Meet Izumi Yamashita, a highly accomplished triathlon coach, athlete, and fitness professional with over two decades of experience helping others unlock their full athletic potential. A four-time IRONMAN World Championship qualifier and three-time finisher, Izumi’s endurance journey began with her first super sprint triathlon in 2008. Since then, she’s gone on to complete her first Olympic-distance triathlon in 2010, her first IRONMAN 70.3 in 2012, and crossed the finish line of her first full IRONMAN in 2015—earning a coveted spot to compete at the IRONMAN World Championship in Kona, Hawaii in 2016. As a USAT Level I Certified Triathlon Coach since 2018, Izumi brings a wealth of knowledge to every athlete she works with. She is the founder of iZOOMi Multisport Coaching and formerly served as Head Coach for the Masters Swim program at Concourse Athletic Club. Her coaching philosophy is built on the principles of consistency, strength, and smart recovery.
Izumi is also an experienced marathoner, having completed her first marathon in 2011 and her first Boston Marathon in 2013. Now a four-time Boston Marathon finisher, she continues to compete at a high level in endurance sports. She holds a third-degree black belt in karate and has been a group fitness instructor for more than 20 years, bringing a well-rounded perspective on strength, mobility, and discipline to her athletes. Currently, Izumi is training for IRONMAN 70.3 Chattanooga, with the goal of qualifying for the 2025 IRONMAN 70.3 World Championship in Marbella, Spain.
We asked Izumi’s best advice on effective training. For more information or coaching inquiries, visit izoomicoaching.com.
Q. What does a typical training week look like for you right now — and how has that evolved over your career?
A. I used to teach fitness classes in the evening a couple times a week, so I had to work around those days and did most of my workouts in the morning before work during the week. Since Covid, I do all my workouts after work during the week. I believe I’m an afternoon workout person. Here’s my schedule:
- Monday: Rest day and mobility workout
- Tuesday: Swim
- Wednesday: Trainer ride
- Thursday: Interval or tempo run
- Friday: Swim
- Saturday: Long ride (brick run)
- Sunday: Long run
Q. How do you structure your training blocks for each triathlon discipline — swim, bike, and run — and how do you decide which gets more focus?
A. That depends on athletes’ fitness levels and goals, but in average, some combination of two swim, two bike, and two run sessions per week.
For swimming, do drills to work on improving technique, and mix of fast and easy workouts. For bike and run, I’d have interval/tempo sessions to improve speed and long and easy sessions to improve endurance. An indoor smart trainer is a great tool to do indoor interval workouts and in inclement weather.
Focus also would be depending on the athletes but I believe stronger bike fitness will spill over to run fitness, and stronger runner often comes in on top for long course races, so unless athletes need to work more on swim, more focus is placed on bike and run.
Q. What’s one thing most athletes overlook in their training that you think makes a big difference?
A. Do easy session, easy and hard session, hard. Fuel your body within 30 minutes after long/hard sessions. Get plenty of sleep and do mobility and strength workouts.
Q. Do you incorporate strength training or mobility work? If so, how often and what does that look like?
A. Yes, I do — twice/week off season and once/week during season. For me, I focus on glute and core strengthening during season and overall during off season.
Q. How do you fuel during long sessions or back-to-back workouts — any go-to meals or snacks?
A. I use solid and liquid nutrition on long ride and gel and liquid nutrition on long run. I learned over time that I take in much less calories and drink than average. I need to constantly remind myself to eat and drink during long sessions. I’ve tried many different products including Skratch base and Ucan bars, but I’ve been using Maurten bar and gel more lately and Mortal for drink since it was offered on course at Ironman races. I also like Precision Hydration electrolyte tablets. My go-to snack after long ride and brick is peanut butter and Nutella banana sandwich sprinkled with chia seeds.
Q. What recovery habits have made the biggest difference for your performance?
A. Fuel body within 30 minutes after long/hard session. I regularly use Normatec recovery boots, foam roller and lacrosse ball to loosen up my tight glutes.
Q. What’s your favorite way to mentally reset after a tough race or training block?
A. Do something unstructured for fun with friends without any wearable like Garmin.
Do things you set aside while training like hiking, road/gravel biking, trail running, etc.
Q. What’s one piece of advice you wish more people would follow when they’re getting into competitive triathlon?
A. You are way stronger than you think. Enjoy the journey to get fit to do triathlon. That’s worth more than being on the podium. Be kind to yourself and patient because consistency is the key to get stronger and faster, more than doing a single workout perfectly. If you miss a session, get right back on the program and keep it going. If you visualize your success, you will achieve your goal.
If you are healthy and happy, that positive energy will spill over to everyone around you.
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