Octane Athletics Training Systems ironman 70.3 Buffalo Springs 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 BUFFALO SPRINGS 2016 Race Recon Clinic


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

BRIEF INTRO

1

BEFORE YOU GO

2

RACE WEEK

3

COURSE REVIEW

& STRATEGY

4

Q&A

5



ABOUT USA LITTLE BIT

Hello! We are the Octane Athletics Training Systems Coaches.

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 Avram Jaleen

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/4445:21:USWEATHER:

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

WATER TEMPERATURE:

WHAT YOU CAN CONTROLWORRY ONLY ABOUT

The water temperature in Buffalo Springs Lake, on the average, is 70-74 degrees (even during the 113 degree day of 1994 the water temperature was never over 74 degrees). It is a spring fed lake so it stays cool; therefore, you should

bring your wetsuits.


CHECK THE GEAR...TWICE!

Swim

Run

Bike

ElectronicsNutrition

Morning Clothes


LAY IT ALL OUT!

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

• Foam Roller • Compression • ___________ • ___________

DO NOT…• Be Grumpy • Wait to tune your bike • Buy/Use New Gear • Change your Diet or Race

Nutrition • Over Rest

"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


http://buffalospringslaketriathlon.com/nw/wp-content/uploads/2016/06/2016-Athlete-Guide-1.pdfAthlete Guide:

Packet Pickup Clarion Hotel 3201 S Loop 289 Lubbock, TX 79423

Friday, June 24 from 4:00 PM to 8:00 PM Saturday, June 25 from 11:00 AM to 7:00 PM

Race Day Schedule Ironman 70.3 BSLT Race Day - June 26 Race Village: Buffalo Springs Lake 9999 High Meadow Rd. Lubbock, TX 79404

Transition Opens: 5:00 am

1st Wave Start: 6:30 am

Awards Ceremony: 6:00 pm @ Clarion Hotel 3201 S Loop 289 Lubbock, TX 79423

ATHLETE GUIDEREAD THE

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


PRE-RACE WALK THRU

RACE MORNING


• 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.

REVIEW & STRATEGYCOURSE


THE SWIM


•Wave starts (approximately 100 people per wave)

•Rectangular course, counter clockwise

•Enter at the beach and exit at the boat ramp on the opposite side of transition

•Swim Cutoff is 70 Minutes


THE SWIM•Wave starts (approximately 100 people per wave)

•Rectangular course, counter clockwise

•Enter at the beach and exit at the boat ramp on the opposite side of transition

•Swim Cutoff is 70 Minutes

Division Cap Color Wave Start TimeHandcycle White Wave 3 6:33am

50+ Male Violet Wave 4 6:36am

40+ Female Neon Pink Wave 5 6:39am

18-39 Female Neon Yellow Wave 6 6:42am

18-24 Male 45-49 Male

Neon Green Wave 7 6:45am

40-44 Male Gold Wave 8 6:48am

35-39 Male Silver Wave 9 6:51am

25-29 Male 30-34 Male

Powder Blue Wave 10 6:54am

Clydesdale & Athena

Aquabike Relay

Red Wave 11 6:57am



THE BIKE ATHLETE GUIDEREAD THE


The 56 miles bike course is a modified out and back on rural roads, limited traffic with seven challenging hills ranging from 2.9% – 8.9% grade and a quarter of a mile to 1.2 miles in length. All roads are good asphalt with some sections where athletes will ride on the shoulders.

THE RUN ATHLETE GUIDEREAD THE

• First Mile is Easiest Mile • Fuel/Hydrate Every Aid Station • Every Calorie followed by Water • Check Yourself Throughout the Run

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

The partially shaded, challenging, scenic two lap run course is all asphalt, flat with two challenging hills, approximately 7.6% grade and 0.33 mile in length.


Swim steady, Ride smart, Eat and drink like a champion, and Pace your run evenly. Do these things and chances are you 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?

Sports

Octane Athletics Training Systems ironman 70.3 Buffalo Springs Race Recon Seminar