The Official Ironman Hawaii 2013 Race Report

Get the audio, video and nitty gritty details of my 2013 Ironman Hawaii race, along with 33 post-race questions from fans, readers and listeners, by clicking here.

My "Minimalist Training" Build-Up to Ironman Hawaii World Championships

Want a sneak peek into exactly what I'm doing for my "minimalist" triathlon protocol before Ironman Hawaii on October 12? 

Here's what the last month of training looks like (and click here to see exactly how I qualified, what I eat/drink, etc.):

Sep 2, Mon: Bike 3 miles to the YMCA, swim 30 minutes of 200m repeats, 20 minute easy treadmill run for recovery, bike home.

Sep 3, Tue: Ride Elliptigo to YMCA, do 5x5 heavy lift (squat, deadlift, overhead press, clean), 30 minutes sauna.

Sep 4, Wed: Travel to wilderness survival camp. Day off. No phone or computer access.

Sep 5, Thu: Wilderness survival camp. No phone or computer access.

Sep 6, Fri: Wilderness survival camp. No phone or computer access.

Sep 7: Sat: Wilderness survival camp. No phone or computer access.

Sep 8, Sun: Wilderness survival camp. No phone or computer access.

Sep 9, Mon: Home for one day. Hike with family.

Sep 10, Tue: Fly to London to speak at Global Triathlon Conference. Day off.

Sep 11, Wed: 1 hr lift/bike/run high intensity interval training in hotel gym.

Sep 12, Thu: 1 hr lift/bike/run high intensity interval training in hotel gym.

Sep 13, Fri: 1 hr lift/bike/run high intensity interval training in hotel gym.

Sep 14, Sat: London Primality workshop

Sep 15, Sun: 1 hr lift/bike/run high intensity interval training in hotel gym. Fly home.

Sep 16: Mon: Easy Elliptigo ride on the trail by my house. 30 minutes sauna if time.

Sep 17, Tue: Bike 3 miles to YMCA, 30 minute swim "skills & drills", 20-30 minute sprint workout on treadmill.

Sep 18, Wed: Bike 3 miles to YMCA, 30 minutes lift, 30 minutes sauna if time.

Sep 19, Thu: Bike 3 miles to YMCA, 30 minute swim "sprint" workout, 20-30 minute tempo workout on treadmill.

Sep 20, Fri: 30 minutes kettlebell/mace/clubbell workout. Bike 3 miles to YMCA, 30 steady hypoxic swim, 30 minutes sauna.

Sep 21, Sat: Long ride. 80-100 miles.

Sep 22, Sun: 90 minute hilly run. 

Sep 23, Mon: Recovery day. Yoga. Possibly hot yoga.

Sep 24, Tue: Bike 3 miles to YMCA, 30 minute swim "skills & drills", quick sprint workout on treadmill.

Sep 25, Wed: Bike 3 miles to YMCA, 30 minutes lift, 30 minutes sauna if time.

Sep 26, Thu: Bike 3 miles to YMCA, 30 minute swim "sprint" workout, 20-30 minute tempo workout on treadmill.

Sep 27, Fri: 30 minutes kettlebell/mace/clubbell workout. Bike 3 miles to YMCA, 30 steady hypoxic swim, 30 minutes sauna.

Sep 28, Sat: Sufferfest Blender ride.

Sep 29, Sun: 90 minute hilly run. 

Sep 30, Mon: Recovery day. Yoga. Possibly hot yoga.

Oct 1, Tue: Bike 3 miles to YMCA, 20 minute swim skills, 20 minute treadmill run, 30 minutes sauna.

Oct 2, Wed: Bike 3 miles to YMCA, 20 minute swim sprints, 20 minute lift, 30 minute sauna.

Oct 3, Thu: Bike 3 miles to YMCA, 20 minute swim sprints, 20 minute treadmill run, 30 minute sauna.

Oct 4, Fri: Hard 1 hour swim. 30 minutes sauna. Lift if time.

Oct 5, Sat: 60 minute run. 30 minute swim skills workout.

