Octane Athletics Training Systems Ironman 70.3 Texas Race Recon Seminar
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Transcript of Octane Athletics Training Systems Ironman 70.3 Texas Race Recon Seminar
Dave Jimenez I live in Coppell, TX with my supportive wife Stephanie and our kids Allie, Cooper and Austin. I am the founder and Head Coach of Octane Athletics Training Systems and I am a USA Triathlon Certified Coach and an Ironman Certified Coach. We coach endurance athletes from all across North America. I am also a Blood Lactate Threshold Testing Practitioner for athletes around the area. My passion for coaching is driven by my own journey to health and wellness through running and triathlon. I am a two-time Ironman and a Boston Marathon finisher and I continue to compete with dreams of racing the Ironman World Championships in Kona, HI and the Leadville 100 Mountain Bike Race in Leadville, CO. I race representing Gatorade Endurance and lululemon.
Welcome
Copyright Octane AthleticsTM. 2016. All Rights Reserved
Dave Jimenez [email protected] octane-athletics.com bigdave4
IRONMAN 70.3 TEXAS Race Recon Clinic
Copyright Octane AthleticsTM. 2016. All Rights Reserved
OUR AGENDAIn this 90 min presentation we will be covering the following topics.
Copyright Octane AthleticsTM. 2016. All Rights Reserved
OUR AGENDAIn this 90 min presentation we will be covering the following topics.
BRIEF INTRO
1BEFORE YOU GO
2COURSE REVIEW
3RACE
STRATEGY
4Q&A
5
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ABOUT USA LITTLE BIT
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Copyright Octane AthleticsTM. 2016. All Rights Reserved
Copyright Octane AthleticsTM. 2016. All Rights Reserved
Hello. We’re Octane Athletics Training Systems.
Copyright Octane AthleticsTM. 2016. All Rights Reserved
Hello. We’re Octane Athletics Training Systems.Octane Athletics Training Systems is Endurance Coaching taken to a completely different level. We deliver a level of service that is unrivaled in the industry.
Our keys to success… Communication Collaboration Focus If you are looking to simply finish your first race that you once thought you could never do, or you are on a journey to qualify for something like the Boston Marathon, the Leadville 100 Mountain Bike or Ultra Run, or the Ironman World Championships, Octane Athletics Training Systems is the right choice for you!
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GOBEFORE YOU
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WEATHER WATER TEMP
THINGS TO CHECK INTO
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http://www.eldoradocountyweather.com/buoy/Galveston%20Bay/buoy-xhtml.php
weather.com/weather/tenday/l/USTX0499:1:USWEATHER:
WATER TEMPERATURE:
WHAT YOU CAN CONTROLWORRY ONLY ABOUT
Copyright Octane AthleticsTM. 2016. All Rights Reserved
Copyright Octane AthleticsTM. 2016. All Rights Reserved
CHECK THEGEAR…TWICE!
Swim
Run
Bike
ElectronicsNutrition
Morning Clothes
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DO NOT wait until the night before
you leave to work the checklist.
Swim
Run
Bike
ElectronicsNutrition
Morning Clothes
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LAY IT ALLOUT!
DO NOT wait until the night before
you leave to work the checklist.
WEEKRACE
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RACE WEEK DO AND DO NOT
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*Ifyouhaven’tbeenge1ngmassage,eitherdoitnow(3weeksout)ordon’tdoit.
RACE WEEK DO AND DO NOT
DO DO NOT
Copyright Octane AthleticsTM. 2016. All Rights Reserved
*Ifyouhaven’tbeenge1ngmassage,eitherdoitnow(3weeksout)ordon’tdoit.
DO…• Get a Massage* • Learn the course • Be Prepared (6 P’s) • Pack the recovery gear
• Foam Roller • Compression • ___________ • ___________
• Don’t be Grumpy
RACE WEEK DO AND DO NOT
DO NOT
Copyright Octane AthleticsTM. 2016. All Rights Reserved
*Ifyouhaven’tbeenge1ngmassage,eitherdoitnow(3weeksout)ordon’tdoit.
DO…• Get a Massage* • Learn the course • Be Prepared (6 P’s) • Pack the recovery gear
• Foam Roller • Compression • ___________ • ___________
• Don’t be Grumpy
DO NOT…•Wait to check your bike tune •Buy/Use New Gear •Change your Diet or Race
Nutrition •Over Rest •Push workouts because you’re
“feeling it”
RACE WEEK DO AND DO NOT
Copyright Octane AthleticsTM. 2016. All Rights Reserved
*Ifyouhaven’tbeenge1ngmassage,eitherdoitnow(3weeksout)ordon’tdoit.
DO…• Get a Massage* • Learn the course • Be Prepared (6 P’s) • Pack the recovery gear
• Foam Roller • Compression • ___________ • ___________
• Don’t be Grumpy
DO NOT…•Wait to check your bike tune •Buy/Use New Gear •Change your Diet or Race
Nutrition •Over Rest •Push workouts because you’re
“feeling it”
RACE WEEK DO AND DO NOT
Copyright Octane AthleticsTM. 2016. All Rights Reserved
"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.”
