- Morning, Trainiacs.
- We're in Kona.
We're here, this is day one, and we are about to just go
right over there and do a walk through the course
with the man, six-time champion Dave Scott.
(upbeat music)
Okay, so we're here with Dave Scott.
For those of the say, six people that don't know
who you are, why don't you introduce yourself?
- Well, we were just talking here on the pier, Taren,
and this is my 38th year that I've been here to Ironman.
- 38th?
- Well, I'm older, I'm older than you, and older
than probably a lot of your viewers.
I did Ironman in 1980, that was the
third year of the event, and it was in Oahu,
and since then, '81, it's been
over here on the big island, so.
We are here, Ironman Week, and it's a crazy week,
just coming down here today but it's always great energy.
- Yeah, it's fantastic.
Six time winner here, so the man, literally "The Man"
is your nickname, knows the course.
So let's just give people kind of a, bit of an overlay
of what they can expect on race day.
Let's talk about the swim for, the people, let's say
they're a mid-pack swimmer like that, that really
meaty part of the swim, that 1:30ish kind of swim,
this is one of the few remaining mass starts
that they can experience in the world with
Ironman going more towards rolling starts.
How do people approach this swim?
- Aggressively.
- Aggressively?
- (laughs) Aggressively.
- How so?
- Well, I think a lot people that, everyone's gonna have
a comfort zone, so when they span out, it's fairly
narrow here in the harbor, and you've got about 125 meters
right to left, so being next to the pier,
the pier's a direct line,
but if you're a little apprehensive and
ambivalent about the start and elbows going like that,
better to be on the left side and then kind of angle in.
The swell has a tendency to kick everyone out to sea,
so even when you watch the pros, you'll see kind of
a banana arc, they're going out to sea
and then they have to correct.
So I think for the folks that are here
and they're the 1:30 people as you describe,
look at that first buoy, it's about 300 meters offshore,
and hit that right on a T.
- Okay.
- So whether you're on left side, right side,
go right at that first buoy and don't do the banana.
One other thing that happens with a lot of the newbies,
you're surrounded by people cause there's a lot
of folks out there, and as you said,
it's not the rolling start, it's the mass start.
Like the good old days, that's what we like to see.
Most people have a tendency to be a little overzealous,
they're anxious at the start obviously,
and they have a tendency to hold their breath.
And even when they turn their head to the side,
you can see people kind of take a quick inhale,
it's not really an inhale,
and they're not exhaling, so you can get 100 meters
into the swim and realize you're clearly hypoxic
and panicky, so I always tell people, the blue sky,
look up at the sky, not those orange hats
that are moving around, take slow methodical breaths,
and see your exhale, the water's clear and
you can blow out of your nose and your mouth.
So when people do that at the outset,
it has a calming feeling and that's what you want.
- Okay, so let's talk about the bike now, Dave.
There are all these different sections that
everyone talks about, being so legendary for
being difficult to climb up to Hawi,
the open sections where the wind's just howling
off of the ocean, that last 30k in any Ironman is difficult.
Is there a section that is the most difficult,
emotionally, and what can athletes expect
to be going through when they go through that section?
- Yeah, good question there, broad question.
I mean, the bike course has lots of challenging spots.
I have a series that's out that
kind of goes over those multiple spots.
I always tell people, and even the pros, and I'll use
Sebastian Kienle as a good example.
He's won the race here, amazing cyclist,
he caught the lead pack at 30 miles on his victory.
In other words, he had to make up that time,
slowly made it up and then blew everyone away.
He had his best swim ever a couple years ago,
and in the first 4.8 miles, about 8 kilometers
here in town, it climbs up a lot.
And he smashed it.
And certainly was well above his VO2 on that.
I see a lot of amateurs doing that, it's like they're
doing a flat-out time trial and it happens to be,
you know, a couple K long.
So, they get to the bottom Palani Hill in town
and there's droves of people there,
and they're just going at a suicidal pace
which is just nonsense, so they get the top of Palani Hill,
I think a lot of them have gone too hard.
So they've gotta back off.
So that's really one, and that's just at the outset,
that they need to kind of temper that down a bit.
The second most difficult part is
as they get at the base of the Hawi climb,
and it's 12k seven miles, you see the seven mile sign,
and that first mile is the steepest.
And when you see that, quite often you have
a good headwind, a big headwind, it can be anywhere
between 15 miles to 40 miles an hour,
and (laughs) a lot of people go my gosh,
you know, where are my legs?
That's number two, I know you only said one but
we've got a lot of time.
(laughs) The third one is at Kawaihae, coming back.
And Kawaihae is at the sea, and you climb up
about 1800 meters, maybe not quite that far,
to the Queen Ka, the main highway.
You have 60k to go.
You said 30k, that last 60k, people get mentally soft,
and we've seen attrition with the men pros,
the women pros, and all the way through the amateurs.
