January 2010
archives

2010: year of self-growth

I have often been asked by people outside the sport: Why triathlon? Initially, I struggled with finding the right words.

In time I found that most people were simply being polite and weren't as keen as I was on talking about my pre-race nutrition, my race strategy or any other details of my involvement in the sport. I was a triathlete consumed by the sport. More often than not, the questioner was looking for a short answer, and so in time I found one: I train and race because it's a great way to live healthy and be fit.

For me though, as no doubt it is for you, it was far more than that. My main motivation wasn't about my level of fitness. I invested huge hours and endless effort because of the challenge that triathlon provided to me as an athlete -- as it still does in mentoring novice and elite athletes, and as a person. For me, and I believe most of us triathletes, we train and race to test our limits. We want to see how much we can improve, we seek to tap our potential.

We also want to prove to ourselves that we know what it takes to succeed - not only in triathlon but in life. Success on a race course requires discipline, patience and intelligence - these transcend the sport.

These past few years, we here at ironguides have developed an approach that helps each athlete we coach rethink what they are capable of achieving. Erase your limits. Free your mind and your body will follow. Our approach is about increasing self-awareness and self-knowledge, so that when the starter yells go, all you need to do is focus on execution. You know what counts is the day-to-day routine, the commitment you need to make in the months, weeks and hours before you dive into the water.

We are so proud of the individual successes of our athletes in 2009. And we are determined to help you reset, and reach, your objectives for 2010.

Your Best is Our Business!

In this issue

Marc Becker Award - Honoring ironguides & Method Founder
First Winner of Marc Becker Award - ironguides Athlete Paul Duffy
New ironguides Locations - Curitiba, Brazil & Port Elizabeth, South Africa
Partner News - Secure Your Slot for Sold-Out Ironman Austria 2010
ironguides Apparel - Being Warm & Comfortable Never Looked so Hot Too
ironguides Discounts - Triatlete USA Magazine Subscriptions
Training Programs - It's the Offseason - What Now?!
Tri Training Camps - Join ironguides Pre-Season Training Camp in Portugal
More Partner News - Ironman Brazil 2010 Slots and Coaching Available Comments - Your Workouts Are More Demanding & Much More Productive
Recent Results - IMWA, Phuket, Singapore & Rocket City Marathons...
More Results - Brazil's Pirassununga Half Ironman Sees PBs & AG Wins
Dr Ryan's Story - His Report From the Top of Kilimanjaro

* * * ARTICLES & BLOGS * * *

Head Coach Vinnie: Beating Your Competitors? They Might Do Themselves
Coach Eric: Execution is Key For the Triathlete Who Wants to Improve
Coach Alun: Nutrition & Improving Recovery - It's Not About the Carbs
Coach Eric: Refine Mental Flexibility by Making Most of Your Pain Cave
Coach Alun: The Festive Taper - How to Train & Enjoy the Holiday Season
Coach Eric: Thinking About Skipping a Workout? Just give me 20 Minutes
Ask Dr. Ryan! A Little Multivitamin Insurance Goes a Long Way

Marc Becker Award: Honoring ironguides & Method founder

The Marc Becker Award has been created to honor ironguides founder Marc Becker who passed away in November 2009.

Marc, an accomplished professional triathlete and cyclist while simultaneously working in the financial and IT sectors, became a certified Triathlon Canada coach in 1992 and founded ironguides in 1999.

As founder and head coach of ironguides, Marc sought to encourage novice and elite athletes to reach for their potential at the same time as balancing the demands of everyday life. He worked tirelessly on an integrated approach to training and racing.

The Marc Becker Award will be given to ironguides athletes who exemplify the lifestyle Marc encouraged – one of simplicity, self-discovery, self-awareness and growth. The training principles Marc developed for ironguides, the Method, affect an athlete’s physical and mental health based on hormonal balance. The results are a leaner, happier, more positive and vibrant athlete.

