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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.

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Top 3 Triathlon Bike Tips You Need to Know and Remember

“There are 3 triathlon bike tips that can help to minimise the effect of cycling on your running and reduce your bike time. Find out what they are below!”

Triathlon bike tips you’d find useful.  It’s good to know that the bike section of a triathlon is the longest part and therefore the easiest to knock time off. However, this doesn’t have to mean riding more and more miles.  Good bike skills can help you reduce your bike time by minutes.

Top 3 triathlon bike tips you’d find useful: triathlon bike tips

1. First in the list of triathlon bike tips is that when cornering, make sure your weight is on the outside foot (the leg that is the down position) for better balance. Look where you are planning to exit. Try not to brake on the corner, brake before it. Use your drop handle bar position rather than the hoods for greater control of the bike.

2. When descending, make sure your weight is centred over the bike for a safer descent. Always look where you are going and not at the floor. Feather the brakes instead of slamming them on. This means to gently squeeze them in 2-3 second pulses. As with cornering, ride in your drop handle bar position.

3. Last triathlon of the triathlon bike tips I can give is that electing the right gears is important if it’s an undulating course. It is always best to change gear early rather than leave it too late. Shift the gears in anticipation of the climb, not once you’ve already started the climb. Keep pedalling while you change gears so that you maintain momentum. The aim is to keep your effort as constant as possible.

As always the more practice you do, the more confident and skilful you will be…. More at Castle Triathlon Training Tips : Bike skills to save you precious time

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Best of the Best Triathlon Tips to Remember for Your Next Competition

“Giving you the best triathlon tips you will find useful on that big day. Learn what they are here!”

triathlon tipsSWIM

1)    First on the list of triathlon tips is to arrive at least 20 minutes early to put your wetsuit on. When putting on your wetsuit, put your legs and arms in all the way and pinch it up, then bend over and scrunch the tummy area and pull it all up. Use lube around the hairline and neck but wash hands before you touch your goggles. Once you’ve got into the water, allow for some water to come into the suit around the neck then flush it out.

2)    Wearing a wetsuit makes you 3-5 minutes quicker if you use the correct swimming technique as the rubber keeps you buoyant. Try not to use your legs much as you will need them later. This also helps you not to square your hips off and instead you can rotate your shoulders and upper body better for more power and momentum.

3)    The correct swimming position can be achieved by laying in the water on your front and burying your head down so that your feet and hips come up. The further you get your head down the better your body position will be.

4)    Swim with a straighter arm style, bending them means you have to force the arm straight. Roll with your hips and leave your arms relaxed, even slapping the water. Keep your arms shoulder width apart. The pull under the water is where all the power comes from, so brush your hand past your hips. Don’t let your strokes get short and fast, try to make as few turns as possible but make them count. This gives you more time to breath.

5)    Try to site every four strokes – just lift your eyes out of the water and look straight ahead quickly.


1)    In preparation, keep in your saddlebag a puncture repair kit which you should know how to use, have an inner tube and use a gel pump or a canister of CO2 – for speed. Check your tyre pressure. Carry gels, water and sugary food especially for after an hour of riding. One of the best triathlon tips take your phone.

2)    Familiarise yourself with where transition is. Try to get the best slot you can, which is normally at the end of the rack. Make sure your bike faces the exit and put your kit in front of the bike, with the helmet undone and resting on the handles. Have gels tapped to the bike. Bring a Tupperware box to keep your kit in and put your cycle and running shoes on a towel and socks. Make sure the towel is bright so you can spot it. Put your helmet on first, then shoes.

3)    Keep your race number on an elastic belt so you can wear it on your rear on the bike ride then spin it round to your front for the run.

4)    Make sure you are in a suitable gear straight away with the front chain ring on the big cog and the back half way down the cassette.

5)    You are not allowed to “draft” during the race, i.e. sitting directly behind someone to gain an advantage.


1)    Stand on your tip toe and lean forward until you begin to drop. This is the position you need to be in for running to avoid the Triathlete shuffle. Engage your gluts by imagining you are trying to hold a credit card between them. Run as if you are pulling your feet out of a bucket, or a knee to the groin or calves to thigh. Drive your arms forward held at a 90 degrees angle.

2)    Try running at a pace of 3 strides a second then when going uphill and downhill keep this cadence with your arms pumping harder uphill. Downhill, keep a light foot so there are less opposing forces hitting you.

3)    Try some core exercises like single leg squats, the plank and Russian rotation – but avoid sit ups as they can weaken the muscles already weakened from running.

4)    After your run, make sure you at least stretch the quads, hamstrings, quads and gluts.

5)    And finally, a good tip for tri is to have elastic laces so you don’t waste precious seconds tying them…. More at Top ten triathlon tips | Sportsister

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