All Posts by Mike Rich

Ironman Hawaii 2016 Results Pro Men Triathlon

 

Hey, what’s up triathletes? Taren here. Ironman Hawaii 2016 is over. Today, we’re going to be running down what happened in the men’s race, who won, how it unfolded, and why I’m here in the office to get this video ready for you until four in the morning. Stick around for it. At the start of the day, a lot of people were expecting a very fast race. It didn’t seem like it was going to be too hot out there, too humid, and the water was fairly calm, despite a few rollers. The cannon went off at for the men’s race, as it has for the last few years, and Jan Frodeno jumped out to a very early lead.

The swim ended up going into two packs, with Jan Frodeno taking one line and Andy Potts taking another. By the time they got to the pier, they merged, and Andy Potts jumped out to a short lead, but in the end, Harry Wilshire became the first athlete out of the water in Ironman Kona. He lead a very large group that featured the perennial leader, Andy Potts, from the U.S.A., Jan Frodeno, as I mentioned, Paul Matthews, and Marco Albers. It was a fast swim, going 2 minutes and 50 seconds faster than 2016. A personal favorite of mine and a pre-race favorite, fellow Canadian Brent McMahon was also in that pack, just 8 seconds back. Sebastian Kienle was over 5 minutes back, but that’s nothing new to Kienle. He typically races from the back, having to catch up on the bike. As expected, Kienle got right up to the bike by the end of 30 miles.

The men’s bike race ended up getting clustered up at the front a lot. Some might call it drafting a lot. The top twenty Ironman athletes were all within 40 seconds of the leader. That is a racer every two seconds. That doesn’t sound like 12 meters of clearance to me. Jan Frodeno 00:01:38] was right up there in the front, as he was last year, not letting anyone get away from him, but it seemed like he was staying very smooth, so that he had enough energy to conserve himself and be fresh on the run.

Luke McKenzie, a former second-place finisher, got up to the front, even taking the lead at around the 25-mile mark. Andreas Raelert, who’s probably the most talented athlete to never have won in Kona, was actually in that front pack, which he hasn’t been for a few years. Unfortunately, he ended up getting into the sin bin, serving a 5-minute penalty, as my buddy, Brent McMahon did. Both of them ended up not being real contenders at the end of the day. Mickey Weiss was the leader at the half-way turnaround point at Hawi. He was on the brand-new, Diamondback triathlon bike, which claims to be the fastest tri-bike in the world. He seemed to really want to make a point that day about how fast the bike was, but he blew up his legs, and after that half-way point at Hawi, he ended up just consistently falling back. By the end of the bike, everyone that you would expect to have a strong bike, did. Sebastian Kienle had established himself a very small lead, with Frodeno, Ben Hoffman, Luke McKenzie, and Tim O’Donnell very close behind.

Then, with all these athletes going out onto the race together and all looking really good, it was shaping up to be a pure running race for Ironman Hawaii 2016 World Championship. Two men, Frodeno and Kienle, established themselves early on as the freshest and the top contenders to be on that podium at the end of the day. They raced side-by-side, neck-in-neck, even exchanging a few jokes together, right up until the turn onto Queen K Highway, at which point, Jan Frodeno finally broke Kienle and established himself a 30-meter lead instantly once getting out into the barren lava fields.

At that point, in third place behind Kienle was fellow German, Andy Boercherer at two-and-a-half minutes back, establishing what we thought might be the ending German 1-2-3 placing. Close-in behind in fourth and fifth were Americans Ben Hoffman and Tim O’Donnell. Coming into the energy lab, Frodeno extended that lead slightly, but Kienle wasn’t far behind. He was running still very strong at a pace, but he wasn’t gaining very much on Jan Frodeno. Behind him, however, was a relative unknown, fellow German Patrick Lang, who was running a blistering 6:04-per-mile pace, running himself up from 20th place off the bike, to being a podium contender.

Jan Frodeno, just like last year, ended up being too much for everyone. He ran into town with a decisive lead, with no one else in sight. Once again, he proved that he is an Ironman triathlete like the world has never seen before. Jan defended his title in 8 hours, 6 minutes and 30 seconds, followed behind by Sebastian Kienle in second place at 8 hours, 10 minutes and change. With the run of the day, and the fastest run in Kona history, was that German Patrick Lang, who was ecstatic with a fourth-lace finish. Shortly behind, in fourth place, was Ben Hoffman, who again, was the top American in the field.

This was an amazing day with amazing performances. All told, it was the second-fastest podium finish in Kona history. Everyone suffered. Everyone worked for it, and everyone is consistently getting faster year after year. If you’re interested in what happened in the women’s race, I will link that up here, and in the description below where I do the recap on the women’s side of things. Congratulations to all the podium finishers, all the age-group finishers. Kona is a magical place and be proud of what you’ve accomplished today. As always, triathletes, happy and hard training, and good luck in your next triathalon. It’s late and I’m going to flub my way through this, but we’ll do it.

Favorite of mine and a fav- Oh my God..

As found on Youtube

Triathlon Swimming: Drafting on the Swim

 

“Want to swim faster? Want to try drafting on the swim? Check out these Triathlon swimming tips now!”

