K-Swiss Kwicky Blade Light: The Ironworks Multisport Review

After 14 years as a triathlete, I know pretty much all there is to know about blisters.  I’ve finished races where my white shoes have been turned red and I’ve spent days hobbling around on mangled feet.  I think I had blisters of some sort after nearly every race, until I started racing in the K-Swiss Kwicky Blade light.  It’s without a doubt the most comfortable shoe I’ve every raced in before.  The upper is made of one single piece of ion mask hydrophobic material, so even as you sweat and pour water over your head during a race or hot workout, the shoes stay dry.  Top that off with the light weight and responsive feel, and you’ve got a perfect shoe for racing and fast paced training.  I’ve even done some of my long runs in them and been perfectly comfortable.  And you don’t have to take my word for it, Leanda Cave wore these to victory in Kona this year.  So if you’re looking for the ideal shoe for racing, fast training runs, and ultimate comfort, look no further!  Pick up a part of K-Swiss Kwicky Blade Lights and run fast, comfortable, and blister free.

Triathlon Tips: Height to Weight Ratios of Women’s Triathlon World Champions 2001-2010


Some time ago, I started a little project to analyze the height to weight ratios of some of the  world’s best triathletes.  I got interested in this because of the old rule for runners that states that a runners race weight should be 2 pounds per inch of height.  Simply put, if you’re 6 feet tall (72 inches) you should weight 144 pounds (72×2=144).  That’s pretty lean when you think about it, but it actually holds true for many of the worlds best runners.  But triathletes have to carry a lot of extra muscle to swim and bike!  So what’s the “ideal” ratio for triathletes?  The results are actually pretty surprising and are slightly different for men and women.  If you check out my old post on elite men’s height to weight ratios you’ll notice that Ironman athletes tend to be a little heavier than ITU athletes.  It’s the reverse for the women, although that could mainly be due to the narrowness of the sample that I’ve used.  I’ve calculated the height to weight ratios for women’s world champions in Ironman and Olympic distance racing below.  Please note, this is only the best info I could find on the internet so I can’t guarantee the accuracy!  Also, you’ll see that there is a pretty side variation in heights and weights even among world champions, so it’s not really possible to claim that there’s one “ideal” ratio, and please don’t go and try to loose weight just because you’re not as thin as Chrissie Wellington!  The most important thing for all athletes is to do the best you can with what you’ve got.

ITU World Champions 2001-2010:

Nicole Hackett: 5’5″, 123 lbs.=1.89 pounds per inch of height

Siri Lindley: 5’0″, 128 lbs.=2.13

Leanda Cave: 5’11″/127 lbs. =1.78

Emma Snowsill: 5’3″/108 lbs.=1.71

Sheila Taormina: 5’3″/119 lbs.=1.88

Vanessa Fernandes: 5’6″/126 lbs.=1.90

Helen Tucker: 5’6″/121 lbs.=1.83

Emma Moffat: 5’7″/126 lbs.=1.88

Average: 1.87

Ironman World Champions 2001-2010:

(*No available information for Lori Bowden)

Natasha Badmann: 5’5″/110 lbs.= 1.69

Michellie Jones: 5’11″/132 lbs.=1.85

Chrissie Wellington: 5’7″/132 lbs.=1.97

Mirinda Carfrae: 5’3″/114 lbs.=1.81

Average: 1.83

Thanks for reading!  Please check back soon for more articles on training and racing from Ironworks Multisport!


Beginner Triathlon Tips: Open Water Swim Training Tips For Triathletes

For many triathletes, the swim can be the most challenging and intimidating part of the sport, especially in the open water. The chaos of the swim start, the fear of getting pushed under, kicked in the face, or inhaling a lungful of water can all make for an anxious situation, even for experienced triathletes. The good news is that through preparation and training, and the use of some specific drills, you can prepare for these challenges and take a lot of the fear out of the swim.

First of all, what are some of the variables that triathletes need to prepare for? Open water swimming is different for a number of reasons, including the following: Lack of visibility, deep water where you can’t touch the bottom, no walls to push off every 25 or 50 meters, and contact with other swimmers. These are things that most swimmers don’t encounter in their day to day training, but you can simulate them with the following drills and games.