While impressive results will be considered, the Marc Becker Award is first and foremast aimed at ironguides athletes who are dealing with life circumstances that make training even more challenging than for the average age grouper. At ironguides we encourage a lifestyle that balances training, work and family – we want you to use triathlon to enjoy, explore and love life!

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First Marc Becker Award recipient: Paul Duffy

ironguides athlete Paul Duffy is the first recipient of the Marc Becker Award. Paul's journey is an inspiring account of hard work, positive thinking and strong family bonds. Here is his story, which you are sure to enjoy if for no other reason than that Paul helped his in-laws set up the legendary Lava Java in Kona:

After graduating I soon got a job in London as a foreign exchange broker with a real keen interest in moving to Asia. After my two years of training I finally moved to Tokyo where I spent five years, before moving to New York for two years. I soon moved back to Asia, this time to Singapore for five years before going back to Tokyo for another five-year stint.

With all the excesses associated with entertaining clients I had the lifestyle that leads to being unfit and overweight. After all that partying and entertaining I needed to change my lifestyle.

[more]

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ironguides Locations: Curitiba, Brazil & Port Elizabeth, South Africa!

ironguides is stoked to announce two new training locations for certified Method training and access to preferred pricing on all our partner products!

Certified ironguides Method Coach Juliano Ciruelos provides in-person and on-line triathlon coaching in Curitiba, Brazil. His triathlon journey began in 2001 as a way to improve his quality of life as an airline pilot. With a complex work schedule he managed the training routine and family responsibilities, completing his first Ironman in 2003, and qualifying to the 2003 Ironman World Championship. Triathlon definitely became part of his life.

In 2005 he successful completed the courses of Bicycle Size & Positioning and Bicycle Repair & Overhaul at Barnett Bicycle Institute in Colorado Springs.

In 2006 he resigned from his job to pursue a career in the sports industry. Juliano is a multiple Ironman finisher, with a personal best of 9:27 (2006 Ironman Brazil). At the Olympic distance he set a PR of 1:58 in the 2007 Internacional de Santos triathlon.

More about Coach Juliano Ciruelos

Find out more at ironguides Curitiba

Certified ironguides Method Coach Jono Rumbelow provides in-person and on-line triathlon coaching in Port Elizabeth, South Africa. Jono grew up in South Africa. He was a boarder at a small farming school in Ixopo (Kwa-Zulu Natal) and exposed to all types of sport. He excelled at most of them but it was his speed and endurance that came to the fore on the athletics track and during cross-country events.

He started triathlon and duathlon in 1989 after a bet with a friend and was instantly successful, going on to represent South Africa as an athlete, coach and Manager of the National Team. Jon holds a slew of qualifications in personal training, advanced lower limb biomechanics, strength and conditioning, as well as in instruction of spinning, swimming and life saving. He is a Level 2 British Triathlon Federation coach.

As a coach for more than 12 years, Jono has guided numerous age group and elite athletes while still competing himself. His wife has helped him understand the link between training and family life as he is a father of three.

More about Coach Jono Rumbelow

Find out more at ironguides Port Elizabeth

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Secure Your Slot For Sold-Out 2010 Ironman Austria With ironguides

ironguides is an Official Partner of Ironman Austria. Now you can enter this sold-out race using the ironguides 20-week Ironman Training Plan and Race Entry Package.

ironguides is proud to be an Official Coaching Partner of sold-out Ironman Austria on July 4, 2010 in Kaernten, Austria.

Renowned for its scenic beauty, ultra-fast bike course and super-friendly spectators, Ironman Austria is one of the "Personal Record" races on the Ironman circuit. In 2010 you can be there with the ironguides 20-week Ironman Training Plan and Race Entry Package.

Each package includes ironguides' famous 20-week Ironman Training Plan (for first-time or experienced Ironman finishers) and entry into the sold-out Ironman Austria 2010.

