Articles and Tips General Be Prepared" - Have a race plan by John Newsom The Six C's of Endurance Success by John Newsom Tips for the busy triathlete from Gordo Byrn Heart Rate Training Intensities by John Hellemans Conference Summary on Intermitant Hypoxic Training By John Hellemans Goal Setting - set yourself up for success Race Plan template (word Doc) Ironman From Retirement to top 10 at IMNZ by John Newsom The four pillars by Gordo Byrn So You want to be an Ironman? By John Newsom Swimming Swimmers Shoulder Tips from Gordo Byrn Sample intermediate swim sessions (1500m-2000m) Sample Distance Sessions (advanced) Sample Speed Sessions (advanced) Running Improving your sustained Speed by John Hellemans The Thrill of Drills by John Hellemans Race Reports John Newsom's Ironman NZ report Epic Camp Australia Report Nutrition Competitive Ironman Nutrition Planning by Gordo Byrn Nutrition 101 by Gordo Byrn Sports Science Lactate Test Results - Cycling 24th July 2005 John Newsom Lactate Test Results - Run 11th Sept 2006 Lactate testing Protocols How to do a run MAX HR Test Flexibility Some classic ITB stretches (Pictures) Beginners An Introduction to Triathlon (8 weeks to you first triathlon)