1. Head up freestyle: This drill helps to prepare you for the demands of having to sight off buoys while you swim. Having to lift your head every 5-10 strokes will use a lot of unfamiliar muscles, leading to fatigue which can also affect your performance on the bike and the run. To perform this drill, swim with your head out of the water with your eyes up, looking directly forward. Keep your chin just above the surface and don’t turn your head to the side to breathe. It helps to place something to focus on at the end of your lane, like a traffic cone. If possible, get a friend to move the traffic cone after each lap so you have to re-orient yourself a little. You can do 6-12x25m repeats of this drill with 10-15 seconds rest
after each 25, or you can include it in a longer swim. For example, you can swim a 400 and do every 4th lap head up freestyle.
2. Eyes closed freestyle: Please be careful when swimming this drill! Use caution and make sure that you don’t swim into the wall or the lane lines. For this one you will swim with your eyes closed, and only open them when you lift your head to sight. Sight every 5 or six strokes. This drill will help you to become more accustomed to the disoriented feeling of swimming in water with low viability. Also, this is best to do when you have a lane to yourself. Don’t do this in a crowded lane when you may risk injuring yourself or another swimmer.
3. Open water turns: These are simple to do, just turn a couple of feet before you hit the wall so that you don’t get any push off. Each wall gives you more of a break than you really realize, as you get to glide for a couple of seconds after each push off. This means that you get 2 seconds of rest in a 50, 6 seconds in a 100, etc. Doing open water turns will force you to exert continuous effort over the entire distance you swim, more like an actual open water swim.
4. Musical pull buoys: The rules for this game are similar to those of musical chairs. To play, you’ll need someone on the deck, and at least four or five swimmers in the water. The person on deck goes to the opposite end of the pool and tosses in one less pull buoy than there are swimmers (for example, with five swimmers, you throw in four buoys). The swimmers then sprint to the other end, each one trying to grab a buoy. The swimmer who ends up without a buoy sits out the next round. Keep playing until there’s only one swimmer left. This game gets you used to swimming in a group, and dealing with
contact in the water.
5. Drafting: You’ll need at least two swimmers for this drill. Drafting is a huge part of good open water swimming, and you can save a significant amount of energy by getting onto the feet of a swimmer who’s moving at a pace close to yours. However, drafting efficiently takes some practice. You want to be almost close enough to touch the toes of the swimmer you are drafting, but be careful because if you get too close and start grabbing their feet you risk getting kicked in the face. To practice drafting, line up at the wall and push off close together. The swimmer who is drafting should try to get onto the feet
of the person in front as soon as possible. You can alternate 25’s with each swimmer taking a pull and each getting a chance to practice drafting. You can also rest after each 25, or you can swim a continuous 200, 400, or longer and take turns drafting.
Give these drills a try during your upcoming swim sessions and watch your open water times improve.  I hope you’ve enjoyed this edition of Beginner Triathlon Tips, thanks for reading!  Have fun, and as always, train happy!

Triathlon Tips From Ironworks Multisport: Is A Professional Bike Fit For You?

Bryan Sobey of Ride On Multisport

I’ve always been a little bit resistant when it comes to bike technology in triathlon.  After all, the most important thing is the engine, not the machine, right?  Well, these days, it turns out that the machine is pretty important too.  A quick look at any Ironman results will show you that while swim and run times have stayed fairly constant since the late 80’s, bike splits have fallen dramatically over the last few years.  Even more importantly, many athletes have reported having faster times on the bike with lower power outputs after refining their choice of equipment and position on the bike.  That means going faster with less work.  Who could argue with that?  So what’s a triathlete to do, rush out and buy a $10,000 super bike at the first opportunity?  No so fast.  One of the most common mistakes that I see among triathletes is picking a bike just by the price tag, assuming that more expensive means more speed.  But keep in mind that just because a bike costs a lot of money doesn’t mean that it’s the right bike for you, and no bike is going to allow you to achieve peak performance unless it fits.  The solution is to get some expert advice: seek professional help when you select your bike, and get a professional fit to ensure maximum performance on your new machine.

This past week I was able to observe a bike fitting for Jeremy King, an athlete that I coach, at Ride On Multisport in Anderson, SC.  The fitting was conducted by Bryan Sobey, who is a Serotta and Retul certified bike fitter.  This brings me to another point: not all fittings are created equal.  If you decide to go for a professional fitting, make sure that you’re working with a certified professional.  Serotta and Retul are two of the best certifications.  Bryan started the session by checking for anatomical issues and restrictions in flexibility and range of motion.  It’s important to remember that flexibility is a key factor in bike fit, and that you can only set the front end of your bike up as low as you can go while maintaining a flat back.  After Jeremy got on the bike we checked some numbers on the Computrainer and identified areas with room for improvement; with a few adjustments Bryan was able to increase his power output by about 10 watts.  We even threw on an Osymetric chain ring on the front, which was quite interesting, but that’s enough  of a subject for a whole other post.

