Image Post

Ironman Performance – Overcoming a Frustrating Season

Triathlon can be very rewarding and when things are going well with training and racing all seems perfect but when we are chasing ironman performance this is not always the case. Its very easy to get stuck in a negative situation with injuries or sickness effecting plans and compromising both performance and the enjoyment we used to experience from training.

We all experience this at times as sickness is inevitable but if your not careful its easy to go through a roll coaster of sickness after sickness and before you know it a whole season has passed by in this state.

Lets start by looking at why this happens and then we will look at how to get back to full health and start enjoying and progressing once more with your training.

Firstly ironman training for performance is very stressful on the body, the simple fact of training to improve performance means we have to stress our bodies in order to force the body to adapt to that stress and progress our fitness.

The big issue that most athletes face here is balancing stress, yes we have to stress the body in order to improve but the level of stress required to bring about adaption is a lot less than most athletes think. Not only is the level of stress required less than we think but if we put our bodies under too much stress then adaption simply stops as the body cannot keep up/ adapt fast enough.

This state of being overstressed with too much training is where most athletes are, they train very hard yet see very little if any change in performance over time. Now factor into this that lifestyle stresses also play a role here. When i say lifestyle stresses i am talking about how much sleep we get, how demanding our job may be, hours spent driving or commuting for school or work, household chores and dietary stresses are all major influences on our stress levels. The body does not differentiate between training stress and lifestyle stress, so if you are overloaded with lifestyle stress and try to increase training stress then things are not going to work out well.

What happens when we do this is our bodies start to break down, our immune system is one of the first to suffer, our body is trying so hard to adapt to the stresses of training and life that our immune systems not longer have the resources available to fight off basic infections. We simply end up picking up infection after infection that normally our bodies would fight off with ease.

If this sounds familiar to you then its time to take action and make some changes. Stop looking at vitamin bottles and recovery drinks and assuming these are going to be the solution, that your simply lacking something in the diet, this is very unlikely to be the case and will not prevent this pattern of repeated infections.

Firstly we have to look at all the stresses going on and figure out which ones we can reduce in order to get our health back on track. If you work 8 hours a day with a 1 hour commute this is not generally something you can change whereas a 30min commute and 30minutes in the supermarket twice a week is something you could change by trying online shopping. If you use a gym twice a week that requires a 30min commute for strength training then maybe investing in some basic strength equipment at home would free up even more time and reduce stress.

We also have to look at training volume and intensity, this is the one area an athlete will look at last and find it hardest to change. If you generally train 10 hours a week maybe you need to reduce this to 6-8 hours a week and see if you experience better health and improved performance. I have seen time and time again with athletes that amazing performances can come from very little volume and its quite simply a result of everything being in balance and just ensuring that the body is receiving adequate stress from the training in order to force adaption.
Learning to go easy and really hard are also a lesson many athletes need to learn, so many train almost always at a moderate intensity that is very stressful on the body. For example the long run is a foundation to almost every training plan, this should be a very easy run, heart rate low and you should be able to maintain the effort for hours, you should not be finishing your long run if its 90min long feeling like your done in, you should be finishing feeling fresh and full of energy! On the other side of the equation you need to go very very hard for short periods, this is how our bodies are built, we adapt very quickly to this kind of stress so long as the intensity is short enough and hard enough, the issue most athletes have is they are so tired from going too hard on their easy workouts that when they try to go hard they are really not much above their moderate pace and so no real stimulus to adaption is going to take place.

So how do we make changes to stop this pattern reoccurring and wasting another year. Firstly you have to accept that a change is needed, and you need to accept that it is going to take some time, i like to set aside 8-12 weeks for this initial change before reevaluating.

With training we need to look at the most important sessions for health as a starter, that means we need very very easy aerobic sessions and some very very hard short duration interval sessions. What we need to take away from our training programs is all the moderate effort and long duration hard interval sessions as these are too stressful on our bodies while we are trying to recover optimal health.

