Today, we go through all the lessons learned at Rockford 70.3 to give you strategy and ammunition for the rest of the summer. We talk about everything from race prep to nutrition to power to HR to pacing to cooling and your mindset. We go over Rockford as a host and talk about things that went right for the first time host. There are a ton of great thoughts about performing to your best in the next hot (and windy) race.

Topics:

• Rockford as a host
• Shoutout to Race Directors
• Why no race is easy
• Leveling your expectations
• Being smart and respectable within aid stations
• How to handle hills appropriate to the wind
• How the heat can deceive you
• The city and the venue
• Nutrition
• Riding with the wind vs. against
• Uphills and downhills
• When you're dealing with oppressive conditions
• Heart Rate over all other factors
• Wetsuit decisions
• Should there be a new "wetsuit optional" formula?
• Accepting slower paces
• Easing in and systems checks
• How to start each event and especially the run
• Heat and pacing
• Whoever makes the fewest mistakes, wins

Mike Tarrolly - [email protected]

Robbie Bruce - [email protected]