How to Qualify for the Ironman World Championship The Ironman World Championship is held in Kona, Hawaii, and more recently, Nice, France. It is the ultimate goal for triathletes worldwide. But just as Rome was not built in a day, nor is qualifying an easy feat. Luckily, you don’t have to build Rome if all roads lead to it. Equally so, there are several ways to reach your objective depending on your athletic performance, persistence, luck, wallet and many others. Here are the top 10 ways you can qualify for this prestigious event, along with additional details to help you on your journey and some bonus options as well: 1. Standard Age Group Qualification Let’s start with the most difficult one and best known. Age group triathletes can compete in any of the full-distance Ironman races globally, where slots are allocated based on the number of participants in each age group, by gender. Only the top finishers in their respective categories earn the coveted slots. There are currently 42 races on the agenda for 2025, but that is continuously updated. It’s good to know that some races have more slots than others, and other races are less competitive than others due to location or season. Also, if you are just outside of the scope of the winners, stay tuned for the roll-down because depending on the time in the season, the people who won might already have a slot. And that means, the slot goes to the next in line – IMPORTANT: you must be present at the ceremony to accept a roll-down slot. Pick the best race option for you and talk to your coach for advice. At the extreme, age groupers that won their age group in the previous World Championship automatically get invited for the following year. For more details, visit the Ironman official page. 2. Ironman 70.3 Events Certain Ironman 70.3 races, such as those in Western Australia, Hawaii, Luxembourg, and Lubbock, Texas, offer qualifying slots by gender for age-group and handcycle athletes. These events are a great alternative for those who excel in shorter distances. More information can be found on the Ironman website. 3. Extra Women’s Slots In 2023, Ironman started splitting up the men and women’s World Championship between Kona and Nice. As there was a lack of female interest at first they provided additional slots to female athletes branded “Women for Tri” at designated events, encouraging greater female participation in the World Championship. These slots are awarded after the standard age group slots. Last year there were 17 events which supported the project. Besides the full distance slotes, there is also an extra incentive for the Top five female finishers in selected Ironman 70.3. These slots require validation through additional races and do not roll down. For detailed information, visit the Women for Tri page to check out the latest opportunities. 4. Legacy Program Athletes with loyalty and persistence also stand a chance to join. You must have completed a minimum of 12 full-distance Ironman races, over 12 years or more years, with the most recent finishes in the last two years, before application and a accepted registration to an event (of the year of application). For athletes facing financial hardship, the Ironman Foundation offers a grant program to help cover the cost of entry fees and travel expenses to the World Championship. People who have already had the chance to participate in the World Championship are excluded. Learn more about the Legacy Program. 5. Ironman Exclusive Challenge – formerly known as Executive Challenge (XC) This VIP program offers 25 slots for Kona but has been known to exceed this number if age group qualifiers are low. The XC group is a separated group in the competition with the elected Ironman races throughout the year. The odds are significantly higher to make the qualification. Although it is much more expensive than the standard offering, it does offer additional VIP perks and services which enhances the experience from shuttles, bike setups, race support and VIP treatment for their families. Find out more on the Ironman XC page. 6. Ironman Foundation Auction Whoever has the money and will, can find a solution with Ironman. Tied into the Ironman Foundation for a good case, slots are auctioned starting at (USD) $25,000, and typically selling for $35,000 to $65,000. The good news is that it is tax-deductible. For auction details, visit the Ironman Foundation page. 7. National Federations Some national triathlon federations have agreements with Ironman to allocate slots to top athletes based on national rankings and performances. Check with your national federation to learn more, the list includes (but is not limited to): USA Triathlon, Triathlon Australia, British Triathlon Federation, Triathlon Canada, Deutsche Triathlon Union, Triathlon New Zealand. 8. All-World Athlete Program Top-ranking athletes in the Ironman All-World Athlete (AWA) program can receive invitations based on their performance across Ironman events throughout the year. AWA is a tally of your best performances over the year, so it does not depends on a single race, but the overall level of performance and the number of races. If you are Top 10 contender, but can’t make the podium, this might be your way in. Visit the AWA page for more details. 9. Social Media Contests and special events Ironman occasionally holds social media contests, offering slots to winners who showcase their training journeys and inspire the community. Follow via:
Unique events or promotions introduced by Ironman may offer bonus slots. Stay updated with Ironman’s official announcements for such opportunities. More information can be found on the Ironman website. 10. Hawaii Resident Drawing Fifteen slots are allocated to Hawaii residents through a lottery system, encouraging local participation. Maybe this option is all you need as motivation for that long-desired move to Hawaii. More: Besides that, Ironman also
Conclusion: By understanding and exploring these various qualification paths, dedicated athletes can achieve their dream of competing in the iconic Ironman World Championship races in Kona or Nice. Note that the list is a only a sample representation, and at any time the Ironman organization may add, remove or alter qualification guidelines. The Ironmen website and your coach are your best bets to stay in the know. Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey!
