octane athletics training systems ironman texas 2017 race recon seminar
TRANSCRIPT
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, an Ironman Certified Coach, and a Training Peaks 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. 2017. All Rights Reserved
Dave Jimenez [email protected] octane-athletics.com @bigdave4
IRONMAN TEXAS 2017 Race Recon Clinic
Copyright Octane AthleticsTM. 2017. All Rights Reserved
OUR AGENDAIn this 90 min presentation we will be covering the following topics.
BRIEF INTRO
1
BEFORE YOU GO
2
COURSE REVIEW
3
RACE STRATEGY
4
Q&A
5
Copyright Octane AthleticsTM. 2017. All Rights Reserved
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 are…
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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JOIN THE OCTANE TEAM! Go to octane-athletics.com/join and for
$79 for the ENTIRE YEAR you get: • Unlimited access to ALL Octane Athletics Training
Systems COACHED Group Workouts including: • Pool Swims • Track Sessions • Open Water Swims • Group Bike Rides
• Access to Team Discounts • Discounted Performance Testing • Access to Clinics and Seminars
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Use the Code FYF for $10 off!
Get Better by Joining Our Coached Group Workouts
TODAY… octane-athletics.com/join
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PROPER PLANNING PREVENTS POOR PERFORMANCE
THE 5 P’S OF TRIATHLON AND LIFE IN GENERAL
THINGS TO CHECK INTO
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https://www.wunderground.com/us/tx/the-woodlandsWEATHER:
https://www.fishingnotes.com/fishing-report/tx/Lake-WoodlandsWATER TEMPERATURE:
WHAT YOU CAN CONTROLWORRY ONLY ABOUT
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LAY IT ALL OUT!
DO NOT wait until the night before you
leave to work the checklist.
*If you haven’t been getting massage, either do it now (~3 weeks out) or
don’t do it.
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”
DO…• Get a Massage* • Things to promote
recovery • Learn the course • Be Prepared (5 P’s) • Don’t be Grumpy
Copyright Octane AthleticsTM. 2017. 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
DO AND DO NOTRACE WEEK
Copyright Octane AthleticsTM. 2017. All Rights Reserved
Athlete Guide: http://www.ironman.com/~/media/fb2bf683a5884cd585d7f332c9ae53be/2017%2070%203%20texas%20athlete%20guide%202.pdf
WEDNESDAY, APRIL 19
When What Where
9AM - 5PM Athlete Check-In * Waterway Parking Lot
9AM - 5PM IRONMAN Village Waterway Parking Lot
9AM - 5PM Information Tent Waterway Parking Lot
9AM - 5PM VIP Credential Pick-Up Waterway Parking Lot
9AM - 5PM Bike Store & Tech Service Center Waterway Parking Lot
11AM Athlete Briefing Waterway Parking Lot
2PM Athlete Briefing Waterway Parking Lot
RACE WEEK SCHEDULE
*THERE IS NO ATHLETE CHECK IN ON FRIDAY!
Copyright Octane AthleticsTM. 2017. All Rights Reserved
Athlete Guide: http://www.ironman.com/~/media/fb2bf683a5884cd585d7f332c9ae53be/2017%2070%203%20texas%20athlete%20guide%202.pdf
THURSDAY, APRIL 20
When What Where9AM - 4:30PM Athlete Check-In * Waterway Parking Lot
9AM - 4:30PM IRONMAN Village Waterway Parking Lot
9AM - 4:30PM Information Tent Waterway Parking Lot
9AM - 4:30PM VIP Credential Pick-Up Waterway Parking Lot
9AM - 4:30PM Bike Store & Tech Service Center Waterway Parking Lot
11AM Athlete Briefing Waterway Parking Lot
2PM Athlete Briefing Waterway Parking Lot
3PM Athlete Briefing in Spanish Waterway Parking Lot
4:30PM to 6:30PM Welcome Banquet Marriott Hotel Ballroom
RACE WEEK SCHEDULE
*THERE IS NO ATHLETE CHECK IN ON FRIDAY!
