• 1:30 first time IM bid
  • Assess fitness history and strengths / weaknesses
  • Determine training availability and discuss whether that is sufficient for Ironman training
  • Assess psychological necessities to ‘feel ready’ to race the full distance
  • Don’t compare yourself with genetically gifted abnormalities 
  • Do try to align your reality (fitness, sport background, time pressures) and your goals!
  • Prioritize health before all else!
  • Training priorities
  • Vary the stimulus 
  • Work on race-specific demands like holding the aero position
• 20:00 preparing the bike for an early-season, long course race
  • Ride various bikes as a ‘hack’ to improving ability to tolerate any one position
  • Use mirrors to train the body to use the aero position indoors
  • Indoors is harder than outdoors.
  • Power indoors is ~5-10% lower than power outdoors
  • Power in aero is ~5-10% lower that power sitting up
  • Perform at least 50% of your indoor riding in aero
• 27:30 heat acclimation for early season warm racing
  • Increase thermal load indoors by turning off the fan
  • Wear layers and change them often
  • Hot bath or sauna protocols post workout
  • Do not do intense sessions under added thermal load
  • Watch HR and set a cap at which you will stop
• 34:30 modifying race intensity targets for hot races
  • Switch to HR targets to keep tabs on internal workload
• 37:00 condensed, busy racing season advice
  • Train to be ready for the first A race of the season
  • Identify lower-priority events, and use these as quality training sessions
  • Use time between races to recover to maximize the training stimulus form the most recent race
  • Limit quality work between frequent races

Learn more about David and his coaching on his website and follow him on Instagram.