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Episode 122 Ironman Talk www.ironmantalk.com This weeks news New IM Race, IM Cozumel. We talk about the Olympics. First Ironman Talk Wedding! A Great Tan! This Weeks Discussion Brought to you by www.artoftri.com, get the latest cool gear and use the discount code IMT78. We need your help! This weeks discussion is: What are some discussions we can do in the future. The best one wins a Art of Tri top! If you want to add a comment click here: add comment then open the discussion. Age Grouper of the Week Towel sent through this weeks age grouper, John Bryant. Here’s his email.Last year i set up the ATG- Austria Training Group for the rugby triathlon club that were doing IM Austria, there were 8 athletes but also a few hangers on for various sessions. In short, the plan was one extreme session per month run by myself, to try and build a team spirit, help people through long runs and rides and keep everyone motivated to stay fit through the winter. Sessions such as 20 mile runs, 50/10 bricks, double 100s and half IM simulations were well attended. I even ran camp HTFU in the Alps in May for 4 of the members where i planned out a 40 hour training week at Lake Annecy. My agegrouper of the week, is John Bryant, who attended every single session, came on the Alps camp and did everything humanly possible to train for his first IM. He was in great spirits throughout the training, took every bit of advice i gave him and got round the Austria course in 13.40.43 - Swim: 1.23 Bike 6.30 Run 5.22 He was not happy with his time, and has now entered Challenge Roth. I nominate him for his 12 month commitment to training and trying to do everything right. High 5 Tom Clements sent through a High 5 on looking after your eyes. We may have done this in the past, fingers crossed that we haven’t! Website of the Week This week we have a couple websites that are trying to put on running events that organised running events all around the world on one day. Check them out: www.worldwidehalf.com and www.nike.com This Weeks Websites Brett Sutton interview, www.ironmancozumel.com, supplements with drugs in them, age grouper photo, www.worldwidehalf.com and www.nike.com, www.triathlonsong.com Iron Rusts, Ironmen Don’t, Train Hard, Train Smart: Kia Kaha

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Just a quick note to let you know we are going to be a little late on this weeks show. Kia Kaha

www.ironmantalk.com for this weeks show notes.

Episode 115 Ironman Talk

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Go to the website for this weeks website.

Episode 114 Ironman Talk - Epic Camp Italy Interviews part 2

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Kia Kaha

Episode 113 Ironman Talk - Epic Camp Italy Day 1&2

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Epic Camp Day 1&2 Interviews
 
John interviews a couple of the people on the first couple days of Epic Camp Italy. Check out www.epiccamp.com to read all the great blogs and see the photos.



Forever Fitness
 
Since it was a short show this week I have been a bit cheeky and put up one of the shows of Forever Fitness. It’s the new fitness podcast that I do with a guy called Ish. I’ve  put the show we did on mental toughness. Hope you enjoy. If you do like it go to www.ishandbevan.com to subscribe.

This Weeks Discussion

Brought to you by www.artoftri.com Do we get to pampered at Iron distance races with all the support at aid stations. Should we have to be more self sufficient?
If you want to add a comment click here: athlinks discussion.


Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 112 Ironman Talk

www.ironmantalk.com

This weeks news
 
 IM Brazil, Lanzarote and Austria 70.3 results.
 Plus Switzerland, Boise, Hawaii 70.3s
 Scott Dixson in a Half.
 
John and his Poland Crew

This Weeks Discussion

Brought to you by www.artoftri.com Do we get to pampered at Iron distance races with all the support at aid stations. Should we have to be more self sufficient?
If you want to add a comment click here: athlinks discussion.

Age Grouper of the Week

Zoe Cameron sent through this weeks Age Grouper, here’s her email: Here is an AGOTW for you from Ironman Australia a couple of weeks back. Port Macquarie local Melinda Cockshutt, racing in the female 30-34 agegroup took out 3rd female overall in a time of 9.50. Melinda works, she is a mother of two young children and not only that, her husband Todd was also racing and he finished in 10.55. What you can say, except for WOW? I love the show!! Thanks and keep up the great work

Website of the Week


Toby sent through this weeks website: www.responsiblesporting.org Here’s what he said. Hi guys ... not ironman specific, but a good initiative in the US - and they're starting with triathlons (think the guys who set it up seem to be triathletes mainly so they're starting there).
Press release (see bottom of this email) was reported on Xtri two weeks ago. The Council for Responsible Sport is setting up a set of standards for races to be stamped as environmentally responsible. Great news, as to my knowledge most races DON'T do this kind of thing yet, certainly not formally. Would be good to see a few of the IM distance races looking at this kind of thing.
 
 
This Weeks Websites

www.responsiblesporting.org

Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 111 Ironman Talk - Dave Scott

www.ironmantalk.com

Dave Scott Interview
We got to talk to 6 time Ironman world Champ Dave Scott. Check out the interview. Plus go to his website, www.davescottinc.com, to keep up to date with all the things he’s doing.  

Camp Kia Kaha
Click here to get all the info you need about the best camp next year!Let the good times roll!
 
This Weeks Discussion

Do we get to pampered at Iron distance races with all the support at aid stations. Should we have to be more self sufficient?
If you want to add a comment click here: athlinks discussion.

Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 110 Ironman Talk

www.ironmantalk.com

This weeks news
 
 Upcoming races: Lanzarote, Brazil.
 Recent results: St Croix, Floria
 
Camp Kia Kaha
Click here to get all the info you need about the best camp next year!Let the good times roll!
 
This Weeks Discussion

Do we get to pampered at Iron distance races with all the support at aid stations. Should we have to be more self sufficient?
If you want to add a comment click here: athlinks discussion.

Website of the Week

Tritopics.com is a new news website that is full of heaps of great content. It’s really worth bookmarking.


Product Review Center


What would you do with an extra 4 minutes on race morning? Or dry dollar bills when you stop for food on your ride? Or the peace of mind that your earphone wires will not get caught on your aero-bars? It’s hard to imagine, but you should. Introducing the incredibly practical and sleek T-Zero Jacket. With bicep arm zippers guaranteed to give you the fastest body marking split of the day…a completely waterproof pouch guaranteed to keep dry dollar bills dry…and an interior loophole guaranteed to keep your earphone wires on the inside, not making figure eights with your aero bars. The new generation of transition gear is here…come and get it. Go to http www.true-motion.com
 
Age Grouper of the Week

Freddy sent through this weeks age grouper, Shawn Burke. Check out his email: I believe Shawn should be your age grouper of the week, not just because of his unbelievable race in Arizona, especially in those conditions, but Shawn is just a great ambassador for Triathlon.   He has always been more concerned about everyone else than himself and wants to see his friends and clients succeed at any level. Did I mention that he is also a certified Triathlon and Cycling Coach.  That's just a part time Job.  He has his "Real" job, a wife, and 3 kids.  

Shawn is always the first to try out new technology and pass his findings to the group.  He trains harder than anyone I know and takes his training very seriously.  Everything is by the numbers.  Shawn is very analytical (anal) about his training methods and it obviously pays off.  Just check out his Athlinks page and you can see his results.

For my first Ironman Shawn flew out to the race just to support me.  He wasn't even racing, he just flew out to watch and cheer me on.   That's just how he is.  It's rare to find a friend who will do that.

High 5
 
We’ve got a few good High 5’s coming up over the next few shows. This weeks one will start the ball rolling. HIGH 5 :  How to survive the snip gracefully
 
 
This Weeks Websites
 
Lanzarote, Brazil, St Croix, Floria, IMSA money, www.ironman.com, www.tritopics.com, www.true-motion.com, Colostrum article, Andy Potts in NY Times,  Getting Things Done (Bevan’s book review) article.




Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 109 Ironman Talk - Scott Molina's Top 10 Ironmen www.ironmantalk.com This week we have Scott Molina's Top ten male and female Ironman triathletes of all time.

Episode 108 Ironman Talk - Vicki Jones Go to www.ironmantalk.com for this weeks show notes. Kia kaha

Go to www.ironmantalk.com for this weeks show notes.

Episode 106 Ironman Talk

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This Weeks News
 
 IM China results.
 IM Arizona was a hard day at the office.
 No races for a month.
 Demo Days at Kona.
 
This Weeks Discussion

Rank the top ten male Ironman triathletes of all time. Let the good times roll!
If you want to add a comment click here: add comment then open the discussion.

Age Grouper of the Week
 
John D, of Epic Camp fame, sent through this weeks age grouper. Here’s what he said: I have two friends that are husband and wife that did the race with me. I was inspired by the wife's performance. Kathryn Clayton had absolutely no athletic background unless you count cheer leading in high school and college. Her life is very busy like most triathletes. She is the mother of two young children and runs the family business. She did her first triathlon about 3 1/2 years ago so that she could be part of the world that her husband Kevin Clayton was/is so passionate about. She started with Olympic and Sprint races and worked up to a 1/2 IM last year. Her goal for her first IM was 13 hours. She did 12:57 in very difficult condition last Sunday. I witnessed a lot of very fit people and experience triathletes finish after 13 hours.
 
High 5
 
Part 2 of Anthony Ham entertaining High 5: How to survive your coach! I’m not sure John will be loving it!
 
Website of the Week

Roman Mica from www.everymantri.com sent though this weeks website, here’s what he wrote: Boulder, Colorado April 3, 2008 --- What does a  23-year-old Colorado college student, a 47-year-old financial planner, a 37-year-old mother of three, and a 9-year-old elementary school student have in common?

They all recently swam, biked, and ran their birthday along with dozens of
other athletes from  around the world.

Imagine celebrating your health, and your fitness on your birthday by swimming, running, and biking your age. That's exactly what  athletes are doing as part of the new raceAthlete B-Fit B-Day Challenge. The athletes take their age and:

1) Swim the number of miles in the first number
2) Run the number of miles in the second number
3) Bike the number of miles in the combined number

So a 45-year-old athlete would:

1) Swim 4 miles
2) Run 5 miles
3) Bike 45 miles

Club website
Club website: Auckland City Tri club sent through by Hot Stuff!
 
This Weeks Website

IM China, Demo days at Kona, Challenge races in Spain, Olympic teams, High 5 Oz, Kris Gemmell talks about John.

Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 105 Ironman Talk

www.ironmantalk.com

This Weeks News
 
 IM South Arica and Arizona results.
 IM China is coming up.
 Course change in IMUK.
 
Camp Kia Kaha
Click here to get all the info you need about the best camp next year! Let the good times roll!
 
No Drafting at IMOZ
 
This Weeks Discussion

Should it be compulsory to be a member of a tri club/association to do a triathlon.
If you want to add a comment click here: add comment then open the discussion.

Age Grouper of the Week
 
Daniel Moore sent through this weeks age grouper, here’s his email: A suggestion for age grouper of the week, my be appropriate.  My coach John Hill became the Australian Champ at Port Mc this weekend in the 50-54 age cat (despite not recovering from the flu).  He has done soooo many races this year since coming 7th in the 45-49 cat at Kona in 9.51 in 2007.

Soon after Kona, he won the 50-54 Cat. at the Western Australia IM in 9.25, (30 mins quicker than 2nd place!!!) and has since became Australian champ in all distances this season.  sprint/olympic/long course/half and ironman.

Anyway, i think he is slightly mad, after doing the IM this weekend, he's off to Canberra to do an Ultra Marathon this weekend!!!
 
High 5
 
 Anthony Ham sent through this weeks entertaining High 5: How to survive your coach!

Website of the Week

Rob sent through this weeks website: www.athleticscoaching.ca. It has some audio files of interviews with Noakes, Daniels etc - not all of them relevant to IM but some good stuff on there.
 
Coach’s Corner
 
John Vickers sent through a question about doing an IM on 10 hours training a week. John gives his thoughts if this is the best path to take. He shares some good insight here.
This Weeks Website

This weeks results, www.athleticscoaching.ca, HR variability, Daniels forum,

Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 104 Ironman Talk

www.ironmantalk.com

This Weeks News
 
 IM Australia and Auckland half results.
 IM South Africa and Arizona this weekend.
 
Camp Kia Kaha
Click here to get all the info you need about the best camp next year! Let the good times roll!
     
Johns’ race photos!
 
         
 
This Weeks Discussion

Would you ever date a woman that was faster or more well known than you in your sport? Say for example Chrissie Wellington or another top pro?

Further more, (maybe a forum question, definitely a hot topic)-- Is it emasculating to date or marry a woman that can beat you at a discipline?  Or an an entire triathlon? How about being married to a woman that is faster than you and brings home the bacon?
If you want to add a comment click here: add comment then open the discussion.

Age Grouper of the Week
 
James Flynn sent through this weeks age grouper, here his email:
This isn't Age Grouper of the Week, but it would be great if you could mention somebody special. Our group HEAT (Hartford Extended Area Triathletes) has a Sunday swim program at Cornerstone, a terrific swimming facility in West Hartford, CT.
We began in November, and will continue til June.  We rent four lanes at the pool, and range from beginners to Hawaii Ironman finishers. We've had a volunteer coach, Rich Flores who has been fantastic.  He has especially worked with the people who have room for improvement while the fast people beat the heck out of each other in lane four. Rich has a great record of coaching young people who have gone on to succesful swimming careers in high school and college.  This is his first time with mostly older athletes.  He has a wonderful combination of motivation and teaching the technical side of stroke improvement.
 
Website of the Week


 Chris Tasker sent through this weeks website, it’s www.neovite.com. It’s a company that sells  Colostrum which is a dairy food high in nutrients  and protective agents that have natural immune and repair factors. The reason we like this website is because they have lots of information on why it’s so good.
 
Coach’s Corner
 
John went to a coaching conference about triathlon last weekend. He gives some insight into what he learnt, it’s a great discussion.

This Weeks Website

Ironman Oz, Auckland half, Kenting 226, Ironman South Africa, Ironman Arizona, Macca in Hall of Fame, www.neovite.com.

Episode 103 Ironman Talk

www.ironmantalk.com

 
This Weeks News
 
 California 70.3 results.
 IM Australia’s this weekend.
 Non WTC races selling out.
 
Camp Kia Kaha
Click here to get all the info you need about the best camp next year! Let the good times roll!
    
This Weeks Discussion

We had our question about ‘Charlie’ and how his/her partner could encourage him/her to put his/her feet up and rest?
If you want to add a comment click here: add comment then open the discussion.

Age Grouper of the Week
 
Thomas Peoples sent through this weeks age grouper, here his email:

He's somebody who's been mentioned on the show previously, but unfortunately, heblanked you at Wanaka! Yes, that's right it's T-Rex of Tri, otherwise known as the 28 year old Andrew Kerr.
He performed at Challenge Wanaka with an 11:52, but then he backed it up big time with a 10:46 at IMNZ! A PB of 1 hour 10 minutes, talk about smashing it! On top of all that, he's also marshalling the IMNZ Champs this coming weekend. Before IMNZ 2007 he, unlike many people prepared for his first Ironman by entering an Iron distance race in the UK. Well done, Andy.

High 5
 
1. Not one single Hawaii spot in any category rolled down.
2. From 932 starters, 899 finished, which is the highest percentage of finishers since this race started in 2004.
3. 12 age-group course records fell on the day. It was definitely a fast year.
4. The women’s course record fell by ten minutes.
5. The youngest competitor Sarah Gibson finished in 15:01:17.
6. The 70-74 year division attracted five competitors!
7. For 364 triathletes, it was to be their first Ironman.

Product Review Center

Productivity trainer and consultant David Allen offers a crash course in basic time management and personal organization. Allen's message is concise: Organize yourself to free your mind for greater pursuits. And this simple production makes that daunting task seem possible. It's a quick glimpse at setting goals, clearing clutter, and staying focused.

To get this book click on our store page and get it on Amazon. It’s really a good book that will change the way you use your mind. Here’s our store page: Store Page

 
Website of the Week
 
Thomas put thought this weeks website, here’s his email: Website of the week, following on from T-Rex's idea is the http://www.140dot6.com/ website. It's all about self-supported iron distance racing. Getting you and a bunch of mates together to race the distance, have a great day in the process and just get really involved with all the logistics of planning your own Ironman. Where's your bike going to be secured for the marathon? Lake or pool swim? Here’s a discussion on TriTalk: http://www.tritalk.co.uk/forums/viewtopic.php?t=41004&postdays=0&postorder=asc&start=0
 
This Weeks Website
 
 Ironman OZ, Non wtc race sells out, WTC ebay auction, www.140dot6.com, Store Page, www.sponser-europe.com, John Lockwoods fund raiser, our wiki page!

Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

www.ironmantalk.com

This week we have multi sport legend and new Ironman athlete Richard Usser.

Kia Kaha

Episode 101 Ironman Talk

www.ironmantalk.com

Go to the website for this weeks notes.

Kia Kaha

Bevan

Episode 100 Ironman Talk

www.ironmantalk.com

This weeks news
 The first 100 shows!!!
 Ironman NZ results.
 
Camp Kia Kaha
Click here to get all the info you need about the best camp next year! Let the good times roll!
 
This Weeks Discussion

We've reached the 100th episode and we're amazed how big the community has gotten. But because we want to make it a bigger! So what do you think we can do to grow the community?
If you want to add a comment click here: add comment then open the discussion.

Age Grouper of the Week

Peter Tinholt sent through this weeks amazing story about Tony Jackson: We were at the finish line till the end.  Here we heard about Tony Jackson.  Tony is one of two people to have competed in all 24 Ironman NZ races.  This year was extra special though.  We heard that Tony was diagnosed with Brain Cancer in December and was operated on.  He was given 13 weeks!  To this apparently he responded that is not enough time.  On Thursday he had chemo and on Saturday he completed his 24th Ironman NZ, with his wife by his side who also did the event.  Tony competed the Ironman in 16.10 in the 60-65 Age Group.
Last night at the prize giving Tony was presented with an award in the memory of an Ironman athlete who died 10 years ago while preparing for Ironman as the person who most embodied the spirit of Ironman.  Tony received a standing ovation.
This guy was so inspiring and courageous that in my mind no one deserves to be age grouper of the week more than Tony.
I'll be back next year!  I hope Tony will also be there to make it 25 straight.

High 5
 
Hywel Davies, you try say it, sent through this weeks High 5: Ironman Training Mojo. He gives some great insight into ways to keep motivated in our tough sport.

Website of the Week

Ex-British rower James Cracknell completed a challenge to row the English Channel (the bit of sea just over 20 miles wide between England and France), cycle from the French coast to Spain and down to Gibraltor and then swim the 12 or so miles across to Africa. Check out his website and feel free to donate. Here’s the website: www.sportrelief.com/cracknell


Coach’s Corner

We both go over our training programs for the next period leading into Roth. Hopefully it will give you some insight into what we do.
 