Oct 6, Sun: Sufferfest Blender ride.

Oct 7, Mon: Bike 3 miles to YMCA, 20 minute swim skills, 20 minute treadmill run, 30 minutes sauna.

Oct 8, Tue: Travel to Hawaii, day off.

Oct 9, Wed: Bike to pier, quick swim. Short treadmill run at hotel. Mobility work.

Oct 10, Thu: Bike to pier, quick swim. Mobility work.

Oct 11, Fri: Bike to pier, quick swim. Mobility work.

Oct 12, Sat: Race Day!

Questions, comments or feedback? Leave them below. 

Finally, click here to donate to my podcast and, in doing so, directly support my journey to get to the big race in Kona!

An Insider Sneak Peek Into My Last Month of "Minimalist" Triathlon Training Before An Ironman Triathlon

Want a sneak peek into exactly what I'm doing for my "minimalist" triathlon protocol before Ironman Canada on August 25? 

Here's what the last month of training looks like:

7/21, Sun: 3 hour bike ride up Mt. Spokane (1 hour to base, ~30 minute climb, descend, 1 hour home). Ironman pace.
7/22, Mon: 90 minute run with 3x10 minute Zone 3-4 hill repeats.
7/23, Tue: Bike to pool (2.5 miles away from house), 40-60 minute swim as 500-800m repeats.
7/24, Wed: Bike to gym (2.5 miles away from house), 30 minute heavy lift.
7/25, Thu: Bike to river (1 mile away from house) for 30 minutes of swim/run repeats.
7/26, Fri: Bike to gym, 30 minute lighter lift with core/balance.
7/27, Sat: 90 minutes Sufferfest blender on bike with 30 run off bike.
7/28, Sun: 90 run on treadmill as 5 easy, 3 hard, 5 easy, 6 hard, 5 easy, 1 very hard repeats.
7/29, Mon: Off
7/30, Tue: Elliptigo to pool for swim
7/31, Wed: Bike to gym, 30 minute heavy lift.
8/1, Thu: Bike to river for 30 minutes of swim/run repeats.
8/2, Fri: Elliptigo to gym, 30 minute lighter lift with core/balance.
8/3, Sat: LAST LONG RIDE DAY, 90 MILES RACE PACE WITH FULL FUELING PRACTICE
8/4, Sun: Off. Lots of foam roller/mobility work.
8/5, Mon: LAST LONG RUN DAY, 18-20 MILES AS 3 MILE LOOP AROUND MY HOUSE
8/6, Tue: Easy recovery swim in river. Yoga.
8/7, Wed: Bike to gym, 30 minute heavy lift.
8/8, Thu: Off day with easy swim drills.
8/9, Fri: Bike to river for 30 minutes of swim/run repeats.
8/10, Sat: Olympic Distance Triathlon.
8/11, Sun: Easy recovery bike 60 minutes, easy recovery swim drills.
8/12, Mon: 1 hour hard upriver swim
8/13, Tue: Bike to gym, 30 minute heavy lift.
8/14, Wed: OFF, travel to Atlanta.
8/15, Thu: Ancestral Health Symposium, minimal training (short lift, short run).
8/16, Fri: Ancestral Health Symposium, minimal training (short swim, short bike).
8/17, Sat: Ancestral Health Symposium, minimal training (short lift, short run).
8/18, Sun: Ancestral Health Symposium, minimal training (short swim/bike/run).
8/19, Mon: Bike to pool, 1 hour swim drills/feel for water.
8/20, Tue: Bike to gym, easy body weight lift.
8/21, Wed: OFF, travel to Whistler.
8/22, Thu: Swim/bike/run short repeats, mobility work.
8/23, Fri: OFF, mobility work.
8/24, Sat: Swim/bike/run short repeats, mobility work.
8/25, Sun: RACE.

Only thing that doesn't appear above are the "underground training tactics", like isometric holds after bike rides, cold thermogenesis, some electrical stimulation, etc. Leave your questions or comments below and I'll be happy to reply!

Ironman Japan 70.3: The Official "Ask Me Anything You Want" Article.

