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With Ironman Coeur d’Alene next week, athletes competing in the event are eager to learn more about the course and how to approach race day given the unique characteristics of the event: variable weather, a cold swim, hilly bike course, and potentially hot run.

Below is our guidance, earned through our expensive personal and coaching experience with the event:

How Can I Deal with the Cold Water Temps?
Response to cold water is very individual, but if you haven’t already done so, pick up or borrow a neoprene swim cap and try it out in the practice swims. You can also try wearing two caps on race day, to provide extra insulation. Just before the swim start it may help to splash some water in your face, so you know what to expect. But, most importantly, attend one or two of the practice swims so you can experience the chill before race day. Last year the water temp rose from about 53 degrees on Wednesday to 58 degrees on race day so….the lake is a little unpredictable. Bottom line, if the water is cold early in the week but the forecast is for sun for the remainder of the week, the water should warm up a bit for you.

Is the Bike Course as Hilly as it Looks?
In a word..yes! The IMCDA bike course is deceptive. The first 20-25 miles of the bike are relatively flat and fast, and gradually uphill towards Hayden, where the hills start. Our experience last year racing on the course was that people showed up to the hills with a very tasty average speed. They liked it and wanted to hold on to it…but then it gets hilly. For the most part the hills are relatively short but can have steep pitches at the end. Nearly all of the hills have a false flat at the top, but a payoff with another fast descent on the other side. So, this is your rythmn on the hills: wow, check me out, bombing down this hill with good visibility and, wheeee, I’m holding 34mph across the this flat into the next hill that I can see. Hmm…doesn’t look so bad, I think I can power up this…hammer, hammer, hammer but, DOH! false flat…that’s ok, feeling good I’ll stay on the gas, I’ve got a tasty average speed and wanna keep it! Repeat, repeat, repeat.

The hills last for about 12-15 miles and your average speed will take a BIG hit. But that’s cool, you know have a gradual downhill back towards town, right? Yeah, but into a headwind coming off the lake. But you get away with working too hard because the mojo in town carries you through town and into the flats for the first 25 miles of the second loop. However, by the time they hit the hills again on the second loop, 70% of the field was done.

How Can I Break the Run into Manageable Chunks?
Some quiet time and shade along the lake for the out and back for miles 1 and 2. Get your mind right. Mojo through town. Mojo but some annoying turns through the neighborhoods as you make you way to the lake. Turn right next to the lake and climb a sortahill. Then descend, flat, get to work and settle in to the start of the turn around hill. Get up the hill, get it down, let it carry you across the flat next to the lake and back into town. Repeat. When you turn away from the lake, heading towards the finish on the second loop, you’re almost there but the turns can be maddening. Enjoy the finish, it’s a long downhill run to the chute with tons of spectators.

What Can My Family Do on Race Day?
The layout of the bike course will have you screaming through town 2x per lap. They can hang out down there. There is a playground next to the lake and a swim beach. Volunteering at an aid station is a great way to see the race.

What’s the Biggest Mistake I Could Make?
Digging your average speed at mile 25 of the bike and then working too hard in the hills to keep it. If you do this, your race is pretty much done by mile 40…you just don’t know it yet.

What is the Temperature Like on Race Day?
Temps for CDA are highly variable, with the weather possibly changing a great deal from day to day. Best to be prepared for a hot day and pay attention to the weather forecast once you’re up there. Note that the cold water temps can affect folks swimming 1:30 or slower, so you might need some warmer gear at least to start the bike.

What’s Your Top Swim Tip?
How about two? First, line up in the center, or the right of center. Seed yourself about 2′ faster than your expected time. Second, at the turn to parallel the beach, sight off the top of the hill in front of you (or you’ll be looking directly into the sun).

What’s Your Top Bike Tip?
You’re basically warming up until about mile 40 of the bike. Don’t worry, the hammerheads will come back to you or you’ll see them on the run. The bike course is very unforgiving and they will pay, don’t worry.

What’s Your Top Run Tip?
Run very easy for the first 6 miles, then settle into your pace, preparing for the real race that starts at mile 18. At mile 18, put your head down and get it done. Count the number of people you’re passing and keep your head in the game. You can do anything for 8 miles!

