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IMTX- Ask Me Anything
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For anyone who is interested...I have just put up a response to yesterday's announcement from Ironman about the records standing. Here is the link: http://www.matthansontri.com/2018/05/02/1318/

I will put out a report as well where I finally actually talk about the race as well, but wanted to get this one out first.
Last edited by: matthansontri: May 2, 18 8:21
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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You were pretty amazing out there today. I think you passed me on the course while you were on your last lap. I was the one that yelled “Go Hawks” & gave you a wrestling comment.

I also live in Iowa & we had a pretty shit winter this year. What did you do to acclimate to the heat/humidity, or is that what you accomplished in the week or two prior that you spent in the Woodlands? Thanks.
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Re: IMTX- Ask Me Anything [turningscrews] [ In reply to ]
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Thanks. I think I gave you a thumbs up on the comment...or I tried to at least!

I trained in Iowa for most of the build. I did an overdress/sauna protocol leading into Campeche 70.3, then came down to texas on April 3 before Galveston. The weather here was actually quite cool (amazing training weather, not great for heat prep) leading into the race so incorporated some of the same protocol last week as well.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Tutukin was really running just an inch of you. Is that not annoying, stressful?

Why didn't you let him take the front? Were you so confident he could not follow?

Can you win Hawaii :-)?
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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I just wanted to say congratulations.

Rhymenocerus wrote:
I think everyone should consult ST before they do anything.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Congrats on a great race. The point you made about the distance of the course and Tim Don’s record shows me your are a great person too.
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Re: IMTX- Ask Me Anything [Testrider] [ In reply to ]
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I've never had anyone run with me like that before for the entire race. Yes, it definitely puts pressure on things, but I didn't really find it annoying aside from when my heels accidentally got clipped. Pretty common in road races for someone to be that close to you, and something I've talked a fair bit with my coach about the last few months. There are a lot of great runners in IM right now, it was only a matter of time before I got off the bike with one of them and got into a legitimate dog fight with. One way or the other, we knew it would bring out the best in me.

I jumped in front of him in the first mile of the run, I didn't know how long he would hang but I tried to let him take the lead a few times but he seemed content to just sit on my hip. He is a smart athlete and was playing to his strengths. As a former ITU guy, I was not wanting to get into a sprint up the runway.

Yes, I think I can win Kona someday, but I still have some development and things to work on. So no bold predictions of a win in 2018.





Testrider wrote:
Tutukin was really running just an inch of you. Is that not annoying, stressful?

Why didn't you let him take the front? Were you so confident he could not follow?

Can you win Hawaii :-)?
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Hard as nails, Matt.

How many times did you surge during the run and did he speak English well enough to have a conversation while running?

"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Matt,

I agree that you can podium or possibly win Kona in the coming years and I'm wondering what the things are you feel you need to work on to make it happen.
Also, how has your bike position evolved and do you feel it is completely dialed in or is there more changes to come.

Damian.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Curious as to your weekly SBR percentages during your buildup? Any thoughts about trying to stay with Starky or just let him go believing you would catch him on the run? How many grams of carbs do you take per hour on the bike and run?
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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What helmet were you wearing? Amazing win, congratulations:)
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Re: IMTX- Ask Me Anything [stringcheese] [ In reply to ]
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I didn't really surge until the very end. A race like that was about patients, I felt if I surged early I may have built up a bit too much fatigue being the pace was quite hot all run. I would have put in a surge if at any point I felt that his breathing was picking up or he was struggling, but he was holding strong all run so I didn't want to risk it.

Ivan speaks English, but we didn't say a word the entire run, lol.
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Re: IMTX- Ask Me Anything [newtridude] [ In reply to ]
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newtridude wrote:
Curious as to your weekly SBR percentages during your buildup? Any thoughts about trying to stay with Starky or just let him go believing you would catch him on the run? How many grams of carbs do you take per hour on the bike and run?

I'll have to go back and look at the weekly data and get back to you on that one...I have no idea. I function better taking things one day at a time. I trust the plan that Julie and Matt have for me, so just execute each day the best I can. I can't say that I've looked at any of the cumulative weeks since a big week of riding that I did in training camp.

I was always well behind Andrew. I wanted to minimize the loss, but also not hurt my strength. So I rode as hard as I felt I could on the day without jeopardizing chances at a solid run.

I took in 2000 calories on the bike. No clue how many on the run. Pretty much impossible to measure how much cola you get down the hatch in the aid stations. I did go through a 400 calorie flask of First Endurance EFS Liquid Shot on the run, and got all other calories from cola.
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Re: IMTX- Ask Me Anything [EnderWiggan] [ In reply to ]
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I wear the Kask Mistral helmet.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Many congrats on an epic performance Matt. Superb patient, strategic racing on your part!

What do you think has been your biggest improvement since linking up with Julie and Matt. What have they brought to the table? Finally, would you ever consider relocating full time from Iowa to Boulder and what does the race schedule look like for 2018?

Cheers Champ!!
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Re: IMTX- Ask Me Anything [Fishbum] [ In reply to ]
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Hi Again Damian

There is a lot I have to sort out between now and Kona. I need to continue moving forward in the swim, improve on riding in a group like Kona will be that has a lot of pace changes, and get back to racing well in the heat. Doing everything I can to tick off those boxes.

