27 Feb Endurance Innovation 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
Maximize adaptation to heat stress by taking hot baths immediately after exercise.
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