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.