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Optimal Muscle (and Fat) for Triathletes In the world of triathlon, the balance between muscle and endurance is paramount. As an endurance sport that combines swimming, cycling, and running, the primary focus is often on aerobic capacity and stamina. However, strength training also plays a critical role. The question many triathletes and aspiring competitors often ask is: "Can you have too much muscle for a triathlon?" The short answer is yes, it is possible to have too much muscle for a triathlon. However, this does not mean that muscle is bad; it simply means that the right balance is essential. The percentage of muscle and fat is key. Can You Have Too Much Muscle for a Triathlon? Muscle mass can be beneficial up to a point. Stronger muscles improve power output, enhance performance in the water, provide stability and control on the bike, and aid in injury prevention during the run. However, excessive muscle mass can be a detriment, leading to a heavier body that requires more oxygen and energy to sustain over long distances. This can slow you down and reduce your overall efficiency. Muscle mass and weight also are relative to the course you are racing, or the environment you train in. Typically, taller more muscular athletes will perform worse in warmer climates and hillier courses. To draw a parallel to the executive world: consider the muscle mass in a triathlete with a company's resources. Just as a company needs a robust infrastructure to support its operations, a triathlete needs muscle to support their endurance activities. However, too much infrastructure (or muscle) can become a burden, increasing operational costs, and reducing agility. Strength Training for Triathletes Strength training is crucial for triathletes, but it must be approached with the goal of enhancing endurance rather than simply building bulk. Here are some key strategies:
A benefit of our preferred AI powered training platform Tridot, is that it includes personalized strength training intervals as part of your build phase and change set, reps and power depending on the training cycle. Optimal Muscle and Fat Percentages for Triathletes: Men vs. Women The optimal muscle and fat percentages are individual, but for triathletes they vary based on age and gender. Below are guidelines to pay some attention to: Achieving the right balance is crucial for peak performance, as it affects endurance, strength, and overall efficiency. Part of a well-balanced body depends heavily on nutrition. Adequate protein intake is crucial for muscle maintenance, and especially as athletes age. A diet with sufficient carbohydrates and healthy fats supports overall energy needs and recovery.
Also, proper recovery strategies, including sleep, hydration, and active recovery, help maintain muscle mass and manage body fat. Ideal Somatotype for Triathlon Besides gender, genetics also plays a big role. The distribution of muscle and fat, bone structure, and metabolism are inherited traits that shape whether a person is naturally. The somatotype - a classification of body types into ectomorph, mesomorph, and endomorph - can significantly influence an athlete’s performance.
The most advantageous body type for triathlons tends to be an ectomorph-mesomorph hybrid. This combination allows for a balance of leanness and muscularity, optimizing both endurance and strength. While natural somatotype provides a foundation, triathletes can tailor their training and nutrition to maximize their strengths and mitigate weaknesses, ensuring they achieve the best possible performance in all three disciplines of the triathlon. Lessons from the Executive World To draw another parallel, consider the role of an Executive in managing their resources effectively. Just as an Executive must balance investing in growth, without overextending the company's resources, so must a triathlete balance muscle mass with endurance capacity.
