Kona Confidential

8/3/2019 Kona Confidential

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Konaconfidential


2/8

tiate my training. That when we go out

easy, itssoeasy. It was to a point that

we would be dropped by age-groupers.

But then when I went out to really go, I

would go! I learned to make my training

a little bit more black and white in terms

o intensity, which I think is a big issue

in triathlon: a triathlon epidemic, the

perpetual hammering. But thats ego

and greed every time. Nobody is going

to give an inch, so give them a mile. Be-

cause then when your time comes youre

a mile ahead o them.

PNF: Do some o the parameters that

Chrissies setrun splits, bike splitsdo

you and [coach] Siri [Lindley] look at that

and plan accordingly?

MC: I watch all the results in Ironman

racing across the world, and I see what

people are doing. There are certain rac-

es, Roths obviously one o them, where

times are ast. So I dont put as much

weight into a race like that. Obv iously

you look at it and think: Wow, shes run-

ning ast. But lets look at what Chrissies

done in Kona. Im going to race her in

Kona, and shes never gone aster than

X-Y-Z. In act in my second Ironman,

my rst place last year was a lot aster

than she went her second year. And shes

done 10 Ironman races; Ive done three.

So you see those results, and i you dont

pull yoursel out o that wow actor,

you can be written o right then. You

may as well not go. Konas a whole di-

erent ball game.

Mirinda Carfrae &Paula newby-fraserThE DEFEnDIng ChAMp AnD KonAs MosT DECorATED ChAMp

PaulaNe wby-Fraser: From seeing the

Ironman and having a perception o it, to

actually going and doing it, what was the

dierence or you?

MiriNdaCarFrae:Early on, when I

knew it was years away, I thought,

This is going to be great! I know I can

do X-Y-Z and that will put me in the

ront o the pack. But then getting

close to actually racingand I mean

days beore the raceI thought, I cant

do this distance! This is ridiculous! But

in the moment, I was so well-prepared

that it wasnt as hard. I was denitely

a little bit shocked at hownot how

easy it was, because its not something

thats easybut how in your mind it

seems like a mountain in the days lead-

ing into it. But when youre actually out

there racing, its dierent.

PNF:How many hours a week do you

train? It seems people train so much

more than they ever did.

MC: Right now in the peak o it Im at

around 32 hours. I swim about 2022K.

I ride around 450K. And I run only 100K.

Those are my bigger weeks.

PNF: Wow! We used to think 20 hours

was hitting the big, big time. I remem-

ber when Michellie [Jones] did Ironman

and we were like, Whoa! You did 24

The reigning womens world champion shares a candid conversation withthe woman who was queenan unmatched eight times over.

hours o training this week! Thats so

big! Its amazing! We were blown away,

because the average week was more

toward 1618 hours. I dont think

theres a right way and I dont think

theres a wrong way. There isnt. As long

as you believei you believe in your-

sel and you think, I just want to go out

there on race day and I dont care how

ast anybody else is. I just want to have

that day that I have in training. You

know those days you have where you

go, Oh my god, I rule the world! I rule

the world! I used to sometimes get o

my bike, by mysel, and go, That was

thebestride! That was awesome! And

thats all I wanted.

PNF: Dont look at your log rom last

year. Put it away. Because it will grind

you down. Get a new book and start

there. Dont pull baggage. Its gone. It will

never be the same as it was last year.

MC: So then, how do you make the steps

orward in training? Do you just believe

that the years building up on each other

is enough to get aster every year?

PNF: Yes. And the biggest lesson that I

learned, that turned it all around rom

that level where we were going around

9:40 and then made a jump r ight to the

nine-hour level, was learning to dieren-

In my second Ironman, my rst place last yearwas a lot aster than Chrissie went her second

year. And shes done 10 Ironman races; Ive done three.Mirinda carfrae


3/8

tiM odonnell &tim deboomThE AMErICAns

Americas next great Hawaii Ironman hopeul, in his rookie Kona season, gets advicerom the last American to win (2001 and 2002).

In every picture you see o Macca hes out there smilingaway, grinning ear to ear. So theres got to be something

to that. Just have un with it. And it will change you. TiM deBooM

anything. Focus on yoursel. And think

o the word strong. Strong on the bike

and the runmore than ast. Id go do

Austria or Frankurt, and that was ast.

