Description

Welcome to Episode #340 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.

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In Today's Show

• Feature Discussion
• • How to Navigate and IRONMAN Weekend
• Endurance News
• • History Made In The Pho3nix Sub7 Sub8 Challenge
  • Matt Hanson, a former Iowa resident, and Skye Moench win Ironman Des Moines championships
• What's new in the 303
• • A very successful Ride the Rockies
  • Triathlon and Run Races this weekend
• Video of the Week
• • IRONMAN DesMoines Rewind

Feature Discussion: How to Navigate IRONMAN Weekend

Ironman races are Saturdays or Sundays. For this discussion let's assume the Race is Sunday like IRONMAN DesMoines this weekend.

Start with your Athlete Guide and review the Event Schedule. Typical schedule is:

Thursday

10-5 Athlete Check In, Village Open

Tips

• Check in time email 2-3 weeks prior to race; the earlier you check in the more bike check in time options you will have
• If your race is Sunday, you want to be checking in your bike as early as possible
• If you are not able to check in Thursday, check in 10 am Friday
• Drive the course; ride part of the course

Friday

10-5 Athlete Check In, Village Open, Ironman Store

11 and 2 Athlete Briefing

6 Welcome Ceremony

Tips

• Get there when they open. Some IM gear sells out fast. Eg, name tee
• Go to the athlete briefing. There are always extra tidbits of important information. They will give a water temp report. DesMoines had a situation similar to Boulder where you have to shuttle to Swim/Bike and the roads are blocked in/out. Shuttle schedules are important to know.
• Pack Bike and Run Bags for 10am Bike Check In
• Ride the course if you didn't Thursday
• Hydrate
• Eat your big meal 2 nights before the race

Saturday

Sometimes a practice swim at the venue

9-12 TriBike Pickup

9-3 Ironman Store (closes at 3 to put Finisher gear out for the morning)

10-5 Bike Check In (based on time selected at Athlete Check In)

2 Athlete Briefing

Tips

• Check in early as you can. 10am
• Get off feet and distract yourself with a nap or movie - stay off your feet
• Hydrate and eat a normal size healthy meal that is not high in fiber
• Organize bags, complete checklist, bottles in the fridge or freezer

Sunday

Most races start around 6:30-7 with Pros (if Pros) staring 15 minutes before age groupers

DesMoines started at 5:30 with Pro Men; 5:37 Pro Women; 5:45-6:15 AG

Tips

• Work through each s