Additional Resources

TeamEN Race Reports from Ironman Coeur d’Alene
Please visit the links below for IMCDA race reports from our Team and learn from their experience!

Four Keys Pre-Race Talk
Rich Strauss will be at the race to support the 30+ TeamEN athletes racing this year, and to deliver the FREE Four Keys of Ironman Execution Pre-Race Talk to the public. The talk will be on Friday, 10am, meet at the K-Swiss booth in the expo. Look for Rich in an Endurance Nation jersey, or Follow TeamEN on Twitter.

TriathlonExecution.com
We’ve bottled our Ironman racing experience and Four Keys resources to create Race 101, the sport’s only Ironman execution seminar series. Visit TriathlonExecution.com for more details and free resources!

Endurance Nation is the world’s only 400 person long course triathlon team. With affordable self-coaching resources, free tri-rallies on Ironman courses, and the race weekend experience we create for our members, we are changing what you should expect from a coaching relationship. Membership is by invitation-only. Please go here to learn more and to join our waiting list!

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Class is “In Session” at Ironman Wisconsin 2009

The Endurance Nation “Four Keys” To Ironman Execution

It’s June of 2010, and it’s time to mark the 2.5 year anniversary of our ground-breaking race execution guidance. What started as an article after Ironman Florida in 2007 has now evolved into a true movement. Ironman and Half Iron triathletes of all ability levels are taking advantage of our proven race guidance achieving incredible results!

Some use the Four Keys DVD, others are initiated after attending one of our free on-site Ironman Pre-Race talks. The newest converts are taking advantage of our brand new Race 101 Online Learning Course. Regardless of which option you choose, know that improving your next race can be significantly cheaper than those new wheels you are considering, or easier than that new whizzbang training method you’ve read about — master the four keys, focus on what matters, and race to your potential!

We have a lot of experience with what works, what does not work, and we’ve honed this message through the results of our athletes, our observations while being ON the course during the race, and the feedback we’ve received from pre-race talk attendees. Over the years, thousands have used the Four Keys to set massive PR’s, earn Kona slots, place themselves on the podium, and win age groups.

This is the official Endurance Nation Ironman Kool-Aid, we hope you enjoy it. Help us help you!

The Four Keys

1. Execution, not Fitness. All you’ve done for 9 months is build a vehicle. Ironman racing is about how you DRIVE that vehicle, it is NOT about the vehicle. The majority of athletes on race day are fitness-focused (look at my T-shirt, look at my abs/veins/etc, look at how fast I can go in the first hour of the bike, etc.) It’s easy to get caught up in the buzz and energy of the day, but creating and sticking to the right plan for you is the only thing that will lead to the best possible day.
2. The Line. Nothing on race day really matters until you reach The Line on the run. The Line is the point at which continuing becomes very, very difficult. You define success as simply not slowing down at The Line. EVERYTHING before The Line is simply about creating conditions for success for when the Line comes to you.Additional Kool-Aid flavored thoughts we’d like to put in your head regarding this point are:

• A successful race = a good run. There is no such thing as a good bike followed by bad run, period. In our world, if you showed up with solid run fitness, had a “good” bike and a poor run, we will ALWAYS assume you messed up your bike pacing, until proven otherwise.
• If you think you can ride faster than we’re telling you, prove it by running well off the bike.
• Ride your “should” bike split vs your “could” bike split. Your Could split is what you tell your friends you could ride on a good day, when you’re out together for your Saturday ride. If you say you “could ride a 5:50,” your Should split is likely 6:00 and is defined as the bike split that yields a good run (see #1 and #2 above).
• In our experience, 80-90% of the Ironman field doesn’t know how to race. If you find yourself doing the opposite of everyone else, you’re doing the right thing. If Jimmy is “king of this random hill” at mile 46 of the bike…don’t join him! Lots of people passing you in the first 40 miles? That’s good, don’t join in. Going backwards through the field on a hill? Great!
• Think you made the mistake of riding too easy? You now have 26 miles to fix that mistake. Make the mistake of riding too hard? That mistake now has 26 miles to express itself, to the tune of X miles at 17-18′ walking pace vs X miles at 8-12′ running pace. Do the math. How great is that bike split going to look as you are walking/shuffling the last 10 miles of the run? The Ironman run course is littered with fit doodes walking and talking about what a great bike split they had. Don’t join them.
• Every time you feel yourself about to roll the dice and race, look at where you are. Are you at The Line / Mile 18? If not, please stick to the plan!

