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Four Keys Speaking Notes

Posted by admin On July - 21 - 2009

You’d think after delivering this talk about two dozen times, making into a DVD that has sold nearly 2000 copies and an eBook downloaded over 3500 times, we’d have this talk completely dialed in…and we do…but somehow we manage to never deliver the same talk twice. That’s probably not a bad thing (keeps people comin’ back!) but just for fun I’d thought I’d sit down here in Starbucks on a wicked hot SoCal day to actually draft some speaking notes!

Admin/Introductions
Disclaimer: It’s 48hrs (or more) before your race, we could be total clowns for all you know, if we say anything whack, catch us after the talk!

Endurance Nation: Coached triathlon team for long course athletes, membership is $79/mo.  ~400 members, ~150 on the waiting list, if questions please see us or our athletes (will have 37 in red 4KEYS shirts @ IMUSA).

Your Coaches:

  • Rich: West Coast, no kids, two dogs, rides motorcycles, former Marine Corps, straight man.
  • Patrick: East Coast, two daughters, two cats, former Peace Corps, funny man.

The Four Keys:

  1. Execution, not Fitness
  2. The Line
  3. The Box
  4. The One Thing

1. Execution

  • Proper execution = not slowing down on the run.
  • Good run = successful race.
  • 80% – of the field does not know how to execute. Proper execution = usually doing the opposite of what everyone else around is doing at the time. Do you look wrong at the time? If yes, you are right and they are wrong!
  • No such thing as a good bike followed by a poor run.

2. The Line

  • Mile 18: where the race really begins, is largely about continuing at the same pace and not slowing down.
  • Are you at Mile 18? NO. Stop being stupid.
  • Count the people you begin to pass after mile 18.

3. The Box

  • Only control what you can control right now, forget the rest.
  • Swim: Only swim as fast as your ability to maintain form. If form slips, slow down.
  • Bike: If you’re going to booger your race, and 6-9mo of training, it will be in the first 40 miles of the bike; no such thing as a good bike followed by a poor run; ride your “should” bike split, not your “could” bike split; description of Endurance Nation Double Top Secret Squirrel Hill Climbing Technique; think you can ride faster than we say? Prove it by running well off the bike.
  • Run: Nothing matters until mile 18; give us 3 minutes – that’s 30 seconds per mile for the first six miles – and we will make your race; don’t race, go on the offensive, engage the race until Mile 18; if you have a great final 6-8 miles, pass hundreds of people, set a run PR and are pissed at us because you think you could run faster…meet us at the Brewery, we’ll buy you a beer.

4. The One Thing

  • You must have a very clear reason why you are asking your body to do this Ironman, because…
  • At some point in your day, your body will begin to push back. It will say, “I have been out here for many hours doing what you say, eating gels, and I hurt and I want to stop.”
  • Since, in most cases this is a conversation between your body and your mind (and not an outright implosion), you need to have a very clear reason ready.
  • For some it’s to finish in the daylight with a smile, for others to get to Kona…whatever yours is, figure it out now and have it ready for when it matters.

Conclusion of Talk:

  • Re-introduce EN.
  • Where are all of the other big name IM coaches? Not giving you a free talk in the grass 48hrs before your race, apparently.
  • Get Your Mind Right: RnP at Starbucks and the LP Brewery to buy you coffee, beer, talk you off the ledge about your race.

There you go! Dig it? Want more?

Popularity: 13% [?]

Triathlon Execution

Nailing Your Ironman Triathlon Taper

Posted by admin On July - 20 - 2009

With Ironman USA around the corner, and customary race execution focus in full effect, it’s time to dig back into the EN archives for more info on tapering. We have two posts and one podcast for your reading / listening pleasure…so back away from the ledge, put down that triple espresso and tune into what’s going on right now with our training, body, and mind!

If you need to understand the taper, and understand the demons that are tearing at you right now, in the last few weeks before your race, then you’ll want to read the Ironman Tweak. This is a complete mental and physical overview of the what, when, why and how of tapering for an Ironman.

For a specific version of what to do during an Ironman Taper — if you don’t have specific guidance already — read this previous post.

For the full technicolor (and latest) version on this topic, please download and listen to our Ironman Taper Podcast Episode.
Join Rich and Patrick for this hour long show that covers the elusive Ironman taper. In addition to outlining how you can set up your own taper, Rich and Patrick conduct an interview with Dave Halligan about his experience at the Mooseman Half. Your fearless leaders finally have time to discuss a few of the nuances of the IM Coeur d’Alene swim and transition areas. A great hour!

Popularity: 17% [?]

Triathlon Execution

Triathlon Race Execution Radio Episode 11: Hidden Value of Racing Steady

Posted by admin On July - 17 - 2009

In Episode 11 (Approx 45 minutes), Rich and Patrick explore the real, tangible benefits to executing a steady pace for your next A race. From nutrition to power to heart beats to being able to actually race, it’s all there. Tune in to get clued it!

