1. The Only Limits We Have Are Those We Give Ourselves

2. Before We Start THANKS My Background What Really Matters Athletic “Truth”

3. My Background (Really) Late Bloomer 15 Ironmans – 7x Sub-9 Hours Ultraman Hawaii SBR America Coached finishes from 16 Hours to 8:15

4. What Really Matters Consistency Passion Persistence

5. Athletic “Truth” Protocol Imperfect and Changing Information Mistakes

6. Define the Event Duration Critical Success Factors Pitfalls Physical Demands Mental Demands

7. Define Performance What is the athlete seeking to achieve? Why are they seeking to achieve it? How much are they willing to commit? Is there purity of intent? Is there alignment of commitment?

8. Coaches and Mentors An effective plan can make a difference Athlete is the true differentiator Value lies in objectivity What is the client buying? Hazards

9. Hazards (Both Ways) Blind spots Vicarious living Control and Consistency biases Misalignment of interests Projection of “idiosyncrasies” Desire to please impairing honest communication Role as honest advisor vs. friendship

10. Routine Weekdays dictated by life situation Weekends driven by event selection Life goals dictate structure & volume Basic week

11. Simplicity Probability of Success Probability of Distraction Ease of Communication

12. Stability Location Program Financial Emotional Life Coaches/Mentors/Training Pals

13. The Four Pillars Nutrition Aerobic Stamina Strength & Durability Economy

14. Nutrition Simple, not easy Small, short term choices Long term results vs. short term gratification Role of “The Persuaders” Incremental, long term change

15. What is Ironman? A very long day A long swim then… A long bike then… A marathon  Increasing fatigue  External and internal stressors  Result? Low cognitive abilities  Large opportunity for effective race execution

16. Fatigue Primarily goal of endurance training Not fatal but often emotional To be managed & embraced, not feared

17. Athlete Development 1.Keep moving for anticipated race duration 2.Steady-state for individual race legs 3.Steady-state for anticipated race duration 4.Tolerate pace changes for increased speed 5.Tolerate pace changes for strategic goals

18. Stamina Based Programs (Bottom Up) Focus athletes on race day benchmarks Give experience with race day mental sensations Build consistent, deep fitness Train ability to process calories and hydration

19. Threshold Oriented Programs (Top Down) Focus athletes on non-race day physiological markers Optimize non-specific mental skills Increase risk for injury & lack of consistency Fail to train race specific metabolism

20. Illness & Injury Socially acceptable times to rest Consider root causes Athletes seldom acknowledge reasons to self Athletes rarely acknowledge reasons to coach Driven by fatigue, not externals

21. PEHs Sleep Saying “no”