Octane Athletics 2018 IRONMAN 70.3 TEXAS Race Recon

WELCOME
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 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. 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 proudly race representing Gatorade Endurance.
Copyright Octane AthleticsTM. 2018. All Rights Reserved

IRONMAN 70.3 TEXAS
Race Recon Clinic

CLINIC AGENDA
In this 90 min presentation we will be
covering the following topics.
1 About Octane Athletics / Bikes for Kids
2 Before You Go
3 Course Recon
4 Race Strategy
5 Q&A
#FuelYourFire Copyright Octane AthleticsTM. 2018. All Rights Reserved

ABOUT OCTANE ATHLETICS
#FuelYourFire

Octane Athletics
Bikes for Kids
Community Program
$20 from EVERY Membership
goes toward providing a local
underprivileged kid with a bike
and a helmet. Promoting fitness
with kids and providing them a
way to get around.
JOIN TODAY!
JOIN THE OCTANE ATHLETICS
MULTISPORT CLUB TODAY!
Go to octane-athletics.com/join and
for $99 for the ENTIRE YEAR.
Member benefits include access to ALL Octane
Athletics COACHED Group Workouts which
include Pool Swims, Track Sessions, Open Water
Swims, Group Bike Rides, and much more.
Just $100 Gets a Kid a
bike and helmet!
JOIN THE CLUB

COACHING
Octane Athletics 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!

IRONMAN 70.3 TEXAS
BEFORE YOU GO
#FuelYourFire

THE 5 P’s
PROPER
PLANNING
PREVENTS
POOR
PERFORMANCE
IN TRIATHLON
& IN LIFE…

THINGS TO CHECK
WHAT YOU CAN CONTROL
WORRY ONLY ABOUT
http://www.eldoradocountyweather.com/buoy/Galveston%20Bay/buoy-xhtml.php
WATER TEMPERATURE: https://www.accuweather.com/en/us/galveston-tx/77550/april-weather/331114?
monyr=4/1/2018&view=table
WEATHER:

CHECK THE GEAR…
TWICE!
GEAR PREP

“BAG” PREP
Steps to take before leaving for
the race:
• Lay out gear by discipline
(Swim, Bike, and Run)
• Lay out nutrition by time of
consumption
• Put Race Number on Race Belt
• Check Helmet Straps
• Check Goggle Straps

IRONMAN 70.3 TEXAS
RACE WEEK
#FuelYourFire

RACE WEEK
*If you haven’t been getting massage, either do it now (~2 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”
•Be Grumpy
DO…
• Get a Massage*
• Learn the course
• Be Prepared (5 P’s)
• Get all over the recovery
• Foam Roller
• Compression
• Nutrition on Point
• Rest
• Get in your Mental Prep
"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
MENTAL PREP: Find 10 minutes where you have complete quiet. Some place that nobody can find you or bother you. Leave your
phone somewhere else. Close your eyes and visualize the entire race. All positive all the time. To start, keep it kind of high level
without a ton of detail. Each day, add detail. Do this every day adding detail each time. You will get to the point where you are
visualizing every stroke of the swim, how each pedal stroke will feel and every step of the run.
Visualize the race in the context of what the ideal race will be. What the splits will look like, what transitions will look like, and what
finishing will feel like. Breath deep the entire 10 minutes as you do this. The length of the exhale should match the length of the
inhale. Do this with focus and intent. I assure you that it will work to put you at ease and to put the race in perspective for you.

SCHEDULE
Friday, April 6, 2018
When What Where
12 PM - 7 PM Athlete Check-In Large White Tent near Transition
12 PM - 7 PM IRONMAN Village Outside White Tent
2 PM - 7 PM Bike Store & Tech Service Center Outside White Tent
12 PM - 7 PM Information Booth Blue Tram stop outside White Tent
12 PM - 7 PM VIP Spectator Credential Pick-Up Outside White Tent
12 PM - 7 PM IRONKIDS Galveston Fun Run
Registration
Large White Tent near transition
1 PM Athlete Briefing Stage Outside transition

RACE PREP
Check-In…
• Bring your ID and USAT Card
• You have until 4PM on Saturday to check-in.
• Do it as soon as you get there. Knock it out!
• RELAYS - Everyone has to check in together.
Athlete Briefings are “Mandatory”…
• …are HIGHLY recommended
If you want to do a practice swim, you cannot do so at
Moody Gardens. You can swim at Stewart Beach. $8 per car
to enter. Go as a group!

