AUSTRALIAN TRIATHLETE MAGAZINE - ISSUE 17.1 Elite Bike

XTRI.COM - September 15th, 2009

Xtri's PreKona Chat With Luke McKenzie By Betsy Delcour 9/15/2009

Luke McKenzie is an Aussie pro who's been putting his stamp on long distance triathlon lately. Celebrating his first IM victory in 2008 (IM Japan), he's since won two more Mdot races - IM Japan, breaking his own course record, and IM Malaysia - and was painfully close to winning IM Louisville three weeks ago. In addition he's dominated at several 70.3's as well as the occasional short course race. Now Luke and his fiancee, fellow pro Amanda Balding, are in Kona for his final training block before the big day. Here's what he had to say about his season so far, his travelling lifestyle and what his thoughts are for October 10th... Hey Luke! Thanks for chatting with us! You’ve had an amazing season so far, with a total of 8 podiums out of 9 races – 5 of which are wins. Has your season gone exactly to plan? Were any of your races’ outcomes a surprise? Thanks Betsy! I am really happy with my form during 2009. When I sat down at the start of the year Amanda and I planned a race schedule that was going to suit my strengths. Warm climate, hot and humid weather, hilly bike courses and non-wetsuit swims. I guess that’s the reason why I had more podium results this year (better planning).  The biggest surprise I think I had this year was the recent Hulaman Half in Portland. I was right in the middle of some big mileage and was feeling pretty flat all week. I decided not to travel to Lake Stevens Ironman 70.3 and just wanted to have a hit out at something a little more local. With the Hulaman not too far away from my base in Bend it seemed like a better option. I was surprised to see Kieran Doe and Maik Twelsiek on the start line and they were both in good form so it was going to be a tough race. I got off to a sluggish start but came good towards the end of the bike and had my best half marathon ever and won.  I read in one of your blog posts that you don’t expect to go top ten in Kona yet at this point in your career…are you sure you’re not selling yourself short? You’ve had some impressive races against some of the biggest names in triathlon, not to mention the athletes you’ve trained with! I said it would take an “amazing race” to finish top ten in Kona given the depth of the field there. It’s not that I don’t “expect” to go top ten. I know if I put my swim, bike and run together to the best of my abilities I am a possibility of a top ten and I feel like I am still improving over the Ironman distance with every race I do, so who knows in Kona?! I just want to keep racing how I have been all year and if I do that then I think I will be in for my best Kona result yet. Tomorrow you head to Kona for the final phase of your training for the big day. Can you give us a general outline of your training plan for these next few weeks? Leading into Ironman Louisville I based in Bend, Oregon for a big 5 week block of volume. I got a lot of long rides and runs in my legs. I just arrived in Kona and now it’s time to bring up the intensity and a little less volume. A lot more TT’s and efforts and specific race pace work. Getting a lot of rest and recovery between training in the next few weeks is going to be important considering I have had a heavy year of racing.  You and your fiancée, Amanda (aka Memphis!), have travelled the world for your training and racing, most recently travelling back and forth across the U.S. in your camper van. How do you manage your training, nutrition and recovery with all the travel? It really is easy and we enjoy it. We planned our road trip across to Louisville around training locations and sponsor visits. Since we were in taper for Ironman Louisville it worked into the schedule fine. Over a seven day period we traveled from Bend, Oregon and stopped to train in Sun Valley, Idaho (Scott HQ’s) where there is great riding and running. Boulder, Colorado where we caught up with all our Aussie friends and of course it’s a training mecca. Lawrence, Kansas, sight of the Ironman 70.3 event and home to our Aussie friends Pip Taylor and Justin Drew and finally Speedway, Indiana home to the fastest and best wheels in the world, Zipp. All these places had pools, running trails and good bike rides so it made for good training, catch up with friends and sponsors and an opportunity to explore the USA.  Amanda is an amazing cook and we have everything we need in our camper for her to whip up one of her magic meals. Of course there is a bed in the back and we take turns driving while the other sleeps, reads or watches DVD’s so the recovery is possibly better than when we are at home!  For you, what are the best and worst things about the weeks leading up to the IM World Championships? Best things: Being in beautiful Hawaii. The weather is warm and I love the lifestyle. I love training out on the Big Island. That’s why we are heading out a month before the race. Worst things: The town gets pretty congested with people in race week and even getting a coffee is a nightmare! There is also some pretty average fashion sense along Alii Dr (keep the race kits for the race) and some pre race run efforts on Friday afternoon that I would expect to see some sub 2.10 marathons on race day!  What parts of the course in Kona are most challenging for you? And how do you use your mentality to get you through them? Just after Waikoloa Village on the way back from Hawi it seems to get tough. The crosswinds pick up and there is a long stretch slightly uphill to the bottom of Scenic lookout hill that seems to drag on forever. When you get to Waikoloa mentally you feel like you're almost at Scenic lookout but it’s actually about another 12-15 minutes away! Then it’s another tough stretch from the top of Scenic lookout up to the Four Seasons and the airport.  Race morning – what’s on your ipod? How do you prepare for the race – do you need to stay quiet and focused, or do you psych yourself up – or is it a combination of the two? My race day ipod mix recently has included: The Presets, Interpol, Kasabian, Chemical Brothers, Art v’s Science, Bloc Party, The Dead Weather, Eagles of death metal, Grafton Primary, Cut Copy, Maximo Park, Pendulum, The Rapture, TV on the radio and Wolfmother just to name a few. It’s a mixed bag but they all have songs that get me psyched for the race! I like to listen to my ipod all morning before the race and just visualize the day ahead.  Who are your picks for the top 3 in the men’s and women’s races in Kona? Any dark horse predictions? MEN (no particular order … will sit on the fence re: order) Craig Alexander. Saw him in Boulder a few weeks back and he looks ready to defend the title. He has raced lightly this year and that could work to his advantage. Smoked it again in Muskoka over the weekend so he is on form. Chris McCormack. Can never count Macca out. He will be hungry after last year. I know he has been super strong in training out here in Kona. Eneko Llanos.  Darkhorse(s): Rasmus Henning. I was in China where he was absolutely scorching the course before the weather got ridiculous and he slowed (a smart move).  Terenzo Bozzone. Have been training with him here in Kona and he is so strong at 24 years old! Doesn’t have a weak leg which is important in this race!  WOMEN  1st Chrissie Wellington. I think we might see a new record in Kona this year. I’d be looking over my shoulder if you were a pro male doing about 8.50!  2nd Rebekah Keat. Looks like she has gone to a new level this year 3rd Linsey Corbin. Did a hard ride over the bike course with her here in Kona the other day and she was super strong! She is running fast too so I think she will be on the podium!  Darkhorse: Catriona Morrison.  Of utmost importance: what’s on the menu at Lava Java for you and Memphis? I believe last year there was a menu item named after you? My new fav place in town is Killer Tacos near the bike shop. That’s where I hang for good food! Last year at Lava Java I had a protein shake named after me … that was good too!  How will you celebrate a successful race in Kona? Any more exotic travel plans? Amanda plans to race Ironman Florida again and I may race Clearwater if the body and motivation is up to it. After that we will head home to Australia for the summer but you never know there might be a little side trip somewhere. Maybe somewhere I can go do some surfing?! I have been talking to Terenzo about going on a surf trip to Costa Rica maybe?!?  Thanks Luke, and best wishes for an amazing race! Check out Luke's website at LukeMcKenzie.com.