My bike position has changed quite a bit in the last 6 months and will continue to change as I develop the strength to hold the position. I raised my saddle, changed to the ISM 3.0 which allows for more pelvic tilt which opens up my hips. I am working on being able to hold the "turtle" longer and longer. Matt has a ton of tiny things that I can work on, so the position will hopefully continually improve.
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Re: IMTX- Ask Me Anything [Alfredo] [ In reply to ]
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Alfredo wrote:
Many congrats on an epic performance Matt. Superb patient, strategic racing on your part!

What do you think has been your biggest improvement since linking up with Julie and Matt. What have they brought to the table? Finally, would you ever consider relocating full time from Iowa to Boulder and what does the race schedule look like for 2018?

Cheers Champ!!

The biggest change is confidence. I have worked with some great coaches in my career who have fit the needs that I had at that time. Julie and Matt just get it. They work so well together. Matt has helped me be able to learn to express the power outdoors that I am putting out on the trainer which is something I struggled with in the past. Julie does a great job with me in the swim and the run and managing the overall stress. But mostly, they allow me to have a work-life balance. I get up and get all triathlon stuff done by 5:00 pm, then can be home mentally and physically with my wife in the evenings which makes a huge difference as well.

Not 100% sure on the race schedule, but I'll probably try to ride this fitness and do 70.3 Chattanooga and Coeur d'Alene before taking a nice break in early July, then tackling the Kona build.
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Re: IMTX- Ask Me Anything [Alfredo] [ In reply to ]
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Relocating to Boulder is not likely in the Cards. My wife has a job in IA, and health insurance is expensive...sooo...
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Congratulations on a great race, Matt! Wasn't long ago Ironman was a solo TT type effort. Seems to be a 'race' more often now, which brings a new dynamic.
Well done.


Brian Grasky
Grasky Endurance: World Championship Triathlon Coaching; Professional Training Camps
RETUL fitter, Biomechanist, USAT Level 3 Coach, USAC Level 2 Coach
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Matt,

Compare and contrast the swim this year versus last year. You seemed to make the front group for an extended period of time before falling off last year, this year it appeared you didn't make it at all. Or was it a concerted effort not to go as hard in the swim? I know you are swimming extremely well in the pool but how would you assess that translating in open-water? ? Does Dibens have a plan to improve this? Do you do any open-water swim training?

How was the bike this year compared to last. This year seemed like there was considerably more fire power in the group and I am curious how that changed the dynamics? You were not with the group at the beginning and had to catch up so my question is was that a concerted effort on your part to do that or was the lead group not well organized and you caught up at your regular effort? Were you concerned at all with Ivan on the bike, it definitely looked like to me he got the softer ride. Last year Tutukin was off the back of you by 20 minutes on the bike, at IMTX 70.3 3 weeks ago he was 7 minutes down. These time differentials don't' make sense and I am surprised none of the male pros take matters into their own hands and attempt to shake a rider like Tutukin.

How deep did you go in the run? I know that competition always brings out the best in us and can numb the pain, but do you think this race will require a longer recovery compared to previous Ironman races?


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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Impressive run and full respect for what you did irrespective of some distances questions. Good luck in kona. Get off the bike with Lange and that would be fun to watch.

On IMTX, do you think this is the right type of course for the NA Championship for pros and/or age groupers? You will have seen some of the negative feedback already and I will respect if you do not want to have a voice in that but as the race winner your thoughts would be of great interest.

Seems the women's pro race was impacted perhaps moreso than the mens as were many of the women's age groups with some unfortunate draft packs of age group men.

Not to derail the thread and I applaud your effort but your view from the pointy end of what was likely the only clean part of the race would be interesting to many of us.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Congrats on a great race Matt, great to see the CLEAN guy come away with the win! Also, hats off to you for being humble and acknowledging that it wasn't a "world record" due to the short course. Not a big believer in "world records" for distances, rather course records, so congrats on a course record! All the best on the rest of your season and hopefully see you at a race again this year!

-Brad Williams
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Congratulations--outstanding performance. We're going to have to make you an honorary Texan. Bravo!
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Congrats on a great race. It was dissapointing that they didn’t have live coverage this year, and of course it would have been the best year to have it!

How good did it feel to beat a doper head to head?

How different has your bike training been under Julie and Matt?

Congrats again on a great race. Sooo glad you took him down!

https://twitter.com/mungub
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
I took in 2000 calories on the bike. No clue how many on the run. Pretty much impossible to measure how much cola you get down the hatch in the aid stations. I did go through a 400 calorie flask of First Endurance EFS Liquid Shot on the run, and got all other calories from cola.

Whoa. Really, is that right? Close to 500 cals/hour? That's enormous. What form did that take?

