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Ironguides: The E-Kick August 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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August 2015

Dear athletes,

Our August newsletter brings you a mixed topics of articles and promotions.

Get ready for the winter with our complete guide to indoor cycling training, improve your marathon with our top 10 tips or learn the importance of neuromuscular development in your training.

We have also revised our affiliate programme, if you have a large following of triathletes you can earn with our training plan sales.

Our promotion of this monthly is our monthly subscription training plans starting at $49/month. 

Enjoy the read,

ironguides team

Articles from the Coaches

 Coach Woody: Stroke Rate – Cadence – Stride Frequency

One of the 5 systems we look to train when designing a program is called neuromuscular, this term simply means the link between brain and muscle. When we see a regular program we might expect to see sessions set to heart rate or effort levels and even power but the specifics of neuromuscular development are often left out, and with major consequence come race day.

(more)

 Coach Vinnie: Complete Guide – Improve your cycling for short and long races with indoor training 

In this article, we will explore the possibilities and benefits of indoor cycling training, which is a reality for many because of the convenience, security and lack of easily accessible locations in major cities for cycling workouts.. (more)

 Coach Shem: 10 Marathon Tips 

1. Taper – A well structured taper is essential to run a good one on race day. It gives your legs a chance to fully rest and “soak up” the many kilometres that have been put into them in training. It is NOT an excuse to do nothing and “Carbo- Load”- Please! There are many factors that will determine a good taper- training load, recent race history, recovery from injury, etc. As a rule of thumb, cut down on total weekly volume to 75%, 2 weeks out and then again to 50% in the 1 week leading up to race day. Retain some speed work and intensity to keep the specific neuro-muscular impulses firing – this will help maintain a high stride rate. (more)

Profiles: Bill Dobson – overweight to Ironman 70.3 Champion

Bill was a triathlete and marathoner on his teens and early 20`s, then switched his priority to his career in finances and with that you get the long working hours and unhealthy lifestyle habits. A few years after turning 40, Bill decided it was time for a change and has since then slowly changed his habits and lifestyle, although working as a CFO is never a relaxing job, Bill has managed to organize his schedule which allows him a 60-90min workout first thing in the morning on weekdays, and he does his long workouts on the weekends.

 (more)

New Affiliate Programme

As an affiliate reseller of ironguides Training Plans, you earn 30% of every sale made from your website when a buyer clicks to purchase an ironguides Method Triathlon Training Plan. (more)

Coaching Service Offers – Monthly Subscription starting at $49/month

ironguides’ Method Triathlon Training Subscriptions give you a variety of online Triathlon Training subscription plans to choose from at a low monthly cost. Our Subscription plans are suited to those who want “just the plan” and want to train using the principles and techniques of The Method!

(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…

…train to maximum efficiency (for your situation) while optimizing recovery… [more]

 

Tri Gear

ironguides updated catalogue!  Check the photos out below or download our catalogue for more details. 

In This Issue

Articles:

 Articles from the Coaches  

Profiles:

Bill Dobson: Overweight to 70.3 Champion

Offers:

 Coaching Service Offers 

 Free eBook: ironguides’ Triathlon Secrets

 ironguides ffiliate programme 

Gear:

 Tri Gear

Website Refresh

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

Keep Up With Us

Friend on Facebook Facebook
Follow on Twitter Twitter

Copyright © ironguides, All rights reserved.

Our mailing address is:

info@ironguides.net

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Roll of Honour

Our continual journey towards Simplicity, Discovery and Growth. Some results of hard work and commitment to The Method.
Your Best is our Business.

 

Greg Unsworth
– Ironman Switzerland 2010 – 9: 58

Peter Crawley
– Ironman South Africa 2013 – 10: 54 – 1st Ironman

Roberto Carfagno
– Ironman NewZealand 2014 – 11’08 – 1st Ironman

Elvia Suryadi
– Ironman 70.3 Putrajaya – 2014 AG 2nd
– Port Dickson International triathlon – 2014 AG 3rd
– Bintan Triathlon OD – 2014 AG 3rd
– Metaman Half Ironman 2014 – AG 2nd
– Port Dickson International Triathlon 2013 – AG 1st
– Bintan Triathlon 2013 – 2nd Overall
– Ironman 70.3 Philippines 2010 – AG 2nd
– Trifactor OD – 2009 – 2nd overall

