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How to Train for Your First Half-Ironman – A Beginner-Friendly Approach to Intermediate Distances

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Canton, Michigan, 17th January 2025, ZEX PR WIRE, Taking on your first half-Ironman, also known as a 70.3 triathlon, is an exciting and challenging goal. Combining a 1.2-mile swim, a 56-mile bike ride, and a 13.1-mile run, this event requires a balanced approach to training, endurance building, and mental preparation. Here’s a beginner-friendly guide to help you conquer this intermediate distance with confidence.

Michael Rave’s Expertise in Triathlon Training

Michael Terence Rave, Founder and CEO of Brandywine Legal Recruiting, LLC, brings a unique perspective to the triathlon community. With a distinguished career in corporate governance, capital markets, and business development, Michael has cultivated the discipline and focus required to succeed not only in the professional world but also as a passionate triathlete.

Michael’s professional journey is as remarkable as his athletic pursuits. From September 2020 to May 2022, he served at Valley National Bank, ensuring strict compliance with regulatory standards and managing high-profile M&A transactions. He has also led initiatives in corporate governance and collaborated closely with external counsel on capital markets deals. Prior to this, Michael spent over two decades at Day Pitney LLP, advising on corporate governance and leading mergers, joint ventures, and capital markets transactions valued at up to $2 billion. His career began at Greenbaum Rowe Smith Ravin Davis & Himmel, where he honed his expertise in SEC filings, LLC operating agreements, and corporate governance documentation.

Outside the office, Michael’s dedication extends to triathlon training and volunteering. A committed athlete, Michael is currently training for national-level competitions and is a lead volunteer at the Brandywine Valley SPCA, where he contributes to fostering meaningful connections within the community. With this background, Michael’s approach to triathlon training is both methodical and inspiring, offering valuable insights for first-time participants.

Step 1: Understand the Commitment

A half-Ironman is no small feat. Training will demand 10-15 hours per week for 4-6 months, depending on your starting fitness level. Understanding this time commitment upfront will help you manage expectations and create a realistic plan.

  • Be realistic: Assess your current fitness level. If you’re new to triathlon, aim for the longer preparation time.
  • Align your priorities: Ensure your schedule can accommodate training alongside work, family, and social commitments.
  • Set goals: Decide whether your objective is simply to finish or achieve a specific time.

Step 2: Gear Up

The right equipment can make your training and race day smoother.

  • Swim gear: Invest in a quality wetsuit, swim cap, goggles, and access to a pool or open water.
  • Bike setup: A road bike is sufficient for beginners. Ensure proper fitting and consider adding aero bars for comfort during longer rides.
  • Run essentials: Comfortable running shoes suited to your gait are crucial. Replace them if they’re worn out.
  • Triathlon-specific items: A race belt, tri-suit, and hydration system will enhance your race day experience.

Step 3: Create a Training Plan

A structured plan is essential for steady progress. Focus on building endurance, speed, and technique across all three disciplines.

Training Phases

  1. Base Phase (8-10 weeks):
  • Focus: Build aerobic endurance.
  • Workouts: Long, steady sessions for each discipline.
  • Examples:
    • Swim: 1,500 meters at a moderate pace.
    • Bike: 1-2 hours at a conversational pace.
    • Run: 3-6 miles at an easy effort.
  • Build Phase (6-8 weeks):
    • Focus: Increase intensity and duration.
    • Workouts: Interval training and brick workouts (combining two disciplines back-to-back).
    • Examples:
      • Swim: 4 x 400 meters with rest intervals.
      • Bike: 40-mile ride with 5 x 5-minute hard efforts.
      • Brick: 1-hour ride followed by a 20-minute run.
  • Peak Phase (4 weeks):
    • Focus: Mimic race conditions.
    • Workouts: Longer, race-paced sessions.
    • Examples:
      • Swim: Open water practice for 1.2 miles.
      • Bike: 50-mile ride at race effort.
      • Run: 10 miles, including race-pace intervals.
  • Taper Phase (2 weeks):
    • Focus: Reduce volume to allow full recovery while maintaining intensity.
    • Examples: Shorter workouts with bursts of speed.