Patrick

Popularity: 7% [?]

Triathlon Execution

Podcast: IMCDA Race Report from John Stark, 1:18 PR!

Posted by admin On July - 6 - 2009

TeamEN Member and our IMCDA Team Captain flashes the EN gang sign shortly after setting a 1:18 PR!

Read the rest of this entry »

Popularity: 10% [?]

Triathlon Execution

Ironman Lake Placid 2009 Race Preview by TriathlonExecution.com

Posted by admin On July - 2 - 2009

Already past it’s 10th anniversary, IMUSA is one of the longest running Ironman events in North America. The 140.6-mile competition takes place against the picturesque backdrop of Mirror Lake and Whiteface Mountain and is known for its challenging bike course and variable weather.

But there’s more to this race than just your typical swim, bike and run. Here is a quick review of the top questions we get asked about racing Ironman Lake Placid. In addition to these specific tips, don’t forget to download our free race execution guide to help you manage the big picture as well. Train safely and best of luck on race day!

Is there really a cable under the water for the swim?
Absolutely. Experience across hundreds of athletes has shown that IMUSA will most likely be your fastest possible IM swim. With everyone in a ridiculously calm lake, little stands in your way. The couse is a bit narrow, however, meaning the out/back is longer than you might expect, and the no-holds-barred swim turns are expected.

What is the hardest part of the bike course?
While the entire bike is by no means easy, athletes can take some comfort in knowing that the course is consistent. You are generally doing one thing at a time for a relatively long time, either climbing, descending, or riding the flats. Without a doubt the key to nailing the bike is properly riding the hills of the section that runs from Jay to Wilmington. On the first lap this is approximately Mile 26 to Mile 32. This section is often under-estimated–or overlooked–by competitors. Everyone knows about the climb out of town, the long descent to Keene, the out and back, and of course the climb back into Lake Placid from Wilmington…but they forget this critical section from Upper Jay to Wilmington. Did you know there are three distinct climbs on this section, with the first one lasting anywhere from 6-10 minutes…ouch! This section is hard because most athletes don’t pay attention to it, ride too hard and pay for it dearly later in the day.

What Can My Family Do on Race Day?
Lake Placid is a great place to spectate, especially if the weather holds. Next to the swim start, athletes pass by twice on the bike and four times on the run. We recommend that families commit to either a full day of spectating with short trips into town for food – OR — take the first half of the day while the race is out on the bike (after the swim, of course) to do a hike / picnic / break / etc, then commit to being down on the course from 1pm on until your finish. Whichever they decide, help them out during race week by pointing out all the possibilities and available amenities.

What is the Temperature Like on Race Day?
Temps for Ironman Lake Placid are highly variable, as it’s nestled in the mountains. Past years have seen lots of rain and colder temps, so it’s best to pack everything just in case. In general the first hour of your day on the bike will be cool, then warming up as your race progresses. Athletes should put some warmer clothing into their special needs bags on the run just in case.

What’s Your Top Swim Tip?
The swim start will be tough simply because it’s so crowded. And with the cable underwater, everyone has an easy target with no real «secret» advantage to lining up on an angle, etc. If you are looking for a solid time, get into the mix and seed yourself about 2′ faster than your expected time. If you want to avoid the scrum as much as possible, just hang to the back by the beach and give everyone else a head start.

What’s the Biggest Mistake I Could Make?
The two biggest mistakes we see on the Lake Placid course are both related to overconfidence. On the bike, folks will simply hammer the first few climbs out of town en route to the descent, spending the first 30- to 45′ of their race riding too hot…and they are done. It’s too tempting to simplify the course as consisting of (1) a descent (2) flats (3) and out and back and, (4) the climb to town. On the run, athletes leaving Transition and running downhill through the hyped crowds often thinking they are putting time into the bank. There is no such bank for the IM run and your deposit will not only not be honored, it will cost you heavily in the last few miles of your marathon.

How can I nail the IMUSA Bike?
The Lake Placid course rewards patience and discipline. We recommend that athletes keep it in their “easy” gear through mile 40, or the end of the Out and Back. With your focus then on a great 72-mile ride, you can do your best to stay smooth and consistent up the rolling hills into town. Making the last hour of your ride back into town the strongest of your day.

How can I nail the IMUSA Run?
Run very easy for the first 6 miles, especially downhill. Fight the urge your legs have to fly and focus instead on nutrition and conserving energy. Once you make the turn on River Road, you have a net uphill return to town, including two very steep hills. Focus on running a solid middle 20k/13.1 miles, then you can sort out the rest once you have under 10k to go.

Endurance Nation is the world’s only 400 person long course triathlon team, with 20-30 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!

Popularity: 11% [?]

Triathlon Execution