70.3 Maine Webinar 1
Build the Base
Tue · June 16, 2026 · 7:00 PM ET60 min · Hosted by Angela Naeth
"You don't get fit in the next six weeks — you get sharp. Build aerobic fitness first. Protect recovery like it's part of training. Add hard work only when the easy work is repeatable. Inside out first."
Welcome — how tonight works
If you're 6 weeks out from Maine and your stomach is in a knot — you're in the right place. Tonight isn't a pep talk. It's the conversation a coach has with an athlete privately.
- Recorded — replay sent to every registrant
- Drop questions in the chat any time — I save them for Q&A
- 45 min content + 15 min Q&A
- Webinar 1 of 3 — next July 7, race week July 21
- Chat: where are you tuning in from?
- Chat: 1 = first 70.3, 2 = done one, 3 = multiple
- Grab a pen — there's homework
- Pour something to drink. Three breaths.
"Hey everyone — while folks file in, drop in the chat where you're tuning in from. We've got women from all over racing Maine 70.3, and tonight we start the runway together. If you're 6 weeks out and your stomach is in a knot, that's exactly why you're here. Take a breath, pour something to drink. Real work tonight, and I'm so glad you're here." Then housekeeping: recorded, replay yours, chat like Slack, first 45 is framework, last 15 is yours.
Who I am (briefly)
Angela Naeth
Pro triathlete · multiple IRONMAN champion · 15+ yrs racing worldwide.
Community
Founder, IRACELIKEAGIRL — 130+ women in endurance, supporting each other.
Coaching
Founder, Angela Naeth Coaching — the ANC Performance System: Metabolic Profiling · StressLogic · Block Periodization.
Why I'm here
Not a generic plan — I'm the coach in your corner for the next 6 weeks.
15+ years pro, multiple IRONMAN/70.3 titles. But here's what I tell every athlete: I still have a coach. You can't see yourself clearly from the inside — that's why community and perspective matter. That's the spirit of these three webinars. Then deliver the "what I wish someone had told me" line slowly — from the heart, not the slide. Pause after.
Three webinars, one runway
🌊 Tonight · 6 wks out — Build the Base
Course, peak block, key sessions, recovery, heat, fueling.
🍎 July 7 · 3 wks out — Dial It In
Nutrition, 2026 hydration update, taper, pacing.
🏁 July 21 · race week — Execute
Day-by-day race week, race morning, mental game.
Tonight's roadmap
- ANC philosophy — what we're building
- Honest check-in — where you should be
- The Maine course — leg by leg
- Your 6-week build + sample week
- The minimum-viable week (when life caves in)
- ANC zones — train & race by effort
- The race-rehearsal brick (THE session)
- Heat prep for Augusta
- Fueling, RED-S & cycle-aware racing
- Strength, sleep, durability
- Mental game + Plan B for race day
- Live Q&A
Race day doesn't happen on race day — it happens in the weeks before. Same timeline as your training plan, same conversations a coach has privately. That's the point.
The Angela Naeth Coaching philosophy
Metabolic Profiling
Your real physiology — LT1, CP/CS — not generic zones.
StressLogic Framework
Push, hold, or pull back stress every week from your data + your life.
Block Periodization
Every block has a purpose; every week a direction.
This is the lens for everything tonight. Most women get the final block backwards — they panic, pile on intensity, skip recovery, show up overtrained and underfed. We're not doing that. And I'll say it again: I still have a coach. Don't do this alone.
Sharp, not fit
You get SHARP.
The fitness work is largely done. Now: race specificity, fuel rehearsal, mental prep, durability. Cram fitness now and you arrive overtrained, under-slept, under-fed.
Honest 4-question check-in
- One ride 3+ hrs at endurance pace?
- One open water swim done or planned in 3 wks?
- Run off the bike at race intensity 2–3×?
- Last 4 weeks repeatable — or boom-and-bust?
- Score yourself 0–4. Write it down.