This Weeks Websites

Ironman NZ movie on youtube, Frederik Van Lierde’s website, www.sportrelief.com/cracknell,  US pro card, Aus pro card. Ironman Talk ring tone.

www.ironmantalk.com We have the 2008 Coast to Coast winner Em on the show again. She covers her amazing race plus gives some more great tips on nutrition. Kia kaha

Episode 98 Ironman Talk

www.ironmantalk.com
 
 Coming up: New Zealand, Result: Malaysia.
 New races: IM Distance race in France.
 IM 70.3 champs get sponsor.  
Camp Kia Kaha
Click here to get all the info you need about the best camp next year! Let the good times roll!
 This Weeks Photo

This Weeks Discussion

This weeks question is: have you done an endurance events such as coast to coast which is harder than Ironman?
If you want to add a comment click here: add comment then open the discussion.

Age Grouper of the Week

Andrew Yates – for doing: IM South Africa 11:44 (after NZ got blow off) IMNZ 2007 10:36. Wanaka 10:14. Lets see how he does in Taupo this weekend.

High 5
 
Hywel Davies, you try say it, sent through this weeks High 5: Ironman Training Mojo. He gives some great insight into ways to keep motivated in our tough sport.

Website of the Wee
www.chrismccormack.com has been updated, check it out!

This Weeks Websites

Ironman Malaysia results, Ironman NZ, Ironman 70.3 sponsor, Ironman turned 30, New Iron Race in France, Rocky on youtube, www.chrismccormack.com.

Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 97 Ironman Talk

www.ironmantalk.com

This weeks news
 
Coming up: Malaysia.
New races: Forestman and Plymouth Rock.
Inside Communications bought by
Competitior Group
Camp Kia Kaha
Click here to get all the info you need about the best camp next year! Let the good times roll!
This Weeks Photos


 
 This Weeks Discussion

This weeks question is: have you done an endurance events such as coast to coast which is harder than Ironman?
If you want to add a comment click here: add comment then open the discussion.

Age Grouper of the Week

Denise ‘The Red Hammer’ Wood send through this weeks age grouper. Here’s her email: I know Jim "Jolly" Rogers already sent you some info about Louisville and the fact that we got to spend time with Chris and Daniel McDonald - that was so cool, what great guys! He nominated me for Age Grouper of the Week after CDA and I think it is only right that I return the favor - besides he earned it! A 12:36 in his first Ironman! WooHoo! Did he mention that this was also his first marathon ever!! Jolly had a great day battling a tough course and some brutal heat, and anyone tough enough - or is it crazy enough - to take on their first marathon in an Ironman is my hero!!

High 5
 
Richard Marlow sent through this weeks High 5, Off Season Mojo. He’s got some great tips in there. Thanks Richard, love your work.

Website of the Week

www.tritheworld.com Brain and Heather are doing 16 70.3 races around the world in 8 months to raise Awareness for Testicular Cancer and Acquired Brain Injury.  An amazing effort, and they are paying for most of it themselves My site TRImapper.com has just signed a deal to sponsor 4 or 5 of their races.  They are just ordinary human beings, not pros doing something for a cause. 

Coach’s Corners

If you are doing two races in 6 weeks here’s the best way to approach it:
You need to be very fit to handle two good races
Have the first race as your key race
Shorter taper
Straight back into it the day after the race
Recovery protocol after the first race is crucial (eg, skins, stretching, nutrition, sleep….)
Avoid running for 4-5 days and be careful for the first 2 weeks post race, good chance to aim for a lift in swimming
Providing all is going well resume fairly normal training after 10-14days, careful with running
No runs over 2.5hrs, aim for better quality
important to get some quality riding in before 2nd event
Possibly shorter taper also for 2nd event

This Weeks Websites
 
Ironman Malaysia, Forestman Triathlon, Plymouth Triathlon, Inside Communications story, Bens Drug story about Keat, www.tritheworld.com.

Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Sorry no show notes this week.

The last camp report, we'll have a wrap up on next weeks show. Kia Kaha Bev

Nearly there.

Enjoy even more.

Enjoy

Today we have Toby, Tara and Paul

Today we have Mark, Clive and Rob.

Epic camp has began so we thought you would like to hear all the goss. Today we have Scott and Gordo.

Sorry no show notes this week.

Episode 94 Ironman Talk

www.ironmantalk.com

This weeks news
 
 IM Korea may be gone.
 Macca to do Frankfurt and Roth.
 
Camp Kia Kaha
Click here to get all the info you need about the best camp next year!Let the good times roll!
 
This Weeks Discussion

We want to know your predictions for what will happen in the world of Ironman in 2008. They can be race results, who will get done for drugs, fashion etc...
If you want to add a comment click here: add comment then open the discussion.

Age Grouper of the Week

Phil Brown sent through this weeks age grouper, here’s what he said: I'd like to nominate my friend, Emma Tilston, from Wales, who also completed The Big Woody.  Her time of 15:02 (1:35/9:04/4:23) again, is not going to break any records, but it was also her first season of triathlon
(you've got to love the coaching school of Bevan James Eyles!) and a year ago, she couldn't swim front crawl at all.  Not even a little bit.  To me, she exemplifies what ironman is all about - with being smart, dedicated and sensible about the training, ordinary people can do extraordinary things.  I think she got more applause than anyone else that crossed the finish line and somehow won 2nd female vet!

High 5
 
Kat sent through a fun High 5 for this weeks show: How to not look like a dick when out training or racing!

Website of the Week

www.sportzhub.com is a great site to check out all the lastest news on endurance sports in New Zealand. Check out their dating website as well! www.sportzdating.co.nz

Coach’s Corners

Keeping Swim sessions interesting: Swim with a swim squad where possible. Be brave if you are not super confident. If there are no swim squads see if you can get some group sessions going nominating someone to write the programme
Always have a written programme before you go to the pool
use the clock to motivate you
take times for all intervals, get to know your different paces
use clock to count lengths for long sets, keeps you on track
Do sets on times rather than rest intervals
For example 12 x 200 (4 on 3:30, 4 on 3:15, 4 on 3:05) as opposed to 12x200 on 15RI
Use watch for long swims to help with counting and motivation.
Break long swims up to help with counting (eg 2km straight repeating 400 steady / 100 mod hard rather than 2km steady)
Document your times
Do regular time trials to asses progress
Get yourself filmed (more than once)
Each session try to focus on one aspect of your stroke

This Weeks Websites
 
www.challengewanaka.com, www.ironman703.co.za, www.epiccamp.com, www.sportzhub.com  

Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 93 Ironman Talk

www.ironmantalk.com

This weeks news
 
 IM Korea may be gone.
 Macca to do Frankfurt and Roth.
 Results: Half Ironman Tauranga.

Camp Kia Kaha
Click here to get all the info you need about the best camp next year!Let the good times roll!
 
Wedding day IMT Jersey
 

 
This Weeks Discussion

Are you happy about your tax payer money going towards funding pro athletes? Why or why not? 

If you want to add a comment click here: add comment then open the discussion.


Age Grouper of the Week

Jim Boldra sent through this weeks age grouper, here’s his email:
I would like to nominate an age grouper of the week from IM Wisconsin.  The athlete is Wendy Heldt from Appleton , Wisconsin .  Wendy did her first IM at IM Wisconsin last week. She won the Female 50-54 age group in a time of 11:55:53 .  She swam 1:15:23 , biked 6:03:04 , and ran 4:27:31. This effort qualified her for Hawaii in her first attempt, and just missed setting the Female 50-54 course record by only 2 seconds.  Wendy is a very dedicated athlete that I have been coaching for the past two years.  She is looking forward to her first attempt at Kona in 2008. Keep up the good work. Jim Boldra

High 5
 
Hywel Davies sent through a High 5 for Running in the dark. There’s some great info in this one, thanks for that Hywel.

Website of the Week
 
Richard Boscher sent through this weeks website. Here’s what he said: I just found this site with HILARIOUS triathlon apparel and tons of pretty cool accessories, and you were the first person I thought of when I saw it! I know you'll get a laugh or three - there's some super funny stuff on there, so check it out! www.gymskinz.com

Coach’s Corners

Catching waves when racing/training -- the key is to catch the wave just as it’s starting to spill
Look under your breathing arm when you are coming into the wave zone to look for waves
As the wave is almost on you (ie starting to lift) pick up pace to hard
Keep swimming hard and take a big breath until you start to fall down the front of the wave
Once you are on the wave keep your body as tall and stiff as possible.
If you need to take a breath do a stroke with one arm (breathing to the side, not the front)
Keep your face down in the water (keeps hips up)
As you start to slow bring your kick back in followed by 1 arm swimming, try to stay on the wave as long as possible


Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Sorry no show notes this week.

Episode 91 Ironman - Macca in Roth

www.ironmantalk.com

This weeks show notes are on the website

Kia Kaha

Bevan

Episode 90 Ironman Talk

www.ironmantalk.com

This weeks news
 
 Results: Rotorua half.
 We’re on xtri
 Romeo and Juliet update!

Camp Kia Kaha
Click here to get all the info you need about the best camp next year!Let the good times roll!
 
This Weeks Discussion

Brought to you by: Art of Tri.
What are the best performances, Ironman that is, this year. Plus which two interviews from this year do you want us to replay of the Christmas/New Year period.

If you want to add a comment click here: add comment then open the discussion.

High 5

Christmas ideas under $100
I-Pod shuffle so you can listen to us
Triathlete Mag subscription – best mag in the world
Swim cords (with paddles) http://www.nzmfg.com/Pages/StrechDry1.html
Blue Seventy swim socks
Sun stick (that doesn’t melt), more for kiwi’s and Aussies

Age Grouper of the Week

James Tran send through this weeks age grouper, here’s his email:
I have a nominee for age grouper of the week. Neal Oseland is a married 38 year old, father of 2 young girls. Earlier this season, he trained for IM Coeur d'Alene in hopes of qualifying for Kona and raced a 10:31 to miss a slot by 13+ minutes. He was very dissapointed but kept plugging away. He entered a half in September claiming to be burnt out and wanting the season to be over with. At this half, he won a raffle entry into the Silverman Full Distance. That fired him up but the problem is that it was only 6 weeks away. He had already told his family that he was just about ready for his offseason. Well, after some discussions with his wife and kids, they jumped on board and pushed him to do it. He used his IMCDA base and trained hard for 4 weeks then tapered for 2. He told me the day before the race..."I'm going to take it easy during the swim and the bike and shoot for a top 10 run time" Well, he didn't get that top 10 run time but he did get a top 10 OVERALL time!! He says he went super easy on the swim (96 overall split) and pretty easy on the bike (5th overall split) and finished with the 14th run split. There was 10,000 feet of climbing on the bike which he said was not too bad as he lives in Colorado so he's used to those long climbs. The run is what was so hard for him. He said it's the hardest marathon he's ever done even outside of triathlon which is saying something. It was either straight up or down. He looked forward to the ups because the downs were hurting so bad on his quads. He got himself into 1st in his age group after the bike and never let it go. To show how strong he was, he had to sprint the last 200m of the finish as someone was chasing him down at the finish. He beat him though. To use his words "That course was just wrong". in reference to the extreme difficulty of the climbs and the strong winds.
 
Website of the Week
 
Here’s an old Armstrong interview, very interesting. youtube
 
Coach’s Corner


Vs



This Weeks Websites
 
 Armstrong: youtube, www.trijuice.com, xtri home town, Rotorua Half results.
 
Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 89 Ironman Talk

www.ironmantalk.com

This weeks news
 
 Results: Taupo half.
 Coming up: Rotorua half.  
 Slowtwitch picked up on our AG’er of
the week and there is an interview with
Bree Wee
 
     
This Weeks Discussion

Ed sent through this weeks discussion: Would you rather take a 70.3 slot that you had earned or a lottery slot for Kona that you have won?
Great question Ed.

If you want to add a comment click here: add comment then open the discussion.

Age Grouper of the Week
 
This week we have 4 age groupers, it’s the Mcdonald family!  Last weekend they all raced in IMWA. Having 4 family members in one race is amazing by itself but what’s really amazing it that all of them got in under 10 hours! Here are each persons splits:

MCDONALD, Chris 00:52:11 / 04:26:47 / 03:02:03    08:21:13

MCDONALD, David  00:54:13 / 04:44:55 / 03:30:42    09:10:02

MCDONALD, Daniel  00:51:59 / 05:04:45 / 03:45:58    09:42:54

MCDONALD, Marilyn  01:03:48 / 04:59:44 / 03:55:57    09:59:41

 
High 5

Nik Cook sent us through this weeks high 5, here’s his email:
Just thought I'd drop you a quick line.. Really enjoy the show, only just got into it after being away from multisport for a bit. Quick bit of info about riding/training on a fixed.. attached is an article I wrote on the subject for Ultra Fit UK. Main advantages are
 
1: Increased cadence
2: Smoother peddling stroke
3: Greater strength (you've no gears to shift down on hills so its up to you)
4: Time efficient, no freewheeling and even having to work on downhills
5: Bombproof, maintenance free bike for those of us who live in less clement climes... saves your best bike a winters work.
6: You feel totally in touch with your bike.. a bit zen.. no I won't start chanting.
7: A definite cool factor
 
Website of the Week
 
Shane Bellanger sent through this weeks website, here’s his email:
I was checking out a tri web store, http://triathlonlab.com/ , and found this awesome water bottle/gel flask.
http://www.hydrapak.com/catalog/product2095.htm   I bought one and will definitely buy another.  In the interest of Ironman antics (IM FL 2004), I am currently registered for the Disney Race and a Half, where I am running a 5K on Friday, 13.1 on Saturday and 26.2 on Sunday around Disney World.  The Gel-Bot is going to save me much hassle as I crank through the 42.2 miles.
Shane Bellanger
 
This Weeks Websites

http://www.hydrapak.com/catalog/product2095.htm, www.taupohalf.co.nz.  
 
Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Go to www.ironmantalk.com for this weeks show notes.

Kia Kaha

Episode 87 Ironman Talk www.ironmantalk.com This weeks news Coming up: IMWA. Kiwi triathlete carries Olympic torch. Interview with Gina  We got this from Gina’s website. She’s obviously doing some big things! Gina came from a swimming background, competing competitively to NZ national level until she was 17. After a 7 year break from all sports Gina took up triathlon as a way to get fit at the beginning of 2005. She took to the sport immediately and after her first few wins decided to take the sport more seriously, and began a structured training programme. Gina also left her job as a high school maths teacher to continue working part time as a violinist for the Christchurch Symphony, leaving more time and energy for training. Since then Gina has enjoyed numerous wins at home in NZ and in March 2007 competed in her first ironman (Ironman NZ) and finished in 5th place. Gina has decided that the ironman distance races are where she will focus her energy. 2007 will be Gina’s first pro year and she is looking forward to gaining experience at international level.Here’s the questions www.ginaferguson.com www.fifthelement.co.nz This Weeks Discussion Should you be able to take your kid/family down the finishing chute at an Ironman race? Plus come up with a name for our Training Camp If you want to add a comment click here: add comment then open the discussion. Website of the Week Matt Johnson sent through this great youtube clip of the Drafting at IM Florida: Click here. What’s happening to our sport? Age Grouper of the Week Bree Wee was the first age grouper to finish in Kona. She had an amazing race doing 56:35 in the swim, 5:21:41 in the bike and then run 3:24:15 for a finish time of 9:47:42. While that was an amazing time she managed to get 13th over all! The other reason we choose her as our age grouper was because she has a profile on Athlinks, she must listen to the show. Questions and Answers Jules sent through this question: I have a question regarding tyre pressures.  I have a set of tubular race wheels and the max psi shown on the tubulars that I am currently using is 140 psi.  Does this mean that I should inflate to 140 psi? Is it advisable to do so?  Recently I have been inflating below this level (say 120 psi) and had no problems but in I have had two punctures (one in a race) when I inflated to 140 psi.  Do I stand more of a chance getting a puncture when inflating he tubulars to their maximum psi?  Finally, all of my races are in humid/hot conditions (e.g. Phuket coming up) which I presume results in the tyre pressure increasing whilst the bike is in transition so I should allow for this? This Weeks Websites IMWA, Kiwi torch guy, Communities complaining about tri’s, You tube clip, www.ginaferguson.com, Bree Wee on athlinks. Iron Rusts, Ironmen Don’t, Train Hard, Train Smart: Kia Kaha

Episode 86 Ironman Talk

www.ironmantalk.com

This weeks news
 
 Results: Decaman.
 Ironman Arizona moving to November.
 Macca to auction his bike for scholarship.   
  
This weeks discussion

Should there be some open pro slots for Kona so we get the best of the best at the race (ie some top short course athletes) and if so how should they be allocated.
If you want to add a comment click here: add comment then open the discussion.
 
Website of the week

Ed Hawkins sent through this weeks website: http://www.rosiearoundtheworld.co.uk/
This amazing woman is running around the world. Check out her website, she’s unbelievable! Thanks Ed

Age grouper of the week
 
1st Athlinks registered athlete at Kona
http://www.athlinks.com/racer/27752488/Ed-McDevitt.aspx
Ed McDevit

High 5
 
Presented by High 5 sports nutrition http://www.fifthelement.co.nz/

5 nutrition tips to introduce high 5 to the show
gels in bottle + mark bottle
drink water only for w while if stomach gets upset
Coke on the run
Cut bars up (unwrap)
be self sufficient / don’t rely on special needs
 
Coach’s Corner

Chance sent through this question to John. How are some ways to gauge whether you are at the appropriate non-draft distance? 7 or 10 meters etc.?
How can I know I am not being a "cheater?"

Know the rules
Set your bike on indoor trainer and put another bike 7m in front so you can “see� the difference.
In NZ some race officials use the white lines in the middle of the road as reference points. Front of one white line to front of next is 7m.
When racing if you hear a draft marshal coming drop back a little and when they pull up next to you ask if the distance is Ok. They then know you are making an effort.
The reality is at big races there will be a lot of drafting and it comes down to a personal choice.
 
This weeks websites

http://www.rosiearoundtheworld.co.uk/, http://www.fifthelement.co.nz/, http://www.athlinks.com/racer/27752488/Ed-McDevitt.aspx, Decaman results, Triathlon Juice, Macca’s bike, Lottery is open.
 
Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Go www.ironmantalk.com for this weeks show notes. Kia Kaha

Episode 84 Ironman Talk


www.ironmantalk.com


This weeks news
 
 Results: Ironman Florida.
 Silverman changes.
 Badman has operation.
   
This weeks discussion

Why do you do this crazy sport called Ironman? We’re going deep and we want honesty. Maybe your mum didn’t cuddle you enough ;-)
If you want to add a comment click here: add comment then open the discussion.
 
Website of the week

Great youtube clip from Peter Coulson: Click here.

Age grouper of the week
 
His name is Tommy Nielsen and he is an outstanding age grouper. I'll mention his results in a minute but first you need some background information on him:
He's 34 years old and lives with his girlfriend. They have 3 children.
He balances everyday life with the kids, coaches several athletes and put on Denmark's second largest triathlon www.Silkeborgtriathlon.dk He holds a full time job but still finds time to train for Ironman. This is his passion and despite a low training volume he competes at a high level. Leading up to Kona he averaged a about 15 hours a week for 6 consecutive weeks. However, on average over a whole year he normally trains about 10 hours a week. (I don't know how much he trained this year, though) Seen in that light I think his results are incredible.
This year he raced in Roth and had a PB in 8.33 and 12th overall. 7 weeks later he did Ironman UK where he was first age grouper and 8th overall in 8.56. He was over 30 minutes faster than the second fastest in his age group. He qualified for Hawaii where he again went on to win his age group only 7 weeks after Ironman UK. His time in Kona was 9.05.
He always wanted to win in Kona. That was what kept him returning to Kona 8 times. He kept believing he could win in Kona if only he kept training consistently and return to Kona. His weakest discipline has always been the run and after the bike in Kona he was only 6th in his age group. However, with his best ever run in Kona, a 3.05 marathon, he went on to win 6 minutes ahead of number 2. A truly remarkable performance, especially because he had an entrapped nerve in his behind which prevented his performance on the bike. It just shows that anything is possible if you keep believing. A big inspiration and that's why I think Tommy Nielsen should be age grouper of the week.
His web page is www.tommynielsen.com

High 5
 
Correct bogeying technique
Turn your head so as not to get yourself
One finger presses down on non bogeying nostril (double barrel technique is not a good look)
If in a bunch be mindful of others around you (do you bogeying at the back)
If in a race situation don’t look behind you. If you hit someone with a greenie they are too close
Tidy yourself up before hitting T2 or the finish
 
Coach’s Corner

Post race (hard workout) recovery tips
Warm down after racing (some easy running for up to 10mins then easy cycling 10-30mins)
Hydrate and eat well as soon as possible
Once warmed down and fuelled up stand in lake/river/sea or cold bath
Put skins or compression tights on if you have any (I sell skins if you want any)
Stretch
Legs up the wall for 10-15mins
Continue to eat and hydrate well. Avoid alcohol until well after the race (ideally all day)

This weeks websites

IM Florida, silverman, Macca racing at silverman, Badman has operation, Stadler does Marathon, you tube, www.tommynielsen.com, www.alvinconnor.com
 
Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Sorry no show notes this week, go to www.ironmantalk.com to see them. Kia Kaha Bevan

Episode 82 Ironman Talk

www.ironmantalk.com

This weeks news
 
 Kona results. Plus other results.  
 Greg Bennett nabs around $400K!
distance.
   
This weeks discussion

There’s been a bit of talk about Chrissie Wellington’s conduct during Kona, was her behavior bad of good for the sport of Ironman?
If you want to add a comment click here: add comment then open the discussion.
    
Photos from the show
 
Website of the week/Product review centre

Alvin Connor Natural Balance, handmade body care products were designed using naturally occurring crystalline deposits.
The range has been created to keep you fresh from tip to toe.

I have been using these products for about 11 years now and I swear by them. I was a customer before I got into manufacturing them. As you know I do Triathlon and Ironman and I never have a problem with BO even after my longest rides and runs!!!! What's more none of my cloths have deodorant marks on them. I spend alot of money on Race and Tri specific clothing and I want them to last as long as possible.

The range works by preventing the build up of odour causing bacteria. Body and foot odour is a result of perspiration / sweat coming into contact with bacteria on your skin. By eliminating this bacteria or preventing this bacteria from forming you eliminate body odour. Simple! Here’s the website: www.alvinconnor.com
 
Age grouper of the week
 

Rob Chance is this weeks Age Grouper of the week. Check out his race profile on athlinks: click here.
It was a good day. I had almost reached the “pie in the sky�. I can’t complain with being 8th in my age group in the world, especially when I work a full time job, have three small kids at home, and a wife that does Ironmans too.
Check out his race report on his blog: http://robchancesworld.blogspot.com/

 
Coach’s Corner
 
John covers reverse periodisation.
 
This weeks websites

The Great Floridian, Ibiza Long Distance, Greg Bennett $400k, www.n-duro.co.nz, www.alvinconnor.com.

 
Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 81 Ironman Talk

www.ironmantalk.com

This weeks news
 
 Kona, who did it?  
 Coming up: the Great Floridian, Ibiza long
distance.
   
This weeks discussion

It’s the big week in Ironman. We talked about our picks on the show now it’s your time to have your say. So who are going to be your top 5 in both the Male and Female field.
If you want to add a comment click here: add comment then open the discussion.
    
Website of the week

True-Motion sportswear was founded by a group of four passionate triathletes whose vision was to create casual sportswear that people feel good about wearing. We offer cool styles and comfortable fabrics to embrace the active lifestyle. There are numerous offerings of technical apparel available to today’s athlete, but what do you wear when you are done training and racing? That is how True-Motion was born. We want to be the after race, after training, or just hanging out on a Saturday afternoon brand of choice. So whether you are a fierce competitor, a promising novice, or simply a passionate spectator, off the field/court/roads you’ll look like all three. Be True.
Go to www.true-motion.com and put in IMTALK07 when you check out for a 15% discount!
 
Age grouper of the week
 
Coach Gavin Rogers sent through this weeks age grouper Mark Whittaker. Here’s what Gavin said about Mark: He watched his brother do ironman germany and decided then that he wanted to do an ironman next year.
But his brother posted such a good time at germany for his first ironman that he though he would have a crack at ironman korea to try and qualify for kona ,mark could not go and watch this time and decided with 4 weeks to go that he would enter also.
He asked me if this was possible.
I said as he had just done half ironman UK,very hilly and one of the toughest out there and completed it in just over 6hrs that it was possible but not to expect a great time but just to get round.
So what i did was give him enough information as i could about the nutrition he would need in the race and target hr zones he needed to stick to and added 1 or 2  long bikes and runs leading up to the race,nothing to heavy as the race was so near.
Of he went to ironman korea.
The rest is in his race report well worth the read but in summary:-he crashed his bike at the first feed station still managed to complete the bike course with a broken bike in 7hrs got to 19miles on the run and collapsed,found himself in an ambulance at the finish,got out caught a taxi back to 19mile point and walked to the finish.
 
High 5
 
Glenn sent through:  "Minimising the disruption to training of moving countries/cities"
1. Take as much tri-gear as you can pack as the sports shops at your destination may not stock tri-gear, or alternatively check whether your favourite online store (tri-buys) delivers to your new home.
2. Get online and find the nearest tri-club. If you can't find a tri-club then look at similar organisations such as running clubs, cycling groups etc, as there will always be 'closet' triathletes as members.
3. Be prepared to change your diet. Your favourite foods/supplements may not be available. Use the change as an opportunity to re-evaluate your day-to-day and training diet.
4. Beware of climatic changes. Heat, humidity, altitude, pollen, smog, the list goes on. Be prepared to change where and when you train. Again use this change as an opportunity to adapt and refresh your training program.
5. Use the opportunity to race as many local events as you can, within reason, as you never know when you may move on again.
6. You may not have any training partners for a start, but you are never alone, especially if you have ironmantalk on your ipod!
 
Coach’s Corner
 
John went and had an interview with Dr Nat Anglem who is one of New Zealands top sports doctors. John covered areas that count to you guys and girls!
 
This weeks websites

The Great Floridian, Ibiza Long Distance, Elbaman, www.true-motion.com, www.gomichellie.com.

Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 80 Ironman Talk - Kona Super Special

www.ironmantalk.com


This weeks news
 
 New drafting rule in Kona
 Looking back on last year
 Bevan and John’s picks
 Male casting for Triathletes   
 Macca to race Silverman
 New Event by Set up Events
 Gemmell won world cup
 Kentucky swim start
 
This weeks discussion

It’s the big week in Ironman. We talked about our picks on the show now it’s your time to have your say. So who are going to be your top 5 in both the Male and Female field.
If you want to add a comment click here: add comment then open the discussion.
    
Website of the week

 
This weeks website is www.ironman.com. They really get things right during the world championship week. Make an effort to watch it on race day.  
 
Age grouper of the week
 

PIOTR KURYLO, our Forrest Gump!

He ran from Augustow to Athens.... And it took him about 6 weeks to go there. And it is not less than 2450km... He took a couple of days rest and participated in the Spartathlon 2007 race at a distance of 245km... Completed 2nd at 24h29min....
He started his trip to Greece with only 600 EUR for the whole "race". Due to some turistic targets he made aprox. 3500km going to Athens. Having so small amount of money he had to eat only bread and milk... All his luggage was with him on a trolley he was pulling all the way there. After reaching Greece he went to the mountains for a 10 days altitude training.... Just shortly before the race went down to the competition place, entering the hotel with long bead and hair. Not clean at all. But as he said my apparence just confused competitors and I smashed them physically...
As you know he was the second beating his PB by 7hours!!!! After the race when he heard that current winner (2 times) is willing to make it 3rd time, he said: I am afraid it will be difficult for him...
When you are here next time I will show you some photos and there will be probably a chance to have a run with him.
Oh, I forgot about his plan for the rest of the season:
- 100km in Egypt
- Race from Augustow to Brussels (1200km)...
Jacek Nowakowski
 
Product Review Centre
 



We quickly reviewed the Art of Tri hoodie. It’s very cool plus it fits well.
Go to www.artoftri.com to check out more of their gear.



Coach’s Corner

To Fuel belt or not fuel belt – sent in my Matthew
Advantages
-    use your product
-    don’t have to fight crowds at aid stations
-    don’t have to open gel packets
-    don’t have to worry about special needs
Disadvantages
-    weight!!!!
-    Need to add extra gels as yu can’t get all of it out of bottle
 
This weeks websites

New drafting rule, Looking back over the years, Kona Start list, Male modeling for trimag, Macca to race Silverman, New Iron distance race, www.ironman.com, www.artoftri.com, Old Skool ‘Ironman’ race in New Zealand, Mullet Man race.
 

Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 79 Ironman Talk

www.ironmantalk.com

This weeks news
 
Results: Elbaman, Lake Barkley Full
Odyssey off road, Chesapeakman
Coming up: Lomboktri
Entry process NA sports events changes.    
  
Interview with Simon Lessing
 
Bevan did his P’s and managed to hook up an interview one of the best triathletes ever Simon Lessing. We covered so much info, check out the show to hear this wicked interview, thanks Simon. Check out his great website: www.simonlessing.net
 
This weeks discussion

Which is more prestigious a ITU long distance Champs medal or a 70.3 champs metal?
If you want to add a comment click here: add comment then open the discussion.
   
Age grouper of the week

Jim Hurrell from Stirling Virginia is this weeks age grouper.
Had a shoulder injury leading into the race and issues with cramp from previous IM’s.  In 3rd IM of the season he did a PB on the slow Wisconsin Course.
“I’ve finally learned that I need to slow down to get faster�.

Well done Jim, you are our age grouper of the week!
 
Website of the week
 
Yogamazing is the website I mentioned in last weeks show. It’s a free weekly 20-35min video podcast. It’s great because it’s achievable without being to time consuming. Check out their website, there’s a link to itune to subscribe. www.yogamazing.com



Glenn sent through this weeks club website: www.omantriathlon.com
It’s great to see the sport is taking off all round the world. We’re sure Glenn is making the most of the club.
 
Questions and Answers

    A chance to win from Chance!
    Ironman Stories.
 
This weeks websites

Race Results: Lake Barkley Full, Odussey, Espirit, Chesapeakman, ElbaMan. Coming up: Lomboktri. NA sports entry, www.omantriathlon.com
 

Episode 78 Ironman Talk

www.ironmantalk.com

This weeks news
 
 Results: The RedMan, Lake Barkley Full
Odussey, Espirit, Cancun 70.3
 Coming up: Chesapeakman, Elbaman
 Changes to 70.3 Champs course.     
 
This weeks discussion

Would you be interested in competing in long course Aquabike races? Is there a place for these races in you build up to an Ironman?
If you want to add a comment click here: add comment then open the discussion.
    
Age grouper of the week

Tim Cote sent through this weeks age grouper, Chelsea Sanders. There what Tim said about her:
On this topic, I did want to recruit my buddy Chelsea Sanders for the real age grouper of the week. She has been working her ass off training for this ironman and ended up being the first women! This was her first ironman distance race and she got first place! Unbelievable! I mean this was no Hawaii or Ironman sanction event but, hard work is hard work. And she did awesome. (and she's an ironman listener)
 
High 5

How to look after your eyes
1.    UV Protection – in NZ all sunglasses must have higher than 98% UV protection but overseas ?? – some optoms have a machine to measure UV & infa red
2.    Lubricating drops – your eyes can become dry in some conditions (very dehydrated, dry conditions etc), use preservative free eye drops (more expensive but worth it).
3.    Always have an eye exam every 2 years especially if you are over 45 (why? Because over the age of 45 higher risk of glaucoma (silently robs your sight)
4.    Contact lenses – be careful when swimming because it’s easier for bacteria to grow in the matrix of the contact lens material more so than the human eye (clean lenses as told by optom)
5.    If you have sight issues you can get prescription swimming goggles (and good glasses for that matter eg Oakley with Transition lenses)
 
Website of the week

Slowtwitch.com has made some changes to the look of there forum page. We give our opinion on it. Go to www.slowtwitch.com to check it out.

 
Questions and Answers

    Question about run volume for a half marathon.
    Question about injuries?
 
This weeks websites

Race Results: The RedMan, Lake Barkley Full, Odussey, Espirit, Cancun 70.3 Coming up: Chesapeakman, Elbaman. Changes to 70.3, Challenge Roth shop, Cheesecake factory, www.slowtwitch.com
 

Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 77 Ironman Talk

www.ironmantalk.com

This weeks news
 
 Results: The Grand Columbian, Great
Illini, Espirit and the Big Man.
 The Red Man, Lake Barkley, Odyssey.
 Lots of athletes get their Olympic spots.    
 
 
This weeks discussion

It a chance for your partner to have their say. This week we want Iron-partners tips to keep the relationship in tact in the build up to the big day?
If you want to add a comment click here: add comment then open the discussion.
    
Age grouper of the week

Sarah Hawkins sent through this weeks age grouper, here’s who email:
We moved house to Dorset approx 8 miles from the venue of Ironman UK two weeks before so his ironman training including unpacking furniture! The day before the event he fell off his bike and bruised his hip and took a few layers of skin off his shoulder and elbow .... looked very sore.  But his bike was OK!!!!
Ed soldiered on and in true PIRATE spirit he peeled on his wetsuit and faced the Ironman!  This was only his fourth ever triathlon race after a sprint, an olympic and a half ironman distance... here it was his first attempt at Ironman (he wants a tattoo badly!)
He finished in 11 hours and 6 minutes and smiled the whole way round and stayed upright on his bike!  He crossed the finish line with our dog Jack who supported him all the way round and joined in the cheering at the finish line with a few woofs!!  I was very proud of his 190th position out of approx 1600 competitors WOW not bad for a first one eh????!!!!
 So here I give you ED HAWKINS of the UK.......Age grouper of the week (Pleeeeeease!!) Respect guys .... your podcasts have kept him going on those long sessions

Mrs Sarah Hawkins - Ironwife!

Product Review Centre

Triathlon: Through the Eyes of the Elite tells the dramatic and compelling stories that revolve around the young sport of Triathlon. From an in-depth and truly unique perspective, we share both the historical documentation and evolution of the sport as well as the lifestyle, perseverance and passion of the professional triathlete. Our film is essentially a "behind the scenes" look at the sport of Triathlon with the Olympics serving as the dramatic backdrop.
www.weshobsonperformance.com
 
Coach’s Corner


We had an interview with Haydn Woolley last year. It was one of the  most popular interviews we have ever had. So this week we got him on the show again. He covers Distance Per Stroke. Another great interview, thanks Haydn.
Go to www.futuredreams.co.nz to see some of Haydn’s wicked swimming products.
 
Questions and Answers

    Your feedback on IM races that have disappeared.
    How to best prepare for 2 IM races in 6 weeks.
    Things to do when you can’t train.
 
This weeks websites

Race Results: Grand Columbian, Great Illini Triathlon, Espirit triathlon, BigMan. Coming up: RedMan, Lake Barkley, Odyssey, Bennett 300k, www.futuredreams.co.nz
 
Email to send to Friends

Because we want would love it if you could send this write up to one on your Tri buddies. Just copy and paste and send away. Thanks for supporting Ironman Talk.   
Here it is:

I listen to this weekly podcast called Ironman Talk. They’ve encouraged me to send you this email because I enjoy the show. Ironman Talk is a weekly audio show that provides a lot of great Ironman training information, interviews with the worlds best triathletes and up to date race information. Plus the show is heaps of fun to listen to, you’ll be addicted!
Check it out. Go to www.ironmantalk.com and click on ‘listen now’. Be ready for you Ironman world to change!
 

Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 76 Ironman Talk

www.ironmantalk.com

This weeks news
 
IM Talk Camp, email us to find out more!
USA triathlon has 100,000 members.
Results: IM Wisconsin, Cologne 226, The
Big man, Iron Desert tri    
Jerseys are ordered.
Coming up: The Grand Columbian, Great Illini Tri, Espirit Tri
 

 
Website of the Week

This weeks website is www.fulontri.com        
This is another great club website. Thanks to Greg Keers for sending it through! Plus we want to say hi to Lee Jackson and Coach Lee, they love the show.
 
 
This weeks discussion

It’s you chance to share one key thing in the build up to your first Ironman that might help others. Pay it forward.
If you want to add a comment click here: add comment then open the discussion.
    