Lets set 1 long run and 1 long ride per week into the schedule, on these sessions you need to keep intensity low, using a heart rate monitor would be wise here and keep volume to 90min run and 2hr30 bike – for the bike heart rate below 120 and for the run below 130 – if you need to walk to do this especially on any hills you may encounter then thats what you need to do.

Add into this program 2 short duration high intensity sessions, these are safely done on the bike or in the pool to avoid possible injury. For these to be effective the duration of interval needs to be between 30 and 45 seconds and the intensity is all out with long recovery between efforts, for example

6x40s all out effort with 3minutes very easy active recovery between

Keep the warm up and down relatively short for this session, the stimulus is coming from the all out efforts not the duration of the session, a session like this should typically take 40-60minutes no longer.

This basic program will already give you 6 hours of training in the week and add in a couple of additional easy sessions and your at the volume you should be sticking at for the 8-12 week recovery period.

So looking at your week you may now have a plan as follows







This plan may look very basic and volume low but there is plenty of training here to create stimulus and the lack off volume will allow you to push much harder on your all out intervals to help deliver the desired adaptions!

Be patient and ride out this program for the duration, do not be tempted to increase volume or intensity duration even if your feeling great and refreshed, that feeling is the desired effect and if your feeling this way then the plan is working – if you straight away increase then you will go straight back to where you were and start once more on your roller coaster of sickness.

Enjoy your training

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)


Image Post

Kona Performance Nutrition: Turning Theory on its Head

Alun WoodwardHaving discussed the training approach for performance athletes aiming to race competitively in Kona, I want to now take a look at possible nutritional strategies that could be used on race day.

Nutrition for race day is a very controversial issue—and for good reason, as there is simply no one formula that works for all athletes: we are all different and have a body adapted to eating and drinking a certain way.

At the very top of the field, intensity levels are right on the edge and the fuelling needed for this is very specific. Experts in nutrition are starting to believe more and more that in Ironman the very best maybe not the best athletes, but certainly the best at taking sugar onboard as fuel without any ill effect.

Past Ironman World Champions such as Normann Stadler have been quoted as taking on board 32 energy gels during the bike, something that would make most athletes throw up without question, yet Stadler was able to metabolise this at intensity and perform to his best as a result.

Chris McCormack had his breakthrough race in Kona after falling victim to throwing up early in the race unable to take on his planned NUTRITION; after being instructed to consume only Coke, his race turned around and he finally had a solid performance in Kona.

Taking these things into account and working with pro athletes racing at this level, I think it is clear that sugar is crucial to race well but the complexity and timing are also very important. We have heard for years that the race should see us move from complex carbs to simple carbs as the race goes on, as this is easier for our system to cope with and prevents sickness. However, we see far too many people using this system suffer so it is time to try something else.

If we look at the race and the relative intensity then we can see that the most intense parts of the race are likely to be the swim and first hour of the bike—especially at the front of the race there is very little pacing. Rather than taking on complex carbs at this point, I believe it would be better to take on board simple sugars such as Coke to fuel this intensity effectively. As the race moves on, the intensity declines and this is the time to start thinking about more complex carbs and fuelling for later in the race.

So looking at a fuel plan for the day, after the swim:

BIKE: 1st hour – Coke, no solid food at this point

BIKE: 2nd and 3rd hours – this is the time to move to more traditional sports drinks/bars for fuel.

BIKE: after 3 hours – at this point fatigue will be affecting intensity and we should be looking at caffeine and a meal replacement drink which will be absorbed more readily now at a lower intensity. A product like Ensure Plus works well here.

RUN: the run in Kona is always going to start out fast and the last hour of the bike should reflect this—move back to simple sugar and stay away from solid food.

The first 10 miles are going to be fast and high intensity, along with a sudden increase in heat now the wind resistance from riding is gone. The focus for the first 10 miles is on cooling and hydration along with getting in simple sugar from an energy drink or Coke.