RACE PREP
Steps to take the evening before the
race:
• Lay out gear by discipline (Swim, Bike,
and Run)
• Lay out nutrition by time of
consumption
• Put Race Number on Race Belt
• Check Helmet Straps
• Check Goggle Straps
• Put Race Number on Bike and Helmet
• Fill bottles and refrigerate/freeze

SCHEDULE
Saturday, April 7, 2018
When What Where
8 AM - 9:30 AM IRONKIDS Galveston Fun Run
Registration
Large White Tent near transition
10 AM IRONKIDS Galveston Fun Run Large White Tent near transition
9 AM - 4 PM Athlete Check-In Large White Tent near Transition
9 AM - 4 PM IRONMAN Village Outside White Tent
9 AM - 4 PM Information Booth Outside White Tent
9 AM - 4 PM VIP Credential Pick-Up Outside White Tent
9 AM - 4 PM Bike Store & Tech Service Center Outside White Tent
10 AM Athlete Briefing Stage Outside transition
1PM - 5 PM Mandatory Bike Check-In West Lot / Transition
3 PM Pro Panel Stage Outside transition

AID STATIONS
BIKE:
Orange Gatorade Endurance RTD Bottles
Water
Bananas
Clif Shot Gels
Clif Blocks Chews
Clif Bar Minis
Red Bull
RUN:
Lemon-Lime Gatorade Endurance
Water
Cola
Clif Shot Gels
Clif Blocks Chews
Clif Bar Minis
Red Bull
Pretzels
Fruit

• 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 - 24 oz of Water Immediately Upon Waking
• 400-500 Calorie* Breakfast (NOTHING NEW)
• 16 - 24 oz Gatorade Endurance
• 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.
RACE MORNING
TRANSITION OPENS AT 5AM. CLOSES AT 6:45AM

SCHEDULE
Sunday, April 8, 2018 - RACE DAY
When What Where
5 AM - 6:45 AM Body Marking West Lot / Transition
7 AM Race Start Swim Start / Palm Beach
8 AM - 3 PM IRONMAN Village Large White Tent near transition
11 AM - 5 PM Athlete Post-Race Food Tent Large White Tent near transition
2 PM - 6 PM Bike and Gear Check-Out West Lot / Transition
4 PM
Awards Ceremony Awards Ceremony
followed by 2018 IRONMAN 70.3 World
Championship
Slot Allocation/Rolldown Ceremony
Stage in IRONMAN Village

SWIM WAVES
SWIM WITH YOUR WAVE
NO MATTER WHAT…

CUT OFFSSWIM:
The swim course will close
1 hour and 10 minutes after the final wave start.
Each athlete will have 1 hour and 10 minutes to complete the 1.2
mile swim. Athletes who take longer than 1 hour and 10 minutes to complete the swim will
receive a DNF. IRONMAN officials reserve the right to pull athletes off the course who exceed any established course
time cut-offs.
BIKE: The bike course will close 5 hours and 30 minutes after the final wave start. Each athlete or relay team will have 5 hours and
30 minutes to complete the swim, T1 and bike course regardless of when they start the swim. Any athlete or relay team that takes longer
than 5 hours and 30 minutes to complete the swim, T1 and bike course will receive a DNF.
There is an intermediate bike cut-off at 12:45 PM at Aid Station #3/ Mile 41.7.
If there is a wetsuit-optional wave following the last scheduled AgeGroup Athlete, wetsuit athletes will have to adhere to the Age-Group
course cut-off and course closures (in other words times will not be adjusted based on a later start time).
RUN: The run course will close 8 hours and 30 minutes after the final wave start ( * excludes possible wetsuit-optional wave). There
is an intermediate cut-off at Aid Station #1/Mile 9. All athletes must pass this point by 4 PM. If there is a wetsuit-optional wave following
the scheduled Age-Group start, bike and run cut-off times will not be adjusted. Each athlete or relay team will have 8 hours and 30
minutes to complete the entire course. Any athlete or relay team that takes longer than 8 hours and 30 minutes to complete the entire
course will receive a DNF.
If there is a wetsuit-optional wave following the scheduled Age-Group start, bike and run cut-off times will not be adjusted. Each athlete or
relay team will have 8 hours and 30 minutes to complete the entire course. Any athlete or relay team that takes longer than 8 hours and 30
minutes to complete the entire course will receive a DNF.

IRONMAN 70.3 TEXAS
COURSE REVIEW & STRATEGY
#FuelYourFire

SWIM
SWIM WITH YOUR WAVE
NO MATTER WHAT…
SWIM WITH YOUR WAVE
NO MATTER WHAT…
• Go with your swim wave. When tempted to
wait, think about the wind and heat that
comes later in the day.
• Take the swim buoy to buoy. Don’t get
ahead of yourself.
• Sight often. Draft Effectively.
Want work? Come to Octane Athletics
Open Water Swim on March 31 at Lake
Grapevine.

BIKE
• Regulate Effort. Do not go all out. If you do,
you are burning too many matches and it will
impact your run.
• Stay tucked in aero as much as possible.
This course is flat, but there can be wind that
shifts. Tucked in and making complete circles
with the pedals.
• Fuel and Hydrate every 15-20 minutes LIKE
CLOCKWORK. Do not skip. Shoot for 300+
calories per hour made up of 90g of
carboydrate from multiple sources. Every
calorie is followed by water.

RUN
• Your first mile is your easiest mile. Let your
heart rate stabilize then settle into your
desired race pace.
• Fuel and Hydrate at every aid station. If
you’re hot, put cold sponges, cold water,
and/or ice in your hat, jersey, shorts, etc.
• With 5k left, push and leave it all out
there. Mind over matter!

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!

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.
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.

Octane Athletics 2018 IRONMAN 70.3 TEXAS Race Recon

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