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Have you been confused recently with all the swimming advice that is out there? This edition of the e-kick is focused on swimming, often an overlooked part of triathlon training but that can have an impact on both your bike and run splits.

Enjoy the read,
ironguides team

Video: Complete guide (with video) to swimming technique and training 

While the swim portion of the ironman may only represent 10 percent of the race, it does play a significant role in the outcome. The time taken to exit the water is just a fraction of the whole picture of performance— the state in which we exit the water and how much energy is expended during the swim is critical to the overall performance at the end of the day. There are two key elements to the swim: technique and fitness. Different combinations of these elements can lead to very different results: Read article and watch video.

Articles from the Coaches

 Coach Woody: Ironman Training – Time to review and listen to your body

While the race season is indeed approaching rapidly in training terms it is still quite a way in the distance and now is not the time to be training all guns blazing with the end goal in sight! Most of you will be training for a major Ironman race mid summer which is likely to be around 5-6 months away still and right now your focus should still be on building the base of speed and strength before any major endurance work begins.. (more)

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 Coach Vinnie: The Complete Guide 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. For a large number of triathletes with a running background and some experience in the discipline, it can be their favorite leg of a race, but there is also the second group, those originating from swimming and cycling, who are faced with a new challenge in the race, and the run leg can be the Achilles heel within the sport. 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)

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 Coach Shem: Power meter for Dummies

Do you have a power meter but isn’t quite sure on the best way to use it? Are you considering buying a power meter? Are you getting burn out from all the data oriented training your training have became since you started using the power meter? If you answered yes to any of these questions, this article is for you.. (more)

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Our Coaching Services

Event and distance-based training plans to help you achieve your goal: a one-stop shopping experience that will ensure the right preparation for your chosen target race. Follow the plan and you’ll be ready! (more)

If you’re looking for the most personalized training plan and coaching advice, this is the program for you. We offer Basic, Complete and Premium Online Coaching. High performance athletes, this is for you! (more)

At $39USD/month, Our monthly subscription plans offer a more tailored approach focusing on different disciplines and levels. We offer, for example, a Beginner Triathlon subscription plan, or a Swim-focus Triathlon program, and a Run-focus Triathlon program. Great value! (more)

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

The ironguides 20-week Ironman Distance Triathlon Training Manual provides all the information you need to successfully prepare for your next Ironman. It’s effective, efficient, safe and fun. Based on The Method, a sophisticated yet simple way of training high-performing athletes developed in more than two decades, this plan will give you all you need to be ready physically and mentally for your next challenge.. (more)

Testimonial:
“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 Bently, ironguides athlete at Ironman China 2010

Qualify to the World Championships with our Personalized Online Coaching packages 

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. You will receive time-efficient workouts. You’ll be amazed at the quality of training you can do when time comes at a premium. This training plan will be tailored to your agenda and fit into your busy routine. In fact, many of our athletes fit into this category—with time-consuming corporate jobs and young families—because triathletes typically tend to be high achievers and we at ironguides know all about that.. (more)

Testimonial:

“When I signed up for ironguides, my goal was to break 11 hours in a full Ironman and break five hours in a half Ironman while still juggling with my professional & personal life. ironguides helped me achieve both of of them. I owe this to the carefully built training plans from my coach and from the confidence I had in the approach. As a bonus I also learned that triathlon is not only about the numbers but it became my lifestyle & passion! ” – Vagner Bessa

Off-Season Training Plan – Only $39/month

The Off Season Triathlon Training Subscription Plan suits all athletes who are looking for a reduced training volume while maintaining sport-specific skills in each sport. The plan is designed to provide recovery from the racing season with enough training to ensure you maintain hard-won motor skills, and flexibility that ensures you can easily opt out and enjoy other sports and activities in your post-season recovery. The program provides a light, balanced training mix using the structure and principles The Method to keep you feeling light and snappy until it’s time to pick up the training again.
(more)

“I’ve always been self-coached but didn’t want the commitment of a coach while I was interested in following a structure that works. The subscription service is a great idea as I’m still able to train using The Method, while it fits my budget and gives me flexibility to change the focus from single discipline to the balanced programme as I progress into the season”
Keegan Scott

Free eBook: ironguides’ Triathlon Secrets, a superb tri resource

Download ironguides’ free ebook Triathlon Secrets and discover the secrets of Olympic medalists and Ironman champions.

Excerpts from Triathlon Secrets:

… an obsession with data took hold of me and began to displace the spontaneous joy I used to experience in training…

…The Method meant learning to read the body’s signals and knowing to trust one’s own intuitive understanding…

…enables you to develop a broad feel for the workings of your body. Like life, training by The Method is a qualitative experience!

…don’t waste time or energy readjusting to new, haphazard sessions and reconfiguring weekly schedules…

Tri Gear

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

Dear athletes,

January’s edition of the e-kick is all about understanding the importance of the off-season and how to transition into the new year – doing the right mix now can make your break your 2016 season.