This was just the first step in Jeremy’s fitting, we’re hoping to get him on the Retul in the next couple of weeks, and I’ll write an update after that session.  But after the initial step of the fitting I have to say that I would consider it an essential step for every serious triathlete.  If you invest your hard earned money into buying a great bike, and you invest your time into training hard to prepare your body, why not make the most of it?  Thanks for reading, and stay tuned for a follow up post on the Retul fitting!


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Beginner Triathlon Tips: Bike Training Tips From Ironworks Multisport

The second discipline of every triathlon, the bike, differs in a very important way from the swim and the run: your performance depends a great deal not just on your body, but on your equipment.  I’m going to try to narrow down some of the choices for you in this blog post, and offer you some beginner triathlon bike tips that will get you out on the road safely, economically, and most importantly, help you get from the swim to the run in the shortest amount of time possible!  Of course equipment plays a role in swimming and running too.  Your wetsuit or swim skin can have a significant impact on your times in the water, and getting the right running shoes and clothing is essential to a superlative run split.  But nowhere else will your choices of equipment have quite the same impact on your race as they will on the bike.  So what equipment will you need to get started?

Triathlon Tip #1: The Bike.  Of course, the most important piece of equipment that you are going to need is a bike.  That much is obvious, but deciding on which bike for you is not so easy.  There is an absolutely astounding array of bike equipment out there, and you probably already know that most of is also astoundingly expensive.  I bought my first triathlon bike right after I graduated from college.  Up until then, I’d gotten by borrowing rides from friends and friends of friends.  But after graduation, I took every bit of money I had (including the money my parents gave me for a class ring) and headed down to the local bike shop and told them I needed a bike, pedals, and a new pair of cycling shoes.  I was completely broke, but I could ride!  So this raises one of the most important issues when shopping for a bike: money.  You can easily spend $10,000 or more on a carbon fiber time machine these days, but there are a lot of decent bikes that start at about $1500.  Less than that, and you’re going to get something that will provide you with more frustration than pleasure.  When you start spending above $3000, you’re getting into pretty diminishing returns.  My triathlon bike tip is to stick to the $1500-$3000 price range.  You’ll get all the bike you need without having to take a second mortgage or sell a kidney.  Don’t forget that the most important part of the bike is the engine: You!  However, you and your bike will be spending a lot of time together, so do some research, make sure your bike fits, and pick the right one.

Triathlon Tip #2: The Helmet.  Without a doubt, the second most important piece of triathlon bike equipment that you can buy is a good helmet.  This is a major safety issue, so don’t go cheap!  My most important triathlon bike tip is to get a good helmet, and wear it every single time you get on your bike.  This is an issue I take seriously.  When I was eight years old I spent New Year’s Eve waiting on news about my sister from the emergency room after she’d fallen from a horse and fractured her skull.  She spent a couple of days in a coma, but thankfully made a full recovery.  Many people with head injuries aren’t so lucky, so even if you like the feeling of the hair blowing in the wind as you fly down the road, you’re going to need to get used to that helmet.

Triathlon Tip #3: Sunglasses.  They’re not just about looking cool!  Sunglasses help block the glare of the sun, and also debris that you’ll encounter on the road.  You’ll find out just how much dust, dirt, and pollen there are in the air during a long ride without eye protection, so get some decent shades and save some wear and tear on your eyes.  You may even look a little cooler on the bike, and the road will definitely look a lot cooler from your bike.  Just remember one simple rule: if you get some over the top Mario Cippolini-Style Italian rock star glasses, save them for the bike.  Unless you happen to actually be an Italian cycling super star, the further you get from your bike, the bigger the geek you’re going to look like.  Same rule applies to bike shorts.

Triathlon Tip #4: Shoes and Pedals.  If you’re getting serious about cycling, you’re going to need to invest in a good pair of clipless pedals and cycling shoes.  Somewhat confusingly, “clipless” pedals actually refer to the kind of pedals that your feet actually attach to, like with ski bindings.  Before clipless pedals, cycling pedals had straps that ran over the tops of the athletes shoes and attached their feet to the pedals.  The straps were called “toe clips”, hence shoes without these straps became known as “clipless”.  These days hardly anyone ever rides with toe clips, so when you talk about pedals, cyclists will understand that you’re talking about clipless pedals.  There is a definite advantage to being able to attach your feet to the pedals, that way you can apply pressure to the pedels through 360 degrees of the pedal stroke, not just as you’re pressing down.  They’re not cheap, but if you’re serious about cycling they’re the only way to go.