A few days ago, on the BenGreenfieldFitness Facebook page, I posted this:

***This is the official "Ask Me Anything About Ironman Japan 70.3" thread.*** You ask, and I'll answer in the race report I'm writing on this Sunday. Pacing, fueling, pre-race, post-race...whatever you'd like to know, comment below, and feel free to share!

And you had some great questions. 

So let's jump right into this non-run-of-the-mill race report (and for a more comprehensive discussion of the Japan 70.3 logistics and nutrition, listen to last week's  06/08/2013 "Naked Truth" phone app episode with Jessa, which we recorded after downing a post-race bottle of cold sake)...

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Dom Leste With the changes you made, how did your HRV & other biomarkers during the week & post race compare to wildflower?

As I reported here, leading up to and after Wildflower my cortisol hormone was out of control, and my heart rate variability, an important measurement of my nervous system health and overall training "readiness" was dropping.

So in the 5 weeks, separating Wildflower and Japan, I incorporating deep breathing and meditation, and also added a complete recovery day with "yoga only" (during which I also popped Master Amino Pattern like it was going out of style).

In addition, I started eating more. Like just "not being hungry ever". I don't weigh myself so I have no clue if I gained weight, but I wanted to send a message to my body that it didn't need to be catabolic and stressed. Thanks to Dave Asprey, a big part of that "eating more" was just more MCT oil and butter mixed into smoothies and stuff like that.

Anyways, my weekly Talking20 blood measurements still aren't in, so I have no clue what happened there. But my morning heart rate variability measurements went up significantly. So there's that. 

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Arik Riehl What are the major changes you have to make in order to compete at a event where there is significant time differences?

Since Wildflower?

I ran less (two runs per week, one 90 minute hard run and one 30 minute sprint/skills run).

Played tennis less.

Sat more (i.e. took more breaks from my standing workstation).

Ate more (see above).

So my body was way more recovered going into this race.

I also changed to rhythmic breathing and nasal breathing, based on two books:

-Body, Mind & Sport by John Douillard

-Running on Air by Budd Coates

I used this new form of breathing all during the race and it helped a bunch. I think it's why I PR'd in the half marathon.

Then of course remember Japan 70.3 is a different course - flat and fast.

Finally, I held a new kind of running flask and I think it made me run faster. No joke. Scroll down to bottom of this post and check out the MyList. It is called a "Vapor".

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Andrew Gowans Damm that is a fast run. Congrats! Q's - how did carb reduction effect your training in the first few weeks? Did you notice increased Hr and RPE during that time? If so, how long before you started to feel good / normal in training? What is your training 60/90 min long tempo run pace?

I was already on a "low carb diet".

So I switched to a ketogenic diet, which means I wasn't "cycling carbs" back in on the weekend. I talk about that here.

But it really is a moot point because I used my Metron ketone breath testing tubes during this trip and I wasn't in ketosis at all in the 2 days leading up to Japan. Too much travel and rice, and due to a shipping delay, I wasn't able to bring along my planned supply of MCT oil, coconut oil and butter. So ketosis kind of went to crap.

Like, race morning breakfast was a bowl of white rice.

But I still used only 200-250 calories per hour DURING race (of UCAN + MAP + X2Performance). So I was still tapping into primarily fatty acids during the event.

Also, I have no clue what my normal running pace is. I run based on feel and breathing and here's why.  (But I still recommend the athletes I coach to use HR monitors/GPS for the important runs so I can see what's going on with them as their coach).

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Steven Hall Why do you often understate your training volume?

I don't understate my volume, Steven.  People think you have to train a bunch to be fast.

Read this.

I use that "Ancestral Athlete" approach I describe in that link I just gave you. I go "balls out" when I train, then I recover really well. That's it. There's nothing magical about it.

If I wanted to go pro, and get really fast, I'd amp up training volume and switch to an 80/20 approach. But I don't have the time or desire to do that. I get ADD if I ride my bike longer than 2 hours or run for longer than 90 minutes so I avoid that as much as I can.