With 60k to go, 120k into it, a lot of them are just spent.
- Interesting, so how do they prepare for that?
Is it nutrition, like you mentioned?
- I didn't mention nutrition, you just did.
- You did.
- I did?
- I listened.
- Really? I said nutrition?
- I was on top of that.
- I don't know if I said nutrition, Taren, but I think its.
- We're gonna go back to the tape.
- It's, nutrition.
(beep)
Nutrition can be a big issue,
because people have a tendency to eat too much too soon.
It's a long day, they think Kauai, the conditions are tough
so therefore as they get out of T2, I've gotta gobble
down 1000 calories, and I've heard people do this
and see them do this, and they're able to get through
a good, better part of the cycling leg, and they get
to the run, they've got huge GI problems.
And that kind of permeates all the different levels,
I hear with the pros as well.
Whatever you do in training, try to match that here.
Similar conditions, obviously, this humidity and heat.
You may need 20% more but you cannot come out of it,
a T1 and think you can win the race by
taking in more nutrition, that's a huge mistake.
So that clarify nutrition?
- Well, you didn't ever say it.
- (laughs)
- Let's get into the run.
Let's assume everyone's done training,
they've got the volume in their legs.
Almost everyone is expected to walk at some point.
A lot of the winners, year to year, will even walk.
But how can the average age grouper, who's done
the right training, limit the damage that happens
in that last half of the marathon?
- Well, first off, I don't agree with your statement
about getting the volume in your legs.
- Is this payback because of the nutrition crack I made?
- No, no, no, not really.
I'm supposed to be the pseudo-expert, so, you're the color.
- The color?
- Yeah, the color.
- I'm the foil.
- You're the color.
I think a lot of people have a tendency
to do too much volume, cause it affects really
what's called the energy organelle,
the mitochondria, so when people keep doing
volume, volume, volume, particularly as they get close,
there's actually the deterioration in their ATP
and mitochondria, that's kind of technical.
So, early on in the year, when the pace is slower
because their fitness isn't there,
there's nothing wrong with doing volume,
but you can't do it week to week to week,
which has been the model for a long time.
That is a mistake.
So, now that I've corrected you on that, Taren,
regardless of that, if they allow themselves
to rest a little bit in the last three weeks,
and keep their light training program,
they should be ready to go.
The run, to minimize down time, you have to anticipate
the aid stations, and do you need aid?
And they're spaced out every mile.
And when you come to that aid station, have a plan.
I think a lot of people are chaotic when they go to it
and they end up walking, and you can eat up a minute
to a minute and a half at every aid station times 24,
or 25, and it's a huge amount of time.
So, I always tell people, keep shuffling.
Even in the old days when we had the Boy Scouts out here,
(laughs) just kind of saying, "Oh my gosh, hand me
"that, that fluid, okay?"
I would always point to em, and I'd point to em and say,
"Okay, come with me, come with me.
"Run with me, run with me, run with me."
They'd get it, so they'll come out.
And I think, you know, the amateurs, the pros,
you don't have to hit em with a baton over the head,
but you can tell them, "Hey, move with me, I'd like
"you to give me that aid."
And it works.
And I have athletes that we're talking about
that, we've, you know, we've talked about this exactly.
Minimize that time in the transition areas,
keep your legs moving, and if you feel like you're
having to walk, start your arms again because your arms
will dictate or mandate the leg speed.
- Keep that moving.
- Yeah.
- Very interesting stuff.
So, if you want to get the entire play by play
of the entire course, Dave has that on his channel.
How many videos are on that?
- Well, we're leaking them out slowly,
but I also have a series that's out, so.
We just started this, Dave Scott TriClub,
and we have a lot of videos on that, and I shot
some other ones for HOKA about the Kona Course.
But they have applications to all Ironman races,
even though there's some particulars that,
as you asked me here, I think when people go into
an Ironman race, it's an Ironman race so
what do you think about?
So I have swim tips, I have running tips,
I have cycling tips, and then go to
DaveScottTriClub.com, and they can find all about my club.
- Perfect, we'll link to everything over here
in the side, in the description below.
Thank you very much, Dave.
- Okay Taren, pleasure.
- Yeah.
- Nice chatting with you.
- Yeah.
- All right, if you need some more tips.
- My pleasure.
- If you need some more tips, just holler, you know,
those long days and nutrition.
- You already corrected me on the swim.
- Well, you're pretty good on land, but you.
- (laughs)
- I need you see in the water over here, and see
what a disaster you look like.
Nah, I'm just kidding.
For more infomation >> Ronna McDaniel: Republicans are energized ahead of the midterms - Duration: 4:13. 
For more infomation >> Нежное пожелание СПОКОЙНОЙ НОЧИ ! Сладких Снов!#Мирпоздравлений - Duration: 2:17. 
Không có nhận xét nào:
Đăng nhận xét