Mike Reilly IRONMAN World Championship 2017: “I did something on race day I had never done in all my 169 IRONMANS.”

Per usual the #VoiceofIRONMAN Mike Reilly wrote a recap of IRONMAN World Championships 2017…

New this year – He handed off the microphone for a super special tribute.

I did something on race day I had never done in all my 169 IRONMANS. Something that probably could have been done with many other well deserving souls but I just didn’t think about doing it. A young man by the name of Nicholas Purschke was with us all week. He choose through the Make-A-Wish foundation to come to Kona to see the World Championship. This is a 12 yr old from the USA that could have choose to meet his favorite professional baseball, football, or basketball player as most kids his age would. But his wish was to come to IRONMAN! A wish he was granted as he is battling a deadly genetic disease called ALD that affects 1 in 18,000, most severely in boys. He was a charm all week, always with a smile meeting his heroes. Witnessing his positive attitude and joyful outlook was inspiring beyond words. Now what did I do. It was about 11:30 pm and Nicolas was with his family at the finish watching and cheering as we all were. The look in his face watching each finisher was priceless. The many times I looked his way I would get a little flutter in my heart. An adult thought of I hope Nicolas gets to tell his grandkids about IRONMAN and his day among his heroes. I walked over to him to give him a high five, he was above me in the VIP section. I found myself asking “Nicolas do you want to call the next finisher an IRONMAN?” He had a little look of shock on his face, he turned to his Mom as she was was shaking her head yes then back to me saying “Yes I would!”. I introduced the crowd to Nicholas and told them what we were going to do. They cheered their acceptance. I told him you have to be loud, you have to bring it from deep down, just let it loose, let everyone know the next finisher is an IRONMAN! I told him I would say the person’s name and then you let them have it. Here she came our next finisher, I called out her name and quickly handed the microphone to Nicolas and with a loud. clear, and passionate voice beyond his 12 years he roared ‘YOU ARE AN IRONMAN!”. Our finisher raised her arms and the crowd roared their immense approval. He absolutely nailed it and the look of joy on his face will be a look I take to my grave! NICHOLAS IN MY MIND AND I AM SURE EVERYONE’S “YOU ARE OUR IRONMAN!”

2017 IRONMAN World Championships Kona – Bill Plock’s Tri Hearter Recap

BEN HOFFMAN

By Bill Plock

I’m struggling to know what to share with you. There is so much. So much. Joy. Triumph. Sadness. Perseverance. Grit. Guts. Tenacity. The list is super long!

The results of the Ironman World Championships are not measured by a clock, or a place on a podium or by a Garmin. They are measured by smiles, tears and hugs. By racing and watching this race, we make huge deposits in the experience bank of our souls that serve us later in life.

Colorado’s Vicki Derrick and Jamie Twedt

It’s hard to share an epic event like this without using a cliche. I need to remember that to “narrow your focus broadens your appeal” and as one of the eyes and ears of 303triathlon, my “job” is to share with you and try to find relativity in this ocean of stories. Imagine you are on the pier and 2,400 boats appear on the horizon intending to land. Each one from a different place, maybe a different continent, maybe even from a country you didn’t know existed. Each boat carries stories and dreams and some are captained alone but most come with a crew. But they all have one goal. To finish.

Being in Kona for race week is like being on a captive island of history and tradition drawing these boats in like a compass faces north. The triathlon world focuses here for the week. Even if the Ironman distance is not your race of choice, the challenge of the sport clearly radiates here. Experts and those in the industry greet all of these boats, and in our case meeting legends like Bob Babbitt and Mike Reilly to share the history and meaning of this race just make the landing that much richer.

D3 Multisport’s Simon Butterworth, on his way to winning his age group

I encourage you to listen to those interviews to gain a true perspective on what happens here and what HAS happened here. What I have learned, and continue to learn each time I am here, is that to know the history, and to respect the race is essential to understand its epic nature.