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N=1 Lifestyle You going to stay ketogenic with your fueling for this race or keep your regular fueling strategy and get back to the ketogenic diet after the fact?

Well, see above. Plan was to stay ketogenic, but it didn't happen. It's damn hard to do when you're traveling, that's for sure. I'm back into ketosis now, mostly with Bulletproof Coffee, keto kale shakes and very little carb.

Like today I'll have this for breakfast.

Then go to church. Then have a sardine salad for lunch. Take a nap. 10 mile trail run at a fast pace. Can of coconut milk. Frisbee golf with kids. Liver, sauerkraut and roasted eggplant for dinner, along with lots of butter.

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Bradley Odom Would love to see you power numbers during the race, as well as mile splits on run. Thanks!

LOL. So would I. But I don't track any of that stuff. Bad me. I'm more qualitative than most people think. But part of what makes me happy about this sport is unplugging and just not having computers and phones and stuff around while I'm racing.

I did wear my fancy Timex Run Trainer. But I just had the chronograph function going and that was it.

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Dan Ordoins N=1 Lifestyle. Same question. Ben Love to here more of YOUR thoughts on Keto for performance and PPP pathway.

I think it will be another year before I can realize full benefits of ketosis. Listen to this Jack Kruse podcast to hear more about why. Body takes awhile to be able to fully tap into PPP.

Also, based on what I described earlier, I have yet to do a full race in "ketosis". Ironman Canada will ultimately be the first "true test", but that's just the way the chips fall. I have a big training weekend planned in Canada July 5-7, so I'll keep folks posted on how that goes over on the Facebook page.

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Finally, I've decided to make a "MyList" for you of all the gear and nutrition that I use for a race like this. Check it out below - I hope you find it helpful! If you have more questions, comments and feedback, leave them below!

Get Hella Good Karma Points from Ben Greenfield

I need a super quick favor from you...

The brand spankin' new BenGreenfieldFitness phone app launches on June 4. That's today. 

My goal is to rank as a top app. And to do that, I gotta get at least 5000 downloads during the 48-hour launch window today and tomorrow.

Trust me - YOU can totally help me pass that number. 

So sometime today or Wednesday, it would be killer if you could mention the app to your  friends and followers on Twitter, Facebook, blog, newsletter, whatever. Just something quick like:

"Ben Greenfield just launched a free fitness app - Android: http://goo.gl/yisgR - iPhone: http://goo.gl/B6MyR. Check it out & rate it!"

I owe you one big time if you can help me out on this one...so spread the karma! And of course, be sure to grab the free app for yourself too...

  

Wildflower Race Report

I've published my Wildflower triathlon race report on my other blog and you can read it by clicking here.

There are a ton of nutrition and health take-aways, especially if you want to know more about how much triathlon can damage your body if you're not careful!

Enjoy...

Gettin' Schooled by the Sea at Laguna Lang Co Triathlon in Vietnam

Yeah, I ate an octopus the day before the race. For courage, of course.

I gotta admit - it seems like it's been awhile since I've raced.

As a matter of fact, the last time I did a triathlon was in Thailand last December, and since then it's been a lot of tennis, snowboarding and pumping iron.

But I’ve always said that if I were forced to choose one triathlon on the face of the planet to be on my race “bucket list”, I’d go with the December Laguna Phuket triathlon in Thailand, a race well-known for it’s friendly cultural setting, mouth-watering cuisine, scenic and challenging courses, and legendary post-race parties.

So when I heard about Laguna Phuket’s new sister event, the April 14 Laguna Lang Co Triathlon in Vietnam, I registered, got my Vietnam visa (easy to do online) for 7 days in Vietnam, and hopped on a plane to Da Nang International Airport for a 1.8k Swim, 62k Bike and 12k Run.

The actual race takes place at Laguna Lang Co,  a new holiday destination resort built on Lang Co Bay in Central Vietnam. The resort is slated for a bunch of extra development, but right now includes the Banyan Tree and Angsana hotels and spas, multiple on-site restaurants, a fully stocked gym, an 18-hole championship golf course, an enormous lap swimming pool that nearly circles the entire resort, and recreational activities like ATV rides and bungee trampolining.

