USAT Certified Coach Dave Jimenez did a tailored presentation for athletes planning on racing Ironman 70.3 Texas in Galveston on April 26, 2015. Dave helped you plan your logistics and race strategy to have your best 70.3 yet. Dave covered important things to do the days leading up to the event, race morning, the weather and how it may impact your approach to the race, the swim, bike and run courses including strategies about how to race the course and have efficient transitions.

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3. Objective
The Lead Up
Course Review and General Race Strategy
Q&A

4. Race Planning

6. The 6 P’s of Triathlon and everything else in life
PROPER
PLANNING
PREVENTS
PISS
POOR
PERFORMANCE

7. Check the conditions…
http://www.eldoradocountyweather.com/buoy/Galveston%20Bay/buoy-xhtml.php
weather.com

9. Swim
Run
Bike
ElectronicsNutrition
Morning Clothes
DO NOT wait
until the
night before
you leave to
work the
checklist.
Work the Checklist

11. Race Week Do’s/Do Not’s
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*
 Learn the course
 Be Prepared (6 P’s)
 Pack the recovery gear
 Foam Roller
 Compression
 ___________
 ___________
 Don’t be grumpy
IRONMAN champ Linsey Corbin sums up race week success with this: "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.”
Source @ Ironman.com: Matt Lieto on Race Week
Do’s and Don’ts
*If you haven’t been getting massage, either do it now (2
weeks out) or don’t do it.

12. The Schedule - Friday
Moody Gardens Parking Lot
1 Hope Blvd.
Galveston, TX 77554
This is your best chance at great sleep, so get to bed early and sleep in on Saturday.

13. The Schedule - Saturday
Bikes will not be permitted to enter Transition on race morning.
Moody Gardens Parking Lot
1 Hope Blvd.
Galveston, TX 77554

14. Pre-Race Walk-Thru
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

15. RACE DAY SCHEDULE
Moody Gardens Parking Lot
1 Hope Blvd.
Galveston, TX 77554

16. No swimming on course until
the race starts. If you want to
get in the water, go here:
Stewart Beach
201 Seawall Blvd.
Galveston, TX, 77550
Costs $8/Car

18. Swim
Think 21 Buoys!
• Leave from the
Pier
• Jump in when
you can
• Create Warmth
in Wetsuit
• Keep Moving
Wetsuits may be worn in water temperatures
up to and including 76.1 degrees Fahrenheit. BRING THEM!

19. Bike
Drive the Course
• Start in a “spinning”
gear
• First Fuel/Hydration is
20 minutes in and then
every 20 thereafter
• Check Yourself
Throughout
• Every Calorie followed
by Water
• Last 2-3 Miles of the
bike… lightly stretch
hamstrings and calves

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

22. What Race Morning Looks Like…
• 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.)
• Prepare Transition Area for T1 and T2 then sit, rest and visualize (Your
favorite music is great here.)
• 20 Min prior to Swim Wave have 1 Gel/Chew Pack and 8-10 oz of water
• Go for it!!!!
*Some Athletes require more or less. This is a general guideline.

24. T1 (Swim>Bike) Tips
• Take your time
• Focus with single track mind
• Deal with the Wetsuit
– Leverage the wetsuit strippers any time you can
– If no strippers, get wetsuit off upper body and deal with the rest at the
bike
• 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

25. 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

26. 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