Enjoy the read,
ironguides team

Articles from the Coaches

 Coach Woody: Gain Weight for Improved Performance

We seem to have a non stop stream of articles in the triathlon media regarding weight loss and getting down to race weight, how to plan your year to be lean and light for race day. Having worked with athletes of all levels from beginner to ironman winning pro athletes i have to ask the question is lightest and leanest always the best solution for race day?. (more)

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 Coach Vinnie: Off-season – Race is over, now what?

Your last race of the season is behind you and it is time to take that well deserved break. However you know how much work you put in to get to where you are right now, and if you would like to preserve most of your new fitness level, you should stay active in the off-season while you train certain things.. (more)

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 Coach Shem: Recovery 101

This article is for the newer triathlete who has got bitten by the bug and is starting to train every day. As your training volume increases to 8 – 10 hours or more a week, and you are getting familiar with mixing up your perceived effort levels, the issue of recovery becomes important. (more)

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 Coach Woody: Off-Season: Start with the most important step

At ironguides, our whole philosophy is based upon improving one step at a time or, as we like to call it, brick by brick. ironguides Coach Alun ‘Woody’ Woodward offers superb advice on using the off-season to get a headstart on making the season the best it can be.  (more)

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 Coach Woody: Does Speed Kill?

It’s that all important and exciting time of the year again for all of us, the race season is well and truly done now and hopefully you have all had a period of rest and chilling out letting the body recover from the stresses of training and racing. This time of year is exciting as we are looking forward to new goals and setting a training plan up to help achieve them.  (more)

Our Coaching Services

Event and distance-based training plans to help you achieve your goal: a one-stop shopping experience that will ensure the right preparation for your chosen target race. Follow the plan and you’ll be ready! (more)

If you’re looking for the most personalized training plan and coaching advice, this is the program for you. We offer Basic, Complete and Premium Online Coaching. High performance athletes, this is for you! (more)

At $49USD/month, Our monthly subscription plans offer a more tailored approach focusing on different disciplines and levels. We offer, for example, a Beginner Triathlon subscription plan, or a Swim-focus Triathlon program, and a Run-focus Triathlon program. Great value! (more)

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

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. Based on The Method, a sophisticated yet simple way of training high-performing athletes developed in more than two decades, this plan will give you all you need to be ready physically and mentally for your next challenge.. (more)

Testimonial:
“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

Qualify to the World Championships with our Personalized Online Coaching packages 

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. You will receive time-efficient workouts. You’ll be amazed at the quality of training you can do when time comes at a premium. This training plan will be tailored to your agenda and fit into your busy routine. In fact, many of our athletes fit into this category—with time-consuming corporate jobs and young families—because triathletes typically tend to be high achievers and we at ironguides know all about that.. (more)

Testimonial:

“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

Off-Season Training Plan – Only $49/month

The Off Season Triathlon Training Subscription Plan suits all athletes who are looking for a reduced training volume while maintaining sport-specific skills in each sport. The plan is designed to provide recovery from the racing season with enough training to ensure you maintain hard-won motor skills, and flexibility that ensures you can easily opt out and enjoy other sports and activities in your post-season recovery. The program provides a light, balanced training mix using the structure and principles The Method to keep you feeling light and snappy until it’s time to pick up the training again.
(more)

“I’ve always been self-coached but didn’t want the commitment of a coach while I was interested in following a structure that works. The subscription service is a great idea as I’m still able to train using The Method, while it fits my budget and gives me flexibility to change the focus from single discipline to the balanced programme as I progress into the season”
Keegan Scott

Free eBook: ironguides’ Triathlon Secrets, a superb tri resource

Download ironguides’ free ebook Triathlon Secrets and discover the secrets of Olympic medalists and Ironman champions.

Excerpts from Triathlon Secrets:

… an obsession with data took hold of me and began to displace the spontaneous joy I used to experience in training…

…The Method meant learning to read the body’s signals and knowing to trust one’s own intuitive understanding…

…enables you to develop a broad feel for the workings of your body. Like life, training by The Method is a qualitative experience!

…don’t waste time or energy readjusting to new, haphazard sessions and reconfiguring weekly schedules…

Tri Gear

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

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)

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 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)

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 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)

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 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)

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 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)

Testimonial:

“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)

Testimonial:

“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!

(more)

“I’ve always been self-coached but didn’t want the commitment of a coach while I was interested in following a structure that works. The subscription service is a great idea as I’m still able to train using The Method, while it fits my budget and gives me flexibility to change the focus from single discipline to the balanced programme as I progress into the season”

Keegan Scott

Free eBook: ironguides’ Triathlon Secrets, a superb tri resource

Download ironguides’ free ebook Triathlon Secrets and discover the secrets of Olympic medalists and Ironman champions.

Excerpts from Triathlon Secrets:

… an obsession with data took hold of me and began to displace the spontaneous joy I used to experience in training…

…The Method meant learning to read the body’s signals and knowing to trust one’s own intuitive understanding…

…enables you to develop a broad feel for the workings of your body. Like life, training by The Method is a qualitative experience!

…don’t waste time or energy readjusting to new, haphazard sessions and reconfiguring weekly schedules…

Tri Gear

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