Conclusion Maintaining the optimal muscle and fat percentages is essential for triathletes to achieve peak performance. These ranges provide a guideline, but individual variations and personal goals should also be considered. A balanced approach to training and nutrition, along with regular monitoring of body composition, will help athletes stay within their optimal ranges. By applying strategic thinking and balance, akin to managing a successful business, triathletes can optimize their performance and achieve their goals. Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey! BONUS TIP COACH GLENN: “Don’t worry too much, everybody can do an Ironman. As an age group athlete, of course some will be faster than you, but don’t forget you are racing yourself. The journey is about physical and mental transformation, one step at a time. And that is something any body type can do.” Share this blog/newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! Navigating Burnout in a VUCA World: How Endurance Training and AI can shape EM-powered leadership In today's fast-paced and unpredictable business environment, often described as a VUCA world (Volatility, Uncertainty, Complexity, and Ambiguity), Executive leaders face unprecedented challenges. If management is decision making under uncertainty, the pressure to make decisions amidst increasing VUCA can lead to stress and burnout. However, if we combine endurance training and leading with AI, we can highlight a new form of leadership to mitigate these issues for managers and their teams. Understanding the VUCA World and its Impact The VUCA world is characterized by:
These factors create a landscape where traditional management practices often fall short, leading to increased stress and burnout among business professionals. Will VUCA ever reduce ? NO ! It will only get worse. How VUCA leads to stress, frustration and burnout We make hundreds of decisions a day, some small, some big but we need to interpret the available information to make them. In an increasing VUCA world, it becomes harder to make those decisions. Perhaps you’ve heard of Pavlov’s dog, the experiment where dogs are subconsciously trained to respond to triggers. The most famous one is based on a bell and light trigger; the dogs start salivating anticipating the food to come. This shows the power and influence of the mind on biophysical responses. What you might not know is that when the triggers and consequences were not correlated, creating uncertainty about what is going to happen, reward or punishment, the dogs started showing symptoms of neurosis: loss of energy, inability act, depression and aggression as a result of a breakdown in the normal functioning of their cortical process – sound familiar ? Endurance training to reduce the impact of VUCA Now, what can you do about it? People NEED structure to give them a sense of control. Some people SEE structure in the chaos, some people BUILD structure and some people just like to FOLLOW structure but ultimately, structure provides a sense of control. This is where daily, consistent endurance training regiment comes in. It provides a disciplined and structured approach to a simple task, with strict causal relationships. If you do A (input), you will get B (result). This sense of control, however minor compared to the stressors and uncertainty of the day, provides a relief of stress and builds resilience to the uncertain world around you. Besides that, physical training offers multiple health benefits. Benefits of Endurance Training
Besides the mind influencing the body, there is also clear evidence of the reverse impact. According to Steven Kotler and Jamie Wheal in their book “Stealing Fire”, the psychological and neurbiological impact of breathing, meditation, yoga, adventure and endurance sports, amongst other, can create a non-ordinary state of consciousness (NOSC) leading to a short term form of “Ecstacis” or Flow, which can alter the state of the mind permanently to more selflessness, timelessness, effortlessness and richness. EDASE Business School in Barcelona has even been able to identify emergent leaders in their MBA class, based on the neurobiological markers (EEG and HRV), reflecting the ability to regulate themselves and influence the group flow. For more detailed examples of how triathlon training can strategically benefit business executives, visit Great Endurance Training for Executives. AI to reduce VUCA itself AI can play a crucial role in reducing the complexities of a VUCA world through:
A New Leadership Style: Complementing AI with Human Skills The future leaders will have to be self-aware and mentally strong to lead in a VUCA world. This self-awareness is important to recognize the emotional and psychological drivers within, so that they can also recognize them in others. Finding an optimal state of flow within can help you find it or generate it in others as well, as individuals and in teams. As AI will surpass our intellectual capabilities, Emotional Intelligence and Empathic Concern will be differentiating and complementing skills in the workplace of the future. Therefore, leaders should focus on the following:
Conclusion: Embrace the Future Incorporating endurance training to manage stress, leveraging AI to navigate VUCA, and adopting a leadership style that blends AI with human skills will be key to thriving in a VUCA world. As we move forward, it’s essential for leaders to embrace these strategies, fostering environments where both technology and human intuition play integral roles in decision-making and leadership. Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey!
Share this blog/newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! The Power of Protein: Essential Nutrition for Endurance Athletes and Executives In endurance sports, especially triathlon, nutrition is key to optimizing performance, recovery, and overall health. As an executive you can apply those sports nutrition lessons to enhance your professional life and well-being. Here’s an in-depth look at how protein plays a crucial role in general health, including muscle growth, repair, recovery. We discuss what proteins are, the why, what, how and when proteins are needed. 1. Why Eat Protein?
