HexaShift - Personal Coaching

Khoi's Success Story

A Journey to Ironman 70.3 Nice

"I used to think long-distance triathletes were aliens. Now, thanks to Yannick, I might just be one of them!"

Background

Khoi’s journey to completing the Ironman 70.3 Nice started a year before the event when he participated in a short triathlon with minimal preparation. This race, which consisted of a 300m swim, 20km bike ride, and a 5km run, left him in awe of long-distance triathletes, whom he viewed as possessing extraordinary physical capabilities. Inspired yet daunted, Khoi decided to take on the challenge of an Ironman 70.3, consisting of a 1900m swim, 90km bike ride, and a 21.1km run.

Training Plan

To prepare for the Ironman, Khoi followed a structured training plan. The plan began with building an endurance base across all three disciplines—swimming, cycling, and running. This phase involved moderate intensity and longer duration. As Khoi’s endurance improved, the training plan incorporated specific workouts for each discipline, including interval training, tempo workouts, and aerobic workouts, to work all his energy systems. We did not forget to plan for recovery periodically and we built routines of SMR and stretching along the way.

Nutrition & Hydration

Nutrition and hydration were integral parts of Khoi's training program. We provided detailed nutritional guidance to ensure Khoi met his energy needs for training and recovery. His diet was rich in balanced macronutrients, focusing on lean proteins, complex carbohydrates, and healthy fats. We emphasized the importance of hydration, especially during long training sessions. As Khoi was a heavy sweater, his hydration needs were adjusted specifically to maintain performance and prevent dehydration. This involved monitoring of fluid intake and electrolyte balance tailored to his sweat rate, ensuring he avoided those damn muscle cramps.

Lifestyle Transformation

Khoi’s lifestyle underwent significant changes. He gained a deeper understanding of the benefits of healthy eating and managed to organize his life to train effectively in swimming, cycling, and running without disrupting his family or professional commitments. Over the months of training, Khoi felt completely transformed, consistently at the peak of his physical and mental fitness. Remarkably, he also overcame the iliotibial band syndrome pains that had plagued him, boosting his confidence in finishing the Ironman 70.3 Nice.

Coaching Relationship

The coaching relationship was crucial to Khoi’s success. My follow-up was precise and consistent over the six-month preparation period. I monitored Khoi’s adherence to the training and nutrition plan, identifying areas for improvement and making anticipatory adjustments to ensure continuous progress. This meticulous attention to detail left Khoi feeling well-prepared and stress-free before and during the race. His only excitement was the anticipation of the start signal to dive into the water and begin the race.

Event Day

On the day of the Ironman, Khoi felt ready and enthusiastic. His goal was to complete the race in 6 hours and 30 minutes while enjoying the process. The beautiful city of Nice, known for hosting the Ironman World Championships, added to the excitement. Khoi's preparation paid off as he finished the race with satisfaction, having thoroughly enjoyed the experience without merely enduring it.

Results & Impact

Completing the Ironman 70.3 Nice had a profound impact on Khoi’s confidence and perspective. He realized his physical and mental limits were far beyond what he initially imagined. The discipline required for physical, mental, and nutritional preparation was eye-opening. Just an hour after finishing the race, Khoi was already contemplating his next Ironman 70.3 challenge. The experience also highlighted the joy of sharing this journey with family and friends in the picturesque French Riviera, making the accomplishment even more meaningful.

Khoi's words

"Thanks to Yannick's guidance, I gained a better understanding of the benefits of healthy eating. My lifestyle became more organized, allowing me to train effectively in swimming, cycling, and running without disrupting my family and professional life. Yannick transformed me within six months with a dedicated training program for my Ironman 70.3 Nice triathlon. His comprehensive approach, covering physical, nutritional, and mental aspects, made all the difference."