Copyright Octane AthleticsTM. 2017. All Rights Reserved
Athlete Guide: http://www.ironman.com/~/media/fb2bf683a5884cd585d7f332c9ae53be/2017%2070%203%20texas%20athlete%20guide%202.pdf
FRIDAY, APRIL 21
When What Where
8AM - 10AM Practice Swim * North Shore Park
9AM - 5PM IRONMAN Village Waterway Parking Lot
9AM - 5PM Information Tent Waterway Parking Lot
9AM - 5PM VIP Credential Pick-Up Waterway Parking Lot
9AM - 5PM Bike Store & Tech Service Center Waterway Parking Lot
11AM Athlete Briefing Waterway Parking Lot
2PM Athlete Briefing Waterway Parking Lot
RACE WEEK SCHEDULE
*Must wear timing chip
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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
Layout your bags and put the things for each bag on top of the bag before you load it in. Here are checklists for each bag. Feel free to add to these lists so that you feel confident that you are prepared for the day.
Goggles (Tinted and Clear) Race Swim Cap Wetsuit or Speed Suit
Body Glide, TriSlide (my preferred product) or substitute of your choice Clothes for after the race Bottle of Water Any pre-race food you wish to take in Pre-Swim Chew or Gel Wet Wipes / Baby Wipes (Port-a-pots run out) Watch HR Strap
THE BAGS MORNING CLOTHES
Layout your bags and put the things for each bag on top of the bag before you load it in. Here are checklists for each bag. Feel free to add to these lists so that you feel confident that you are prepared for the day.
Helmet (with Visor if applicable) Sunglasses
Bike Shoes and Socks Bike Shorts and Jersey with plenty of pockets for nutrition, etc. Bike Gloves (if you want to wear them) Chamois Cream (Plenty of it) Bike Computer (If you use one) Enough nutrition/hydration to execute fueling/hydration status flawlessly
Bike Bottles Salt Tabs or substitute of your choice Chewable Mint Tums Wet Wipes Sunscreen Towel
Bottle of Water
THE BAGS BIKE BAG
Layout your bags and put the things for each bag on top of the bag before you load it in. Here are checklists for each bag. Feel free to add to these lists so that you feel confident that you are prepared for the day. (NOTE: Whatever you put in this bag and don’t claim gets thrown away or donated.)
Additional Nutrition 2 Tubes 2 CO2
Electric tape Chamois Cream Band Aids
Salt Tabs or substitute of your choice Sun Screen Tylenol
Wet Wipes Small bottle of carbonated water
THE BAGS BIKE SPECIAL NEEDS BAG
Layout your bags and put the things for each bag on top of the bag before you load it in. Here are checklists for each bag. Feel free to add to these lists so that you feel confident that you are prepared for the day.
Running Shirt and Shorts or Tri Kit Running Shoes Socks Cap/Visor (WEAR IT!) Sunglasses (If they weren’t used on the bike) Foot powder or lube (Get feet as dry as possible after bike) Race Number on Race Belt Run Nutrition Salt Tabs or substitute of your choice Chewable Mint Tums Wet Wipes
THE BAGS RUN BAG
Layout your bags and put the things for each bag on top of the bag before you load it in. Here are checklists for each bag. Feel free to add to these lists so that you feel confident that you are prepared for the day.