After 10 miles, the athletes hit Palani Hill and move away from the crowds into the lonely lava fields, a very depressing time as this is when major fatigue is going to hit the body! Taking some caffeine 1 mile before this point is going to help maintain a positive attitude at a time when many athletes lose themselves. This caffeine can come from Coke, Red Bull, or simple caffeine tablets, but the drinks will also give a sugar kick which is a big help.

RUN: Second half

The final half of the run is all about who falls apart the least. Intensity is way down at this point so more comes carbs can be effectively taken on: some solid food, jelly babies or gels work well at this point. We tend to see athletes grabbing for Coke at this stage and running on fumes between aid stations—with more complex carbs at this point a more stable finish to the race may be achieved.

By Alun ‘Woody’ Woodward –

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)


Image Post

The Benefits of Training Efficiently

Most age group triathletes, can only afford to train within two training windows during the day. The typical routine of an amateur triathlete is a balance in between family, work and training, and the sessions are done mostly before or after office hours or quick workout on lunch break.

With this basic structure in mind, the age group triathlete don’t have many choices when it comes to training hours, this results in a basic week that consists of doing the same disciplines at the same hours of the week for several weeks in a row, just changing the main set of each session

While we’ve been bombarded with the ‘Carpe Diem’ way of living, that a routine is evil, and there is no replay in life, when it comes to triathlon training and we consider the physiology and psychology behind it, having a more loose and unstructured routine won’t make you a faster athlete, especially if you have several other commitments in your professional and social life.

The combination of a busy lifestyle and the aiming to improve at triathlon creates several benefits to following a base week, such as:

Better Anticipate training

For age group athletes especially, improvement comes from focusing on each workout and applying a few basic interpretations of how you are feeling to potentially modify the training. Since The Method focuses on optimizing training and recovery efficiency, athletes can follow their routines and focus on just giving their best in the moment – knowing improvement follows from this commitment.

Having a structured plan already removes doubt and anxiety from your preparations by giving you a road map to your goals. Knowing that your program is built upon highly successful principles builds confidence and allows you to approach your training with greater motivation and clarity of purpose.

Another great benefit of being able to anticipate your training is to understand the swings in energy levels during the week, the time available and motivation for other activities. Once you have your memorized your training (that should happen very often!), it becomes easier to schedule work or family activities and you can also time it with the time of the week that you find the most appropriate. For example if you know that certain day of the week makes you feel more energetic than others, that is a good day to schedule that meeting or presentation when you need to come out with your best professional side. Or if you know in advance that a few times a week you have a night off training, those are good days to schedule those late meetings that are often delayed to post office hours.


Especially for age group athletes, a well-conceived training program is structured so that your periodization as the training year progresses does not interfere with carefully constructed routines and habits. For example, knowing that you will always run on a Wednesday evening, you can prepare yourself for your sessions well in advance. Only the type of run training will change over time as you transition into a different training phase – but you always have certainty about which sport you will be training that day. You don’t waste time or energy readjusting to new, haphazard sessions and reconfiguring weekly schedules.


Coupled with the other principles, The Method’s repetitive approach helps athletes quickly and accurately gauge improvements from one week to the next. With The Method, athletes avoid engaging in inappropriately long race-level exertions or continual lactate threshold or VO2max testing. Instead, they track improvement week after week using their training splits.

By looking forward to beating a previous best time in your next session, you focus concentration, increase motivation and bring your energies to bear on performing a training session to your best that day. What felt “hard” one month ago at a certain pace still feels “hard” – but at a faster pace, or for a longer sustained effort. This in turn builds confidence and turns the athlete’s attention to improvement with each and every session.

As well, repetition enables true comparisons of efforts and effects of environmental changes. Knowing that the training prior to a comparison session are very similar from one week to the next, an athlete can better judge the impact of technique work, different nutrition or a new piece of equipment. For example, in one striking case an athlete coach dropped their 200m swim times from 4:05 to 3:28 in four weeks after incorporating a new piece of equipment into their training.



