Our eKick this month has a variety of articles to help you with your training and racing! Check it out.

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September 2015

Dear athletes,

With two weeks to the Ironman World Championships, it’s time to talk Ironman Hawaii!

This newlsetter will provide you all the information you need to know about the race in Kona, if you are a beginner triathlete, learn the blueprint to get there, if you are racing in Kona, learn more about the course. Meet and get inspired by our athletes racing in Kona this year and that have been on the podium in Kona in the past.

Enjoy the read,

ironguides team

Articles from the Coaches

 Coach Woody: Road to Kona: Picking the Right Course

We are at a point where registration for the new Ironman season is open and this is an important time for athletes looking at qualifying for Kona in the next season: not only does following the races provide a chance to see what sort of performance is required in your age group at the various events, the days – or even hours – immediately after can also be the only opportunity to enter them for the next year as registration comes online and sells out fast. (more)

 Coach Vinnie: Ironman Hawaii – Course review 

With Ironman Hawaii just around the corner, athletes are now onto their final and specific training block leading into the race. This article is an overview of the training strategy and key workouts we use to coach our athletes taking part in the race. (more)

 Coach Woody: Ironman Performance – Kona

Preparing for an Ironman event requires a great deal of training and preparation just to get to the finish line, for some of us though our goals go way beyond finishing and more so looking for performance and being competitive. (more)

 Coach Vinnie: Increase your chances for a Kona slot

Every year a few weeks ahead of Kona all triathletes start to get excited about the big show, wondering if one day they could be a part of the Ironman World Championships as a competitor themselves. Having done the race when I was a professional triathlete and having worked with many athletes who qualified for the race in the past few years, I have found there are some very clear rules on what it takes to qualify – apart from hard work.. (more)

 Coach Shem: Runner to Triathlete

As a runner armed with a decent level of fitness, you may be feeling curious (and confident) to see what these crazy triathletes are up to. After all, how hard can it be to dive into the sea for a little dip (750m), hop on a bike for a cruisey ride (20km) and finish up with little jog (5km)—just to say you’ve done a triathlon. (more)

Profiles: Featured ironguides athlete in Kona 2015 

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)

How to get on the Podium 2x in Kona – The story of an ironguides athlete 

Ironman Hawaii has been run and won. It was great to be on the ground supporting all ironguides athletes on race day. We had excellent results for all the 11 ironguides athletes who competed. When it comes to high performance, the 2nd place of Luiz Topan in the M45-49 age group, with a 9hr 17 finish, stands out. Here is what it takes to get to that level in terms of planning, training and executing it all on race day.  (more)

Special Offer: 20-Week Ironman Plans Advanced Level – Only 145USD

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. (more)


“Twelve months ago I decided to do Ironman China with the aim of maybe qualifying for the World Championships in Kona. I purchased the ironguides 20-week Ironman program, and followed it reasonably closely for the 20 weeks leading up to the Ironman. Well, it worked!! I finished in 9:52 – the 2nd fastest age group time at the race – and I confirmed my spot at the World Championships in Hawaii. Woo hoo!!!” – David Bentley, ironguides Athlete, March 2010

Qualify to the World Championships with our Personalized Online Coaching packages 

Your ironguides Coach will help you decide on your plan of attack. This includes selecting a qualifier race with a course and timing that suits your strengths, schedule and other life circumstances. Your coach will develop a long-term strategic plan that is completely focused on successful qualification for the world championship of your choice. Your coach will further develop your strengths to maximize your chances of earning that ticket and define a specific race-day strategy tailored to you. (more)


“After watching Ironman Hawaii World Championships in 2010 I decided that I’d really like to race there one day and that I should find a good coach who would help me to get there. I started working with ironguides in November 2010 with an objective to prepare me for Ironman UK as a qualifying race in July 2011. I gave it all and didn’t really know where I had finished: I was a bit puzzled by an email from my friend which I read on my phone at the finish line waiting for my wife Alicja saying, now start packing for Kona’. Only later when I asked for my finishing place and I was told I was 3rd, I realised that I had achieved in nine months what I though was a remote dream I might achieve in a few years but not in less than one season. This was not the end of the story: my wife finished 45 minutes later and she was also 3rd in her age group qualifying for Kona, under the same ironguides coach. We couldn’t believe it, we knew that ironguides’ approach really worked for us but it was a bit surreal that such a great improvement could be achieved in such a short period of time!” – Rafal Medak, ironguides Athlete, 2x Kona Qualifier

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!


“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 from the Coaches  


Featured ironguides athlete in Kona 2015


 Coaching Service Offers 

 Free eBook: ironguides’ Triathlon Secrets

 ironguides ffiliate programme 


 Tri Gear

Website Refresh

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

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