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CERTIFIED Ironman Coach Nursing
Triathlon Training

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Based in Upstate, New York Dante Hatem is an endurance athlete, CERTIFIED Ironman Coach, an ICU travel nurse, and a family man. Hatem is also a health and wellness promoter - as it’s in his nature to want the best for everyone, and that involves being the healthiest version of yourself. Since triathlon has become Dante’s passion, he has ventured to creating Hatem Endurance Coaching, LLC to be able to help others achieve their endurance sports goals.The goal of Hatem  Endurance Coaching is to create a trusting partnership with the athlete and coach to build the fitness and confidence to cross your finish line. HEC practices the highest standard of a endurance training; utilizing research driven training protocol that also tailors to the athletes life. HEC believes that triathlon is meant to support the athlete in their current lifestyle to improve quality of life, happiness and overall wellbeing. HEC follows Ironman’s pillars of training to maintain a sustainable lifestyle. Efficiency and quality over quantity is key to longevity and overall health when adding triathlon into your life.

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Endurance terminology

There's a lot of discussion and confusion about training zones. I prescribe sessions based on a few things for each of my athletes. Some...

Workout of the week #3

the goal of this session is to increase tendon and ligament strength and durability. This translates to triathlon racing after a hilly...

Workout of the week #2

workout of the week #2 is 4x5 back squat increasing weight each set starting at 50% of 1 rep max straight into a 90 second spin at...

Workout of the week

This weeks workout is a main set of 4x5 hex bar deadlift at 75% of 1 rep max followed by 3 minute row on the erg at 7/10 perceived level...

Couch to 5K in 3 Weeks

Everyone starts somewhere in their fitness journey. Whether you are trying to figure out what path is right for you, looking to switch...

Breathework Before Work

I believe that breathwork is the most underrated tool to living a healthier life. No supplement, workout, or gimmick can replicate...

What I Eat in a Day

The idea of describing what I eat in a day is may seem easy, but for me I don’t follow specific diets, caloric measurements or...

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This past couple years have been crazy with COVID and trying to keep a positive mindset through it all. If you didn’t know, I have been working in the COVID ICU as a travel nurse between Rochester and Syracuse, New York. My first month as a nurse I decided I wanted to train for an Ironman. After a year of everything getting cancelled, I was finally able to race in Florida. It was a long awaited race, I believe one of the first triathlons to return after COVID. This video tells the story of how I got there, but I want to share the story of during the race. 

I started off the morning with a 1.2 mile swim in an aligator infested lake. I swam the course in 35 minutes which isn’t bad but not my fullest potential. After cruising on the bike for ten miles we got to a part of the road that was not blocked off to cars. People eager to race and someone not looking out for other athletes, my front tire got clipped as someone tried to merge while a car was also passing. I lost complete control of my bike and fell off into the gravel on the side of the road. As I got up and processed what just happened I broke down crying, the pain from the crash hurt, but what hurt even more was thinking that my day was over. I had committed nearly a year a half to completing this race. I said no to friends and family to train, I put everything into racing and it felt over because of someone else’s stupid mistake. 

As I spent time trying to fix my chain with my hands shaking, knees buckled and blood on my shoulders forearms hands and legs a course inspector came over and said let me take you to the medical tent, in that moment my first reaction was “No” and continued to attempt to fix my bike. He said let me take a look. He got my chain fixed and offered again to take me to the medical tent. I looked at my heart rate on my watch, it was 180. I said “I need to finish this.” He said well you’re in luck because your bike is still rideable, although I lost all my water and the next aid station wasn’t for another 15 miles. I got back on and rode away. Screaming from the pain throughout the rest of the ride I knew my time didn’t matter. I thought just get to transition and assess the damages (to my body) and take it form there. As I passed people on the course, I was asked didn’t you get in that crash, multiple times and each person who saw me down said I had won the badass award or told me I’m crazy. When I got to transition I saw my loved ones and just that gave me the courage to keep pushing forward. My heart rate was still jacked up in my peak zone and nothing was dropping it. The adrenaline kept me going, but on the hundred degree day I needed to be careful, I was walking a thin line between really damaging my body and becoming an Ironman. Crossing the finish line, I felt unstoppable. 


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