Repetition also helps you learn to better gauge fatigue levels and how to respond to different types of fatigue in training. This in turn helps you better decide how to adapt your training, which in turn helps avoid inappropriate levels of exertion and increase training consistency. For example, over time you might come to differentiate the types of fatigue that stress, lack of sleep or poor nutrition might provoke and learn that the body might be capable of performing equally well on those days. This creates great confidence heading into a race because you know that you can push even if you feel less than ideal.

Perceiving the patterns and workings of the body is an iterative process. The more often you repeat a cycle, the more you will come to learn and understand the vague patterns at work and to better interpret the signals you receive. This frees you to better focus on each workout and to schedule your rest more appropriately, when needed.


Using a few simple guidelines, Method athletes learn to modify a training session based on the signals their body is giving them at the start of a session. This way rather than abandoning the training session, the athlete makes a slight compromise and alters the work to be done. Rather than missing a session entirely, the modified session reduces strain on the body, permitting recovery and maintaining consistency.

Only a repetitive training process enables you to gauge the effectiveness of such a response. Knowing that you compromised a training session a certain way based on specific feedback from your body, and witnessing the effects of this several times across sports and sessions, you gain more confidence not only in your ability to accurately read your body but also in your ability to respond to its signals. In a nutshell, you increase training consistency without putting recovery needs on the line.


Acquiring motor skills takes many repetitions of a specific motion to become “natural”: Just like the Karate Kid needed to repeat many times the “wax on, wax off” motion to lay the groundwork for acquiring more specific karate skills, as a triathlete you need to repeat many times specific swim, cycle and run motions if you want to ingrain these motor patterns and teach yourself more efficient form. When your body automatically performs a certain motion rather than as a result of conscious effort, you will have become a triathlon black belt!

By repeating certain specific, pertinent training sessions, The Method enables you to better acquire new motor skills and improve existing, well-formed ones. Ever notice what happens to your swim technique if you don’t visit the pool regularly? Among other reasons, that quick loss of motor skills is precisely why The Method places a stronger emphasis on swimming than other training approaches. Particularly aging athletes need to train and especially swim consistently to maintain their hard-fought motor skills.


By having you repeat certain specific training sets over many weeks, The Method trains you to better focus on what you are doing. Less distractions means you can concentrate on your training, automatically teach yourself mental skills that will help on race day. Rather than encouraging athletes to plod or shuffle through unfocused sessions, The Method encourages every athlete to focus their effort on form development at an appropriately adapted level of effort – aerobic conditioning happens anyway.


Because The Method’s repetitive program removes uncertainty and random variables from your training, as an athlete you are better able to hone in on how you are performing a given training set compared to previous weeks. It sounded crazy at first, but to repeat the identical training set for a period of weeks meant that over time you come to better interpret the many signals your body sends out to tell you how it’s feeling.

Rather than wondering if you’re feeling tired because the coach has changed the training session, you can remove that variable from your list of considerations. In this way you come to recognize the little “tricks” the body plays that can keep you from training as consistently as you would like. For example, what feels like fatigue can simply be lactate accumulation that we need to flush out of our system with some easy training before tackling the meat of the scheduled workout. A The Method athlete learns to interpret these signals over time and adapt his training to them.

For example, once you’ve become accustomed to a certain treadmill running set and come to anticipate how it “should” feel on a good day, you can better respond to your performance on the days you feel “off.” Rather than worrying about what might be wrong, you learn over time that the body simply has “good days and bad days” and that sometimes you need to train through some of these less positive times.

Over time, athletes who train with The Method develop a keen ability to literally feel how they are doing on any given day. Remember – controlling the variables takes the guesswork out of training. Rather than relying on empirical data that conveys only one aspect of an athlete’s training performance, The Method encourages athletes to develop a broad feel for the workings of their own body. Like life, training by The Method is a qualitative experience!