Age grouper of the week

Jack Lynch sent through this weeks age grouper. Check out his email:
I've a nomination for AG of the week from the Kenmare Half.  His name is Liam Dolan, a 26yr old from the Setanta triathlon club in Dundalk.  There's a great bunch of lads up there who all listen to the show and I know Liam is a big fan as he's always slagging me about getting mentioned.
He has only been in triathlon 2 years but has already gained a bit of a reputation for his awesome bike splits.  Indeed I missed a trick in not nominating him earlier this year when he finished 10th at Half IM UK where he was the first non-pro finisher.  He finished 4th in Kenmare despite cracking the headset area of his frame after hitting a pothole and noticing that the steering was "a little bit funny".  His real strength though is being able to control himself on the bike so that he can run really well off it - he had the fastest run in Kenmare with a 1:18 on a really hilly course, managing to outrun (just) some guys who can run 31min 10k oly splits (versus his normal 36-37min runs).
On the downside  - he has been known to remark that Ironman is for "30 somethings who are going through a mid life crisis" - though I know he secretly wants to do one soon
So that's my case for Liam!
Please keep up the great work with the show!
Thanks,
Jack
This weeks discussion

With the amount of athletes trying to compete in an Ironman should the cut off time be reduced? If so, what time would be better?
If you want to add a comment click here: add comment then open the discussion.

Coach’s Corner

Interview with David Bowden from Genius Bikes. He covers if it’s better to buy a tri or a road bike. This is a question that we get often so enjoy. Check out the Genius website for some great bikes: www.geniusbikes.com

This weeks websites

Race Results: IM Wisconsin, Cologne 226, Website of the week: www.fulontri.com

 
Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 75 Ironman Talk

www.ironmantalk.com

This weeks news
 
 Hawaii finalist in worlds best event.
 Stringing camp in chch, contact John.  
 Ironmman Talk jerseys are for sell until
September the 9th. Email us to get one.  
Races: The Big Woody, The Canadian, The AstroMan, Kenmare Half. Monaco & Sinapore 70.3  
Coming up: IM Wisconsin, Cologne
 

Competition Entries
 
Here is the list of people who have entered the Ironman Talk Ad competition. Click on their names to see their ad. Thanks to those who entered!
Krsnendu dasa                                         Nick mathews
Chance Barber 1                                   Chance Barber 2
Mal James                                              Roland J Young
Gareth Scobie                                          Andy Payne

    
Product Review Center
 
Art of tri http://www.artoftri.com/

What I like about art of tri
1.    Eco friendly
2.    Promotes the history of the sport
3.    Passionate triathlete running a small tri business.
           Tops look great and unique.


This weeks discussion

With the amount of athletes trying to compete in an Ironman should the cut off time be reduced? If so, what time would be better?
If you want to add a comment click here: add comment then open the discussion.


Interview with Bella Comerford

  


This weeks websites

Race Results: The Big Woody, The Canadian, Kenmare, Monaco and Singapore 70.3. Coming up:  IM Wisconsin, Cologne 226, Website of the week: www.artoftri.com
 

Episode 74 Ironman Talk

www.ironmantalk.com

This weeks news
 
 Tri One O One canceled.
 Challenge Wanaka site back up.
 Results: IM Canada, IM Louisville, IM
Korea, Almere triathlon, Extreme Man. 
Coming up: The Big Woody, The Canadian, The AstroMan, Kenmare Half. Monaco & Sinapore 70.3
 

Website of the week


Please see this web site for a product that may be worth sharing with the listeners (http://www.vizyvest.com/Text/Home/3.htm ).  I have not seen one of these products, but have received the info from our local Cycle Club.
 
It may be of interest as we all want to be safe.
Cheers
Peter
      


This weeks discussion

With the amount of athletes trying to compete in an Ironman should the cut off time be reduced? If so, what time would be better?
If you want to add a comment click here: add comment then open the discussion.
   
Age grouper of the week
 
Ian Clarke sent us through this email. Well done Fiona for a great first race!
Keep up the good work guys, loving the podcasts!!!!

I would like to put forward Fiona Boxall for age grouper of the week. She raced Ironman Switzerland and finished 16th in the 35-39 age group in her first Ironman, 12hr44mins.  An amazing performance for her
first venture into the long races!!!!! Cheers Ian

High 5

Five random things John picked up from a  recent talk by by Ken Ravizza
1. It’s good to have crap days – you can learn a lot more from crap days than when you are “in the zone�.
2. Back Briefing (feedback) always ask yourself what you got out of a session/race
3. “Be big� on race day. Physical presence and how you carry yourself can help your state of mind and intimidate others (baseball example)
4. Only train when you are “ready� (gate example)
5. Focus on the process of engaging in the activity rather than the outcomes of your performance
Coach’s Corner

John has an interview with David Watt from Skins, a compression clothing company.
Here’s what they cover:
-    background of skins
-    the science of compression garments
o    use of skins for training v’s recovery
o    travel
-    what makes skins different to other compression garments
o    go through the range (not just tights)
-    where you can buy
-    any other upcoming product developments
Check out their website: http://www.skins.net/

Question and Anwsers

We have a couple quick question that we cover.

This weeks websites

Race Results: www.ironman.com, coming up: The Big Woody, The Canadian, The Astro Man, Tony Delogne article, Website of the week: http://www.vizyvest.com/Text/Home/3.htm, http://www.skins.net/
 

Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

www.ironmantalk.com

Episode 37

This weeks news
 
 Another 70.3 in South Africa
 Results: EnbrumMan, IMUK, Timberman,
Germany 70.3, 5430 Tri
IM Canada, IM Kentuky, Almere Tri, Extrememan, Austria.
 Class is back.
 
Ironman Talk competition!

We had a great pair of Oakley transition sunglasses that Rolland sent through for us to review. We decided that we would have a competition to give them away. So here’s what you need to do: Create an ad for Ironman Talk, around 30secs to a couple mins long, put it on YouTube.com and then link to it on Athlinks. We’ll pick three finalist and then we can all have a vote for the winner. Entries close at the end of August. It’s time to create!

Website of the week

Daniel Kasack sent through www.chasingkimbia.com It shows a lot about Kenyan runners in a video blog. These guys are amazing!
Club website
Ian Marksbury sent through this weeks club website.
While there is a lot of great information for their
members he thought we would appreciate the picture
on the front page of one of there members. We did!       

This weeks discussion

Nick Mathers came up with this weeks discussion: "What are some ways, as a triathlete, to contribute more towards sustainablility." It could be environmental, social, financial, whatever.
If you want to add a comment click here: add comment then open the discussion.
    
Age grouper of the week
 
Matthew Cowdrey sent through this weeks age grouper: Brian Hennessey. He’s the info he gave me: Brian Hennessey. IM UK.
1st ever Ironman. Only started Triathlon this year. Comes from an Ultra-running background (Celtic Cup 50km winner 2006. 3x London to Brighton 55miler winner 2005)
41 Years old.
Swim 59:53
Bike 6:07
Run 2:58 (Ran 1:37 for the first half then realised he was going too slow so put in a 1:21 for the second half...!!!)

Finished in 10:10

6th in age group. 7ht fastest marathon of the day. Punctured 12 miles in on the bike and had trouble getting the tub off. Will be back some time soon to break the 10.

Coach’s Corner

We have Ali Dennis, a great running coach who made Striding On, on the show this week. Here’s what we covered:
1.    how long have you been working with triathletes?
2.    Have you seen many changes in the way athletes train specifically with their running over the years.
3.    Running drills
a.    Why should we do them and what are we trying to achieve
b.    Are they important for ironman athletes or just ‘fast’ runners
c.    How often should we do drills
d.    Should they be done all year round
4.    Running styles. There’s a big difference between sprinters, middle distance runners and ironmen. In your opinion ironman athletes try to “runâ€? or shuffle economically.
5.    Technique. Are they any common flaws you see in ironman athletes
6.    For non coaches athletes how can they asses their technique
7.    Stiding On
a.    Is it suitable for ironman athletes
b.    What does it contain
c.    Where can you get it
Get his DVD here: http://www.stridingon.com/purchase.html

Question and Anwsers

We have a couple quick question that we cover. John tell us what creamed rice he likes!

This weeks websites

Race Results: Enbrum Man, IMUK, Germany 70.3, Timberman, 5430 tri, Coming up: IM Canada, IM Kentuky, Almere tri, Austria tri. Website of the week: www.chasingkimbia.com Club website: www.triclubsandiego.org, http://www.stridingon.com/purchase.html, britishtriathlon on youtube.
Email address for ITV show looking for athletes: Errol.ettienne@itv.com
 
Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 72 Ironman Talk www.ironmantalk.com This weeks news Apparently Peter Reed is going to be racing Monaco 70.3. Results: Norseman, Slovakman, Vineman, Ostseeman. Coming up: IMUK, EnbrumMan and Germany 70.3. Ironman Talk competition! We had a great pair of Oakley transition sunglasses that Rolland sent through for us to review. We decided that we would have a competition to give them away. So here’s what you need to do: Create an ad for Ironman Talk, around 30secs to a couple mins long, put it on YouTube.com and then link to it on Athlinks. We’ll pick three finalist and then we can all have a vote for the winner. Entries close at the end of August. It’s time to create! This weeks discussion Given the growth of Ironman races, especially in Nth America, is it a good idea to have WTC “Ironman� races that don’t have Kona slots. Would you still turn up? If you want to add a comment click here: add comment then open the discussion. Age grouper of the week Here’s what the BBC wrote about this weeks age grouper: Jamie Andrew. Jamie Andrew swam more than two miles, cycled 112 miles and ran a marathon in just under 24 hours. The 37-year old from Edinburgh, dubbed "Titanium Man" because of his prosthetic legs, hopes the challenge will raise £50,000. It is in aid of the 500 miles charity, which he has launched with fellow quadruple amputee Olivia Giles. The Iron Man triathlon is considered one of the toughest feats of athletic endurance for able-bodied athletes.It started with a dawn dip in Loch Tay, followed by a cycle from Kenmore to Falkirk, and finished with a 26.2 mile run down the Union Canal to Edinburgh.Project funding Mr Andrew began the gruelling event at about 0600 BST on Saturday and completed the challenge the following morning. He lost his hands and feet following a climbing expedition in the French Alps in 1999 in which his friend, Jamie Fisher, died. Here’s his Charities: 500 miles High 5 Robert Ritchie sent through this weeks High 5: The importance of getting early treatment for injuries.There’s some great insight here. Thanks Robert. 1. Early treatment will prevent more serious complications. 2. It will be cheaper to get treated straight up 3. Less lost training time while you recover. 4. Make sure the treatment provider is experienced in sports injuries. 5. Try and get  and accept some advice on prevention. (Eg stretching) Website of the week Lance Donny sent us through this weeks great website. Here’s what he said about www.nutritiondata.com This website is Absolutely chock full of great nutritional info on just about everything out there, it also gives you very detailed nutritional breakdowns and alternative choice selections for better health, weight loss/gain. Thanks for that Lance. Club website Ben Greenfield sent through www.tri-fusion.com. One thing we loved about this website was how they had a profile on every athlete in their club. Plus it looks cool. We want to say thanks to Pat for sending us through some KC Heat gear, we’ll looking really cool now! Coach’s Corner John decided to address a tough topic this week: When coaching goes bad. Here’s how he broke it down. When Coaching goes bad, First Step, When is it time for a change, How to change, Setting up new coach. By the way, John doesn’t want any of his athletes using this info ;-) Question and Anwsers WE have specialist on SKINS, compression gear for athletes. If you have any questions on compression tights etc send them in. We covered what we eat during a race plus when is it to close to a race to get a coach. This weeks websites Race results: Norseman, Slovakman, Vineman, Ostseeman Up coming races: Enbrum Man, IMUK, Germany 70.3, www.nutritionaldata.com, www.tri-fusion.com, Email address for ITV show looking for athletes: Errol.ettienne@itv.com Iron Rust, Ironmen Don’t, Train Hard, Train Smart: Kia Kaha

Episode 71 Ironman Talk

www.ironmantalk.com

Sorry but there are no show notes this week as Bevan's been away.

Kia Kaha

Episode 70 Ironman Talk

www.ironmantalk.com

This weeks news

Lake Placid 2008 sells out in minutes,
there are community spots left.  
 
Ironman Talk competition!

We had a great pair of Oakley transition sunglasses that Rolland sent through for us to review. We decided that we would have a competition to give them away. So here’s what you need to do: Create an ad for Ironman Talk, around 30secs to a couple mins long, put it on YouTube.com and then link to it on Athlinks. We’ll pick three finalist and then we can all have a vote for the winner. Entries close at the end of August. It’s time to create!
 
Topic of the week

What are the best parenting tips we can give for the age group Ironman athlete? How can you fit training around 3 kids?  Click here to add your comment.
 
Age grouper of the week

Steve Hollingsworth send through this weeks age grouper, here’s what he said:
Not sure if it's too late to nominate age grouper of the week from Ironman Austria but would like to nominate my mate Dan Lynch. Like me, this was his first Ironman race. 3 weeks out from the race Dan injured his knee but still toed the start line to give it his all on the day. He was doing well on the swim (1h15) and bike (5h40) but the knee blew up again on the run. He strapped the leg up and pushed on with true Ironman grit and determination for a painful 55h26 marathon. Becoming an Ironman, he crossed the finish line with a time of 12h35.
 
Product Review Centre

              Showdown DVD                     Nuun
 
High 5
 
After talking about Molina’s body being tired from training for so many years Windmagnet sent through this weeks High 5: What life is like for the aging athlete.
1.       Permanently stuffed;
2.       Stiff and sore and worried about injuries – every little niggle is a worry
3.       Always trying to go faster;
4.       Struggling with diet – easy to eat too much and put on weight even when doing the big miles;
5.       Tough to get out of bed and out on the road in the dark in winter.
And this is only in the easy base building section of my year with about 12 to 14 hours a week. Thanks Windmagnet
 
Website of the week

Ken Wallace sent through this weeks Website of the week for www.swimanything.com
At dawn on August 25, a small group of swimmers will wade into the chilly waters of Lake Tahoe and begin swimming. As a group, they will swim about 44 miles over 2 days – that's more than twice the distance across the English Channel, or roughly 30 times the distance from Alcatraz to San Francisco. Their route will be a diagonal across the middle of the lake, which will take them over areas that are almost a mile deep.
We're determined to succeed not just for ourselves, but for the League to Save Lake Tahoe, which helps keep the Lake Tahoe basin pristine, and for the National Brain Tumor Foundation, in recognition of a friend who is undergoing treatment for a brain tumor this summer.  
Please consider making a gift to one of these charities to help us reach our goal of $10,000 in donations. Visit our website at www.swimanything.com for more details. Your support is greatly appreciated!
 
This weeks websites

Placid sell out, community spots available, Showdown DVD, Nuun
websites of the week: www.swimanything.com

Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 69 Ironman Talk

www.ironmantalk.com

This weeks news

    Results: IM Lake Placid, Vineman 70.3
    Prize money increase at Timerman.
    Races coming up: Kalmar tri,
eXtremalna Sobota.
   I’ve put INMZ 1990 on YouTube. It’s the closest IM finish ever. Get the link from ‘This Weeks Websites’ lower down on this page.

Ironman Talk competition!

\We had a great pair of Oakley transition sunglasses that Rolland sent through for us to review. We decided that we would have a competition to give them away. So here’s what you need to do: Create an ad for Ironman Talk, around 30secs to a couple mins long, put it on YouTube.com and then link to it on Athlinks. We’ll pick three finalist and then we can all have a vote for the winner. Entries close at the end of August. It’s time to create!
 
Topic of the week

If you were to start over again as an Ironman what are the products that you would save your money on. What things have been a waste of money? Plus which products were worth the money spent. Click here to add your comment.
 
Age grouper of the week

Jim ‘Jolly’ Rogers sent through this weeks age grouper. He’s a good man because he’s he sent through his girlfriend as this weeks age grouper. Denise ‘The Red Hammer’ Wood completed her first Ironman in Coeur d’Alene in a time of 12:52. That’s a great first race! Well done Denise, you are our age grouper of the week.
Jim also mentioned that a previous AFOTW winner, Mac Brown, manage a 13th overall in the same race.  
 
Website of the week

\Here’s a site that Skip Kreymborg sent through:
I started triathlons in 1986 and have raced ever since including a 1999 Hawaii Ironman finish... back in the day everything was neon and wild....there is a company here in the states that promotes clothing of all wild prints...
www.RunningFunky.com
I have had a saddle cover for years..  mine was getting old and worn out... I asked the company if they made them..(was not able to find them anywhere)  they didn’t know what one was , so i mailed them mine. They used it as a prototype and mailed one back to me. I love it! I was asked to send in a pic and now I am on their website. Go to www.RunningFunky.com  click on products then on to bike seat cover. thanks for your support on this.

\
Paul Andreas, who is based in Kansas City, sent through this weeks club website. KC mutisport is a great place to catch up with your tri buddies in Kansas. Check out their random photos! Here’s the website: kcmultisport.com
 
Coach’s corner
 
This week I, being Bevan, take the coach’s cap and give tips for competing in Roth. There’s heaps of insight into what to look out for in this great race.
 
