41 - David Tilbury Davis

What this episode covers

* 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 [http://www.tilburydavis.com/] and follow him on Instagram [https://www.instagram.com/coachtilburs/?hl=en].