Triathlon Gear

What Does It Take To Win An Ironman Race?

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While there are many ways that a man can prove himself, there is nothing quite as intense or demanding as an Ironman Triathlon. Oh, did you run a marathon recently? How cute. After a 2.4 mile swim and a 112-mile bike ride, a marathon is nothing more than a nice cool-down for an Ironman competitor. There are few athletes in the world who have the guts to tackle the Ironman, and there are only a handful who routinely finish in the top 10. At this year’s Ironman World Championship — the sport’s premier event — Luke McKenzie and Timothy O’Donnell finished second and fifth, respectively.

Tim, a Boulder, Colo. native and former Special Ops, has been on the pro circuit for almost a decade. This year, he won Ironman Brazil and Boulder Tri Peak and, in total, has 20 career wins.

Luke, from Australia’s Gold Coast, captured the Ironman Cairns and the San Diego triathlon titles this year, and has six wins to his name (and multiple course records).

Right before this year's Ironman World Championships in Hawaii, we caught up with the two elite athletes to talk training, gear and guts.



The Guts

Timothy O'Donnell (TO): Ironman distance triathlons are a true test of oneself as a whole. Each race is a test of physical, mental and spiritual toughness that I haven't found in any other type of racing. At the end of the day, challenging myself on all levels is what it’s about for me.

Luke McKenzie (LM): I guess I feel the Ironman distance is my strength, and ultimately I enjoy it the most. Racing the shorter events is fun, but I’ve always had my heart set on the long stuff.

AM: If you were in charge of getting an average guy ready to compete in a triathlon, what’s the first thing you’d have him do?

TO: If I had to train someone to prep for a triathlon, the first thing I'd do is get them in the pool! Most people know how to bike and run and can improve those elements relatively quickly. However, learning how to swim can be quite an undertaking, and often times it can keep people from giving the sport a try.

AM: What’s the hardest race you’ve ever competed in?

TO: The Ironman World Championship is the hardest race I’ve competed in. Not only do the elements (heat, wind, humidity) make it grueling, but the quality of the field makes it a true test.

LM: Although the course isn't considered very hard, one of the hardest days I had to push through in my career was when I raced the 2011 Ironman European Championships in Frankfurt in freezing cold and raining conditions. I have never raced well in the cold, but I was pleased to finish sixth in a quality field and in those conditions.



LM: Experience counts for a lot when you hit a low point during an Ironman race. Having done 25 Ironman races in my career, I have overcome plenty of tough situations during races to finish strong. It's almost always a mental limitation and drawing on your past experience, and tough training sessions in preparation for the race can help push the body through the rough patches.

TO: When I am at my limit and hurting, I focus on the moment. An Ironman is a long day, and can be a lot to wrap your head around. When it hurts, you can't think of the entire picture. If you break it down to the moment, it becomes manageable.



The Gear

TO: I like to compete in a suit that will help me save me time and energy by reducing drag, so I race in Aqua Sphere ’s Energize Compression Speedsuit. The speedsuit also compresses the core muscles to damp vibration, which lessens muscle fatigue, leaving me fresher for the bike and run.

LM: I generally train in a drag swim suit to add that little extra element of strength, and then when I switch to my Aqua Sphere Energize Compression suit, I feel faster, more streamlined and hydrodynamic in the water.

AM: What running shoes do you wear and why?

TO: I wear the K-Swiss K-Ruuz racing flats. They are super light and have a water-resistant upper so my shoes don't get too heavy when I douse myself with water at the aid stations.

LM: This season I have been really stoked on my switch to Saucony shoes. It's exciting to be working with a genuine running shoe company that has a long history in the business. I do a lot of my training in the Mirage 3, and race in the Kinvara 4.

AM: Do you use any fitness gadgets?

TO: My favorite piece of tech gear is my SRM power meter. It’s the most accurate power meter on the market.

LM: My Quarq power meter is the most valuable training and racing tool I have. Most of my rides are set around power zones, and my Ironman pacing relies heavily on my power output. I use a Garmin 510 head unit that reads my power information, while I relay on a Garmin Forerunner 910XT for my pacing during the marathon.