Konaconfidential

If reigning world champ Mirinda Carfrae could ask anything of the woman whos won Kona more times than any other person, what would she want to know? What advice would Tim DeBoom, the last American to win Kona, give to a top American prospect? And what unique insights can Chrissie and Crowie exchange as veteran Kona champions? For this years Kona preview issue, we didnt just want to talk to the whos who of the sportwe wanted them to talk to one another. We invited five pairings of triathlons elite to have intimate, one-on-one dialogues where we were privy to every word. Excerpts of each conversation follow; view the full-length chats at Triathlete.com.

edited By holly Bennett photographs by nils nilsen

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Mirinda Carfrae & Paula newby-fraser

ThE DEFEnDIng ChAMp AnD KonAs MosT DECorATED ChAMp
The reigning womens world champion shares a candid conversation with the woman who was queenan unmatched eight times over.

Paula Newby-Fraser: From seeing the Ironman and having a perception of it, to actually going and doing it, what was the difference for you? MiriNda CarFrae: 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 front of the pack. But then getting close to actually racingand I mean days before 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 definitely 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 leading into it. But when youre actually out there racing, its different. PNF: How many hours a week do you

hours of 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 believeif you believe in yourself and you think, I just want to go out there on race day and I dont care how fast 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 off my bike, by myself, and go, That was the best ride! That was awesome! And thats all I wanted.
PNF: Dont look at your log from last

tiate my training. That when we go out easy, its so easy. 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 of 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. Because then when your time comes youre a mile ahead of them.
PNF: Do some of the parameters that

train? It seems people train so much more than they ever did. MC: Right now in the peak of 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 remember when Michellie [Jones] did Ironman and we were like, Whoa! You did 24

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 forward in training? Do you just believe that the years building up on each other is enough to get faster every year? PNF: Yes. And the biggest lesson that I learned, that turned it all around from that level where we were going around 9:40 and then made a jump right to the nine-hour level, was learning to differen-

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 races, Roths obviously one of them, where times are fast. So I dont put as much weight into a race like that. Obviously you look at it and think: Wow, shes running fast. But lets look at what Chrissies done in Kona. Im going to race her in Kona, and shes never gone faster than X-Y-Z. In fact in my second Ironman, my first place last year was a lot faster than she went her second year. And shes done 10 Ironman races; Ive done three. So you see those results, and if you dont pull yourself out of that wow factor, you can be written off right then. You may as well not go. Konas a whole different ball game.

In my second Ironman, my first place last year was a lot faster than Chrissie went her second year. And shes done 10 Ironman races; Ive done three.
Mirinda carfrae

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tiM odonnell & tim deboom

ThE AMErICAns
Americas next great Hawaii Ironman hopeful, in his rookie Kona season, gets advice from the last American to win (2001 and 2002).

TO: In terms of the pressure, its kind of

TiM OdONNell: Nutrition was my big-

gest concern going into Ironman Texas [May 2011, ODonnells first ever Ironman], and I think it will be my biggest concern going into Kona with the heat. TiM debOOM: My main focus 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 of nachos before a run. Would you do that kind of stuff? Td: Oh yeah. Id go out for my second run of the day, shove a huge peanut butter and jelly sandwich in on my way out the door, just to get used to having that much food in my stomach. If 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 cramp.
TO: Whats the biggest difference I need

anything. Focus on yourself. And think of the word strong. Strong on the bike and the runmore than fast. Id go do Austria or Frankfurt, and that was fast. Man, we were flying! But Konait was always just strong. Mentally strong and physically strong.
Td: I think the men would have broken eight hours by now if we paced it better. I always preach to myself when Im starting a run, even if I feel great: Hold back. Just hold back. TO: That was the one thing in TexasI felt fine at the beginning of the run. Td: You usually do. If youre trained right, you should. TO: My heart rate wasnt up, I wasnt breathing hard. But then all of a sudden, at 18, 19 miles, the brakes went on. Td: When you start the run, hold yourself back. A six-minute pace should feel 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.

the flip side for me, going in with Rinny as the defending champ. I should maybe ask Nicole [DeBoom, Tims wife and former 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 of yourself. As much as youll want to be there for her, you can do that back in your condo. On the outside, you need to take care of yourself. Youve got to hold that energy of your own the whole time youre in Kona. If youre giving it out, if youre walking around the expo shaking hands, all that stuffyoure giving away energy. If youre thinking about your competition too much, youre giving away energy. Youve got to just hold onto that for yourself.
TO: I remember you said before Texas,

to look out for in Kona?