That’s not to say that Method athletes do not use heart rate monitors or power meters to judge feedback. Rather, they place the information these tools provide them in context of a larger, more intuitive awareness of their training. Since most athletes don’t approach the state of fitness where these nuances come into play, The Method tends to come across as a simplified version of perceived exertion: Easy, moderate and very hard pretty much describes assigned effort levels.

How do I go about setting up my own basic week?

Now that you understand the benefits of a basic week that is efficient and fits in well with your professional and personal life, how do you go about creating the details of your week? Sit down with your coach and discuss the below:

Step 1: Set your maximum sustainable budget when it comes to daily and weekly training hours.

What are the hours on your week that are absolutely a no go for training?  Other than the basic office hours, are time times in your week that you need to set aside for work or family commitments?

Once these are ‘blocked’ from your training week, your coach will have all the other ‘available’ training opportunities and he will make the most out of them. This doesn’t necessarily means that you should be training all the time other than when you work or socialize, but it is important to provide a clear schedule on when is possible to train and when it isn’t.

Step 2: Structuring your training plan with the right order and structure

Once you have the ‘map’ of your base training week ready, it is time to add in the workouts to it. Your coach will build them in a way every training session should be complementing the training you have done the day before and what you will do the day after. Our typical example is making Monday or Tuesday training a strength or speed session that will mitigate the catabolic effect of a long training weekend.

Step 3–Getting you started in a routine and forming a habit

On the first two or three weeks of your training plan, make sure you pull back slightly on the intensity of your workouts, since this will help you to stay consistent to your training and being able to ‘learn’ what the week and each training session will feel like without the excessive fatigue that may hit you hard and disrupt your training.

By doing that you will also benefit of the 21 days habit forming theory. Science says that it takes 21 days to build a habit. In this case your goal is to make it to the training plan frequency, then volume, then intensity, 21 days you will be in total control of your training and it will feel something a lot more natural to do

Step 4- On being flexible

TRAINING ON TIRED DAYS: On days you are unsure of how you feel (ie. you wake up or head out the door to trainfeeling unduly tired) – head out anyway and just go through the motions of training VERYEASY for twenty minutes or so! Then make the decision to train or not using the following guidelines:

*If you feel better, try to do the scheduled session.

*If you feel the same (still tired, but not worse), do an easy session and adjust as

indicated below.

*If you feel worse, pack in the session and head home.

ADJUSTING A WORKOUT: If you are feeling tired and have gone out the door to “test drive” your body and you don’t feel better, but you don’t feel worse – aim to lightly stimulate the System you are meant to train that day.

If for example the session calls for multiple repetitions of a longer duration at a high intensity,instead of stressing your aerobic system keep the intensity somewhat lower, and very short. Youcould opt to run multiple 20-second repeats instead of a session of 3-minute repeats, for example.

This stimulates the fast twitch fibers and keeps that System engaged for the week, without undulystressing your aerobic system that may be indicating a bit of overload to you.


Initially your training plan will have (or not!) scheduled rest days. As you progress into your program,however, you will notice that there are less and less scheduled Rest Days.

Unless otherwise indicated, your rest days are to be taken when you really need them, or if

circumstances demand it (such as a travel day, if you or family members are ill, and other life events as they occur).

In this way you ensure more consistency and you rest when your body is really telling you to

instead of when the plan says. No matter what anyone tells you, no training plan can predict themany factors in your life. If you really need a rest from training – take it!

Likewise, if the plan has a rest day scheduled and you feel good and want to head out for an easytraining session – by all means do so! You’re getting fitter – enjoy it!

IMPORTANT: In the final weeks of your program, however, make sure you follow the plan carefullyand take the suggested Rest Days. This ensures you are optimally rested for your Key Race.

Step 5- Kick start it ASAP!

One trend we see is that athletes often say they are too busy to start on a basic week or they are working on some project at work or at home and after so many weeks they will start with a structured plan, while this is understandable, dont be afraid to start with something very small, as there is no minimum training needed to already start to get the benefits from both learning how to train consistently and also the physical and mental benefits of following our training approach.