Man, we were fying! But Konait was

always just strong. Mentally strong and

physically strong.

Td: I think the men would have broken

eight hours by now i we paced it better.

I always preach to mysel when Im

starting a run, even i I eel great: Hold

back. Just hold back.

TO:That was the one thing in TexasI

elt ne at the beginning o the run.

Td:You usually do. I youre trained right,

you should.

TO: My heart rate wasnt up, I wasnt

breathing hard. But then all o a sudden,

at 18, 19 miles, the brakes went on.

Td: When you start the run, hold

yoursel back. A six-minute pace should

eel pretty easy to run, compared to

what youre used to, but thats a 2:36

marathon. People dont do that in

Hawaii. So run 6:30s. Pull back and then

slowly build into it. I ran 2:43 there, and I

started at a seven-minute pace.

TiMOdONNell: Nutrition was my big-

gest concern going into Ironman Texas

[May 2011, ODonnells rst ever Iron-

man], and I think it will be my biggest

concern going into Kona with the heat.

TiMdebOOM: My main ocus was always

to create a strong stomach to be able to

handle anything thats out there.

TO: I read that Peter Reid [three-time

Kona champion] would eat a big plate o

nachos beore a run. Would you do that

kind o stu?

Td:Oh yeah. Id go out or my second run

o the day, shove a huge peanut bu tter

and jelly sandwich in on my way out

the door, just to get used to having that

much ood in my stomach. I you can

get through that, then you pretty much

know you can handle anything. I dont

think Ive ever done an Ironman where

I havent thrown up, or where I havent

thought: Oh god, here comes a cra mp.

TO: Whats the biggest dierence I need

to look out or in Kona?

Td: The hype leading into it. Turn your

Internet o once you get over t here.

Watch bad movies or bad TV. Dont read

TO: In terms o the pressure, its kind o

the fip side or me, going in with Rinny

as the deending champ. I should maybe

ask Nicole [DeBoom, Tims wie and or-

mer pro] this, but whats that vibe like?

Its going to be a circus around her.

Td: The best thing you can do is step

aside and take care o yoursel. As much

as youll want to be there or her, you

can do that back in your condo. On the

outside, you need to take care o your-

sel. Youve got to hold that energy o

your own the whole time youre in Kona.

I youre giving it out, i youre walking

around the expo shaking hands, all that

stuyoure giving away energy. I

youre thinking about your competition

too much, youre giving away energy.

Youve got to just hold onto that or

yoursel.

TO: I remember you said beore Texas,

Its your rst one, just have un. I guess

its the same with your rst Kona.

Td:Exactly. Have un with it. Nicole

taught me that. Shed say, Just smile.

I youre eeling rough, smile. It makes

everything better. I had a shitty race last

year, but I smiled a lot more than I ever

have over there. Thats what made it a

worthwhile day. Every picture you see

o Macca hes out there smiling away,

grinning ear to ear. So theres got to be

something to that. Just have un with it.

And it will change you. Youll want to do

it again.


4/8

Chrissie welliNgTON: For Kona this

year do you eel more pressure or less?

Craig alexaNder: I eel less, to be

honest. I elt pressure the rst year

because I was the reigning 70.3 world

champion. As you know, the common

school o thought is that you dont have

success immediately. I wanted successimmediately, so there was a lot o inter-

nal pressure. Then ater winning that

rst time, I didnt eel a lot o pressure

to deend. Even though people kept

reminding me that only three other

males had been able to do it, I remem-

ber 09 being a un year. I remember

you saying the crown was not a burden;

it was upliting. Thats how I elt. It was

an absolute honor to have won that

race once. Then when I deended and

came back to go or a three-peat, I elta lot o pressure. I elt like I was doing

the rounds with the media every other

week, and I got a little tired to be hon-

est. The un came out o it a little bit.

Cw:I have to say my proudest year

was my win in 08, because I wanted to

prove to mysel that 07 wasnt a fuke.

And then with the fat tire, thats the

race result Im most proud o. And last

Chrissie Wellington &craig alexanderThE vETErAn ChAMpIons

With fve Kona wins between them, Chrissie and Crowie chat about the pressures,pleasures and pursuit o perection at triathlons top level.