XTRI.COM - September 15th, 2009

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Featured Articles Xtri's PreKona Chat With Luke McKenzie 09/15/09: Luke McKenzie is an Aussie pro who's been putting his stamp on long distance triathlon lately. Celebrating his first IM victory in 2008 (IM Japan), he's since won two more Mdot races - IM Japan, breaking his own course record, and IM Malaysia - (Read More) Xtri Presents IM Talk Episode 177 09/15/09: IM Talk episode 177 Coach John is fresh back from the ITU World Champs in Australia for this weeks show. The WTC’s ban on compression socks and subsequent reversal is discussed along with all the weeks other news.  The main (Read More) Mark Allen: When Things Get Tough 09/14/09: There are thousands of tools to get you over those tough moments in races. Some require developing a plan in advance of the gun going off so that when the going gets tough, you keep going. The most talked about of these is visualizing your event, (Read More) Tissink, Marsh Beat Out Defending Champs At Ironman Wisconsin 09/13/09: South African Raynard Tissink and American Amy Marsh took Madison, Wis. by storm and earned victories in convincing fashion at the Ironman Wisconsin triathlon. The men’s and women’s races at Ironman Wisconsin couldn’t have played out (Read More) Xtri's Pre-Kona Chat With Macca 09/10/09: With loads of talent and a personality to match, Chris McCormack is one of the most outspoken athletes in our sport. His candidness and passion have often been misunderstood, but there's one thing no one can question on race day: Chris is here to (Read More) The Corner: No Excuses Race Pacing 09/09/09: Triathlon is a unique sport because many coaches remain competitors. While coaches might disagree over training protocols, I have a lot of respect for my fellow coaches that get out there and race. After a year off, I am back as a coach-athlete. (Read More) Industry Buzz The Great Athlete Auction 09/15/09: The auction will begin on Sunday 4 Oct at midday with items going on Ebay at 15 minute intervals; auction ends 6pm on Saturday, October 10. The ebay seller name is 'thegreatathleteauction'. My name is Leanda Cave. I’m a (Read More) Chris Carmichael Leads GU-Energized Kona Ride 09/15/09: Time-Crunched Cyclist Author Tour Touches Down on the Big Island Colorado Springs, CO – Carmichael Training Systems today announced a group ride and book signing appearance to be held during Ironman race week in Kona, Hawaii (details (Read More) So, What Exactly Do The Pros Put In Their Fuel Belts? 09/11/09: A question was recently posted on the popular slowtwitch forum: “What do the pros have in their FuelBelt during an Ironman?” Many guesses and theories abound, and some people chimed in with their own ideas of the benefits of carrying extra weight (Read More) Upcoming races this weekend... 09/11/09: This weekend features two races that will showcase some of the most talented pros in the sport. Ironman Wisconsin will take place this Sunday in Madison, WI. The race features returning champs on both the men’s and women’s side. Chris McDonald (Read More) Plymouth Rock Tri Festival Celebrates Successful 2nd Year 09/10/09: Plymouth, MA - On Sept. 5th and 6th, the Plymouth Rock Triathlon Festival celebrated its second anniversary, hosting 3 races over the Labor Day weekend. Athletes from as far away as Queensland Australia came to Plymouth to compete in either an (Read More) Shoemaker Ready to Finish World Championship Series in Style  09/10/09: 2008 Olympian and 2005 U23 World Champion continues rise among top triathletes GOLD COAST, Australia (September 10, 2009) -- A win at the 2005 ITU U23 World Championship provided Jarrod Shoemaker with his first bit of exposure on the (Read More)

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Italiatriathlon oggi parla con.......Luke McKenzie

