Episode 94 Ironman Talk www.ironmantalk.com This weeks news IM Korea may be gone. Macca to do Frankfurt and Roth. Camp Kia KahaClick here to get all the info you need about the best camp next year!Let the good times roll! This Weeks DiscussionWe want to know your predictions for what will happen in the world of Ironman in 2008. They can be race results, who will get done for drugs, fashion etc...If you want to add a comment click here: add comment then open the discussion.Age Grouper of the WeekPhil Brown sent through this weeks age grouper, here's what he said: I'd like to nominate my friend, Emma Tilston, from Wales, who also completed The Big Woody. Her time of 15:02 (1:35/9:04/4:23) again, is not going to break any records, but it was also her first season of triathlon(you've got to love the coaching school of Bevan James Eyles!) and a year ago, she couldn't swim front crawl at all. Not even a little bit. To me, she exemplifies what ironman is all about - with being smart, dedicated and sensible about the training, ordinary people can do extraordinary things. I think she got more applause than anyone else that crossed the finish line and somehow won 2nd female vet!High 5 Kat sent through a fun High 5 for this weeks show: How to not look like a dick when out training or racing!Website of the Weekwww.sportzhub.com is a great site to check out all the lastest news on endurance sports in New Zealand. Check out their dating website as well! www.sportzdating.co.nz Coach's CornersKeeping Swim sessions interesting: Swim with a swim squad where possible. Be brave if you are not super confident. If there are no swim squads see if you can get some group sessions going nominating someone to write the programmeAlways have a written programme before you go to the pooluse the clock to motivate youtake times for all intervals, get to know your different pacesuse clock to count lengths for long sets, keeps you on trackDo sets on times rather than rest intervalsFor example 12 x 200 (4 on 3:30, 4 on 3:15, 4 on 3:05) as opposed to 12x200 on 15RIUse watch for long swims to help with counting and motivation. Break long swims up to help with counting (eg 2km straight repeating 400 steady / 100 mod hard rather than 2km steady)Document your timesDo regular time trials to asses progressGet yourself filmed (more than once)Each session try to focus on one aspect of your strokeThis Weeks Websites www.challengewanaka.com, www.ironman703.co.za, www.epiccamp.com, www.sportzhub.com Iron Rusts, Ironmen Don't, Train Hard, Train Smart: Kia Kaha