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Coach Woody: Ironman Training – Spring Mistakes
Coach Vinnie: The Benefits of the Treadmill
Coach Shem: Trail Running 101
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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.
BIKE –
“A picture paints a thousand words”
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.
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
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).
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:
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Athlete Focus: Sridhar Venkataraman
Sridhar came to me as a brand newbie to Triathlon under a year ago. His faultless work ethic saw him absorbing the training well and picking up new skills quickly.His 2nd place finish in his Age Group at his 70.3 debut in Putrajaya, is a great testament, not only the hard work that he has put in, but also to his youthful curiosity and willingness to explore new challenges both in training and racing.
Q: Tell us a little bit about your journey so far, obstacles overcome and breakthrough performances.
I was a nerd in school with very protective parents who were quite clear that academics was the preferred path – not that I was any good at that either – poor them! But have always been an outdoorsy kind of guy. Mountaineering, rock-climbing, high altitude trekking – I have some awesome mates who have been cheering me from the start. Some of them got into endurance sports and they encouraged me to do the same.
I have been an avid runner for the last four years. A couple of years ago, I had a disastrous start to my tri career when I panicked in my first sprint attempt during the swim and got myself hauled back by boat.
I joined some open water sessions and did my first Olympic Distance swim a few months later. I discovered that my swim technique was all awful and I worked on it with a specialist swim coach for over a year using the TI technique.
Q: What has your experience been of following a written programme- and share with us more specifically about how The Method works.
Since, I started working with Shem, I have realised what a difference a coach can make; especially if I want to get serious about the sport and more importantly if I want to enjoy my training. The Method basically achieves this goal by easing your body and mind gently yet firmly into the groove of training every day. The sessions are calibrated and tailor made for me with just the right bit of challenge. The workouts are never boring and they teach you to stay focused throughout instead of coasting along aimlessly. Congratulations Sridhar! And thank you for taking the time to share your journey with us.
Q: What role did your squad sessions play a part in your race prep?
The sessions are just awesome. The atmosphere is electrifying and the camaraderie is uplifting and fun. You need a group to push you and make the training fun. I travel one hour out and one hour back just to attend their sessions. It made a huge difference with Coach Shem giving the right nudges at the right times.
Q: How have you improved & what have you learnt about endurance racing and training under my coaching.
Shem is a no – nonsense and inspiring coach. Tells you when you are doing well and when you need to buck up and more importantly how to buck up. The core sessions were invaluable. The nutrition and race tips made all the difference. He also has the right touch to motivate and inspire me.
Q: How did you feel crossing the line of your 1st Half Ironman with such an impressive result?
Honestly, I just wanted to finish. Impressive result?If you say so, I will take it. But I have larger promises to keep and many miles to go before I sleep!
Q: Briefly talk us through the race.High/ low points during the race. Standout thoughts at certain points in the race.
I used to be intimidated by the swim. Not anymore. But the run which is my strongest point was what was scary considering the conditions. But I felt good throughout and never had any low points. It was just ‘flow’ all along for six hours plus.
No butterflies, just impatience. I couldn’t wait for it to start!
The push did not come and that was a bit disappointing for me.
Thanks to Shem I was used to listening to my body complaining and as advised by him, just kept going and it just fell together. I did not try any theatrics. Just kept going and kept getting hydrated both within and without.
A great feeling knowing that I had finally done it!
Q: How did your training prepare you to stay strong mentally throughout the race?
If not for the training I would not have completed it for sure. A 70.3 is not to be taken lightly. A mentally and physically strong person without training might still complete it but may not have enjoyed it during and after.
Q: Let’s talk about your training. Can you briefly describe your weekly training schedule? How and why that’s working for you.
Two hours a day [one hour in the morning and one in the evening]. I used to do slightly more than my coach asked me to – not necessarily a wise thing. It works for me because I have great support from my family, and not much distractions from them either since both my kids are grown up and away, I have flexible work days as I am an entrepreneur and I set my own pace at work. I am very conscious and concerned about keeping work-life balance and staying disentangled from social encumbrances. Yeah… that’s the mix that has worked for me.
Q: Please share with us the 2 most important ‘take home’ messages that you have learnt about endurance training that everyone needs to hear.
Keep the dialog going between mind and body and be an honest moderator between the two. Let each have its say and get them to get into a working relationship. If you make the mistake of putting any one of them down, you are going to suffer!
Consistency is king.
Q: I always stress the importance of communication in the coach -athlete relationship; your thoughts on this please.
I could have done better here. The coach’s responses were timelier than mine. But still he knew my body better than me.
Q: Any life lessons have you learnt on this journey so far?
Comfort zones are traps. You will keep getting ensnared in them and you have to fight yourself out.
Q: What are the benefits of having a coach? What are the characteristics for a good coach to look out for?
The view from inside looking out is different from someone from the outside looking in – that’s the coach. In the Indian Hindu tradition the hierarchy is as follows: the coach(guru), parents and only then, God. The coach has been there before you and can help you get there quicker, faster and safer. A good coach is one who listens, empathises and knows what the pupil is looking for. And above all he is honest.
Q: Think you can go faster?
I don’t know, you should tell me. As of now I am doing my best, but I need to get stronger!!
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!
More info at www.ironguides.net
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Shem Leong is our ironguides coach in Singapore. He has been hooked on triathlon ever since winning his age group in his first Olympic-distance race. Many top performances later, Shem still enjoys the challenges of training and racing at a high level, while balancing this with work and family. He is a firm believer in the benefits of an active lifestyle and loves being able to positively affect his athletes’ lives in this way. In the four years that Shem has worked as an ironguides coach so far, he has helped more than 60 athletes achieve their goals. They range from newbies hoping to complete their first sprint race, to 70.3 podium contenders, to seasoned Sub 10-hour Ironman athletes. Shem’s care for his athletes and his attention to detail set him apart. He completely understands the varied pull factors of life’s demands as well as the fiery motivations that drive everyday age groupers and is able to craft sustainable, effective training plans for their time-crunched schedules. An Honour’s Degree in Health Science has given Shem the knowledge to explain and expertly administer The Method. This, in turn, helps his athletes understand how each session contributes towards their ultimate goal; as a result, countless personal bests have been improved upon as his athletes continually get fitter and faster.
Coach Shem: 
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