La redazione di italiatriathlon ha raggiunto il campione Ironman  australiano Luke McKenzie per porgli qualche domanda sulla sua carriera e sull'ultima gara disputata a Louisville. Ecco cosa ci ha risposto Luke: La scorsa domenica hai partecipato all'Ironman Louisville dove ti sei classificato secondo. Tuttavia hai dichiarato che quella è stata la miglior gara della tua carriera. Perchè? Ho vinto tre gare Iroman nella mia carriera di triatleta e ogni volta ho imparato molto su me stesso, ma all'Ironman Louisville ho sentito come se spingessi il mio corpo verso un altro livello. E' una posizione difficile  essere il leader della gara, tener duro davanti e resistere a chiunque voglia venirti a prendere. Quando sono stato raggiunto, in effetti correre cercando di tenere il passo in quegli ultimi km mi ha caricato e mi è piaciuto molto. Ti fa lavorare e combattere quel tanto in più. Ecco perché ho sentito che è stata la mia migliore performance in un Ironman. Ho sentito Chris McCormack dire la stessa cosa. La sua migliore prestazione di sempre è stata nel giorno in cui è arrivato secondo dopo Normann Stadler alle Hawaii. Aveva spinto il suo corpo come mai prima di allora. Quindi certi giorni il tuo meglio non ti garantisce la vittoria. Arrivare così vicini però ti rende più desideroso e motivato ad avere di più. Quest'anno hai vinto due eventi Ironman, uno in Malesia e l'altro in Giappone, entrambi caratterizzati da condizioni climatiche aspre a causa del caldo e dell'umidità, le stesse che caratterizzano anche la finale del Campionato del Mondo alle Hawaii. Credi che questo sia un buon segno per la tua gara a Kona? Devo scegliere gare Ironman che si addicano alle mie potenzialità, quindi i miei piani si orientano molto su un determinato tipo di gare in un sempre crescente calendario di eventi. Sembra che io vada bene in condizioni calde e umide, in  frazioni di nuoto senza muta, su percorsi ciclistici duri, collinosi e ventosi e su percorsi podistici dove le aspre condizioni climatiche mettono in gioco il fattore “sopravvivenza”. Vedo anche questi eventi come esperienza per il fine ultimo che è vincere un giorno l'Ironman Hawaii. Sembra che qualsiasi cosa un triatleta faccia, lo faccia per Kona. Cosa significa davvero Kona per un triatleta? E' vero che la vittoria è già tagliare il traguardo? Ovviamente molti triatleti professionisti aspirano a vincere la finale dell'Ironman alle Hawaii. Alcuni atleti basano la loro intera stagione intorno a una top performance a Kona. A 28 anni non vedo un bisogno per me personalmente di focalizzarmi solo su una buona prestazione alle Hawaii quando abbiamo così tanti altri grandi eventi Ironman in tutto il mondo. Kona è il pinnacolo del nostro sport, è la gara più prestigiosa da vincere ma per il momento è la gara a cui partecipo per testare me stesso contro i migliori del mondo. Un giorno voglio vincerla e quello significherebbe tutto per me! La vittoria è ciò che tu vuoi farne. Se è competere e completare la gara, allora oltrepassare il traguardo è la vittoria. Se è vincere la gara nella tua categoria age group, allora quella è la tua vittoria. Penso che ogni volta che spingi il tuo corpo al limite, dai tutto di te e attraversi quella finish line, questa è una vittoria. Nel tuo programma non ci sono altre gare fino alla finale di Kona in ottobre. Dove e come ti allenerai fino ad allora? Starò qui nella nostra base estiva di allenamento a Bend nell'Oregon per un'altra settimana, poi andrò a Kona un mese prima della gara. Amo allenarmi laggiù in difficili condizioni così farò un blocco di 21 giorni per  gli ultimi ritocchi alla preparazione. Cosa potresti dire ai giovani per farli avvicinare al mondo del triathlon? E' una grande occasione per scoprire di cosa sei fatto. Finire un Ironman è una enorme conquista personale e una volta che ne hai completato uno sono sicuro che potresti fare anche qualsiasi altra cosa. Devi soltanto scegliere i tuoi obiettivi e credere in te stesso!