Man, I hate triathlon travel. Such a drag. ;)

So you're kinda spoiled.

The events were awesome (as I've come to expect from the Laguna group), with a police-guided motorcycle bike tour of the course, good-sized pre-race buffet party full of Vietnamese foods like meat curries, fresh rolls with peanut sauce, seafood soups and an colorful variety of dragonfruit, mangoes, guava, pears and melons. 

And lots and lots of spa time (photos below).

Police guided tour of bike course

Gotta love Dragonfruit...

Alright, alright - so I know you're getting the idea that I pretty much stuffed my face, got massages, and lounged by the pool the whole time, but I did actually race, so let's get down to the nitty-gritty details.

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Swim

Breakfast: 2 packets UCAN Superstarch

Nutrition 45 minutes before swim start: 10 MAP, 1 packet TianChi, 1 shot "X2Performance" (a new blend I'm trialing).

Gear: BlueSeventy PZ3+ Skinsuit over ChampSys Team Timex one piece race suit, BlueSeventy Element Goggles

(Especially for long trips, I also travel with some general health supplements like Mt. Capra colostrum, Mt. Capra probiotics, Lifeshotz antioxidants, etc. and I'll do a post soon about that, or you can watch this video).

The swim is a fairly straightforward point to point course, heading straight out to the sea from a running beach start in front of the Banyan Tree, then turning right to swim parallel to and exit the water at the Angsana beach. 

The seas were really swelling this year - so much so in fact that up until the race start they said there was about at 10% chance that we would actually have a swim at all. I ventured out into the rough waters the day before and got tossed around a bit - I must admit more than any other race venue I've been to in years of racing. Even though I'm a relatively decent swimmer, I suspected the swim would give anybody even mildly uncomfortable about open water swimming a real scare, so I was curious to see if they'd even have a swim. 

As it turned out, on race morning they actually shortened the swim to 1.2K, and gave any participants an option to complete the duathlon if they wished to opt out of the swim.

Pacing doesn't really matter for a 1.2K swim. You just go hard the whole time, and the first 200m or so is the most important to establish good positioning in the water. 

Knowing Ironman world champion Chris McCormack was a talented surf rescue swimmer, I lined up behind him at the running beach swim start and planned to head in the general direction he did (with the caveat being that I knew he'd leave me far behind his wake within a matter of minutes). So even though I had the pleasure of watching him disappear fast ahead, my attempt to shadow him at least left me with a tough, but relatively well-navigated path through the swells.

Me in red cap, far left, behind Macca.

Once I made it past the big breakers, my swim felt fast and good, which I was happy with as it was my first chance to trial my "minimalist triathlon training" protocol - and I hadn't swam any "intervals" of anything more than 200 meters up to this point in the season. 

Perhaps I got a bit too confident though, because as I was mere seconds from finishing the swim, and literally body surfing into the beach on a giant swell, I lost control and was body-slammed hard into the ocean floor. I somersaulted, stood up, gasped for breath, got hit by another wave and tossed nearly 10 feet. I felt my knee and low back twinge as I slammed into the ocean floor again, but was more embarrassed than injured, as this all happened as a crowd of onlookers at the swim exit watched. 

Do despite getting schooled by the surf at the swim finish, I came out of the water in 8th place, at just over 18 minutes. 

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Bike

Nutrition: 2 packets UCAN Superstarch with 2 shots X2Performance (mixed in downtube water bottle) and 10 MAP (in ziplock bag in jersey)

Gear: QR Illicito with Shimano DI2, Shimano CR-50 wheels, Challenge "Triathlon" tires, Louis Garneau cycling shoes, Gray Aerodome helmet

The bike was a scenic, flat and fast time trial course that weaved through open roads alongside rice fields and small villages. Within 5K out of Laguna Lang Co is one of only three relatively short climbs on the entire course, with a second climb 15K in, and a final climb back into the resort area near the finish. The climbs are all short, with the longest one being that one in the middle, at maybe a 1/2 mile. The course is primarily a large loop consisting of well-marked, paved country roads, a short section on the national highway connecting Hanoi and Ho Chi Minh City, and a circumference around a lake (Lap An Lagoon). 