Protein is the building block of life. It plays a critical role in repairing and building muscles, producing enzymes and hormones, and supporting immune function. They represent 20% of your body weight and are not only essential for muscles, but also for the structure of tissue like tendons, skin, hair and nails. They also are necessary to create thousands of different enzymes, as well as hormones like insulin and adrenaline. Proteins consist of 20 types of amino acids, which combine to form hundreds of different proteins essential for bodily functions. There are twelve non-essential amino acids that your body can synthesize, and eight essential ones that can only be obtained through nutrition. Continuous replenishment of protein is necessary due to the imperfect cycle of the breaking down (catabolism) and rebuilding of proteins (anabolism). For athletes, the benefits of protein extend to:
For business executives, proteins play a similar role in maintaining energy levels and mental sharpness, crucial for long work hours and high-stress environments. 2. How to Eat Protein As protein is a key building block, it should be an inherent part of your daily diet, about 0.75 grams per kilogram of body weight, or 15-20% of your daily caloric intake. This means a balanced meals should include half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains. The combination with carbohydrates improves the protein synthesis and more efficiently replenish glycogen levels. The insulin response triggered by carbohydrates also reduces muscles protein breakdown as insulin has an anti-catabolic effect. Sufficient hydration generally helps absorption, transportation and the breakdown of proteins into amino acids. Further, protein-rich snacks like nuts, seeds, yogurt, or protein bars can be served in between meals. It is important to mix up your protein sources to ensure a broad spectrum of amino acids and nutrients. On top of the baseline, certain athletes have higher needs to repair, grow, and recover their muscles:
As part of this balanced diet, it is important to find high quality foods. Below is a list of high protein foods that give you the biggest bang for your buck:
3. When to Eat Protein It is important to distribute protein intake evenly across meals to maintain a state of positive nitrogen balance, conducive to muscle growth and repair. However when you work out, it can be beneficial to add proteins after, during and before your workouts.
4. Amino Acid Supplements Amino acid supplements, particularly BCAAs and EAAs, can complement balanced diets, providing additional support for muscle recovery and endurance. They are particularly useful for managing fatigue and supporting quicker recovery, enabling you to maintain both your athletic and professional performance. They are lighter to take before and during workouts versus more voluptuous protein shakes and can add value post-workout as they can be more efficiently absorbed. Conclusion Integrating lessons from triathlon nutrition into your daily routine can provide significant benefits, whether you’re tackling a challenging business project or training for your next race. By understanding the importance of protein, timing your intake effectively, and incorporating high-quality sources into your diet, you can optimize your performance both in the boardroom and on the racecourse! Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey! Bonus Tip: Coach Tim “Before an intensive endurance session, I do not recommend that you consume protein shakes in large quantities, as your stomach will probably not forgive you. In my experience, it is better to supply amino acids in the form of powdered drinks. This is much easier on the stomach, and the body can access and use these directly during the session, thus allowing the existing amino acids to be stored and be more effective.” Share this blog/newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!
The Science Behind Visualization Visualization works because it activates the same neural pathways in the brain as physical practice. Studies using brain imaging have shown that the same areas light up when athletes or professionals visualize their tasks as when they physically perform them. This activation helps strengthen the neural connections associated with the visualized activities, effectively "training" the brain. Mirror neurons play a significant role in the effectiveness of visualization. These neurons fire both when we perform an action and when we see someone else performing the same action. This mirroring effect explains why visualization can be so powerful - it taps into the brain's natural ability to simulate actions and experiences, enhancing learning and performance. The requirement is that you need to know how to execute the real action correctly, for the visualization to be valuable. Visualization in Sports
Visualization in Business The principles of visualization in sports apply seamlessly to the business world, offering numerous benefits:
Practical Steps for Effective Visualization Whether you are an athlete aiming for a personal best or a business professional preparing for a negotiation, here are practical steps to incorporate visualization into your routine:
Conclusion Visualization is a powerful tool that bridges the gap between mental preparation and physical execution. In sports, it enhances performance, builds confidence, and manages stress. In business, it aids in goal setting, presentation skills, stress management, and problem-solving. By incorporating visualization into your routine, you can unlock new levels of success, whether on the field, in the boardroom, or at the negotiation table. Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
BONUS TIP COACH GLENN:
Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! What Executives can Learn from the Holistic Approach to Longevity in Blue Zones Some regions around the globe, known as Blue Zones, have significantly higher than average lifespans. These include Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California). These areas exhibit unique characteristics that contribute to the longevity of their residents. Dan Buettner analyzed the nine components of their holistic approach in the Netflix series “Live to 100: secrets of the Blue Zones.” Based on this, we have provided practical tips for busy executives looking to incorporate these longevity practices into their lives. Key Components of the Blue Zones Lifestyle 1. Move Naturally
2. Find Purpose
3. Allow a Downshift
4. 80% Meals
5. Predominantly Plant-Based Diet
6. Reduce Alcohol Intake
7. Foster Belonging
8. Prioritize your Loved Ones
9. The Right Tribe
Implementing Blue Zone Principles as a Busy Executive Balancing a demanding career with a healthy lifestyle can be challenging, but integrating Blue Zone principles is achievable. Here are a few practical steps:
By adopting these small, but significant, changes, busy executives can align their lifestyles with the longevity-enhancing habits observed in Blue Zones, ultimately leading to a healthier, more fulfilling life. It is a great foundation for a more dynamic professional career and boosts your performance to meet and exceed your endurance objectives for years to come. Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIP COACH GLENN: In my childhood, I was raised with the mentality that you had to eat everything on your plate. In hindsight, this was not a correct education. Research shows that it’s better to stop eating when you are no longer hungry or even before. So, you should fill only 80% of your plate, or trick your brain by using and filling a smaller starter. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! Maximizing Performance Longevity: A Comprehensive Guide to Injury Prevention for Executive Endurance Athletes For endurance athletes, such as marathon runners or triathletes, the key to sustaining high performance and extending your athletic career lies in effectively preventing injuries. This guide explores six critical areas: sleep, nutrition and hydration, strength, stability and mobility, warm-up and dynamic stretching, post-workout stretching, rolling and periodization and recovery. By integrating these strategies into daily routines, athletes can significantly reduce their injury risk and enhance overall performance. With the help of Sarah Monaghan from Costa Health we discuss the Top 6 Points: 1. The Power of Sleep in Athletic Recovery
Sleep is not merely downtime but a critical recovery phase that affects physical and mental performance. It's during sleep that the body repairs muscles and consolidates memories, including motor skills essential for triathlons. Learn more: DOAC podcast on sleep.
2. Nutrition and Hydration: Essential Fuel for Peak Performance Nutrition and hydration play pivotal roles in an athlete's performance and injury prevention, offering the necessary resources for energy and recovery.
3. Strength, Stability, and Mobility Beyond the mobility assessment discussed in the previous blog, it is also important to keep that mobility during your training season. Adding strength and stability exercises, reduces the risk of injury dramatically.
4. Warming Up and Dynamic Stretching: Activating the Body Pre-Workout A targeted warm-up and dynamic stretching (versus static stretching) routine prepares the body for the stresses of training, reducing the risk of acute injuries.
5. Post-Workout Care: Dynamic Stretching and Rolling Out Soreness Post-workout routines are essential for maintaining long-term muscle health and flexibility, which can prevent injury and enhance recovery.
6. Periodization and Recovery: The Unsung Heroes of Training Regimes Recovery is as crucial as the training itself. It allows the body to repair and strengthen, particularly after intense physical exertion.
Each component, from sleep to post-workout recovery, plays a crucial role in preparing the body for the demands of triathlon and ensuring athletes can train and compete safely and effectively. Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIPS COACH GLENN: My favorite core strength exercises are planks, Russian twists, flutter kicks and V-ups. For legs, I prefer squats and lunges, alternated with resistance band knee raises, glute bridges and sidesteps. Finally for the upper body, I focus on a swim specific routines. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! Self-Assessing Your Body Movement and Mobility: Executives versus Athletes
1. Why Mobility Matters Mobility refers to the ability to move freely and easily. It encompasses flexibility, strength, and balance. Good mobility allows you to perform daily activities with ease, reduces the risk of injuries, and contributes to better posture and overall physical function. Reduced mobility, on the other hand, can lead to stiffness, pain, and a decreased range of motion. It can also increase the risk of falls and limit your ability to engage in physical activities you enjoy. It is often the first step on a slippery slope to further inactivity and its consequences. The importance of body movement cannot be overstated for both executives and athletes alike. Here are some key reasons why: For Sedentary Executives 1. Reduced risk of chronic diseases: Regular movement and physical activity can help prevent obesity, hypertension, cardiovascular disease, and other chronic conditions. Excessive sitting, now common in modern life, is linked to many of these diseases. 