Monthly Archives : May 2017

Running Plans (10k, 21k and 42k – starting at USD40)

6 Tips to Improve Your Run

May 22, 2017

Home, Running, Training

Here are some tips that can be incorporated into your running workouts and can help you on race day:

1st – Try to use a good pair of shoes, because for us to run well, we need first of all, comfort and protection for our feet!

2nd – Just as with bike workouts, respect the recommendations made by your coach in relation to the intensity of training and also, do not neglect the issue of heat. .

3rd – Combine cycling and running, so your body gets used to this practice, because in triathlon you always run with tired legs! If you are training for a triathlon bike or against the clock, try to keep in the clips most of the time, as this position will be save the muscles that will be used later in the race.

4th – Make time for training up hills or use repeated intervals with slopes on the treadmill to gain strength in the legs! A good choice is to alternate between these two options each week. It is “hard”, but you will not regret it !!!

5th – The most appropriate way to run is stepping with the anterior part of the foot, which promotes the forward projection of the trunk, causing less impact on the spine and maintaining a constant center of gravity, and decreases the time the sole of the foot contacts with the ground (a good practice is to run barefoot in the grass, for it allows this part of the foot to step on the ground first).

6th – The stride need not be long, nor is it necessary to try to kick your heel to buttocks. The longer the stride is, the further the hip line is extended; taking more to stop the movement, with greater impact and time of contact with the ground, which means more wear. So decrease the amplitude in order to increase the frequency (number of steps per minute). Jack Daniels, renowned American track and field coach, analyzed numerous Olympic runners from sprinters to marathoners, and found that, regardless of distance or duration of the tests, 90 strides per leg per minute was the norm. Count the steps you take to the right or left foot for 20 seconds and make sure you are doing at least 30 steps. Initially you will feel “weird” but over time will get used to it. Try to focus the whole time. Practice!!!

Enjoy your training!
By Rodrigo Tosta – ironguides coach, Rio de Janeiro

ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services,a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

Controversial video – pacing on the bike on non-drafting triathlon races

May 19, 2017

cycling, Home

While watching any triathlon race or videos, have you noticed how the professionals triathletes are always riding in a group, close to each other but still not getting any drafting penalties? Learn in the below video, how this dynamic works for high performance triathletes and how you can benefit from it, while still respecting the races rules.

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Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

Triathlon Race: Prep Practice

May 17, 2017

Home, Race prep

As we edge closer to spring, your training should be in full swing as the start of the race season is just around the corner.

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.

Most of us like to target a big event every year and with so many Ironman events around the globe this event will probably require you to travel. Travel while exciting does require a lot of preparation and for the athlete even more so as you have to take a lot of race day essentials with you along with the added issue of packing a bike and reassembling the bike at your destination.

While all this may seem simple and straight forward, I highly recommend you have a practice run before the big event as a lot can go wrong and it will give you more of an idea about what you need ready and in place.

This practice takes place for a lot of athletes when they head off to an early season training camp, a luxury not possible for all but one you can replicate even by heading away for a night or long weekend. It is not about getting away at this time more so just having a practice run at preparation.

First step is always going to be writing a list and getting together all you will need on race day. I like to run through the individual sports when making my list to make sure I do not forget anything and then move on to packing the bike. So lets look at some essentials:

SWIM

wet suit / speed suit / race suit
goggles / hat / neoprene hat if cold swim / body glide or similar lubricant

BIKE

bike / helmet / shoes / glasses / race belt / water bottles / socks / talc / salt tablets

RUN

shoes / visor / number belt / socks / watch

The basics are covered above, but you may want to add to these. Get everything out or make sure you have everything and then see if you have a bag that will take everything you need. If you are flying to your race you also need to consider weight as you will be restricted and may have to limit what you pack.

Once you have these essentials packed you need to look at packing your bike, even if you are good at taking apart your bike it is good to practice packing your bike into your case and making sure everything fits, also while doing this you may find screws and other things on the bike that are worn and need replacing. Seat post clamps are a big one here that regularly break and get worn down as they are very fragile – having a spare is never a bad thing. These items tend to not be kept in stock at most local bike shops and it is not something you want to discover is broken or needs replacing before traveling out to your main event or worse still when you arrive and set your bike up for the race.

Make sure you measure up seat post height, handlebar height and saddle position before taking your bike apart to make sure it is easy to get your normal position for race day. Even a slight change from your training position will have a major impact on your biking performance and can lead to cramping and also an aching back when you move from the bike to run.

If you are just traveling by car you may not need to dismantle your bike at all, but once you arrive at your destination make sure you check all the screws are still tight. The vibrations from travel can loosen off screws leading to disaster on race day – it is very common to see people’s handlebars for example come loose on race day and such a simple thing can prevent you finishing the event.

Once you have your bike packed there are other things you need to pack with your bike, spare inner tubes are one essential as you need to make sure you have the correct valve size and these may not be available at your destination. Also race day nutrition, if you have trained with one product make sure you travel with enough for race day as you do not want to be trying out a new product on race day or hunting around at your race destination for your favorite product only to find its not available.

PRO TIP

One of the major risks when your travel includes flights is that your bags will simply not turn up at your destination. This happens a lot more than you might think with bike boxes and this fact should influence how you pack certain essentials. If your bike does not turn up you may well be able to hire a bike at the race, to make this less stressful have a full set of measurements ready and also having your own pedals and shoes will make the replacement bike feel more like your own. I would always recommend traveling with your bike shoes, pedals, wet suit and run shoes in your hand baggage so there is no possibility you will arrive at the race without them.