    Weekly Schedule

    Balance the three disciplines, strength training, and rest days. A sample week might look like:

    • Monday: Rest or active recovery (yoga or light stretching).
    • Tuesday: Swim and bike.
    • Wednesday: Run and strength training.
    • Thursday: Swim and bike.
    • Friday: Rest.
    • Saturday: Long bike ride followed by a short run (brick workout).
    • Sunday: Long run and short swim.

    Step 4: Prioritize Nutrition

    Training for a half-Ironman demands proper fueling. Understanding your body’s needs during workouts and recovery is critical.

    • Everyday nutrition:
      • Focus on whole foods, lean proteins, complex carbohydrates, and healthy fats.
      • Stay hydrated throughout the day.
    • Pre-workout:
      • Eat a balanced meal 2-3 hours before training.
      • Example: Oatmeal with banana and almond butter.
    • During workouts:
      • Consume carbohydrates for sessions longer than an hour. Use energy gels, chews, or drinks.
      • Hydrate with electrolyte drinks to replace sodium.
    • Post-workout:
      • Recover with a mix of protein and carbs within 30 minutes.
      • Example: Chocolate milk or a smoothie with protein powder.

    Step 5: Practice Race Day Skills

    Simulating race conditions will prepare you for the big day.

    • Transition practice:
      • Set up a mini transition area at home to rehearse switching from swim to bike and bike to run.
      • Focus on speed and efficiency.
    • Open water swims:
      • Practice sighting, swimming in a wetsuit, and navigating crowds.
    • Nutrition strategy:
      • Test different fueling options during long training sessions to see what works best.
    • Pacing:
      • Learn to manage your effort across all three legs to avoid burning out.

    Step 6: Mental Preparation

    Your mindset will play a significant role in your success.

    • Visualize success:
      • Picture yourself completing each leg of the race and crossing the finish line.
    • Develop mantras:
      • Simple phrases like “Strong and steady” can help keep you focused during tough moments.
    • Practice mindfulness:
      • Use deep breathing or meditation to manage pre-race anxiety.

    Step 7: Race Week Tips

    The final week is all about preparation and staying calm.

    • Taper effectively:
      • Stick to your plan and resist the urge to “catch up” on missed workouts.
    • Organize gear:
      • Lay out all race-day essentials, including nutrition, clothing, and equipment.
    • Rest well:
      • Aim for consistent, quality sleep.
    • Stay hydrated:
      • Drink plenty of water in the days leading up to the race.
    • Attend the pre-race briefing:
      • Familiarize yourself with the course and race-day logistics.

    Step 8: Execute on Race Day

    All your preparation comes together on race day.

    • Arrive early:
      • Give yourself plenty of time to set up and warm up.
    • Stick to your plan:
      • Pace yourself and follow your nutrition strategy.
    • Expect challenges:
      • Stay adaptable and positive if things don’t go as planned.
    • Celebrate your achievement:
      • Crossing the finish line is a huge accomplishment. Soak it in and be proud of your journey.

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    Disclaimer: The views, suggestions, and opinions expressed here are the sole responsibility of the experts. No Digi Observer journalist was involved in the writing and production of this article.

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    Press Release

    VMD DECOR Celebrates Five Years Of Transforming Dreams Into Reality Across British Columbia.

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    Award-Winning Décor Company Announces Expansion of Services and Unveils New Collection for 2025 Wedding Season

    Canada, 7th May 2025 – VMD Decor, British Columbia’s premier wedding and event decoration company, is proud to announce the celebration of its five-year anniversary, along with an exciting expansion of services and the unveiling of its highly anticipated 2025 collection. Founded on the principles of creating magical, personalized experiences, VMD Decor has quickly established itself as the go-to luxury decor provider across the Lower Mainland and beyond. More information can be found at https://www.vmddecor.ca

    A Legacy of Excellence

    Since its inception, VMD Decor has transformed over 500 weddings and events across British Columbia, from intimate backyard celebrations to lavish affairs at prestigious venues like the Fairmont Hotel Vancouver. Under the visionary leadership of founder Vib, the company has garnered a reputation for turning ordinary spaces into extraordinary experiences that reflect the unique personalities and cultural traditions of each client.

    “We don’t just decorate spaces; we create immersive environments that tell our clients’ stories,” explains Vib, Creative Director and Founder of VMD Decor. “Every celebration has its own heartbeat, and we pride ourselves on capturing that essence through our designs.”