2. Improved mental health: Daily movement, even light to moderate activity, has been proven to drastically improve memory, mental clarity, and emotional regulation. It can help combat depression and anxiety. 3. Better posture and balance: Good posture, which is maintained through regular movement, is important for balance and reduces the risk of injuries. It also helps maintain correct form during exercise. 4. Increased productivity: Movement and good posture can improve productivity at work. Standing desks, regular breaks to stand and stretch, and walking meetings can all help combat the negative effects of prolonged sitting. For Executive Athletes 1. Enhanced performance: Proper movement patterns and techniques are crucial for athletes to perform at their best and gain a competitive edge. 2. Injury prevention: Athletes exposed to rapid movements need a high level of dynamic joint stability and control of whole body movement to decrease the risk of injuries. Incorporating proper movement patterns into training is key. 3. Mental well-being: Despite the pressures they face, athletes can benefit from the mental health boosts of exercise by including light to moderate conditioning sessions in their training plans. This can help with emotional regulation and memory. In summary, regardless of athletic status, prioritizing regular movement through exercise, stretching, postural habits, and even daily activities can have far-reaching benefits for physical health, mental well-being, and overall quality of life. For athletes, optimizing movement is additionally crucial for performance and injury prevention. 2. How to Self-Assess Your Mobility Here are some simple tests you can do at home to assess your body movement and mobility:
If you are wanting to have a more in depth look at mobility and movement it’s always recommended to consult with a professional for a Functional Movement Screening (FMS) or an Athletic Ability Assessment (AAA), both of which can be done at our partner Costa.
The FMS is a popular screening tool used to assess fundamental movement patterns that underlie both sport performance and injury risk. It evaluates basic movements like squatting, lunging, stepping, and reaching. Whilst the FMS provides valuable insights, some practitioners feel it may not adequately assess the more demanding movement abilities required in sports. That's where the AAA comes in.
The AAA is a movement assessment protocol designed specifically for athletes. It evaluates an athlete's movement competency under load and greater levels of complexity compared to the FMS. Each exercise is scored on components like trunk control, range of motion, and lower body alignment. A score of 1-3 is given for each component, with a maximum score of 9 per exercise in sequential order: 1. Prone hold, 2. Side holds, 3. Overhead squat, 4. Single leg squats, 5. Walking lunge, 6. Hops, 7. Bounds, 8. Press-ups, 9. Chin-ups 3. Improving Your Mobility If you identify areas where your mobility is limited, there are several things you can do to improve it:
Conclusion Self-assessing your body movement and mobility is a simple yet important step in maintaining overall health and well-being as an executive, as much as an athlete. By identifying areas where your mobility may be limited, you can take proactive steps to improve it through stretching, exercise, and other techniques. Remember, good mobility is key to staying active, independent, and enjoying a high quality of life. By identifying movement dysfunctions and asymmetries, targeted training programs can optimize everybody’s functional capacity, performance, and resilience over time. Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIPS COACH GLENN: You can often work on muscle stretching and joint mobility as individual exercises to alleviate the immediate discomfort of impeded mobility, but sometimes the cause can be found in an underlying skeleton imbalance or blockage. That is why I recommend physical therapists which are also chiropractors, like Sarah Monhaghan at Costa Health, as she can look deeper to resolve the original cause of the restriction for longer term resolution. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! A Comprehensive Guide from the Boardroom to the Starting Line. Preparing for a triathlon isn't just about the hard work and miles logged before the big day; it also involves meticulous planning and organization to ensure peak performance. Whether you’re already an athlete or gearing up for your first race, this guide will help you navigate the crucial final stages of preparation. Coach Glenn and Tim put their 25+ joint years of experience together so you don't have to make the same mistakes they made. 1. Months Out: Long-term Preparation Depending on the length of the race (sprint, Olympic, half or T100 or Ironman distance) and the placed importance in your racing calendar (A, B or C race), the planning could start a year in advance. Not only do you need to consider location and travel, but also how it impacts the rest of your season and the time needed to prepare. Check the anticipated course conditions, temperature, humidity, ascent on bike and run, type of swim course, to make sure you can execute the particulars or can train towards the specific requirements. If it is an international trip, make sure to discuss this with your family. You can turn a resented solo-endeavor into a family oriented “tri-cation”, where you combine your race with a family holiday in an exotic destination, and where some relax time for all is added. Consider that you’ll need some time before the race to acclimate, but it’s also preferable that you allow some time after the race to enjoy your time off, stress-free, with your family and/or supporters. As soon as you have registered for your race, it is best to book your travel and accommodation immediately, and it’s ideal to do research and choose a hotel or Airbnb close to the race finish line. For international races in different time zones, aim to arrive early (one day per hour time zone difference), or as close to that timeframe as possible, work and holiday permitting. 