Dallas Athletes Racing St. Patricks Day Triathlon Race Recon Clinic

1. bigdave4 bigdave4
Follow me:
WelcomeDave Jimenez
I live in Coppell, TX with my wife
Stephanie and our kids Allie, Cooper and
Austin.
I am a USA Triathlon Certified Coach and
an Ironman Certified Coach on and the
Head Coach for Octane Athletics Training
Systems
I spend much of my time coaching
athletes in a highly communicative and
collaborative way. 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 continue to
compete with dreams of the Ironman
World Championships in Kona, HI.

2. Dallas Athletes Racing
St. Patrick’s Sprint Tri
Sunday, March 13th, 2016 | Keller, Texas
Dave Jimenez
dave@octane-athletics.com
Race Recon & Transition Clinic

3. Objective
Discuss St. Pats Tri Race Course
Discuss Triathlon Rules & Race Strategy
Understand Efficient Transitions
Q&A

4. Where is it?
Location:
Keller Natatorium
1000 Bear Creek Pkwy
Keller, Texas 76248

5. Transition Area
Notes:
• Transition and body marking will be open at 6:15 am and
closes at 7:15 am.
• Place bike and other transition items in the appropriate
spot according to the number on the end of the racks.

6. Swim
Notes:
• Athletes will line up
according to their swim
numbers and hit the
pool every 5 - 10
seconds.
• Stay on the right side
of the marked lanes
and if necessary pass
on the left side of the
same lane.
• Athletes can move back
in the swim line but
absolutely no moving
up in the swim line. In
other words, "no
cutting".

7. Bike
Note:
13.8 Mile total Distance that takes 3 loops to complete.

8. Run
Notes:
• The Run Course is
an out and back on
Keller Park Trails.
• The start of the run
will be located near
the Run Out of the
transition.
• One aid station will
be set up on the
course with water
and Cytomax.
• You will hit the aid
station twice at a
little over a mile and
again around the
two mile mark.

9. RACE DAY STRATEGY
& RULES

10. What Race Day Looks Like...
6:15 am – Transition Opens & Body
Marking
7:15am – Transition Closes
7:20 am – Final Race Briefing in Natatorium
7:30 am – Race Starts
9:45 am – Awards and Post Race Party

11. General Rules of Thumb
• It is the responsibility of each
competitor to know the courses
• On the bike, remember to pass only on
the left and ride to the right
• Dallas Athletes Racing will take every
precaution to ensure the course is
marked and turn marshals are present.
• Be prepared for all weather conditions

12. Important Rules
• Helmets: Only helmets approved by the US Consumer Product Safety Commission (CPSC)
may be used in USAT sanctioned events. Helmets must be worn at all times while on your
bike. This means before, during, and after the event. Penalty: Disqualification
• Chin Straps: Chin straps must be buckled at all times when on a bicycle. DO NOT unbuckle
your chin strap unless you are off your bicycle. Penalty: Disqualification on the course;
Variable time penalty in transition area only.
• Outside Assistance: No assistance other than that offered by race and medical officials may
be used. Triathlons and duathlons are individual tests of fitness. Penalty: Variable time
penalty
• Transition Area: All equipment must be placed in the properly designated and individually
assigned bike corral. The wheel of the bicycle must be down on the side of the assigned
space. All participants must return their bicycles to an upright position in their designated
bicycle corral. No person shall interfere with another participant’s equipment or impede the
progress of another participant. All bar ends must be solidly plugged. No participant shall
bring ANY glass containers into the transition area. Penalty: Variable time penalty
• Drafting: Drafting--keep at least three bike lengths of clear space between you and the cyclist
in front. If you move into the zone, you must pass within 15 seconds. Position--keep to the
right hand side of the lane of travel unless passing. Blocking--riding on the left side of the
lane without passing anyone and interfering with other cyclists attempting to pass.
Overtaken--once passed, you must immediately exit the draft zone from the rear, before
attempting to pass again. Penalty: Variable time penalty

13. Important Rules
• Course: All competitors are required to follow the prescribed course and to stay within all
coned lanes. Cutting the course is an obvious violation and going outside the course is a
safety issue. Cyclists shall not cross a solid yellow center line for ANY reason. Cyclists must
obey all applicable traffic laws at all times. Penalty: Referee's discretion
• Unsportsmanlike-Like Conduct: Foul, harsh, argumentative or abusive language or other
unsportsmanlike conduct directed at race officials, USA Triathlon officials, volunteers,
spectators or fellow athletes is forbidden. Penalty: Disqualification
• Headphones: Headphones, headsets, walkmans, ipods, mp3 players, or personal audio
devices, etc. are not to be carried or worn at any time during the race. Penalty: Variable time
penalty
• Race numbers: All athletes are required to wear race numbers at all times during the run.
Numbers must face the front and be clearly visible at all times. Numbers may not be cut or
folded or altered in any way. DO NOT transfer your number to any other athlete or take a
number from an athlete that is not competing. Penalty: Variable time penalty for missing or
altered number, Disqualification and one year suspension from membership in USAT for
transferring a number without race director permission.
• Abandonment: All personal equipment and belongings taken out onto the course must stay
on the athlete the entire time. No garbage, clothing, etc. shall be thrown on the course.
Penalty: Variable time penalty

14. EFFECTIVE TRANSITIONS

15. The 5 P’s of Triathlon and everything else in life
• PROPER
• PLANNING
• PREVENTS
• POOR
• PERFORMANCE

16. Race Checklist

17. Swim
Run
Bike
ElectronicsNutrition
Morning Clothes
DO NOT wait until
the night before the
race to work the
checklist.
Work the Checklist

18. Pre-Race Walk-Thru
Steps to take the evening before
the race:
• 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

19. Transition Setup
Who will have faster transitions?

20. RACE READY
TRANSITION SETUP

21. T1 (Swim>Bike) Tips
• Take your time
• Focus with single track mind
• 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

22. 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

23. General Tips for Better Transitions
• Don’t over pack… Keep it simple
• Count racks
• Good Swimmer? Water at 77 or 78 degrees? Forget the wetsuit
• Mark yourself – More time
• 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
• Flying Mount- http://youtu.be/RD8nieSyAOs

24. bigdave4 bigdave4
Follow me:
Questions?Dave Jimenez
I live in Coppell, TX with my wife Stephanie
and our kids Allie, Cooper and Austin.
I am a USA Triathlon Certified Coach and an
Ironman Certified Coach on and the Head
Coach for Octane Athletics Training
Systems
I spend much of my time coaching athletes
in a highly communicative and collaborative
way. 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 continue to compete
with dreams of the Ironman World
Championships in Kona, HI.