- 4/4 → sharpen. 2–3 → prioritize. Under 2 → adjust, don't panic.
Tattoo "sharp not fit" on your training journal. That 4th question is the one to sit with: a repeatable 8-hour week beats a boom-and-bust 12-hour week every time. Honest assessment over toxic positivity.
Where you should be — right now, honestly
Not a comparison. A calibration. So you know where to push and where to pull back.
At 6 weeks out, a typical 70.3 athlete can:
- Ride 3 hrs at conversational effort and walk normally the next day
- Run 75–90 min continuously (doesn't need to be fast)
- Swim 1500 m continuously (doesn't need to be open water yet)
- Has done at least one workout >2.5 hrs in the last 3 weeks
- Option A: Finish strong — race conservatively, fuel well, walk-run if needed.
- Option B: Walk-run the half from the start (a strategy, not a backup).
- Option C: Use Maine as a rehearsal for a fall race — pace it 80%, learn the course.
I added this slide because half the women on this call are quietly asking "am I behind." Here are the benchmarks. If you're not there — adjust the goal. That's not failure, that's coaching. The race doesn't owe you a PR. It owes you a finish line you remember. And I'd rather you walk across that line healthy than be carried off chasing a number.
IRONMAN 70.3 Maine — Augusta · July 26, 2026
| Leg | Dist | Profile | What to expect |
|---|---|---|---|
| Swim | 1.2 mi | Downstream river | Kennebec River, point-to-point. Fastest 70.3 swim worldwide (2023). Water ~74–77°F. |
| T1 | — | Short climb | Quick pitch out of the valley — warms the legs. |
| Bike | 56 mi | Rolling ~3,200 ft | Kennebec Valley. Constant rollers, smooth descents, exposed/windy sections. |
| Run | 13.1 mi | Single loop, rolling | Hallowell & Augusta, shaded riverside, finish at the State Capitol. |
One of the great North American 70.3 venues — river, rolling valley, small-town energy, a Capitol finish. Rewards smart pacing, punishes going out hot. The cutoffs are generous — first-timers, internalize that. Most women I've coached finish hours under the cap.
Swim — the Kennebec River
1.2 mi downstream, point-to-point. The current is a second engine — don't fight it, don't outrun it. PRs happen here; athletes exit 3–5 min faster than expected.
Drill these 6 weeks
- Sight forward — buoys/bridges, not the bottom. Every 6–8 strokes.
- Self-seed honestly — first 90 sec is chaos even with current.
- 2 open water swims before July 26 — even a calm lake.
- Add sighting to every pool swim (every 6–8 strokes).
- Book your 2 open water swims on the calendar now.
- Pack a 2nd pair of goggles (clear + tinted).
Fastest 70.3 swim in the world — the Kennebec does real work for you. Don't outrun it. Smooth, smooth, smooth.
Bike — 56 mi, Kennebec Valley
Rolling, not mountainous (~3,200 ft in short pitches). Rewards steady effort, not climbing heroics. Aim mid Z2 the entire 56 — not upper Z2, not "I feel good let me push."
Wind: exposed sections can throw a real headwind. Drop a gear, stay aero, hold your zone.
- Climbs: seated, drop a gear, breathe in 3 / out 3.
- Descents: stop pedaling — recover & eat.
- Flats: 3–5 word phrases. Singing = push slightly. No words = ease.
- Every aid station: ask "Could I do this 2 more hours?" If no → ease NOW.
The workout that makes Maine
Long ride w/ race finish
3–3.5 hr Z2 ride, last 45–60 min at race effort (mid Z2). Your legs must know mid-Z2 at hour 3, not just hour 1.
- Schedule one 3-hr ride; ride the last 45 min at race effort.
- Practice drinking every 10 min on that ride.
- Bike service: tires >2 yrs old = replace now (not race week).
The course rewards steady, sustained effort. The durability of the long ride — not the long ride alone — is what makes or breaks Maine. And for women without power: that "could I do this for 2 more hours" question at every aid station is the single best pacing tool you own.