With the focus on Colorado and our saturation of this race with 54 athletes toeing the line we have a lot share—and a lot to be thankful for. It feels like family. With all those boats landing and people scurrying everywhere, to latch on to a familiar smile, to know just a few stories is like finding a life preserver in rough unknown waters.

303 Ambassador Todd Plymale-Mallory encourages Andy Potts

We at 303 see ourselves as a bridge to you. A place where you can see what happens when your friends and loved ones landed here with 2,346 other athletes. Yes some came here to win it all, and our local pro, Andy Potts, was the first American across the line. We in Colorado have a lot to be proud of.

The other 53 athletes persevered. We tried to share moments of each of their journeys and for any we may have missed, it wasn’t for lack of trying. And you made Colorado proud and it was such an honor to share your journey with our readers and subscribers a few thousand miles away. Even with technology of instant connectivity, it’s the intangible flow of like-minded energy and a love of this sport and a love of every journey we encountered, that hopefully rushed at the speed of light into your hearts. We hope you felt what we did, and sharing that and feeling such a wonderful community in Colorado at the “Super Bowl” of triathlon is what makes being at this race epic.

Be proud 303 Nation. We have the most amazing triathlon community in the world.

303Radio talks with TrainingPeaks Dirk Friel on Colorado Representation at Swim Start

TrainingPeaks co-founder and Chief Evangelist Dirk Friel talks about the Ironman World Championship swim start and Colorado representation.

Chrissie Wellington at IMKona 2017

303Triathlon caught up with 4-time Kona Champion and recent Ironman Hall of Fame Inductee, Chrissie Wellington to talk about them passionate nature of Colorado athletes, academics and environmentalists! She touches on her new passion for ultra running and the legacy she hopes to leave.

 

303Radio: Colorado’s Smokin’ Fast Tim Hola

303Radio caught up with smoking fast Tim Hola at the King Kamehameha Kona Beach hotel. Humble as always, but with 15 years of experience racing here, we know he is going to crush it on Saturday at the Ironman World Championship. Good luck Tim! Make Colorado proud!!

303Radio Interviews Bob Babbitt: The Heart of Ironman

The “Heart of Ironman,” Bob Babbitt talks about Ironman racing from its inception – day one when he ate hamburgers and fries and prepared for it to be a 2 day event–he didn’t know it was supposed to be a one day event. He paid $25 to race on his bike with a raccoon skin seat cover and Hawaiian sweet bread stuffed in his pocket. He shared some great stories in a way only Bob can do. Have a listen and see how this history fueled his passion that later paved the way to his greatest passion, that of heading the Challenged Athlete Foundation. You will feel inspired listening to this. He has lived it, and loved it, and given his heart to this sport.

Dave Scott’s Perfect IRONMAN World Championship Taper

From TrainingPeaks

By Dave Scott

Over the years I’ve seen many athletes not achieve their full potential in races because they failed to execute a proper IRONMAN taper.

I’ve witnessed triathletes who have not backed off enough and were tired and flat at the event; I’ve also seen those who have dialed back their training far too much, and dulled the fitness that they had taken months to hone.

Follow my prescription as we countdown to race day in Kona, and you’ll arrive at the starting line with that perfect mix of expansive aerobic capability and sharp, high-intensity output that will propel you to an optimal performance.

While this is written with the IRONMAN World Championship in mind, it will work for any IRONMAN you may be racing. Tapering is an art form, so above all else, listen to your own body.

22 Days to 10 Days Before The Race

1. Maintain your schedule. Maintain the same number of training days per week and follow your typical schedule. If you normally run on Tuesdays, then continue to do it! Don’t alter things.

2. Long training days. Your training is nearly complete, and so you should resist “cramming in” your final long workouts too close to the event. If you’re planning a long run, schedule your last one 18 to 22 days before the race. Your last long bike should take place 14 to 21 days from race day. Your long swim: Nine to 10 days prior.

3. Maintain “race-like intensity,” but reduce the segment length of repeats. There is a great physiological return on reducing your sub-threshold and threshold training to between 90 second to 3.5 minutes per repeat.

