Since 1978 Commit to 140 6 1 IRONMAN

Since 1978 Commit to 140. 6 1

IRONMAN Who is talking to you? Coach Barry Stokes w/Coach Mike Jotautas We are here to help Sunshine Coast, Queensland, Australia Read our Bio’s here…… http: //barryscoaching. com/index. html 2

BARRYS COACHING & TRIMASTERS SWIMMING Mike Jotautas USAT Level I Triathlon Coach USAT Youth & Juniors US Masters Swimming Level 3 SWIM SMOOTH COACH [In Training] Louisville, KY Sunshine Coast, Queensland, Australia 3

BARRYS COACHING & TRIMASTERS SWIMMING Barry Stokes USAT Level II Triathlon Coach IRONMAN® Certified Triathlon Coach USAT Youth & Juniors Triathlon Coach USAT&F Level I Track & Field Coach Slow Twitch Cycling Power Certified Coach Louisville, KY 502. 551. 7879 Sunshine Coast, Queensland, Australia 4

IRONMAN ONE SIMPLE QUESTION WHAT IS YOUR WHY? ? Sunshine Coast, Queensland, Australia Why are you doing Ironman? 5

IRONMAN Write your “WHY” down – Visit your “WHY” often – When you talk about IRONMAN with Your Friends and Family – SHARE YOUR “WHY” YOU WILL NEED YOUR “WHY” ON IRONMAN DAY!! Sunshine Coast, Queensland, Australia 6

IRONMAN TRAINING PLANS - COACHING IRONMAN Teamed with an IRONMAN Certified “Master Coach” and together they Have provided you with a FREE 24 -week Training Plan Our Best Guidance …… Sunshine Coast, Queensland, Australia 7

IRONMAN TRAINING PLANS EITHER USE THE FREE PLAN OR HIRE A PERSONAL COACH!! You absolutely must have a Road Map to “Do” Sunshine Coast, Queensland, Australia IRONMAN 8

HIRING AN IRONMAN COACH Barry. S Coaching just wrote a 3 -part article Interviewing and Hiring a Coach We included a list of questions to ask During the interview process! Find it on our website --www. barryscoaching. com Sunshine Coast, Queensland, Australia 9

IRONMAN TRAININIG Training General Prep – 9 -weeks GOAL: Regular shorter aerobic sessions to introduce Consistency – Create a new Habit; don’t add or skip sessions, do workouts in order and don’t skip or add! Use Bike and Run Threshold Heart Rates or RPE (Rate of Perceived Effort) GOAL: Increase endurance, introduce lactate threshold training and gradually increase endurance. Introduce “transition runs”; runs off the bike Continue using Threshold HR or RPE. Sunshine Coast, Queensland, Australia Begin experimenting with nutrition!! KEY – FIGURE OUT NUTRITION! 10

IRONMAN TRAINING Training Pre-Competition – 2 -weeks GOAL: increase Sport Specific Strength and Endurance. Long weekend sessions. NUTRITION “DIALING IN” – WORK ON NUTRITION PLAN “B" Competition – 7 -weeks GOAL: IRONMAN Pace Work, maintaining endurance. Weeks 18, 19 & 20 built around the key weekend endurance sessions Sunshine Coast, FINE TUNING NUTRITION…. HAVE TO GET IT RIGHT Queensland, Australia AND FIND PLAN “B” 11

IRONMAN 24 -WEEK TRAINING PLAN Sunshine Coast, Queensland, Australia 12

Customized Training Plan HOW IS A CUSTOMIZED TRAINING PLAN DELIVERED? What does it look like? TRAINING PEAKS www. trainingpeaks. com Sunshine Coast, Queensland, Australia https: //app. trainingpeaks. com/#calendar/athletes/1505336 13

Customized Training Plan – 1 WEEK Sunshine Coast, Queensland, Australia 14

Customized Training Plan - STRENGTH Sunshine Coast, Queensland, Australia 15

Customized Training Plan - SWIM Sunshine Coast, Queensland, Australia 16

Customized Training Plan - BIKE Sunshine Coast, Queensland, Australia 17

Customized Training Plan - RUN Sunshine Coast, Queensland, Australia 18

SWEAT RATES & YOUR PERFORMANCE TRAINING HINT RE: KEY & OFTEN OVERLOOKED ASPECT KEEP A RUN AND BIKE SWEAT RATE DIARY – UPDATE IT EVERY 2 – 3 WEEKS INCLUDE KEY WEATHER DETAILS – TEMP, HUMIDITY, ETC. – WEIGHT LOSS – FLUID INTAKE What is SRT & SSC and How Do They Impact Me? Sunshine Coast, + Queensland, Australia Hydration & Sweat Rate http: //barryscoaching. com/resources/triathlontraining-articles-videos. html 19