Run — Hallowell & Augusta
13.1 mi single loop along the Kennebec. Rolling — a few honest rises, shaded riverside stretches, big crowds in both downtowns, finish at the Capitol.
A single loop means you commit forward — no "see how I feel on lap two." That's a gift. It simplifies the math.
- Run the first mile slow on every long run — build the habit now.
- Walk every aid-station equivalent (every 1 mi) on long runs.
- If you live somewhere cool: start overdressing on easy runs.
Run the first mile slower than you want. Fluid at every aid station. By mile 10 the crowds pull you to the Capitol whether your legs agree or not.
Heat prep for Augusta (the free speed)
The most underused free performance gain for July races. 8–12 sessions over 2–3 weeks → higher plasma volume, lower core temp, lower HR at the same effort. You literally race faster on a hot day.
Three ways to do it
Trainer, no fan
60–90 min easy, fan off. Hot, sweaty, free.
Sauna post-run
15–20 min right after an easy run.
Overdress easy runs
Long sleeves + tights on a 70°F day.
- ☐☐☐ ☐☐☐ ☐☐☐ ☐☐☐ — one box per session, log date + how you felt
Florida/Texas athletes already do this. Seattle/Vancouver athletes — this is the difference between a great race and a death march at mile 10. Important: "stop 5–7 days out" means stop the HEAT exposure, not training. You still train into taper — just in normal clothes with the fan on.
Your 6-week build, block by block
| Wk out | Phase | Vol | Focus |
|---|---|---|---|
| 6 | Peak | 100% | Volume + race-pace specificity |
| 5 | Peak | 100% | Volume + key brick |
| 4 | Final | ~90% | Last big week, then back off |
| 3 | Taper | −20% | Volume drops, intensity sharp |
| 2 | Taper | −40% | Short sharp efforts, more rest |
| 1 | Race wk | −60% | Openers only |
Key sessions (do in this order if short)
- 1 long swim (open water if possible)
- 1 long ride → 3–3.5 hr, last 45–60 min race effort
- 1 long run → build to 90 min (never >2 hr)
- 1 race-rehearsal brick — THE session
- 1 quality run — tempo/intervals
- 2× strength, 20–30 min
Volume steps down — we don't crash it in one week. The body absorbs gradual offload better than a cliff. Weeks 6–5–4 are where durability is built. And travel/logistics — book it now. The athletes who scramble race week are the athletes who race tired.
What a peak week (wk 6–5) actually looks like
A template — scale to your hours. This is ~8–9 hrs. Take it, adjust, make it yours.
| Day | Session | Detail |
|---|---|---|
| Mon | Rest / mobility | Full day off or 20 min walk + mobility. Sleep priority. |
| Tue | Swim + strength | 2,000–2,500 m w/ 4–6×100 at race effort · 25 min strength. |
| Wed | BRICK | 90 min bike (last 30 race effort) → 20–30 min run race effort. Practice fueling. |
| Thu | Quality run | 15 min easy + 4×6 min at threshold (2 min jog) + 10 min easy. |
| Fri | Swim + strength | Open water 1,500–2,000 m if possible · 25 min strength. |
| Sat | Long ride | 3–3.5 hr Z2, last 45–60 min race effort. Full fuel rehearsal (60–90 g/hr). |
| Sun | Long run | 75–90 min easy–steady. Walk every "aid station." Heat session if cool climate. |
- Map your real week onto this grid. Protect Wed (brick) + Sat (long ride) first.
- If life cuts a day, cut the quality run before the brick.
This is a template, not gospel. Two anchors protect everything: the Wednesday brick and the Saturday long ride. Lose those last, not first.
The 5-hour minimum-viable week
Real life: sick kid, work crunch, travel, perimenopause sleep. The plan when "ideal" isn't on the table.
Keep these (in this order):
- 1 long ride — cut to 2 hrs, last 30 min race effort
- 1 race-rehearsal brick (60 min bike + 15 min run)
- 1 short strength (20 min, bodyweight is fine)
- 1 short swim OR open water dunk
Total: ~5 hrs. You'll still arrive race-ready.