Do you want to swim faster with less effort? Do you want to exit a triathlon swim fresh and ready for the bike? Do you want to focus less on navigating all over the course, and more on looking for fishies while you swim? If so, draft.

Drafting in a triathlon swim is something ALL the pros do, and almost none of the age groupers do. Its 100% legal, and makes a huge difference in your swim speed, and how cooked you are after the swim.
Just to reemphasize. Drafting in the swim is always legal. No passing zones, no time limits. Go crazy.

How do you draft effectively in the swim:

  1. Don’t try to draft for the first few minutes after the start- its too crazy, and you probably wont draft the right person
  2. Focus on drafting in draft friendly conditions- crowded swim courses, not too wavy, and with good visibility in the water so you can see everyone else.
  3. Go really hard for the first few minutes before drafting. Remember you will rest once drafting, and going extra hard at first makes sure the person you do draft is a good swimmer
  4. Once you are tired from going for say 5 minutes hard on your own, find the right person to draft
  5. You want someone from your swim wave (you can check their cap color) who preferably is making a lot of bubbles so you can keep track of them easily, and is swimming in the right direction and who looks like they know what they are doing enough that they wont grab the next buoy or swim way off course. Ideally a bigger swimmer is best, as they make for a bigger draft.

OK so now you Swim Draftingknow WHO to draft, but HOW do you draft?
“Behind Drafting” (this is the easiest)

    1. Swim right behind your draftee. Look to see their feet, and use their bubble trail to follow them. Feel for the swirl in the water that their kick makes with your hands
    2. Once close, get in the optimal position- you want your hands as they enter the water to go slightly to the outside of their feet, and at full fingertip extension you want to be either just behind them or have your hands wider and overlapping with their feet.
    3. Relax. You will suddenly have to ease way up on your effort, and go the same speed. It will feel like the swimmer in front of you slowed way down. They didnt. THis is the whole point of drafting- going really fast wtih no effort
    4. Every few minutes if you think your swimmer is slowing down, you can swim a bi to the side of the swimmer you are drafting to prove to yourself that they haven’t slowed down. You will feel the resistance go up suddenly. Once you have re-convinced yourself that the swimmer is going fast enough, get back in that draft
    5. Spend the rest of the swim leg in that spot. Relax. Mentally prepare for the bike. Focus not on swimming hard, but on swimming right in the proper spot.

More at Triathlon Swim Tips: How to Draft on the Swim

You can also watch this video for more Triathlon Swimming tips:

More Reading for Triathlon Swimming here:

Investing in Good Running Shoes

Investing in Good Running Shoes

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“It’s always best to invest on good running shoes. Why? Read the reasons below!”

The best running shoes are shoes that will be kind and gentle on your feet throughout any running exercise. This benefit will reflect itself in its most striking way immediately after a workout, when the way your feet feel then is a good indication of whether you have the right pair of running shoes or not. A good number of people even today still do not realize–or underestimate–the importance of investing in a good pair of running shoes. These are the kinds of people who awkwardly show up for track and field events or even light running exercises in the bulkiest pair of basketball shoes that they can find. These kinds of people are also the ones who will have massive amounts of pain in their feet right after the running exercise.

Avoid Blisters and Other Pains
If you use any kind of shoes–even ones for other types of athletic purposes–when you run, you will end up with the most sore feet ever. A further taboo is picking the incorrect kind of socks to make matters even that much worse. In example, cotton socks are a big no-no when it comes to picking socks for running because of their tendency to cause friction against your skin. So if you are wearing unwieldy and inappropriate shoes–such as basketball shoes–and cotton socks that are thick, you should expect to see your feet in bad shape after your running exercise. It is noteworthy to point out that this adverse effect will happen quite quickly, too. So if you want to avoid blisters and the effects of sore feet and the front of your legs, invest in a good pair of running shoes.

Better Fit to Your Foot
Good running shoes will do one thing and provide one benefit first and foremost: a snug and well-shaped fit that is tailored to your foot as much as possible. A good pair of running shoes will also make your foot feel lighter as you run, and a reason for this is because of how well it takes to the shape of your foot. The problem that is caused by the rubbing of your heel against the wrong kind of shoe during running–which creates the onset of blisters–is also absent with the right pair of running shoes. You will not feel this nagging rubbing against your heel. These days, many athletic shoe stores provide in-store machine tests which show your foot type and, consequently, what type of running shoe best fits you.

Selecting Good Shoes
Selecting a good pair of running shoes comes down to pronation. This term simply refers to the degree your foot rotates toward the inside when you run. There are two kinds of runners: One who has too much pronation (whose foot rotates too much while running) and one who has insufficient pronation (whose foot barely rotates inward when running). The best way to get a pair that is right for you is by visiting a shoe store that emphasizes selling running shoes. These stores usually have a knowledgeable staff that will even let you try running around in the shoe. More at Why It’s Important to Invest in Good Running Shoes

Check out this video for more tips on choosing Good Running Shoes:

More Reading for Good Running Shoes here:

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