These shorter segments—even with complete recovery—will not leave you whipped after the workout. By resisting the temptation to lengthen the repeats, you’ll maintain the adaptive stress of the session and enhance your day-to-day recovery.

An example set is: 3 x 3.5 min + 3 x 90 sec + 3 x 2.5 min + 3 x 90 sec. The rest interval between repeats should be long enough to maintain the desired intensity throughout the workout.

4. Notice improved performance. One characteristic of a proper taper is that you’ll begin to feel a bit fresher during and after the workouts, while experiencing a 2 percent to 5 percent increase in performance (either by comparing tangible measurements or Rate of Perceived Exertion (RPE)).

For example, all of your training sessions might feel easier with a concurrent increase in speed, watts or simultaneous reduction in heart rate.

Simply, you should begin to feel like you’re flowing at less effort. This sensation is a positive affirmation that your training has been effective and you’re on track for a good race.

Additionally, niggling stiffness or sore spots should subside. Acute soreness means you need to rest more or consider a combination of modalities to expedite the recovery (see #8 below).

5. Reduce overall training time. A reduction in total training time should start during this taper block. Looking at weekly training volumes, my suggestion is not to reduce the volumes by a fixed percentage.

The problem with this math is that the athletes who train 11 to 14 hours per week (i.e. most age-group athletes with full-time jobs and families) cannot compare themselves with those training 30-35 hours weekly (i.e. professional athletes and elite age group athletes).

The following are my percentage reductions based on your hours per week:

  • For those logging 11 to 14 hours per week, reduce your volume by about 15 percent.
  • If you’re typically training 15 to 22 hours, bring the volume down by 20 percent.
  • If you’re at 23 to 30 hours, then reduce that by 25 percent.
  • If you’re training more than 30 hours, then reduce that by 30 percent.

These percentage reductions should be reflected in all disciplines, and particularly in your run workouts. The eccentric load of the run slows the recovery process. Also be sure to look at your personal strengths and weaknesses and reduce accordingly.

6. Maintain your mobility, stretching and strength training. Eliminate the heavy lifts or explosive plyometrics, and reduce the weight and number of reps, but maintain your typical routine.

Take the exercises to fatigue but never to failure. If you’re on a minimal strength program, continue at least twice per week emphasizing core, gluteal, rotator and back strength, plus maintain joint mobility with foam rolling and stretching.

7. Watch your weight. Your goal is to neither gain weight nor hit your optimum race weight during this time block.

Eat nutrient-dense foods with healthy fats and protein at all meals. Cut back on simple carbohydrates.

Don’t alter your macronutrient balance. This is not the time to adjust your diet strategy! If you’re madly driven to lose weight during the final 10 days, then keep this weight loss to no more 0.5 percent of your body weight.

8. Continue your bodywork. Maintain treatments with your physical therapist, massage therapist, acupuncturist or yoga routines. These are all good, but don’t try something new during this period!

Nine Days and Counting to Race Day….

Click here to read the rest of the article, including final taper and race day nerves strategy

Women in Triathlon: WITSUP Brunch with Mirinda “Rinny” Carfrae and Rachel “Joycey” Joyce

By Dana Willett

This morning Jen Findley and I were honored to attend a very special WITSUP Brunch in a foothills mansion high above the cacophony of the Kona Race Week activities at sea level.

An annual event celebrating women in triathlon, the sold out Witsup Kona Brunch featured triathlon legends Mirinda “Rinny” Carfrae and Rachel “Joycey” Joyce, moderated by WITSUP “Chief,” Stef “Steffie” Hansen (who is quick to note, one may only address her by this moniker if you are an IRONMAN World Champion). This is the “fourth or fifth” year of the event (and one we will not miss in the future).

Sponsors Cervelo and Ceramic Speed were well represented with signage and prize drawing giveaways.

Our plates piled high with delicacies prepared by Stef’s “chef” husband Brett, we settled in to luxurious chairs as she opened the casual Q&A session by introducing “Two of the most wanted athletes in the world,” Rinny and Rachel.