------------------------------------------------------------
Any run that doesn't include pooping in someone's front yard is a win.
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Re: IMTX- Ask Me Anything [Thomas Gerlach] [ In reply to ]
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Hi Thomas

Swim: Last year, I was in the front pack for over half of the swim, this year I was there for about 500 yds then got popped off and slowly caught a few other guys who got popped off later in the swim and made a group of 3 guys. I think this swim was a stronger swim than last year for me since I did more a lone, but the execution was worse. I went out too fast for the first 400 yards and got tight and lost the pack early. Can't do much open water swim training in Iowa during the winter. Last year, we did our spring camp in Kona so we were able to swim OWS every day. This year we didn't have that option in Tucson. I'll swim open water a couple times a week once the lake warms up. Yes, we have a plan to address the swim.

Bike- Much stronger bike for me this year as well. I worked as hard as the race plan allowed for the first 75 minutes of the ride to bridge the 3 minutes I was down out of the water. (First 75 min was over 15w harder than last year's effort to bridge). I caught the group then moved to the front right away to make sure that everyone was there and no one had got away. Yes, the plan was to bridge hard if I didn't swim first pack. I tried to back off the pace a few times, but the group seemed keen to let me to a majority of the work and I wanted to minimize the losses to Andrew. I thought Andrew could go 7:50 with the perfect weather we were having, so I didn't want to just sit back and wait. I put in a number of hard surges (harder than what got me away from the group last year) but was never able to get away. Matt Russel was the only other rider who put in a real attack around mile 80.

I had nothing left to give on the run. There were many dark moments on the last lap. I have never felt this rough the day after a race...I feel like I usually do 3 days after a race, which doesn't make me look forward to the next two days. I'm hoping to recover in time to race Chatty 70.3 in 3 weeks. Will see...


Thomas Gerlach wrote:
Matt,

Compare and contrast the swim this year versus last year. You seemed to make the front group for an extended period of time before falling off last year, this year it appeared you didn't make it at all. Or was it a concerted effort not to go as hard in the swim? I know you are swimming extremely well in the pool but how would you assess that translating in open-water? ? Does Dibens have a plan to improve this? Do you do any open-water swim training?

How was the bike this year compared to last. This year seemed like there was considerably more fire power in the group and I am curious how that changed the dynamics? You were not with the group at the beginning and had to catch up so my question is was that a concerted effort on your part to do that or was the lead group not well organized and you caught up at your regular effort? Were you concerned at all with Ivan on the bike, it definitely looked like to me he got the softer ride. Last year Tutukin was off the back of you by 20 minutes on the bike, at IMTX 70.3 3 weeks ago he was 7 minutes down. These time differentials don't' make sense and I am surprised none of the male pros take matters into their own hands and attempt to shake a rider like Tutukin.

How deep did you go in the run? I know that competition always brings out the best in us and can numb the pain, but do you think this race will require a longer recovery compared to previous Ironman races?
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Re: IMTX- Ask Me Anything [Canuck1] [ In reply to ]
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Obviously, all of the pros were talking about this at the awards banquet today. The common theme that I gathered was the sense that we all turned ourselves inside out on the day only to seemingly have our performances immediately belittled by so many who weren't there. The bike was 177km. They had the permits for a 180km course, but that would have required a u-turn on the flyover, which if someone would have missed it would have been catastrophic. This was the same course as last year, I assumed they got the permits for all years under their contract at once to avoid the issue they had in 2016 but did not verify this. The marathon course was certified twice on friday. I think Scott said the first reading was spot on and the second was 100 yards long. Take a quick look at the "how short is IMTX thread" to get an understanding of some of the frustrations. The reports start at 5 miles short, then the report jumps to 8 miles short. And of course there was no way the run was legit...

Of course I think this is just fine for the NA Champoinship for the pros...but I've won it 3x now so probably a bit bias. It comes down to what do you want from a regional championship? Ocean swims in choppy water will favor swimmers, courses with huge climbs and wicked descents would favor cyclists, courses like Texas will lead to fast times...but does that mean they aren't good for a championship race? We currently have 5 very different course profiles for regional championships. Pros will chose the best course that suits their strengths. Why is that a bad thing? Look at how many different countries were represented on the start list for both SA and NA. If you were only allowed to race in your country's regional championship, I could possibly see an argument. But since we have the ability to choose the races that suit our strengths and schedules, I think it is actually better for the sport. I have always said the sport needs the best people putting it on the line to keep the popularity of the pro field. Without exciting races, the pros field in the sport will die. We need that for our careers to survive. I think the current situation with such different course profiles actually increases the competition for each race...at least at the front end of them. Yes, it would be great if there was more of a gap between the men start and the women start...and an even larger gap between the pro women and the AGers. That is a tough balance with the rolling start now and only having permits through midnight. But the same problem exists in Kona.

I am admittedly out of touch with what the NA championship means for age groupers. More Kona slots, but also more athletes racing, so don't really see a difference. But I don't know enough about it to make an informed opinion on this one. I will say that there are going to be issues breaking the groups up on any course with this many participants. There were some big groups out there...but no worse than Kona IMO...



Canuck1 wrote:
Impressive run and full respect for what you did irrespective of some distances questions. Good luck in kona. Get off the bike with Lange and that would be fun to watch.

On IMTX, do you think this is the right type of course for the NA Championship for pros and/or age groupers? You will have seen some of the negative feedback already and I will respect if you do not want to have a voice in that but as the race winner your thoughts would be of great interest.