    This philosophy has earned VMD Decor an impressive clientele, including notable figures like actress Neeru Bajwa, who praised the company for “making the evening so beautiful with stunning decor.”

    The Art of Personalization

    What sets VMD Decor apart in the competitive wedding industry is their dedication to personalization. The company has pioneered a unique collaborative approach where clients are intimately involved in the creative process from conception to execution.

    “No two weddings should ever look the same, just as no two love stories are identical,” Vib explains. “We invest time in understanding the couple’s journey, their cultural backgrounds, and the emotions they want their guests to experience when they walk into the venue.”

    This commitment to customization has made VMD Decor especially popular for multicultural celebrations. The company has become renowned for their expertise in Indian wedding décor, offering specialized services for various ceremonies including Mahendi, Maiyan, and Sangeet celebrations. Their ability to blend traditional elements with contemporary design has made them a favorite among couples looking to honor their heritage while embracing modern aesthetics.

    Expanding Horizons

    As part of their anniversary celebration, VMD Decor is excited to announce the expansion of their service area to include additional regions throughout British Columbia. While the company has traditionally focused on the Lower Mainland—including Surrey, Vancouver, Burnaby, Richmond, and Langley—they are now extending their full-service offerings to Kelowna, Vernon, Victoria, and Prince George.

    “We’ve seen tremendous demand from couples throughout the province who are seeking our unique approach to event design,” says Vib. “This expansion allows us to bring our services to more communities while maintaining the personalized attention that has become our hallmark.”

    The company is also introducing enhanced corporate event services, building on their successful collaborations with fashion shows and business galas. These services will include complete environment design, from stage setups and branded installations to interactive elements that elevate corporate gatherings beyond the ordinary.

    Unveiling the 2025 Collection

    Perhaps most exciting for future couples is VMD Decor’s unveiling of their 2025 collection, featuring innovative designs and fresh concepts that promise to redefine wedding aesthetics across the province.

    The new collection emphasizes sustainable luxury, incorporating eco-friendly materials without sacrificing elegance. Highlights include biodegradable floral installations, reusable structural elements, and energy-efficient lighting designs that minimize environmental impact while maximizing visual impact.

    “Today’s couples are increasingly conscious of sustainability,” notes Vib. “Our new collection demonstrates that responsible choices and breathtaking décor aren’t mutually exclusive.”

    The 2025 collection also introduces several signature concepts, including:

    • The Botanical Symphony: A immersive design concept that transforms venues into enchanted gardens with suspended floral installations, living walls, and organic architectural elements
    • Heritage Fusion: Specialized décor packages that thoughtfully blend cultural traditions with contemporary design sensibilities
    • Textural Luxe: A revolutionary approach to event spaces that emphasizes tactile experiences through layered fabrics, mixed materials, and interactive elements

    Client-Centered Approach

    VMD Decor’s success story is perhaps best told through the voices of their satisfied clients. The company maintains an exceptional satisfaction rate, with clients consistently praising both the artistic vision and the professional execution.

    Innovative Business Model

    Part of VMD Decor’s appeal lies in their flexible business model, which offers multiple ways for clients to engage with their services:

    1. Full-Service Design and Installation: Comprehensive décor services from concept development through installation and removal
    2. À La Carte Rentals: Individual décor elements available for clients who wish to handle their own setup
    3. Custom Packages: Tailored combinations of services and rentals designed to meet specific budget requirements
    4. DIY Support: Consultation services for couples who want to incorporate personal projects into professionally designed spaces

    “We recognized early on that one size doesn’t fit all, especially when it comes to budgets,” explains Vib. “By offering multiple service tiers, we can work with couples at various price points without compromising on quality or creativity.”

    This flexibility has proven particularly valuable for couples planning celebrations during economically uncertain times, allowing them to prioritize spending on elements most important to their vision.

    Community Commitment

    As part of their anniversary celebration, VMD Decor is announcing a new community initiative aimed at giving back to the region that has supported their growth. The company is launching “Beautiful Beginnings,” a program that will provide complimentary décor services for five weddings annually for couples facing significant medical or financial hardships.

