Octane Athletics Training Systems Ironman Texas 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 and an
Ironman 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.
2016. All Rights Reserved

Dave Jimenez
dave@octane-athletics.com
octane-athletics.com
bigdave4
IRONMAN TEXAS
Race Recon Clinic

OUR
AGENDA
In this 90 min presentation
we will be covering the
following topics.
BRIEF
INTRO
1
BEFORE
YOU GO
2
RACE
WEEK
3
COURSE
REVIEW
& STRATEGY
4
Q&A
5

ABOUT US
A LITTLE BIT

Hello.
We are
Octane Athletics
Training Systems.
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.
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!
Dave Sergio Jesse

GO
BEFORE YOU

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

THINGS TO CHECK INTO
https://weather.com/weather/tenday/l/USTX1351:1:US
WEATHER:
http://www.ﬁshingnotes.com/ﬁshing-report/tx/Lake-Woodlands
WATER TEMPERATURE:
WHAT YOU CAN CONTROL
WORRY ONLY ABOUT

CHECK THE
GEAR...TWICE!

Swim
Run
Bike
ElectronicsNutrition
Morning Clothes
LAY IT ALL
OUT!
DO NOT wait until
the night before you
leave to work the
checklist.

WEEK
RACE

*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 DO NOT

*If you haven’t been getting massage, either
do it now (3 weeks out) or don’t do it.
DO…
• Get a Massage*
• Be Prepared (5 P’s)
• Pack the recovery gear
• Foam Roller
• Compression
• ___________
• ___________
• Don’t be Grumpy
DO NOT…
• Wait to tune your bike
• Buy/Use New Gear
• Change your Diet or Race
Nutrition
• Over Rest
• Push workouts because you’re
“feeling it”
RACE WEEK DO AND DO NOT
"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://www.ironman.com/triathlon/events/americas/ironman/texas/race-info/athlete-guide.aspx#axzz465w5uK1HAthlete Guide:
WEDNESDAY, MAY 11, 2016
9 a.m. - 5 p.m. Athlete Check-In (No Athlete Check-In on Friday) @ Waterway Parking Lot
9 a.m. - 5 p.m. IRONMAN Village @ Waterway Parking Lot
9 a.m. - 5 p.m. Official IRONMAN Store @ Waterway Parking Lot
9 a.m. - 5 p.m. IRONMAN Bike Store & Tech Service Center @ Waterway Parking Lot
9 a.m. - 5 p.m. Race Information Booth @ Waterway Parking Lot
9 a.m. - 5 p.m. VIP Credential Pick-Up @ Waterway Parking Lot
9 a.m. - 5 p.m. 2016 Memorial Hermann IRONMAN Texas presented by Waste Management
On-Site Registration for Volunteers and General Public @ Waterway Parking Lot
9 a.m. - 5 p.m. Volunteer Tent @ Waterway Parking Lot
11 a.m. Athlete Briefing @ Waterway Parking Lot
2 p.m. Athlete Briefing @ Waterway Parking Lot
NOT YET FINAL
2016 ATHLETE GUIDE

RACE WEEK SCHEDULE
THURSDAY, MAY 12, 2016
9 a.m. - 5 p.m. Athlete Check-In (NO Athlete Check-In on Friday) @ Waterway Parking Lot
9 a.m. - 3:30 p.m. VIP Credential Pick-Up @ Waterway Parking Lot
9 a.m. - 5 p.m. 2016 Memorial Hermann IRONMAN Texas presented by Waste Management
9 a.m. - 5 p.m. Volunteer Tent @ Waterway Parking Lot
10:30 a.m. Athlete Panel @ Waterway Parking Lot
12 p.m. Pro Panel @ Waterway Parking Lot
5:30 p.m. - 7:30 p.m. Welcome Banquet @ Marriott Hotel
NOT YET FINAL
2016 ATHLETE GUIDE

RACE WEEK SCHEDULE
FRIDAY, MAY 13, 2016
8 a.m. - 10 a.m. Practice Swim (MUST wear Timing Chip) @ Lake Woodlands
9 a.m. - 5 p.m. VIP Credential Pick-Up @ Waterway Parking Lot
10 a.m. - 3 p.m. Mandatory Bike & Gear Bag Check-in (T1/T2) @ Town Green Park
NOT YET FINAL
2016 ATHLETE GUIDE

PRE-RACE
WALK THRU
Steps to take to prepare for Drop Off:
• Stick Race Numbers on all Bags
• Put Neon Tape All Over Bags
• Lay out gear by discipline (Swim, Bike,
and Run)
• Lay out nutrition / hydration /
supplementation by time of
consumption (Bring Extra)
• Put Race Number on Race Belt
• Check Helmet Straps, Goggle Straps,
Shoe Laces, etc.
• Put Race Number on Bike and Helmet
• Fill bottles and refrigerate/freeze

MORNING
CLOTHES BAG
On the way to the race this bag should have the
following in it:
• Goggles
• Swim Cap
• Safety Pins
• TriSlide/Body Glide/Etc.
• Swim Skin/Speed Suit
• Towel
• 2 Large Bottles of Water
• Pre-Swim Nutrition
• Race Nutrition
Before you head to start the swim, put
everything you wore to the race in the bag. It
will be at the ﬁnish waiting for you when you
are done.

