The Only Limits We Have Are Those We Give Ourselves

Before We Start• THANKS• My Background• What Really Matters• Athletic “Truth”

My Background• (Really) Late Bloomer• 15 Ironmans – 7x Sub-9 Hours• Ultraman Hawaii• SBR America• Coached finishes from 16 Hours to 8:15

What Really Matters• Consistency• Passion• Persistence

Athletic “Truth”• Protocol• Imperfect and Changing Information• Mistakes

Define the Event• Duration• Critical Success Factors• Pitfalls• Physical Demands• Mental Demands

Define Performance• What is the athlete seeking to achieve?• Why are they seeking to achieve it?• How much are they willing to commit?• Is there purity of intent?• Is there alignment of commitment?

Coaches and Mentors• An effective plan can make a difference• Athlete is the true differentiator• Value lies in objectivity• What is the client buying?• Hazards

Hazards (Both Ways)• Blind spots• Vicarious living• Control and Consistency biases• Misalignment of interests• Projection of “idiosyncrasies”• Desire to please impairing honest communication• Role as honest advisor vs. friendship

Routine• Weekdays dictated by life situation• Weekends driven by event selection• Life goals dictate structure & volume• Basic week

Simplicity• Probability of Success• Probability of Distraction• Ease of Communication

Stability• Location• Program• Financial• Emotional Life• Coaches/Mentors/Training Pals

The Four Pillars• Nutrition• Aerobic Stamina• Strength & Durability• Economy

Nutrition• Simple, not easy• Small, short term choices• Long term results vs. short term gratification• Role of “The Persuaders”• Incremental, long term change

What is Ironman?• A very long day• A long swim then…• A long bike then…• A marathon

Increasing fatigue External and internal stressors Result? Low cognitive abilities Large opportunity for effective race execution

Fatigue• Primarily goal of endurance training• Not fatal but often emotional• To be managed & embraced, not feared

Athlete Development1. Keep moving for anticipated race duration

2. Steady-state for individual race legs

3. Steady-state for anticipated race duration

4. Tolerate pace changes for increased speed

5. Tolerate pace changes for strategic goals

Stamina Based Programs (Bottom Up)

• Focus athletes on race day benchmarks• Give experience with race day mental sensations• Build consistent, deep fitness• Train ability to process calories and hydration

Threshold Oriented Programs (Top Down)

• Focus athletes on non-race day physiological markers

• Optimize non-specific mental skills• Increase risk for injury & lack of consistency• Fail to train race specific metabolism

Illness & Injury• Socially acceptable times to rest• Consider root causes• Athletes seldom acknowledge reasons to self• Athletes rarely acknowledge reasons to coach• Driven by fatigue, not externals

PEHs• Sleep• Saying “no”