The IREP Triathlon Podcast
Episode 16: Intraworkout Nutritional Strategies

Episode 16: Intraworkout Nutritional Strategies

January 29, 2019
Fueling In and around the workout is the most important nutrition of the day and influences the workout
they are in as well as future workouts and performance. What athletes don’t understand is that this also
has a major influence on body composition. You aren’t just what you eat but when you eat it is also 
 
Hosts: Scott Proscia, M.Ed ATC & Anthony Ross, M.Ed CSCS
 
Episode 15: Triathlete New Year’s Resolutions

Episode 15: Triathlete New Year’s Resolutions

January 23, 2019

Coaches come together for the first time in a long time to discuss the upcoming 2019 Season, New Year's Resolutions and more.

If you waited for the giant crystal ball to fall out of the sky to make a change you’ll probably fail but in any event here are some things to think about, call it a New Year’s Resolution or My coach’s Wish List for 2019.

 Read the full article - https://www.irepathletics.com/resolutions 

www.irepathletics.com

podcast@irepathletics.com 

 

Episode 14: IRONMAN Louisville Race Plan

Episode 14: IRONMAN Louisville Race Plan

January 19, 2019

Scott Proscia, BS M.ED ATC discusses specificis of the IRONMAN Louisville Swim, Bike and Run course and provides tips and tricks to succesfully execute a great IRONMAN race at this venue.

Coaching - www.IREPAthletics.com

Training Plans - www.TheTrainingPlanSource.com

Episode 13: Heat Management Strategies for IRONMAN Races

Episode 13: Heat Management Strategies for IRONMAN Races

January 19, 2019

Scott Proscia, BS ATC M.Ed ACSM-CPT does a quick pre-race talk for an athlete racing an unseasonably warm IRONMAN Chattanooga.  Heat management and race day strategies are discussed for the bike and run.  Learn how to approach aid stations and how to best mitigate heat on the run.

Coaching - www.IREPAthletics.com

Training Plans - www.TheTrainingPlanSource.com

 

Episode 12: Cold Weather IRONMAN Race Preparations

Episode 12: Cold Weather IRONMAN Race Preparations

January 19, 2019

Scott Proscia, BS ATC M.Ed ACSM-CPT walks through an athlete pre-race email in preparation for IRONMAN Louisville in October.  With the cold weather potential of this race gear choices need to be considered in preparation for the event to avoid the "Nothing New on Race Day" motto.

We discuss Nutrition Strategy, Gear Bags, MIPS Helmet Systems and more

Coaching - www.IREPAthletics.com

Training Plans - www.TheTrainingPlanSource.com

Episode 11: Riding Long and How to Properly Ride Hills

Episode 11: Riding Long and How to Properly Ride Hills

January 19, 2019

Scott Proscia, BS ATC M.ED ACSM-CPT Discusses the admin and preparation of riding long.  

-Gives some tips of finding safe and effective routes for riding.  (Note: 2 Lane roads with wide shoulder are a great option not discussed in the podcast just watch for debris in the shoulder)

- How to prepare nutrition and bike for the ride.  

- How to execute proper hill riding.

- What is Avg Power, Normalized Power and Variability Index  

and more

Coaching - www.IREPAtheltics.com

Training Plans - www.TheTrainingPlanSource.com

Episode 10: IRONMAN 70.3 World Championships Race Plan

Episode 10: IRONMAN 70.3 World Championships Race Plan

January 19, 2019

Coach Scott Proscia, BS ATC M.Ed ACSM CPT talks through a race plan for an athlete racing the IRONMAN 70.3 World Championships.  Approach and strategy for the Swim Bike and Run course are discussed.

Coaching - www.IREPAthletics.com

Training Plans - www.TheTrainingPlanSource.com

 

 

Episode 9: www.TheTrainingPlanSource.com - Training Plans

Episode 9: www.TheTrainingPlanSource.com - Training Plans

January 19, 2019

IREP Athletics LLC has officially launched www.TheTrainingPlanSoucre.com.

The coaches at IREP Athletics developed The Training Plan Source as a way to educate each Do It Yourself Athlete looking for the best highest quality most comprehensive IRONMAN Triathlon, Marathon Training Plans and schedules so they can control their own training efficiently and effectively.  Our goal is for the Athlete to fully understand the how, what, and why in their training and help them to fully Respond, Evolve, Perform!  

This podcast discusses: 

The Principles of an effective Training Program

Phases of Training - Base, Build, Peak, Taper and Race

Some of our new offerings

Learn more about properly periodizing an a training program or schedule for your next Marathon or IRONMAN Triathlon event

Episode 8: Your First Triathlon

Episode 8: Your First Triathlon

January 19, 2019

Scott Proscia, M.Ed BS ATC runs through everything about your first triathlon from race week through the entire event. You have been training for quite some time now and it is your chance to express all of the fitness you have accumulated.  As the date of your first race creeps forward you witness your anxiety level elevating exponentially.  Questions start to flood your brain and hopefully this article will answer most of them for you.

Episode 7: Coach K and Scott talk Triathlon News, IRONMAN Rule Changes and Triathlon Travel

Episode 7: Coach K and Scott talk Triathlon News, IRONMAN Rule Changes and Triathlon Travel

January 19, 2019

News:

  1. WTS racing has begun. Sprint race in Abu Dhabi

    1. Andrea Hewitt, who lost her fiance Laurent Vidal last year, got the overall win ahead of Jodie Stimpson and Sara Vilic.  Two Americans, True and Zaferes, were in the top 5 coming out of the swim.  They made up a small pack that was eventually caught.  Hewitt ended up sprinting in the past 15m to win.
    2. The men’s race was yet again dominated by the typical races.  Javier Gomez, with his killer run,  won his 13th WTS race which gives him 37 podiums for the 50 total WTS career races.  Great Britain’s Tom Bishop and strong swimmer Vincent Luis rounded out the podium.
    3. Next race is 8-9 April in Gold Coast.  For those that don’t know, you can watch these races with high quality streams on triathlonlive.tv
  2. Ironman New Zealand:
    1. Guess who didn’t win this year? Cameron Brown… But the 44 year old kiwi still finished second.  I feel like he will be racing IM NZ until he dies and he will always be on the podium.  Braden Currie took the overall but had to fight off a determined Brown.

      1. Last 10 IMNZ for Cam Brown: 2,1,1,2,3,3,3,3,3,1
    2. AMERICAN WIN Jocelyn McCauley took the overall win by 12 minutes over Laura Siddall and Kessler.  Jocelyn had the 8th fastest marathon on the day overall.
      1. Alyssa Godesky also finished 5th overall
    3. Felt Bikes gets bought by a French Ski company Rossignol.  
    4. RIP to Computrainer
      1. Racermate is still offering warranty parts but will no longer produce Computrainer

Hot topics:

Ironman Rule Changes: http://www.ironman.com/triathlon/news/articles/2016/02/ironman-rules-q-and-a.aspx#axzz4ah1cQLMt

2017:

  1. Disc brakes allowed
  2. Yellow card now means 1 minute stop (instead of just stop and go)
  3. Can’t fully unzip any front zipped tri-suits.  Have to be zipped to at least bottom of sternum
  4. Ironman to rely on ITU for technological doping control

2016:

  1. Draft zone to 12m instead of 10m (measured from front wheel of rider in front)
  2. 3 blue cards (drafting and intentional litter) and you are out
  3. Snorkel
  4. Aerosuits w/ sleeves allowed in non-wetsuit swims

 

Protecting Bikes on racks (on top of car, hitch rack, inside of car, airplane) - https://www.irepathletics.com/articles/ 

 

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