Sridhar Venkataraman
– Ironman 70.3 Putrajaya 2015 – AG 2nd – 1st Half Ironman

Ben Hecksher
– Ironman 70.3 Western Australia 2015 – 4:31

Paul MaCalman
– Desaru 113 2015 – AG 2nd
– Penang International Triathlon – AG 2nd

Lakruwan Wijesiri
– Port Dickson International Triathlon 2014 – AG 1st
– Lake Kenyir International Triathlon 2015 – AG 1st
– Singapore Triathlon Sprint 2015 – AG 2nd

Matthias Berger
– Ironman 70.3 Cebu 2015 – 4’44

Haytham El-Ansery
– Ironman 70.3 Western Australia 2015 – 4’48

Jeremy Snoad
– Metasporint Series Duathlon 2014 – AG 1st
– Metasprint Series Triathlon 2014 – AG 1st
– Metaman Half Ironman Distance 2014 – AG 1st
– ITU Long Course World Championship 2014 – AG 2nd
– Challenge Phuket 2014 – AG 2nd
– Metasprint Aquathalon 2015 – AG 2nd
– Matasprint Duathalon 2015 – AG 2nd
– Metasprint Triathlon 2015 – AG 1st

Israel Galan
– Ironman 70.3 Cebu 2015 – 5:08 – World Championship Qualifier

Khoon Hsing Ling
– 2015 Singapore Triathlon OD – AG 1st

Megan Gray
– 2015 Singapore Triathlon Sprint – AG 1st

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ironguides – the e-Kick July 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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View it in your browser.

July 2015

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

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 asiatri.com: 

http://asiatri.com/2014/10/ironman-malaysia-2015-registration-open-at-different-date-start-training-now/

Ironman Florianopolis – Portuguese language only : Learn morehttp://www.ironguides.com.br/plan-ironman-florianopolis/

 

Ironman Fortaleza – Portuguese language only: Learn more http://www.ironguides.com.br/plan-ironman-fortaleza/

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.”

Kener Assis, from beginner to ironman, May 2006

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. ”

– Bill Dobson, ironguides Athlete, CFO & father of 3

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…

…train to maximum efficiency (for your situation) while optimizing recovery… [more]

 

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

In This Issue

Articles:

 Articles from the Coaches  

Profiles:

Lyndsey Fraser

Offers:

 Specific Race Plans

• Advanced level canned training plans

 Coaching Service Offers 

 Training plans now available in Thai

 ironguides Brazil now on Facebook

 Free eBook: ironguides’ Triathlon Secrets

Gear:

 Tri Gear: 2014 trisuit and bike jersey are ready 

Website Refresh

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

Keep Up With Us

Friend on Facebook Facebook
Follow on Twitter Twitter

Copyright © ironguides, All rights reserved.

Our mailing address is:

info@ironguides.net

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unsubscribe from this list | update subscription preferences

 

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Destination race special: Ironman Fortaleza in 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.

Fortaleza is in the north east of the country, the region is one of Brazil’s most popular tourism destinations due to its white sand beaches and coconut palm trees, if you are looking for a hot weather race, this won’t disappoint you. Learn more about Fortaleza, what to do there and how to get there in the part two of this destinational race special, for part one lets talk about the course and what makes it so challenge and a rewarding experience.

SWIM

The one loop swim happens at Iracema beach, the city’s most popular beach and convenient located by the hosting hotel and downtown Fortaleza.

It’s a non-wetsuit swim but relatively fast, in 2014 Balazs Csoke was the first out of the water in 49:49 while Haley Chura led the women’s field in 51:52.

It’s a one wave start and the the organizers expect just over one thousand athletes in 2015.

2014_imfortaleza__WAG3747

BIKE – 

“A picture paints a thousand words”

2014_imfortaleza__WAG4065

At this two lap course, you can expect a wind tunnel in Fortaleza, it’s one of the world’s best destination for Kite surfing and its right during the wind season!

With that in mind, avoid disc wheels or deep rim wheels, this doesn’t necessarily makes the bike course slow, Eneko Llanos rode a 4h27 last year for the best bike split of the day, while Haley Chura had the best female bike split in 4h57.

The course is flat with some gentle rolling hills. You get to experience it all, riding out from the city, then on the coast line and in the “Brazilian outback”, a deserted and hot part inland.

