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Key Ingredients of Ironman World Championship Qualifiers

Coach’s Note by Lance Watson

When examining Kona Qualifiers, the levels of competition are so strong that there is no accidental way of rising to the top. It is harder and harder to qualify with more Ironman events worldwide and limited spots to race in Kona. To be able to stand on the podium at any Ironman, all the competitors must arrive with peak preparation - they are in their best physical shape. So what sets the champions apart? Their mental edge, which is cultivated intentionally in training and through past race experiences. Here I discuss some common themes in mental traits shared by top age group athletes...

Ask a Coach: "Do I need a triathlon bike for 70.3 and Ironman races?"

By Lifesport Coach Mark Overton

I recently had an athlete, who I have coached for a year, ask me if he needed to get a triathlon bike to compete in an Ironman. I find this is a common question for athletes new, or fairly new to the sport of triathlon. Is a triathlon bike really needed, or your current road bike enough?

Mental Mastery of the Ironman Marathon

Coach’s Note by Lance Watson

One of the best ways to prepare for the mental challenge of your Ironman is to practice an optimal mental state during training. A well-trained athlete can significantly under-perform if they have not given equal consideration to the psychological task at hand. While the swim may be daunting and the bike challenging, the marathon is the most physically rigorous element of the Ironman, and as such, requires incredible mental fortitude to perform at the upper end of your capabilities.

Ask The Coach: “Is there one 'right' running form?”

By LifeSport Coach Dan Smith

There are many different running styles and some runners appear to have clumsy or poor form, yet manage to run quite quickly. Why is that? Yes, there are a couple of techniques that separate a good runner from a poor one, but is there one 'perfect form'?

Training and Racing in Canada's Sub-Arctic

Athlete blog by Matt Durand

Over the past three weeks I have had the opportunity to race, what are arguably, Canada’s two most Northern Triathlons. These races were some great warm up events in preparation for my ‘A Race’, Ironman Canada, and while living in the sub-arctic provides some very unique opportunities it also provides many challenges to training for long course races, especially when paired with being employed full time in the Army in a position that sees me leaving for weeks at a time!

Ask the Coach:

By LifeSport Coach Mark Shorter

I can definitely relate to being nervous about race-day logistics. It’s intimidating. How much time should you leave immediately before a triathlon? Sometimes it’s those crucial beginning minutes that separate athletes from attaining a podium position at a race or not. So how early should you arrive before race-day? Let's dive deeper into that answer!

Racing in Hot Weather: How to Beat the Heat in an Ironman

Coach’s Note by Lance Watson

Summer is here, and race courses are heating up. While the obvious challenges of Ironman are the distances and difficulty of the swim, bike and run, one major barrier to summertime success can be heat and humidity. This builds as your race day progresses. Poor heat acclimation and hydration strategies can ruin even the best training preparation.

What's your pre-heat acclimitization plan? Read the full article here.

Ask a Coach: Why do athletes compete in Ultra distance triathlons?

By LifeSport Coach Chuck Kemeny

I have been around the Ultra Triathlon scene for almost a decade now.  I have been blessed to race them personally and to not only coach, but to also crew for athletes who compete in Ultra's. For me, being successful at the distance required more mental strength, physical fitness, and a deeper nutrition knowledge than shorter distances. I learnt more about my body, how to optimize recovery and how best to plan my pacing in order to maximize the performance for the duration of the race. That was my reason, but why do other athletes do it? 

The High Performance Taper

Coach’s Note by Lance Watson

You’ve done the hard yards, the long miles. Its 2 weeks till your Ironman, or “A” race. It’s time to hit the couch, put your feet up, and do nothing… or is it? Though the bulk of the physical work may be done, taper time can have the greatest impact on your race performance if done well.

While compiling some useful taper tips, I consulted Lisa Bentley, an athlete whom I coached throughout her high performance career and to 11 Ironman wins. I asked the Triathlon Hall of Fame inductee to include her taper “performance tips”.

4 Healthy Tips to Boost Your Immune System

By LifeSport Coach Chris Thomas

"I travel frequently for work and am a parent to three kids. Do you have any tips on how to keep my immune system strong throughout the year?"

This recent question from one of my athletes is very applicable to all athletes - therefore I wanted to share, and dive further into, my top recommendations on how to maintain a healthy immune system.

Switching Gears: 6 Weeks to Your Big Race

Coach’s Note by Lance Watson

Now is the time to start getting excited about racing. As we move along toward late April, most athletes will be finishing up their main foundation training period of the year, and will be anticipating starting some serious spring and summer racing. This training block will constitute...

Question of the month: Should I eat on my longer spring base rides?

Question: "Something I've heard athletes do is not eat or drink any calories on their base riding or running miles this spring in order to train their body to use fat vs glycogen.”

Read the answers from various LifeSport Coaches!

Spinach and Cottage Cheese Cannelloni

By LifeSport Dietician Celine Evans

Great tasting vegetarian meal, high in protein, essential vitamins and nutrients.
Ideally served with a green salad.

New Swimmer: Are You Overthinking It?

Coach’s Note by Lance Watson

The reality is how can you possibly improve with so much going through your head once? For the newer swimmer, it is best to simplify. You have to finish elementary school before you go on to high school and college. As adult swimmers, we often try and skips steps and go straight to college.

I like to encourage my newer swimmers to pick simpler themes, and try not to overthink things.

Consider these 5 points, and try not to go on to the next step until you have mastered the prior step!

5 Ways to Become a Stronger Long Course Runner

By LifeSport Coach Dan Smith

When I ask an athlete how their race went, I often hear that they had a great swim and bike, then the struggles began during the run and eventually the wheels fell off. And these are athletes who typically run well in stand-alone running races. So what does it take to make the run your weapon in 70.3 or IRONMAN racing?

Is it Better to Race with or Without Technology?

Coaches Note By Lance Watson

Technology is a great racing tool and many athletes have breakthroughs pacing with GPS, power or heart rate. By utilizing regular lactic or field testing to establish quantifiable training and racing zones, coupled with observing and analyzing training metrics on a regular basis, an experienced coach is able to pin point targets that will assure you a strong result.

5 Training Strategies for Faster 2017 Running.

Coach's Note by Lance Watson

It’s February. You have a 3-4 month window available right now to positively impact your triathlon run performances this season. If you want to be a triathlete who relishes the run leg rather than survives it, consider these 5 training strategies:

5 New Challenges for 2017

Coach's Note By Lance Watson

Mix it up in 2017 to keep things fresh, improve your game, and keeping your adventurous sport-spirit bright and thriving. There are many resources to learn how to be successful in these exciting endeavours and experienced coaching can help get you to new finish lines you only ever dreamed of!

A New Start for 2017

A Long Term Plan for Success!

OK, so your habits during the holiday season didn’t exactly go according to plan…and now you vow to eat better and get back to your training regime from the 1st January. It can be hard work to stick to resolutions; in my experience best results for developing lifelong habits occur when you focus on being consistent with 1-2 goals at a time

Ask The Coach: How Many Races Should I Run in a Year?

By LifeSport Coach Dan Smith

Question: “How many races should I run in a year?”

Answer: How many races an athlete can run in a year depends on the athlete.  I say this not to be difficult, but every athlete is unique and responds to races in their own way. Some athletes look forward to meeting their competition and can’t wait to step up to the start line.

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