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ironguides: the e-kick, February 2015


Need some inspiration to get started on training?  Read Brune Goes’ story in the Profile section!

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February 2015

Dear athletes,

If you’re having a hard time getting motivated this year, read Bruno Goes’ story to find out how he manages to work on a drill and juggle training at the same time. 

Enjoy the read,

ironguides team

Articles from the Coaches


 Coach Woody: Race Prep Practice

While working hard with your training there is another area of preparation that is worth looking at that could have a big impact on your race performance that many of you will forget to think about.  Travel! While all this may seem simple and straight forward, Coach Woody recommends that a practice run is done before the big event.(more)

Coach Shem: Q & A 70.3

For someone who can only train 10hrs/week (between 8-12hrs) for a 70.3, with no particular strength/weakness – all swim bike run are equally average, how would you allocate the training hours and at what intensity? (more)

Coach Rodrigo: 6 Tips to Improve Your Run

Coach Rodrigo has 6 tips that can be incorporated into your run training and will help on race day.


Profiles:  Bruno Goes

Bruno Goes’ story, has to be one of the most inspiring stories when it comes to dedication and discipline and overcoming less than ideal training circumstances. Bruno has a routine that many accept as an legitimate excuse not to pursue their own triathlon dreams as he works on a oil rig, on 2 weeks shifts, then when he is back home, he shares his time with his family and wife. (more)

Specific Race Plans

ironguides has launched specific training plans for some of our readers favorite Ironman races. The plans were designed based on the conditions and needs of each course and will provide our athletes specific sessions that will get them race ready – Learn more about each plan:

Ironman Malaysia – English Language: Learn more, sales through our partner

Ironman Florianopolis – Portuguese language only : Learn more


Ironman Fortaleza – Portuguese language only: Learn more

New from ironguides: advanced level canned training plans

If you are a high performance amateur triathlete but you can’t afford hiring a coach, you have now the option to buy our advanced level canned training plans.

Learn more:

Coaching Service Offers

High Performance Coaching: Busy Athletes

A busy lifestyle doesn’t mean there’s no room for high performance triathlon. If you’re a triathlete with a demanding job, family and/or other commitments, you can still do very well at triathlon. Your ironguides Coach will show you exactly how to achieve your goals; the key to success is helping you develop a routine that allows you to train efficiently and race wisely.


“My job as a foreign exchange options broker has two major drawbacks when it comes to training: firstly, the hours which start at 6:30am and end at 5:30pm, or later if markets are busy. Second is the entertainment which can last into the early hours of the morning. Coupled with being married and having a very young family, this makes for a very difficult act to juggle. So the dream was to get a Kona slot: for me to race, and for my kids because they love a vacation in Hawaii. I thought ironguides looked interesting so I signed up and began The Method approach which I immediately liked as it was a breath of fresh air from the usual training I had been doing. It finally made sense. I was happy to be training with people that could tell me how to improve. Confidence was restored and the plan worked well. Dream accomplished, I qualified for Kona twice in a row.”

– Paul Duffy, Forex Trader, Father of 3, 2x Kona qualifier

High Performance: Achieve Your Full Potential

So you’re curious and ready to give it all you’ve got to see what you can achieve? This customized option is for the triathlete willing to do everything you can, to be the best you can be considering your current circumstances including work load, social commitments and triathlon experience.  (more)

“When I started in triathlons as a former swimmer and ice hiker, I found cycling and running very challenging and I wasn’t competitive at races, always leading out of the swim but losing several positions on the bike and run and finishing at the back of the pack. My fitness took a step forward once I started to work with ironguides back in 2006. Today I’m a very well balanced triathlete and I’ve won 6 Ironman & half Ironman races including 2 podiums at the World Championships in Kona. I thank the ironguides coach who has gotten me ready all these years.”

– Luiz Topan, from Beginner to 2x Podium at the Ironman World Championships

Monthly Subscriptions: Balanced Training

The below plan is specific for those with races coming up. You will notice a mix of efforts and structures, but with a strong focus on race day aspects.


“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”

Keegan Scott

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]


Tri Gear: 2014 tritop now available

ironguides has new tritop available! Check the photos out below or download our catalogue for more details. 

Tritops – price

ironguides coached athlete price 55 USD

non coached athlete 75 USD

Bike jersey – price

ironguides coached athlete price 45 USD

non coached athlete 65 USD

In This Issue


 Articles from the Coaches  


Bruno Goes


 Specific Race Plans

• Advanced level canned training plans

 Coaching Service Offers 

 Free eBook: ironguides’ Triathlon Secrets


 Tri Gear: 2014 trisuit and bike jersey are ready 

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