    “We believe everyone deserves a beautiful celebration, regardless of circumstances,” Vib shares. “This program allows us to use our creativity to bring joy during challenging times.”

    The company is partnering with local hospitals and community organizations to identify couples who could benefit from the program, with the first Beautiful Beginnings wedding scheduled for summer 2025.

    Looking Forward

    As VMD Decor celebrates this milestone anniversary, the company remains focused on innovation and growth while staying true to the values that have defined their success.

    “Our first five years have been about establishing our voice in the industry and refining our approach,” reflects Vib. “The next five will be about pushing boundaries, introducing new concepts, and continuing to elevate celebration spaces across British Columbia.”

    Future plans include the development of a dedicated design studio in Vancouver where couples can immerse themselves in sample settings and visualize their event spaces through cutting-edge technology. The company also intends to launch a mentorship program for aspiring décor professionals, helping to cultivate the next generation of creative talent in the province.

    About VMD Decor

    Founded in 2020, VMD Decor specializes in creating extraordinary environments for weddings and special events throughout British Columbia. From traditional Indian ceremonies to contemporary celebrations, the company brings artistic vision, meticulous attention to detail, and unparalleled customer service to every project. With a vast inventory of exclusive décor items and a team of seasoned designers, VMD Decor transforms venues into unforgettable settings that capture the unique personality of each client.

    For more information about VMD Decor and their services, visit www.vmddecor.ca , call 778-919-1970, or email info@vmddecor.ca

    Organization: VMD Decor
    Contact Person Name: VMD Decor
    Website: https://www.vmddecor.ca
    Email: info@vmddecor.ca
    Contact Number: +17789191970
    Country: Canada

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    Disclaimer: The views, suggestions, and opinions expressed here are the sole responsibility of the experts. No Digi Observer journalist was involved in the writing and production of this article.

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    Press Release

    Veteran-Owned ProTech IT Launches Enhanced 24-7 Emergency Support for Businesses Across South-Central U.S

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    ProTech IT and Datacom Solutions LLC, a veteran-owned managed IT services provider based in Northwest Louisiana, today announced the expansion of its emergency IT support capabilities to provide round-the-clock technical assistance for businesses across the South-Central United States. This strategic enhancement reflects the company’s commitment to addressing the evolving technological needs of regional businesses in an increasingly digital economy.

    United States, 7th May 2025 – ProTech IT and Datacom Solutions LLC, a veteran-owned managed IT services provider based in Northwest Louisiana, today announced the expansion of its emergency IT support capabilities to provide round-the-clock technical assistance for businesses across the South-Central United States. This strategic enhancement reflects the company’s commitment to addressing the evolving technological needs of regional businesses in an increasingly digital economy.

    In an era where digital downtime can cost businesses thousands of dollars per minute, ProTech IT’s enhanced 24/7 emergency support service ensures that companies of all sizes have immediate access to expert IT technicians when technology failures threaten operations. The expanded service comes at a critical time as businesses across Louisiana, Texas, Arkansas, and Oklahoma increasingly rely on complex digital infrastructure to maintain competitive operations.

    “When systems fail outside regular business hours, the financial impact can be devastating,” said the CEO and Founder of ProTech IT and Datacom Solutions LLC. “Our enhanced emergency support system now guarantees a response time of under 30 minutes, regardless of when issues arise. This rapid response capability is essential for minimizing operational disruptions and financial losses.” More information can be found at https://protechmanagedservices.com

    Military Precision Applied to Business Technology

    What sets ProTech IT apart in the crowded managed services market is its foundation as a veteran-owned business that brings military discipline and mission-focused methodologies to IT problem-solving. The company’s team of technicians includes former military personnel who apply the same level of precision and dedication to technical challenges that they brought to their service.

    “Veterans understand that failure is not an option when the mission is critical,” added the CEO. “We’ve built our emergency response protocols based on military contingency planning, which means our clients benefit from battle-tested procedures when facing technical emergencies.”

    This military-inspired approach translates into a methodical, systematic response to technological crises. When a client reports an emergency, ProTech IT’s response team initiates a structured protocol that includes immediate triage, resource allocation, and concurrent solution development. This process, refined through years of real-world application, ensures that even complex technical failures receive comprehensive attention with minimal delay.