I remember you saying the crown was not a burden;it was upliting. Thats how I elt. It was an absolute

honor to have won that race once.craig alexander

year, contrary to the rumor that I had

a nervous breakdown, I really didnt

eel that much pressure! The dynamic

o Julie [Dibens], Caroline Steen and

obviously Rinny [Carrae] upping her

gameyou know, it excited me rather

than gave me pressure. I just want

to ght. I want a good, hard race. Andthey were going to oer me that. I

think going in this year I eel the least

pressure, and thats largely because

o the result I had at Roth. I think

condence in your own preparation

without being arrogant takes some o

the weight o your shoulders.

Cw: So with a wie and two kids, how

do you do it? Prior to meeting Tom

[Lowe], I couldnt imagine even having a

boyriend and being able to hold down aunctional relationship.

Ca: Neri and I have been together since

beore I was a triathlete. I dont know

what its like to be on my own in the

sport. I think it evolves. We just keep

adding people to the party, I guess! I

think its upliting. Whatever perceived

disadvantages there are, the advantag-

es swamp them and overwhelm them.

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5/8

I come home rom training absolutely

beat, and I see the kids and I get more

energy. I dont know where I get it!

Cw: I once had a conversation with

Torbjrn [Sindballe], and I asked, I you

hadnt had the problem with your heart,

when would you have chosen to retire?

He said, When I had the perect race.

I said, Do you really think the perect

race is possible?

Ca: Is that not a airy tale?

Cw: Yeah, because every time I nish a

raceeven RothI think it was perect

because I managed to overcome imper-

ections. There are areas where I think,

well it was antastic, but I can improve.

So I wonder when we all make that

decision. I dont want it orced upon me.

Ca: Its unny, when you get to my

grand old ageI just turned 38people

ask you that all the time! To be honest,

Im still improving, physically, especially

at the longer races. But there are other

things obviously, aside rom your physi-

cal preparation. Other things in your

lie. How motivated are you? Are you

still prepared to do the things you did

ve years ago to prepare? And i not,

why not? I dont think anyone will

have to get the big shepherds crook out

and get me to exit stage let. I think Ill

know. Part o the un is that I just love

this sport. I think its in my blood.

18


6/8

Chris lieTO: So this will be your second

Hawaii Ironmanyour third total. Were

there things you learned at [the 2011

Ironman] Coeur dAlene that are going to

help you in Kona?

Julie dibeNs: I think i anything it just

really highlighted how important my nu-

trition is and how I need to keep working

on that. I denitely lost track o where

I was supposed to be on the nutrition

ront, and it only being my second Iron-

man, it was good or me to be reminded

o how important that is.

Cl: Yeah, and you set a course record on

the bike there as well, correct?

Jd:Yes.

Cl: And are you shooting to set a course

record in Kona?

Jd: Im denitely not looking at getting

a course record on the bike. I mean, i

it happens, it happens, but thats not

whats going to win me the race. Im just

looking at the whole race and how I think

I can get aster. I know what time I did

last year, I know what its taken to win

the past couple o years and i I want

to win that race I know I need to nd 15

Julie diBens &chris lietoThE BEr-BIKErs

The Trek/K-Swiss teammates, who ace similar challenges and misconceptions, breakdown what it will take to run down Alii Drive as the champion.

I hear a lot o [people say], Hey, i youd only back of alittle bit on the bike, youd run a little bit aster. My view is

you have to get rom point A to point B in the astest time.chris lieTo

20

minutes, maybe more. And Ive looked at

where I think I can get that time, and i I

was to have the perect day, I could do it.

Cl: I hear a lot o [people say], Hey, i

youd only back o a little bit on the bike,

youd run a little bit aster. My view is

you have to get rom point A to point B

in the astest time. Do you see yoursel

backing o on the bike at all, or will you

just race your plan and bike to your

ability?

Jd:For me to win Kona, I know I have

to bike at a high level because Im not

gonna run with Chrissie, because shes

a phenomenal runner, as is Rinny, as is

Catriona [Morrison]. So I have to use my

bike strength to my advantagesame

as youbut leave enough energy in

there to do a good run. A lot o people

say were both bad runners. I dont think

either o us are. Maybe compared to

some o the awesome runners we are

bad, but were not bad. Were just not as

ast as some o the other people. And

people build up this perception o whos

good at what, and whos bad. Sometimes

its a little harsh.


