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The Fantastic Floor is a Hardwood Flooring E-commerce Website Launched in April 2008

Tuesday, June 1st, 2010
 

The web site was created by its founders in response to high price markups on wood flooring products in retail stores. The site operates on the premise that, by being a purely web-based operation, the company can take advantage of the opportunities afforded by Internet-based marketing to bring its discount hardwood flooring products to the public at factory direct prices.

 

The site features a comprehensive catalog, containing information about its various product lines that include engineered flooring (http://www.fantastic-floor.com) and both unfinished and prefinished flooring, with each of these categories consisting mainly of exotic hardwood flooring. Each product page features various technical statistics as well as descriptions of the grain, color, and texture of each exotic flooring product.

 

The Fantastic-Floor (http://www.fantastic-floor.com) site is a joint venture between leading manufacturers, importers and distributors located mainly in South America, Asia, and the United States. The company uses this cooperative infrastructure between participants in the production chain to keep overhead costs for their discount wood flooring products lower than their retail counterparts. Additionally, the company does not maintain brick and mortar stores in various cities, but instead relies on warehouses throughout the United States and shipping carriers for product distribution. As a result, the company can further discount flooring products sold through its online site, as it does not require additional funding to support building utility costs, in store displays, or TV and radio ads. The site and its affiliates are all certified by environmental oversight committees and organizations, including the Forest Stewardship Council, IBAMA, and the International Wood Products Association. All discount wood flooring sold on the site is derived from sustainably harvested materials.

 

The site works directly with homeowners, builders, and interior design and architectural firms, delivering to residential and commercial locations.

 

 



By: Evan Cooper

About the Author:

Name: Evan Cooper
Phone Number: 503.953.8410 or 888.448.9663
Street: P.O. Box 2751 (if no PO Box allowed, use 715 NW Hoyt)
City: Portland
State: OR (Oregon)
Name of Company: Fantastic Floor (dba) or NW Wood Holdings LLC



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Turn Marathon Misery Into Triathlon Success

Friday, May 21st, 2010
Now the dust has - just - settled on the streets of the London Marathon let’s spare a thought for all those non-runners. Even before the race start, competition was keen with over 50,000 disappointed applicants unable to take part and the situation is no different across all the World Marathon Majors.

But if you’re still serious about testing your body to its limits, a triathlon event can be an interesting and much more accessible option with less pressure on places. The triathlon event comprises 3 consecutive disciplines of swim, bike and run, with distances to suit all abilities from super sprints to Olympic levels.

At the pinnacle of the triathlon family are the gruelling Ironman competitions, testing the triathletes with increased distances. The toughest courses in Hawaii and the Canaries also add the infinitely more glamorous ingredients of ocean, volcano and scorching sunshine.

Indeed Lanzarote’s Ironman Triathlon is almost upon us, due to take place this year on 20th May, with registration for both men and women closing on 1st May 2006. Lanzarote will see over 800 competitors attempt to complete a 3.8km (2.4 mile) swim, 180km (112.5 mile) volcano bike ride followed by a 42km or 26 mile marathon run, all in one day.

Attracting some of the world’s best professional athletes, the event is definitely not for the fainthearted although the schedule of activities lasts for a few days with fun runs in the week leading up to the event itself, and parties and award ceremonies during the evenings.

If the sun, fun and party elements sound appealing but you find you’re just not quite able to hone your body into this superfit category, then just slow the pace down a notch or two with a stay at Lanzarote’s Club La Santa (http://www.clublasanta.com ), official headquarters of the Ironman and recognised as one of the world’s top sports resorts.

Combining superb sports facilities with all year round sunshine, the Canaries are easily reached throughout the summer and winter, see XL to find out about a cheap Lanzarote flight (http://www.xl.com/champion/cheap-flights-to-lanzarote.asp ). The Club’s triathlon instructors are available for personal coaching for those more serious athletes with organised professional events such as the Volcano Triathlon as well as weekly smaller triathlon and duathlon events with free participation available for all guests.



By: Mr Hanna

About the Author:

Michael is a keen writer, and internet marketer living in Scotland: Contact details: E-mail: samqam@googlemail.com Phone: 0131 561 2251 Michael’s Website: Belfast Airport Taxis



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Beginner Triathlete-Novice Ironman–Don’t Expect Bike Magic

Saturday, March 13th, 2010
In preparing to take on the challenge of a first Ironman, I believe far too many athletes put too much emphasis on the bike they choose to purchase for the event.

Somewhere along the Ironman trail, many athletes have come to believe that the lighter, and more state of the art the bike, the faster they will finish the bike leg of the Ironman.

