Dear athletes, Welcome to the August edition of the eKick, ironguides newsletter! Are you wondering if you will be able to handle the amount of training required for an Ironman and your career, family, and other activities? Shared in this edition is Stefan Leijdekkers experience and eventual Kona qualification. Enjoy the read, ironguides team
Articles from the Coaches
Coach Shem:A Beginners Guide to Triathlon Run Trying to figure out how to handle the triathlon run? Coach Shem has useful tips on how to train in order to improve your run performance – strength, leg speed and tolerance. (more) Coach Vinnie: Train Efficiently: The benefits of a routine With most age groupers facing the challenge of limited time, there aren’t many choices for training. The combination of a busy lifestyle and the aiming to improve at triathlon creates several benefits to following a base week for training. (more)
Profile: Stefan Leijdekkers
Coach Woody on his athlete, Stefan and his road to Kona with a busy work schedule and young family. Stefan also shares his history and thoughts on training with Kona as his goal.Qualified at Ironman Cairns 2014 – M40-45 /9hr32 /6th PlaceIronman PB – 9.15 at IMWA 2013(more)
Tri Gear: 2014 Tritop now available
ironguides has new sleek trisuit and bike jerseys available! Check the photos out below or download our catalogue for more details.
For now these offers are only for our Portuguese speaking athletes, but we will soon launch this service globally. Service 1 – Ironman Fortaleza 20 week training plan ironguides in partnership with MundoTRI, Brazil’s biggest online magazine, are offering an exclusive training plan design for athletes taking part at Ironman Fortaleza on November 9th. The 20 week plan starts on monday, 23rd of June. Athletes will enjoy an exclusive article with tips on the course and specific workouts for the windy and hot day expected in Fortaleza. For more info, visit the training plan section on the mundotri website. More info here Service 2 – weekly training plansNow with weekly training plans, our monthly subscription online coaching service offers a tailored option to your goals at a price you can afford. *Three distances (Ironman, Half Ironman & Short Course)*Three levels (beginner, intermediate, experienced)*Exclusive article from our brazilian Coach Rodrigo Tosta *Online Support via the ironguides forum *99BRL / month – no minimum commitmentMore information at our portuguese website:Short Course: http://www.ironguides.com.br/subscriptions-shortcourse-training/Half Ironman: http://www.ironguides.com.br/subscriptions-half-ironman-training/Ironman: http://www.ironguides.com.br/subscriptions-ironman-training/
Training Camp: Swim Trek in Thailand
Join Coach Vinnie Santana for the ironguides Swim Trek series in the warm waters of paradisiac Thailand. The swim trek will increase your open water swim abilities, as you develop confidence, fitness, skills and get used to being in the ocean while enjoying a safe environment with our staff support paddling along in a kayak. If you are a triathlete, this will bring your swimming to a new level. Calendar: 20-21 September: Samet Island. More info 06-07 December: Railay Bay (Krabi). More info Prices starting from only 60USD
Coaching Service Offers
High Performance: Professional Racing If you’re an elite age grouper who’s aiming to move up to professional racing, or if you’re are already a Pro who’s keen to up their game and see improved results, then this is the option for you. Your ironguides Coach knows what it takes to train and compete at the highest level in the sport. You will benefit from ironguides’ first-hand development and guidance of ironman champions, as well as our experience with Olympic and Ironman World Champions. (more)I joined ironguides in late 2009 after I completed my first year as a pro. I had just moved to Switzerland then and started to work 4-5 hours a day, which let me pay my triathlon expenses. It was great to start working with my coach, as he could plan my training according to my work schedule, and he increased the quality of my training a lot, though I spent less time on my bike or running. Thanks to my swimming backgound, I never had a problem to get out the water with the first pack, but thanks to ironguides my bike splits improved a lot, and I was able to stay in the lead group during the whole bike leg and I was able to start the running in a fresher condition! This consistent work was not easy, but all was worth it as I claimed my first ever Ironman title in 2011 in Korea, and have become a steady Top-10 finisher in any Ironman or Ironman 70.3 races around the world.”
– Balazs Csoke, Professional Triathlete, Ironman Champion, ironguides Athlete
Event based: Olympic Triathlon The ironguides 12-week Olympic Distance Triathlon Training Manual provides all the information you need to successfully prepare for your next Olympic Distance Triathlon. It’s effective, efficient, safe and fun. Based on The Method. (more)“The 12-week plan is fantastic. I have made breakthroughs in all three disciplines, especially the swim — and I am not a beginner in the sport! … for so many seasons I was sucked into the Zone-based myth and was always overtrained when I hit the Build phases. Now, even though the program is demanding, I always feel rested. I have not had an injury nor felt weak or sick. My times are always improving and there are actually LESS rest days than the Zone-based training program. It’s amazing really!” Thyrio, ironguides ForumMonthly Subscriptions: Balanced Triathlon This plan is specific for those who want to maintain their gains made during the season, but also want to have a mental and physical rest from the daily demands of tri-training. (more)Keegan Scott “I’ve always been self-coached but didn’t want the commitment of a coach while I was interested in following a structure that works. The subscription service is a great idea as I’m still able to train using The Method, while it fits my budget and gives me flexibility to change the focus from single discipline to the balanced programme as I progress into the season.”
Free eBook: ironguides’ Triathlon Secrets, a superb tri resource
Download ironguides’ free ebook Triathlon Secrets and discover the secrets of Olympic medalists and Ironman champions. Excerpts from Triathlon Secrets: … an obsession with data took hold of me and began to displace the spontaneous joy I used to experience in training……The Method meant learning to read the body’s signals and knowing to trust one’s own intuitive understanding……enables you to develop a broad feel for the workings of your body. Like life, training by The Method is a qualitative experience!…don’t waste time or energy readjusting to new, haphazard sessions and reconfiguring weekly schedules…
…train to maximum efficiency (for your situation) while optimizing recovery… [more]
Coach Shem: 
Coach Vinnie: 
Coach Woody on his athlete, Stefan and his road to Kona with a busy work schedule and young family. Stefan also shares his history and thoughts on training with Kona as his goal.
I joined ironguides in late 2009 after I completed my first year as a pro. I had just moved to Switzerland then and started to work 4-5 hours a day, which let me pay my triathlon expenses. It was great to start working with my coach, as he could plan my training according to my work schedule, and he increased the quality of my training a lot, though I spent less time on my bike or running. Thanks to my swimming backgound, I never had a problem to get out the water with the first pack, but thanks to ironguides my bike splits improved a lot, and I was able to stay in the lead group during the whole bike leg and I was able to start the running in a fresher condition! This consistent work was not easy, but all was worth it as I claimed my first ever Ironman title in 2011 in Korea, and have become a steady Top-10 finisher in any Ironman or Ironman 70.3 races around the world.”
“The 12-week plan is fantastic. I have made breakthroughs in all three disciplines, especially the swim — and I am not a beginner in the sport! … for so many seasons I was sucked into the Zone-based myth and was always overtrained when I hit the Build phases. Now, even though the program is demanding, I always feel rested. I have not had an injury nor felt weak or sick. My times are always improving and there are actually LESS rest days than the Zone-based training program. It’s amazing really!” Thyrio, ironguides Forum 
Keegan Scott “I’ve always been self-coached but didn’t want the commitment of a coach while I was interested in following a structure that works. The subscription service is a great idea as I’m still able to train using The Method, while it fits my budget and gives me flexibility to change the focus from single discipline to the balanced programme as I progress into the season.”
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