bigdave4

bigdave4

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Objective

The Lead Up

Course Review and General Race Strategy

Q&A

Race Planning

The 6 P’s of Triathlon and everything else in life

PROPER

PLANNING

PREVENTS

PISS

POOR

PERFORMANCE

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

weather.com

Swim

Run

Bike

ElectronicsNutrition

Morning Clothes

DO NOT wait until the

night before you leave to

work the checklist.

Work the Checklist

Race Week Do’s/Do Not’sDo 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.

The Schedule - FridayMoody Gardens Parking Lot1 Hope Blvd.Galveston, TX 77554

This is your best chance at great sleep, so get to bed early and sleep in on Saturday.

The Schedule - Saturday

Bikes will not be permitted to enter Transition on race morning.

Moody Gardens Parking Lot1 Hope Blvd.Galveston, TX 77554

Pre-Race Walk-ThruSteps 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

RACE DAY SCHEDULEMoody Gardens Parking Lot1 Hope Blvd.Galveston, TX 77554

No swimming on course until the race starts. If you want to get in the water, go here:

Stewart Beach201 Seawall Blvd.Galveston, TX, 77550

Costs $8/Car

SwimThink 21 Buoys!

• Leave from the Pier

• Jump in when you can

• Create Warmth in Wetsuit

• Keep Moving

Wetsuits may be worn in water temperaturesup to and including 76.1 degrees Fahrenheit. BRING THEM!

BikeDrive 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

RunRide the Run Course

• First Mile is Easiest Mile• Fuel/Hydrate Every Aid

Station• Every Calorie followed by

Water• Check Yourself Throughout

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.

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

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

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