BIKE BAG
This bag should have the following in it:
• Helmet w/Visor (as appropriate)
• Shoes
• Socks
• Sunglasses
• Bike Shorts / Bib / Tri Shorts
• Jersey or Tri Top
• Plenty of Sunscreen
• Towel
• Plenty of Chamois Cream
• Nutrition/Hydration/Salt Tabs

BIKE SPECIAL
NEEDS BAG
• MORE Skin Lubricant
• MORE Sun Screen
• Extra Tube or Tubular Tire
• Extra CO2
• Extra Nutrition / Hydration / Salt
Tabs
• Small Bottle of Carbonated Water
• Baggie of Foot Powder
• Chewable Mint Tums

RUN BAG
• Running Shoes
• Fresh Socks
• Run Watch
• MORE Sun Screen
• MORE Salt Tabs
• Fuel Belt/Race Belt

RUN SPECIAL
NEEDS BAG
• More Nutrition
• Fresh Socks
• MORE Sun Screen
• MORE Salt Tabs
• Fuel Belt/Race Belt
• Note from a friend or family member
• Something Fun
• Small bottle of carbonated water
• Chewable Mint Tums

RACE WEEK SCHEDULE
SATURDAY, MAY 14, 2016 - RACE DAY!
5 a.m. - Midnight Volunteer Tent @ Waterway Parking Lot
5:30 a.m. 6:30 a.m. Transition Area Open @ Town Green Park
5 a.m. 6:30 a.m. Drop Special Needs Bike & Run Bags @ North Shore Park
6:25 a.m. Pro Start @ North Shore Park
6:40 a.m. Age Group Rolling Start @ North Shore Park
4 p.m. - 8 p.m. Arctic Ease Cool Relief Zone @ Finish Area
6 p.m. - Midnight Mandatory Bike & Gear Recovery @ Town Green Park
Midnight Race Officially Ends @ Waterway Ave
NOT YET FINAL
2016 ATHLETE GUIDE

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.

RACE WEEK SCHEDULE
SUNDAY, MAY 15, 2016 - Arctic Ease Celebration Day!
8 a.m. - 10 a.m. 2016 Memorial Hermann IRONMAN Texas presented by Waste Management
11 a.m. Doors Open - Awards & Volunteer Appreciation Banquet @ Marriott Hotel
11:30 a.m. Awards & Volunteer Appreciation Banquet Program Starts @ Marriott Hotel
1:30 p.m. 2015 IRONMAN World Championship Slot Allocation and Rolldown Ceremony
@ Marriott Hotel
NOT YET FINAL
2016 ATHLETE GUIDE

REVIEW & STRATEGY
COURSE

THE SWIM
Age Group Athletes will begin to enter the water at 6:40 a.m. It is
expected to take 25-30 minutes for all athletes to enter the water;
everyone will be in the water by 7:10 a.m.
The swim will be a rolling start.
Athletes will enter the water in a
continuous stream through a
controlled access point, similar to how
running road races are started. An
athlete’s times will start when they
cross timing mats under the swim
arch. Athletes will be directed to self-
seed on
race morning based on their projected
swim time. Volunteers and staff will
be in the staging area with signs and
will assist with this process. Self-
seeding will not be mandatory but will
be encouraged.
NOT YET FINAL
2016 ATHLETE GUIDE

THE BIKE
Bike Course TBD
Ride the Bike Course at 80-85% (Sub-Threshold)
No spikes/No drops
Fuel/Hydrate/Supplement Every 20 Minutes
How you ride determines how you run!
NOT YET FINAL
2016 ATHLETE GUIDE
WHAT YOU CAN CONTROL
WORRY ONLY ABOUT

THE RUN
• First Mile is Easiest
Mile
• Fuel/Hydrate Every
Aid Station
• Every Calorie followed
by Water
• Check Yourself
Throughout the Run
Steady HR Throughout the Marathon.
Slight increase in HR is OK, no decrease!
NOT YET FINAL
2016 ATHLETE GUIDE

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!

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 and an
Ironman 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.
Questions?

Octane Athletics Training Systems Ironman Texas Race Recon Seminar

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Octane Athletics Training Systems Ironman Texas Race Recon Seminar