Your weekly fix in all things Ironman!
Episode 91 Ironman - Macca in Roth Episode 91 Ironman - Macca in Roth

This weeks show notes are on the website

Kia Kaha

Direct download: Episode_91_Ironman_Talk_-_Macca_in_Roth.mp3
Category:podcasts -- posted at: 12:00am EDT

Episode 90 Ironman Talk Episode 90 Ironman Talk

This weeks news
 Results: Rotorua half.
 We’re on xtri
 Romeo and Juliet update!

Camp Kia Kaha
Click here to get all the info you need about the best camp next year!Let the good times roll!
This Weeks Discussion

Brought to you by: Art of Tri.
What are the best performances, Ironman that is, this year. Plus which two interviews from this year do you want us to replay of the Christmas/New Year period.

If you want to add a comment click here: add comment then open the discussion.

High 5

Christmas ideas under $100
I-Pod shuffle so you can listen to us
Triathlete Mag subscription – best mag in the world
Swim cords (with paddles)
Blue Seventy swim socks
Sun stick (that doesn’t melt), more for kiwi’s and Aussies

Age Grouper of the Week

James Tran send through this weeks age grouper, here’s his email:
I have a nominee for age grouper of the week. Neal Oseland is a married 38 year old, father of 2 young girls. Earlier this season, he trained for IM Coeur d'Alene in hopes of qualifying for Kona and raced a 10:31 to miss a slot by 13+ minutes. He was very dissapointed but kept plugging away. He entered a half in September claiming to be burnt out and wanting the season to be over with. At this half, he won a raffle entry into the Silverman Full Distance. That fired him up but the problem is that it was only 6 weeks away. He had already told his family that he was just about ready for his offseason. Well, after some discussions with his wife and kids, they jumped on board and pushed him to do it. He used his IMCDA base and trained hard for 4 weeks then tapered for 2. He told me the day before the race..."I'm going to take it easy during the swim and the bike and shoot for a top 10 run time" Well, he didn't get that top 10 run time but he did get a top 10 OVERALL time!! He says he went super easy on the swim (96 overall split) and pretty easy on the bike (5th overall split) and finished with the 14th run split. There was 10,000 feet of climbing on the bike which he said was not too bad as he lives in Colorado so he's used to those long climbs. The run is what was so hard for him. He said it's the hardest marathon he's ever done even outside of triathlon which is saying something. It was either straight up or down. He looked forward to the ups because the downs were hurting so bad on his quads. He got himself into 1st in his age group after the bike and never let it go. To show how strong he was, he had to sprint the last 200m of the finish as someone was chasing him down at the finish. He beat him though. To use his words "That course was just wrong". in reference to the extreme difficulty of the climbs and the strong winds.
Website of the Week
Here’s an old Armstrong interview, very interesting. youtube
Coach’s Corner


This Weeks Websites
 Armstrong: youtube,, xtri home town, Rotorua Half results.
Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha
Direct download: Episode_90_Ironman_Talk.mp3
Category:podcasts -- posted at: 12:00am EDT

Episode 89 Ironman Talk Episode 89 Ironman Talk

This weeks news
 Results: Taupo half.
 Coming up: Rotorua half.  
 Slowtwitch picked up on our AG’er of
the week and there is an interview with
Bree Wee
This Weeks Discussion

Ed sent through this weeks discussion: Would you rather take a 70.3 slot that you had earned or a lottery slot for Kona that you have won?
Great question Ed.

If you want to add a comment click here: add comment then open the discussion.

Age Grouper of the Week
This week we have 4 age groupers, it’s the Mcdonald family!  Last weekend they all raced in IMWA. Having 4 family members in one race is amazing by itself but what’s really amazing it that all of them got in under 10 hours! Here are each persons splits:

MCDONALD, Chris 00:52:11 / 04:26:47 / 03:02:03    08:21:13

MCDONALD, David  00:54:13 / 04:44:55 / 03:30:42    09:10:02

MCDONALD, Daniel  00:51:59 / 05:04:45 / 03:45:58    09:42:54

MCDONALD, Marilyn  01:03:48 / 04:59:44 / 03:55:57    09:59:41

High 5

Nik Cook sent us through this weeks high 5, here’s his email:
Just thought I'd drop you a quick line.. Really enjoy the show, only just got into it after being away from multisport for a bit. Quick bit of info about riding/training on a fixed.. attached is an article I wrote on the subject for Ultra Fit UK. Main advantages are
1: Increased cadence
2: Smoother peddling stroke
3: Greater strength (you've no gears to shift down on hills so its up to you)
4: Time efficient, no freewheeling and even having to work on downhills
5: Bombproof, maintenance free bike for those of us who live in less clement climes... saves your best bike a winters work.
6: You feel totally in touch with your bike.. a bit zen.. no I won't start chanting.
7: A definite cool factor
Website of the Week
Shane Bellanger sent through this weeks website, here’s his email:
I was checking out a tri web store, , and found this awesome water bottle/gel flask.   I bought one and will definitely buy another.  In the interest of Ironman antics (IM FL 2004), I am currently registered for the Disney Race and a Half, where I am running a 5K on Friday, 13.1 on Saturday and 26.2 on Sunday around Disney World.  The Gel-Bot is going to save me much hassle as I crank through the 42.2 miles.
Shane Bellanger
This Weeks Websites,  
Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha
Direct download: Episode_89_Ironman_Talk.mp3
Category:podcasts -- posted at: 12:00am EDT

Episode 88 Ironman Talk - Craig Alexander Go to for this weeks show notes.