2. 7-10 Days Out: Tapering and Race Visualization Depending on your age and length of the race you should begin your taper 7-to-10 days before the event. Gradually reduce volume, but keep the short bursts of intensity in race pace to preserve muscle responsiveness and avoid a detraining effect. Adjust your diet to decrease caloric intake proportionally as your training volume decreases to avoid unwanted weight gain. Maintain a high level of hydration of 2-to-3 liters per day. If you are travelling into a hot area, you might include some heat training protocols in advance, to adjust your body to the expected local temperature. Now is the time to start reading and memorizing the specifics of the swim, bike and run course. Check out where the course ascents and what impact it will have on your power distribution across the course. Do you need a wet suit or swim skin? Is it a mass start or rolling start? Do you need specific clothing to address the weather (layering)? The more you can mentally prepare for the unknown, the less stress you will face on race day. IMPORTANT: Before you travel, make sure to lay out all your gear, per race segment, from pre-swim, swim, T1, bike, T2, run to ensure you have everything packed. There may be some items, like goggles, CO2 cartridges, spare tires, race suit that you may want to pack in doubles/redundantly. Do not try anything new on race day, anything you buy on site is a liability. 3. 3 Days Out: Race Preparation By now, hopefully you are on-site and can check in to get your bib number and stickers to prepare your race gear. It is a mentally satisfying experience knowing that you have arrived and are cleared for the race. The real triathlon is about growth through the training journey and the race is the celebratory cherry on the cake. As from the registration process, you should be focused on enjoying the rewards of your hard work and taking it all in. Ideally you can also get a short swim, bike and run in to keep the muscles loose and active. Target some key course elements so you can visualize them and avoid stress and confusion on race day.
Don’t forget to agree with your supporters about where they can best see you and where you can expect them at T1, T2, on the course and where you will meet them after the race. 4. 2 Days Out: Packing and Carb-Loading Lay out all your gear out by Phase: Swim, T1, Bike, T2, Run, and post-finish. Use visualization to mentally rehearse each stage, ensuring that you pack all necessary items, including spares like goggles, tires, and race suits. (View Checklist) Start carb-loading 36-hours prior to the event, to maximize glycogen stores. Opt for easily digestible carbs and familiar foods that have proven successful in your training. As you have not worked out a lot in recent days, it is not the volume that counts but “what” you eat. Replenishing your glycogen stores in your muscles and liver will give you the optimal tank of energy for your race. Keep refilling it up to the start of the race. 5. 1 Day Out: Transition Area Setup: Visualize – Visualize – Visualize!
Perform a final equipment check while in the transition area. Go through the motions of opening your bag and thinking about putting on every piece of equipment and/or nutrition that you need and are going to touch. This is an essential last check to see if everything you ultimately need is in there. 6. Race Day Preparations 4-2 Hours Before Start: Early Wake-up and Meal
60 Minutes Before the Start: Warm-Up and Mental Preparation
Start Line Strategy:
Conclusion
By organizing your preparations into these strategic phases, you will ensure that less is left to luck. Remember, the key to a successful race day is as much in the details of preparation as it is in the physical training. Equip yourself with a clear plan, focus on execution, and embrace the challenge ahead with positivity and preparedness. Good luck! Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIPS COACHES GLENN AND TIM:
Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! A Deep Dive into the Latest in Endurance Training Successful training philosophies in endurance coaching reflect a blend of time-tested principles and innovative approaches. They are tailored to meet the individual needs of athletes while incorporating advances in technology and understanding of human physiology and psychology. These philosophies emphasize a holistic approach to athlete development, focusing not just on physical training but also on mental strength, nutrition, recovery, and the integration of cutting-edge technology. There are new AI-powered KPI’s that are worth understanding to upskill your coaching – and training - capabilities. 20%Below are a few of the key philosophies dominating the field today: 1. Training Periodization Periodization remains a cornerstone of endurance training, involving the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressively cycling through different phases of training intensity, volume, and type of exercise. This method helps prevent overtraining and promotes peak performance at the right time. Advances in this area include more sophisticated models like block periodization and undulating periodization, which allow for greater flexibility and adaptation to the athlete's responses. The latest insights from big data focus on speed and strength first, during the development phase, and then building endurance in the competition phase. The logic is: it’s easier to build endurance while maintaining speed, than vice versa. You want to avoid long endurance sessions for as long as possible because they stress the body more and are more prone to injury. Also, logically, the faster you become in the development phase, the less endurance you will need on race day. Based on your speed, you can calculate backwards from race day how much endurance you will need. Finally, the AI powered platforms provide different endurance building periods for each sport individually, instead of a more old-school approach of all-or-nothing. 