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Video: Analysis of Jan Frodeno World Record at the Ironman Distance

Jan Frodeno broke the world record for the ironman distance. In this video we have a look at how he did it as well as why can you can probably learn more from Lionel Sanders, the other athlete who took part of the race, than from Jan himself


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)


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Video: Analysis of Kristian Blummenfeldt Olympic Gold in Triathlon – Strategy, power profile & Equipment

In this video I explain some of the strategy and equipment used by Kristian to win the gold medal at the Tokyo Olympics as well as the analysis of his power profile on the bike course.


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)


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Athlete Profile: Alexis Girin


First up – Tell us a bit about yourself.

I am a French citizen, living in Asia for 5 years now, married with my beautiful wife, Caroline and we are blessed to have 3 lovely children,  Noemie 8, Anthonin 6 and Mathilde 2. They give us joy and satisfaction every day. I started triathlon 4 years ago in Thailand doing my first 70.3 in Phuket casually with friends. I completed it in 5h48. I was able to improve over the next few years to 5h19, and then 5h08 last year. I joined MetaSport in September 2015. It was the perfect place to meet great people an

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Athlete Interview: Peter Tierney

First up – Tell us a bit about yourself. 
I’m Irish but long term settled in Singapore – arrived for 3 weeks in 1993 and still here! My wife is Singaporean and we have 2 great teenage boys rapidly approaching NS age. I have been dabbling in endurance sports since running SCM in 2006 and flailed my way through a few full mara’s and 70.3 tris. An Ironman has always been out there, quietly beckoning, and as I approached the magic 50th birthday – I decided I needed to do something about it.
How did you feel crossing the line of your 1st Ironman?   
Absolutely sensational! Overwhelmed by th

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How did you feel crossing the line of your 1st Ironman in such an impressive time?


IM Ride

The time didn’t really register, I just felt an enormous sense of relief and excitement, a weight lifted off the shoulders to have finished.


In December 2014 I ran my first marathon, and around March 2015 dec

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Athlete Interview: Roberto Carfagno

Roberto – Congratulations!  It’s a rare occurrence that an athlete finishes their maiden Ironman so close to 11 hours.  I’d like to get into your head a little and draw out inspiration for the rest of us age- groupers out here. 
Man... That hurt!!!

Man… That hurt!!!

 1. First up – How did you feel crossing the line of your 1st IM in such an impressive time? 

Strangely enough, I had my strongest emotions at the start of my second loop (out of three) on the run.

To understand the full picture we need to take into accounts a few details:

a)   I had never ran a marathon before and I didn’t know what to expect (a wall? Walk-run? Just walk?)

b)   Even though I had a goal to finish my 1st ironman in 12 hours I didn’t know if I was going to be able to achieve it.

 My plan was as follows- Swim plus transition time – 1:30/ Bike: 5:30/ Run 5:00

The swim part went well time-wise and I had gained a few minutes on my time table, but the strong wind, the rough tarmac and the hills took their toll on my bike leg: 5:41. So I went into the run with a lot of respect and just replayed the same mantra. in my head: “smooth and easy”.

 My coach had also told me to “Treat it like a long jog”. This piece of advice proved to be the real key for my run.

 When I started the second loop with 28km to go, I checked my watch and realized that not only would I make it within 12 hours but rather in a low 11h if not better. Somehow, knowing that everything depended on my run skills, whether I could keep this speed, whether I hit that famous wall on the marathon, and the fact that I really really wanted to make it, brought me so close to an outburst and cry. Don’t ask me why! In my mind all the run-related exercises and sweat went through like a movie and I told myself that nothing would stop me now to reach those low 11 hours. Guess I am an emotional person..! ;)

 On the last 3km I even found the strength to finish strong with a long sprint as I knew I had made it and by the time I crossed that line my emotions were already under control. Pity, actually…I even stopped a few steps before the ramp, took off my hat, “combed” my hair, zipped up my suit and bowed: we sure want to look good on the finisher pictures! ;)

2. Briefly talk us through the race. High/ low points during the race.  Standout thoughts at certain points in the race. 

  • Waiting for swim start – 

The walk from home to the race location was freezing cold. I felt excited and a bit anxious: I had never started a swim with so many people around me. And although I am a very confident swimmer, I had the worst of the starts one can imagine.