Stef introduced Rachel, pointing out that the Boulder-based pro completed three IRONMAN races in just ten weeks (including winning IRONMAN Boulder!) after giving birth to her first child, Archie, just 13 months ago.

Rinny was next, asked about what it was like to be in Kona and not be racing: “Izzy is taking most of the focus – it’s very different being here without the anxiety of racing, and just supporting Tim (O’Donnell).”

It was then Rinny’s turn to ask Stef a question… In her trademark feisty and spirited way, Rinny asked Stef point blank if she plans to have kids. Once the room settled down after some barbs and an eruption of laughter, Stef admitted she’d “never been embarrassed on stage.”  She then turned serious: “I find the subject fascinating because it’s a dilemma for athletes – age groupers or pros – pregnancy affects sponsor relationships, requires a break from training and racing; it’s one of the biggest challenges in being a pro triathlete, and any working professional. It concerns me – what would happen with WITSUP? I’m not ready to compromise that. Not now. Eventually. But not until it can be my number one priority.”

There were many murmurs of agreement from the attentive audience, most of whom were women, some Kona athletes and some not, and a good smattering of supportive men.

“Moving on,” Stef commanded, slyly changing the subject. She asked Rinny what it has been like “getting back in shape after having a kid.”

Rinny responded that so far she’s had just two runs and two swims – and, she “pulled out sore” after 20 minutes on the run. “It’s gonna be tough,” she said, succinctly.

Rachel responded to the same question, saying, “It taught me patience. I remember my first swim – I was completely exhausted after just 1500 meters – it was so different from being so in shape before. I had to switch my mindset to looking forward, instead of back. I couldn’t rush it. I had to focus on,  ‘I’m better than I was last week.’

She continued, “It was hard work, especially the core strength. When I stood at the start line of my first race back I thought, ‘Wow, six months ago I was only walking around the block. You have to take baby steps. Don’t rush it.”

Stef then asked, “It’s similar to injury, then, taking it day by day, right?”

Rachel responded, saying it is similar to injury in that you need to look forward at your progress, and not wishing you were back to where you were before. Then she added, “You have all that, plus breastfeeding. Your body’s main function is to support another human. And the physical changes, like wondering, ‘when will my stomach stop jiggling?’ I felt like my legs weren’t attached to my top half – there was no ‘pop.’  It’s a foreign feeling. My body felt disconnected getting back into training. You have to be patient.”

Rinny was then asked if the past 6-7 weeks since Izzy was born have been similar to the rest she usually takes after Kona. Rinny replied dryly, “Well, this has been 6 or 7 weeks of doing nothing, and also I had a human come out of me.” The room erupted.

She continued, “My core is lost after having to make way for all the expansion. But I’m sitting here listening and trying to take lessons from what Rachel said. I’ll look ahead. Next year I want to be back here and be a contender.”

Stef paused dramatically, and commented, “The best contraception is talking with you two.”

The discussion then turned to race day strategies. Stef asked, “How do you switch off your usual ‘nice’ personalities  to “terminator” mode on race day?”
Rinny responded, saying, “When I started (as a pro) I struggled with my friendships with competitors, how to manage that. But I learned that when gun goes off it’s a war… you must be no one’s friend.”

Stef and Rachel joined in with some barbs, Stef saying, “The smack talk is starting now.” Rinny responded, “This year it’s ok because I’m just watching … but next year – looking at Rachel -all bets are off.”

Rachel commented, “You have to think of it that they’re just people I want to be ahead of – I’m very single-minded. It doesn’t matter whether you’re friends or not.”

Nodding agreement, Rinny added, “At that point in the race (during the run) we’re all suffering, so you feel bad. You want to say “sorry- but I’m going on ahead of you.”

The conversation went on to cover advice for the strong Queen K cross-winds (“Trust your bike – it was designed for the wind – try to relax into it”), descending from Hawi (Rinny: “Put it in the biggest ring and go for it!”), and Race Week nerves (Rinny: “I want that – it shows the race matters to you;” Rachel: “If I didn’t feel nervous I’d wonder what was wrong”).