Seems the women's pro race was impacted perhaps moreso than the mens as were many of the women's age groups with some unfortunate draft packs of age group men.

Not to derail the thread and I applaud your effort but your view from the pointy end of what was likely the only clean part of the race would be interesting to many of us.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Congrats Matt, that run was incredible. Do you have a key "benchmark workout" for the run where you dial in your pace? Like on your long run do you incorporate long intervals at 5:55 pace?

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Re: IMTX- Ask Me Anything [CCF] [ In reply to ]
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All fluid. First Endurance EFS pro.


CCF wrote:
matthansontri wrote:

I took in 2000 calories on the bike. No clue how many on the run. Pretty much impossible to measure how much cola you get down the hatch in the aid stations. I did go through a 400 calorie flask of First Endurance EFS Liquid Shot on the run, and got all other calories from cola.


Whoa. Really, is that right? Close to 500 cals/hour? That's enormous. What form did that take?
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Re: IMTX- Ask Me Anything [robgray] [ In reply to ]
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It's honestly hard for me not to run in the 5:50-6:05 range for workouts, but I'm working on it. My stride feels most efficient in that range and that's where I'm most comfortable. It's really hard for me, both mentally and physically, to run slower than that (when somewhat fresh). I used to get a stern talking to after many of my long runs by Coach Julie for doing them too fast. I shut off and run and the pace just drifts up into that range. A blessing and a curse I guess.

I don't believe in the concept of "benchmark workout." The benchmark is the entire build, not one or two big days. My long runs are always different. In the past I'd do the entire thing in the 5:55 range. I might do that once a build now, but haven't for a while. More over/under type intervals that leave the overall average of the workout in that time range.



robgray wrote:
Congrats Matt, that run was incredible. Do you have a key "benchmark workout" for the run where you dial in your pace? Like on your long run do you incorporate long intervals at 5:55 pace?
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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They had the permits for a 180km course, but that would have required a u-turn on the flyover, which if someone would have missed it would have been catastrophic
I'm not familiar enough with the Hardy, but you are saying they couldn't have stretched it out 1/2 mile on each end?
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Re: IMTX- Ask Me Anything [sentania] [ In reply to ]
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My understanding is they had the permits to the exit on the south end where we turn around and the north end they had plenty of distance. However going the full distance going north would have put the u-turn on a fly over which they did not feel was safe when they went out to set the course. The cannot get an accurate measurement of the course until race morning because they cannot drive counterflow on the toll way when the road is open...

Again, this is just my understanding based on a conversation I had a few minutes after finishing race with IM when they told me that it wouldn't count as a record.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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With due respect.

You raced a different race than most.

Do not take this personally which you did originally.

The age group race was a mess. And seems like so was the pro female

That does not take away from your race and effort which most (including me) recognize as world class.

My question to you was more from a person that has the opportunity to race clean.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
Thanks. I think I gave you a thumbs up on the comment...or I tried to at least!

I trained in Iowa for most of the build. I did an overdress/sauna protocol leading into Campeche 70.3, then came down to texas on April 3 before Galveston. The weather here was actually quite cool (amazing training weather, not great for heat prep) leading into the race so incorporated some of the same protocol last week as well.

can you elaborate on your sauna protocol? do you believe this has an affect on altitude as well as heat?
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Re: IMTX- Ask Me Anything [Canuck1] [ In reply to ]
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I didn't take your post personally, no worries. I tried to share some thoughts from the other people who were in the top 10 who were all seeing the same negative comments that you were referring to. Some of the comments were directed towards the AG race, some were directed towards the pros.

I certainly understand that there were issues in the ag race as well as the female pro race. I was trying to answer all of your questions in the post as best as I was able. Sorry if you thought I took it personally.


Canuck1 wrote:
With due respect.

You raced a different race than most.

Do not take this personally which you did originally.

The age group race was a mess. And seems like so was the pro female

That does not take away from your race and effort which most (including me) recognize as world class.

My question to you was more from a person that has the opportunity to race clean.
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Re: IMTX- Ask Me Anything [sooners175] [ In reply to ]
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Basically, overdressing for 60-90 minute workouts, then sitting in a sauna for 30 minutes immediately after. I do it 10 our of 14 days, then you should theoretically be able to hold the adaptation with 1-2 sessions with heat stress per week.

No, this would not likely help with adaptation to altitude. It will increase blood volume, but not hematocrit.
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Re: IMTX- Ask Me Anything [robgray] [ In reply to ]
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robgray wrote:
Congrats Matt, that run was incredible. Do you have a key "benchmark workout" for the run where you dial in your pace? Like on your long run do you incorporate long intervals at 5:55 pace?


I think the answer to the question is he does a set of endless intervals at 5:55 pace spread over an entire build.

Many years ago, Fleck was talking about discussions he had with one of the top pros of the day (I am guessing it was Peter Reid but I could be wrong), and the answer to "what's my IM run target pace, the answer to which was your average run pace over your entire build" (or something like that). In practice, I have found this plays out quite accurately for most non elite athletes. I would think for elite athletes, it would be somewhat faster pace than their average day in day out pace, which seems to be what Matt is implying by his comfort pace that he drifts into.