Drop in this order:
- 2nd swim
- 2nd strength
- Long run (down to 60 min)
- Easy filler runs (last to add back)
- 1. Do the brick once. 60–90 min, fueled.
- 2. Eat one extra meal you'd normally skip.
Half of you will need this slide. The athletes who race well aren't the ones with perfect weeks — they're the ones who knew which 5 hours mattered when life only gave them 5. Brick + one extra meal. That's the floor. Anything else is bonus.
The race-rehearsal brick
Once a week — weeks 6, 5, 4. The single workout that builds race-day belief.
The session
90 min Z2 bike, last 30 min at race effort (mid Z2) → quick T2, no walking, 30 sec max → 20–30 min run at race effort.
The goal
Fuel at race intensity. Teach your legs to run fatigued. Build evidence you can do this — because you can.
- Lay out helmet, race belt, shoes — practice the transition.
- Fuel on the bike at your planned race rate (60–90 g/hr).
- First mile off the bike WILL feel like jelly — that's the point. Note how long it takes to settle.
If you do nothing else, do this brick 3x. More race-day confidence than any single long ride. By race day, jelly legs are familiar, not scary. This is your laboratory.
Train & race in YOUR zones
Four ways to find the same effort — built on your real metabolic profile (CP/CS), not generic zones.
| Zone | Bike %CP | Run %CS | HR %thr | Talk test |
|---|---|---|---|---|
| ZR Recovery | <65 | <75 | <76 | Full conversation |
| Z1 Base | 65–79 | 75–85 | 80–86 | Full sentences |
| Z2 Endurance | 79–89 | 85–95 | 86–93 | 3–5 word phrases |
| Z3 Threshold | 89–100 | 95–105 | 93–100 | One word at a time |
| VO2 | >100 | >105 | HR not reliable | Can't talk |
Maine race-day targets
- Swim: low–mid Z2 — let the current work
- Bike: mid Z2 (82–86% CP) all 56 mi — never Z3
- Run: Z2 (85–92% CS), build final 5K only if you have it
Power, GPS, HR, or breath — all four find the same zone. Talk test is your reality check on every ride/run. If you could sing, you're under. If you can't get a word out, you're racing too hot.
Fueling for the next 6 weeks
Daily & session targets
| When | Carb target |
|---|---|
| Daily (heavy weeks) | 6–10 g/kg/day |
| Long ride / brick | 60–90 g/hr |
| 150-lb woman/day | ~400–700 g |
Yes — really. Spread across 5–6 eating windows. Most women I coach eat half this and wonder why they're tired. Carbs are the fuel.
Train the gut (two doors)
- Glucose + fructose use different transporters — that's how a trained gut absorbs 90+ g/hr.
- Look for 2:1 glucose:fructose products (or sucrose).
- Practice your race fuel on every long session.
- Losing weight in the next 6 weeks = under-fueling. Full stop.
- Pick ONE gel/drink product and one carb rate (start 60 g/hr).
- Use it on your long ride + brick. Log how your gut feels.
Try a high carb rate for the first time on race morning and you're in a porta-potty at mile 8. The gut is trainable — start now. And that 400–700 g number — say it slowly, let them feel the shock. W2 is the full gram-by-gram plan + the 2026 hydration change.
RED-S: the conversation we need to have
Relative Energy Deficiency in Sport — 2023 IOC Consensus. Broader than the old Female Athlete Triad.
Health impacts
Menstrual dysfunction, low bone density, GI/immune issues, mood & sleep, cardiovascular changes.
Performance impacts
Lost endurance & strength, blunted training response, poor recovery, recurrent injury/illness.
Signs you may be under-fueled
- Fatigue good sleep won't fix
- Recurrent illness / injury
- Period changes — lighter/irregular/absent
- Bonking in workouts you used to crush
- Cold hands/feet, hair thinning, brittle nails
- "I just need more discipline" — when you need more food
Listen: IRACELIKEAGIRL Podcast — "RED-S: The Hidden Cost of Under-Fueling" (linked in follow-up email).