IRONMAN LOUISVILLE IRONMAN RACE WEEK The IRONMAN Village Housing Arrangements? ? Arrive early in the week Spend Thursday at IRONMAN Expo …… Complete race registration/packet pick-up …… Attend Athlete Orientation – Course Talk Sunshine Coast, …… Queensland, Australia Visit the IRONMAN Sponsors & Shop the IRONMAN Store …… and don’t go back to the Expo until you are BUYING IRONMAN FINISHER GEAR ON MONDAY!! 20

IRONMAN WEEK IRONMAN RACE WEEK Quick Review Athlete Briefings (GO) Practice Swim (GO) Opening Banquet (GO) Sunshine Coast, Queensland, Australia Closing Banquet (STAY) 21

What the ? ? … WHAT ARE & WHAT GOES IN ALL THESE BAGS? 22

2017 IRONMAN LOUISVILLE Morning Clothes Bag T-1 Bag Bike Special Needs Bag T-2 Bag Run Special Needs Bag 23

2017 IRONMAN LOUISVILLE Morning Clothes Bag — The clothes you wear to Swim Start…. . this bag will be returned to you T-1 Bag — All of your CYCLING gear…towel, helmet, sun glasses, shoes, bike clothes, extra drink mix, food, sunscreen, toothpaste? , gum? etc. NOTE: ALL SWIM GEAR GOES IN T-1 BAG!!! ……this bag will be returned to you Bike Special Needs Bag – extra tube, CO 2, drink mix, frozen fluids bottle, gels/flask of Maple Syrup, salt wafers, mustard packets, comfort foods (PB&J, Rice Krispie Treat, etc. ) ……this bag WILL NOT be returned to you 24

2017 IRONMAN LOUISVILLE T-2 Bag – All of your RUNNING gear…towel, hat/visor, sun glasses, shoes, running clothes, extra drink mix, sunscreen, etc. NOTE: ALL BIKE GEAR GOES IN T-2 BAG!!! ……this bag will be returned to you. Run Special Needs Bag – dry socks, different running shoes, jacket, comfort foods, salt, mustard packet, maple syrup notes from loved ones/friends; note from self with your “WHY”! ……this bag WILL NOT be returned to you. 25

2017 IRONMAN LOUISVILLE One final HINT regarding Transition and Special Needs Bags IF rain is in the forecast place anything you want to keep dry (socks, change of running shoes, food, etc. ) inside a sealed plastic bag prior to placing inside the Transition or Special Needs Bag 26

RACE START… TIME TO SWIM! 27

TIPS FOR THE SWIM COURSE Ohio River “Grand Prix” swim start Line up, wait your turn, jump in…. SWIMOhio River “Grand Prix” swim start Line up, wait your turn, jump in…. SWIM 28

TIPS FOR THE SWIM COURSE Ohio River “Grand Prix” swim start Line up, wait your turn, jump in…. SWIMOhio River “Grand Prix” swim start Line up, wait your turn, jump in…. SWIM 29

2017 IRONMAN LOUISVILLE SWIM “Grand Prix” swim start. Single file, line up early! START ~ 7: 35 A. M. Swim Course closes 2 hours 20 minutes AFTER the last person enters the water!! (HINT: If you are a slow BIKER, get in the front of the line!) Dynamic Warm-up while waiting in line! Stay hydrated and fed…… have an extra pair of goggles! Relax, visualize success Jump in (NO DIVING!)…. SWIM! 30

2017 IRONMAN LOUISVILLE SWIM Swim Course closes 2 hours 20 minutes AFTER the last person enters the water!! (HINT: If you are a slow BIKER, get in the front of the line!) Have an extra pair of goggles (tinted, mirrored, clear? )! Relax, visualize success Jump in (NO DIVING!)…. SWIM! Wetsuit legal if water temperature is at or below 76. 1 degrees! 31