And I was literally by  myself the entire time on the bike. At one point, a marshall rode past me on a motorcycle, a couple times a TV film crew came by for some footage, and that was it. I've had this happen before - being in "no man's land" sandwiched between the pros and the rest of the age groupers, and when it happens, the toughest part is simply to not lose focus, as there's not a whole lot to think about out there. In my case, I'd blow up trying to close a 3 minute gap on the pros, and I'd lose too much time spinning it out and waiting for some age groupers to work with. So it was just a solo time trial 

I tend to "mash" on these long, flat courses, and rode at a cadence of about 60-70rpm nearly the entire time, finishing the 62K at about 1:40 and getting into T2 right where I began, still in 8th place.

Even though it was flat and fast, this was honestly a tough bike ride for me - not just mentally, but also physically. Since this was the first race of the season, I haven't ridden longer than about 20 minutes in awhile, and I should probably get 2 or 3 good, focused 60-90 minute long intervals rides before Wildflower Long Distance triathlon in May (my first "A race" of the season). 

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Run

Nutrition: One more shot of X2Performance halfway through.

Gear: Skora Running shoes

The run at Laguna Lang Co triathlon is a two lap course that weaves on slightly undulating paths along a golf course and ducks in and out of the resort area, primarily on grass and golf cart paths, with a few short gravel track sections. 

Although the early swim start of 6:30am ensures the majority of the race is not excessively warm, I arrived expecting tropical climate heat by the time I was out on the run. But this year’s race was unseasonably cool and overcast, with occasional bursts of rain - so it never really got too warm - good news for my Washington white skin and extreme lack of heat acclimation. 

I'm not sure if it was the cooler conditions, all the off-season tennis and snowboarding, the Hurricane treadmill workouts or the Litvinov sprints, but I ran like a bat out of hell and felt great the whole time, finishing the 12K in 47 minutes, passing two athletes (and learnng later that another dropped out), and arriving at the finish line as: 

5th overall and 1st place amateur.

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Post-Race

It was certainly a pleasant arrival at the finish line, which was stocked with fresh Vietnamese foods, dozens of massage therapists, and plush seats and tents for post-race lounging. So I did a bit of stretching, got a massage, pushed my bike literally fifty feet into my hotel room and by 10:30am was sitting at the Angsana hotel's breakfast buffet.

Of course, as expected, the post-race parties began soon after the race, with a lively beachside and rooftop cocktail pool party just hours after the race finish, followed by another huge buffet at the post-race awards ceremony, and finally a DJ and dancing party that stretched into the wee hours of the night.  So basically, if you do this race, come prepared for your day to just be beginning when you cross the finish line.

Mmm...my favorite - spring rolls...

 After sleeping in the morning after the race, I took a complementary 90 minute shuttle trip to the nearby city of Hoi An to take in the local culture and Vietnamese architecture, temples and houses, as well as get in some shopping, spas and a variety of authentic Vietnamese street food like fresh seafood in rice paper, beef and shrimp skewers, and tasty Pho noodle broth.

The last couple days I was there after the race, the sun came out, it got hot, and I had a chance to do a little training in what I'm told is the more typical weather this time of year, and it definitely did get warm - so come prepared for that if you plan on showing up next year!

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Summary

I could totally see Vietnam turning into a triathlon training and racing hotspot. 

If you dig Asian travel, I'd check this race out - and for me, it was a nice way to get a bit of a tune-up in and kick of the race season with a solid effort. I love to help folks out with triathlon advice, so leave your questions, comments and feedback about nutrition, training, pacing, the race, or anything else below.

By the way, leave your comments below or email me: ben@bengreenfieldfitness.com if you're interested in doing the "sister" race in Thailand this December - http://www.lagunaphukettriathlon.com - I'm considering putting together a 2 week trip to that race for anyone interested...first come, first serve - max would be 12 people.