Octane Athletics Training Systems Ironman 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 TEXAS Race Recon Clinic


OUR AGENDAIn this 90 min presentation we will be covering the following topics.

BRIEF INTRO

1BEFORE YOU GO

2RACE WEEK

3COURSE REVIEW

& STRATEGY

4Q&A

5


ABOUT USA LITTLE BIT


Hello. We are

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!


Dave Sergio Jesse

GOBEFORE YOU


THE 5 P’S OF TRIATHLON


PROPER PLANNING PREVENTS POOR PERFORMANCE

AND LIFE IN GENERAL

THINGS TO CHECK INTO


https://weather.com/weather/tenday/l/USTX1351:1:USWEATHER:

http://www.fishingnotes.com/fishing-report/tx/Lake-Woodlands

WATER TEMPERATURE:

WHAT YOU CAN CONTROLWORRY ONLY ABOUT


CHECK THEGEAR...TWICE!

Swim

Run

Bike

ElectronicsNutrition

Morning Clothes


LAY IT ALLOUT!

DO NOT wait until the night before you

leave to work the checklist.

WEEKRACE


*If you haven’t been getting massage, either do it now (3 weeks out) or don’t do it.

RACE WEEK DO AND DO NOT

DO DO NOT


*If you haven’t been getting massage, either do it now (3 weeks out) or don’t do it.

DO…• Get a Massage* • Be Prepared (5 P’s) • Pack the recovery gear

• Foam Roller • Compression • ___________ • ___________

• Don’t be Grumpy

DO NOT…• Wait to tune your bike • 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


"Get a lot of sleep early in the week, dial in your race ge a r e a r ly, t h a n k a volunteer, stay hydrated, don't stress about the weather, do something n ice, keep the blood flowing, and have fun.”

- IRONMAN Champion Linsey Corbin

RACE WEEK SCHEDULE


http://www.ironman.com/triathlon/events/americas/ironman/texas/race-info/athlete-guide.aspx#axzz465w5uK1HAthlete Guide:

WEDNESDAY, MAY 11, 2016 9 a.m. - 5 p.m. Athlete Check-In (No Athlete Check-In on Friday) @ Waterway Parking Lot 9 a.m. - 5 p.m. IRONMAN Village @ Waterway Parking Lot 9 a.m. - 5 p.m. Official IRONMAN Store @ Waterway Parking Lot 9 a.m. - 5 p.m. IRONMAN Bike Store & Tech Service Center @ Waterway Parking Lot 9 a.m. - 5 p.m. Race Information Booth @ Waterway Parking Lot 9 a.m. - 5 p.m. VIP Credential Pick-Up @ Waterway Parking Lot 9 a.m. - 5 p.m. 2016 Memorial Hermann IRONMAN Texas presented by Waste Management On-Site Registration for Volunteers and General Public @ Waterway Parking Lot 9 a.m. - 5 p.m. Volunteer Tent @ Waterway Parking Lot 11 a.m. Athlete Briefing @ Waterway Parking Lot 2 p.m. Athlete Briefing @ Waterway Parking Lot

NOT YET FINAL2016 ATHLETE GUIDE

RACE WEEK SCHEDULE


THURSDAY, MAY 12, 2016 9 a.m. - 5 p.m. Athlete Check-In (NO Athlete Check-In on Friday) @ Waterway Parking Lot 9 a.m. - 5 p.m. IRONMAN Village @ Waterway Parking Lot 9 a.m. - 5 p.m. Official IRONMAN Store @ Waterway Parking Lot 9 a.m. - 5 p.m. IRONMAN Bike Store & Tech Service Center @ Waterway Parking Lot 9 a.m. - 5 p.m. Race Information Booth @ Waterway Parking Lot 9 a.m. - 3:30 p.m. VIP Credential Pick-Up @ Waterway Parking Lot 9 a.m. - 5 p.m. 2016 Memorial Hermann IRONMAN Texas presented by Waste Management On-Site Registration for Volunteers and General Public @ Waterway Parking Lot 9 a.m. - 5 p.m. Volunteer Tent @ Waterway Parking Lot 10:30 a.m. Athlete Panel @ Waterway Parking Lot 11 a.m. Athlete Briefing @ Waterway Parking Lot 12 p.m. Pro Panel @ Waterway Parking Lot 2 p.m. Athlete Briefing @ Waterway Parking Lot 5:30 p.m. - 7:30 p.m. Welcome Banquet @ Marriott Hotel


RACE WEEK SCHEDULE


FRIDAY, MAY 13, 2016 8 a.m. - 10 a.m. Practice Swim (MUST wear Timing Chip) @ Lake Woodlands 9 a.m. - 5 p.m. IRONMAN Village @ Waterway Parking Lot 9 a.m. - 5 p.m. Official IRONMAN Store @ Waterway Parking Lot 9 a.m. - 5 p.m. IRONMAN Bike Store & Tech Service Center @ Waterway Parking Lot 9 a.m. - 5 p.m. Race Information Booth @ Waterway Parking Lot 9 a.m. - 5 p.m. VIP Credential Pick-Up @ Waterway Parking Lot 10 a.m. - 3 p.m. Mandatory Bike & Gear Bag Check-in (T1/T2) @ Town Green Park 11 a.m. Athlete Briefing @ Waterway Parking Lot 2 p.m. Athlete Briefing @ Waterway Parking Lot