Kia Kaha

Direct download: Episode_88_Ironman_Talk_-_Craig_Alexander.mp3
Category:podcasts -- posted at: 12:00am EDT

Episode 87 Ironman Talk - Gina Ferguson Episode 87 Ironman Talk This weeks news Coming up: IMWA. Kiwi triathlete carries Olympic torch. Interview with Gina  We got this from Gina’s website. She’s obviously doing some big things! Gina came from a swimming background, competing competitively to NZ national level until she was 17. After a 7 year break from all sports Gina took up triathlon as a way to get fit at the beginning of 2005. She took to the sport immediately and after her first few wins decided to take the sport more seriously, and began a structured training programme. Gina also left her job as a high school maths teacher to continue working part time as a violinist for the Christchurch Symphony, leaving more time and energy for training. Since then Gina has enjoyed numerous wins at home in NZ and in March 2007 competed in her first ironman (Ironman NZ) and finished in 5th place. Gina has decided that the ironman distance races are where she will focus her energy. 2007 will be Gina’s first pro year and she is looking forward to gaining experience at international level.Here’s the questions This Weeks Discussion Should you be able to take your kid/family down the finishing chute at an Ironman race? Plus come up with a name for our Training Camp If you want to add a comment click here: add comment then open the discussion. Website of the Week Matt Johnson sent through this great youtube clip of the Drafting at IM Florida: Click here. What’s happening to our sport? Age Grouper of the Week Bree Wee was the first age grouper to finish in Kona. She had an amazing race doing 56:35 in the swim, 5:21:41 in the bike and then run 3:24:15 for a finish time of 9:47:42. While that was an amazing time she managed to get 13th over all! The other reason we choose her as our age grouper was because she has a profile on Athlinks, she must listen to the show. Questions and Answers Jules sent through this question: I have a question regarding tyre pressures.  I have a set of tubular race wheels and the max psi shown on the tubulars that I am currently using is 140 psi.  Does this mean that I should inflate to 140 psi? Is it advisable to do so?  Recently I have been inflating below this level (say 120 psi) and had no problems but in I have had two punctures (one in a race) when I inflated to 140 psi.  Do I stand more of a chance getting a puncture when inflating he tubulars to their maximum psi?  Finally, all of my races are in humid/hot conditions (e.g. Phuket coming up) which I presume results in the tyre pressure increasing whilst the bike is in transition so I should allow for this? This Weeks Websites IMWA, Kiwi torch guy, Communities complaining about tri’s, You tube clip,, Bree Wee on athlinks. Iron Rusts, Ironmen Don’t, Train Hard, Train Smart: Kia Kaha
Direct download: Episode_87_Ironman_Talk.mp3
Category:podcasts -- posted at: 12:00am EDT

Episode 86 Ironman Talk Episode 86 Ironman Talk

This weeks news
 Results: Decaman.
 Ironman Arizona moving to November.
 Macca to auction his bike for scholarship.   
This weeks discussion

Should there be some open pro slots for Kona so we get the best of the best at the race (ie some top short course athletes) and if so how should they be allocated.
If you want to add a comment click here: add comment then open the discussion.
Website of the week

Ed Hawkins sent through this weeks website:
This amazing woman is running around the world. Check out her website, she’s unbelievable! Thanks Ed

Age grouper of the week
1st Athlinks registered athlete at Kona
Ed McDevit

High 5
Presented by High 5 sports nutrition

5 nutrition tips to introduce high 5 to the show
gels in bottle + mark bottle
drink water only for w while if stomach gets upset
Coke on the run
Cut bars up (unwrap)
be self sufficient / don’t rely on special needs
Coach’s Corner

Chance sent through this question to John. How are some ways to gauge whether you are at the appropriate non-draft distance? 7 or 10 meters etc.?
How can I know I am not being a "cheater?"

Know the rules
Set your bike on indoor trainer and put another bike 7m in front so you can “see? the difference.
In NZ some race officials use the white lines in the middle of the road as reference points. Front of one white line to front of next is 7m.
When racing if you hear a draft marshal coming drop back a little and when they pull up next to you ask if the distance is Ok. They then know you are making an effort.
The reality is at big races there will be a lot of drafting and it comes down to a personal choice.
This weeks websites,,, Decaman results, Triathlon Juice, Macca’s bike, Lottery is open.
Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha

Direct download: Episode_86_Ironman_Talk.mp3
Category:podcasts -- posted at: 12:00am EDT

Episode 85 Ironman Talk -Chrissie Wellington Go for this weeks show notes. Kia Kaha
Direct download: Episode_85_Ironman_Talk_-_Chrissie_Wellington.mp3
Category:podcasts -- posted at: 12:00am EDT

Episode 84 Ironman Talk Episode 84 Ironman Talk

This weeks news
 Results: Ironman Florida.
 Silverman changes.
 Badman has operation.
This weeks discussion

Why do you do this crazy sport called Ironman? We’re going deep and we want honesty. Maybe your mum didn’t cuddle you enough ;-)
If you want to add a comment click here: add comment then open the discussion.
Website of the week

Great youtube clip from Peter Coulson: Click here.