[More information]

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ironguides Apparel: Being Warm & Comfortable Never Looked So Hot

Check out ironguides apparel! ironguides wear is high quality, great fitting and great looking - and not just for ironguides athletes! We've committed to providing each athlete with the finest cycling, triathlon and running wear available.

Each garment underwent comprehensive testing and refinement across the most demanding performance environments possible so they are guaranteed to fit perfectly in every race situation.

$69

Athlete Price - ironguides Trisuit

We focused on the small design features that make the biggest difference to comfort, performance and looks - helping maximise the athlete in you!

$95

Athlete Price - ironguides Cool Weather Jacket

Click here to place your order

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ironguides Discounts: Triathlete USA Magazine Subscriptions

Triathlete Magazine is a monthly publication of, about, and for triathletes. It tracks and details the latest news and developments in the triathlon world, including reviews of the newest gear such as bikes of the month and shoes of the month.

Triathlete Magazine gives summaries on leaders in the sport, provides tips on clothing apparel, and offers attitude notes.

We're pleased to offer ironguides visitors and athletes alike discounted subscriptions to Triathlete Magazine USA.

[More information]

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Programs: It's the Offseason - What Now?!

You've trained hard all year, but it's time to wind it down and recover from the long season.

What now?! How do you retain much of what you worked so hard to gain without building more fatigue and while enabling all-important recovery from one season to the next?

The Offseason Triathlon Training Subscription Plan suits all athletes who are looking for a reduced training volume while maintaining sport-specific skills in each sport. The plan is designed to provide recovery from the racing season with enough training to ensure you maintain hard-won motor skills, and flexibility that ensures you can easily opt out and enjoy other sports and activities in your post-season recovery.

You receive full support from the ironguides forum.

$39/month*

*minimum three-month subscription

[More information]

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Triathlon Training Camps: Join us in Lagos, Portugal with Coach Eric

Train and prepare for the 2010 triathlon season in Europe's best triathlon training ground - Lagos, Portugal!

Great scenery, sunny skies (mostly!), fantastic facilities, uncrowded roads, even a (slightly chilly) sea to swim in, with a great selection of cycling terrain including rolling hills, a small mountain and flats for recovery.

Nearby are hundreds of kilometers of red dirt roads for running in rolling terrain and flats to spare your legs from injury, and the long, flat beach of Meia Praia will test what your legs are made of at the end of Camp. [More information]

 

Dates: February 20 - 27

649 USD, including 5 nights accommodation!

* Triple occupancy - single and double surcharge applies
* Travel and meals extra

Sign up!

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Ironman Brazil 2010: ironguides Training Plan & Coaching Slots

We still have slots for our Training Plan and coaching options that include entry to the 2010 Ironman Brazil. You get carefully structured training advice, custom training plans suited to your exact needs, and access to an ironguides coach starting six months out from race day and all the way to the finish line in Florianapolis! Plus access to our 12-week Post-Ironman Recovery Program so you properly recover from the race and can resume healthy training and racing right away!

* Detailed training plan in Portuguese with 20 weeks of workouts leading to Ironman Brazil 2010
* Six months of custom coaching at the BASIC level
* Entry into Ironman Brazil in May 2010

Prices

Entry to Ironman Brazil with our 20-week Training Plan
830 USD (limited number of slots; proof of Brazilian citizenship and residence required)
990 USD (limited number of slots)

Entry to Ironman Brazil with 6 Months Basic Coaching:
1360 USD (limited number of slots; proof of Brazilian citizenship and residence required)
1930 USD (limited number of slots)

Entry to Ironman Brazil with 6 Months Complete Coaching:
2590 USD (limited number of slots; proof of Brazilian citizenship and residence required)
1690 USD (limited number of slots)

Entry to Ironman Brazil with 6 Months Premium Coaching:
610 USD (limited number of slots)

All slots sold on a first come, first served basis!

More about ironguides coaching here
In Portuguese here
Purchase your Race Entry Package here

[More information]

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Comments: Your Workouts Are More Demanding & More Productive

ironguides athletes get the results they are after!