(NOTE: Whatever you put in this bag and don’t claim gets thrown away or donated.) Have spouse and/or kids write you a note that you’ll open when you get your special needs bag (trust me, this helps)
Dry, comfortable socks
Wet Wipes
Salt Tabs or substitute of your choice
Tylenol
Additional Nutrition which can even include some normal food (something you really like to eat that may give you a spark if you need it)
THE BAGS RUN SPECIAL NEEDS BAG
Copyright Octane AthleticsTM. 2017. All Rights Reserved
Athlete Guide: http://www.ironman.com/~/media/fb2bf683a5884cd585d7f332c9ae53be/2017%2070%203%20texas%20athlete%20guide%202.pdf
SATURDAY, APRIL 22 (RACE DAY)
When What Where
5AM - 6:30AM Drop Special Needs & Morning Clothes Bags North Shore Park
5:30AM - 6:15AM Transition Area Open Town Green Park
6:25AM Pro Start North Shore Park
6:40AM Age Group Rolling Start North Shore Park
5PM to Midnight Bike & Gear Check Out Town Green Park
RACE WEEK SCHEDULE
RACE MORNING
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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
• 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, do some plyo or 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 & 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. 2017. All Rights Reserved
Athlete Guide: http://www.ironman.com/~/media/fb2bf683a5884cd585d7f332c9ae53be/2017%2070%203%20texas%20athlete%20guide%202.pdf
SUNDAY, APRIL 23
When What Where
7AM - Noon Bike Store & Tech Service Center Waterway Parking Lot
7AM - 2PM IRONMAN Village Waterway Parking Lot
7AM - 2PM IRONMAN Store Waterway Parking Lot
7AM - 2PM Information Tent Waterway Parking Lot
11AM Doors Open - Awards & Volunteer Banquet Marriott Hotel
11:30AM Awards & Volunteer Banquet Marriott Hotel
1:30PM Kona Slot Allocation & Rolldown Ceremony Marriott Hotel
RACE WEEK SCHEDULE
THE SWIM
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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.
Wetsuits may be worn in water temperatures up to and including 76.1 degrees Fahrenheit (24.5 degrees Celsius). Athletes who choose to wear a wetsuit in water temperatures between 76.2 degrees Fahrenheit (24.55 degrees Celsius) and 83.8 degrees Fahrenheit (28.8 degrees Celsius) will not be eligible for Age Group awards, including IRONMAN World Championship slots or Rolldown slots. If the water temperature is in this range and you choose to wear a wetsuit, you will start after the nonwetsuit swimmers. Athletes electing to start at this time will still have 2 hours and 20 minutes to complete the swim course. All other course cut-off timelines will remain in place.
THEBIKE
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Athletes will start their 112 mile journey by navigating part of The Woodlands, then enter into Northern Harris County. Once in Harris County, athletes will navigate two loops on the Hardy Toll Road. The majority of the course is closed to traffic and should make for a fast, flat course due to the minimal elevation.
Swim steady, Ride smart, Eat and drink like clockwork, Pace your run evenly. Do these things and chances are you will have a fantastic day!
Copyright Octane AthleticsTM. 2017. All Rights Reserved
QUESTIONS?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, an Ironman Certified Coach, and a Training Peaks 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.
Copyright Octane AthleticsTM. 2017. All Rights Reserved
Octane Athletics Training Systems Clinics/Seminars for 2017
Copyright Octane AthleticsTM. 2016. All Rights Reserved
Monday, 3/20/3017 @ 6:30pm - IRONMAN 70.3 Texas (Galveston) Race Recon Clinic Monday, 4/3/2017 @ 6:30pm - IRONMAN Texas Race Recon Clinic Saturday, 4/8/2017 @ 2:00pm - DAR Caveman Race Recon and Transition Clinic Saturday, 4/29/2017 @ 2:00pm - DAR Texasman Race Recon and Transition Clinic Monday, 5/8/2017 @ 6:30pm - So you want to be an IRONMAN Seminar Monday, 6/12/2017 @ 6:30pm - IRONMAN 70.3 Buffalo Springs Lake Race Recon Clinic Monday, 710/2017 @ 6:30pm - So you want to be an IRONMAN Seminar Saturday, 7/29/2017 @ 2:00pm- DAR Pioneer Race Recon and Transition Clinic Saturday, 8/19/2017 @ 2:00pm - DAR Old College Race Recon and Transition Clinic Monday, 9/4/2017 @ 6:30pm - So you want to be an IRONMAN Seminar Saturday, 9/16/2017 @ 2:00pm - Disco Race Recon and Transition Clinic Monday, 10/16/2017 @ 6:30pm - IRONMAN 70.3 Austin Race Recon Clinic Saturday, 10/21/2017 @ 2:00pm - Monster Race Recon and Transition Clinic
All events are at Tri Shop in Plano, TX. All Clinics and Seminars are FREE.