Age grouper of the week
His name is Tommy Nielsen and he is an outstanding age grouper. I'll mention his results in a minute but first you need some background information on him:
He's 34 years old and lives with his girlfriend. They have 3 children.
He balances everyday life with the kids, coaches several athletes and put on Denmark's second largest triathlon He holds a full time job but still finds time to train for Ironman. This is his passion and despite a low training volume he competes at a high level. Leading up to Kona he averaged a about 15 hours a week for 6 consecutive weeks. However, on average over a whole year he normally trains about 10 hours a week. (I don't know how much he trained this year, though) Seen in that light I think his results are incredible.
This year he raced in Roth and had a PB in 8.33 and 12th overall. 7 weeks later he did Ironman UK where he was first age grouper and 8th overall in 8.56. He was over 30 minutes faster than the second fastest in his age group. He qualified for Hawaii where he again went on to win his age group only 7 weeks after Ironman UK. His time in Kona was 9.05.
He always wanted to win in Kona. That was what kept him returning to Kona 8 times. He kept believing he could win in Kona if only he kept training consistently and return to Kona. His weakest discipline has always been the run and after the bike in Kona he was only 6th in his age group. However, with his best ever run in Kona, a 3.05 marathon, he went on to win 6 minutes ahead of number 2. A truly remarkable performance, especially because he had an entrapped nerve in his behind which prevented his performance on the bike. It just shows that anything is possible if you keep believing. A big inspiration and that's why I think Tommy Nielsen should be age grouper of the week.
His web page is

High 5
Correct bogeying technique
Turn your head so as not to get yourself
One finger presses down on non bogeying nostril (double barrel technique is not a good look)
If in a bunch be mindful of others around you (do you bogeying at the back)
If in a race situation don’t look behind you. If you hit someone with a greenie they are too close
Tidy yourself up before hitting T2 or the finish
Coach’s Corner

Post race (hard workout) recovery tips
Warm down after racing (some easy running for up to 10mins then easy cycling 10-30mins)
Hydrate and eat well as soon as possible
Once warmed down and fuelled up stand in lake/river/sea or cold bath
Put skins or compression tights on if you have any (I sell skins if you want any)
Legs up the wall for 10-15mins
Continue to eat and hydrate well. Avoid alcohol until well after the race (ideally all day)

This weeks websites

IM Florida, silverman, Macca racing at silverman, Badman has operation, Stadler does Marathon, you tube,,
Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha
Direct download: Episode_84_Ironman_Talk.mp3
Category:podcasts -- posted at: 12:00am EDT

Episode 83 Ironman Talk - Gordo on Canada Sorry no show notes this week, go to to see them. Kia Kaha Bevan
Direct download: Episode_83_Ironman_Talk_-_Gordo_on_Canada.mp3
Category:podcasts -- posted at: 12:00am EDT

Episode 82 Ironman Talk Episode 82 Ironman Talk

This weeks news
 Kona results. Plus other results.  
 Greg Bennett nabs around $400K!
This weeks discussion

There’s been a bit of talk about Chrissie Wellington’s conduct during Kona, was her behavior bad of good for the sport of Ironman?
If you want to add a comment click here: add comment then open the discussion.
Photos from the show
Website of the week/Product review centre

Alvin Connor Natural Balance, handmade body care products were designed using naturally occurring crystalline deposits.
The range has been created to keep you fresh from tip to toe.

I have been using these products for about 11 years now and I swear by them. I was a customer before I got into manufacturing them. As you know I do Triathlon and Ironman and I never have a problem with BO even after my longest rides and runs!!!! What's more none of my cloths have deodorant marks on them. I spend alot of money on Race and Tri specific clothing and I want them to last as long as possible.

The range works by preventing the build up of odour causing bacteria. Body and foot odour is a result of perspiration / sweat coming into contact with bacteria on your skin. By eliminating this bacteria or preventing this bacteria from forming you eliminate body odour. Simple! Here’s the website:
Age grouper of the week

Rob Chance is this weeks Age Grouper of the week. Check out his race profile on athlinks: click here.
It was a good day. I had almost reached the “pie in the sky?. I can’t complain with being 8th in my age group in the world, especially when I work a full time job, have three small kids at home, and a wife that does Ironmans too.
Check out his race report on his blog:

Coach’s Corner
John covers reverse periodisation.
This weeks websites

The Great Floridian, Ibiza Long Distance, Greg Bennett $400k,,

Iron Rusts, Ironmen Don’t, Train Hard, Train Smart:
Kia Kaha
Direct download: Episode_82_Ironman_Talk.mp3
Category:podcasts -- posted at: 12:00am EDT