Nothing could be further from the truth. For example: You could put one athlete on a $10,000 bike and have him train without the aid of a proper diet or without paying attention to proper hydration choices and repacement drinks and the Ironman will spit him out like a cherry pit somewhere around mile 80 on the bike course.

Take another athlete and put him on a $800 reliable, average weight, used bike fitted with proper pedals and aero bars. Then have him pay particular attention all training year to proper diet, hydration, and raceday fueling techniques and somewhere around mile 80 of the same course he will call out “nice bike” as he passes athlete number one who is in for a very long, painful day.

Don’t get all wrapped up in taking out a second mortgage so you can buy that “special” bike that is 6 ounces lighter than anything on the road. After all, you’re going to be loading 5 pounds of water and food and gear on the thing before you even get out of transition. This is not your normal bike race. If you were just racing a bike century and that’s it, then that might be a different story. But that’s not the nature of this beast.

First of all you’ve most likely been bashed around for an hour or so in a wild free-for-all swim and for most of that time your heart-rate has been racing out of control. Plus, you still have a full marathon to consider after you get off the bike.

Your bike is just a small part of the Ironman equation. Don’t get too wrapped up in light and fancy and expensive. I know, I’ve done that.

I had my best bike leg ever and my first thought was to fix up the old bike and keep racing it. However, I let my bike supplier talk me into buying a fancier, newer model that was so much lighter that I would go even faster. I never, never matched my fastest bike ride over the next 10 years. Even on bikes valued 10 times more than my old standby. It was probably the biggest single mistake I made in my 20 year Ironman career. I should have gone with my very first instinct.

For some reason, a bike will just suit you. It suits your style, ability and “fits” you like that favorite pair of runners. When this happens, hang on to that bike. If you have to, save it mainly for races and get a second bike for the bulk of your training. That way your race-day bike will last you for years.

I’ve raced on more than one high-end bike that I was just never comfortable on, no matter how light and fast they were supposed to be. At first it may seem cool to be the recipient of envious gazes from fellow triathletes when they see you on your bike the week leading up to the race. You are the bike “king”.

Believe me, its not so cool when these same athletes pass you out on the course with those dreaded words left in their wake. “Nice bike.”

Every time you hear that, you will want to sink further and further into your bike seat. You will wish you were on a $250 beater. At least that way you reason, you would have an excuse for getting passed over and over again. There is nowhere to hide out there.

To save yourself a ton of embarrasment and humiliation, be sure that your ability matches the bike you ride.

All my bikes are gone now, except for one. That same old bike is in my living room on a wind-trainer and if I decide to do this amazing race once again, when I turn 60, four years from now–it will be on a very special, 16 year old bike.



By: Ray Fauteux

About the Author:

My name is Ray and I’m a veteran of over 25 years of endurance events including 14 Ironman Triathlons. I’ve built a site full of training and racing tips for the beginner triathlete/novice-ironman. come for a visit… http://triathlon-ironman-myfirstironman-ironstruck.com



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The Ironman Marathon

Friday, February 26th, 2010
As you start out on the ironman-marathon you will most likely experience several different emotions.

I used to find it very difficult at times to convince myself to leave the run-transition area. After a long hard bike it often feels that finishing the marathon distance would be next to impossible. It is at this point in the race that your determination and reslove may truly be tested. This is where the term “ironman” begins to have meaning.

Remember that you are not alone in feeling this. There are hundreds of first time Ironman hopefuls dealing with the same emotions. Keep in mind that you had an intelligent swim and conserved energy for this point in the race.

One thing I learned over the years is how much our bodies can withstand and just how much we are capable of if we dare to try. Often our spirit is conquered long before our physical energy is used up.

A good example is my last ironman. At almost exactly the half-way point in the bike I had a bad crash. I lost focus for just a few seconds and slipped off the shoulder of the road. When I tried to recover the bike went over and I hit the road very hard. The last half of the bike was fairly difficult. As I sat in the run-transition tent my shoulder was extremely sore and it was only my experience that I knew my body could withstand quite a lot if I gave it a chance.

I was at the stage in my career where I felt that Ironman could well be my last and I didn’t want to end my career by dropping out of the race.

The marathon took me 5 hours and 5 minutes. The Ironman took me 14 hours and 15 minutes. I found out later that I had a separated shoulder. I sort of had a feeling that was the case but then I reasoned that I wasn’t running on my hands so it would work out.

I’m telling you this story because when you get at this point in the race you just have to realilze that no matter how sore and tired you feel, the ability your body has to recover will amaze you if you give it a chance.

