September 2013
 The Kona Dream - Part 2
It is almost time for the annual Ironman World Championships in Hawaii, so welcome to the second edition of our Kona Special (click here to read the first edition). At ironguides we are so proud of our athletes who have worked hard to earn their spots on the startline of the most anticipated race on the triathlon calendar.
Recently, ironguides athlete Bevan Colless claimed that coveted Kona spot at Ironman Canada. All his hard work, patience and dedication paid off and he will join his wife Vanessa at the start line in Kona on October 12.
This couple has completely embraced the triathlon lifestyle. Bevan took up triathlon in 2005 and signed up Vanessa, without her knowledge, for her first tri the following year. Even their dog Yuki is on the program, sharing open-water swims, as well as runs both outdoor and on the treadmill.
If Kona is still a dream for you, ironguides Head Coach Vinnie Santana offers great advice on boosting your odds to make it happen in 2014.
Having raced Kona as a professional triathlete and having worked with many athletes who have qualified for the world championships in the past few years, Coach Vinnie shares tips on how to pick a course profile that will provide you a better chance of qualifying and he talks about what to expect at most Ironman qualifiers around the world.
ironguides Coach Alun 'Woody' Woodward shares his insights on high-performance race nutrition specifically geared towards Kona. Nutrition for race day is a very controversial issue—and for good reason, as there is simply no one formula that works for all athletes: we are all different and have a body adapted to eating and drinking a certain way. Trust Coach Woody to turn conventional theory on its head.
Check out our fantastic training camps too: there is one in October in Thailand, followed by another in November in Brazil, respectively led by ironguides coaches Vinnie and Rodrigo Tosta.
Last but not least, as the race season winds down for Northern Hemisphere triathletes, consider ironguides' specific offseason triathlon training program. It is a fantastic way to lower your training volume, while maintaining your sport-specific skills in each discipline.
Your best is our business!
In this issue
Kona special 1: Meet our Kona team - Bevan & 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]
Kona special 2: Paul Duffy's road to Kona
 Qualifying for the Ironman World Championships in Kailua-Kona, Hawaii is the ultimate goal for many and every athlete we have helped to achieve that has a special and inspiring tale. However, Paul Duffy's is among the most inspiring stories we could share; he is no superhuman when it comes to athletic performance.
A combination of planning and luck delivered him that precious Kona slot. Paul is the family man, a working age grouper with modest athletic talent and little background in the sport who--through hard work, discipline and patience--accomplished his dream goal of racing in Hawaii. [more]
Kona Special 3: High Performance Race Nutrition
 Having discussed the training approach for performance athletes aiming to race competitively in Kona, ironguides Coach Alun 'Woody' Woodward now takes a look at possible nutritional strategies that could be used on race day.
Nutrition for race day is a very controversial issue—and for good reason, as there is simply no one formula that works for all athletes: we are all different and have a body adapted to eating and drinking a certain way. [more]
How to qualify - Part 2: Increase your odds to earn 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 competitors themselves.
Having raced it as a professional triathlete and having worked with many athletes who have qualified for Kona in the past few years, ironguides Head Coach Vinnie Santana has found there are some very clear rules—apart from hard work—on what it takes to earn a spot.
This article covers advice on how to pick a course profile that will provide you a better chance of qualifying and tips on what to expect at most Ironman qualifiers around the world. [more]
News: Testimonial and interview with David Bentley
Just ask David Bentley:
"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!!!" [more]
Special offer: Off-Season Triathlon Training Subscription plan
 ironguides' 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 race season with enough training to ensure you maintain hard-won motor skills as well as flexibility that ensures you can easily opt out to enjoy other sports and activities in your post-season recovery.
The program provides a light, balanced training mix using the structure and principles of The Method to keep you feeling light and snappy until it is time to pick up the training again.
Free eBook: ironguides' Triathlon Secrets, a superb tri resource
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]
Training Camp I: Join us in Phuket, Thailand, and get ready to race
Join Coach Vinnie Santana for ironguides The Method Triathlon Training Camp in Phuket, Thailand, on November 2nd and 3rd. The camp is held on the same course as the traditional Laguna Phuket Triathlon and the inaugural Challenge Laguna Phuket.
Strategically scheduled 3-4 weeks from race day, ironguides will give you the opportunity to experience this challenging course, define your race strategy--pacing, nutrition, equipment, technique--and finetune your training for the remaining weeks until race day.
When: November 2 & 3, 2013
Where: Phuket, Thailand
ironguides athletes receive a discount. Spots are limited to 15 athletes.
Training Camp II: Join us in the Training Paradise of Rio Preto, Brazil
Join Coach Rodrigo Tosta for the ironguides The Method Triathlon Training Camp in Rio Preto, Brazil. Immerse yourself in the sport in this secret training paradise surrounded by stunning nature and learn about The Method by doing.
Rio Preto is only a 200km drive from Rio de Janeiro and 76km from Juiz de Fora. The camp will be hosted by Pousada Mato Limpo.
When: October 25, 26 & 27, 2013
Where: Rio Preto, Brazil
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