7/8

Cl: Yeah, its annoying sometimes. I

look at my past run times, and yes, I can

be a much aster runner. My approach

to the race is dierent than yours in

that the mens race is a little tighter,

theres more game-playing, more tacti-

cal aspects to it on the bike. And sothere are guys thatll conserve on the

bike to have a good run, and I know that

i I conserve my bike and sat in that

group or just paced mysel with that

group, I would have a aster run.

Jd: But would it be ast enough to win

the race?

Cl: Exactly! And thats the point: You

have to get rom start to end in the

astest time possible thats going to

win you that race. So Im going use mystrengths to my abilities. I I go out and

ride hard, which is in my ability, Im

gonna use that advantage to gap mysel

rom the guys who can run really well.

Jd: The womens race is so dierent

rom the mens in that theres never

maybe this year will be dierentbut

there are hardly ever big packs. So

theres so much less tactics that go on.

Cl: But it all comes down to: Do you

race your own race? You have tohave your right nutrition and calorie

intakethats probably the biggest

challenge, to get that in. And get the

training in. Trainings going well, the

numbers are showing well, and run-

nings been improving.

Jd:And the hungers still there.

Cl: And the hungers still there.

Absolutely.

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8/8

MaT sTeiNMeTz: Julie and Craig do a lot

o riding together, so I get both o them

kind o telling on the other one. For ex-

ample, this weekend or Julie was sup-

posed to be a long ride up in the moun-

tains, nothing crazy. And I get reports

rom Craig that shes crushing everyone.

Shes dropping people on climbs. So its

good to have that inormation. But also,someone like Julie, unless shes eeling

all resh like on a race morning, nothing

ever eels good to her. Im going to hear,

Oh man, Im smashed, Im tired. So its

also good to get a report rom someone

else saying shes killing it.

siri liNdley: I was actually a psychol-

ogy major in college. I eel like it is all

day every day such a massive part o

what we do. Because every athlete is

so dierent. You couldnt possibly give

the same exact training plan to twoathletes. People ask, Whats the secret

to doing well in Kona? Everybody has

his or her own secret. What works well

or Rinny could destroy Julie. Or what

works or Julie could be totally the

wrong thing or Rinny. Depending on

their body, their psychology, everything

about them the plan or doing well in

Kona has to be the perect recipe or

that individual.

Ms:

Both Julie and Craig respond a littlebit toI dont want to say anger, but

youre able to re them up kind o like

a ootball coach would yell at his team

during hal time. ... With Julie [in Kona

2010], I was getting reports she was

walking. When she came out o the En-

ergy Lab I said, Get your shit together

at this next aid station and run. Youre

a tough bitch. I just kept on her, saying,

Youre a tough bitch! And she can take

hersel to that level where she thinks,

Yeah, I am! And she keeps moving.

sl: [In the nal miles last year] I drove

way down the road and when Rinnygot to where I was I said, OK, youre

doing awesome. But you know what?

Lets riggin go or the course record!

She looked at me like, God! What?

And that always happens to us, where

its like, What more do you want rom

me? But she knew. That lit her re, and

she started picking up the pace.

Ms: Youre kind o going through it with

the athlete. I theyre having a good

day, youre having a good day. I theyrehaving a bad day, you eel or them.

You dont think about yoursel. You

think about all they put in and how it

just didnt go their way. And once thats

worn o, you start to think, What did I

do wrong? Did they just have a bad day?

What can we change?

sl: You learn rom the good ones too. I

like to ask, OK, so what was your mind-

set going in? How did you handle this

situation? Do you remember how you

pulled yoursel out o that bad hal-houryou were in?

Ms: Even i they win, I know my athletes

will never be like, That was a perect

race! Immediately ater theyll say,

Weve got to work on this.

siri lindley &mat steinmetzThE CoAChEs

Lindley (coach to top Kona contenders Mirinda Carrae and Leanda Cave) and Steinmetz(coach to Julie Dibens, training adviser to Craig Alexander and well-known Retl bike ftter)share experiences and insights rom their spot on the sideline.

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