As soon as you cross that start mat and your timer beeps do your best to run. At first your stride will be very short and unnatural, but as your legs adjust to the demands of running you will begin to feel and run better. Run for as long as you can without stopping. You want to get some kilometers behind you. When and if you just ‘have’ to walk try and walk the aid stations and run in between as much as you can. When you do walk try and walk at a fast pace.

Hopefully you practiced this in your training as I suggested in the run-training page. It makes a huge difference if you go into the Ironman with a flexible race plan.

Be very careful at the aid stations when it comes to choosing your food and drink. The urge is to try some of everything as you try and find the secret that will make you feel less sore and tired and possibly boost your energy. Many athletes have gotten sick during the ironman-marathon from making this mistake.

Really try not to mix your food and drink choices. I would suggest avoiding coke and pepsi until the last 6 or 7 miles. Remember that if you do start drinking it, then you should drink it at ‘every’ aid station or else you risk really upsetting your sugar balance.

One year I drank nothing but water at every station and didn’t eat at all. I felt good and didn’t want to mess with it. My ironman-marathon time was 3 hours 34 minutes. So I think that goes to show you don’t necessarily have to fill your body with grapes, bananas,cookies, and whatever else you have to choose from. Just go with what works for you at the time.

Try and make a point of not walking the downhills. I have seen many people do this and I could never understand it. You should take advantage of gravity every chance you get. Just like on the bike. If you plan on walking the uphills then be sure to run the downhills. Do everything you can to get those kilometers behind you without using up too much energy too soon.

Take heart in the fact that there are hundreds of you out there sharing the same dream. To finish the race. It is truly a beautiful thing when you see so many so determined to reach a common goal.

You may find it helpful to run with someone along the way. Be careful however. They may deviate quite a bit from what you have been doing and throw off your race plan. Sometimes its best to run on your own until you are CERTAIN you are hooking up with the right person.

Its always an uplifting moment when you make the final outward leg and turn for home for the last time. Now each kilometer that passes you feel a lift in your spirit.

In the final 6 or 7 kilometers you will most likely discover that you have an amazing amount of energy left. This happens over and over in the Ironman-marathon. For some reason, some sort of physical change takes place and many people have a sustained burst of energy.

You will also be lifted by an increasing number of spectators as you get nearer and nearer to the finish. Soon dozens turn to hundreds and you hear that amazing, welcome sound of the finish line announcer. This is when it will really hit home that you are really going to do it! You are going to be an Ironman!

Be sure to take it all in, because this moment will be etched in your memory forever. No matter how many Ironman races you do, this is one you will never forget.



By: Ray Fauteux

About the Author:

Visit “IRONSTRUCK”, a site constructed with the beginner triathlete/novice-ironman in mind. Its full of training and racing tips that may help you realize your ironman dream. http://triathlon-ironman-myfirstironman-ironstruck.com



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Ironman Langkawi-Malaysia-About The Race.

Friday, February 26th, 2010
Ironman Langkawi-Malaysia is soon to take place in the idealic setting of Kuah town. The race is to go ahead as scheduled on February 26, 2006 and there are still openings for those of you looking for a race in the very near future.

The langkawi-Malaysia Ironman first took place in the year 2000 and has since become the favorite of many athletes from around the world.

The swim is a 3.8 km swim in the tranquil waters of the Kuah town Jetty.

The bike is a 2 and one half loop course that takes place on the coastal roads of Langkawi island. The course itself is hilly and undulating

The marathon consists of two 21.1 km. loops on a course that is generally flat but with gradual climbs at the 4-10 and 24-30 km. marks.

From all reports Ironman Langkawi-Malaysia is well organized and supported with great enthusiasm by the local population.

One thing to be aware of and possibly train for is the heat which can be anywhere from 28-35 degrees C. Also, it is a very humid heat and reminds me quite a lot of what one might experience in the Hawaii Ironman in Kona.

Pros will be competing for prize money and age groupers will have the opportunity to qualify for the world championships in Hawaii as there will be spots available for age group qualifiers.

Accomodation prices look very reasonable. Several of the major hotels in Langkawi are just minutes from the race start. However, expect to pay quite a lot for the return flight from North America with gateways from Los Angeles and New York. There is no ferry necessary from the mainland to Langkawi island as they now have their own international airport.

This seems to be a terrific holiday destination for those looking for a more “exotic” Ironman venue and comes highly recommended by those who have competed there in the past. Athletes from 17 countries are expected for the 2006 edition of this Ironnam.

For those looking for a last minute race, it appears that entries will be available until mid-February. If not this year, then possibly it might be an ideal race to consider for 2007. Take the whole family and make a holiday of this beautiful Ironman destination. What an opportunity to visit the “other” side of the world.