After 40-50m into the swim I simply felt I couldn’t breath. That “anxiety” was so strong that I stopped swimming with one hand and started to pull at my wet suit around my chest. This obviously made it worse as people behind me simply swam over me which made me swallow a lot of water. I was indeed SOOO close to withdraw from the race. And I presume I would have if not for the fact that if I had indeed stopped, I would have been overrun by at least 1’000 people behind me.

So I gathered myself and swam to the side of the bunch and that’s when it started to go well again. I guess that was my first panic-attack in my whole life and I still need to analyse it.

I followed my coach’s advice and kept drafting behind swimmers. As I found my confidence and rhythm in the open water, I found it quite fun to keep changing up to a quicker draft. In the end, it worked well and I arrived 15min ahead of schedule. This was a huge boost.

  • Mid way though the bike-

 Based on my coach’s strategy to stay patient and conservative on the first 2/3’s of the bike I kept the whole first full loop “easy” and let people overtake me. The plan was to see how much I could push in the last 1.3 of the bike.

I started the second and last loop more aggressive. I knew that was when I had to attack as the wind was in favour and kept pushing it all the way through to the turnaround at km135. The last 45km, uphill and against the wind, were simply torture. With 25km to go, I knew that I wouldn’t manage to stay within schedule. This frustrated me and as a reaction I started to push harder. Man, that hurt!!!

  • Starting out on the run –

I started the run again very conservatively. Most of the athletes I had left behind on the swim and bike started to catch up and overtake me but that didn’t bother me. I was focused on being ready for the wall hence kept it at a steady pace. As described above, on the start of my second loop I had an emotional outbreak and that gave me the energy to keep going. I guess people are right when they say that nutrition is the 4th leg in an Ironman. Once I reached km32 I simply started counting down the km and went up with my speed. No wall ever hit me! : )

  • Finishing up on the run-

 I think that was the most fun part of the whole race: I started to run as fast as I possibly could at that moment and I think I overtook about 50 people on my last 2km of the race. Awesome!

 3. How did your physical training prepare you to stay strong mentally throughout the race?

The last 2 months of the training depicted very well the mental conditions of the race. Although I had never rode 180km (160km was my max), and despite the fact that 180km ARE veeeery long, those long and lonely bike rides prepared me perfectly for race conditions.

Moreover, all the tough sessions I had leading to the race during the past 6 months helped me being confident that I can make it. If I had survived running up that hill for weeks and weeks and swim those laps till I was out of breath for months then I surely could do an Ironman!

 4. At which point did you realize you could break your goal of 12h and where/ what did you draw your strength/ resolve/ focus from to dig deep and go for it.

That was my most emotional moment of the race. When I left T2, I was 5 mins behind my schedule with my ‘weakest’ discipline to go. Somehow I thought I wouldn’t make it within my goal of 12 hours. What I didn’t realize is that the clock showed the professional’s race  time. They started 15min earlier than us and I actually 10 mins ahead of my race plan!

When I started my second loop and I realized I was much faster than I had anticipated all emotions broke loose. And this somehow gave me the kick to keep running at my pace when about midway I felt my legs becoming heavier. A big help came also from the most powerful legalized doping drink: coke!!! Amazing how it can push you!

5. Let’s talk about your training. Can you briefly describe your weekly training schedule. How and why that’s working for you.

My coach and I had first a thorough discussion on my life style. Each aspect was taken into account and based on those inputs he prepared a training schedule that perfectly fit my needs.

Being single obviously helps a lot in my training as I can be more flexible on my training hours, but then, my job requires me to travel quite often which makes it a challenge to fulfill all exercises. I have learnt, though, that it CAN be done.

Every single day a little session will bring you through an Ironman!

In the 180 days that I have been with Ironguides, I have only missed 17 days of training- despite Christmas (on my bike!) and New Year (long run!).

6. Please share with us the 2 most important ‘take home’ messages that you have learnt about endurance training that everyone needs to hear.

No doubt about the first one which is also rightly highlighted by Ironguides: Consistency is key! Do a little bit every day and you will be ready at the start of your Ironman!