I have printed off the PDF and can't want to start reading it. I was very impressed with your website and the level of detail provided in the training guides. I am new to the sport (I enjoy all three sports independently but never thought to put them all together - duh!) and have an event (my first) coming up before the end of the year.

I'm in my 40s with overall good fitness but I thought I could use some detailed guidance (many of the tri books, while good, are too general) and came across your plan just by luck on a Google search. I'm looking forward to applying your targeted approach and am excited to get started.

- Stephen Hucko, NY, NY

First, thank you for delivering a fantastic product and supporting it through this forum. As a 250lb clydesdale I was really pleased with how the program (20-week Experienced IM) prepared me to tackle my first go at the distance (IM Wisconsin 12:56) and have recommended the program to many friends. As I prepare during the off-season to tackle IM Lake Placid next year, I was wondering if there was a key indoor climbing workout that you could recommend to help prepare for that course?

- tgarner (ironguides forum)

I'm writing rather belatedly to thank you for providing me with the training plan that led to my first-ever age-group win. I used your 12-week Intermediate Olympic Tri Plan, intending to do the Finger Lakes Tri on Sept 20th. I didn't register in time, so I did a Formula One Duathlon on Oct 4th (RBRBR with 2-mile runs and 10-mile bikes)

I had done the same duathlon two years ago but as the sprint version (RBR), and I was faster thru the first three segments this year even though I knew I had two more segments to do. Trying to do more intensive training based on heart rate ranges for the last six years never seemed to work for me. While your workouts were more demanding, they were much more productive, and I could see that I was making progress. I'm looking forward to doing that Olympic tri next year using the same program. Thanks!

- Ralph Manchester (56 years old)

I got a stress fracture this summer and it was a blessing as it lead me to ironguides, although I doubt sometimes that I will ever run as fast again somehow I know coach Woody will get me there. I feel I have the best coach in the world and I feel I have lots to learn!

- Todd Small, Canada

It is a matter of choice!!! And when you make a decision and take action there is little that you can not accomplish, and all those normal people doing triathlons and Ironmans are living proof of that, we made the decision and took unprecedented action to accomplish the feat of finishing an sprint, an Olympic or an Ironman despite of our backgrounds, we were fat, out of shape old, handicapped or simply to lazy too get out of our comfort zone until we made a simple thing, we decided to go and train to finish a Triathlon, for that I think we are all champions in our own right!!

I'm really exited about the future of my training!

- Letter from a happy athlete

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Recent Results: IMWA, Phuket, Singapore & Rocket City Marathons...

Bevan Colless - IM Western Australia 10:08 M35-39 (35th)
Vanessa Colless - IM Western Australia 10:50 W30-34 (9th)
Georgina Ayre - IM Western Australia 10:43 W30-34 (6th)
Carlos de Guzman - IM Western Australia 12:06 M30-34 (99th)
Jerry Steele IM Western Australia 12:02 M45-49, 30min PB!
Bill Dobson IM Western Australia 11:12 M45-49, First Ironman!
Balazs Csoke - Laguna Phuket Triathlon 2:38 PRO 3rd place overall
Andrew Cotterril - Laguna Phuket Triathlon 2:59 - 3rd place M25-29
Chris Bray - Laguna Phuket Triathlon 3:26 - 3rd place M55-59 12min PB
Neil Franks- Laguna Phuket Triathlon 3:23 - 4th M50-55 5min PB
Richard Ferre - Laguna Phuket Triathlon 3:12 - First triathlon season!
Stephane DeBaets - Laguna Phuket Triathlon 4:01 - 28min PB
Julian Hudson- Laguna Phuket Triathlon 3:07 - 5min PB
Markus Staas - Laguna Phuket Triathlon 3:39 - Second triathlon ever
Bernard Sechuad - Standard Chartered Singapore Marathon 3:54 (First Marathon!)
Elvia Suryadi - Standard Chartered Singapore Marathon 3:52 (PB, W30-35- 13th)
Jeffery Foo - Standard Chartered Singapore Marathon 4:45 (Pushed wheelchair participant!)
Shem Leong - Standard Chartered Singapore Marathon 3:13 (PB)
Donald Hellen - 33rd annual Rocket City Marathon 3:22
Jodi Bump - 33rd annual Rocket City Marathon 4:07
Judy Rudder - 33rd annual Rocket City Marathon 5:16 (PR)
Felix Jabe - Turkey Trot 10km in Merida, Mexico 55.12 - 18min faster than last 10km!
Brenda Mcgovern - Rudolph Run 5km, Hunstsville, Alabama 24:14 2nd Masters
Marcelo Vervloet - Long Distance Tri Aracruz, Brazil, 2nd place M35-39
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Brazil's Pirassununga Half Ironman Sees ironguides Wins and PBs