This weeks websites
 
IM Lake Placid, Vineman 70.3, Timberman prize money,  Kalmar tri, IMNZ 1990: part 1, part 2, part 3, part 4, training peaks, attack point.
websites of the week: www.RunningFunky.com, kcmultisport.com
 
Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 68 Ironman Talk www.ironmantalk.com This weeks news Results: world long course champs, Lake Stevens 70.3. Races coming up: IM Lake Placid, Vineman 70.3. Ironman Austia 2008 sold out in 19 hours! Race Director for the 101 races. Rhoysey wins half. Ironman Talk competition! We had a great pair of Oakley transition sunglasses that Rolland sent through for us to review. We decided that we would have a competition to give them away. So here’s what you need to do: Create an ad for Ironman Talk, around 30secs to a couple mins long, put it on YouTube.com and then link to it on Athlinks. We’ll pick three finalist and then we can all have a vote for the winner. Entries close at the end of August. It’s time to create! Topic of the week When I interviewed Macca in Roth he came up with the idea of having a metal system for Ironman races. So for example a 13 hour athlete would get a bronze, 11 hours silver and so on. Do you think this is a good idea? Give us your reasons if you do or don’t. Plus if you think it’s a good idea how should it work. Click here to add your comment. Age grouper of the week Alan Hanley sent through this weeks age grouper. Lee Jackson, who’s getting married in a few weeks, had a great race in Germany. He managed to do a time of 9:18. The reason he got age grouper was because his goal was to beat my time in Roth. He managed to do it by one minute. Well done Lee, you are our age grouper of the week! Website of the week Here’s a site that Matthew sent through: have you guys ever been over to http://weightweenies.starbike.com/ It's a site devoted to high-end cycling etc. but a lot of time you can get a lot of good information about equipment and some of the latest and greatest tech that has not been released. what i also like about it is that a lot of the contributors are from outside the us and have a real passion for the sport of cycling. Matthew  James Flynn sent us through the first club website: HEAT-- Hartford Extended Area Triathletes 
http://www.ctheat.org it's a good club, we have at least one Kona qualifier so far. High 5 David Liversidge gave us this weeks high 5 on how to improve your swimming. Thanks for that David. 1) If you are not a good swimmer - get a coach or at least someone to look at your stroke. 2) Distance per stroke - By this I mean MAXIMIZE your stroke. 3) Work on drills every session. 4) Swim with your hips. 5) Don't cross the center line. 6) Don't kick to much. Questions and Answers We have questions and answers again this week. The main one we cover is what to do when you have a pack that just sits on your tail and you can’t drop them. This weeks websites World long course champs, Lake Stevens 70.3, IM Lake Placid, Vineman 70.3, Austria sell out, Triathlon 101 race director, Rhoysey wins, website of the week: weightweenies.com, ctheat.org, female Germany finish, tri-mag.de, gigathlon.ch Iron Rust, Ironmen Don’t, Train Hard, Train Smart: Kia Kaha

Episode 67 Ironman Talk

www.ironmantalk.com

This weeks news

Results: Ironman Austria, Ireman.
Races coming up: World long course
champs.
$200,000 US prize money at IM Korea.

Ironman Talk competition!

We had a great pair of Oakley transition sunglasses that Rolland sent through for us to review. We decided that we would have a competition to give them away. So here’s what you need to do: Create an ad for Ironman Talk, around 30secs to a couple mins long, put it on YouTube.com and then link to it on Athlinks. We’ll pick three finalist and then we can all have a vote for the winner. Entries close at the end of August. It’s time to create!

Age grouper of the week


Jacek Nowakowski is this weeks age grouper. There were lots of reasons why he is but the main reason was he is such a great supporter of Triathlon in Poland. He backs a lot of the Polish Ironmen by providing coaching, training camp and gear funding. It’s people like Jacek that make a difference to our sport.

Website of the week

Tom Newman is setting up a kids triathlon in New York. We thought we would give his website a plug because it’s such a good thing for kids to get involved in. Here’s his website: www.newmantriathlon.com
We are adding a new aspect to the Website of the Week section of the show. We want to hear about your triathlon club’s website. Just email it through to us.  
 
The Terminator is back, T2!

We got together with Scott Molina last week to talk about how to prepare and race in Kona. He shared lots of good insight into what to do to be successful in the biggest race in our sport. Thanks Scott, You’ll be back ;-)

This weeks websites

Ironman.com for Austria’s results, long course champs, $200,000 for IM Korea, website of the week: www.newmantriathlon.com

                       

Kia Kaha

Episode 66 Ironman Talk Bevan�s Roth Interviews Felix Macca McDonald Hellriegel Llanos While I�ve been in Roth I�ve been a busy boy getting interviews. These are all the interview I could put together while I was in Roth. I have managed to line up a few more for the future. I found every pro to be friendly, profession and a good advertisement for the sport. Check out their websites: www.challengeroth.com www.chrismccormack.com www.trimacca.com www.thomas-hellriegel.de Some photos from Roth Ralf and Silke were amazing on race day, they took loads of photos. Here are three, if you want to all of them click here: Ralf�s photos plus Ironman Coach David Glover, www.davidglover.net, has some photos here: Davidsphotos Age grouper of the week Stuart Steele competed in Roth, he�s a regular listener of the show. The cool thing about Stuart was that he did the race with his father Ian. I couldn�t find their results on the web but they did managed to get the local newspaper the next morning. Let us know how you went Stuart. It must have been an amazing experience to share with your dad. Website of the Week Michael Secrest broke the world 24 hour world cycling record. He road 535.86 miles in the time. This is impressive in its self but Michael is 54! This guys is unbelievable! Here�s the website with the report and photos: adventurecorps.com High 5 Rob Ritchie sent us through this weeks High 5. Getting your colleagues bosses involved in your sport to make your training life easier 1. Train with your bosses / colleagues 2. Write up a blog / update for company newsletter 3. Enter colleagues in team races or corporate challenges 4. Write up a beginners training programme (copy one from a mag) 5. Set up a visible progress chart 6. Wear company logo on race kit (and get some photo�s in it!!) Interview with Eneko Llanos I was at the airport and I saw Eneko Llanon. I went up to him and asked him if he could do an interview, being the champ that he is he agree. It was great to get his perspective. This weeks website Ironman.com for all the race results. Cycling drugs, website of the week: adventurecoups.com Iron Rust, Ironmen Don�t, Train Hard, Train Smart: Kia Kaha

The last in the Roth specials. We're back to normal next week.

Here's a wicked interview with Macca, enjoy. Kia Kaha Bevan

I got a chance to catch up with Felix, the Roth race organiser. He was a great interview! Kia Kaha Bevan

I'm in Germany so the notes are only on the website this week. Go to www.ironmantalk.com Kia Kaha Bevan

Episode 64 Ironman Talk

www.ironmantalk.com

This weeks news
 Badmann breaks 70.3 record
 Plantar Fasciitis for Cam
 McCormack parts way with Kestrel.
 Results: 1-5 Ironman, Scloss IM distance, Eagelman 70.3, One 0 One.
 Coming up: IM Japan, UK 70.3, heaps of  Halfs around the world.

Hot topic
Should there be a separate Kona IM for those that can’t qualify for October. Would you go?
If you want to add a comment click here: add comment then open the discussion.

Age grouper of the week
Laura Sophiea is this weeks Age Grouper. Laura manage to win the 50-54 age group at the Eagleman 70.3 in an amazing time of 4:48.53. She did a 28.52 swim, 2:29.04 bike and a 145.33 run. That’s a super race. Laura, you are our age grouper of the week.

Website of the Week
Quite a few of our listener have sent this one through to us. Podrunner is a dance mix that comes in different BPM. Here’s their bit on their website: djsteveboy.com/
Steve Boyett maintains two popular podcasts: iTunes Top 50 Music Podcast Groovelectric (dance music mixes of what he calls the New Old Funk), and Podrunner (driving, nonstop, one-hour workout mixes). Podrunner is one of the world's most popular podcasts, and was an iTunes People's Choice for Best New Podcast 2006.
 
High 5
Neil Scholes has done the work this week. The took the initiative and wrote us up a great high 5, How to improve triathlon performance.
 
1. Get a coach or get some coaching advice.
2. Do what you coach says!
3. Be Patient.
4. Be consistent with your training.
5. Put things in perspective.
6. Have fun!

Neil wrote up a great document with lots of detail, click here to get the pdf: Neils High 5
 
Coach’s Corner
John and I cover how to get sponsorship as an athlete. We broke it down into six different sections:
1. Who to approach?
2. How to approach them?
3. What can you offer?
4. What you proposal should contain?
5. What to ask for?
6. Maintaining the relationship.

John’s written up a piece on this. It will be up when he gets his new website up.
 
This weeks websites.
1-5 Ironman: ultra-triathlon.at
Scloss: schlosstriathlon.com
Eagelman 70.3: Ironman.com
One0one: trioneoone.com
Macca’s bike change: insidetri.com
Pirates on Youtube: one two
Ironman Japan: ironmanjapan.com
UK 70.3: half.ironmanuk.com
Cheap movies
Website of the week:
Podrunner

Questions and Answers.
We had a few questions.

Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Episode 63 Ironman Talk

www.ironmantalk.com

This weeks news
Results for: Austria 70.3, Switzerland 70.3, Hawaii 70.3, Bala HIM, Weymouth HIM.
The weekends races: Scloss IM distance tri, Eagelman 70.3, One o One.
John Blazeman Dies.
Macca seems to be doing a lot of racing early season, like the big 4 used to.

Hot topic

Get out the popcorn and then tell us what the best tri or endurance sport movies are. Let us know when you can get them from.  
If you want to add a comment click here: add comment then open the discussion.

Age grouper of the week

I listen to your show every week and look forward to hearing about "all things Ironman"
I would like to nominate an age grouper of the week. His name is Mark VanAkkeren. He is 27.
Yesterday at Honu 70.3, he won the swim with a 24:09 and kept pace with the pros on the bike with a 2:15 bike split. He ended up going a 4:16, and won his age group by 16 minutes or so. He was the second amateur finisher. I know for sure that before the race he was drinking some coffee from "Coffees of Hawaii"
I can't think of a better guy to receive this distinction. Maybe you can talk him into coming to epic camp this January.
Cheers guys,
Rob

Website of the Week

Kat Walbert sent us through this weeks website. The website is: triathlontube.com
Here’s what they say the website is about: Triathlontube.com collects videos from around the web about triathlon (with a particular focus on Ironman) and related sports, with the goal of providing inspiration, information and entertainment to athletes and spectators around the world. It launched only on May 25th, so please bear with me as I build up the library! And please send advice, feedback, submissions to triathlontube at gmail dot com. Cheers, James.
I love this site because I get a mention on it! Thanks Kat.
 
Coach’s Corner

John and I cover how to get sponsorship as an athlete. We broke it down into six different sections:
1. Who to approach?
2. How to approach them?
3. What can you offer?
4. What you proposal should contain?
5. What to ask for?
6. Maintaining the relationship.

John’s written up a piece on this. It will be up when he gets his new website up.
 
This weeks websites.

Austria, Switzerland, Hawaii 70.3: Ironman.com
Bala HIM: ukresults.net
Weymouth: conceptsport.co.uk
One Iron 226: ultra-triathlon.com
Scloss IM Distance: schloss.de
One 0 One: trioneoone.com


Questions and Answers.
We had a few questions.

Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

This weeks news

Results for: IM Brazil, Triple T, Auburn Half, Victoria Half.
Up coming race: Hawaii 70.3, Austia 70.3, Switzerland 70.3, Bala & Weymouth Half.
It was Ficker on the cover!
Cycling and it’s drugs issues.
Tim Don aloud to race at the Olympics.
Feedback on Van Leid from Dave.
ITU on FOX in the USA.

Hot topic
With John having a kid real soon I thought that we could think of a name for his child. Give a name for both sexes. I like the sound of Bevan! 
If you want to add a comment click here: add comment then open the discussion.
 
Product Review Centre
Oakley Transitions. Transitions Optical has been selling Transitions Lenses for 15 years. These are prescription lenses that are clear indoors and go dark outdoors. They come in 2 colours clear/grey & clear/brown.  Indoors they are clear and offer all the benefits of regular clear lenses but outdoor they automatically adapt to light intensity to offer instant glare protection, reduce eye fatigue and block 100& UV rays.
Transitions Optical is the industry leader and works with most of the leading lens manufacturers to incorporates its technology into their lenses. ( In a similar way to Intel with computers ) Go to www.transitions.com to find out more.

Age grouper of the week
Anders Christofferson sent us through this weeks ager grouper. I thought that I would put his email on here, here it is:
I thought I would write in a nomination for Age grouper of the week.  My nomination is my father, Randy Christofferson, and I think he deserves this for a few reasons.  First a little background on him.  He's been in triathlon for about 8 seasons and has done 8 half IM's and 3 full IMs.  He's always been very good and placed well in his age group, but never really thought about going for the win or Hawaii, etc.  This winter we talked about it and he fully committed himself to getting to Hawaii.  He bought a new bike, lost a lot of weight, and more importantly got hookedup with a coach for the first time.  The work he has put in since the beginning of this year in incredible, inspiring really. 

I'm nominating him because of his race this past weekend at the White Lake half-IM in North Carolina.  This race was an important one because it was a test of all the work he has put in and also because of his competition.  Four people in his age group (50-54) have done considerably better than him in the past.  More importantly, 1 person in his AG has qualified for Hawaii at Ironman Florida the past 3 years and my Dad will be racing him for a slot there this November. 

Needless to say he had an incredible race.  He finished in a time of 4:43:13, which was a PB by more than 15 minutes!  He swam 35:47, biked 2:25:13 and ran 1:38:01.  This race put him in 38th place overall out of 700+ finishers, not to shabby for a 50 year old!  Also, he won his age-group by more than 7 minutes!  This was his first AG win in long course racing and he easily took down his main competitor for the Hawaii slot at Florida.

Coach’s Corner
Em is back this week. She covers G I. These are the things we talked about:

-          How does it affect training/racing

-          When you finish sessions what types of things should you eat (relating it to GI)

-          If you bonk what types are food are best to eat (relating it to GI)

This weeks websites.
Brazil: Ironman.com
Triple T: americant.com
Auburn Half: auburnhalf.com
Victoria Half: Victoriahalf.com
Hawaii 70.3
Photo of movie guy
Road Rash website
Cycling and it’s drugs issues.
Tim Don aloud to race at the Olympics.
Feedback on Van Leid from Dave.
ITU on FOX in the USA.


Questions and Answers.
We had a few questions. There’s the photos of Steve Hall.

Episode 61 Ironman Talk 15th of May, 2007

www.ironmantalk.com

This weeks news
Epic Camp is open to sign up: go to www.epiccamp.com to find out more.
 Results for: Lanzararote, Florida 70.3, Bussleton Half, Lisboa Long Distance.
 Up coming race: Auburn, the worlds hardest half!
 Interesting cover of inside tri.
 Movie review: The Flying Scotsman.
 Review of 70.3 champs tv coverage. Thanks to Chance Barber
 Bike Jerseys are ordered!

Hot topic
Should Ironman be an Olympic sport. Give us your reasons why you think what you think.  
If you want to add a comment click here: add comment then open the discussion.

Age grouper of the week
Meritxell Portillo Araujo is this weeks age grouper. She was the only female starter and finisher at the Ironcat iron distance race in I ‘Ampolla. She managed to get 60th overall! The conditions were really tough and she still managed to have a great day!

High 5 to avoid jet lag
1. Listen to last weeks show for travel tips.
2. Stay awake until reasonable be time when you arrive.
3. Keep hydrated as soon as you land.
4. Get out and do a little bit of training.
5. Get outside and keep occupied. (Shopping, tourist things)

This weeks websites.
Lanzarote: ironman.com
St Croix 70.3: ironman.com
Bussleton Half: busseltonhalf.com
Lisboa Long: Lisboatriathlon.com
Auburn: auburntriathlon.com
Race Across America: RAAM.com
Inside Tri cover: insidetri.com  
Chance Barbers Blog: chancenotchase.
Website of the week:  Scott Poole, from Scotland, sent us through his tri clubs website: www.stirlingtri.com It has some great articles for beginners.

Questions and Answers.
We really focused on questions and answers this week. There were loads of good questions.  

Next week we may have Craig Alexander on, if you want to ask us a question email us and we’ll try our best to ask him.

Episode 60 Ironman Talk

www.ironmantalk.com

In this weeks show:

This weeks news
 It’s the last days to order your IM Talk cycling top. You need to get it in by the 16th of May. If it’s to late we will do another batch sometime soon.
 Lots of results: Double IM in Dubai, St Croix 70.3, Wildflower, first 101, Nappa half.
 Up coming races: Lanzarote. Go  our Druggie Fegan!
 John gives us a report from the camp he ran in Poland. There’s some good insight into training in Poland.

Hot topic
We want to know what triathlon forum you think is the best one out there. Back it up with 3 reasons why.
If you want to add a comment click here: add comment then open the discussion.

Age grouper of the week
Steve Hatton from Olympia, Washington has taken it out this week. He managed to beat his PB by 15mins at the Nappa Half. The reason he is our age grouper of the week is because John, his coach, told him to hold back on the swim and bike. He came off the bike 6mins slower than last year but managed to run 20mins faster! It was a great display of trusting your plan. Well done Steve.

High 5 for long haul travel tips

1. Get an isle seat.
2. Say something to the person next to you when you get on the flight.
3. When you get on the flight switch to local time where you are going. Stay awake or go to sleep, pills are ok.
4. Take a drink bottle (empty) and energy drink powder in hand luggage.
5. Don’t be afraid to ask for extra food. John’s tip - always ask different hostesses

This weeks websites.
Dubai double: freestylertriathlon.com
St Croix 70.3: ironman.com
Wildflower: Results
First 101 race: insidetri.com
Nappa Half: envirosport.com
Lanzarote: Ironmanlanzarote.com
Website of the week:  this week it goes to www.kiwamitriathlon.com A great place to get wicked triathlon gear!

Questions and Answers.
We covered these topics: How close to an Ironman should you do a half, what should you do for training when you have two races close together, Swimming in the open water where there is no landmarks.

Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

 Episode 59 Ironman Talk - 9th of May 2007

In this weeks show:

Gordo on Power
We have an amazing interview with Gordo Byrn on the subject of Power. He covers all the question that you want answered on this topic. Gordo is one of the best thinkers in the world of Ironman triathlon. Instead of me writing up a piece on him I’ve taken his own write up from his coaching page on this website. It gives you some insight into his thinking as a coach. Here it is:
Following five years of general endurance training, I completed my first Ironman in 1999 (11:06).  Since that time, I’ve completed fifteen Ironmans and won the Ultraman World Championships. The most satisfying aspect of my recent race performance has been the consistency of results (my last six Ironmans all being completed under 9 hours).

I have three things that I believe are essential to making progress in athletics: consistency, recovery and the right mental attitude. I believe very strongly that the last item in that list is by far the most important. I do a lot of work training my mind. The next most important is recovery. About half of the long distance athletes I know spend their lives on the edge of, or slightly over, the overtraining abyss. I believe this is the most overlooked aspect of superior performance. Finally, I believe that consistent work, rather than hard work, is what reaps the most dividends.

I work with no more than six athletes at a time.  This ensures that every athlete on my roster gets a large “share of mindâ€?.

Over the years, I’ve worked with a wide range of athletes (men, women, elites, agegroupers).  I’ve found that I am most effective with athletes that are able to train alongside me (personally or at Epic Camps).

I’ve been fortunate to train and study under the leading coaches in our sport – Scott Molina, John Hellemans, Dave Scott and Joe Friel. My personal coaching philosophy is a synthesis of their experience as well as my own triathlon career (eight years and counting).

There is no easy way,

gordo

Thanks Gordo for another great interview! You’re a legend. Good luck for Canada.