Enjoy your training.
Vinnie Santana –

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)


Image Post

Preparation for a big race in a new place: Advice for new triathletes

When doing a regional race, aim to get to the destination at least 3 days in advance. This will give you a chance to build your bike up, do all the pre- race admin and shake off the fatigue from the travelling. If you are racing on the other side of the globe allow for 1 day per hour of time difference pre- race, especially if you need to acclimatize to different weather conditions.

Pack Early – Start putting your race kit away 5 – 7 days before you actually fly. That way you can take your time and run through your checklists thoroughly. It will also give you ample time to pick up any last minute items that you may require such as a new race belt or a few of your favourite gels. Run those important but neglected errands that you have been putting off.You want to be racing with a clear head. Take a day off work and give yourself the luxury of a full day before you travel to put it altogether.  Packing your bike can take anywhere between 45mins and 3 hours, depending on your box, your bike and your mechanical know how.

You’ll also want to check if with your carrier if there are extra charges associated with checking in a bike box to avoid any last minute surprises at the airport.

Send you bike for a full service at least 10 days before you start packing. That way, you get at least one or two rides on your bike to ensure that it’s been set up properly and everything is good to go. Look out for frayed cables/ cable housing, cracked tires, sticky brakes, worn brake pads, rusty/ seized/ loose bolts ( especially around the aero bars). Check your pedals and cleats. If you’ve just replaced tubulars, take them for a spin to make sure they are glued on properly.

Use a bike box. No matter how much bubble wrap you use on the frame, a cardboard box is not going to stand up well to the banging around from check in to baggage claim. Semi-rigid padded ‘soft’ cases are lighter but may be offer the same amount of protection as a hard case. Don’t forget to stuff your other gear into the bike box to save space and offer a little more protection to your bike.

Preparing to Race

Stay cool and low key. Don’t rush in and out of the athlete village every day to socialize and shop at the race expo. The nervous buzz surrounding a big race is a sure energy zapper. Keep it simple and plan to go in once to pick up the race kit and a second time to check the bike in and buy your souvenirs.

Spend the rest of the time resting, eating well, and chilling out with your family and/or close buddies. Sleep lots and stay off your feet. Studythe course maps and get well oriented. Familiarize yourself with the transition zone, If possible, drive the bike course slowly and get the feel for both the tougher sections (climbs/ descents/ poor road conditions) and the easier portions where you can get into a nice rhythm.All thesemental exercises are part of your pre- race visualisation process.

Pay attention to weather forecasts and make sure you have the appropriate gear. If you are racing in cooler conditions than you’re used to, make sure you have a lightweight spray jacket/ gilet in T1 for the start of the bike leg. It can be removed and stashed into a pocket once the sun has come up and you’ve warmed up. If you are cold and shivering, it is difficult to fire up the pistons.

Training wise, keep everything ticking along with short and easy daily sessions during race week. Take a full day off, 1 – 2 days before race day if you feel tired at all. Recce the swim course on the 2 days leading up to the race, just play in the waves and get a sense of any prevalent current and wind and chop. Practice some swim starts and sighting.

There’s no need to get carried away with carbo-loading for the whole of race week. Don’t let yourself go hungry or get dehydrated at any time, but don’t stuff yourself at every meal either. Remember that you do not need as much fuel during race week compared to your normal training week.

If you are racing in much colder conditions, note that sweat rate drops but losses are not negligible. You will need less fluid but still require a similar amount of calories so make sure that your calories are not ‘locked into’ the sports drink in your bottles You don’t want to be forced to drink just to get your calories in as this will soon lead to bloating and gastric discomfort. Nutritional needs mayfavour solid foods like gels and bars in colder climes so make sure you have a little extra with you.

So there you have it, some tips and tricks to make your life easier as you prepare for your big day. Good Luck and Godspeed!

Shem Leong 

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)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

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






Forgot Password?

Join Us