- IRONMAN Champion Linsey Corbin
RACE WEEK SCHEDULE
Copyright Octane AthleticsTM. 2016. All Rights Reserved
RACE WEEK SCHEDULE
Copyright Octane AthleticsTM. 2016. All Rights Reserved
FRIDAY, APRIL 8, 2016 12 p.m. - 7 p.m. | Athlete Check-In | Large White Tent near Transition 12 p.m. - 7 p.m. | IRONMAN Village | Outside White Tent 12 p.m. - 7 p.m. | Official IRONMAN Store | Large White Tent near transition 12 p.m. - 7 p.m. | Information Booth | Outside White Tent 12 p.m. - 7 p.m. | VIP Credential Pick-Up | Outside White Tent 12 p.m.- 7 p.m. | IRONKIDS Fun Run Registration | Large White Tent near transition 1 p.m. | Mandatory Athlete Briefing* | Stage Outside transition 2 p.m. | Athlete Panel | Stage Outside transition 2 p.m. - 7 p.m. | Bike Store & Tech Service | Outside White Tent 3 p.m. | Mandatory Athlete Briefing* | Stage Outside transition 5 p.m. | Mandatory Athlete Briefing* | Stage Outside transition
*Athletes MUST attend one of the Mandatory Athlete Briefings offered.
RACE WEEK SCHEDULE
Copyright Octane AthleticsTM. 2016. All Rights Reserved
RACE WEEK SCHEDULE
Copyright Octane AthleticsTM. 2016. All Rights Reserved
SATURDAY, APRIL 9, 2016 8 a.m. - 9:30 a.m. | IRONKIDS Galveston Fun Run Registration | Large White Tent by Transition 9 a.m. - 4 p.m. | Athlete Check-In | Large White Tent near transition 9 a.m. - 4 p.m. | IRONMAN Village | Outside White Tent 9 a.m. - 4 p.m. | Official IRONMAN Store | Large White Tent near transition 9 a.m. - 4 p.m. | Bike Store & Tech Service | Outside White Tent 9 a.m. - 4 p.m. | Information Booth | Outside White Tent 9 a.m. - 4 p.m. | VIP Credential Pick-Up | Outside White Tent 10 a.m. | IRONKIDS Fun Run | Large White Tent near transition 10 a.m. | Mandatory Athlete Briefing * | Stage Outside transition 12 p.m. | Mandatory Athlete Briefing* | Stage Outside transition 2 p.m. - 6 p.m. | Mandatory Bike Check-In | West Lot transition 2 p.m. | Mandatory Athlete Briefing* | Stage Outside transition 3 p.m. | Pro Panel | Stage Outside transition
*Athletes MUST attend one of the Mandatory Athlete Briefings offered.
Copyright Octane AthleticsTM. 2016. All Rights Reserved
PRE-RACE WALK THRU
Steps 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
Copyright Octane AthleticsTM. 2016. All Rights Reserved
RACE WEEK SCHEDULE
Copyright Octane AthleticsTM. 2016. All Rights Reserved
RACE WEEK SCHEDULE
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SUNDAY, APRIL 10, 2016
5 a.m. - 6:45 a.m. | Transition Area & Body Marking | West Lot 7 a.m. | Race Start | Swim Start/Palm Beach 7 a.m. - 3 p.m. | IRONMAN Village | Large White Tent near transition 7 a.m. - 3 p.m. | Official IRONMAN Store | Outside White Tent 7 a.m. - 3 p.m. | Information Booth | Outside White Tent 11 a.m. - 5 p.m. | Athlete Post-Race Food Tent | Large White Tent near transition 2 p.m. - 6 p.m. | Bike and Gear Check-Out | West Lot Transition 4 p.m. | Awards Ceremony & 2016 IRONMAN 70.3 World Championship Slot Allocation/ Roll down | Outside transition
SWIM WAVES
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SWIM WAVES
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SWIM WAVES
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SWIM WAVES
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NO MATTER WHATSWIM WITH YOUR WAVE
REVIEWCOURSE
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THE SWIM
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1.2 MILES 1 LAP GALVESTON, TX OFFATS BAYOU
The swim will begin at Moody Gardens’ white sand Palm Beach and finish next to the majestic Colonel Paddlewheel boat. Average water temperature is 72 degrees Fahrenheit.
THE BIKE
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56 MILES 1 LOOP GALVESTON ISLAND, TX
THE RUN
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13.1 MILES 3 LOOPS GALVESTON, TX The run course takes athletes through Moody Gardens and along Offatts Bayou and Palm Beach, before finishing near the Discovery Pyramid.
STRATEGYRACE
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RACEMORNING
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• 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
• Do your bathroom business • Take Baby Wipes to Transition
• Head to Transition • Check Bike Setup (Gearing, Tire Pressure, etc.) • Final Race Prep then sit, rest and visualize (Your favorite music is great here.) • 20 Min prior to Transition Close, take an easy 1/2 mile jog to break a sweat and get blood flowing • 20 Min prior to Swim Wave have 1 Gel / Chew Pack and 8-10 oz of water • Keep Moving. Stay Loose. • Go for it!!!!
*Some Athletes require more or less. This is a general guideline.
Copyright Octane AthleticsTM. 2016. All Rights Reserved
“We swim to the bike, we bike tothe run, we race on the run”
-Trent Nix
Copyright Octane AthleticsTM. 2016. All Rights Reserved
Dave Jimenez I live in Coppell, TX with my supportive wife Stephanie and our kids Allie, Cooper and Austin. I am the founder and Head Coach of Octane Athletics Training Systems and I am a USA Triathlon Certified Coach and an Ironman Certified Coach. We coach endurance athletes from all across North America. I am also a Blood Lactate Threshold Testing Practitioner for athletes around the area. My passion for coaching is driven by my own journey to health and wellness through running and triathlon. I am a two-time Ironman and a Boston Marathon finisher and I continue to compete with dreams of racing the Ironman World Championships in Kona, HI and the Leadville 100 Mountain Bike Race in Leadville, CO. I race representing Gatorade Endurance and lululemon.
Questions?
Copyright Octane AthleticsTM. 2016. All Rights Reserved