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8/3/2019 Kona Confidential
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Konaconfidential
8/3/2019 Kona Confidential
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
8/3/2019 Kona Confidential
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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.
8/3/2019 Kona Confidential
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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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8/3/2019 Kona Confidential
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
8/3/2019 Kona Confidential
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.
8/3/2019 Kona Confidential
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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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8/3/2019 Kona Confidential
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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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