Octane Athletics 2018 IRONMAN 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 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

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 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
https://www.accuweather.com/en/us/the-woodlands-tx/77381/weather-
forecast/341057
WEATHER:
https://www.ﬁshingnotes.com/ﬁshing-report/tx/Lake-Woodlands
WATER TEMPERATURE:

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
• Check Helmet Straps
• Check Goggle Straps

IRONMAN 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
Wednesday, April 25, 2018
When What Where
9 AM - 5 PM Athlete Check-In Waterway Parking Lot
9 AM - 5 PM IRONMAN Village & Store Waterway Parking Lot
9 AM - 5 PM Bike Store & Tech Service Center Waterway Parking Lot
9 AM - 5 PM Information Tent Waterway Parking Lot
9 AM - 5 PM VIP Spectator Credential Pick-Up Waterway Parking Lot
9 AM - 5 PM Volunteer Tent Waterway Parking Lot
11 AM Athlete Briefing Waterway Parking Lot
1 PM Spanish Athlete Briefing Waterway Parking Lot
2 PM Athlete Briefing Waterway Parking Lot
No Athlete Check-In on Friday

SCHEDULE
Thursday, April 26, 2018
When What Where
9 AM - 5 PM Athlete Check-In Waterway Parking Lot
9 AM - 5 PM IRONMAN Village Waterway Parking Lot
10 AM Spanish Athlete Briefing Waterway Parking Lot
12 PM Pro Panel Waterway Parking Lot
3 PM First Timer’s Briefing with IMU Coaches Waterway Parking Lot
5:30 PM Welcome Banquet Marriott Hotel
No Athlete Check-In on Friday

RACE PREP
Check-In…
• Bring your ID and USAT Card
• You have until 5PM on Thursday to check-in.
• Do it as soon as you get there. Knock it out!
Athlete Briefings are “Mandatory”…
• …are HIGHLY recommended
If you want to do a practice swim, you can do so
on Friday morning from 8 am to 10 am. I
recommend this. Wear your timing chip! Swim
for 20 minutes and get out.

RACE PREP
Steps to take to prepare for 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

MORNING CLOTHES BAG
Goggles (Tinted and Clear)
Race Swim Cap
Wetsuit or Speed Suit
Body Glide, TriSlide (my preferred product) or substitute of your
choice
Clothes for after the race
Bottle of Water
Any pre-race food you wish to take in
Pre-Swim Chew or Gel
Wet Wipes / Baby Wipes (Port-a-pots run out)
Watch
HR Strap
Layout your bags and put
the things for each bag
on top of the bag before
you load it in. Here are
checklists for each bag.
Feel free to add to these
lists so that you feel
conﬁdent that you are
prepared for the day.

BIKE BAG
Helmet (with Visor if applicable)
Sunglasses
Bike Shoes and Socks
Bike Shorts and Jersey with plenty of pockets for nutrition, etc.
Bike Gloves (if you want to wear them)
Chamois Cream (Plenty of it)
Bike Computer (If you use one)
Enough nutrition/hydration to execute fueling/hydration status flawlessly
Bike Bottles
Salt Tabs or substitute of your choice
Chewable Mint Tums
Wet Wipes
Sunscreen
Towel
Bottle of Water

BIKE SPECIAL NEEDS BAG
Additional Nutrition
2 Tubes
2 CO2
Electric tape
Chamois Cream
Band Aids
Sun Screen
Tylenol
Wet Wipes
Small bottle of carbonated water
(NOTE: Whatever you put in this bag and
don’t claim gets thrown away or donated.)

RUN BAG
Running Shirt and Shorts or Tri Kit
Running Shoes
Socks
Cap/Visor (WEAR IT!)
Sunglasses (If they weren’t used on the bike)
Foot powder or lube (Get feet as dry as possible after
bike)
Race Number on Race Belt
Run Nutrition
Chewable Mint Tums
Wet Wipes

RUN SPECIAL NEEDS BAG
Have spouse and/or kids write you a note that you’ll open
when you get your special needs bag (trust me, this helps)
Dry, comfortable socks
Wet Wipes
Tylenol
Additional Nutrition which can even include some normal
food (something you really like to eat that may give you a
spark if you need it)
(NOTE: Whatever you put in this bag and
don’t claim gets thrown away or donated.)