Matt, my questions:

  1. Height and weight for race day?
  2. What if any big plans are there from now till Kona?
  3. In your mind, can you run with Lange (I think many of us think you can when you are on....you guys have similar body measurements and from the look of it similar engines and should both have major heat dissipation advantages on the Kona run)
  4. With the ride you did, do you think this ride fitness is sufficient to make the main pack in Kona (your ride was 12 min off Starky)
  5. Your 52:30 no wetsuit swim in Woodlands translates to around the same in Kona given salt water and waves/swells, or so you think it can be faster?

Last edited by: devashish_paul: Apr 29, 18 17:11
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
But thought I'd throw up an AMA post like I've done the after the last two IMTX wins

Congrats on the win! My question is: Was that an intentional front door, or back door brag?

I know if I could ever say that I won a race multiple times, I would front door brag that all day long!

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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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When you said that Matt has helped you learn how to express the power outdoors that you are putting out on the trainer what are you doing to do that???? Just curious as I (and I believe a lot of age groupers) do most of their training indoors. Thanks and congrats on the win!!!
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Re: IMTX- Ask Me Anything [Leavitt] [ In reply to ]
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Great race Matt. What is your IM recovery protocol? Anything special nutrition wise?

Let food be thy medicine...
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Congratulations! 3peating is pretty special.
What running shoes did you race in and do you train in a variety of shoes? If so, which ones?

Thanks Mark
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Re: IMTX- Ask Me Anything [devashish_paul] [ In reply to ]
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Hi Dev-

1. 5'10 and 150 lbs
2. I'll race a few 70.3s, likely Chattanooga and Coeur d'Alene. Then take a few weeks off and support my wife at Challenge Roth. I start my Kona build mid July, spend a bit of time in Kona in September, come home and head out late to Kona. Haven't really figured out my race schedule for August/September.
3. Whether or not I can run with Patrick (at Kona...) probably depends on weather or not I can make the first pack in the swim with my current bike fitness. The pace the first pack heads off on the bike is much faster, which makes the chase much harder. Obviously, that has an effect on the run.
4. Same as previous question. I have the bike fitness to be in the first pack if I can execute the swim I need to. If I swim second pack, the strategy would likely be to ride a more steady race on my own and slowly pick up the group rather than chase hard and try to settle. A lot will happen between now and October though :).
5. I swam 51:22 in Kona last year. I was able to hang on the front group through about 3k before getting spit off the back. I executed a really good swim there, I didn't here in Texas.




devashish_paul wrote:
robgray wrote:
Congrats Matt, that run was incredible. Do you have a key "benchmark workout" for the run where you dial in your pace? Like on your long run do you incorporate long intervals at 5:55 pace?


I think the answer to the question is he does a set of endless intervals at 5:55 pace spread over an entire build.

Many years ago, Fleck was talking about discussions he had with one of the top pros of the day (I am guessing it was Peter Reid but I could be wrong), and the answer to "what's my IM run target pace, the answer to which was your average run pace over your entire build" (or something like that). In practice, I have found this plays out quite accurately for most non elite athletes. I would think for elite athletes, it would be somewhat faster pace than their average day in day out pace, which seems to be what Matt is implying by his comfort pace that he drifts into.

Matt, my questions:

  1. Height and weight for race day?
  2. What if any big plans are there from now till Kona?
  3. In your mind, can you run with Lange (I think many of us think you can when you are on....you guys have similar body measurements and from the look of it similar engines and should both have major heat dissipation advantages on the Kona run)
  4. With the ride you did, do you think this ride fitness is sufficient to make the main pack in Kona (your ride was 12 min off Starky)
  5. Your 52:30 no wetsuit swim in Woodlands translates to around the same in Kona given salt water and waves/swells, or so you think it can be faster?
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Re: IMTX- Ask Me Anything [muohio2004] [ In reply to ]
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Good question...and one I wish I had an easy answer for. There have been so many little adjustments that we have made. One major adjustment is that being I almost never use erg mode on the trainer any more (with the exception of cadence work...and maybe some of the recovery rides where it is ok to zone out a bit). Staying mentally engaged and focused on controlling the power, not just producing the power (if that makes sense). I've also made a few position changes which I think have helped me feel more stable on the bike. And I have just gained a lot of confidence. I've always relied on my run, but they have been pushing me more and more out of my comfort zone on the bike and making me prove that I can still run hard after.


muohio2004 wrote:
When you said that Matt has helped you learn how to express the power outdoors that you are putting out on the trainer what are you doing to do that???? Just curious as I (and I believe a lot of age groupers) do most of their training indoors. Thanks and congrats on the win!!!
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Re: IMTX- Ask Me Anything [mdtrihard] [ In reply to ]
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I raced in the On CloudFlash.
I do most of my training in the On CloudSurfers.


mdtrihard wrote:
Congratulations! 3peating is pretty special.
What running shoes did you race in and do you train in a variety of shoes? If so, which ones?

