Athlete in Focus
Learn about some of our typical clients and how training with ironguides has improved their performance. Read below to learn more about our current Athlete in Focus. You can also drop in on Wesley's Blog to view periodic updates from the field and our coach's response to them.Luiz :: Matt :: Rafal
Occupation: Attorney and Law Teacher
Age: 41
Weekly work hours: 30
Location: Brazil
Relationship: Married, father of three
Weekly training: 24 hours
Recent results
Training overview: When Topan started using The Method back in late 2005, he couldn't believe how simple and effective it could be to follow the same training structure for weeks in succession. He was happy to try it out however because it perfectly suited his commitments as a father of three young girls and fit into the irregular working hours he faced as a lawyer and teacher.
Occupation: Student / Biology tutor
Age: 29
Weekly work hours: 30-40
Location: Spokane, Washington
Relationship: Girlfriend
Weekly training: 12-15 hours
Recent results
Matt began his training with ironguides in February 2008. The reason he is "in focus" is because of his phenomenal improvement in the pool.
In his first four weeks training with The Method, Matt took his 200m swim split from 4:05 to 3:24 (and dropping fast!). Update: Another four weeks later and Matt's swim is down to 3:15 for 200m!
Training overview: Matt is training for several half Ironman races in the summer of 2008 and aiming to qualify for the USA Triathlon Halfmax National championships.
Because of Matt's study and work hours, his schedule make use of more transition workouts, including swim-run transitions. This helps combine training effects into a single workout without compromising the goals of the workout, and without overloading his ability to sustain a consistent training regime.
Matt came to ironguides with IT band problems and associated nagging injuries for which he is undergoing physiotherapy and performing rehabilitation exercises. His schedule reflects his need to "ease into" training over a period of several weeks and is explicit in its instructions for him to back off when his body tells him to. The key for Matt is to progress using alternative options such as the elliptical trainer or pool running to avoid regression, stagnation or full-blown injury.
As well, his training employs use of innovative tools from ironguides' partners, including the Forearm Fulcrum from Finis. Designed to assist athletes to improve the catch phase of their freestyle stroke, the Forearm Fulcrum has played a big role in Matt's improvement in the water, along with specific short-interval training sets designed for neophyte swimmers.
Occupation: Attorney and Law TeacherAge: 41
Weekly work hours: 30
Location: Brazil
Relationship: Married, father of three
Weekly training: 24 hours
Recent results
October 2007, Ironman World Championship, Hawaii
14th 40/44AG - 9h44'
May 2007, IronmanBrazil
1st place 40/44AG - 13th Overall - 9h07'
March 2007, Long Distance Nationals
1st place 40/44 - 4th Overall
2006, Aquathlon World Championships,
2nd 40/44
2006, Nationals Olympic Distance
1st 40/44
Training overview: When Topan started using The Method back in late 2005, he couldn't believe how simple and effective it could be to follow the same training structure for weeks in succession. He was happy to try it out however because it perfectly suited his commitments as a father of three young girls and fit into the irregular working hours he faced as a lawyer and teacher.
Having already tasted enjoyed the view from several National and International podiums, Topan had his breakthrough race in Ironman Brazil 2007 when he finished as the fastest age grouper of the day, clocking 9h07' and showing his fellow competitors that he was going to be a real factor in Hawaii. Unfortunately in August 2007 Topan suffered a bike crash that resulted in torn shoulder ligaments -- as a result his trip to Kona became a scouting expedition and he went to Hawaii simply to experience the event, learn about the course, take notes and plan his return in 2008.
When an athlete reaches the level of fitness to have a shot at breaking nine hours at the age of forty, training junk miles won't get you anywhere. Using The Method, Topan is able to focus on small, specific areas of each discipline, tweaking the strategy he defined with ironguides coach Vinnie Santana to arrive a real factor in his age group in Hawaii. For more information about Luiz and training via The Method, mail ironguides coach Vinnie Santana: vinnie@ironguides.net
Occupation: Student / Biology tutorAge: 29
Weekly work hours: 30-40
Location: Spokane, Washington
Relationship: Girlfriend
Weekly training: 12-15 hours
Recent results
Matt began his training with ironguides in February 2008. The reason he is "in focus" is because of his phenomenal improvement in the pool.
In his first four weeks training with The Method, Matt took his 200m swim split from 4:05 to 3:24 (and dropping fast!). Update: Another four weeks later and Matt's swim is down to 3:15 for 200m!
Training overview: Matt is training for several half Ironman races in the summer of 2008 and aiming to qualify for the USA Triathlon Halfmax National championships.
Because of Matt's study and work hours, his schedule make use of more transition workouts, including swim-run transitions. This helps combine training effects into a single workout without compromising the goals of the workout, and without overloading his ability to sustain a consistent training regime.
Matt came to ironguides with IT band problems and associated nagging injuries for which he is undergoing physiotherapy and performing rehabilitation exercises. His schedule reflects his need to "ease into" training over a period of several weeks and is explicit in its instructions for him to back off when his body tells him to. The key for Matt is to progress using alternative options such as the elliptical trainer or pool running to avoid regression, stagnation or full-blown injury.
As well, his training employs use of innovative tools from ironguides' partners, including the Forearm Fulcrum from Finis. Designed to assist athletes to improve the catch phase of their freestyle stroke, the Forearm Fulcrum has played a big role in Matt's improvement in the water, along with specific short-interval training sets designed for neophyte swimmers.
Job: Finance DirectorAge: 36
Weekly work hours: 50 - 60
Location: London, UK
Relationship: Girlfriend
Weekly training: 14 - 18 hours
Recent results
10 Nov 2007, Florida 70.3 World Championships
2/90/21km, 4:34
66th (of 218) AG M35-39
28 Oct 2007, Hyde MPark Duathlon
8/19.5/4.2km, 1:19:45
14th overall (of 127), 6th AG M35-39
Training overview: Rafal started with ironguides in November 2007. Working in the hectic environment of an investment bank, Rafal's time for training is naturally very limited. As well, living in the Docklands area of London, England means he has no direct access to wide open country roads or country lanes for running. When Rafal started his training with us, he was coming off a foot injury that had contributed to atrophication in one of his legs.
ironguides Head Coach Marc Becker worked directly with Rafal to establish a basic training routine making use of nearby facilities that would help Rafal break out of the rut of slow paced aerobic training he had fallen into. In addition, Rafal undertook a routine of basic weight training exercises to restore his leg strength imbalance.
Living in Docklands and working long hours meant Rafal made extensive use of treadmills and spin bikes in his training, and he had easy access to a 20m pool. On weekends his long rides were done in Richmond Park or the Kent countryside and his long runs in Greenwich Park. Like all training plans from ironguides, Rafal's plan was structured to his ability and the facilities and time available to him and was modified over time to adapt him to the demands of the season while accommodating his increasing abilities. Like all ironguides training plans, Rafal's training relied heavily on repetition and consistency in executing a sustainable weekly training plan.
Within six months, Rafal had knocked six minutes off his personal best half marathon time (from 1:30 t 1:24) and soon after backed it up by going 30 minutes faster than his previous best half Ironman time (from 5:17 to 4:47). Rafal raced two world championships this year, competing for the Polish national team at the ITU World Championships in Hamburg in September and capping off the season with the 70.3 World Championships in Clearwater, Florida.