2014_imfortaleza_WAC_2698

RUN

The three loop run will be the most challenging part of the day due to the heat that can go in the high 30’s. With the multi loop run, the athletes should expect to have some local cheering support more often, easing the challenges from the heat, aid stations are provided every 2km.

The run is on the coastline of Iracema beach for 10km out of 14k of each lap, making it for nice views. Fortaleza is also known as the “Brazilian Gold Coast”, the analogy comes from the high rises by the beach front.

In 2014, only one athlete broke the three hour mark and most age groupers struggled to go below four hours, so adjust your expectations and training accordingly

2014_imfortaleza__WAG4241

As an early season race, Fortaleza also provides a chance to high performance athletes to have a better chance at qualifying to the world championships, plus it offers 50 slots for age groupers! If it doesn’t work, you can still race another Ironman early in the semester fully fresh, or if you qualify, then recovering for Kona the year after.

Does that sounds interesting? Read article 2 and learn more about Fortaleza, what to do there and how to get there.

Part 2

you will learn more about the traveling and things to do there.

Getting to Fortaleza

Via São Paulo (Guarulhos – GRU) – Brazil’s airport hub. From Asia, you can fly to the middle east, Europe or South Africa, then get a connecting flight to Sao Paulo. Singapore Airlines also offers a direct flight with a quick stop in Spain.

Via Rio de Janeiro – A second option is flying to Rio de Janeiro, while the airport doesn’t offer as many choices to and out of Brazil, it may fit with your tourism plans if you plan to visit Brazil’s most famous city.

Once in Sao Paulo or Rio de Janeiro, there are multiple daily flights to Fortaleza. The local airlines are: TAM (Oneworld), GOL, Avianca e Azul.

Direct flights to Fortaleza – there are 4 international flights:

TAM flies to/from Miami
TAP flies to/from Lisbon
Condor flies to/from Frankfurt
Avianca flies to/from Bogota

Once you land in Fortaleza, the hotels area is only a quick ride away (approx 20USD).

2014_imfortaleza__WAG4162
Where to Stay

The best option is the hosting hotel Marina Plaza. That’s where all the action is: race start, transition areas, finish area, expo, registration and awards.

The second best option is staying somewhere around Iracema beach, there are plenty of hotels options of all budgets, and plenty of restaurants and shopping malls. Avoid staying at the Futuro Beach, while a common tourist destination is far from the race site.

What to do in Fortaleza

Beach Park – one of Brazil’s largest aquatic park at Fortaleza’s main beach. A great option for a family holidays.

Morro Branco beach – One of the region’s most famous beach.

Kitesurfing – Jericoacara itself is worth a visit, but November is the beginning of the kitesurfing season and one of the world’s best location for this sport. Kitesurfing schools also available.

Morro Branco beach (cr: Trip Advisor)

 

Gallery from 2014 race:

 

Race website

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ironguides: the e-Kick June 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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View it in your browser.

June 2015

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

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 asiatri.com: 
http://asiatri.com/2014/10/ironman-malaysia-2015-registration-open-at-different-date-start-training-now/
 

Ironman Florianopolis – Portuguese language only : Learn morehttp://www.ironguides.com.br/plan-ironman-florianopolis/

 

 
Ironman Fortaleza – Portuguese language only: Learn more http://www.ironguides.com.br/plan-ironman-fortaleza/

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.”

– Felix Jaber, ironguides Athlete, from Obese to Ironman

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!”

– Matthew Strayer, November 2011

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…
 

…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:
 Articles from the Coaches  

Profiles:
•Felix Jaber

Offers:
 ironguides Brazil now on Facebook
 Specific Race Plans
Advanced level canned training plans
 Coaching Service Offers 
 Free eBook: ironguides' Triathlon Secrets

Gear:
 Tri Gear: 2014 trisuit and bike jersey are ready 

Website Refresh

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

Keep Up With Us

Friend on Facebook Facebook
Follow on Twitter Twitter

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

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unsubscribe from this list | update subscription preferences 



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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.

Is this email not displaying correctly?

View it in your browser.

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 asiatri.com: 

http://asiatri.com/2014/10/ironman-malaysia-2015-registration-open-at-different-date-start-training-now/

Ironman Florianopolis – Portuguese language only : Learn morehttp://www.ironguides.com.br/plan-ironman-florianopolis/

 

Ironman Fortaleza – Portuguese language only: Learn more http://www.ironguides.com.br/plan-ironman-fortaleza/

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

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.