Any information you might need can be found on their website@LangkawiIronman.com



By: Ray Fauteux

About the Author:

My name is Ray and I’m a Canadian with a 25 year career in endurance events including 14 Ironman triathlons. I’ve built a site called “Ironstruck” for the beginner triathlete and the novice ironman. http://triathlon-ironman-myfirstironman-ironstruck.com



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Business Consultancy One Stop Shop Online Retailers Grow In Popularity, From The Art Of Business War By Dr. Mark D. Yates

Wednesday, December 30th, 2009
As a business consultant at www.businessconsultancyonestopshop.com I am frequently questioned about how online retailers grow in popularity when conventional well known retail high street favourites are closing down at an alarming rate. I believe we can refer back to Sun Tzu’s strategies which I have incorporated into my business consultancy practice ‘the art of business war.’

Dr. Mark D. Yates from "business consultancy one stop shop" believes the answer is simple. online retailers grow in popularity because they are flexible enough to address the current needs of contemporary shoppers. The art of business war advocates flexibility in all things related to business. Dr. Mark D. Yates continues, for example the young shoppers of today have been brought up with computers and the internet being part of their daily lives. They have confidence in online shopping which member of the older generations have yet to fully embrace.

That said with ‘Silver Surfers’ being the fastest growing demographic to embrace computers and the Internet that is slowly changing. Added security features implemented by larger e-commerce businesses to reduce online fraudulent activities has also helped fuel the online retailers grow in popularity.

Many of the major online web site businesses have worked closely with a business consultant who specialises in fraud reduction and who is classed as a security expert in e-commerce trading. Another reason why online retailers grow in popularity is because of the sheer explosion in online selling. Dr. Mark D. Yates from "Business Consultancy One Stop Shop states; with on-line retail spending due to reach £42.4bn by 2012 its no wonder online retailers grow in popularity, especially in the midst of the current economic downturn.

E-commerce online shopping is particularly popular among younger men, with just over a fifth of men under 35 (22%) choosing Amazon online store as their favourite place to shop.

Dr. Mark D. Yates explains, another reason for why online retailers grow in popularity is because of the sheer convenience of online shopping. Business e-commerce web sites are being produced to cater for this convenience. For example pconestopshop.com, asecurityonestopshop.com and businessconsultancyonestopshop.com offer shoppers a pleasurable shopping experience which follows the ‘Harrods Shopping Experience.’ i.e. A huge range of multiple products from multiple suppliers & manufacturers all offered under the one roof at a fraction of High Street prices & overheads. All available from the comfort of your home or office desktop computer.

Analyst TNS Worldpanel conducted its annual poll which states, online retailers could outstrip the popularity of high street giants if current trends continue and If they do, we will see a lot more online retailers overtake more traditional high street retailers. Old high street favourites such as Woolworths and Zavvi, both of whom are planning to re-launch as online brands.

TNS polled 15,000 people during the 52 weeks to January 4, 2009. The top 10 retailers from one to 10 were: Tesco, Amazon, Asda, Marks & Spencer, John Lewis, Argos, Sainsbury’s, Debenhams, Morrisons, eBay, all of whom have a very strong internet site presence.

Dr. Mark D. Yates business consultant at Business Consultancy One Stop Shop states; the art of business war identifies researching your customers current needs and then servicing those needs expodiciously. E-commerce does just that. if this doesn’t demonstrate why online retailers grow in popularity then I don’t know what will.

 



By: Mark Yates

About the Author:

Business Background of Mark D. Yates: A former Managing Director & CEO of a USA corporation and former MD of two UK Companies. Dr. Mark Yates provides his expertise to a cross section of corporate entities including, Information technology, media, mining, banking and other financial & business institutions, security, law enforcement, construction, sales, marketing, manufacture, banking, film & TV, trade unions, graphic & web design & high income generation E-commerce development & sales. Mark is a very experienced corporate trouble shooter and visionary leader. He effectively handles special assignments and specialises in providing practical solutions to complex business problems. A compulsive achiever who demonstrates the ability to consistently exceed desired results. He is particularly adept in structuring International joint venture businesses and is particularly skilled at identifying new domestic & overseas markets for clients. Now Security specialists who consults for the UK’s largest e-tailer of security products and services



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The Ironman Triathlon-Whats Your Fear Factor?

Tuesday, September 15th, 2009
What scares you the most about your upcoming ironman race? What’s your fear-factor?

As fit as a person is going into the first career Ironman, the fear-factor is in the equation as the big day creeps ever closer.

As cool and confident as many participants may appear, there is almost always something that fills them with a certain amount of misgiving and anxiety.