RED-S is common, quiet, under-recognized in women's endurance. It's not just a health issue — it directly tanks performance. Many women I coach arrive after years of under-fueling without knowing. We did a full IRACELIKEAGIRL podcast on this — linked in follow-up.
The three things women drop first (don't)
Cycle — data, not destiny
Track start date, energy 1–10, sleep, training response. Luteal (~d15–28 — adjust if your cycle is shorter, longer, or irregular): more carbs, more fluid, watch sleep. Your pattern > generic rules.
Recovery IS training
8+ hr sleep (#1 enhancer). 2 true rest days. Easy days EASY (ZR/Z1, conversational). Sleep beats an extra workout every time.
Strength — maintain
2×/wk, 20–30 min. Glutes/single-leg, posterior chain, core, balance. Stop 2–3 reps short of failure. Keeps hips strong at mile 12.
- Start a cycle log (even just a notes app).
- Set a hard "lights out" time for 8 hrs.
- Put 2 short strength sessions in the calendar — don't drop them in the build.
Most women drop all three in the final block — exactly backwards. The common error: easy days too hard, hard days too easy. Easy means easy.
If race day lands in your late-luteal / early-period window
Information, not excuse. Adjust the plan — race day will land where it lands.
What changes
- Core temp ~0.3–0.5°C higher → heat strategy matters more, not less
- Plasma volume lower → start hydrating 48 hrs out, not 24
- Iron / GI sensitivity higher → no new foods race week
- Cravings real → feed them; do not taper fueling early
What to do
- Add 200–300 mg sodium/hr over your normal baseline
- Drop ice in jersey at every aid station — preemptive, not reactive
- Add a magnesium glycinate the night before (cramp insurance)
- Bring extra fuel — appetite & absorption can shift
This is the slide nobody teaches on a public webinar. Your body isn't broken on race day — it's just running a slightly different program. You adapt the plan, you don't apologize for the day. Track your cycle starting THIS week so you actually know where you'll land July 26.
The 25-min "Maine Maintenance" strength session
2×/wk · no gym needed · bodyweight or one dumbbell · stop 2 reps short of failure.
The session (screenshot this)
- Warm-up (8 min): hip openers, leg swings (10/side), glute bridges (20)
-
Main — 3 rounds:
- 8 split squats / leg
- 8 single-leg deadlifts / leg
- 10 hip thrusts
- 30 sec side plank / side
- Finisher (4 min): calf raises 3×15 + standing core (dead-bug or pallof, 30 sec ×3)
Why these moves for Maine
- Glutes & single-leg: keeps hips stable mile 8–13
- Posterior chain: protects low back on the aero bars
- Calves: shock absorption on the rolling run
- Core: swim efficiency + run posture late in the race
- Put it on Tue + Fri after your swim. 25 min, done.
- If you only have 10 min: 3 rounds of split squats + hip thrusts.
Most women I coach drop strength in the final block — exactly when their hips need it most. This is 25 min, twice a week. That's it. By race day, your hips hold at mile 12 — and that's where Maine is won or lost on the run.
What NOT to do
- Chase fitness ("one more big week")
- New gear / fit / nutrition this close
- Skip recovery to "make up" sessions
- Compare your Strava to others'
- Let yesterday's data override today's body
- Negative self-talk about your body
Build confidence from evidence
Pick 2–3 race-specific PROOF POINTS for the next 6 weeks:
- The race-rehearsal brick
- Your longest open water swim
- 3-hr ride, last 60 min race effort
The number on the screen is information, not a verdict. The most accurate sensor you own is between your ears. And your body is the engine carrying you across the line — talk to her with respect.
The dark-mile script — write this now
Every race has a dark mile. Yours is probably mile 10–11. The athletes who get through it rehearsed for it.