Thanks Mark
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
Hi Dev-

1. 5'10 and 150 lbs
2. I'll race a few 70.3s, likely Chattanooga and Coeur d'Alene. Then take a few weeks off and support my wife at Challenge Roth. I start my Kona build mid July, spend a bit of time in Kona in September, come home and head out late to Kona. Haven't really figured out my race schedule for August/September.
3. Whether or not I can run with Patrick (at Kona...) probably depends on weather or not I can make the first pack in the swim with my current bike fitness. The pace the first pack heads off on the bike is much faster, which makes the chase much harder. Obviously, that has an effect on the run.
4. Same as previous question. I have the bike fitness to be in the first pack if I can execute the swim I need to. If I swim second pack, the strategy would likely be to ride a more steady race on my own and slowly pick up the group rather than chase hard and try to settle. A lot will happen between now and October though :).
5. I swam 51:22 in Kona last year. I was able to hang on the front group through about 3k before getting spit off the back. I executed a really good swim there, I didn't here in Texas.


devashish_paul wrote:
robgray wrote:
Congrats Matt, that run was incredible. Do you have a key "benchmark workout" for the run where you dial in your pace? Like on your long run do you incorporate long intervals at 5:55 pace?


I think the answer to the question is he does a set of endless intervals at 5:55 pace spread over an entire build.

Many years ago, Fleck was talking about discussions he had with one of the top pros of the day (I am guessing it was Peter Reid but I could be wrong), and the answer to "what's my IM run target pace, the answer to which was your average run pace over your entire build" (or something like that). In practice, I have found this plays out quite accurately for most non elite athletes. I would think for elite athletes, it would be somewhat faster pace than their average day in day out pace, which seems to be what Matt is implying by his comfort pace that he drifts into.

Matt, my questions:

  1. Height and weight for race day?
  2. What if any big plans are there from now till Kona?
  3. In your mind, can you run with Lange (I think many of us think you can when you are on....you guys have similar body measurements and from the look of it similar engines and should both have major heat dissipation advantages on the Kona run)
  4. With the ride you did, do you think this ride fitness is sufficient to make the main pack in Kona (your ride was 12 min off Starky)
  5. Your 52:30 no wetsuit swim in Woodlands translates to around the same in Kona given salt water and waves/swells, or so you think it can be faster?

Thanks so much. As you can probably tell, my questions were highly loaded. I am assuming that if you execute the swim you want, then WE fans should expect to see you come off the bike with Lange at worst, maybe ahead if possible. Then we have a Kona lightweights run smackddown. Hopefully you guys can give us a Mark vs Dave 1989 show. Good luck to your wife at Challenge Roth!

I guess one last thing....if you don't execute the first pack swim and do the second pack swim, how does the presence of Lionel + Wurf + Kienle affect how you use them (or NOT) to bridge up. Also you said he stayed in the front pack to 3K at Kona. What happened at that point. Did someone surge and a gap opened up like in a bike crit and it was too late by the time you noticed, or was it just losing the feet of someone in front in a swell and not being able to close that small gap that suddenly goes from 5 feet to 15 feet?

Dev
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Re: IMTX- Ask Me Anything [JackStraw13] [ In reply to ]
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1. Time in the normatec (2-3 times per day)
2. Swim every day. Today I think I made it a whopping 700 yds, but it's good to get the body moving.
3. Nothing really special nutrition wise. I typically eat what I want, when I want. I do continue to take at least one serving of Ultragen every day (first endurance's recovery blend) even if I don't have any real workouts that day.
4. I prefer not to run for 4 days after an IM race, but much of that depends on whether or not I cramped and how deep I had to dig, etc.
5. Compression socks whenever I am traveling home.


JackStraw13 wrote:
Great race Matt. What is your IM recovery protocol? Anything special nutrition wise?
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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No real questions... It’s just fun for a M-BOP AG’er like me to share the course with pros like you, and compare results. I was well on my way to a bike PR and when I checked my overall time, I figured you were probably already done.

Congrats on the win yesterday!
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Re: IMTX- Ask Me Anything [devashish_paul] [ In reply to ]
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I don't have a specific plan for Kona yet for this year. That won't come for a few months. Today, I probably wouldn't try to ride with those guys if they passed me in the first hour. But like I said, a lot can happen between now and then. There will be some solid swim bikers there as well, so I suspect that will change the dynamics of the race up front. Won't really start to develop a plan until the start list is finalized.

Last year, I started cramping up at the 3k mark. I was sitting in the mix pretty well, not hanging on the back. I got sick 10 days before the race and was never really able to shake it. I have had calf cramps in the water before, but never systemic cramps like I did there, so guessing something was way off due to the bug I caught.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Thanks for the visibility and openness on the race plan/tactics and what happened last year on the swim. This type of interaction with fans really makes our sport exciting and different even though most outside our sport will say it is like watching paint drying. Its exciting for those of us who can understand all the dynamics even though our version is a slow motion version of what you guys do.
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Re: IMTX- Ask Me Anything [devashish_paul] [ In reply to ]
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devashish_paul wrote:
a Kona lightweights run smackddown.

Lightweights? I thought all the top guys were around this size (150-160 lbs) and that Lange was the outlier at ~135. Am I wrong on that? What are the stats for Kinle/Frodo/Sanders?

