Ironman 70.3 Buffalo Springs 2017 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, 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
dave@octane-athletics.com
octane-athletics.com
@bigdave4
IRONMAN 70.3
BUFFALO SPRINGS
2017 Race Recon Clinic

OUR
AGENDA
In 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

ABOUT US
A LITTLE BIT

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.
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!
Copyright Octane AthleticsTM. 2017.
All Rights Reserved

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
Copyright Octane AthleticsTM. 2017 All Rights Reserved
Use the Code FYF for $10 off!
Get Better by Joining Our
Coached Group Workouts
TODAY…
octane-athletics.com/join

GO
BEFORE YOU

PROPER
PLANNING
PREVENTS
POOR
PERFORMANCE
THE 5 P’S OF TRIATHLON AND LIFE IN GENERAL

THINGS TO CHECK INTO
WHAT YOU CAN CONTROL
WORRY ONLY ABOUT
https://weather.com/weather/tenday/l/4445:21:US
WEATHER:
http://www.fishingnotes.com/fishing-report/tx/Buffalo-Springs-Lake
WATER TEMPERATURE:
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!

LAY IT ALL
OUT!
DO NOT wait until
the night before you
leave to work the
checklist.

WEEK
RACE
Copyright Octane AthleticsTM.
2016. All Rights Reserved

*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/2017/06/2017-Athlete-Guide-correct.pdfAthlete Guide:
Packet Pickup
Lubbock Memorial Civic Center
1501 Mac Davis Ln.
Lubbock, TX 79401
Friday, June, 23: 4:00 pm – 8:00 pm
Saturday, June 24: 11:00 am - 7:00 pm
Race Day Schedule
Ironman 70.3 BSLT Race Day
June 25, 2017
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:
June 25, 2017 at 6:00pm
Lubbock Memorial Civic Center
1501 Mac Davis Ln.
Lubbock, TX 79401
ATHLETE GUIDE
READ 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 & STRATEGY
COURSE

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
ATHLETE GUIDE
READ THE

SWIM WAVES
SWIM WITH YOUR WAVE
NO MATTER WHAT…
Division Cap Color Wave Start Time
Handcycle Physically
Challenged
Silver #1 6:30am
50+ Male White #2 6:33am
40+ Female Violet #3 6:36am
18 - 39 Female Neon Pink #4 6:39am
18-24 Male
45-49 Male
Neon Yellow #5 6:42am
40-44 Male Neon Green #6 6:45am
35-39 Male Purple #7 6:48am
25-29 Male
30-34 Male
Pearly Gold #8 6:51am
Clydesdale & Athena
Aquabike & Relay
Kelly Green #9 6:54am
• 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 BIKE ATHLETE GUIDE
READ 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 GUIDE
READ 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!

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.

Octane Athletics Training Systems
Clinics/Seminars for 2017
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.

Ironman 70.3 Buffalo Springs 2017 Race Recon Seminar

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