3. The Box: All day long you are going to race inside a box defined by what you can control. Ask yourself “What do I need to do right NOW to create the conditions for success at The Line? Is what I’m doing right now counter to this goal? From what we’ve seen first hand on the IM courses, we believe you should ask yourself “Am I participating in some short-term tactical masturbation?” If yes, STOP!!

On the swim, the Box is the space your body occupies in the water: focus on your form and the rest will come. On the bike, the box is probably about one aid station long. On the run, the box begins as 2-3 aid stations long but often diminishes to “from here to the next lampost/manhole cover/mail box.” Regardless:

• Keep the box as big as you can for as long as you can.
• Keep in the box only the things you can control. Let go of the rest.
• Exercise this decision-making process inside your box: Observe the situation, Orient yourself to a possible course of action, Decide on a course of action, Act (OODA Loop).

4. The One Thing. If you swallowed the Kool-Aid we’re serving you here, you will show up at the Line, in your Box, ready to git’erdun and simply not slow down. But we’re not done yet. There is still some psychological stuff you need to address. During the course of your race day, expect your body to have a conversation with your mind:

“Look, Mind, you’ve had me out here slogging away for 132 miles. This is really starting to get old and very painful. You need to give me a good reason to keep going forward. If you don’t have one, I’m gonna slow down and you can’t stop me!”

Before the race ask yourself “Why am I doing Ironman?” Your goal here is to determine what is the One Thing that put you in this race. To finish in the daylight with a smile on your face? To run a 4:10? To honor your family or a loved one?

Whatever your One Thing is, be absolutely clear and rehearse your mind/body debate beforehand. Be warned: your body can be a helluva good negotiator at mile 18, especially if your mind hasn’t prepared its rebuttal arguments beforehand.

What have we not talked about so far? The things you are likely most torqued about: heart rate, pace, speed, watts, how to eat, what to drink, etc. We believe that if you can keep yourself focused on the Four Keys above, the rest of the day is relatively simple and you don’t need to worry about these relatively small details. In other words, all the whizbang guidance in the world can’t help you if don’t have your mind right about the Four Keys above.

But because you’re a Type A Triathlete and you want the details, here they are:

• The Swim: Swim only as fast as your ability to maintain form. When you feel your form go, slow down. Counting strokes is an excellent technique for bringing your mind out of the race and into the Box of maintaining your form.
• The Bike: JRA (Just Ride Along) for about 45-60′. Then shift from JRA to Easy (5:45+ should split) to Steady (sub 5:45 should split). Gauge how well you’re doing by how well you’re NOT doing what everyone else is doing.
• The Run: Jog for 4-6 miles, with a jogging, do-no-harm pace and heart rate cap. Jogging is defined as a pace you could sustain for hours if we kept feeding you. After 4-6 miles, shift from jogging to “running,” running comfortably, getting what you need, and preparing yourself for the Line, where things become very uncomfortable. At the Line, just suck it up and giterdun.

Conclusion
That’s it, that’s as complicated as racing Ironman needs to be and we can’t say it any more simply. We’ve basically given you a Vegas betting strategy, having managed and observed many rolls of the dice through our experience as Ironman coaches leading a team of 400 long course athletes. If you can keep a macro-level focus, the little things will fall into place and you will have a good day. But as you stray towards the Ricky Racer side of the execution scale, you begin to rattle the dice.

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Become an ENFan Today! It’s FREE!
You’ll receive a FREE Four Keys of Ironman Execution DVD, a 10% discount on any EN plan, and an invitation to create a FREE 14-day TeamEN trial membership!

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With mere weeks left before race day, athletes preparing for Ironman Arizona in Tempe, AZ, are starved for any information to help them prep for this late-season race. After months and months of training and enduring multiple seasonal changes, race day is looming and it’s time to get focused.