For many, the fear-factor will be overwhelming self-doubt as they wonder to themselves what on earth they have gotten themselves into. Its almost like diving off a high cliff. Once you’re committed, there’s no turning back. After all, everyone in your circle of friends family and co-workers know all about it. For months they have observed as you’ve immersed yourself in your Ironman preparation. How can you possibly back out and face the people who have supported you as you’ve prepared for the race of your life?

Well, some people can and do back out. I recall one story in the early 80’s that took place in the Hawaii Ironman.

As the story goes……..At the conclusion of the swim portion of the race and all the swimmers were off the course, it was discovered that one person was missing. In other words, someone who was signed in for the swim had not arrived. Apparently they searched the entire course with scuba divers looking for the missing swimmer and fearing the worst.

As it turns out, the missing swimmer had never entered the water. He decided he just couldn’t do it and left the transition area and went for breakfast at a local restaurant. When he returned for his gear, he asked someone what all the fuss was about and then, much to the relief of all concerned, the mystery was solved. The lesson here— If you EVER decide to drop out of an Ironman race, be sure to let the organisers know as soon as possible! They care about you and your safety.

It seems that the swim is particularly terrifying for many first time Ironman athletes. People have been known to stand on the shore in tears, unable to face the swim even long after the gun has sounded. Some have been coaxed into the water by volunteers and ended up doing just fine. Normally, just a few hundred meters into the swim, your nervousness will disappear and you’ll settle into the race.

In my first Ironman in Hawaii, I’ll never forget the amazing euphoria in the transition tent after the swim. More than anything, I believe it was relief, because for many, myself included, a very big hurdle had been cleared. As far as I was concerned that day, there was nothing that would stop me from crossing the finish line once I conquered the swim. There was no doubt, the water way my fear-factor.

I believe that most who are considering their first Ironman are runners. Also, pretty well everyone has biked at one time or another in their life, but really few have had the opportunity or reason to swim in the open water. So it stands to reason that a lot of first time Ironman triathletes are going to be extremely apprehensive about the Ironman swim.

Some I suppose may fear the bike. Maybe steep hills or cycling around so many others will cause some concern. At least in the bike and run you have complete control. You can just stop or slow down. I think its fair to say, that in the swim, once you’re half a mile out in the open water, you’re pretty well committed.

Personally, I think much of the fear-factor grows all out of proportion as the race nears. Ironman preparation is much more than swim, bike, run. You must also prepare yourself mentally.

When you begin to have doubts about your ability, or when the fear of failure begins to haunt you, its time to take a step back and consider how far you have come.

It may not seem like it on race-day, as you are surrounded by hundreds of athletes, but in the big scheme of things, few people in the world will ever attempt what you’re about to do. Believe in your training, your preparation and ability. When the fear-factor is overwhelming as the race nears—regardless if its the swim or the bike or just fear of failing—remember this:

There are hundreds of other athletes who will feel the same as you on race morning. That’s one of the things that makes the Ironman so amazing. You are all on the same journey together. The goal is a common one. It is this united spirit that will help calm the fear-factor and take you through the day. You’ll understand what I mean as your first Ironman race-day unfolds.

There will be several thousand volunteers and thousands more spectators and friends and relatives who will all play a part in your amazing journey.

They will be behind you when your fear is greatest, your inspiration when you doubt and your strength when you tire.

You are truly amazing just to reach the start line of an Ironman triathlon. Just to have gotten to that point makes you a resounding success, so how can you possibly fail?

You have erased the doubts you once had that you would even find yourself on the beach on Ironman morning awaiting the starting gun. You are in the best condition of your life and have the admiration of everyone around you as you prepare for the greatest experience of your life.

If you are about to attempt your first Ironman, may the Iron Gods of Kona, who haunt the searing lava fields of the King K. highway smile upon you and very soon welcome you into the most amazing family on earth.



By: Ray Fauteux

About the Author:

Are you a beginner triathlete or novice Ironman? My name is Ray and I’ve created a site called “Ironstruck” and its full of training and racing tips that may help you in realizing your triathlon goals. http://triathlon-ironman-myfirstironman-ironstruck.com



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Beginner Triathlete-Novice Ironman/Why Do The Ironman?

Thursday, April 2nd, 2009
Why do the Ironman Triathlon?

I’ve lost track of how many times over the years I’ve been asked why I commit so much of my time to preparing for yet another Ironman.

For a long time I found it difficult to come up with a reasonable response, because often I wasn’t sure myself. I think what makes it difficult, is goals change as the years pass and so would the answer to the question.