Jersey update

The Ironman Talk cycling tops have been selling like crazy. Thanks for your support. It’s not to late to get your order in for the first batch. Just click on the link and go through the ordering process. We think you are going to be the coolest kid on the block with your Ironman Talk top on!

We’ll be back!
John and I will be back next week with our normal show. I imagine John’s going to pretty tired, he was doing the big yards in Poland last time I heard from him.

Iron Rust, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Hey everyone.

 

We're both away this week so there's no show notes at this stage. I will try to do them on Friday.

 

Kia Kaha

 

Bevan

Episode 57 Ironman Talk   
www.ironmantalk.com
In this weeks show:
News
This weekend’s race results, plus what’s up next week.
20 questions with Rebecca Keat on Xtri
Our bike jerseys are coming!

Website of the Week
Uli sent us through this weeks website. Runnersweb.com is a great resource for all things about running. They have articles on any thing you can think of. It’s very cool.

Product Review Centre
Stuart Staples sent us through his book, Not Normal Behavior. It’s a great story into his first Ironman experience. It’s a good book to give to your partner or someone who doesn’t understand our crazy sport! Get in on our Amazon store.

Age Grouper of the week
Jonathan Scott was having a good day in Port Macquarie when his cassette on his rear wheel broke at the 90km mark. Instead of calling it a day, which would have been fair enough, he started walking. An hour and a half later he found some mechanics who fixed his bike. After that he managed to run his PB IM marathon time! Well done Jonathan. Thanks Lauren for the recommendation.

High 5 Riding in Traffic
1. Do not give motorists any credit for having a brain!
2. When coming past/into intersections or roundabouts get eye contact with potential dangerous drivers.
3. Overtake cars on the inside with extreme caution.
4. Wear bright clothing. Even if it looks silly, you will be seen!
5. Don’t bunch ride in busy traffic, it’s to dangerous.

Blog
Currently many North American races are first in first served. Is there a better way that is fair it for everyone? Let us know what you think.
 Click here to go to the page then click on ‘comment’ to add your comments.

Coach’s corner: how to shave your legs.

Get Your Ironman Talk Cycling Top! go to www.ironmantalk.com

Kia Kaha

Episode 56 Ironman Talk - Andy Potts

www.ironmantalk.com

News for this week
This weekend’s race results, plus what’s up next week.
April 1st joke! John did the work on that one!
Challenge France
We were on xtri for a day!
IM Hawaii coverage, our thoughts.

Website of the Week
Zoe Cameron sent us through this weeks website, it’s triathloncalculator.com The site is designed to predict your triathlon race time. It’s cool to see if it gets it right.

Andy Potts Interview

California 70.3 winner, Andy Potts, is on the show this week. We spend time looking into his history in swimming, how he made the transition into tri, how he trains, his olympic experience and if he will ever be an Ironman. It’s a fantastic interview, Andy’s a great guy!

Age Grouper of the week

Daniel Francis finish the race in 12:14. He had a swim time of 108:08, his bike time: 602.07 and he ran: 4:49.42. While he had a good day at the office there’s another reason we picked him for age grouper of the week. The father of four managed to raise more than $700,000 for the two charities the race supported. That’s amazing!

Kia Kaha

Episode 55 Ironman Talk

www.ironmantalk.com

News for this week
This weekend’s race results, plus what’s up next week.
Tour de France prologue going to be in a mall.

Website of the Week
David Craig sent us through the link to Neil Hammond’s website. Neil has broken down the statisical chances of qualifying at all the different races around the world. Check out this site, it’s very interesting: Neilhammond.com

High 5 For Our First Year
1. How quickly the numbers grew.
2. Making the show fun. How our show has evolved, fun and informational.
3. Getting Coffee’s of Hawaii advertising with us.
4. Peter Reid interview,
5. The positive feedback from you, thanks.

Blog
Joel sent through this one. What nutritional product do you like on race day? This can be food, drinks or supplements. Click here to go to the page then click on ‘comment’ to add your comments.

Age Grouper of the week
Mac, Bevan loved his first name, Brown managed to come in 16th at California 70.3 last week. While he had a slow swim, 31.55, he had backed it up by biking and running like crazy. John thinks Mac could be someone to look out for in future. Mac, you are our Age Grouper of the Week!

Coach’s Corner
John went down to Dunedin with some athletes to use the swim flume. This week he covers some of the things he picked up on during that experience.
Plus he showed the success can take a lot of time and patience.

Product Review Centre: www.stridingon.com is a great dvd for improving you running technique. We review this week.

Kia Kaha

Episode 54 Ironman Talk

www.ironmantalk.com

News for this week
This weekend’s race results, plus what’s up next week.
Kona coverage up for an Emmy award.
IMNZ on TV in New Zealand.

Age Grouper of the week
Solveig Gysland won the 40-44 age group at IMOz. She pulled off an amazing time of 10:34:32! At the age of 44 she was in the top range of her age group and still took it out! Well done Solveig you are our age grouper of the week !

Blog
This one’s for the hard core! What is the hardest WTC Ironman race in the world. It’s as simple as that.  

Website of the Week
k226.com is a website that is totally devoted to providing information about non WTC iron-distance races around the world. It’s a great site for seeing what else is out there.

Em’s Back
We love having Em on the show so much we’ve decided to make it a regular thing. So this week we got her to focus on Celiac/Gluten intolerance. She covers everything you need know to address this problem. Em’s started her own online consulting company. Check out her website www.powercookies.com

Coach’s Corner
We’ve had a lot of questions since Epic Camp about what you need to think about when putting a epic type training camp together. So this week John covers the important aspects to consider when arranging this training.

Kia Kaha

Episode 53 Ironman Talk

www.ironmantalk.com

News for this week
This weekend�s race results, plus what�s up next week.
Ironman on You Tube.
Dick Hoyt keeps on giving the love.
70.3 Champs on NBC in the U.S.

Peter Reid Interview
We have Ironman legend Peter Reid on the show this week. He gives us heaps of insight into his life as an professional Ironman. Peter was really cool and we know you will enjoy the interview.
Check out his website: PeterReid.com

Website of the Week
Uli sent us through wunderground. It�s a website that is a great source for weather stats. It�s very useful when you are traveling. Thanks, Uli.

High 5: Running Up Hill
This week we cover the technique you need to maintain when running up hill.
1. Keep leaning forward with your hips up.
2. Keep cadence high.
3. Short steps - don�t try to lift stride length when you want to go fast.
4. Keep good knee lift.
5. Maintain good rhythm, esp when the going gets tough.
Next week we�re going to cover running down hill.

Blog
What do you think the charge should be for entering a IM race? Is the price we pay fair?
Click here to go to the page then click on �comment� to add your comments.

Age Grouper of the week
Connie Dauben won the female 30-34 age group in IM South Africa. She also managed to get in the top 100 overall. Her race splits were: swim 1:21, bike 5:40, run 3:39 for an overall time of 10;49:09. Well done Connie Dauben, you are our age grouper of the week!

Kia Kaha

Episode 52, Time with a virgin.
Your weekly Ironman fix.

www.ironmantalk.com

News for this week
This weekend’s race results, plus what’s up next week.
Simon Lessing is selling his Tri Dubai kit for charity.
20 Questions with Erin Baker on Xtri.
Geelong to become Australian home of 70.3.
101 has sponsors.

Interview with Chris Rose
Chris completed his first ever Ironman in  New Zealand. We got his insight as a first timer. He shares what he learnt on his big day.

Website of the Week
Now John has a ipod Matthew sent through this link. It’s a website where you can buy your favorite triathletes song list from itunes. It raises money for charity, great idea.
The website is: ironfly.com

Blog
It’s coming up to our first year of Ironman Talk. We want you to put forward your 3 favorite moments from the show. We’re going to make a big thing out of these answers during the first year show.

Age Grouper of the week
Jack Lynch stuck to the traditional Ironman plan by having an easy swim, bike and hammered the run. We also mentioned some Japanese guy who managed to just stay in front of the clock the whole day.


Coach’s Corner
John covers cramping in the swim. Why it happens, what we can do to avoid it and how to deal with it in the race.
 
John’s going to covering how to run Epic like training over the next few shows. Next week we have Peter Reid.

We have skype, check out our website.

Episode 51, And now for the big question!
Your weekly Ironman fix.

www.ironmantalk.com

News for this week
This weekend’s race results, plus what’s up next week.
Epic Camp in the News
Quiet news week

Website of the Week
trimapper.com is a great place to find races anywhere in the world.

Blog

If you were to choose who we were to have an interview with on Ironman Talk who would you have. Plus what would be the number 1 question you would ask?

Questions and Answers

Our focus this week is to try and catch up on some of the questions that have been piling up in Ironman Talk Studios. If you’ve sent in a question hopefully we cover it.

Coach’s Corner
In our tradition of taking on the hard subjects this week we are covering runners trots. John will cover why it happens and provides heaps of different ways to prevent it
 
John’s going to covering cramping during the swim and how to run Epic like training over the next few shows.

This week’s websites
    Website of the week: trimapper
    Other sites: IM New Zealand results, IM
    South Africa, Chris’ & TRex race reports.
     Amazing article about drugs.
    Where to get the older shows if you don’t
    have itunes: http://ironmantalk.libsyn.com/
    When you are there click on the grey word
    ‘Pod’ next to each shows episode.

Episode 50 Ironman Talk

www.ironmantalk.com

In this weeks show:

John and Bevans race reports
In the aftermath of IMNZ John and Bevan give a break down of the race. They cover the swim, bike and run.

High 5 Age Group Athletes in Taupo

1 Gary Burgess - Did a 9:50 at the age of 50!
2. David Craig - PB by 40 mins with a time of 9:58.
3. Greg Fraine - Won his 40-44 age group and got 12th overall in a time of 9:11.
4. Keegan Williams - Did a 9:11 in his first Ironman plus got 10th overall!
5. Shirley Ralston - Won the womans 55-59 age group in a time of 13:37.
Well done to all the Ironman Talk listeners who completed the race!

Blog

If you were in a pack during a race and someone was drafting on purpose would you point them out to the draft busters?

Click here to go to the page then click on ‘comment’ to add you goals. 


Interview with Jo Lawn
 Wellington born, Auckland raised, Lawn has taken a roundabout route to the top of triathlon racing. She played every sport ever invented during high school. Joanna was a member of the New Zealand cycling team for the Commonwealth Games in 1998. For the past four years she has been improving from a 4th placed in her first attempt at the distance to winning Ironman New Zealand for the past two years. She also holds the course record at 9:17.  In 2005 she finished 4th in the world championship held in Kona, Hawaii.
Joanna and her husband Armando Galarraga are now living in Auckland, New Zealand.
Check out her website: Joannalawn.com

Kia Kaha

News for this week

This weekend’s race results, plus what’s up next week.

IM New Zealand race preview.

Bevan and John in The Press

Flicker gets 2nd  at the AT&T Austin Marathon

Amazing article about drugs.

Meet John and Bevan in Taupo: Thurs, Fri 2-3pm at Blue Seventy.

 

High 5 Tourist Tips for Taupo

 

1 The tongararo crossing- a one day walk which takes you through sunning

scenary.

2 A tandem skydive at the taupo skydive centre- they can watch you from 12000ft as they plummet to earth.

3 White water rafting- a number of world class rapids are near to taupo

offering cold wet fun for all levels.

4 Walk around craters of the moon- just a few miles away is a great little

park which allows you to walk around and see the geothermal past of taupo

area.

5 A good old trusty new zealand bungy jump- what more can i say.

 

Product Review Center

 

The Stretching Handbook has gained a reputation as one of the most user friendly publications on stretching, flexibility and sports injury prevention. It's been endorsed by some of the biggest names in the health and fitness industry, and received rave reviews and testimonials from hundreds of satisfied customers worldwide.

 

Website of the Week

Duncan Whyte sent us through this link to some bike porn from the tour of California. It would be nice to be in a cycling team where you get this stuff for free!

Click here to see the page: Bike Porn.

 

Blog

 

We’re asking for  honesty this week! This weeks question is: would you take drugs if you knew you weren’t going to  get detected and it would make you one of the top athletes in the world?

 

Click here to go to the page then click on ‘comment’ to add you goals.  


 

This week’s websites

    Website of the week: Bike Porn.

    Other sites: IM Malaysia, Ficker in Austin,

    Jo Lawns blog, IM ironing board, Landis

    rap, Amazing article about drugs.

    Where to get the older shows if you don’t

    have itunes: http://ironmantalk.libsyn.com/

    When you are there click on the grey word

    ‘Pod’ next to each shows episode.

 

Questions & Answers

We have loads of questions to cover this week. If you have any questions email us at: ironmantalk@gmail.com

 

 

News for this week

This weekend’s race results, plus what’s up next week.
IM Malaysia race preview.
WTC announces a 70.3 in Germany.
Increased prize money at the ITU European Long Course Champs.
Epic Camp write up on Xtri.
Not long to IMNZ!!!

Age Grouper of the week
Celia Kurch for being the first female age grouper home at Challenge Wanaka. She managed to come in on 11:26 which placed her 26th overall in the whole race.

Blog

We were wondering if you could come up with ways that WTC and event organisers could increase the numbers of spectators at Ironman races. Imagine if every race was like Roth!

Click here to go to the page then click on ‘comment’ to add you goals.

Questions & Answers
We have loads of questions to cover this week. If you have any questions email us at: ironmantalk@gmail.com

Interview with Jane Patterson

Jane Patterson : Event Director of Ironman New Zealand.
Jane has overseen and led the team as Event Director since Ironman New Zealand moved to Taupo in 1999, which has seen a 100 per cent growth in numbers in eight years. She was approached by the new partners World Triathlon Corporation and Taupo District Council to run the management team for 2007.

Jane has a background in public relations and as an event manager for IMG, the world's largest sports management company, working on major events like the Queenstown Winter Festival, NZ Open Golf, V8 Supercars and the annual international concert tours as well as Ironman. She now runs her own event management company that manages the Port of Tauranga Half Ironman as well as New Zealand's major women's duathlon series.

Kia Kaha


 

Ironman Talk Episode 47

Episode 46 Ironman Talk

www.ironmantalk.com

News for this week
This weekend’s race results, plus what’s up next week.
IM Oz entry changes.
ITU letter to WADA
1100 people signed up for IMNZ

High 5 Head Wind Riding

1. Keep cadence normal.
2. Stay low on aero bars, relax upper body and don’t grip the bars too hard.
3. Don’t wear clothing that will catch wind. If wearing an aero helmet keep looking straight ahead.
4. Remember to drink.
5. Stay positive, it’s the same for everyone.

Blog
Francois sent through this week’s discussion. He was wondering if we thought Nina Kraft should be allowed to return to competition? Plus, if she won Kona, how would the crowd respond to her?
Click here to go to the page then click on ‘comment’ to add your thoughts.  


Bryan Rhodes

New Zealander Bryan Rhodes came onto the international triathlon scene competing as a junior in the 1990 New Zealand Commonwealth Games Triathlon Team. Coming from a water sports background Bryan has competed at a national level in both swimming and surf life saving. You will always see Bryan at the head of the field in the water.

His first major success was finishing 5th in the 1992 World Junior Triathlon Champs in Canada - teamed with Paul Amey and Cameron Brown, they took out the World Junior Team Championship Title.

In 1993 Bryan saw a stint on the European triathlon circuit basing himself in France. Following this, Bryan raced on the American circuit using Boulder Colorado as a base. 1996 was a turning point for Bryan when he competed in his first Ironman - Ironman New Zealand in Auckland.

Bryan has gone onto compete in numerous half and full Ironmans on the US and Canadian Circuit with numerous wins and solid results in major races. Bryan has also been able to pass on his knowledge of the sport mixing competing with stints as a swim coach in New Zealand and Penticton Canada.

This week’s websites
    Website of the week:  rhodey’s website.
    Other sites: coffeesofhawaii, IM Oz     
    changes, ITU letter to WADA. Guinness
    record for number of IM’s in a year.
    Where to get the older shows if you don’t
    have itunes: http://ironmantalk.libsyn.com/
    When you are there click on the grey word
    ‘Pod’ next to each shows episode.

Episode 45 Ironman Talk
www.ironmantalk.com
In this weeks show:
News for this week
This weekend’s race results, plus what’s up next week.
IM Switzerland Full, plus Jaja is racing there.
Silverman to include a 70.3 next year.
Xtri is updated!
Craig Alexander is doing IM Australia.
More prize money at IM
Australia.
More slots for Ironman
Louisville.


Age Grouper of the week
Sid Cumming from Invercargill, New Zealand. Sid is a bit of a South Island IM legend and he proved why by winning the 40-49 age group and was also the overall first age grouper. Well done sid.

Website of the Week
These crazy guys tried to do 30 IMs in 31. Go to iutasport.com to see the races they were trying to do it in. While you are there check out some of the long distance records, they’re amazing!

High 5 for Surviving Epic

1. You must take lots and lots and lots of vas!
2. Take ear plugs, eye covers and maybe even a nose plus. We’ll leave it at that.
3. Take all sorts of training gear.
4. Build up you coke intake!
5. Train like a mad man before you turn up. I will be harder than you think!

Coach’s Corner

John had a great, controlled race in Wanaka. This week he covers his race build up, the things he did to achieve his goal.


Questions & Answers

We have loads of questions to cover this week. Most of the questions this week are about epic.
If you have any questions email us at:
ironmantalk@gmail.com
 
This week’s websites
    Website of the week: iutasport.com.  
    Other sites: coffeesofhawaii, Alexander
    doing Oz, xtri.com, Louisville slots.
    Where to get the older shows if you don’t
    have itunes: http://ironmantalk.libsyn.com/
    When you are there click on the grey word
    ‘Pod’ next to each shows episode.

Kia Kaha

Episode 44 Ironman Talk

www.ironmantalk.com

In this weeks show:

The last of the Epic Camp interviews. Bevan and Brandon don't stop!
We're back to normal next week!

Kia Kaha

More From Epic Camp

More From Epic Camp

Interviews with epic campers

Episode 40 Ironman Talk

www.ironmantalk.com

The boys are on Epic Camp for the next couple weeks. We’re going to be bringing you loads of coverage from it. This will be released at random times so look out daily. We start this coverage with an interview with Gordo and Scott.
We won’t be updating the website over this time, Bevan doesn’t feel he will have enough energy to do this.

Kia Kaha

Hey guys, sorry about the bad sound quality on the last show. While I was on holiday David from Taipei cleaned it up. He did a great job!
I've resubmitted it so you can get a good copy of it.

