41 - David Tilbury Davis
Coach and friend of the show David Tilbury Davis is back on the show to share his advice on first time Ironman attempts, training for early season races, and managing a compact race schedule.
- 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.