SCHEDULE
Friday, April 27, 2018
When What Where
8 AM - 10 AM Practice Swim (Wear Timing Chip) North Shore Park
9 AM - 5 PM IRONMAN Village Waterway Parking Lot
10 AM - 3 PM Mandatory Bike / Bag Check In Town Green Park

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
Chicken Broth (after dark)
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
• Head to Town Green Park - Check Bike Setup (Gearing, Tire Pressure, etc.)
• Head to North Shore Park (.9m Walk) to drop last bags and ready for swim.
• Sit, rest and visualize
• (Your favorite music is great here.)
• 40 Min prior to Swim, do some plyo or take an easy 1/2 mile jog to break a sweat and
get blood flowing
• 20 Min prior to Swim 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 5:30AM.
CLOSES AT 6:15AM

SCHEDULE
Saturday, April 28, 2018 - RACE DAY
When What Where
5 AM - 6:30 AM Drop Special Needs & Morning Clothes Bags North Shore Park
5:30 AM - 6:15 AM Transition Area Open Town Green Park
6:25 AM Pro Start North Shore Park
6:40 AM Age Group Rolling Start North Shore Park
10 AM - 3 PM Mandatory Bike / Bag Check In Town Green Park
Noon - 5 PM IRONMAN Store Waterway Parking Lot
Noon - 5 PM IRONMAN Village Waterway Parking Lot
5 PM - Midnight Mandatory Bike & Gear Checkout Town Green Park

SCHEDULE
Sunday, April 29, 2018
When What Where
11 AM Doors Open - Awards & Volunteer Appreciation Banquet Marriott Hotel
11:30 AM Awards & Volunteer Appreciation Banquet Marriott Hotel
1:30 PM
2018 IRONMAN World Championship Slot Allocation
and Rolldown Ceremony
Marriott Hotel

CUT OFFSSWIM:
The swim course will
close 2 hours and 20 minutes after the
final wave start. Each athlete will have 2 hours and 20
minutes to complete the 2.4 mile swim. Athletes who take longer than 2
hours and 20 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 10 hours and 30 minutes after the final athlete enters the water. Each
athlete will have 10 hours and 30 minutes to complete the swim, T1 and bike course regardless of when
they start the swim. Any athlete that takes longer than 10 hours and 30 minutes to complete the swim, T1 and
bike course will receive a DNF.
There is an intermediate bike cut-off at 3:30 PM at Mile 84 on the second loop of the Hardy Toll Road.
RUN: The run course will close 17 Hours after the final athlete enters the water. There is an
intermediate cut-off at 9:50pm at Mile 17 on the waterway by the Westin. Each athlete or relay team
will have 17 hours to complete the entire course. Any athlete that takes longer than 17 hours to complete
the entire course will receive a DNF.

IRONMAN TEXAS
COURSE REVIEW & STRATEGY
#FuelYourFire

SWIM
• Get out there! 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 April 21 at Lake
Grapevine.
NO MATTER WHAT…NO MATTER WHAT…
GO OUT WITH PEOPLE FASTER THAN YOU!GO OUT WITH PEOPLE FASTER THAN YOU!

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, and there will be wind that
shifts. Tucked in and making complete circles
with the pedals is your best bet.
• Fuel and Hydrate every 15-20 minutes LIKE
CLOCKWORK. Do not skip. Shoot for 300+
calories per hour made up of 90g of
carbohydrate from multiple sources. Every
calorie is followed by water.
• Keep SIX (6) Bike Lengths!

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.
• Don’t forget the Salt!
• 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 TEXAS Race Recon

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Octane Athletics 2018 IRONMAN TEXAS Race Recon