------------------------------------------------------------
Any run that doesn't include pooping in someone's front yard is a win.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Hi Matt - congrats! Wow, amazing race and incredible to put together such an awesome race.

I know you are a big Endurance First user. I heard it was a relatively cooler day in Houston, but you still used the EFS Pro? I read it's only good for super hot days. I used it last year on a very cold/windy day in Copenhagen and I had to go pee many times!

Another question about training, do you use the EF multi-v pro and optygen HP year around?

Thanks!
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Re: IMTX- Ask Me Anything [tri@thlete] [ In reply to ]
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Midday there was a heat index of 92F with 40% humidity. While not blistering hot, I’d hardly call that a cool day.
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Re: IMTX- Ask Me Anything [turningscrews] [ In reply to ]
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Quote:
I was the one that yelled “Go Hawks” & gave you a wrestling comment.


Do you have a wrestling background? If so, then as a former college wrestler (U of Mizzou), did you just become my favorite triathlete?
Last edited by: MRid: Apr 30, 18 6:38
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Hi Matt
Any idea what kind of time you could run a marathon in as a stand-alone event?
Are you pretty close to your maximum pace when you run the marathon leg at IM?
Cheers
Paul
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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based on the data i keep that's got to be a significantly different bike position than what you were riding a couple of years ago.

Dan Empfield
aka Slowman
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Re: IMTX- Ask Me Anything [turningscrews] [ In reply to ]
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turningscrews wrote:
Midday there was a heat index of 92F with 40% humidity. While not blistering hot, I’d hardly call that a cool day.

Compared to 92F with 90% humidity it would be like having your own personal cooling fan with you!
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Curious how u feel that the guy you ran shoulder to shoulder with is a doper for meldonium? But that the ITU let it go (as they have a tendency to do). I mean even TENNIS suspended their most global superstar for the stuff.....but not ITU. And he was popped for it 4 months after it became banned substance. With the 2 year math he shouldnt have been in the race.

https://triathlonmagazine.ca/...substance-meldonium/

@rhyspencer
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Re: IMTX- Ask Me Anything [MRid] [ In reply to ]
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MRid wrote:
Quote:
I was the one that yelled “Go Hawks” & gave you a wrestling comment.


Do you have a wrestling background? If so, then as a former college wrestler (U of Mizzou), did you just become my favorite triathlete?

Me no, Matt yes. I just happen to live in Gable country.
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Re: IMTX- Ask Me Anything [tri@thlete] [ In reply to ]
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I did alter my plan slightly this year on the bike, but I probably shouldn't have as I was needing to take in extra salt on the run. I did 1300 calories from EFSpro and 700 calories from a blend of EFS and Liquid shot this year on the bike. I took in a flask of liquid shot on the run and cola at the aid stations.

I use multiVpro year round and will use the OptygenHP all but the 2 week winter break and 2 week summer break I take in a typical season.



tri@thlete wrote:
Hi Matt - congrats! Wow, amazing race and incredible to put together such an awesome race.

I know you are a big Endurance First user. I heard it was a relatively cooler day in Houston, but you still used the EFS Pro? I read it's only good for super hot days. I used it last year on a very cold/windy day in Copenhagen and I had to go pee many times!

Another question about training, do you use the EF multi-v pro and optygen HP year around?

Thanks!
Quote Reply
Re: IMTX- Ask Me Anything [MRid] [ In reply to ]
Quote | Reply
Yes, I wrestled all through HS and my first year in college until I dislocated my hip at the conference tournament.


MRid wrote:
Quote:
I was the one that yelled “Go Hawks” & gave you a wrestling comment.


Do you have a wrestling background? If so, then as a former college wrestler (U of Mizzou), did you just become my favorite triathlete?
Quote Reply
Re: IMTX- Ask Me Anything [psheen] [ In reply to ]
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I have no clue. I can definitely go faster...I've gone faster in a structured training session a few years ago.

In order to find out, I would have to actually train for a marathon and that would be counterproductive to what I am trying to accomplish now on the bike and run. I might try to find out some day, but honestly running that kind of mileage a week doesn't sound appealing to me at the moment. I'm loving every day of training right now...ok, ALMOST every day of training...so will probably stick to tri training until that changes.


psheen wrote:
Hi Matt
Any idea what kind of time you could run a marathon in as a stand-alone event?
Are you pretty close to your maximum pace when you run the marathon leg at IM?
Cheers
Paul
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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What weight class??? Did you wrestle for U of Iowa???

matthansontri wrote:
Yes, I wrestled all through HS and my first year in college until I dislocated my hip at the conference tournament.


MRid wrote:
Quote:
I was the one that yelled “Go Hawks” & gave you a wrestling comment.


Do you have a wrestling background? If so, then as a former college wrestler (U of Mizzou), did you just become my favorite triathlete?