(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…

…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:

 Articles from the Coaches  

Profiles:

•Roberto Carfagno

Offers:

 ironguides Brazil now on Facebook

 Specific Race Plans

• Advanced level canned training plans

 Coaching Service Offers 

 Free eBook: ironguides’ Triathlon Secrets

Gear:

 Tri Gear: 2014 trisuit and bike jersey are ready 

Website Refresh

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

Keep Up With Us

Friend on Facebook Facebook
Follow on Twitter Twitter

Copyright © ironguides, All rights reserved.

Our mailing address is:

info@ironguides.net

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ironguides-the-e-kick-april-2015







Check out this eKick for swim focus articles from ironguides coaches!

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April 2015

Dear athletes,

Looking for new tips to improve your swim?  Check out the articles from our coaches in our April edition of the e-Kick!

Enjoy the read,
ironguides team

 

Articles from the Coaches

Coach Shem:   Free Speed Indeed: Drafting for a Quick Swim Split
You work hard in the pool 2 – 3 times a week. You buy all the latest swim toys, take stroke correction classes and analyse YouTube swim technique videos all for the sake of faster swim split. But many age groupers have not wised up to fact that drafting is the easiest way to an impressive swim split.  (more)
 

 Coach Woody: Swim Fit
Swimming is often overlooked in Ironman as it’s seen as a short warm up before the main event. But more often than not, it takes athletes a longer time to recover than they realize. (more)

Profiles:  Bevan and Vanessa Colless


Bevan and Vanessa Colless from Australia run a couple of physio clinics in Japan and have recently set up practice in Singapore. They also train and compete at the top of the age group ranks and are both heading to Kona this year. Both athletes are very focused and goal-oriented and have worked hard since taking up triathlon in 2005 to get to this point. (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 asiatri.com: 
http://asiatri.com/2014/10/ironman-malaysia-2015-registration-open-at-different-date-start-training-now/
 

Ironman Florianopolis – Portuguese language only : Learn morehttp://www.ironguides.com.br/plan-ironman-florianopolis/

 

 
Ironman Fortaleza – Portuguese language only: Learn more http://www.ironguides.com.br/plan-ironman-fortaleza/

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: 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: Swim Focus

This is the ironguides training plan for you if you are wanting to improve your swim. The plan provides a higher focus on swimming, while maintaining a sufficient balance of cycle and run training to ensure you improve overall. The Swim Focus program follows the structure and principles of The Method to make sure you get faster in the water without giving up speed and fitness on the bike and run.

(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…
 

…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:
 Articles from the Coaches  

Profiles:
Bevan and Vanessa Colless

Offers:
 ironguides Brazil now on Facebook
 Specific Race Plans
Advanced level canned training plans
 Coaching Service Offers 
 Free eBook: ironguides' Triathlon Secrets

Gear:
 Tri Gear: 2014 trisuit and bike jersey are ready 

Website Refresh

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

Keep Up With Us

Friend on Facebook Facebook
Follow on Twitter Twitter

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

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ironguides: the e-kick March 2015








Our March newsletter focuses on run training! 

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March 2015

Dear athletes,

Need some more tips to improve your run? Want to focus more on your run?  Our focus this month is on the run, with articles from the coaches to the training plans.

Enjoy the read,
ironguides team

 

Articles from the Coaches

Coach Shem:   A Beginners Guide to Triathlon Run
The ONLY way to improve run performance is to develop the other important physiological systems of strength, leg speed and tolerance. (more)
 

Coach Vinnie: The Complete Guide to for Triathlon Running – How to Train and Race

The run leg of a triathlon is generally seen as a relationship of “love or hate” by athletes. The article is a guide for both the experienced or beginner runner. You will learn about the main running workouts within a specific training schedule for triathlon and you will also learn the best race day strategy according to your background, body type and swim/ bike fitness.  (more)

 Coach Woody: Speed: A Key Skill for Every Endurance Athlete

In endurance sports it seems almost set in stone that any program must start with building a base, aimed at spending all available training time logging slow easy miles to build aerobic fitness. This practice has even created a paranoia and fear of speed sessions and interval work.(more)