Triathlon Tip #5: GPS/Bike Computer:  Once you start logging some miles on the bike, you’re going to want to be able to track your progress.  You’ll want to know how far you’ve ridden, what your average speed was, and how long your ride took you, at the very least!  I still remember when I was about 13, one of my friends got a bike computer and we all thought it was the coolest thing ever.  I grew up out in the country, so whenever I got together with friends we usually ended up running, hiking through the woods, or riding bikes.  Once we got a computer to use, every weekend became a new challenge.  If we rode 30 miles one weekend, we had to ride 35 the next.  We got up to 50 mile rides, fueled by Coke and Snickers bars from the gas stations we passed.  And that was riding an old steel mountain bike that weighed about 35 pounds!  We had some great times though, and the lesson I learned from that was that tracking your training and constantly challenging yourself keeps things fun and interesting.  Tracking your training and recording your progress gives you constant motivation to get out the door to train, and the best way to measure your performance on the bike is getting a good cycling computer.  The new GPS options are more expensive, but work great and will most often enable you to upload workout data to your computer so that you can track it with a program like TrainingPeaks.

Triathlon Tip #6: Comfortable Cycling Clothes:  Notice I didn’t say “expensive cycling clothes”!  As with anything in triathlon, you can spend a fortune on clothes for the bike, a top of the line pair of cycling shorts can run well over $200 these days.  If you don’t happen to have a couple of grand lying around that you’re just dying to spend on looking awesome on the bike, don’t despair.  You can get plenty of good, functional clothes without spending a fortune.  The first pair of cycling shorts I got was also the cheapest pair, and I can still wear them.  They’ve outlasted many other pairs of shorts that cost twice as much.  And besides, the most important thing is how fast you ride the bike, not the labels on your clothes, you hardly need to read triathlon bike tips to know that!  But getting some decent cycling clothing for a variety of weather condition will make your rides much more comfortable and enjoyable, and if you shop smart it won’t break the bank.

Please visit ironworksmultisport.com again soon for more free triathlon tips, workouts, and information.  Thanks for reading!

Ironworks Multisport Training Plans Available Online!

If you’re interested in doing a sprint distance triathlon this fall, be sure to check out my 12 week training plan available at TrainingPeaks!  I designed this plan for athletes with some experience in swimming, cycling, and running, who are interested in a plan that will help them get ready for their first race.  This is also a great plan for athletes how may have done a triathlon or two and are looking to improve their performance.  To begin this training plan you should be in good health, and should be able to swim 400 yards, bike for 30 minutes, and run 3 miles.  Please feel free to contact me with questions at land@ironworksmultisport.com!

Tales of Endurance: Eagleman 70.3

Some times just getting to the starting line is the hardest part.  Before the start of Eagleman last Sunday I sat on the grass near the swim start with the events of the last few years rolling through my mind.  Starting with a bike crash in which I tore my rotator cuff and labrum, it seemed like Murphy’s Law was firmly in effect.  I struggled to regain fitness after a long recovery period following surgery to repair the injuries from the crash.  Then when things started to come together last fall and I was feeling ready to race again, I crashed at 34 mph during a time trial and broke my elbow.  Forunately that didn’t require surgery too, but I was out of training for quite a bit of the fall.  Then in January when I was beginning to ramp up my base training for Eagleman, I was on my way to meet some friends for a ride, and got hit by a woman who ran a stop sign.  My car was totaled, and I suffered some pretty painful injuries to my neck and back.  I couldn’t run again until March, and my first run back was an exercise in pain and frustration.  I looked back at the results of that workout on my Garmin right before Eagleman: 2 miles, averaging 8:39 per mile.  I was in so much pain after the run that I think I lay on the floor for 20 minutes before I could move again.  But after all those set backs, there was no way that I was letting anything stop me from racing at Eagleman.  So I pushed the training, always remembering the old saying “Do the best you can, with what you have, where you are.”  My results actually were surprising in that they were fairly decent.  Certainly not what I would have hoped for, but better than I expected.  As race day drew closer I was feeling optimistic about a good result.