At first like so many others, I was “Ironstruck”. When I first saw this event I was drawn toward it and made the decision that I just had to cross that finish line. Despite the fact that I couldn’t swim a stroke and had never been on a racing bike I was compelled by some unseen force to do this race.

Once I consciously made the decision, there was no turning back and my life took on a new direction. It was easily the most important and life-changing decision I have ever made. It touched every single aspect of my life.

At 56 years old I don’t plan to do an Ironman every year from this point on. However I’ve learned from my long Ironman career how important maintaining a healthy lifetstyle is to a persons quality of life.

My plan is to do my next Ironman in my 60th year. There is no confusion “why” any longer when I am asked that question yet again.

By setting that goal, I realize that I will have to stay fit between now and then. It also means that when that starting gun goes off 4 years from now, I will be going into my 60’s in absolute peak condition. Most likely among the fittest 60 year olds in the world. Really not a bad group to be a part of at that stage in ones life. How that particular race turns out really has no bearing on anything. Just making it there is reward in itself.

I strongly believe that how successful or rich a person is doesn’t really make a whole lot of difference when a twist of fate strips it all away and makes people from all walks of life materially equal and dependent on their own physical strength, courage, and adaptibility in order to survive.

The world is changing and events like 9-11 and hurricane Katrina are examples of catastrophic events that knew no boundaries and in an instant left individuals with nothing but the ability they possessed within themselves to at least provide a fighting chance to survive.

Of course it doesn’t mean everyone has to begin training for the Ironman Triathlon– one of the most challenging events in the world. However, to meet the unexpected circumstance of an ever-changing world, it behooves all of us to take care of our physical well-being to the best of our ability. At any age and yes, even as we settle into the retirement years.

Perhaps the best way to explain what I mean is an example I used in a previous article.

Twenty years ago, had I found myself in the middle of a lake, 5 miles from shore with no lifejacket–I would have drowned in 2 or 3 minutes. Now it would be an opportunity for a long training swim.

The Ironman has given me that ability and that confidence. I owe this amazing event so much.



By: Ray Fauteux

About the Author:

I’m a veteran of 14 Ironman triathlons and have created a site called Ironstruck. The address for Ironstruck is …….http://triathlon-ironman-myfirstironman-ironstruck.com you can also contact me anytime @ http://triathlon-ironman-myfirstironman-ironstruck.com/contact-me.html



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Ironman Triathlon–Ten Common Mistakes

Tuesday, March 3rd, 2009
There’s lots of trial and error involved when you’re attempting your first Ironman. These days there’s lots of advice floating around out there and it can get confusing at times. After over 20 years on the Ironman scene, I’ve seen some of the same mistakes made over and over again by first time Ironman triathletes.

Here are the top ten mistakes that I feel you should really try and avoid. Just possibly it will give you a better shot at achieving your Ironman goal.

(1) OVERTRAINING

Almost without fail, the first time Ironman will go into the race overtrained. The hardest thing to learn about your training, is when to rest. Its really difficult to convince some athletes that rest is an essential component of their Ironman preparation. Some will insist on training no matter how tired they are or how sore they are. They will completely forget to factor in the physical and mental effort they expend at work every day. Worse yet, as the big day approaches, they will start their taper far too late. They continue to pound out the mileage for fear they’ll lose the conditioning they worked so hard to achieve.

Here are a few tips: If you begin a workout, and just know its going to be a struggle–you just have no energy–stop the work-out and go home. You obviously need more rest. When it gets really bad, take an entire week-end and do “nothing” associated with Ironman training. Go away for a few days. You won’t lose a thing and will resume your training rested and refreshed. As far as tapering, your longest workout day should be “4 weeks” before race day. Begin your taper there.

(2) POOR DIET

ITs almost sad to see the effort some people put into their ironman training only to stall their strength and endurance growth with an improper diet.

Avoid the junk food, eat a proper balance of complex carbs, protein and fat. Enhance a proper diet with vitamin supplements.

(3) IMPROPER FINAL WEEK PREPARATION

Its so easy to get caught up in the hype on ironman week. Too much time is spent in restaurants eating food you don’t normally eat.

Far too many athletes will do the swim course several times or hammer out long bike rides or pound through ten mile runs in the blazing heat. None of this helps you. You must stay relaxed and get lots of rest that final week. Before you arrive at the venue, make sure you have a plan set out for the entire week, right up to race morning.

(4) IMPROPER PRE-RACE HYDRATION

Either athletes will drink too much or not enough leading up to the race. You should start hydrating several days before the race. The rule of thumb is, when urine is clear and copious, you are properly hydrated. Too much drinking will flush too many nutrients out of your system and could lead to hyponatremia. More is not better. “Don’t” drink too much on race morning. You don’t want fluid sloshing around in your stomach during the swim.