Thanks David, you are a Ironman Talk legend!

See ya next time from Epic camp!

Episode 38 Ironman Talk

www.ironmantalk.com

In this weeks show:

This weekend’s race results, plus what’s up next week.
Google Searches for Triathlon.
New Race Series announced in the US.
Order 2006 Kona DVD online!

Age Grouper of the week
Anthony Seepie, an old school teach of Bevans, is the Age Grouper this week. He competed in the National Triathlon Series while battling  leukemia and prostate cancer at the age of 74! Well done Mr Seepie! Check out this news piece.

Website of the Week
After all the Mully talk lately Ed Roski put up www.mullet.com on the blog this week. Check it out!

EM’s Back!

We are lucky to have Emily Miazga on the show again.
This time around she’s covering what to do with your nutrition during race week. Plus things to look out for gluten free, vegetarian and vegan athletes.
Check out Em’s website here: powercookies.com

Well done Frank and Enos
We ended up combining their suggestions to create our new outro:
Iron Rusts, Ironmen don’t! Train Hard, Train Smart, Kia Kaha!

Questions and Anwsers
There are a good range of questions in this weeks show. We cover big week training, non wetsuit race rules, the gain in drafting and some questions Em covered.

This week’s websites
    Website of the week: www.mullet.com  
    Other sites: Google searches, New races,
    Order IM Kona 2006 DVD.
    Where to get the older shows if you don’t
    have itunes: http://ironmantalk.libsyn.com/
    When you are there click on the grey word
    ‘Pod’ next to each shows episode.



Iron Rusts, Ironmen don’t! Train Hard, Train Smart, Kia Kaha!

Episode 37 Ironman Talk

www.ironmantalk.com

In this weeks show.

News

Age grouper of the week.

Website of the week: 
An interview with the people from Pro 4. They are also putting on Challenge Wanaka.

Coach's corner about how to be a coach.

Questions and Answers

Train well

Episode 36 Ironman Talk

Go to www.ironmantalk.com to get this weeks show notes. It's late and I haven't got enough time to put them on here.

See ya

Bevan

Episode 35 Ironman Talk
www.ironmantalk.com

In this weeks show:

News for this week

This weekend’s race results, plus what’s up next week.
Ultraman update.
Luke Bell up against Cam Brown at Ironman New Zealand.
Ironman Hawaii on TV in the US.

High 5, Staying calm the day before the race.

1. Have a short Swim/Bike/Run in the morning - at race start time.
2. Meet up and have coffee with friends.
3. Watch a movie.
4. Go for a walk or do some shopping in the afternoon (not to long).
5. Clean your bike again!

Age Grouper of the week
Andrew Black is our Age Grouper this week. In the South Island Half Ironman he was in the front pack on the bike when 3km from the end his chain broke. Instead of calling it a day he ran to the bike/run transition and then went on to finish the race. Well done Andrew.

Website of the Week
Nick Mathers sent us through this great website: Sports Injury Clinic. Here’s what the website says about itself: Click where it hurts! The virtual sports injury therapist has been designed to ask the same questions a therapist would and demonstrate the same tests to help you identify your sports injury.

Dr John Hellemans
John Hellemans is one of the worlds top triathlon coach’s. As an athlete he has competed at the top level as both an elite and age grouper. He has just released a book about being a coach.
We have a great interview with him on his book plus his thoughts on Ironman.

    
***Get his book here***
‘The Triathlon Coach’.
go to www.ironmantalk.com

This week’s websites
    Results: Ultraman. South Island Half
    Upcoming races: Ironman WA.
    Website of the week: Sports Injury Clinic.    
    Other sites: Hawaii Ironman TV times.
    Where to get the older shows if you don’t
    have itunes: http://ironmantalk.libsyn.com/
    When you are there click on the grey word
    ‘Pod’ next to each shows episode.

Train well.

Ironman Talk 34

http://www.ironmantalk.com

News for this week

This weekend’s race results, plus what’s up next week.
Marc Herremens retires after winning Hawaii.
Challenge Queenstown moves to Wanaka
John and Bevan have a big race this weekend

Discussion
It's that time of the year when the big fella in the red suit starts to make his list. We were wondering what you Ironman athletes are asking for? There's no money limit, dream away!

High 5, Staying Calm During Race Week
1. Write a check list for equipment.
2. Take some work to do (stuff that doesn’t have deadlines attached.)
3. Have a list of things to do, tourist things, during the week.
4. Clean bike.
5. Spend extra time stretching.

Age Grouper of the week
Natsha Lydiard from New Zealand came 2nd at the Long Course World Championships in Australia. Natsha had a 1:11:16 swim, 4:32:51 bike and a 2:47:53 run for a total time of 8:32:02. Well done Natsha, good luck with your future.

Website of the Week
We have two websites this week. Last weeks website was a link to a Ironman song produced by Ammp. Click here to see the report.
This weeks website is Trizeit.de. It’s a free online triathlon magazine from Germany. The mag has heaps of good images and gives an insight in to the Germany world of Triathlon.

This week’s websites
    Results: Florida 70.3, Silverman, World
    long course champs, Decaman.        
    Upcoming races: Ultraman.
    Website of the week: Trizeit.de, IM song.      
    Other sites: A picture paints a thousand
    words. Marc Herremans retires, Challenge
    Queenstown moves to Wanaka.
    Where to get the older shows if you don’t
    have itunes: http://ironmantalk.libsyn.com/
    When you are there click on the grey word
    ‘Pod’ next to each shows episode.

Hey everyone

Sorry but you will have to wait until next week for the show notes. I'm in Taipei teaching aerobics.

See ya

Bevan

Ironman Talk 32

http://www.ironmantalk.com

News for this week

This weekend’s race results, plus what’s up next week.
WTC is off the list of WADA applicants.
Changes within Ironman North America Inc.
Gossip: WTC are thinking about dropping the cutoff to 14 hours.

Discussion
We want you to think of ways the pros can stretch their muscles more to get better conditions/pays with race organizers?

Website of the Week
Wikipedia - triathlon page. It’s cool because it has heaps of information on triathlon. It covers some of the athletes, types of races and a bit of information on history of the sport.

Age Grouper of the week
Joe Turcotte is this weeks age grouper. Joe has completed 5 Ironman races this year. In doing so he has raised $21,000 for Janus Charity. That’s a great effort.
We also mentioned how Adam Tice lost 140.6 pounds to do Ironman Florida. 

High 5 Saddle Sores
1. Only use Steroid Cream when you have saddle sores, don’t use it for prevention.
2. Exfoliate in the shower.
3. Wear boxer shorts or underwear that gets rid of the moisture. No cotton.
4. Have 3-4 days off the bike. Give the sores a chance to heal.
5. Use a male doctor, or maybe not!

Coach’s Corner
John covers two areas this week.
After getting a question on how sex effects racing performance John did his research and shares the results.
He also covers how to climb effectively when your riding. Next week we’ll cover desending.

This week’s websites
    Results: Deca IM, IM Florida, Auz
    70.3.
    Upcoming races: Silverman, Florida 70.3,
    Miamiman Half.
    Website of the week: Wikipedia - triathlete
    page.      
    Where to get the older shows if you don’t
    have itunes: http://ironmantalk.libsyn.com/
    When you are there click on the grey word
    ‘Pod’ next to each shows episode.

Train Well

Ironman Talk 31

http://www.ironmantalk.com

News for this week
This weekend’s race results, plus what’s up next week.
Macca vs Straddler
IM Kentucky sold out
Bevan’s doing Epic Camp, watch out.

Interview about recovery
We have an interview with Andrew Abahkan, an Ironman athlete and physio, about some of the best methods for recovery after training.
There’s some great insight that will help you in your recovery.  

Age Grouper of the week
Hwyel Davies, whilst he massively underperformed his expectations and was not happy with how he raced he gutsed it out to the line through some pretty challenging circumstances.His race report is on this thread:-
http://www.tritalk.co.uk/forums/viewtopic.php?t=22222&start=0

High 5 Saddle Sores
1. Make sure your bike set up is right.
2. Stand frequently.
3. Sit towards the rear of the seat.
4. Choose the chamois that works for you.
5. Use a supportive seat.
6. Lube your pants & keep them clean.

Discussion
Should IMC pay the pros more money and if there were no pros how would the sport be affected? Click on the link below and then click on the word ‘comment’. Click here to add a comment.

Product Review Center
We really enjoyed the movie, check out the show to hear out
thoughts. It you are in the U.S click here to find a theater to see
it at. You can buy the dvd at www.witmovie.com

Website of the Week
Swimmer guide is a great place to find swimming pools all around the world. If you are traveling this the website for you.

This week’s websites
    Results: Soma Half
    Upcoming races:  Deca IM, IM Florida, Auz
    70.3.
    News: Macca interview, Norman interview,
    WIT the movie,
    Website of the week: Virtual Cycling
    Where to get the older shows if you don’t
    have itunes: http://ironmantalk.libsyn.com/
    When you are there click on the grey word
    ‘Pod’ next to each shows episode.

Hey guys

Go to  http://www.ironmantalk.com to get this weeks show notes, it's late and I need to go to bed.

Bevan

Episode 29 Ironman Talk

http://www.ironmantalk.com

In this weeks show:

News for this week

This weekend�s race results, plus what�s up next week.
Earthquake in Kona, and it wasn�t Cam Brown on his bike!
Tri Pro Org are getting together in Kona.
Eagleman 70.3 in June 07 is sold out.
Tim Don get a ban for not turning up to 3 drug tests.

Age Grouper of the week

Reinhold Humbold who completed Kona in a time of 9:47:29. The amazing thing about Reinhold was that he was 57 at the time!
We also mentioned Bob Scott is did 13:27:50 at the age of 75.
Lastly we had Robert McKeague was the first 80 year old to finish before the cut off time.

Discussion
It�s time for you to have a chance to give us you picks for this weeks race. The winner will get their photo and a mention on the website next week! 

An interview Luis Vargas

We catch up with Luis Vargas, an Ironman coach from Mark Allen online, about what�s been happening at Kona.
He give his picks for the race plus some tips and talks about the earthquake.

High 5 for Surviving a Earthquake
1. Get under a door if you are inside.
2. Stay away from buildings, trees or telephone lines.
3. If you are driving stay away from underpasses.
4. Cover you head.
5. Stay calm.

Product review centre: Carmichael Training Systems training DVD�s
Click here for their website.

We had load of great questions and answers, your have to listen to hear them

Train well

Ironman Talk Episode 28

http://www.ironmantalk.com

In this weeks show:

News
This weekend’s race results, plus what’s up next week.
New Ironman Kentucky race
70.3 world champs course unveiled.
IMNZ has 10 extra Kona slots plus a bonus slot for last years entries.

Age Grouper of the week

This weeks age grouper of the week is from the 2005 Ironman Hawaii.
Andrew Eldridge from Australia won the Physically Challenged section in a time of 12.28

Bevan & Johns Kona Picks
Bevan’s guys: Cam Brown, Chris McCormack, Faris Al-Sultan, Oscar Galindez, Cameron Widoff.
Girls:  Natascha Badmann, Kate Major, Jo Lawn, Michellie Jones, Belinda Granger.

John’s guys: Cam Brown, Chris McCormack, Faris Al-Sultan, Raynard Tissink, Rutger Beke.

Girls: Natascha Badmann, Michellie Jones, Jo Lawn, Jo Zeiger, Kate Allen.

Hawaii Race Tips!

John and Bevan give their tips for being successful in the big race!
They cover eight different areas:
Traveling tips
5-10 days before the race
General tips
Swim
Bike
Run

Discussion
Ironman Corporation offer Kona slots in 70.3 races around the world. We would to know if you think this a good or bad thing and why? Click on the link below and then click on the word ‘comment’. Click here to add a comment.

This week’s websites
    Results: Ibiza Long Course.
    News: New Ironman race, 70.3 Champs
    course Epic camp, Mini Epic.
    Website of the week: Bikely,  Great crazy    
    biking You Tube video!   
   Where to get the older shows if you don’t
   have itunes: http://ironmantalk.libsyn.com/
   When you are there click on the grey word
   ‘Pod’ next to each shows episode.

Ironman Talk Episode 27

http://www.ironmantalk.com

In this weeks show:

This weekend’s race results, plus what’s up next week.
IM China has been canceled.
2007 Kona Lottery open.
Tyler Hamilton to race in Silverman as a team.
Great article on xtri about the state of the sport.
IMUK will be at Sherbourne Castle next year.

Age Grouper of the week

This weeks age grouper is Matthew Morris. In the Redman Ironman distance race he did the 5th faster bike split of the day. Well done Matthew.
Discussion
We want the people who have done Hawaii to share some tips with those who haven’t. What are the things you would do different if you went to Kona again.

Coach’s Corner

Finishing off you season
    Have a clear date for the end of your season, avoid the temptation to keep dragging it out.
    Allow a minimum of 2 weeks off after your last race (try to completely get away from triathlon).
    Then follow unstructured (low volume) training for a few weeks and spend time planning you next season.
    Try to take as many weekends ‘off’ and spend time with family & friends.
    Important not too take too much zero time.
    Off season is the best  time to work on limiters rather than trying to find small gains in strengths.
    Great time to do some detailed technique analysis (videoing).

Questions and Answers

Mark and Jono gave us some information on why 70.3’s are still called Half Ironman in Australia.
Andy Gump asks us what we think a competent IM finish time is.
Pete asks if we should keep training if we are sick.
Denis wanted to know about big volume training.
Joel let us know about Faris ‘Aluminum’ Sultan’s website.

This week’s websites
    Results: Redman, Gold Coast Half.
    Races coming up: Ibiza Long Course.
    News: IM China falls through, 2007 Kona    
    lottery open, Tyler Hamilton in Silverman,
    Great article on xtri, Bike porn!
    Website of the week: Woman’s Triathlon
    Forum.
    Other websites: Bevan’s new sponsor:    
    High 5 nutrition.

Ironmantalk Episode 26 - Sep 27th, 2006

http://www.ironmantalk.com
  
In this week’s episode:

In this weeks show:
News
This weekend's race results, plus what's up next week.
Xtri picks it’s top 5 for males and females in Kona
Cheap bike for Kona qualifiers!
New sponsor for 70.3 champs
IMNZ changes the way you choose if you want your Kona slot.

An amazing interview with Emily Miazga:
Here some of her history:
    *  Bachelor of Science in Dietetics and    
    Food/Nutrition
    * Master of Science in Clinical Nutrition
     and Food Management
    * Elite endurance athlete in multisport
    * Member of the American and New
    Zealand Dietetic Associations

Emily created and developed EM'S POWER COOKIES® sports cookies
and Nutrition Fit Consultants in 2004. She started the cookie business with the encouragement from her friends who over the years, were hooked on her cookies!
Emily is the consulting nutritionist at Active Health QEII in Christchurch.
Check out Em’s power cookies, they’re are fantastic. www.powercookies.com

John & Bev’s big ride stats

We did a big ride of 500kms over two days. We thought we would put up Johns Polar stats, check out our website.

Discussion
There seems to be a tread to have Clydesdale division in triathlon races. Is this division needed, does it add value to the sport and should it be given Kona slots?
Click here to add a comment: http://ironmantalk.typepad.com/ironman_talk/

This week’s websites
    Results: Redman, New Forest    
    Half, Big Triathlon.
    Races coming up: Gold Coast Half,
    Elbaman.
    News: Xtri kona picks: Male, Female, Tri-   
    Dubai text messages, Cheap bike, New
    sponsor for 70.3 champs
    Website of the week: Bike tech review.
    Other websites: Tri-Dubai text messages,


Train well

Ironmantalk Episode 24 - Sep 20th, 2006

http://www.ironmantalk.com

In this week’s episode:

In this weeks show:
News
This weekend's race results, plus what's up next week.
Bevan and Johns report after their big training weekend.
Zack gets 2 years!

Age grouper of the week
Alicia Parr is our age grouper of the week for coming in 3rd, including the men, in the Grand Columbian! Well done Alicia.
   
Also check out Katya Meyer’s website, last weeks winner.

High 5 Cold Weather IM Tips

1. Overdress, it’s better to be to warm than to cold!

2.  Roll arm warmers up.

3.  Have gloves, toe warmers and a hat to wear on the bike.

4.  Wear a disposable polyprop.

5.  Delay getting into the swim too early.

Questions and Answers

TJs question about lactate testing devices. Go to Lactate Pro.
Des told us about The Vitruvian race. Plus asked about for more information on John lactate results.
Gary wanted to know if a long bike, long run brick is a good thing?
Fausto wondered if doing a marathon 4 months out from an Ironman is a bad thing. John had a similar question.
Ben wanted to know what ‘Ironman Pace’meant.
Rob gave some great feedback on IM Canada. He asked if they should have wave starts with such big numbers?
Guy wanted to know about road bike tyres.
Gary and Neil let us know that IMUK may be moving.
Andrew let us know about some races.

Episode 24 Ironman Talk

http://www.ironmantalk.com

In this weeks show:
News
This weekend's race results, plus what's up next week.

Hamish Carter saying that triathlon needs to be aware of drugs.

Interbike Coming up in Vagas!

Age grouper of the week

Katya Meyers for being the last name on the results page! Although, in a time of 11:33:39, she must have had a good race.
   
We also want to take away Jim Beuselinck’s age grouper award and give it to Mark Stenning. Mark came second to Jim in IMUK.

High 5 Keeping you swim cap on

1.  Get a hair cut if you have long hair. That was John’s hint for Bevan.

2.  Use a Silicone cap, the extra money is worth it. Plus make sure it has a grip around the bottom edge.

3.  Have dry hair when you put the cap on.

4.  Pull the cap right down so it covers the front of the forehead and the ears.

5.  Use a push start instead of diving in. This way the cap will stay on.


Questions & Answers
Matthew Cowdrey’s question about buying a power measurement kit for the bike.
Gary’s feedback on the British media’s coverage of their success at the ITU world champs.
Mark Stenning’s view on what happened in IMUK.
Dave Remy has put his race plan up again. Check out our links page.
Gary Fegans feedback from the Pirates in Germany.

This week’s websites
    Results: Ironman Wisonsin,    
    Bondesse Tri Challenge, Iron Desert, Lost
    Sheep.
    Races coming up: Espirit Triathlon, Grand    
    Columbian, The Survival of the
    Shawangunks.
    News: Interbike Conference. Kristel
    Laureyssen’s Calendar.
    Website of the week:  Marathon Guide.
    Other websites: Priates race reports.    