As the sun came up on race morning, it wasn’t quite as hot as the previous days, but it was still hot.  The water temperature was 82 degrees, and air the temperature was quickly climbing into the 90’s.  Still, I had my plan for fluids and nutrition and felt confident.  Soon enough we were all the in water, lined up for the swim start.  When the gun went off it was the expected chaos, but despite a few years off I felt right at home.  The currents going out were tough, there was a bit of wind and some pretty good chop, making it difficult to sight the buoys.  I actually had to breaststroke a couple of times the get my bearings.  But about 800 meters in a found a good draft and settled in.  I decided to play it safe on the swim and keep my heart rate low to conserve for the run, and finally came out of the water in just over 33 minutes, quite a long ways off my best time, but I felt good and was ready to focus on the bike.

T1 went smoothly, and once I hit the roads I started trying to get some fluids down.  My stomach hadn’t felt great for the couple of days before the race, and the fluids weren’t going down too easily.  Looking back, I should have switched to water and just gotten some fluids down, but at the time I was caught up in the race and trying to keep my speed up.  The roads were as flat as a pool table, but after 10 miles the winds started to kick up.  Some pretty big packs formed and at about mile 30 I sat up to stretch my back and got passed by about 20 guys.  I hadn’t even realized they’d been on my wheel.  I yelled at one of the guys that it wasn’t a team time trial, and he just laughed and said, “It’s not?”  So much for non drafting rules.  My one complaint about the bike was that there didn’t seem to be any effort to break up the packs.  By the end of the bike I saw pelotons of 20-30 riders flying along at 25 mph, and not a single draft marshal in sight.  I just tried to stick to my plan, and came in at about 2:34.  Again, well off my best time, but pretty close to the target I had set of riding 2:30.

So it was on to the run.  Off the bike my legs felt great.  I was picking up guys in my age group pretty quickly.  I drank a cup of water at the first aid station, and about 10 steps later it all came back up.  Then I definitely knew it was going to be a tough road to the finish.  I would guess that the actual temperature on the road was close to 100, and running 13 miles with no fluids was looking like a tough proposition.  So I slowed down and just tried to get lots of water down, without much sucess.  I think that I didn’t hydrate enough on the bike and my stomach was starting to shut down.  I slowed my pace even more, filled my jersey up with ice at every aid station, and just kept putting one foot in front of the other.  By mile 10 even that was getting tough.  My timing chip was rubbing my ankle raw and I stopped and reached down to adjust the strap, and my hamstrings totally locked up.  I started running again and they loosened up, so I just decided to keep moving slowly to the finish.  I knew that no matter how tough it got I could finish three miles.  The volunteers and the aid stations were awesome, I don’t know how they had so much energy out there in the heat, but they really kept me going out there.  The thought of ice and water was the sweetest thing in the world over the last mile.

It’s hard to sum up the feelings I felt as I approached the finish line.  On one hand, I was disappointed that my time was so slow, I was over an hour off my best 70.3 time.  But on the other hand, I couldn’t help but feel proud of having overcome some major obstacles on the way, and of finally reaching the finish line again.  I remembered a quote from an interview with Mark Allen, when he mentioned Luc van Lierde’s withdrawl from Ironman Hawaii just a day before the race.  Luc van Lierde had apparently dropped out because of having some difficulties getting products from his sponsors, and Mark Allen had talked about how sometimes just getting to the start line was the most difficult challenge in a race, and how he thought that Luc would have a very tough time racing again if he had really dropped out for such a trivial reason.  Now, I really can’t compare myself to Luc van Lierde, and I don’t mean to take anything away from his amazing career, but you can see that even the greatest champions are sometimes overwhelmed by the difficulties of balancing life and sport.  I may have been slower than I hoped, but I did the best I could, with what I had, where I was.  And I learned some important lessons along the way for the next race!  Thanks for reading these triathlon tips and stories, now turn off your computer and go for a run!

Tales of Endurance 2/15/11

Okay, so last year I started a series of blog posts called “Tales of Endurance”, which was going to be the ongoing story of my return to racing after three years off following shoulder surgery and, um, let’s just say “life”, which is, to paraphrase John Lennon, what happens while we’re busy making other plans.  Since my last post I’ve started my own coaching business (which you may have noticed, since you’re visiting this website), and more recently, had a bit of a car crash. The crash happened two weeks ago; I was on my way to meet some friends for a ride, and a woman ran a stop sign and broadsided my car, totaling it in the process and sending me to the ER in the back of an ambulance on a stretcher and in a C collar.  Fairly scary stuff, and also not the best development with my first A race of the season looming just around over the horizon.  Still, I’m hoping that I’ll have enough time to get healthy, and fit, before Eagleman 70.3 rolls around on June 12.