The second lesson that I learnt is the incredible power of the human spirit to overcome adversity.

For example – the number of times I wanted to skip training with teasers from my friends to join them for drinks or movies. Or when I had the panic attack, at the swim start and I almost withdrew from the race or when I almost got off the bike as my legs burnt so badly uphill against the wind.

 But “nothing is impossible to a willing mind!”

7. I always stress the importance of communication in the coach -athlete relationship. Your thoughts on this please. 

With Shem I picked a winning lottery ticket.

We had an ongoing communication both with mails and face-to-face discussions. When going into your first Ironman there are many doubts, many anxieties, when starting for such a monumental endeavor there are various questions on the training and its effects, on how to pace yourself and what to take in as nutrition.

Communication and understanding from your coach is the second most important thing after…his training schedule!

8. What life lessons have you learnt on this journey to Ironman? 

I learnt that with discipline and putting in the correct effort, I can achieve anything. I might not be the fastest and quickest, but I’ll be there at the end line, no matter what challenge I face.

 9. What are the benefits of having a coach? What are the characteristics for a good coach to look out for? 

A coach brings in all the essential missing parts an athlete needs: experience, motivation, control.

A good coach should explain how he works, what the benefit is behind each training session. He/ She should also be receptive to the athlete’s needs and be open to adapt to it when necessary. He or She should also be able to push the athlete to get over his “comfort zone” both physically and mentally.

It is also important that a coach check in on the athlete, to regularly access their level of motivation and fatigue.

Indeed, there are just 2 options when you choose to work with a coach: either you trust him completely or you don’t.

10. Think you can go faster?

At 1.93m and 88kg I have all but a perfect triathlete “frame”. With such height/mass I suffer the heat more than a skinnier and smaller person hence IM races like Cebu and Langkawi I registered for will see me most likely go slower. Moreover, the swim leg in NZ was with a wetsuit which gained me at least 10min.

On the other hand, I have gained experience, especially on the run part, and I will keep on training consistently.

I am thoroughly confident that in a race that suits me in terms of temperature and route I will get in under 11 hours. Who knows, I might even take it down to 10:30!

Roberto finished in 11:08′. This was an awesome result for his 1st attempt at the Ironman distance. The major improvement for Roberto came from the work that we did to improve his running gait and efficiency.  While others may have questioned the rationale behind doing 15 x 100m running sprints for 12 weeks building up to an Ironman,  Roberto didn’t bat an eyelid. He simply got his head down and did the work and came out a much improved runner after that block. His admirable work ethic and his ability to stay open and receptive to The Method were the perfect combination to achieving this goal!

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From broken kneecap to Sub-10 Ironman debut

Rodrigo TostaBy Rodrigo Tosta, ironguides Coach

When we pull the trigger and sign up for an Ironman race, we know planning and dedication will be crucial in the preparation for this lengthy race distance of an 3.8km swim, 180km bike and 42km run. Having a background across various types of sports such as mountain biking, adventure racing, boxing and rowing is a great start: not only because that means discipline has been part of your life, but also because your aerobic system is developed to a decent level.

This was the scenario of Bruno Simao, who registered for Ironman Brazil in May 2012 in the M25-29 age group. Once we started working together and I got some training splits, I realized he had good potential for a first-time ironman performance.

While planning his long term strategy, I made sure he would spend a lot of time training next to other, more experienced ironguides athletes in his home town of Belo Horizonte, Brazil, as Bruno—being a young, fast and inexperienced triathlete—had his issues with pacing. I knew the veteran ironguides athletes could teach him a few lessons during the training sessions as these guys collected several Ironman titles and Kona qualifying slots.

Things were going well a few months into the training program and he was achieving his training goals and improving his pacing strategy. Then, I got a very emotional email from Bruno as per below:

“It was my last hard session one week out before the Caioba Half Ironman, which is 8 weeks from Ironman Brazil. I had 10 laps of 14km to do that day and when I was closing the 9th lap, a car made a sudden left turn into a smaller road without seeing me, as I was riding fast and on the aerobars. There was nothing I could do, all I remember was flying over my bike and the car, and hearing all sort of noises from breaking glass to loud snapping, and I almost could hear something breaking inside my knee as I hit it very hard against the car.