Train well

Episode 23 Ironman Talk

http://www.ironmantalk.com

In this weeks show:
News
This weekend's race results, plus what's up next week.

Ironman Arizona 2007 has been sold out.

ITU putting time and money into the development of the sport.

Age grouper of the week

This week's age grouper is Axel Reiser for getting 7th in Ironman Korea. He was the first age grouper home in a time of 8:39:12. Good luck in Hawaii.
We also got an email from Fausto in Brazil about Reinaldo Colucci. This is a young kid to is someone look out for in the future.

High 5 for change a flat tyre!

1.  Check the outside of the tyre for any objected that could have caused the flat.

2.  Keep the leavers close to each when putting them under the tyre.

3.  Find the hole by pumping up the tube once you have got it out. Then check inside the wheel at the same place.

4.  Put the new valve in the wheel and then put a little bit of air in tube before putting the tyre back on.

5.  Be careful not to pinch the tube when using the leaver to put the tyre back on.

Product Review Centre

Future Dreams DVD


Questions & Answers
Mathews question: Can age groupers peak 3 times in a year.
Ray asking if there is any need for aerobars for slower riders. Plus about core exercises.
Brian was wondering if he should focus sprints or Olympics before doing a half.
BZA asks if Dave Remy could put his race plan up again.
Fausto was wondering if he should ride with group even though it�s not what his program says.
Jonathan asks about when to start IM specfic training.
Ian about the difference be Olympic and halves.

This week's websites
Results: The Canadian, Monico 70.3.
Races coming up: Ironman Wisonsin,    
Bondesse Tri Challenge, Iron Desert.
News: Arizona sold out, ITU�s Globe    
Growth.
Website of the week:   A great triathlon    
advertisement. Click here.
Future Dreams for Haydn's video.    

Ironman Talk Episode 22

http://www.ironmantalk.com

News:
This weekends race results, plus what�s up next week.

Chris Macca signs up for Challenge Queenstown.

Mark Allen and Dave Scott is finally up. Go to: This weeks websites.

ITU World short course champs on this weekend.

Age grouper of the week

     This week�s age grouper is Jessica
     Stacey of Tauranga, NZ. She managed
     to win her age group, 18-24, in a time of 
     10:50:10 in her first Ironman!
     Recommended by Craig Whiting. 

Haydn Woolley interview

    FutureDreams is a swim
    coaching business started in
    late 1997 by a former New
    Zealand swimmer-turned
    triathlete. Haydn Woolley
    raced as an ITU athlete for 3
    years emerging as the leader after the      
    swim leg in over 95% of his races, 
    culminating in the world's fastest ever
    Ironman Swim of 43.30 (Auckland 1997).
    Now he works fulltime in his coaching
    business while continuing to train for fun.
    Check out Haydn�s website:
    futuredreams.co.nz
    While you are there have a look at his Swim Videos.
    Thanks for the interview Haydn.

This week�s websites
    Results: Ironman Canada, Ironman Korea,
    Aldmere.
    Races coming up: Monico 70.3,Sado 
    Island Triathlon Japan, The Canadian.
    News: Insidetri on Zonfingen.
    Mark Allen and Dave Scott: It�s in 6 parts.
    Websites of the week:   Trifind.com plus    
    Triscoop for a tri forum.
   

Train Well

Ironman Talk Episode 21

http://www.ironmantalk.com

News:
This weekends race results, plus what’s up next week.

IMUK organisers were handing out diet coke, whoops!

70.3 continues to grow and what that mean for the events.

Bjorn Anderson’s bike set up, it’s unbelievable.


Coach’s Corner
    John covers bike etiquette. He goes over
    Getting started.
    General etiquette.
    Moving to the front.
    Climbing and descending.
    More general etiquette.

Product Review Centre

     PRO4 Recovery

High five: Cleaning your bike

Age grouper of the week

     Jim Beuselinck
     Jim had an amazing race in Ironman UK.
     He managed to come 3rd overall in a time
     of  8:46.35. Jim was leading the race with
     only 3 miles to go. Great work Jim!


This weeks websites
    Results: Embrum, Ironman UK, Brazil 70.3,  
    Timberman 70.3.
    Coming up races: Ironman Canada,
    Ironman Korea, Aldmere, Extrememan,
    Austria Triathlon.
    Ironman 70.3 continues to grow.
    Interesting article about Bjorns bike set up
    Mark Pollocks inspirational website.
    Lost sheep triathlon.
    Our new blog!

Train well.

Ironmantalk Episode 20th - July 2nd, 2006

http://www.ironmantalk.com
  
In this week’s episode:
News:

Epic Camp NZ registration opens. Gordo forum update.

Doe and Granger sign up for Challenge Queenstown.

Good article with  Peter Reid. Click here.

Triathlon Swimsuit Model.

Results:
Norseman, Embrumman, Tokia Half.

Up Coming races:
Ironman UK, Timerman 70.3.

High 5: Tips for Training while traveling.

Website of the Week:
http://www.imemag.com
A new Ironman Eman, it’s free!

Coach’s Corner:
Swim Etiquette. All the tips that a new swimmer needs to know.

Questions and Answers:
Jeff’s question about why more age groupers don’t get in the top 20 more often.
Grant emailed us the link to the Lance Armstrong triathlon movie.
Rays question about monthly bench marks.
Matthew sent us this interesting article.

The new website is days away. It should be up by early next week. I’m having had trouble uploading the 1989 Hawaii movie. I’ll put it up with the new website.

Train well.

Hey everyone.

It's a shortened show this week because Bevan is in Auckland. So sorry there are no show notes. We will be updating the website over the next couple weeks. We think you will like it!

 

Train well

Ironmantalk Episode 18 - July 2nd, 2006

http://www.ironmantalk.com
  
In this week’s episode:
News:
Results: Vineman 70.3 
 
Doping, Zack test positive.

Ironman USA sells out in 90mins.

Interesting article on how drug testing working.

Christof Wandratsch breaks the Ironman swim record in 41mins and 26 secs.

Up coming races:
Norseman Norway
Bigfoot Triathlon Canada
Ostseeman Germany

High 5: Peeing on the bike.

Website of the week:
Tridubai’s athletes blogs

A 30min interview with one of the top Ironmen in the world, Cameron Brown!

Train well

Ironmantalk Episode 17 - July 26th, 2006

http://www.ironmantalk.com
  
In this week’s episode:
News:
Results: Ironman Germany, Ironman Lake Placid, Longest Day and Lake Stevens 70.3.  
This weekends races: Finish Long Distance Champs, Kalmar Triathlon and Vineman 70.3.

Jugen Zack Retires.

Terenzo Bozzone’s thoughts on the Lifetime fitness.

Age grouper of the week:
Francine Burgess for riding for 8:31:08.

Websites of the week!:
Trigearreview.com and Janesappeal.com.

Coach’s corner:
How to fit training into a busy lifestyle. 5 Important tips to help you be successful fitting your training in.

Questions and Answers:
Ross’ questions about John Hellemans and his book. Plus he has the 89 finish!
Daniel’s question about the difference between ironman and 70.3 training.
Matthew’s question about power training.
Cramping tips for Rob.

We have a 30min interview with Olaf Sabatschus, a top professional Ironman and also the head of the Triathlon Professionals Organisation.

Train well

Ironmantalk Episode 16 - July 19th, 2006

http://www.ironmantalk.com
  
In this week’s episode:
News

Results: Austria Rusults

This weekends races: Ironman Germany and Ironman Lake Placid

Silverman offers 100k for a team to offer 8 hour mark.

Age grouper of the week:
Trix Zgraggen for an amazing race.

High 5: Tips for keeping the balance in life. Check out our Top 5 Triathlon Tips pages.

Websites of the Week!: http://www.cycle2max.com and http://www.tritalk.co.uk

Coach’s Corner:
The 6 C’s of endurance training. Check out Johns article on http://www.ironmantalk.com

Questions and Answers:
Lois Tiedemann is writing a triathlon book and she wants our help. Go to www.triathlonbook.com to check it out.

Check out www.ultrasport.tv to see another Ironman movie, thanks Pete.
Matthews question about one discipline training. Good luck this week end Matthew!

Dr Johnson’s questions about the Julie Moss video. Click here our links page to see it.

Train Well

Ironmantalk Episode 15 - July 12th, 2006

http://www.ironmantalk.com
  
In this week’s episode:

News:

Drugs in the Tour, does Ironman have the same problem?

This weekends races: Ironman Austria

High 5: Tips for buying Post Race Recovery. Check out our Top 5 Triathlon Tips pages.

Website of the Week!:
www.chaosireland.com - To see a 20 min doco on a Ironman build up.

No Coach’s Corner this week. Instead John gives a wrap up on Epic Camp. Check out the website: http://www.epiccamp.com

Interviews with Scott and Ed after epic Camp.

Questions and Answers: Mathews 3 questions!

Train Well

Ironmantalk Episode 14 - July 5th, 2006

http://www.ironmantalk.com
 
In this week’s episode:

This weeks show is slightly different. We’ve focused on interviewing some of the guys on Epic camp.
We catch up with Scott Molina, Ken Wallace and Gordo.
We’ll back to normal next week.

Hope you enjoy the interviews!

I'll do the show notes later on in the week. Check out the website on Sunday.
Sorry about that but my partner is just getting out of bed!

Train well.

Ironmantalk Episode 12 - June 21st, 2006

http://www.ironmantalk.com
  
In this week’s episode:

News:
Results from UK 70.3, Muskoka (Canada), New Balance Half (return of Lori Bowden).

This weekends races: Ironman France & Ironman Coeur d’Alene. (Bevan and John had the same people for their tantalizer picks.)
 
Peter Reid retires from being a professional Ironman.

John is setting up for Epic Camp in France.

An interview with Ian Wright from http://pyreneesmultisport.com about his triathlon and cycle tours in France.

High 5: Traveling tips for packing you bike. Check out our Top 5 Triathlon Tips pages.

Age grouper of the week:
Victor Mccloud for doing a 70.3 at the age of 69! Go you good thing!

Website of the week!: http://pyreneesmultisport.com

Coach’s Corner:
Swim tests plus blister tips.

Questions and Answers
Well done Paul on your first 70.3.
Gary’s question about using a local or internet coach.
Matthews question on a world series for Ironman.
Lastly a bigYa-harrrrrrrrrrrrr to the Runner’s World Pirates!

Train Well

Ironmantalk Episode 11 - June 14th, 2006

http://www.ironmantalk.com
  
In this week’s episode:

News:
Results from Eagleman 70.3, Cam Brown got 3rd in Spain.

Olaf is to have a meeting with WTC President Ben Ferric.

The Ironman Documentary with Peter Reid, Lori Bowden, Heather Fuhr and Luke Bell. It’s called ‘What It Takes’.

The website to get old Ironman DVDs, Ironmandvd.com

John is off to France for Epic Camp! Bring it on. We are going to have heaps of interviews over the week.

Age Grouper of the Week!:
Mike Caiazzo for making top 10 as an age grouper in some race!
Plus check out the piece on Vicki Jones.

High 5: Open water swimming tips. Check out our Top 5 Triathlon Tips page on the website.

Website of the week!:
Triathlon Times

Coach’s Corner:
Race Planning - check out John’s article.

Questions and Answers:

Paul’s question about drafting.

Emma going to do an Ironman, bring it on girl!

Patrick asked about interviews with the legends of the sport.

Matthew with another great question about unions for the sport.

Thanks Sean.

Train Well

Ironmantalk Episode 10 - June 7th, 2006

www.ironmantalk.com
  
In this week’s episode:

News:

Results from Honu 70.3 plus Oliver Half.
 
There has been a lot of activity from Olaf at Triathlon Professionals Organisation. They have been expressing there views on drug testing and the drafting zones.

Chris McCormack going back to Olympic distance triathlons.
 
Gordo’s race report on xtri.

Challenge Queenstown race entry’s open.

Age Grouper of the Week!:
Luis De La Torre for being the first person home from Hawaii in the Honu 70.3. Plus he had a great race, getting 6th!

High 5: Winter bike training tips. Check out our Top 5 Triathlon Tips page.

Website of the week: pponline.co.uk. Special thanks to Jo Rowell.

Coach’s Corner: Setting goals. Check out John’s article and Bevan’s article.

Questions and Answers: Why are New Zealand, Australia and Germany athletes doing so well in triathlon?

Luke Bells Podcast.

Thanks to Mark Cathcart for his help on I.T. stuff!

Ironmantalk Episode 9 - May 31st , 2006

Go to http://www.ironmantalk.com for all the links.

In this week’s episode:

News:

Results from Ironman Brazil, Japan and Baja 70.3. Plus World Long
Course Duathlon Champs.

Tantaliser Trifecta results: Bevan 5 points, John 7 points.

Upcoming races: Houn 70.3, IronTerra.

Xtri’s events page.

Craig Alexander joins Tri Dubai.

Age Grouper of the Week!:
Penny Kirkwood; she won the 35-39 age group after a 1:40:55 swim.

High 5: Tips for communicating with your coach. Check out our Top 5 Triathlon Tips page.

Website of the week:
www.beginnertriathlete.com

Coach’s Corner: Planning your season part 3. A recap on the last 3 weeks with some extra tips.

Listeners‘ email questions:
Nick Mathers from New Jersey asks what it means to be a professional Ironman?

Robbie Haywood from Brisbane has got some comments on the Hawaii Lottery slots.

Train Well

Ironmantalk Episode 8- May 24th , 2006

In this week's episode:

News:

Triathlon Tantaliser.

WTC wind tunnel results. Were they that realistic? 
 
Last week's race results: Lanzarote, Florida 70.3.

This weekend's races: Japan and Brazil.

Triathlon Trifecta Tantaliser Picks:
John’s picks: Japan 1st Byung Hoon Park, 2nd Kawaha Hayato, 3rd Pehr Vabrusek. Brazil 1st Raynard, 2nd Oscar, 3rd Bell.

Bevan’s picks: Japan 1st Chris Lieto, 2nd Kawaha Hayato, 3rd Uwe Widmann. Brazil 1st Sabatschus, 2nd Bell, 3rd Bayliss.

Points: John 1, Bevan 0.

Age Grouper of the Week!: Bob Kelley for being a legendary old bugger!

High 5: Shoulder Stretches - check out the photos on www.ironmantalk.com.

Website of the Week!: Gordo’s website and forum.

Coach’s Corner: Planning your season part 2. The tricks of the trade to make sure you plan your season well.

Listeners' email questions:
Jo’s questions about Lactate Threshold and improving your time after you have completed a few races.

Pete’s recommendation for a free training log.

Fabien’s weight loss website.

Matthew’s question about gear. If you have any feedback on this email us.

Train Well

Ironmantalk Episode 7- April 10th, 2006

In this weeks episode:
News:
Last weeks race results: Lisboa 70.3 , Gulf Coast Half.

Race reports from: Terenzo Bozzone, Cameron Brown and Lisa Bentley.

More on WTC and ITU are sorting out their problems.

This weekends races: Lanzarote, Baja 70.3, Florida 70.3.

Age Grouper of the week: June Mclain for a great swim at Gulf Coast.

High 5!: Top 5 tips for avoid cramping.

Website of the Week!: http://www.pfitzinger.com/labreport.shtml. Great website for running tips.

Triathlon Trifecta Tantaliser: Lanzarote

John’s picks: 1st Juhanson, 2nd Martinez Rubio, 3rd Llanos.

Bevan picks: 1st Liebetrau, 2nd Andersson, 3rd Hellriegel.

Coach’s Corner: Planning your season part 1. Plus training logs. The whys, hows and when for both areas.

Listens emails question. John’s PDF of Ironman race rules.

Go to http://www.ironmantalk.com for all the links to these show notes.

Ironmantalk Episode 6 - April 10th, 2006

In this weeks episode:
News:
Last weeks race results: Wildflower, St Croix 70.3, New Jersey Devilman, Bussleton Half Ironman (Australia).

WTC and ITU are sorting out their problems.

Age Grouper of the week: Carlos Lomba at St Croix.

High 5!: Top 5 tips for using your wetsuit, plus how to look after it.

Website of the Week!:  Triathlon.org for finding your local triathlon club.

Coach’s Corner: Radio Sports interview with Mark Allen.

Scott Molina’s thoughts on Supplements.

Listeners email questions.

Ironman Talk Episode 5 - April 3rd, 2006

In this weeks episode:

News:

Ironman Hawaii Lottery, good or bad thing?

Last weeks race results: Ubatuba Half, Strongman

This weekends races: Bussleton Half, Wildflower, St Croix, New Jersey Devilman, Gulf Coast Half.

We're getting on top of our mic problems!

 

Website of the week!: www.cyclingnews.com

 

High 5: John and Bevan give their top five tips for first timers during the race.

 

Interview with Triathlon and Ironman legend, Scott Molina!

 

Ironmantalk Episode 4 - April 26, 2006

In this weeks episode:

News:

Ebay auction of Kona Slots. 
Ironman France Course made easier.  
Is all the Hawaii talk just gossip? What the Major of Kona had to say. 
Ironman Live has a new website. 
Lance Armstrong is competing in NY Marathon, will he do an Ironman?

Website of the Week!: Marathon Pace Calculator.

Age Grouper of the Week!: Ciaran Cassidy.

High 5: John and Bevan give their top five tips for first timers in preparation for the big race.

Coach's Corner
Big week training, the what's, whens and hows.

Train Well

Ironmantalk Episode 3 - April 19, 2006

In this weeks episode:
News: Could Hawaii be moving?

Up coming races:
 St Croix 70.3,
Ironman Lanzarote,
Ironman Japan,
Ironman Brasil.

3 Day Ironman

Ironman wetsuits changing brand to Blue Seventy.

A little bit on Epic Camp.

An interview with professional Ironwoman Karyn Ballance!!!

Coaches Corner: Training Intensities, Lactate Testing and Training Zones.

Ironmantalk Episode 2 - April 12, 2006

In this weeks episode:

Results from Ironman Arizona, plus St. Croix 70.3 the next race on the calender.

Where should 70.3 sit as a qualifier for Hawaii?

The new Triathlon Professionals Organisation.

Overtraining, what is it, how do you know you have it and what you can to overcome it.

Swimming tools: Which ones work and why.
                                     

In this weeks show:

An intro to John and Bevan

What we plan to do with the show

Challenge Queenstown, and Ironman distance triathlon in Queenstown, New Zealand.