In the meantime, I’ve had plenty of time to think about some things, mainly the importance of gratitude.  Seems like a funny thing to be thinking about after you’ve nearly been crushed by a 4000 pound SUV, but all the same, not being killed by said SUV does give one pause for thought.  As I was laying in the ambulance, staring at the ceiling (I couldn’t stare anywhere else because my head was immobilized), the one thought that kept going through my head was “Don’t give up, no matter what, don’t ever give up.”  I knew that no matter what, I was going to find a way to get back on track and keep working towards my goals.  Now, that may sound completely melodramatic considering that I didn’t end up in a wheelchair or anything like that.  But still, one’s mind races when being wheeled feet first into the ER.  Fortunately, my injuries, while painful, weren’t life threatening, and didn’t require surgery.  Well, not that I know of at this point.  

Which, in a roundabout way, brings me to gratitude.  I think that many triathletes, and people in general, tend to look at a lot of things in life as just one more chore.  Like working out.  We think to ourselves “Oh no, it’s cold and I have to go ride now”, or “I’d really rather just sleep another hour instead of going to the pool” (I’m especially guilty of this last one).  We rarely stop to think about how incredibly fortunate and priviledged we are to be able to do what we do.  I remember quite a few years ago at the World Championships in Perth, Australia, a friend of mine attended a seminar on women in sport.  She told me about a group of women from India who were racing and about the hardships that they’d endured in their training.  It was frowned upon in their community for women to participate in sport, and so they had to train in the middle of the night, often meeting at 2 or 3am in order to run or ride.  Just think about how much triathlon meant to them. Would you be willing to go run in secret under the cover of night if you had to?

So perhaps, instead of feeling like training is one more commitment, one more thing to check off of the day’s to do list, look at it as the priviledge that it is.  Next time you’re swimming, biking, or running, try to take a second to remind yourself how good it feels to be moving through the water, or to be sailing along the road with the wind in your hair and the sun shining on your face.  After my car accident, when the EMT’s were finally able to get me out of the wreckage of my car, the first thought that went through my mind as they loaded me onto the stretcher was how incredibly good it felt to be in the sunshine again.  So appreciate every single moment you have when you’re moving, breathing, and sweating.  You never know how long it will last.

Be safe, and train happy!

Welcome to Ironworks Multisport!

Hello, and welcome to Ironworks Multisport!  This is a new project that I’m beginning, the latest in a lifelong journey in endurance sports.  I’ve been training, racing, and competing in a wide variety of sports ever since I can remember, and over the years I’ve had the time, mostly during those long, solo bike rides, to develop my own personal philosophy of training.  The name Ironworks Multisports reflects that philosophy.  My father is a blacksmith and I’ve spent many hours in his shop helping him to create beautiful things at his forge, and to me the process of training is very similar.  You take raw material and through hard work, imagination, vision, knowledge, and artistry, you can shape it and mold it into something better, stronger, and more beautiful.  The work is hard in both instances, but the results, whether it be the creation of a piece of wrought iron or an Ironman athlete, are enormously satisfying.  Of course there are also great differences in what can be asked of a piece of iron and of a human body, and through the years of my own training I’ve learned the value of rest, recovery, patience, and consistancy.

I am currently training to resume my own racing career next year after prolonged time off from competition due to a torn rotator cuff.  I will be racing with the goal of qualifying for the 2011 70.3 World Championships, but I will also be coaching a select group of athletes.  I offer only one package, and due to the time I spend on each athlete’s training schedule I only work with a small number of athletes.  My coaching is all inclusive, without different tiers and different levels of contact allowed.  My coaching is also full access: I send you all your workouts, which I design individually for each athlete, and you can call me or email me with any questions you have.  It’s that simple, really.

If you have any questions, please feel free to contact me at ironheintz@gmail.com.  I always enjoy talking about training and helping people with their fitness and racing goals so don’t hesitate to get in touch!  Please keep checking back with this page too, I’ll be posting lots of workouts, recipes, training advice, and news from the world of Ironworks Multisport!  Thanks for reading; now wouldn’t you rather be training?  Turn your computer off and go for a run!