(5) IMPROPER RACE-EVE PREPARATION

The day before the race is crucial! You shouldn’t be doing much of anything. Rest is the order of the day. Stay out of the sun. Eat your final large meal early in the day.(I never ate after 4 p.m. on that last day). This gives your digestive system time to work. Do what you must do. For instance–bike check-in, pre-race meeting and then go back to your room and relax.

(6) POOR SWIM STRATEGY

It’s an Ironman tradition to have mass swim starts and I can’t see that changing anytime in the near future. Most races have upwards of 2000 starters in a congested swim area. To convince yourself that the best strategy is to follow the course markers is a recipe for disaster. To decide to wait a minute or so, and then follow the markers is still a disaster. When you look around, their will be hundreds of others waiting as well. Go in with a workable strategy. Avoid the crush. I have an excellent swim strategy on my website.

(7) MISTAKES IN TRANSITION

The last place you should be running, is in the transition area. If this is your first Ironman, there is absoulutely nothing to be gained by it. It will drive your heart rate up. It will cause you to make mistakes. Take your time. In the chaos that surrounds you, keep in your own relaxed space.

(8) GOING OUT WAAAAY TOO FAST ON THE BIKE

Relax!! Don’t eat or drink for twenty minutes or so. Let your body adjust to the new demands you’re placing on it. Then begin to fuel up for the bike ahead and keep nutrition and fluid on an even keel for the entire bike ride. Spin at a nice relaxed pace for the first 40 km or so and then pick it up a little to the pace you feel you can maintain for the bulk of the ride.

(9) ABSOLUTELY NO RUN PLAN

Don’t just go out and wing it. Have a well-conceived run plan. Train months ahead for how you plan to handle the marathon. Its likely that not even 1% of first time ironman hopefuls will run the entire marathon. So train for this. Do long run-walks in training. In other words, try a three hour training run like this.

Run for the first 30-45 minutes and then begin walking for two minutes and running for 12-15 minutes and a steady workable pace. Keep repeating this for the entire run. In effect, what you’re doing, is practicing walking the aid stations and running in between as much as possible. When you leave the bike-run transition try and get in as much mileage as you can before you begin walking.

(10) ABSOLUTELY NO EATING-DRINKING PLAN FOR THE RUN

As the marathon progress and your energy and endurance are being challenged to the max, the normal reaction is to try eating a bit of everything available at the aid staions. This is another disaster in the making. The last thing you need is cookies, fruit, coke, etc., etc. trashing your stomach. If you trained all year with gels and a certain type of replacement drink, then that’s what you should stick with. Don’t make the mistake of searching everywhere for a miracle cure. Is isn’t there. The Ironman hurts. That is the nature of the beast. Don’t let it get the best of you. Fight through it with an eating and drinking plan that you’ve thought out long before race day.

Everything I’ve mentioned here is covered and discussed on my “Ironstruck” website. I would be particulary concerned with having a proper diet and overall-race plan. Take the guess-work out of race-day. Know exacly what your swim plan will be. Proper diet and vitamin supplements are a must. Make sure your Ironman plans cover everything up to and including the race.



By: Ray Fauteux

About the Author:

My name is Ray and I have competed in endurance events for over a quarter of a century, including 14 Ironman Triathlons, and over 35 marathons. I created a website…”Ironstruck” full of racing and training tips for the novice triathlete. http://triathlon-ironman-myfirstironman-ironstruck.com



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Ironman Triathlon-Run Equipment Choices

Wednesday, July 9th, 2008
There are several run-equipment choices I feel can help you quite a lot in your quest for your first Ironman Trathlon finisher medal.

SHOES- Of course well fitting shoes are a priority. I’ve tried every sort of shoe you can imagine over the years and have come to this conclusion:

You can train just as well and stay just as injury free in $50 shoes as you can in $150 dollar shoes. For instance, what if an outlet has a brand new 2005 model shoe on sale for $69, and sells the new, improved (same shoe) 2006 model for $149. Does that mean the older model was no good and will hurt your feet? Of course not! In order to stay competetive, manufacturers have to continually make small changes and/or improvements in their product to stay in step with the competition.

The change from one year to the next may just be in the color, or new lacing system or a bit more build-up in some part of the shoe. Sometimes the change is really small.

Just shop around. See whats out there and in your training try several different types of shoes and when you find the one that just feels great, fits perfect, and never gives you blisters no matter how far you run—then that’s your race day shoe. Try and make your choice for a race day shoe the lightest of all your shoes.