Three sentences. Write them this week.
- Why I'm doing this race. One sentence. Specific — not "fitness." (Example: "Because last year I said I couldn't.")
- The hardest training day I survived this block. One sentence. Date, session, what I did. (Example: "The Saturday brick in 92° — I finished it.")
- One word from someone who loves me. Coach, partner, kid, mom, best friend. The word they'd shout from the curb at mile 11. (Example: "Tough." or "Stay." or "Mom.")
- Tape it inside your training journal — read every Sunday.
- Re-write it on the back of your race-bib morning of.
- When the dark mile hits — repeat sentence 1, then 2, then 3. In order. Three breaths each.
- Open your notes app. Write the 3 sentences. 5 minutes.
- Read them out loud once.
Every race has a dark mile. You don't out-train it; you out-rehearse it. The athletes who finish strong didn't have less pain — they had a script. Write yours this week. Don't wait. The script you write at mile 11 of race day is too late. The script you wrote last Tuesday in your kitchen — that one works.
What race day will feel like
Read slowly. This is the one to deliver from the heart.
- Walk into the Kennebec with women who have your back
- Find rhythm faster than you expect — the current works for you
- Pace the bike with discipline — mid Z2, because you trained for this
- Walk through aid stations — the plan, not a failure
- Cross the line in Augusta knowing exactly what it took
You'll wake nervous, second-guess breakfast, think "who am I to be here." Then the gun goes, the river carries you, and 30 min later you're on the bike wondering why you worried. Bike feels easy at mile 10 — stay disciplined. Off the bike your legs feel weird — familiar, not new, you've done the brick. Mile 12, when it's hard, you replay week 5's brick. Then the finish chute, and it's one of the best days of your life. That. Not the time. That.
If race day goes sideways — your Plan B
A coach prepares you for things going wrong. Print this. You'll never need it. But you'll race lighter knowing it's there.
Flat tire / mechanical
Pull off the road. Breathe 3 times. Cutoffs are generous — you have time. Fix it methodically. If you can't fix it, support flag is your friend. Re-fuel before remounting.
Goggles flood / panic in swim
Roll on your back. Breathe. Kayaks are 30 sec away — wave one over if you need 30 sec to reset. Then keep going. Panic is a wave; it passes.
GI distress on bike
Cut carbs to ~30 g/hr + water only for 20 min. Let the gut reset. Then rebuild gradually — 45 g/hr, then back to plan. Never zero — that's a bonk waiting.
"I want to quit" at mile 8 of run
Walk one full aid station. Eat real food (orange, pretzel, coke). Reassess at mile 9. You almost never quit at mile 9 once you've walked mile 8.
This is the most generous slide a coach can give you. We hope you don't need any of it. But the women who race light are the women who already pre-decided what they'd do if. Pre-decision = no panic. Pre-decision = saved race.
Your IRACELIKEAGIRL membership — free thru Sept 2027
- Private community of 130+ women in endurance
- Training resources & education
- Women-only events, meet-ups, virtual training
- Race homestays, mentorship, encouragement
- Activate your membership (link in your confirmation email).
- Find ONE woman also racing Maine.
- Start a weekly Sunday text check-in with her.
Free through Sept 2027 — my gift. Born in 2016 during a hard time; the magic is the support. Six weeks of weekly check-ins = a race-day buddy before you land in Augusta.
If you want more support
Free for everyone here
IRACELIKEAGIRL membership (thru Sept 2027) · all 3 replays · free resources at angelanaethcoaching.com — Zones Cheat Sheet, fueling guides, the Maine 70.3 Playbook.
ANC Performance System — 3 ways in
ECHO full 1-on-1 + metabolic profiling · Foundation personal coaching · TrainingPlans+ structured plans. One methodology, the level you need.
Your Finish Line. Our Mission.
Not selling tonight — webinars, membership, resources all free. But if you want more structure/accountability, that's ECHO, Foundation, or TrainingPlans+. Door's open. See you July 7.
