20 weeks of highly specific and targeted training that takes you from now to your race or challenge and puts you in your best ever shape to realize your goals. This plan ensures you develop the specific skills needed for your endurance sport. What this means is we develop your strength, speed and essential motor skills first and only push the race specific endurance closer to your event. The beautiful thing is that you develop aerobic endurance as a byproduct of the sessions you do. What’s more is that each session is placed so that we can create the specific stimulus we need on one system while a previously taxed system gets the recovery it needs. This means we can balance the hormonal effects in training, which allows us to continually work hard but smart. This plan has been developed after thousands of hours of research, testing, refining to get more results in less training time. It’s been proven time and time again by my athletes that continually set new personal bests.

Note: Results obviously do vary by individual. To ensure you get the maximum results of the ES Custom Blueprint, you need to read and follow all the directions/advice. The results achieved will be directly related to the effort you invest. For example- if you just follow the plan you’ll do well, but if you follow the plan and are ‘there’ in training with full focus and bring the required efforts (that means the easy stuff is just if not more important as the harder efforts) you’ll achieve much more. The same can be said with regards to how you fuel and look after your body again follow the advice and you’ll be in a much better position to truly execute a phenomenal race on race day. 

Detailed session notes let you know what each session is about and how you do it.

This guide comes bundled with Ironman Blueprint and shows you how to develop or should I say redevelop the important aspect of intensity based off of your bodies signals. These intensities levels are easy to understand and don’t leave you confused or worried. 

This is where I give you guidelines on developing a daily nutrition schedule that will build upon your health and performances. What we fuel our bodies is what makes them perform. If we put garbage in, we get garbage out. We keep this stupidly simple yet very effective. 

Strength and core training is important yet neglected. We do gym training in triathlon, to build strength, but to also develop a resilient body that wards off injury and gives us a platform to leverage strength and power from. This helps improve recovery from our aerobic endurance sessions.

I have made it easy for you. Just click the links within the strength plan and you’ll be taken to a video library of each exercise where I show you how to do the exercises.

This guide gives you strategies that will help you recover quickly and more optimally from your training sessions. It also contains how-to pictures on self myofascial release (self massage).

There are also video links to yoga and stretching sessions. 

Body maintenance and quick recovery is a key to optimal health and performance.

This document goes through one of the most key aspects of your preparation for your Ironman or Long Course event. That is practicing the fourth event – Nutrition. It is crucial that your race day fuelling strategy for the most part be practiced week in and week out in the lead up to your big day so we ensure you have this part down! You want it second nature by race day.

Turn up to Race week relaxed and ready to enjoy the experience. This guide covers all the logistics of race week, travel, checklists and so on. It also contains our Race Day ‘Rules’ and Tips to ensure you’ll execute to the best of your ability. 

You’ll be in great shape when you have followed this ES Training plan and the important guidelines contained within.