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Luke McKenzie's checks in from Louisville - so close!

Wednesday, 02 September 2009

I gave it everything I had. I wanted the win bad! I didn't give up till my body gave out, but unfortunately sometimes you are just beaten by a better man on the day.

We gathered at the swim start for the third running of Ironman Louisville on the banks of the Ohio river in pitch black darkness. I had chosen Ironman Louisville  because I thought the heat and humidity were a good chance in Kentucky (wrong!) It turns out Canada got the heat this year!!! The temperature was actually perfect for racing at around 24 C for most of the day and clear blue skys.

The sun just started to appear as the gun was fired and we were off and racing at 6.50am. I was having a solid swim and happy with my pace as I knew John Flannagan would take off and soon be out of sight. I ran into a few problems along the way including smashing my foot on a submerged tree branch and getting a cramp in my calf with about 500 meters to swim. I exited the water in 48 minutes and 4th place about 4 minutes down of Flannagan.

As soon as I mounted my bike I was alone and chasing John. I rode at a good pace and was surprised that the time gap wasn't coming down. I kept hearing 4 minutes for most of the first half of the bike but eventually out of no where I was told I had hit the lead. I am not sure what happened to John, I didn't get to ask him? I came back into town with a 7 minute lead over a group of four including Raynard Tissink, Andreas Neidrig, Swen Sundberg and Viktor Zyemtchev. I was feeling great and I was pleased to recorded the fastest bike split of the day in 4.41.10.

Onto the marathon and I was confident I had what it took to win. I knew Viktor would be the man most likely to make a charge at me and doing the math in my head I knew I would have to run around 2.50 as I thought he would be capable of a 2.45 (wrong! He ran an incredible 2.43!!!) Going into the second 13.1 mile loop I had just under a 5 minute lead. I was feeling strong and still running 6.30 miles at this stage and was still confident I had what it took to win. 

Viktor then "turned it on" and over the next 6 miles ran 3 minutes faster than me to have me within his sights. We saw each other at the last turn-a-round and with a 2 minute gap I thought, "I have to try and make a push." I gave it everything but at mile 22 I could see him right behind me. Running shoulder to shoulder from mile 23 I picked it up and ran with him till the 25 mile mark where he slowly edged ahead of me. The last mile I had nothing to give and I entered the finish chute to see Viktor raising the banner as the champion. I fell across the line 34 seconds later totally spent. So so close to capturing my third Ironman title for the year. I finished in 8.26.01 and ran a new marathon P.B. of 2.51.

I can honestly say I wouldn't rather it any other way. I thrive on this kind of racing and I really enjoyed the battle at the end of the marathon. I can say without doubt I gave it everything and that I had the best overall race yet in my Ironman career. I will take so much away from the race in Louisville and I already look forward to getting back into training for Hawaii in 6 weeks time.

Thanks to everyone for there amazing support. I have had a lot of messages, emails and phone calls and I really appreciate it!


RESULTS - IRONMAN LOUISVILLE, KY

1.     Victor Zyemtchev       08:25:27

2.     Luke Mc Kenzie            08:26:01

3.     Raynard Tissink        08:39:09

4.     Swen Sundberg          08:43:36

5.     Maximilian Longree    08:46:31