Td: The hype leading into it. Turn your

Internet off once you get over there. Watch bad movies or bad TV. Dont read

Its your first one, just have fun. I guess its the same with your first Kona. Td: Exactly. Have fun with it. Nicole taught me that. Shed say, Just smile. If youre feeling 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 of Macca hes out there smiling away, grinning ear to ear. So theres got to be something to that. Just have fun with it. And it will change you. Youll want to do it again.

In every picture you see of Macca hes out there smiling away, grinning ear to ear. So theres got to be something to that. Just have fun with it. And it will change you.
TiM deBooM

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Chrissie Wellington & craig alexander

ThE vETErAn ChAMpIons
With five Kona wins between them, Chrissie and Crowie chat about the pressures, pleasures and pursuit of perfection at triathlons top level.

Chrissie welliNgTON: For Kona this year do you feel more pressure or less? Craig alexaNder: I feel less, to be honest. I felt pressure the first year because I was the reigning 70.3 world champion. As you know, the common school of thought is that you dont have success immediately. I wanted success immediately, so there was a lot of internal pressure. Then after winning that first time, I didnt feel a lot of pressure to defend. Even though people kept reminding me that only three other males had been able to do it, I remember 09 being a fun year. I remember you saying the crown was not a burden; it was uplifting. Thats how I felt. It was an absolute honor to have won that race once. Then when I defended and came back to go for a three-peat, I felt a lot of pressure. I felt like I was doing the rounds with the media every other week, and I got a little tired to be honest. The fun came out of it a little bit. Cw: I have to say my proudest year was my win in 08, because I wanted to prove to myself that 07 wasnt a fluke. And then with the flat tire, thats the race result Im most proud of. And last

year, contrary to the rumor that I had a nervous breakdown, I really didnt feel that much pressure! The dynamic of Julie [Dibens], Caroline Steffen and obviously Rinny [Carfrae] upping her gameyou know, it excited me rather than gave me pressure. I just want to fight. I want a good, hard race. And they were going to offer me that. I think going in this year I feel the least pressure, and thats largely because of the result I had at Roth. I think confidence in your own preparation without being arrogant takes some of the weight off your shoulders.
Cw: So with a wife and two kids, how do you do it? Prior to meeting Tom [Lowe], I couldnt imagine even having a boyfriend and being able to hold down a functional relationship. Ca: Neri and I have been together since before 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 uplifting. Whatever perceived disadvantages there are, the advantages swamp them and overwhelm them.

I remember you saying the crown was not a burden; it was uplifting. Thats how I felt. It was an absolute honor to have won that race once.
craig alexander

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I come home from 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, If you hadnt had the problem with your heart, when would you have chosen to retire? He said, When I had the perfect race. I said, Do you really think the perfect race is possible? Ca: Is that not a fairy tale? Cw: Yeah, because every time I finish a raceeven RothI think it was perfect because I managed to overcome imperfections. There are areas where I think, well it was fantastic, but I can improve. So I wonder when we all make that decision. I dont want it forced upon me. Ca: Its funny, 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 from your physical preparation. Other things in your life. How motivated are you? Are you still prepared to do the things you did five years ago to prepare? And if not, why not? I dont think anyone will have to get the big shepherds crook out and get me to exit stage left. I think Ill know. Part of the fun is that I just love this sport. I think its in my blood.

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Julie diBens & chris lieto

ThE BEr-BIKErs
The Trek/K-Swiss teammates, who face similar challenges and misconceptions, break down what it will take to run down Alii Drive as the champion.

