READY TO GO LONG?
SELF-COACHED TO KONA
THE AGE-GROUPER'S GUIDE TO MASTERING
LONG-DISTANCE TRIATHLON
By Kenneth Downer
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Join the List!Progress Update:
Target Launch Date: 17 November 2026
What's in the Book?
Go from triathlon newbie to Ironman finisher and beyond
Based on my 30+ Ironman races; I made the mistakes so you don’t have to.
Backed up by science: 147+ peer-reviewed studies cited; learn what works and why.
Workouts for every sport and phase of training so you can customize your program.
Science-based advice on gear you need (and don’t) to get the most out of your triathlon $$$.
A conversational, story-telling approach for an easy read that makes you faster.
Here’s a sample: Read the Introduction
Part I:
Build a Custom Plan
Create a simple training program that fits your busy lifestyle and saves you time, money, and effort
Chapters on strategic planning and intensity zones simplify what can be a complex process so you can focus on making the right efforts at the right times for the greatest payoff.
The swim, bike, and run chapters tell you what you need (and don’t), and how to get the most out of each session. Each provides customizable workouts for every phase of your training.
More chapters on heat training, gym workouts, recovery, and mental resilience help you multiply the benefits of your efforts while saving time. There’s even a chapter on how (and how NOT) to use AI to supplement your self-coaching.
Part II:
Race Long with Confidence
From start cannon to finish line I'll help you have a great day of racing
Chapters on race planning and pacing strategy help you set achievable targets; the chapter on transition will have you headed for the exit while your competitors are still tying their shoes.
The race-day nutrition chapter helps you calculate your exact fueling needs, the heat section shows you how to race in the sun, and the mental keys chapter arms you with ways to keep going when the going gets tough.
Appendices:
More Tools for Success
Find helpful resources to support you on race day
At the back of the book you will find packing lists, check-lists, and a step-by-step guide for how to develop a race plan. There’s even a race report that gives you a gritty behind-the-scenes look at what it takes to succeed.
Click here for a chapter-by-chapter breakout of the book.
Author
Who is Ken Downer?
Racing multi-sport since 1998 and full Ironman since 2011
I’m not an elite coach, but an age-group racer like you.
Started as an average athlete.
Coached myself to my first 70.3, my first full Ironman, and all the way to the Big Island.
Completed 15x full and 18x half-Ironman races (so far).
Qualified and raced at the Kona Ironman World Championships three times (2019, 2022, and 2024).
Qualified three times for the 70.3 World Championships.
This year I’m racing 70.3 Omaha, 70.3 Muncie, and the 70.3 World Championships in Nice, France.
For more on my background and race history click here.
