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ironguides The e-kick may 2015




Our eKick this month has a variety of articles to help you with your training and racing! Check it out.

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May 2015

Dear athletes,

Our coaches have some useful tips in their articles on race prep and injuries in this month’s newsletter, check them out below. Busy and feel like you don’t have enough time to train? Read the Athlete Profile section on Roberto Carfagno for some inspiration! 


Enjoy the read,

ironguides team

Articles from the Coaches

Coach Shem:   Race Prep: Half Ironman Taper

At this stage of preparation, with the months of hard work behind you and a mere 2 weeks until the big day, you should be at your fittest. You’ve done the late night track sessions, given up a social life for 5am bike rides, and rushed to the pool after work to get a swim in. Well Done! There’s not a lot more you can do to improve your fitness.  (more)

 Coach Woody: Injuries

Training for top level performance in Ironman, injuries are inevitable but there is a lot we can do to prevent injuries from  occurring. So many of us focus on simply swim bike run and neglect the little things that can make sure we do not break down. (more)

Profiles:  Roberto Carfagno

It’s a rare occurrence that an athlete finishes their maiden Ironman so close to 11 hours.  Coach Shem asked Roberto about his training and experience at his race to draw out inspiration for the rest of us age- groupers out here.  (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

Intermediate Coaching: Busy Athletes

Life can be hectic. That doesn’t mean training for and racing in triathlons is impossible. If you’re a busy person, whether a novice or an experienced athlete, this is the training option for you. Your ironguides Coach will develop a training routine that is tailored to your limited amount of time available for swimming, cycling and running. (more)

“My position as a CFO requires me to work 60 hours per week. My family commitments are my wife and three sons,  aged 16, 14 and 2.5. ironguides provides me with customized training plans which are structured around my busy work schedule.  These training plans have helped me maintain a high level of training volume with no injury down-time.  My coach also provides helpful nutritional advice and adapts my plans as and when my work demands result in increased stress levels.

I decided to work with ironguides in 2009 after I registered for my first Ironman. Since I was returning to the sport, after a 20+-year absence, I believed that ironguides would structure a customized training program for  me which would enable me achieve my lifetime goal of completing an Ironman, which I accomplished. My first race under ironguides was 2009 Ironman 70.3 Philippines with a first place finish in the 45-49 age group. ” – Bill Dobson, ironguides Athlete, CFO & father of 3

12 Week Olympic Distance Plan

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. (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 Forum

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

ironguides Brazil now on Facebook

Now ironguides Brazil has its own Facebook Page with content in Portuguese.

Agora, a ironguides Brasil tem sua própria página no Facebook, conteúdo em Português.

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  


•Roberto Carfagno


 ironguides Brazil now on Facebook

 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 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at

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The Ironman Dad Life – there’s no other way

Previously, my entries on the journey of “The Ironman Dad Life” have been about the joy and wonder of discovering how to balance my work, my passion for the triathlon life and and my ever growing love for our young family. This time around, it’s about the disappointments that can come with it.

I’ve pulled out of Vietnam 70.3 because the ‘simple’ family vacation that I had in mind, in reality, was not going to be simple to pull off at all. Going alone was never an option because I’m not going to leave Mel on her own to care for Emma (2.5) and Jonah (1) for the better part of 4 days. This was a bitter pill to swallow as race fees had been paid and I am in OK shape and hungry to give it everything on the day.

But I take comfort knowing that this decision is line with the promise that I had set for myself from the very start; That Triathlon should always enrich my life, and shape me to be better husband and now father, and never take away from it.

So the video is of me thrashing out 100 metres and leaving my frustrations in the Endless Pool, while working on my ‘head down’ position so that I can smash the next time I get to race.
The Ironman Dad Life – there’s no other way.


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