It was a great day for ironguides athletes and coaches at the most popular half Ironman race in Brazil. From age group winners to PBs of as many as 25 minutes, ironguides athletes did it all at the Pirassununga Half Ironman this weekend.

Pirassununga Half Ironman, Brazil's largest, is a very competitive race. Leonardo Moreira’s swift 4hrs 21mins won the M40-44 age group. He was seconds ahead of Marcelo Populo who secured a great second place in the same category. Cristiano Moura’s 4hrs 40mins clinched a fantastic 5th place in the M40-44 age group.

Marcelo Penna crossed the finish line in a blazing 4hrs 34mins, which was a superb 11-minute improvement over last year's race. Marcelo Vervloet completed the race in 5hrs 6mins, which was a whopping 25-minute improvement over the last race!

Frederico Nunes took 4hrs 44mins, which earned him a 15th spot in the competitive M35-39 age group, while Lucas Boson’s 4hrs 58mins won him a great 4th place in the M45-49 category. Last but not least, Rafael Souza finished in a solid 4hrs 45mins. His fantastic swim saw him emerge from the water in 8th place.

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Dr Ryan's Report From the Top of Kilimanjaro

Eleven months ago Dr. Ryan joined the Arthritis Society of Canada’s “Joints In Motion” team. They are a fundraising group that raises awareness about the many types of Arthritis that effect millions of people worldwide by participating in marathons and long distance treks.

Here is his story: “Ok, so then we a-startie then, okay?” said our African guide Richard.

The moon was full at midnight on October 3, 2009. I had slept for only three tumultuous hours that night, but I was ready to complete my journey to the top of Africa. I was tired yet excited, full of nervous energy that had been building slowly for the last five days. If all went well I would be on the summit in a mere seven hours.I was so close to the finish, yet my journey had started nearly a year
ago…..

In November of 2008, I joined the Arthritis Society of Canada’s “Joints in Motion” team. Joints in Motion is a division of the Arthritis Society that fundraises through participation in destination events on behalf of a “hero” – someone who has a form of arthritis and is not able to complete the event due to their condition. Having diagnosed my father with severe osteoarthritis several years ago, I had my hero. He had been my teacher when it came to backcountry travel in the Canadian Rockies, so I thought it fitting that I should summit a mountain on his behalf and, so, I signed up for the daunting trek to the summit of Mount Kilimanjaro (19,341ft.), the highest point in Africa and the highest free standing mountain on the planet.

[more]

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Head Coach Vinnie: Beating Your Rivals? Let Them Do It Themselves

You probably have that training partner who is not incredibly fast in the group workouts but is always delivering when it comes to race performance – beating the people in races that beat him in training. When I was in Hawaii for the Ironman World Championships in October I had a pre-race meeting with one of my athletes, Luiz Topan. He went on to place 4th in the M40-44 age group.