    The company’s emergency response capabilities are supported by a sophisticated monitoring infrastructure that provides early detection of potential system failures. Using advanced diagnostic tools, ProTech IT often identifies and resolves issues before clients are even aware of emerging problems. This proactive approach has prevented countless emergencies for businesses throughout the region.

    Comprehensive Coverage Across Multiple Industries

    ProTech IT’s expanded emergency support covers a wide range of critical IT services, including:

    • Network infrastructure failures and connectivity disruptions
    • Cybersecurity breach responses and threat containment
    • Cloud service disruptions and data accessibility issues
    • Data recovery operations following system failures or breaches
    • System integration emergencies affecting cross-platform operations
    • Voice and data communication outages impacting client operations

    The company’s expertise spans multiple industries, with specialized knowledge in healthcare, legal, manufacturing, and small-to-medium business environments throughout the region. This industry-specific expertise allows ProTech IT to understand not just the technical dimensions of emergencies, but also their operational implications for different business types.

    For healthcare organizations, ProTech IT’s emergency services address the unique challenges of maintaining HIPAA compliance during system recoveries. Legal firms benefit from specialized data recovery protocols designed to preserve chain of custody for sensitive case materials. Manufacturing clients receive support tailored to minimize production line disruptions during technical emergencies.

    “Our industry-focused approach means we understand what’s truly at stake when systems fail,” explained the Operations Director at ProTech IT. “For a hospital, downtime isn’t just an inconvenience—it potentially impacts patient care. For manufacturers, every minute of production line stoppage translates to significant financial loss. We tailor our emergency responses to address these industry-specific priorities.”

    Custom Solutions Rather Than “Canned Products”

    Unlike many IT service providers that offer one-size-fits-all solutions, ProTech IT focuses on developing tailored technology strategies that align with each client’s specific needs and budget constraints. This customized approach extends to their emergency support services, where response protocols are adapted to each client’s unique technological environment.

    “We refuse to be ‘canned product pushers,’” explained the Technical Director at ProTech IT. “Every business has unique operational requirements, and we take the time to understand those needs before recommending solutions that genuinely solve problems rather than creating new ones.”

    This commitment to customization begins with comprehensive client onboarding, where ProTech IT conducts thorough assessments of existing technology infrastructure. The resulting documentation serves as the foundation for customized emergency response plans that address the specific vulnerabilities and critical systems of each client.

    For clients with legacy systems, ProTech IT develops specialized support protocols that acknowledge the unique challenges of maintaining older technology. Organizations with hybrid infrastructures benefit from emergency response procedures designed to address the complex interactions between on-premises and cloud-based systems.

    Preventative Maintenance Reduces Emergency Frequency

    While ProTech IT has significantly enhanced its emergency response capabilities, the company emphasizes that its primary goal remains reducing the frequency of emergencies through proactive maintenance and strategic planning.

    “The best emergency is the one that never happens,” noted the Chief Technology Officer of ProTech IT. “Our preventative maintenance programs have demonstrably reduced the frequency of critical failures for our clients by identifying and addressing potential issues before they escalate into emergencies.”

    The company’s preventative approach includes scheduled system audits, automated monitoring tools, regular vulnerability assessments, and strategic technology planning. By addressing potential failure points before they impact operations, ProTech IT helps clients maintain business continuity while reducing the total cost of technology ownership.

    This dual focus on both emergency response and prevention has earned particular praise from long-term clients. “Their preventive maintenance program is impressive,” reported one client in a recent review. “They keep a close eye on our systems, which has prevented any significant technical problems. Knowing that our IT assets are in good hands gives us peace of mind.”

    Localized Support with Regional Reach

    ProTech IT’s expansion of emergency services comes with an increased geographical footprint, allowing the company to provide on-site emergency support throughout the South-Central United States. While remote support resolves many issues, the company maintains that certain emergencies require the physical presence of technical experts.

    “Some situations demand boots on the ground,” explained the Field Services Manager. “When critical hardware fails or complex network issues arise, having technicians physically present can dramatically reduce resolution time. Our expanded emergency support includes rapid deployment of field technicians throughout our service region.”

    This regional approach balances the benefits of localized, personal service with the resources of a larger organization. Clients benefit from established relationships with support personnel who understand their specific environments, while also accessing the broader expertise of specialists across the organization when needed.