Remember: Whatever you do, don’t go out and buy some fancy shoe for Ironman day because it looks really great. Go with the old shoe that got you there. Don’t make any late changes.

I heard this story years ago and have never forgotten it and it’s just a great example of what I’m talking about.

It’s 1960, Rome Olympic Games. An African from Ethiopia shows up for the games. He is running in the marathon. He has no shoes. He didn’t train in shoes. He trained back home by chasing rabbits for miles in his bare feet. A major shoe distributor at the games gave him a brand new pair of shoes to wear. He put them on. They hurt his feet. He took them off. Said “No, thank you”. He ran the marathon in bare feet. Twenty miles were over the cobblestones of Rome.

HE WON THE GOLD MEDAL!!

Now the shoe manufacturer really LOVES him and gives him shoes to train in at home.

FLASH AHEAD 4 YEARS TO THE NEXT OLYMPIC GAMES–

This African runner from Ethiopia shows up at the Olympic Games. He is entered in the Marathon again. He is wearing shoes that he trained in at home. They don’t hurt his feet now.

HE WON THE GOLD MEDAL!! AGAIN!!

HIs name is Abibe Bikila. The first African to win olympic gold–now they are a dynasty.

The moral of the story is:

If he had worn the shoes for the 1960 Olympics, not only would he have not won gold, he would have trashed his feet. Just imagine the blisters. He wasn’t accustomed to wearing shoes.

If he had not worn shoes in the 1964 Olympics, not only would he have not won gold, he still would have trashed his feet. He wasn’t accustomed to bare feet anymore and his feet would not have the same toughness as the previous olympic games.

So I repeat: Go with the footwear that you’ve done lots of training in. Don’t make any late changes. When I found a pair of racing shoes I just loved, I wore them training until they were nicely broken in. I put those elastic, lock laces on them, so I never had to tie them again and I put them away. I wore them for 5 Ironman races. In that last transition, it was like putting on a favorite pair of slippers. I NEVER had blisters or foot problems. I ran one Ironman marathon in 3:34 in those same shoes.

FUEL BELT-I was so glad to see these come on the market. It used to really bug me to run a long distance in training with a water bottle on my hip. I just seemed out of balance. For that reason, I never bothered taking a water bottle out on an Ironman run course. You should really make a fuel-belt a part of your Ironman run-equipment for training and racing. The belt I prefer holds 6 smaller containers. They are spread out around your waist so you don’t feel out of balance and you hardly know they’re there during your runs. These are a particularly good idea for the Ironman marathon because you can use them for your favorite fuel if its not being supplied on the course. The belt also has reflectors built in for night running.

HEART MONITOR- I really feel that everyone training for an Ironman should make use of a heart monitor. It’s just a really important piece of run-equipment. See my page on training with a heart monitor.

WEAR A CAP- I’m not sure why some Ironman Triathletes don’t wear hats. They provide protection from the sun of course–but more than that–they are ideal for putting cold water in(or ice) at aid stations to keep you cool. On extremely hot days you just HAVE to do everything you can to keep your body cool.

CLOTHING- For training of course, you have to dress for the weather in your part of the world. For race day however there are a few ways you can go.

TRISUITS are a really good idea. You wear the trisuit under your wetsuit and you’re good to go for the other two events. Usually they dry out pretty quickly, but you may be cool in the early portion of the bike ride.

A second option is tri-shorts and a seperate top. The shorts are padded for the bike and like the trisuit, you just wear the shorts and top under your wetsuit.

A third option is just wear a swimsuit under your wetsuit and make a complete change into clean, dry, and warm cycling clothes. Then make another complete change at transition two into running clothes.

In my later races when time was more of a factor for me, I went with the second option. I preferred a seperate top, because I had pockets(similar to a cycling jersey)sewn into the top to hold food. Normally trisuits don’t come with pockets and its not really the type of material you can sew a pocket onto. Also, if I felt like changing into running shorts at the second transition it was a simple operation. Just wear the same top and change shorts.

For your first Ironman the run-equipment you choose can make a big difference in how you perform on the day.

The clothing you choose will make a difference to your comfort level on race day. I would recommend for your first Ironman Triathlon, that you take your time and go with clothing option number three. Just wear a swimsuit under your wetsuit, make a complete change into cycling clothes, and make a complete change into Your favorite running clothes and shoes for the marathon.



By: Ray Fauteux

About the Author:

Visit “Ironstruck“. The site created for the beginner triathlete and novice Ironman. Its full of training and racing tips that cover every aspect of the Ironman Triathlon. http://triathlon-ironman-myfirstironman-ironstruck.com



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