TIP – Use the wetsuit strippers!! 32

2017 IRONMAN LOUISVILLE SWIM IT’S A “KINDA LONG RUN” FROM SWIM EXIT TO TRANSITION BAGS CHANGING TENTS RELAX – TAKE YOUR TIME ENJOY YOUR FIRST SUCCESS OF THE DAY 33

TIP – REMEMBER YOUR NUMBER!! Ohio River “Grand Prix” swim start Line up, wait your turn, jump in…. SWIM 34

2017 IRONMAN LOUISVILLE T-1 TRANSITION BAG Grab your T-1 bag on the way to the changing tent! NOTE: There may/may not be someone to help you – plan accordingly. PREPARE FOR THE WORST AND HOPE FOR THE BEST! 35

AND…. TO CHANGE TENTS 36

2017 IRONMAN LOUISVILLE CHANGING TENT Go in the CORRECT TENT – Men into Men’s, Women into Women’s…… DO NOT PEE IN THE TENT! “Be quick but don’t hurry” PRACTICE YOUR TRANSITIONS to minimize mistakes There may/may not be someone available to help you There may/may not be a chair to use but there will be plenty of room 37

From the Changing Tent to the Bike Sunshine Coast, Queensland, Australia 38

2017 IRONMAN LOUISVILLE THE BIKE Remember where you “parked” your bike! NOTE: There may/may not be someone to help you retrieve your bike. Walk/Run your Bike Out of Transition All kinds of Chaos Happens at the Bike Mount Line! Be in the Correct Gear and Be Careful! 39

TIME TO RIDE 112 MILES Sunshine Coast, Queensland, Australia 40

2017 IRONMAN LOUISVILLE BIKE THE BIKE Pacing Drafting, Passing, Safety Rules http: //www. ironman. com/~/media/c 8634946 ba 954 caea adef 501635598 f 5/2017%20 ironman%20 competition% 20 rules%20%20 english%20 version%2017 feb 2017%2 0%20%20 final. pdf 41

IRONMAN BIKE COURSE 42

2017 IRONMAN LOUISVILLE THE BIKE View the COURSE http: //www. ironman. com/~/media/9528 7436 a 69 a 476 bbd 651 e 11884 d 4871/iml ouisville%20 bike%20 tbt%202016%20 web%201. pdf 43

2017 IRONMAN LOUISVILLE THE BIKE A Garmin view of the 2017 IRONMAN Louisville Bike Course http: //barryscoaching. com/ironmanlouisville-coaching. html This is a Garmin Power & H/R download from 1 -lap of the course. Provides loads of analytical data – power – H/R increases, elevation changes, speed, cadence and more! 44

2017 IRONMAN LOUISVILLE THE BIKE SAFETY & RULES Tell other riders you are “PASSING ON THE LEFT” Drafting Zone = “ 6+ Bike Lengths (25 meters) of clear space between bikes” Maximum of 25 -seconds to “pass through the zone of another athlete” 45

2017 IRONMAN LOUISVILLE KEYS TO A GOOD BIKE Proper Nutrition and Hydration for 112 Miles BELOW MAX Watts, Heart Rate, Speed or RPE If you THINK you are going too fast – YOU ARE; SLOW DOWN Divide the bike course into 5 – 6 segments & have a Specific Plan for each segment! Race & Fuel just like you trained! SMILE…… 46

WELCOME BACK TO TRANSITION! T-2 Bike to the “Bike Catcher” or to your previous parking place (racked position) T-2 Bag There may/may not be a person to help you with your bag REMINDER: All your bike gear goes IN this bag! 47

RUN COURSE – QUICK ANALYSIS Run Out RACE BELT IN YOUR HAND The Run PACING AND NUTRITION ARE CRITICAL THE COURSE 1% UPHILL GRADE OUTBOUND 1% DOWNHILL GRADE INBOUND PLENTY OF SHADE PLENTY OF SUPPOUT SMILE!! 48

MENTALLY PREPARING FOR THE RUN DURING TRANSITION Physically – change into running gear AND Mentally – prepare for …… A 1 -mile run, 26. 2 times! OR 49