    The company maintains emergency response teams strategically positioned throughout the region, ensuring that qualified technicians can quickly reach client locations when remote support proves insufficient. This distributed approach significantly reduces response times for situations requiring physical intervention.

    Client Testimonials Highlight Impact

    ProTech IT’s approach to emergency support has earned enthusiastic feedback from clients across various industries. The company maintains a 4.4-star rating from verified customers who consistently highlight the value of responsive, knowledgeable support during critical situations.

    About ProTech IT and Datacom Solutions LLC

    ProTech IT and Datacom Solutions LLC is a fully licensed, bonded, and insured provider of managed IT services based in Bossier City, Louisiana. The company offers comprehensive technology solutions including cloud services, on-site support, network infrastructure, computing services, telephony, cabling, and systems integration.

    As a veteran-owned business, ProTech IT brings military discipline and dedication to every project, focusing on customer-centric solutions that drive business efficiency and growth. The company serves clients throughout Northwest Louisiana and the broader South-Central United States with a focus on delivering measurable business value through technology.

    Beyond emergency support, ProTech IT offers a comprehensive suite of managed services designed to provide businesses with predictable IT costs and reliable performance. From cloud migrations to voice and data solutions, the company provides end-to-end technology support for organizations of all sizes.

    “Technology should be an enabler, not an obstacle,” concluded the CEO. “Our mission is to ensure that our clients’ technical infrastructure supports their business objectives, whether that means responding to emergencies or planning strategic technology initiatives. The expansion of our emergency services represents our ongoing commitment to that mission.” Visit https://protechmanagedservices.com for more details.

    Company Details

    Organization: ProTech IT and Datacom Solutions LLC
    Contact Person Name: ProTech IT and Datacom Solutions LLC
    Website: https://protechmanagedservices.com
    Email: admin@protechnetworkservices.com
    Country: United States

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    Disclaimer: The views, suggestions, and opinions expressed here are the sole responsibility of the experts. No Digi Observer journalist was involved in the writing and production of this article.

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    Press Release

    BigDeal Car Care CEO Planning Launch of Youth Entrepreneur Coaching Pilot for Iowa Teens

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    United States, 7th May 2025 – Dylan Book, entrepreneur and CEO of BigDeal Car Care, is developing a one-year coaching program designed to help high school students take their small businesses to the next level. The program, now in the planning phase, is aimed at students who are already in motion—those mowing lawns, flipping items, power washing, or offering services out of pure hustle.

    The pilot will begin later this year with one student selected for a full year of one-on-one coaching, structured business development, and weekly accountability. The focus: helping young entrepreneurs build real businesses, not just side hustles, while learning systems and habits that will last beyond high school.

    “I had strong mentors and support throughout my journey, and it made all the difference,” said Book. “Now it’s my turn to pay that forward—to help a young entrepreneur sharpen their edge, focus their energy, and grow something that matters.”

    This program will include weekly coaching calls, customized business planning, goal setting, and real-world accountability—no fluff, no theory, just direct guidance from someone who’s built it from the ground up.

    Book’s story is well documented. From racing and injury recovery to starting BigDeal Car Care in his garage, he now leads the company across five locations with nearly 30 employees. He’s also a graduate of the Goldman Sachs 10,000 Small Businesses program and a leader in the Entrepreneurs’ Organization.

    “This is for the student who’s already working, already proving they’ve got the drive,” Book said. “I want to come alongside that kind of person and help them move faster, cleaner, and with more confidence than I ever did at that age.”

    Details on how to nominate or apply will be announced soon. Community members, educators, or parents who know a student who fits the profile are encouraged to connect directly with Dylan.

    Media Contact

    Organization: BigDeal Car Care

    Contact Person: Dylan Book

    Website: https://www.bigdealcarcare.com/

    Email: Send Email

    Contact Number: +15154915458

    Country:United States

    Release id:27434

    View source version on King Newswire:
    BigDeal Car Care CEO Planning Launch of Youth Entrepreneur Coaching Pilot for Iowa Teens

    This content is provided by a third-party source. King Newswire makes no warranties or representations in connection with it. King Newswire is a press release distribution agency and does not endorse or verify the claims made in this release.

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