“The MRI results came back: I had a cracked kneecap. The initial diagnosis was 10 weeks with no cycling or running, and my Ironman Brazil dream was over. It was depressing and hard to accept, I wanted to quit triathlon. However I got so much support from my friends and family that something strange happened: I grew a lot stronger and I was able to learn several different lessons with that accident.”

Since finishing Ironman Brazil was out of the question, we decided to start the race and do a Swim+Bike brick, doing only the first 90km loop of the bike course. With that in mind and considering the no-run and no-bike training for a while, it was a good opportunity to work on his weakness: the swim. I got him on a swim plan, sessions every day of the week with a lot of pull work (using the pull-buoy to avoid kicking). That was how we maintained his aerobic fitness while letting the kneecap heal.

Two weeks from Ironman Brazil we shifted the focus to the bike, and his plan had several double-bike days. Since his legs were not fit enough to push hard for too long, the double bikes were a great way to build bike fitness without stressing the kneecap, and it would be just enough to provide him the endurance needed to last the 90km of the bike course.

Race day came and along with it a lot question marks in Bruno’s mind. We weren’t sure if his knee could handle the swim and the first half of the bike without pain. Our idea with this race was to provide him the experience of being a first-timer in an Ironman event, but without pressure to finish the race or achieve a good result. Before the crash, we had a goal of swimming around one hour, to ride the 180km in about five hours, which makes it 2-1/2 hours per lap.

We were happy that on race day he managed not only to finish the swim+bike combo, but also within all the target splits.

During this Ironman trial, he could also learn a few race-day strategy tricks: we aimed for a fast swim start to get away from the crowd, and he would benefit from fewer people on the bike course, while those that were around him were experienced and fit athletes.

But the key learning experience was being able to watch the rest of the race. Some of his friends or training partners went out a bit too fast on the bike and ended up paying the price during the last half of the marathon. Bruno has always been an over-confident person and that lesson was crucial for his success in his first proper Ironman race.

The day after the race, our excitement about the success of Bruno’s trial Ironman was huge. We agreed we would find another Ironman in the 2012 season so he could finish the whole event and achieve his dream of being an Ironman finisher. Ironman Florida was a good opportunity for him, as it has a similar course profile as Florianopolis and, held late in the year, it would also provide us time to get him fit enough after a full healing process.

From that day we had 22 weeks of planning, I aimed to boost his confidence by setting him up on a bike-oriented training plan while doing some solid maintenance work in the swim and slowly building the run training to the point where he was back on target for our original goals.

The hardest part was that he spent the whole year, instead of the usual half year, in Ironman training mode. That can be difficult for a young professional like him but making a successful debut was a top priority for Bruno, who to break 10 hours, so there wasn’t an easy option.

The big day arrived and he mentioned being surprised about how relaxed he felt, smiling during the event and high-fiving the spectators on the course. Bruno said he felt he was “floating” during the whole race, and that it was one of his happiest moments of his life.

We had built a race-day strategy in which he would swim as fast as possible, considering we massive work in the pool for a year, and that would set him up among the top competitors on the bike. It worked well and he finished the swim in 61 minutes and top 20 in his age group.

bruno_florida_finishOn the bike our goal was a moderate approach as we wanted to make sure he would have something left in the tank for the run. Even then he rode 4h59, moving up seven places in his age group. Out on the run we planned for a conservative strategy, in normal conditions we aimed to hold about 3h30 marathon pace, which would get him to the finish line within the 10-hour mark.

Nine hours and 42 minutes after the start, he heard, “Bruno, you are an Ironman!” It was a very well executed race and that got him 6th place in his age group.

With the race done and dusted, the question now is “What’s next?” He understands what it takes to perform at a very high level in ironman and we agreed we would get on a two-year maintenance plan so he could focus on his newly-launched construction business. We will schedule short-course races to keep him honest and focused, and that will also build towards his next ironman race. When the right time comes, he will be a much faster and strong athlete. Once we add some volume on that newly gained speed, he will be on fire!

Congratulations Bruno on your dedication and setting an example to all of us. You can be sure many other achievements are on the way.


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