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...

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 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”.

Making the Game Plan Work!

Written by LifeSport athlete Janos Mako

While the day had an unexpected level of toughness on the run, I know that my solid game plan and methodical approach paid off. I very much appreciate the coaching I received from Chris this year: he took me to the next level.  I had qualified for the Ironman 70.3 World Championships, and it was time to celebrate!

IRONMAN World Championship Race Reports

Written by 4 LifeSport Athletes

Ever wonder what athletes think about after racing in a world championship? Join 4 LifeSport athletes through their journey at IRONMAN World Championships in Kona.

Unexpectedly Fast

Young Athlete from Trinidad races Elite for Canada

I'd initially started the sport to get a taste of what it was all about and thanks to Lance, I'm absolutely hooked. I've been working with Coach Lance for two years now and every expectation I had for myself has been surpassed. This environment has expedited my development and ultimately allowing me to strive for new and exciting goals.


7 Taper Tips for Peak Performance

Coach's Note By Lance Watson

Your big race is approaching. The key training sessions are done. To allow you’re your fitness to shine through on race day, there are still some key considerations to maximize your performance. Consider these 7 fine tuning strategies.....

Ask The Coach

How Do You Travel and Prepare For A Race with Confidence?

After all your training is done, the travel to your triathlon can be the final test before your race day.  If you are crossing time zones and taking a plane to your race, the difference between having a successful “A” race and a mediocre “A” race can come down to how well you master travel preparations, changing time zones and jet lag. In the final few weeks of your training block, it is well worth putting some time and effort into how you are going to get to your race healthy, rested, time adjusted, hydrated and organized.

Expert is for Everyone

Tips from the Top for Incorporating Training into a Busy Life

As coaches, our goal is to support our athletes to become the best they can be. Personal success is different for all and must take into account the reality of the Age Grouper’s life, which includes demands from work, family and their community. Unless one is a professional athlete, life does not revolve 100% around training for a sport; rather sport is a part of daily life.

You Can Qualify For Kona!

Coach’s Note by Lance Watson

For a triathlete, completing an Ironman is the challenge to top all challenges. Your first Ironman is a feat in uncharted territory: it is one big adventure that you strive to complete as best as possible. Several days or weeks later, after a chance to reflect on your accomplishment, the questions inevitably start to creep into your mind:  “Can I go faster?”, “How fast can I go?”, and ultimately, “Can I qualify for the ‘Big Show’?” You’ve seen the coverage of the Ironman World Championships in Kona and pretty soon you visualize yourself running down Ali’i Drive with the crowds and the music at the center of the Ironman world.

Ask the Coach - Long Term Goals

By LifeSport Coach Carolyn Murray!

Dear Coach:

I have been contemplating my long-term goals for triathlon. How can I structure my goals? 

Carolyn’s Answer;

When it comes to a sport like triathlon, success takes time, sometimes many years. 

Boost Your Weakness Now and Long Term

Coach's Note By Lance Watson

Triathlon is a complicated sport to train really well at. We all have areas we need to work on. It’s not just a matter of swimming, biking and running. You have to consider when to work on speed, or strength, threshold and skills on the bike, or stroke-rate or technical proficiency in swimming, etc. The athlete’s natural tendency is to like what they are good at, and therefore they tend to train with a little more intensity or focus in their area of expertise. At some point you will want to improve a single aspect of your game, and boost you weakness. There are always areas to improve upon and that’s what makes our sport so challenging and intriguing.

Conquering the Non-Wetsuit Swim

Experience, Technique and Mentality!

In 2014 when athletes arrived at the start of the inaugural Challenge Atlantic City they were

greeted with the news that the swim would be non-wetsuit.  Many had been monitoring the ocean temperature, which was at least 10-15 degrees cooler than the calm, sheltered waters of the back bay, where the swim was actually taking place. Many athletes were caught off guard and panicked. But this need not be the case - for a number of swimmers, a wetsuit can be a crutch, but one that with a little prerace planning and preparation, is unnecessary.  Here are some things you can do in training that will prepare you to have a great non-wetsuit swim.


Tricks To Training Through the Winter

Triathlon Tips For Cold Weather Training!

The winter season – is the perfect time to build both the physiological and muscular components of a successful racing season for spring and summer.  Without the distractions of races, time can be allotted to building a solid physiological base for a successful racing season. 

Getting good training sessions in during the winter when the weather may be bad or the time you can get out in the daylight is limited can be hard. The weather should not be a deterrent. 

Ask the Coach - Non Wetsuit Swim

By LifeSport Coach Lou Theiren

Dear Coach,

I recently qualified for the Ironman World Championships in Hawaii and just found out that this was a non-wetsuit swim.  Why is this? and what can I do to prepare for this?

Introducing LifeSport Coach Lou Therien

Certified Strength and Conditioning Specialist!

Coach Lou has worked with athletes in several sports, including hockey, skiing, golf and triathlons. Over the past years Lou has coached several athletes to World Championships at various distances and has just recently helped a first time Ironman athlete qualify for Kona!  His desire to see his athletes perform to their maximum potential runs as deep as his own!  With an 8 to 4 job and all the other priorities of life, Lou knows how to maximize each athlete’s available time to help them achieve that ultimate goal!

Overcoming Disappointment

It's a fact of triathlon, and a fact of life.

Disappointment is part of triathlon, as it is part of life.  Sometimes outcomes and results just don’t match our hope, desire or expectation.  Sometimes disappointment is the byproduct of poor goal-setting and/or unrealistic expectation, but that is a topic for another article.  For the purpose of this article we will discuss how to handle the aftermath of a disappointing situation. 

Disappoint can manifest itself in the form of equipment failure, a bad race, a poor training day, injury, or any of a thousand daily frustrations that complicate life, ranging from sickness to scheduling demands to car problems and more.  

Introducing LifeSport Coach Brendan MacKenzie

Certified Strength and Conditioning Specialist!

Brendan Mackenzie has a Bachelor in Kinesiology (2005) and over 10 years of experience as a Strength Coach and Exercise Specialist in Regina, Saskatchewan.  He competes in triathlon and has attained numerous coaching and athletic accomplishments.  He has coached athletes to Ironman World championships, ITU World Championships and numerous personal bests.

Introducing Coach Carolyn Murray

Olympian, Nationally Recognized Coach joins the LifeSport team.

Olympian Carolyn Murray has been both an athlete and coach in High Performance for over 15 years. She completed a Kinesiology degree at Simon Fraser University while competing in varsity Track & Field. She was part of a strong Women's team who were the first to win all three NAIA titles of Cross Country, Indoor and Outdoor, while winning both individual events of 800m and 1500m. Carolyn switched focus to triathlon and with the guidance of LifeSport Coach Paul Regensburg, was a long time member of the Senior National Team.

LifeSport Coaching


Facebook twitter