Ironman 70.3 Austin Race Recon Clinic

Ironman 70.3Austin

Race Recon Clinic

Dave [email protected]

@bigdave4

FRIDAY, 11/6/2015

bigdave4

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Dave JimenezDave lives in Bedford, TX with the beautiful and supportiveStephanie and their kids Allie, Cooper and Austin. Dave is aUSA Triathlon Certified Coach on staff with the largestTriathlon Club in Dallas/Fort Worth, Texas. He spends muchof his time coaching athletes in the Mid-Cities, Grapevine,and Southlake, Texas. Dave is also a Blood LactateThreshold Testing Practitioner for athletes around the area.His passion for coaching is driven by his own journey tohealth and wellness through running and triathlon,documented on his popular blog at yurfit.com. He is a two-time Ironman and a Boston Marathon finisher andcontinues to compete with dreams of the Ironman WorldChampionships in Kona, HI.

ObjectiveBefore you go…Race WeekCourse ReconRace StrategyRace Ready TransitionsQ&A


@bigdave4

Before you go…

IRONMAN champ Linsey Corbin sums up race week success with this…"Get a lot of sleep early in the week, dial in your race gear early, thank a volunteer, stay hydrated, don't stress about the weather, do something nice, keep the blood flowing, and have fun.”

The 6 P’s of Triathlon and everything else in life.

PROPERPLANNINGPREVENTSPISSPOORPERFORMANCE

Check the conditions…

…BE PREPARED!

Swim

Run

Bike

ElectronicsNutrition

Morning Clothes

DO NOT wait until the night

before you leave to work the checklist.

Work the Checklist

Pre-Race Walk-ThruSteps to take to prepare for Bike Drop Off:• Lay out gear by discipline (Swim, Bike,

and Run)• Lay out nutrition by time of

consumption (Bring Extra)• Put Race Number on Race Belt• Check Helmet Straps• Check Goggle Straps• Put Race Number on Bike and Helmet• Fill bottles and refrigerate/freeze

Race Week…


@bigdave4

Race Week Do’s/Do Not’sDo Not:q Wait to check your bike tuneq Buy/Use New Gearq Change your Diet or Race

Nutritionq Over Restq Push workouts because you’re

“feeling it”

Do:q Get a Massage*q Learn the courseq Be Prepared (6 P’s)q Pack the recovery gear

q Foam Rollerq Compressionq ___________q ___________

q Don’t be grumpySource @ Ironman.com: Matt Lieto on Race Week Do’s and Don’ts*If you haven’t been getting massage don’t do it now.

The Schedule - FridayTravis County Expo Center 7311 Decker LnAustin, TX 78724

The Schedule - SaturdayTravis County Expo Center 7311 Decker LnAustin, TX 78724

The Schedule - SundayTravis County Expo Center 7311 Decker LnAustin, TX 78724

There is NO pre-event

open water swim.

Course Recon


@bigdave4

Swim

Wetsuits may be worn in water temperaturesup to and including 76.1 degrees Fahrenheit. BRING THEM!

• Water is usually a perfect temp. Take it buoy by buoy.

• If you breathe on the right, line up left, if you breathe left, line up right.

• Go out with the “fast” people and draft.

• Do not work too hard to hold a draft.

• Sight off of the Draft

Bike• Start in a “spinning”

gear. Hill immediately out of T1

• First Fuel/Hydration is 20 minutes in and then every 20 thereafter

• Check Yourself Throughout

• Every Calorie followed by Water

• Last 2-3 Miles of the bike… lightly stretch hamstrings and calves

Run• First Mile is Easiest Mile• Fuel/Hydrate Every Aid

Station• Every Calorie followed

by Water• Check Yourself

Throughout• If you feel good at the

end of mile 8, pull the trigger and leave it all out there.

Athletes begin the three-loop run course at Luedecke Arena. The run meandersthrough Walter E. Long Park, along the shores of Lake Walter E. Long andthrough the Travis County Expo Center grounds, finishing inside Luedecke Arena.

Race Strategy & Transitions


@bigdave4

What Race Morning Looks Like…• Wake up and immediately think of how great that finish is going to feel!• 1.5 Hours prior to your arrival at Transition have…

• 16 Oz of Water Immediately Upon Waking• 400-500 Calorie* Breakfast (NOTHING NEW)• 16 oz Sport Drink

• Dress• Kit with sweats over it• “Toss Away” Flip Flops – THINK STICKERS

• Do your bathroom business• Take Baby Wipes to Transition

• Head to Transition• Check Bike Setup (Gearing, Tire Pressure, etc.)• Prepare Transition Area then sit, rest and visualize (Your favorite music is

great here.)• 20 Min prior to Swim Wave have 1 Gel or a Pack of Chews and 8-10 oz of

water• Go for it!!!!

*Some Athletes require more or less. This is a general guideline.

Transitions


@bigdave4

T1 (Swim>Bike) Tips• Take your time• Focus with single track mind• Deal with the Wetsuit

– Leverage the wetsuit strippers any time you can– If no strippers, get wetsuit off upper body and deal with the rest at the

bike• Get Swim Gear off, then put Bike Gear on• Work high to low

– Sunglasses (before helmet every time)– Helmet– Nutrition in Tri Top– Race Belt– Socks/Shoes

• Take bike from rack• Head to mount line

T2 (Bike>Run) Tips• Take your time• Focus with single track mind• Secure Bike• Lose the bike gear

– Helmet– Shoes

• Work from high to low– Hat– Sunglasses– Nutrition in Tri Top– Socks– Shoes– Grab Bottle

• Go

General Tips for Better Transitions• Mark yourself• Don’t over pack… Keep it simple• Count racks• Good Swimmer? Water at 77 or 78 degrees?

Forget the wetsuit• Know transition open and close times• Know Bike out/in and Run out

– Strategically choose your spot on the rack accordingly

• Towel is for your feet, not for your face• Apply WATERPROOF sunscreen before race• Use TriSlide Liberally• Speed laces in shoes• Go Sockless

Questions?


@bigdave4

Ironman 70.3 Austin Race Recon Clinic

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Transcript of Ironman 70.3 Austin Race Recon Clinic