Once you have sorted out all your packing and you are ready to travel, its a good idea to try and get a feel for your destination, knowing the layout of the area and where everything you might need is will help. Google earth is a great help here as you can get a very good feel for an area without leaving your living room, you can check your accommodation location and the surrounding area for shops and other local amenities.

While all this may seem way over the top, trust me if you leave all this until race week you could end up getting caught out by the most basic item and it can have a devastating effect on your race.

Enjoy your training!
By Alun “Woody” Woodward
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Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, a Tour de France bike tour or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

Video: 4 tricks to Boost race day triathlon performance in the heat

May 13, 2017

Home, various

The tricks mentioned on this video will boost performance if you are racing a triathlon in the heat.

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Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

Video: Main mistake athletes do on a triathlon race

May 11, 2017

Home, Nutrition

This is the number #1 mistake athletes will do leading into a triathlon race, it can cost months of preparation and it is very easy to avoid.

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Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

Understanding the wind tunnel and its impact on your equipment decisions

May 9, 2017

cycling, Home

Specialized bicycles have just recently built their own wind runnel to have unlimited access to testing their equipment and build the most aerodynamic bikes, helmets and accessories to their athletes and costumers. This was a great move for their RD and marketing team as they can now go into details on the type of aerodynamics savins each of their equipment will save you.

The video above is a great example that shows why their new Shiv frame can save you a lot of time compared to a standard time trial frame, as the Shiv was designed for an optimal combination of aerodynamics and fueling by holding a “fuel cell” that also work as a fairing and holding a water compartment inside the frameset. This testing shows a great amount of savings (up to 77 seconds over 40km – Olympic Distance Triathlon) and also the importance of aerodynamics in this sport.

However, many other tests done by all type of equipment companies should be taken carefully by the athletes, at the end of the day, the wind tunnel isn’t the real world and you can’t replicate some of the race day situations that the athlete goes through in a quick test run in the wind tunnel.

@Times

Triathlon attracts a specific type of individual that most times has a high degree of attention to details. Triathletes are also very competitive, either by trying to improve their own times in race and training or to achieve certain placing in specific events.

With this personality in mind, the sports industry marketing team aims to pass on to their cleints and athletes, a message that their products will make you faster. The two most common ways to achieve that are:

1) Sponsoring high performance athletes

By sponsoring high performance athletes, companies are adding credibility to their brands and equipment, after all “if that Ironman champion uses certain equipment/brand, it has to be decent”. However it is important to undestand that professional triathletes experience a different reality to the average age grouper. They have better skills, higher fitness level and are on the course for a much shorter time

It is difficult for example to compare the bike fit of a working age grouper who is a beginner in the sport, with a professional triathlete in their mid twenties. Remember that most of the high performance equipment is designed to suit the high performance athletes.

2) Design certain equipment based on wind tunnel testing

The wind tunnel is a great tool and allows companies to measure the drag of their equipment.

There are some flaws with that system though, most of the testing is run at 50kph (30mph) to create better results as the faster the speed, the bigger the difference in drag since the wind resistance increases exponentially.

Certain type of equipment choices may make a big difference at 50kph but won’t be such an issue at a more real world speed of 30kph.

Bike fit is another aspect of real world racing that can be overlooked in the wind tunnel, as the tests are run for only a few minutes, so while it may feel easy to stay in a very low and aggressive position to save several minutes, on race day you will be moving around a lot more often, staying out of the aerobars, hydrating and stretching.

And finally, the wind tunnel doesn’t offer the climate challenges as wind, rain or technique skills such as dangerous downhills or turns.

Based on these ideas, very often I see beginner triathletes opting for equipment that may not be appropriate for them.

Wheels

Carbon racing wheels are almost a compulsory equipment for the elite triathletes, very often a disc wheel is also the faster option (based on wind tunnel testing). Tubular tires are also slightly faster than clinchers.

However for a beginner or intermediate level triathlete, these type of wheels may also become a challenge in the below situations:

Confidence: A carbon braking rim isn’t as effective as an aluminum rim. If you ever raced in a technical and wet course (the downhills of Phuket Triathlon comes to mind), you know that you wish you had better braking at these situations.

Flat tyre: If you have changed a tubular tyre before you know how difficult it can be. If this is on race day, with sweaty hands, it becomes even more difficult. Back in 2005, at Ironman Hawaii, defending Ironman World Champion Normann Stadler lost several minutes waiting for the support vehicle as he couldn’t change his own tyre. And that is coming from a very experienced triathlete with decades of experience.

Consider using clincher wheels with aluminum braking surfaces if you aren’t a skilled or confident biker.

Chrissie Wellington, a 4-time World Champion is a good example of a equipment set up that increased her confidence: drop bars, STI shifters/brakes with clip on aerobars and a clincher shallow front wheel

Aerobars

In theory, integrated aerobars are the fastest options for time trial bikes, however this freespeed comes at a very high price of flat base bars that can be very slippery in wet races and time trial brake levers that aren’t as reliable.

One option is to use the traditional road cycling drop bars, with STI shifters/brakes and a clip on aerobars. This will give you a better grip in case of wet weather and better braking

The bottom line is, while technology and science is here to help, make sure these are also appropriate for athletes of all fitness and skill levels.

Enjoy your training!

Vinnie Santana

ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)