Tonight's homework
- Score the 4-question check-in (2 min)
- Pick 2–3 confidence builders (3 min)
- Write your 3-sentence dark-mile script (5 min)
- Schedule 2 open water swims (5 min)
- Start the brick this week (90 min — the workout)
- Begin heat exposure (8–12 sessions) (layered into rides)
- Audit fueling — eating enough? (10 min honest look)
- Start a fueling notebook — bring to W2 (2 min/day)
- Bike service (tires >2 yr = replace) (book this week)
- Activate IRACELIKEAGIRL membership (2 min)
- Find a Maine race buddy (1 message)
July 7 — Dial It In
- IRONMAN 2026 on-course nutrition update (PH 1000 + Maurten)
- Race-day fueling, gram by gram
- The taper — what's happening in your body
- Pacing Maine — swim, bike, run
Ten minutes tonight — write it down. The webinar is talking; the homework is the training. IRONMAN changed on-course nutrition for 2026 — big shift, we walk through it July 7.
Your one-page Build-the-Base summary
Screenshot this slide. Everything from tonight on one screen.
The 6 rules
- Sharp, not fit — reveal fitness, don't add it
- Mid Z2 is your race zone — never Z3 on the bike
- The brick 3× (wk 6–5–4) is THE session
- Heat: 8–12 sessions, easy, stop 5–7 days out
- Fuel: 6–10 g/kg/day · 60–90 g/hr in training
- Recovery is training — 8+ hr sleep, easy = easy
Weekly anchors
- 1 long ride (last 45–60 min race effort)
- 1 race-rehearsal brick
- 1 long run ≤90 min · 1 quality run
- 1–2 swims (open water if you can)
- 2× strength, 20–30 min
- 2 true rest days
in the boring weeks.
Screenshot it. Send it to one woman who needs to hear it tonight.
Take a screenshot. Send it to one woman in your life who needs to hear it tonight — racing Maine or not. The boring weeks are where the race is built. The boring weeks are where you find out who you are. That's the slide. That's the work.
Ask me anything
Drop your questions in the chat now.
"Missed 2 weeks — am I okay?" · "No power meter — how do I pace the bike?" · "Tune-up race?" · "Open water anxiety?" · "Scared I'm under-fueling — where to start?" · "How do I know if I'm in RED-S?" · "Feel vs HR vs power?" · "Long ride won't fit my weekend?" · "Race day might land on my period — what do I do?" · "I missed the long ride this weekend — how do I make it up?"
"That's exactly what we work through 1:1 in ECHO/Foundation…" · "In the women I coach…" · "There's a worksheet for that in the free resources at angelanaethcoaching.com…" · "In ECHO, with metabolic profiling, we go deep — short version is…"
See you July 7. See you in Augusta on July 26.
@AngelaNaeth · @IRaceLikeAGirl · angelanaethcoaching.com · iracelikeagirl.com
Get the free Maine 70.3 Playbook →Thank you for trusting me with the next six weeks. We're doing this together. See you July 7 — and any time before then, you know where to find me. Now go fuel a real meal.
Pre-webinar checklist
- Confirm Maine 2026 athlete-guide course specifics · race weekend July 24–26
- Confirm IRACELIKEAGIRL free-thru-Sept-2027 terms for Maine athletes
- Confirm Maine 70.3 official cutoffs for 2026 (~1:10 swim · ~5:30 bike · ~8:30 total)
- Links live: Playbook, Zones Cheat Sheet, fueling guides, RED-S podcast
- Brand language correct: ANC Performance System · StressLogic · Block Periodization · Metabolic Profiling · ECHO / Foundation / TrainingPlans+
- Screen-share test: clean page on shared screen, Notes ON (press N) on 2nd screen
- Slides to deliver slowly: 02 (what I wish I'd known) · 05b (permission) · 16 (RED-S) · 17b (cycle) · 18b (dark mile) · 19 (race day feel) · 23b (the one line)
- Water poured · phone silenced · three breaths. You've got this.