PRE-RACE WALK THRU

Steps to take to prepare for Drop Off: • Stick Race Numbers on all Bags • Put Neon Tape All Over Bags • Lay out gear by discipline (Swim, Bike,

and Run) • Lay out nutrition / hydration /

supplementation by time of consumption (Bring Extra)

• Put Race Number on Race Belt • Check Helmet Straps, Goggle Straps,

Shoe Laces, etc. • Put Race Number on Bike and Helmet • Fill bottles and refrigerate/freeze


MORNING CLOTHES BAG

On the way to the race this bag should have the following in it: • Goggles • Swim Cap • Safety Pins • TriSlide/Body Glide/Etc. • Swim Skin/Speed Suit • Towel • 2 Large Bottles of Water • Pre-Swim Nutrition • Race Nutrition

Before you head to start the swim, put everything you wore to the race in the bag. It will be at the finish waiting for you when you are done.


BIKE BAGThis bag should have the following in it: • Helmet w/Visor (as appropriate) • Shoes • Socks • Sunglasses • Bike Shorts / Bib / Tri Shorts • Jersey or Tri Top • Plenty of Sunscreen • Towel • Plenty of Chamois Cream • Nutrition/Hydration/Salt Tabs


BIKE SPECIAL NEEDS BAG

This bag should have the following in it: • MORE Skin Lubricant • MORE Sun Screen • Extra Tube or Tubular Tire • Extra CO2 • Extra Nutrition / Hydration / Salt

Tabs • Small Bottle of Carbonated Water • Baggie of Foot Powder • Chewable Mint Tums


RUN BAGThis bag should have the following in it: • Running Shoes • Fresh Socks • Run Watch • MORE Skin Lubricant • MORE Sun Screen • MORE Salt Tabs • Fuel Belt/Race Belt • Baggie of Foot Powder


RUN SPECIAL NEEDS BAG

This bag should have the following in it: • More Nutrition • Fresh Socks • MORE Skin Lubricant • MORE Sun Screen • MORE Salt Tabs • Fuel Belt/Race Belt • Baggie of Foot Powder • Note from a friend or family member • Something Fun • Small bottle of carbonated water • Chewable Mint Tums

RACE WEEK SCHEDULE


SATURDAY, MAY 14, 2016 - RACE DAY! 5 a.m. - Midnight Volunteer Tent @ Waterway Parking Lot 5:30 a.m. 6:30 a.m. Transition Area Open @ Town Green Park 5 a.m. 6:30 a.m. Drop Special Needs Bike & Run Bags @ North Shore Park 6:25 a.m. Pro Start @ North Shore Park 6:40 a.m. Age Group Rolling Start @ North Shore Park 8 a.m. - 9 p.m. Official IRONMAN Store @ Waterway Parking Lot 4 p.m. - 8 p.m. Arctic Ease Cool Relief Zone @ Finish Area 6 p.m. - Midnight Mandatory Bike & Gear Recovery @ Town Green Park Midnight Race Officially Ends @ Waterway Ave


RACEMORNING


• 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.

RACE WEEK SCHEDULE


SUNDAY, MAY 15, 2016 - Arctic Ease Celebration Day! 7 a.m. - 12 p.m. IRONMAN Bike Store & Tech Service Center @ Waterway Parking Lot 7 a.m. - 2 p.m. Official IRONMAN Store @ Waterway Parking Lot 7 a.m. - 2 p.m. Race Information Booth @ Waterway Parking Lot 8 a.m. - 10 a.m. 2016 Memorial Hermann IRONMAN Texas presented by Waste Management On-Site Registration for Volunteers and General Public @ Waterway Parking Lot 11 a.m. Doors Open - Awards & Volunteer Appreciation Banquet @ Marriott Hotel 11:30 a.m. Awards & Volunteer Appreciation Banquet Program Starts @ Marriott Hotel 1:30 p.m. 2015 IRONMAN World Championship Slot Allocation and Rolldown Ceremony @ Marriott Hotel


REVIEW & STRATEGYCOURSE


THE SWIM


Age Group Athletes will begin to enter the water at 6:40 a.m. It is expected to take 25-30 minutes for all athletes to enter the water; everyone will be in the water by 7:10 a.m.

The swim will be a rolling start. Athletes will enter the water in a continuous stream through a controlled access point, similar to how running road races are started. An athlete’s times will start when they cross timing mats under the swim arch. Athletes will be directed to self-seed on race morning based on their projected swim time. Volunteers and staff will be in the staging area with signs and will assist with this process. Self-seeding will not be mandatory but will be encouraged.


THE BIKE


Bike Course TBD Ride the Bike Course at 80-85% (Sub-Threshold) No spikes/No drops Fuel/Hydrate/Supplement Every 20 Minutes How you ride determines how you run!


WHAT YOU CAN CONTROLWORRY ONLY ABOUT

THE RUN


• First Mile is Easiest Mile

• Fuel/Hydrate Every Aid Station

• Every Calorie followed by Water

• Check Yourself Throughout the Run

Steady HR Throughout the Marathon. Slight increase in HR is OK, no decrease!


Swim steady,Ride smart,Eat and drink like a champion, andPace your run evenly.Do these things and chances areyou will have a fantastic day!


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?


Octane Athletics Training Systems Ironman Texas Race Recon Seminar

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Transcript of Octane Athletics Training Systems Ironman Texas Race Recon Seminar