2. Polarized Training Polarized training has gained significant traction among endurance coaches and athletes. This approach divides training intensity into distinct zones: a large volume of low-intensity training (around 70-80% of total training time in zone 2) and a smaller proportion of high-intensity workouts (around 20-30% in zone 4), with very little training at moderate intensity (zone 3). This model is based on research suggesting that such a distribution can optimize performance improvements while minimizing overtraining and injury risk. The issue with the middle-of-the road, zone 3, training is that it has all the downsides of zone 4 stressors (lactate buildup), without the strength benefits, and it is not providing more aerobic benefits than zone 2. Hence, training needs to focus either on building strength and speed (zone 4) or aerobic capacity (zone 2), which will translate into an increase in engine effectiveness (zone 3) on race day. Why this is important and how it is linked to your lactate curve is explained in this video. 3. High-Intensity Interval Training (HIIT) Although not new, HIIT has been revalidated as a highly efficient training method for improving cardiovascular fitness, endurance, and performance in a shorter timeframe. HIIT involves short bursts of intense activity, followed by periods of rest or low-intensity exercise. This method is particularly appealing to executive athletes, who often have limited time for training. It maximizes health and performance benefits within a condensed training session, challenging the notion that high volume training is the only path to endurance success. Besides the anaerobic and strength benefits, building HITT into your swimming, cycling and running routine intervals finetunes the neuromuscular alignment of muscles firing together as one (motor) unit, which increases efficiency at peak performance. 4. Mindfulness and Mental Training The psychological aspect of endurance sports is receiving more attention than ever. Techniques such as visualization, mindfulness, and mental resilience training are becoming integral parts of coaching. These practices help athletes manage stress, improve focus, and maintain motivation over the long haul of preparation and competition. Recognizing the mental challenges of endurance sports, contemporary coaching addresses the athlete's mind as a muscle that requires training and recovery. Visualization has shown amazing results in optimizing technical prowess and unconsciousness execution. Levering the power of mirror neurons, where people trigger similar emotional and physical responses from others, you can actually trigger the same response while either looking in the mirror or imagining the perfect execution. Like a computer simulation, you can repeat those memories many more times and much faster than executing them in real-life, but it turns out they are almost as effective. 5. Data-Driven and Technology-Enhanced Training With the advent of wearable technology and advanced analytics, training is more data-driven than ever. Coaches and athletes can monitor a vast array of metrics in real-time, from heart rate variability to power output and sleep quality, real-time sweat monitoring and ingestible core temperature sensors. This information allows for highly personalized training plans that can adapt dynamically to the athlete's current state, optimizing both performance and recovery.
6. Recovery-Oriented Training
Modern endurance coaching places a significant emphasis on recovery. Understanding that growth and adaptation occur during rest, current philosophies advocate for smart recovery strategies, including nutrition optimization, sleep management, and active recovery techniques. Tools like foam rollers, massage guns, and compression garments, alongside practices such as yoga and pilates, are recommended to enhance recovery and flexibility. These training philosophies underscore the evolving nature of endurance coaching, where a balanced, evidence-based approach to training, recovery, and mental health is considered essential for achieving peak performance. By embracing these philosophies, coaches and athletes can navigate the demands of endurance sports more effectively, leading to greater success and longevity in their athletic pursuits. Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIP COACH GLENN: A key to reduce the stress on your triathlon’s race day Is to walk through transitions T1 and T2 slowly, in advance of the race, and absorb the environment. Go through the entire cycle consciously and remember the small details about where to run, where to find your bike, imagine putting on your shoes, etc. By doing so, you can easily visualize these actions several times before the race, which will reduce the stress and improve the speed of execution on race day. Share the newsletter with friends and colleauges who are also pursuing a sportier and healthier lifestyle |
Coach Glenn* Founder and Head Coach GR&AT Endurance Training * Ironman Certified Coach Categories
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