41 - David Tilbury Davis

1:30 first time IM bidAssess fitness history and strengths / weaknessesDetermine training availability and discuss whether that is sufficient for Ironman trainingAssess psychological necessities to ‘feel ready’ to race the full distanceDon’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 prioritiesVary the stimulus Work on race-specific demands like holding the aero position20:00 preparing the bike for an early-season, long course raceRide various bikes as a ‘hack’ to improving ability to tolerate any one positionUse mirrors to train the body to use the aero position indoorsIndoors is harder than outdoors.Power indoors is ~5-10% lower than power outdoorsPower in aero is ~5-10% lower that power sitting upPerform at least 50% of your indoor riding in aero27:30 heat acclimation for early season warm racingIncrease thermal load indoors by turning off the fanWear layers and change them oftenHot bath or sauna protocols post workoutDo not do intense sessions under added thermal loadWatch HR and set a cap at which you will stop34:30 modifying race intensity targets for hot racesSwitch to HR targets to keep tabs on internal workload37:00 condensed, busy racing season adviceTrain to be ready for the first A race of the seasonIdentify lower-priority events, and use these as quality training sessionsUse time between races to recover to maximize the training stimulus form the most recent raceLimit quality work between frequent racesLearn more about David and his coaching on his website and follow him on Instagram.