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 if anything it just really highlighted how important my nutrition is and how I need to keep working on that. I definitely lost track of where I was supposed to be on the nutrition front, and it only being my second Ironman, it was good for me to be reminded of 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 definitely not looking at getting a course record on the bike. I mean, if 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 faster. I know what time I did last year, I know what its taken to win the past couple of years and if I want to win that race I know I need to find 15

minutes, maybe more. And Ive looked at where I think I can get that time, and if I was to have the perfect day, I could do it.
Cl: I hear a lot of [people say], Hey, if youd only back off a little bit on the bike, youd run a little bit faster. My view is you have to get from point A to point B in the fastest time. Do you see yourself backing off 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 of people say were both bad runners. I dont think either of us are. Maybe compared to some of the awesome runners we are bad, but were not bad. Were just not as fast as some of the other people. And people build up this perception of whos good at what, and whos bad. Sometimes its a little harsh.

I hear a lot of [people say], Hey, if youd only back off a little bit on the bike, youd run a little bit faster. My view is you have to get from point A to point B in the fastest time.
chris lieTo

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Cl: Yeah, its annoying sometimes. I

look at my past run times, and yes, I can be a much faster runner. My approach to the race is different than yours in that the mens race is a little tighter, theres more game-playing, more tactical aspects to it on the bike. And so there are guys thatll conserve on the bike to have a good run, and I know that if I conserve my bike and sat in that group or just paced myself with that group, I would have a faster run.
Jd: But would it be fast enough to win the race? Cl: Exactly! And thats the point: You have to get from start to end in the fastest time possible thats going to win you that race. So Im going use my strengths to my abilities. If I go out and ride hard, which is in my ability, Im gonna use that advantage to gap myself from the guys who can run really well. Jd: The womens race is so different from the mens in that theres never maybe this year will be differentbut 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 to have 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 runnings been improving. Jd: And the hungers still there. Cl: And the hungers still there.

Absolutely.

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siri lindley & mat steinmetz

ThE CoAChEs
Lindley (coach to top Kona contenders Mirinda Carfrae and Leanda Cave) and Steinmetz (coach to Julie Dibens, training adviser to Craig Alexander and well-known Retl bike fitter) share experiences and insights from their spot on the sideline.
MaT sTeiNMeTz: Julie and Craig do a lot of riding together, so I get both of them kind of telling on the other one. For example, this weekend for Julie was supposed to be a long ride up in the mountains, nothing crazy. And I get reports from Craig that shes crushing everyone. Shes dropping people on climbs. So its good to have that information. But also, someone like Julie, unless shes feeling all fresh like on a race morning, nothing ever feels good to her. Im going to hear, Oh man, Im smashed, Im tired. So its also good to get a report from someone else saying shes killing it. siri liNdley: I was actually a psychology major in college. I feel like it is all day every day such a massive part of what we do. Because every athlete is so different. You couldnt possibly give the same exact training plan to two athletes. People ask, Whats the secret to doing well in Kona? Everybody has his or her own secret. What works well for Rinny could destroy Julie. Or what works for Julie could be totally the wrong thing for Rinny. Depending on their body, their psychology, everything about them the plan for doing well in Kona has to be the perfect recipe for that individual. Ms: Both Julie and Craig respond a little bit toI dont want to say anger, but youre able to fire them up kind of like a football coach would yell at his team during half time. ... With Julie [in Kona 2010], I was getting reports she was

walking. When she came out of the Energy 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 herself to that level where she thinks, Yeah, I am! And she keeps moving. sl: [In the final miles last year] I drove way down the road and when Rinny got to where I was I said, OK, youre doing awesome. But you know what? Lets friggin go for the course record! She looked at me like, God! What? And that always happens to us, where its like, What more do you want from me? But she knew. That lit her fire, and she started picking up the pace.
Ms: Youre kind of going through it with the athlete. If theyre having a good day, youre having a good day. If theyre having a bad day, you feel for them. You dont think about yourself. You think about all they put in and how it just didnt go their way. And once thats worn off, you start to think, What did I do wrong? Did they just have a bad day? What can we change? sl: You learn from the good ones too. I like to ask, OK, so what was your mindset going in? How did you handle this situation? Do you remember how you pulled yourself out of that bad half-hour you were in? Ms: Even if they win, I know my athletes will never be like, That was a perfect race! Immediately after theyll say, Weve got to work on this.

To view the full interviews, go to Triathlete.com/ KonaConfidential

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