Luiz had tracked all the M40-44 competitors across all Ironman Hawaii qualifiers that were fit enough to break 9hrs20. According to him, there were 16 guys in his age group that had a good chance to place Top 5 in Hawaii. I didn’t agree. I said that only a third, or five to six guys, could be a threat. And here’s the reason. When it comes to racing a big event - be it your first triathlon, first Ironman or the World Championships - a lot of athletes just overdo it.
[more]

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Coach Eric: Execution is Key For the Triathlete Who Wants to Improve

You really love triathlon and want to do better. You have purchased the right equipment, been professionally fit on your bike, found a place to swim that allows you to do so when you can and should, and you have hired a coach. You have done everything that you need to do to have a great season, right?

Maybe not…

Hiring a coach or purchasing a training plan is a huge step in the right direction. The second step is performing the workouts that have been prescribed for you, PROPERLY. [more]

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Coach Alun: Nutrition & Recovery - It's Not About the Carbs

In sports nutrition we have always heard carbs carbs carbs: the importance of refueling the muscles after exercise to allow optimal recovery and maximize the performance in the next training session.
Is muscle refueling the path to optimal recovery?

While it is true that we need our muscles fueled to perform our next training session, this simply ensures that we have fuel to complete the session. It does not mean that we are recovering and adapting optimally to the training session we have just done, which is in fact exactly what we are looking for as an athlete to improve performance.

So how do we optimize recovery and adaptation to training?
[more]

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Coach Eric: Refine Mental Flexibility - Make Most of Your Pain Cave

Mental flexibility or toughness is the key to success in endurance athletics.
The best athletes know this: It is a matter of mind over matter - if you don’t mind it doesn’t matter.

We have all heard about the mystical “Pain Cave” in writings and commentary about training. Yes, the Pain Cave does exist, but only in our minds. Since it exists solely in our minds we have absolute control over what goes in there.Remember that we are dealing with matters of perception and the Pain Cave is just a euphemism for going to the edge. Those that aren’t afraid to go to this place have a decisive edge over those that won’t take that step. [more]

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Coach Alun: The Festive Taper - How to Train & Enjoy Holiday Season

December has come around as rapidly as ever, bringing all the usual holiday activities around every corner with parties and social events filling our calendars. That results in compromised training opportunities for all of us.

This is the Season to be Merry and that means not getting stressed about missing a little training when life gets in the way and simply adapting your sessions so you can make the most of the festive season and enjoy all it has to offer! I like to call this the Festive Taper.
[more]

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Coach Eric: Thinking About Skipping a Workout? Give me 20 Minutes

If you’re dragging your feet about doing your training at times, I ask that you give me 20 minutes before making a decision to skip it.

It is not unusual to have a hard time getting motivated to do your workout. Most age group athletes have busy lives and sometimes there seem to be more pressing needs than your swim, bike or run. Your spouse needs your help, the kids have a game, you haven't slept, your right knee aches, you have the sniffles, it is too cold outside or you are just suffering from the plain old “I don't feel like it today”.

Life has a funny way of throwing you a curve ball sometimes: how you react to it determines whether or not you will have success in sports. [more]

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Ask Dr. Ryan: A Little Multivitamin Insurance Goes a Long Way

As a sports chiropractor, I’m frequently asked about the latest and greatest supplements as they hit the market. My patients quiz me all the time, often carrying in a grocery bag full of supplements they’re currently taking and want my advice about.

In a way, supplements are for natural health providers what prescription medications are for medical doctors. When it comes to treating athletes, I often use a race car analogy. Comparing the actively training athlete to the relatively sedentary general population is like comparing a high-performance race car to your every-day vehicle. [more]

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Earn 30% with the ironguides' Training Plan Affiliate Program!

Add ironguides Training Plan Sales to your website - every purchase earns you 30%. Simple, easy implementation -- a convenient way to provide great training and results and help pay for training expenses!

Click here to join our Training Plan Affiliate Program

 

 

Become a Certified ironguides Coach!

Are you interested in making a living as a triathlon coach or expanding your current roster by training local and online athletes using The Method, ironguides' innovative training approach for Age Group athletes?

Find out about ironguides Certification and starting your own business as an ironguides Coach

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