And then the Hot Topic: For pro women after having a baby, they have to do so many races in order to get points for Kona… there is no current carry over or accommodation for maternity leave…

Rachel noted, “We want to have the best women and men racing in Kona. We need to work back from that. Despite fitness before giving birth, it just takes a long time (to get back in shape). We need to look at other sports and consider how to take maternity leave. It’s very complex – we need a statistician to sort rankings, and look at the possibility of carrying over points from the prior year.”

Rachel continues, “There isn’t an easy answer. Women need to not rush back and risk injury – we need to accommodate that.”

Agreeing, Rinny added, “We want the best athletes in their best form – whether it’s a point system or whatever. There are lots of different ideas, and we need to look seriously at the rules.”

Stef concluded the topic saying, “We need a better solution – there’s not a perfect solution, but there is a better way.”

After some talk about finding your “zone” on the Kona run (Rachel says, “The blanker and freer you can keep your mind the better… think about rhythm, nutrition, form”) and a possible 2-day race formula for Kona, like 70.3 worlds in Chattanooga (both women were in favor of it “to showcase the women’s race properly”), the discussion turned more philosophical.

 

If not triathlon, then what career would you want to pursue?
Rinny explained she studied physiology and kinesiology in college, and she would likely pursue those fields. Rachel, a former lawyer said, “I definitely like the law, but I’m not sure I’d go back to a law firm.”

And, finally, the most memorable moment over time on the Big Island?

“Winning in 2013 ,” Rinny answered without hesitation. “I had won in 2010 and then I had a couple of not-great years. Winning in 2013 validated that it wasn’t a fluke – the day flew by went perfectly. And it was also pretty special because Tim came in 5th. It was the most memorable.”
(Stef pointed out that they were engaged, noting the famous photo of Rinny jumping into Tim’s arms, laughing and saying “you needed the money for the wedding, right?”)

Rachel found her first time at Kona as the most memorable. “I didn’t yet identify as a pro triathlete – I felt out of depth.
I came 6th that year – I came in 4th off the bike, and I heard Greg Welch saying, ‘I think we’re going to see this one go backward…’ I thought, I’ll show you. It was so memorable. It was not my best race, but it ewas the start of a proper pro career.

Predictions for the pro field on Saturday? Rinny was quick to say, “I’ll answer that. I’d pick Rachel or Daniella for one and two, and then Heather (Jackson) or my dark horse pick – Lucy Charles. She’s my dark horse.”

 

Be sure to check out the WITSUP website for all the “Wahine Warrior” videos of Kona pro women!

IRONMAN Boulder champion Timothy O’Donnell talks with 303Radio: Fatherhood, Kona Strategy

Brought to you by Training Peaks:

Hear 2017 Ironman Boulder champion Timothy O’Donnell tell 303radio hosts Bill Plock and Rich Soares talk about being a father and preparing to race and how his 2017 season played out. Timothy shares how his Santa Cruz 70.3 race went and just life as a pro triathlete, being married to Mirinda Carfrae the motivation that comes from a family and some ideas on how he is gonna attack Kona in 2017 with the help of Mark Allen and Greg Bennett both of Boulder and using the Halo NeuroSport. Road to Kona through Boulder!

Most likeable guy in triathlon? Longmont’s Tyler Butterfield talks with 303Radio about KONA

303Radio‘s Bill Plock interviewed Tyler Butterfield – one of the most likeable guys in pro triathlon. From his youth in Bermuda to his new hobby farm in Longmont, the guy is nothing but friendly from all angles. He has huge respect for his fellow competitors, is humble in his accomplishments, entirely devoted to his family, grateful to his parents and sponsors, and remembers every name his 6-year-old daughter gave to their herd of adorable pet goats (with a seemingly princess theme)… Headed to #Kona, he just might land on the podium again. We’ll be watching and cheering for sure.  (Photo by Bill Plock)