Formerly an April event, IMAZ moved to November in 2008 because of the intense heat and challenges associated with racing at that time of year. The “new” race day, quite close to Thanksgiving, means a slightly lower chance of heat, but the day will not be any easier. In addition to an urban location, the race consists of two 3-loop bike and run courses, presenting significant mental challenge for all of the competitors.

Here is a quick review of the top questions inside Endurance Nation about racing Ironman Arizona. In addition to these race specific tips, please download our free race execution guide, read by over 3800 Ironman athletes, to help you manage the overall picture of racing as well. Travel safely and best of luck on race day!

• What is the swim like?
  Tempe Town Lake is really a euphemism for the collection of run off water from the area desert / mountains. As a result, the water has a high level of silt and is incredibly murky. Do not be surprised if you can’t see your hand in front of your face as you swim! Once you get over the water quality, you are left with a very straightforward single loop swim. The lake is really no more than 500 meters wide at any given point, and as such will be quite flat for your swim. You will have to contend with the sun being up early and directly in your line of sight on the way out. Athletes have had equal success with tinted goggles and using the lakefront landscape as a marker for forward progress.

• Looking at the map, there seems to be a pretty decent climb. I thought Tempe was supposed to be flat?!?!

Endurance Nation is the world’s only 400 person long course triathlon team, with 25-35 athletes in every US Ironman this season. Download the Endurance Nation Ironman Race Kit, FREE! The Kit includes: The Four Keys to Ironman Execution eBook, 6 x 30′ preview videos of our Ironman Course Talks, and the Ironman Transition Training Plan eBook, a comprehensive guide for the “what now” questions rattling around in your head post race! The kit is our gift to you, as a demonstration of our committment to changing the Ironman training, racing, and coaching game! Please also plan to attend our FREE Four Keys Pre-Race Talk, Friday at 10am near the swim start area. We’ve given this talk to over 500 athletes this season alone. Look for Rich and Patrick in the red Endurance Nation t-shirts, or follow TeamEN on Twitter for the latest updates.

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With mere weeks left before race day, athletes preparing for Ironman Florida in sunny Panama City Beach, FL, are starved for any information to give them a leg up on the competition. Renown as a great “first time” Ironman event, well over half the field here in any given year is brand new to the Ironman distance. While there is no such thing as an easy Ironman, IMFL does win points for being extremely straightforward: the course is flat, the weather is consistent and 140.6 miles is a long way to go.

Here is a quick review of the top questions inside Endurance Nation about racing Ironman Florida. In addition to these race specific tips, please download our free race execution guide, read by over 3800 Ironman athletes, to help you manage the overall picture of racing as well. Travel safely and best of luck on race day!

• What is the swim like?
  A two-loop ocean affair, the swim at Ironman Florida represents one of the biggest challenges most of the competitors will face all day, especially those looking to use the full time allotted. Salt water, light chop and 2000 of your best tri-friends can make for a difficult first time IM swim. You have a beach start to find some room; remember there’s no rush to hit the water first! Whether there’s chop or not, you’ll need to have your form dialed in so you can be as smooth and as efficient as possible in the ocean. Historically the water has been rougher on the second lap, so enjoy the brief beach respite (there’s a full aid station!) before finishing off the first leg of your day.

• I’ve heard the Florida bike is not that tough…what’s the real deal?

Endurance Nation is the world’s only 400 person long course triathlon team, with 25-35 athletes in every US Ironman this season. Download the Endurance Nation Ironman Race Kit, FREE! The Kit includes: The Four Keys to Ironman Execution eBook, 6 x 30′ preview videos of our Ironman Course Talks, and the Ironman Transition Training Plan eBook, a comprehensive guide for the “what now” questions rattling around in your head post race! The kit is our gift to you, as a demonstration of our committment to changing the Ironman training, racing, and coaching game! Please also join us for our FREE Four Keys Pre-Race talk at the race venue! You’ll find us and our athletes at 10am Friday on the boardwalk, near the swim start area. We’ve delivered the talk to over 500 IM athletes this season alone and it’s guaranteed to get your head screwed on straight!

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