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:
- Execution, not Fitness
- The Line
- The Box
- 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?
- Follow TeamEN on Twitter for updates and special discounts for Twitter followers!
- Download the Four Keys eBook, already read by over 3500 of YOUR competitors!
- Attend our free Four Keys Talk at YOUR US Ironman! We go to all of them! Follow us on Twitter for latest updates!
- Sign Up for the 2010 WaitList Today!
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