Im lp 7.13

Coach Al Lyman, CSCS, FMS, HKC

© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE

TEAM Pursuit Athletic Performance

IM LP Review

July 8, 2013

Note: switched from a mass start to a “rolling” start where participants will cross a timing mat as a continuous stream

Fallback strategy for any and all issues: use your breath

Said it before and say it again: a warm up to your day.

Pride: swallow it. You get no “points” for a “fast” swim split.

Your goal: to finish as quickly as possible having used as little energy as possible



Swim

• Recommended gearing: Very strong cyclists: 53/39 - 12/25. Everyone else: Compact 34/50 – 12/27 minimum.

• The course is deceptive! The hardest part is the last eleven miles of each loop; you need to save plenty of energy to deal with them.

• Most important take home: first loop will seem “reasonable,” and the 2nd will seem like a completely different course (due to residual and increasing fatigue)

• Consider riding the first 15-20 min or so before beginning to load up on calories so your system has a chance to get settled.



Bike

• Most important part of the ride to “set up your day”? The first initial 7 miles of rollers (and climbs) out of T1, particularly the first climb past the ski jumps. This IS the most deceiving climb on the course (to the highest elevation point on the course BTW!) prior to hitting the down hills into Keane.

• Don’t push the flats from Keane to Upper Jay.

• Likewise: often get a tailwind on that flat section from Keane to Upper Jay/Jay, which makes speed seem easy. Don’t be fooled.

• When you take the left turning toward Wilmington, there’s a 1mile climb at ~5% grade. Sneaky hard (and hardER on the 2nd loop)



Bike

• The first climb on 86: a good time to get out of the saddle and stretch your back/hips a bit, but stay controlled

• Out and Back Section: deceptively easy going out, sneaky hard coming back, with one fairly hard 8% climb toward the end of the “back,” perhaps the hardest climb on the course (especially the 2nd time around)

• Once you turn on 86 toward LP after the out/back, the first mile is gentle before you hit mile 45, where the fun begins

• Clean shifting through the next 5-10miles will make a huge difference in your efficiency and TSS



Bike

• Last section from Wilmington to town: no “terrible” climbs but a lot of short 3-6% grades, with plenty of flatter section to break up the grind. A definite trend uphill however.

• Very possible miles 45-50 (95-100) are the hardest part of the course.

• Use the flat sections of the course to relax and drink/eat.

• From mile 52, there are 5 rollers, aptly called names from Big Cherry to Papa Bear.

• Later in the day, definitely more of a prevailing headwind.



Bike

• The first loop is about discipline; HOLDING BACK. The second loop will require more focus, and the work really begins upon the turn toward Wilmington

• Secrets to success on this bike course: • Have enough gear to “bail out” or spin the steeper climbs; save

your legs• Shift smoothly and minimize surges• More on surges: steady smooth effort particularly on the climbs.

At NO point should you hammer up a hill.• Similarly, be willing to work some DOWN hills Greater speed

on some of the downs will help you carry momentum into and over the next hill. (the faster you go, the faster you go)

• Pee on the downhills



Bike

• Two major hills• In town • By the ski jumps • Are you a good downhill runner?

• Do practice on courses that mimic THIS course• Rolling; hilly; steep downs and ups• Power walk uphill in town

• Walking as a planned tactic vs. survival to the finish line tactic• Smart planned walk breaks are a brilliant way to finish faster

(your run quality will improve because you aren’t doing a death march)



Run

• Practice downhill running: • do not let it fly, but learn to not brake or tense. Relax and

let your body fall forward in a controlled fashion

• Fueling:• Maintain blood glucose • Dilute everything• Less is more



Run

Im lp 7.13

Sports

Transcript of Im lp 7.13