Category : DNR

Dear athletes,

Find out how Lyndsey Fraser won her first Ironman by one minute in the Athlete Profile section. Coach Woody has an article providing tips on how to get your training done at the same time as balancing other aspects in life.  From Coach Vinnie, an article on appropriate race day swim gear.  We now have training plans in Thai available at the link included below.

Enjoy the read,

ironguides team

Articles from the Coaches

 Coach Woody: Getting the job done

Triathlon training is very demanding on our time and even the best plan will create time issues when we have so many other at times uncontrollable issues to deal with such as family, jobs and general life! Coach Woody has tips on getting your training done while balancing with everything else.

(more)

 Coach Vinnie: Appropriate race day swim gear can make you swim faster

This article from Coach Vinnie was written based on years of watching age group triathletes in South East Asian races, in which the wetsuit isn’t legal as the water is just too hot. You will learn the options that you have when it comes to race day gear for the swim portion. (more)

Destination race special: Ironman Fortaleza, Brazil, November 8th, 2015

If you are looking for an exotic destination race, consider Ironman Fortaleza, in Brazil on November 8th. The inaugural race was held last year and it’s now the second full Ironman distance event in the country, the original Ironman Brazil in Florianopolis had its 15th edition this past May.

Profiles:  Lyndsey Fraser

If you are training for your first ironman, your only and main goal should be to complete the distance. Anything other than that is a bonus, no exception. To have any performance goals on your first race is a very risky strategy, since you will be focus on the outcome of the race instead on executing the important steps to do the best you can.

However, once in a while some first timers can do extremely well in their first attempt, the story below is from Lyndsey Fraser, a Scottish national living in Bangkok and working full time as a teacher, who I coached to her first ironman in Taiwan 2015. Lyndsey won her age group (F25-29) by less than one minute and took her qualifying slot to the ironman world championships in Kona, Hawaii

 (more)

Specific Race Plans

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:

http://www.ironguides.net/ironguides-now-offering-advanced-level-canned-training-plans/

Coaching Service Offers

Beginners Coaching: Ironman as a first triathlon

If you have no experience in triathlon but would like to complete an ironman or half ironman, we can certainly help you. The key is to have realistic goals for the (half)ironman and to be disciplined about the preparations. With your commitment, ironguides can definitely guide you in this challenge. It would be a mistake to underestimate the challenge that half and full ironman distance brings for any triathlete, let alone an inexperienced one. However, with the right preparation, both physically and mentally, and a proper race plan that includes a tailored nutrition strategy, ironguides can get you to the start line feeling confident, excited and ready.  (more)

“Late in 2005 I found myself very motivated to start some physical training and I decided to take part in an Ironman in May 2006. However there were three major problems: 1, I had never done a triathlon; 2, I couldn’t swim (major issue!); 3, I had Diabetes. My first training session was a swim lesson on Dec. 12, 2005; I had to stop three times to swim across the very long 25-metre pool. My goal was very simple: to finish the ironman race within the 17-hour cutoff. I was improving weekly and two weeks before the event I swam 3.8k in 1h44’, that gave me the confidence I needed. On race day, after 16h38min, my goal was accomplished and I could call myself an ironman.”

Intermediate: 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. ”

Monthly Subscriptions: Bike Focus

The ironguides Bike Focus Triathlon Training Subscription program is perfect for the athlete who struggles with sluggish, uninspired cycling splits in their triathlon results. Much of your training time will focus on building bike strength and power, while maintaining or somewhat improving swim and run skills.

(more)

“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

Training plans now available in Thai

ironguides training plans are now available in Thai and can be found here.

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…

Tri Gear

ironguides updated catalogue!  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

Dear athletes,

Time is flying and we're already into June! There's still time to plan for races at the end of the year or think ahead to 2016.  In this edition, Coach Woody has tips for the bike leg of Ironman distance races.  

Enjoy the read,
ironguides team
 

Articles from the Coaches

 Coach Woody: KABOOM

You’re flying along enjoying your first Ironman then you hit 120km and KABOOM!!

How many athletes experience this at 120km in an Ironman ride, it’s amazing how often this happens and athletes have a very logical but false impression of how to prevent this. Our natural response is we do not have enough endurance and therefore need to do more long rides and runs!!

(more)
 

Coach Shem:  How to be Good at Triathlon
Consistency and Repetition are the big secrets to all the top triathletes out there. If you were looking for a magic formula or a short cut to success I’m afraid to tell you there is none. (more)
 

Profiles:  Felix Jaber

 In February 2009 Felix Jaber joined ironguides after he had decided to make important and dramatic changes to his life a little over a year earlier. Tipping the scales at 130kg and facing health problems, Felix had committed to improving his health and losing weight. Along the way he realised that alcohol was part of the problem so he did something about it. Then he decided to become a triathlete. Working with ironguides coach Alun Woodward, Felix started with a goal to complete Cancun 70.3 in 2009. He did and is now training for his first Ironman. Here is his remarkable story. (more)

Specific Race Plans

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: 

http://www.ironguides.net/ironguides-now-offering-advanced-level-canned-training-plans/ 
 

Coaching Service Offers

Beginners Coaching: Triathlon for Health and Weight Loss

If you are struggling with a boring exercise routine that keeps you trapped in the gym, join ironguides to discover that fitness and losing weight is not a chore you’d rather avoid at all costs. Training for a triathlon is a lot of fun and you will soon find that you are motivated to work out consistently.  (more)
 

“I had ballooned to 130 kilograms (286 pounds) at age 40 and knew something had to be done. I said to myself, What if I could train and do triathlons? I signed up for a race in six months but felt training-wise I wasn’t doing things right so I kept looking for plans and that is how I found ironguides and decided to give it a shot. The sessions were entertaining and challenging. I finally did my first race and felt great after, but I still weighed over 100 kg, then my coach decided it was time to to work in my nutrition – the results were amazing. I lost over 25 kg (55 pounds) in 7 months and ended up weighing 80 kg. Three years later, I still weigh the same and have finished many races including two full Ironmans.”

Intermediate Half Ironman Training Plan

The ironguides 16-week Half Ironman Distance Triathlon Training Manual provides all the information you need to successfully prepare for your next Half Ironman Triathlon. It’s effective, efficient, safe and fun. (more)

“I trained for and completed my first race, the 2011 Steelhead Whirlpool 70.3 Ironman in August 2011. Thank you for your training materials on your website.  I am 28 years old and insulin-dependent diabetic. I have never thought about an endurance event, much less an Ironman. I became desperate for advice and everyone else seemed clueless. Without your advice I wouldn’t be an official Ironman finisher. Thank you, ironguides!”

Monthly Subscriptions: Bike Focus

The ironguides Bike Focus Triathlon Training Subscription program is perfect for the athlete who struggles with sluggish, uninspired cycling splits in their triathlon results. Much of your training time will focus on building bike strength and power, while maintaining or somewhat improving swim and run skills.

(more)

“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…
 

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

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.

(more)

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

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:

http://www.ironguides.net/ironguides-now-offering-advanced-level-canned-training-plans/

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.

(more)

“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.

(more)

“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…

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