MENTALLY PREPARING FOR THE RUN (WE COACH OUR ATHLETES TO EXECUTE A REHEARSED RUN/WALK PLAN…) RUN 3 – 4 MINUTES AND WALK 30 - 60 SECONDS PLANNED RUN/WALK! FROM THE BEGINNING OF THE RUN!! OUR ATHLETES MENTALLY TRAIN AND PREPARE TO RUN 3 – 4 MIN/WALK 30 – 60 SECONDS AS LONG AS IT TAKES TO COVER 26. 2 MILES WE TELL THE ATHLETES TO “GET IN THE BOX AND STAY IN THE BOX FOR 26. 2 MILES” 50

IT’S TIME TO RUN 51

RUN COURSE 52

IRONMAN LOUISVILLE RUN COURSE SUPPORT 53

RUN COURSE -- Y’all, It’s a Party - Party Your Families are invited to the Barry. S Coaching Run Course Y’all, It’s a Party – Party and Cookout! Runners pass us 4 times Miles 3, 12, 15 and 24. Fund Raiser for Dare-to-Care Food Bank – Potluck food (until it runs out). Cost of “Admission” is (Minimum) Donation - $5 Person or 5 Pounds of Canned Food Person Party Location 3 rd Street & St. Catherine (NE Corner) 54

RUN COURSE -- Y’all, It’s a Party - Party Barry. S IRONMAN Louisville Y’all, it’s a Party DETAILS FOUND HERE http: //barryscoaching. com/ironmanlouisville-coaching. html 55

WHAT DO OUR ATHLETES SAY? ? I was thinking about the race a year ago. I loved the happiness I felt driving home that day. It's still very fresh in my mind. It sure was nice having you out there supporting all the athletes! – M. B. I would've never completed a triathlon or even thought I could if it wasn't for Mike. I couldn't swim and was terrified of water when we started working together. He's an amazing coach and I'm thankful to be working with him. – Jennifer S. I'm going to start hanging out places like the Utica Pike and Cherokee Park and tell everyone I see how Barry took me from couch to IRONMAN in six months. – M. R. B. 56

IRONMAN LOUISVILLE MICHAEL JORDAN SAID IT BEST – “YOU GOTTA SAVE SOMETHING FOR THE FINISH” 57

IRONMAN LOUISVILLE Unknown – “Spread smiles around like confetti falling after a National Championship Game!” 58

YOU! ARE! AN! IRONMAN!!! 59

FIRST OR LAST - YOU ARE AN IRONMAN!!! 60

BREAKING NEWS – IRONMAN LOUISVILLE TRAINING CHECK THE IRONMAN PAGE OF OUR WEBSITE http: //barryscoaching. com/ironman-louisville-coaching. html NEXT WEEK FOR FIRM DATES, REGISTRATION LINK & AGENDA! UPCOMING IRONMAN LOUISVILLE TRAINNING CAMP WEEKEND TENTATIVELY JUNE 17 – 19, 2017 LIMITED TO 12 ATHLETES RIDE 1 -LAP OF BIKE COURSE; RUN 1 -LAP OF RUN COURSE WALK SWIM VENUE INCLUDING SWIM IN/OUT & TRANSITION 61

BREAKING NEWS – IRONMAN LOUISVILLE TRAINING CHECK THE IRONMAN PAGE OF OUR WEBSITE http: //barryscoaching. com/ironman-louisville-coaching. html FOR UPDATES ON PURCHASE OF “CUSTOMIZED” 24 -WEEK IRONMAN LOUISVILLE TRAINING PLANS AND IRONMAN LOUISVILLE SWIM ONLY TRAINING PLANS INFORMATION WILL BE POSTED NEXT WEEK 62

CONTACT US – WWW. BARRYSCOACHING. COM Like us on Facebook! https: //www. facebook. com/barryscoaching/ Visit our website! http: //barryscoaching. com/index. html Contact Coach Mike Jotautas mjotautas@gmail. com Or me 502 -551 -7879 Barrys. coaching@gmail. com 63

I WOULD APPRECIATE YOUR HELP…… Please let me hear back from you Barrys. coaching@gmail. com Call the presentation ugly, it’s fine But please tell me (EBI) How to Make it Better! The presentation would be…. “Even Better If…. . ” 64

GOOD LUCK!!

Since 1978 66