Profiles:  Leonardo Moreira

This article is about the training strategy that took ironguides athlete Leonardo Moreira to an age group win at Ironman Brazil 2011. It explains the strategies we used to win the M40-44 age group and finish in 9hr 03, a 19-minute PB for Leonardo. (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 asiatri.com: 
http://asiatri.com/2014/10/ironman-malaysia-2015-registration-open-at-different-date-start-training-now/
 

Ironman Florianopolis – Portuguese language only : Learn morehttp://www.ironguides.com.br/plan-ironman-florianopolis/

 

 
Ironman Fortaleza – Portuguese language only: Learn more http://www.ironguides.com.br/plan-ironman-fortaleza/

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

Intermediate Coaching: Fit Rookie

So you’re an athlete who is too fit to be considered a complete beginner from an aerobic standpoint. Your background is a single-discipline sport. You might be a cyclist, whether a roadie or a mountain biker, a rower or a runner who is intrigued by the idea of trying triathlon. You might be a swimmer and, if so, consider yourself lucky because that’s typically the discipline novice triathletes lack any experience in.
 (more)
 
"As a runner, the thought of doing a triathlon had something mythical to it. I had only recently learned to swim freestyle (when my son started swimming), and never taken up cycling as a sport. To get me there, I asked ironguides to coach me and got started on my journey, following my coach’s training plans and giving him weekly feedback, which kept me disciplined. I really got a kick from the variety in training and the gradual improvements and increase in confidence in the water and on the bike I experienced. Whatever “The Method” is, it works 🙂."
Rudolf Gildemeister, ironguides Athlete, runner turned triathlete

Monthly Subscriptions: Run Focus

The ironguides Run Focus Triathlon Training Subscription plan is designed to develop your triathlon run skills while maintaining or improving swim and bike performance, using the structure and principles The Method to maximize the quality of your training and recovery.

(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…
 

…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:
 Articles from the Coaches  

Profiles:
•Leonardo Moreira

Offers:
 Specific Race Plans
Advanced level canned training plans
 Coaching Service Offers 
 Free eBook: ironguides' Triathlon Secrets

Gear:
 Tri Gear: 2014 trisuit and bike jersey are ready 

Website Refresh

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

Keep Up With Us

Friend on Facebook Facebook
Follow on Twitter Twitter

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

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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.

(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

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 asiatri.com: 

http://asiatri.com/2014/10/ironman-malaysia-2015-registration-open-at-different-date-start-training-now/

Ironman Florianopolis – Portuguese language only : Learn morehttp://www.ironguides.com.br/plan-ironman-florianopolis/

 

Ironman Fortaleza – Portuguese language only: Learn more http://www.ironguides.com.br/plan-ironman-fortaleza/

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…

…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:

 Articles from the Coaches  

Profiles:

Bruno Goes

Offers:

 Specific Race Plans

• Advanced level canned training plans

 Coaching Service Offers 

 Free eBook: ironguides’ Triathlon Secrets

Gear:

 Tri Gear: 2014 trisuit and bike jersey are ready 

Website Refresh

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

Keep Up With Us

Friend on Facebook Facebook
Follow on Twitter Twitter

Copyright © ironguides, All rights reserved.Our mailing address is:

info@ironguides.net

*|IF:REWARDS|* *|HTML:REWARDS|* *|END:IF|*
unsubscribe from this list | update subscription preferences

 

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ironguides now offering 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 training plans. Based on the same principles that have generated a Hawaii Ironman winner, multiple Olympic medallists, ITU Triathlon World Champions and World Cup winners, The Method ensures optimal training for each athlete, no matter your background.

ironguides high performance training has been qualifying athletes every year since 2007 for the Ironman World Championships in Kona. Pic: Team in 2011 with 11 athletes

ironguides high performance training has been qualifying athletes every year since 2007 for the Ironman World Championships in Kona. Pic: Team meeting in Kona 2011 with 11 athletes

Requirements – For athletes who have completed or are aiming to finish the race in:

Sprint Distance Triathlon
Men: Sub 1h08 / Women: Sub 1h15
Weekly Training Volume: From 7 to 11h
More info

Olympic Distance Triathlon
Men: Sub 2h20 / Women: Sub 2h35
Weekly Training Volume: From 9 to 15h
More info

Half Ironman
Men: Sub 4h45 / Women: Sub 5h15
Weekly Training Volume: From 11 to 17h
More info

Ironman
Men: Sub 10h30 / Women: Sub 11h30
Weekly Training Volume: From 12 to 20h
More info

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