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: IMTX- Ask Me Anything [Slowman] [ In reply to ]
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Hi Dan-

Yes, I've made a few changes. I've dealt with back pain (likely closely related to the hip dislocation and spondy from my wrestling days) since I started riding. It has been a constant battle to find a position that is fast and that I can hold for a majority of the race. Matt Bottril has REALLY helped me with this in the last 6 months. The only equipment changes we have made are switching to the ISM 3.0 saddle and slightly rotating it down so I can keep pelvic tilt as fatigue settles in. I also switched to the new Time pedals last fall. Position wise, I raised my saddle 15mm over the winter and also rotated the arm rests on the Zipp Vuka aero bar 180 degrees so they sit back a little farther. Finally, we've been working a lot on just a better bike posture on the set up I have and holding that posture as much as I can when important on the course. Some very subtle...and not so subtle...changes that seem to have made a big difference in comfort as well as speed.


Slowman wrote:
based on the data i keep that's got to be a significantly different bike position than what you were riding a couple of years ago.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
Hi Dan-

Yes, I've made a few changes. I've dealt with back pain (likely closely related to the hip dislocation and spondy from my wrestling days) since I started riding. It has been a constant battle to find a position that is fast and that I can hold for a majority of the race. Matt Bottril has REALLY helped me with this in the last 6 months. The only equipment changes we have made are switching to the ISM 3.0 saddle and slightly rotating it down so I can keep pelvic tilt as fatigue settles in. I also switched to the new Time pedals last fall. Position wise, I raised my saddle 15mm over the winter and also rotated the arm rests on the Zipp Vuka aero bar 180 degrees so they sit back a little farther. Finally, we've been working a lot on just a better bike posture on the set up I have and holding that posture as much as I can when important on the course. Some very subtle...and not so subtle...changes that seem to have made a big difference in comfort as well as speed.

i'm surprised your only positional change on the pads were flipping the pads. i'd have thought you came back more than that. in any case, coming back that amount would, i think, help in low back pain, if that's the pain you had.

Dan Empfield
aka Slowman
Last edited by: Slowman: Apr 30, 18 19:26
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Re: IMTX- Ask Me Anything [rhys] [ In reply to ]
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During the race, I didn't think about it one bit. He was in the race and wanted the same result that I did...so I had to find a way to one up him on the day...same thought I would have had with anyone running on my hip.

I've been asked about this a few times since the race, and honestly don't know what to think. It is hard not to be upset about this type of thing, but I also don't know the entire story. As hard as it is sometimes, I try to assume that everyone on the same start line as me is clean and not let it mess with me or my plan on race day. I wish there were more systematic testing of all athletes and better testing methods that would catch everything. Are their people out there doing things they shouldn't...probably. But I try hard (and am not always successful) to keep it black and white...either the athlete was banned or the athlete is able to race for a reason.


rhys wrote:
Curious how u feel that the guy you ran shoulder to shoulder with is a doper for meldonium? But that the ITU let it go (as they have a tendency to do). I mean even TENNIS suspended their most global superstar for the stuff.....but not ITU. And he was popped for it 4 months after it became banned substance. With the 2 year math he shouldnt have been in the race.

https://triathlonmagazine.ca/...substance-meldonium/
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Re: IMTX- Ask Me Anything [ericmulk] [ In reply to ]
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I wrestled 141 and NO I was not good enough for the U. I wrestled at a small D3 college (Buena Vista University...the same uni I was a professor at until I went full time as a pro triathlete in 2015).
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Re: IMTX- Ask Me Anything [Slowman] [ In reply to ]
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I am back farther than I was in 2015 when I was riding a different aerobar. I switched to the Zipp in 2016 and the reach has been the same since. I do sit a little farther back on the ISM saddle than I did on the Cobb I rode until March of 17.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
I wrestled 141 and NO I was not good enough for the U. I wrestled at a small D3 college (Buena Vista University...the same uni I was a professor at until I went full time as a pro triathlete in 2015).

Wow, 141 and yet you look pretty darned lean at 150 in the race pics. I wrestled one year D3 as a junior in college at 158, only b/c some friends of mine were on the team and they had no one at all to wrestle at 158. When i was a senior, a real wrestler came in with the frosh class so i just bowed out. :)


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: IMTX- Ask Me Anything [ericmulk] [ In reply to ]
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So all your training run miles are at sub 6 min pace? How many now?
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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I wrestled at Mizzou, but I coached at a small NAIA school in Missouri for 9 years (until 2006). I know we saw Buena Vista University at at least 1 tourny most years, not sure if any were the year you wrestled there or not. But I may have coached against you.

Congrats on the win by the way!
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Re: IMTX- Ask Me Anything [synthetic] [ In reply to ]
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I just went back and looked at the last 6 months...I averaged 50 miles of running per week with a low of 35 miles and high of 70 miles.


synthetic wrote:
So all your training run miles are at sub 6 min pace? How many now?
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Re: IMTX- Ask Me Anything [MRid] [ In reply to ]
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I was there 2004-2005 so you probably did. What team?
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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For anyone interested, I just posted a bit of a recap from the race and a response to IMs announcement yesterday about the records.

http://www.matthansontri.com/2018/05/02/1318/


I'll put one together about the race specifics as well soon.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Congrats on the win Matt! I was on the run course watching and it appeared to be quite the epic run battle going on right up to the finish. On your second and third laps of the run course it started getting kind of busy. At any point did you feel like you lost some momentum going around other lapped competitors?
Also fascinated by successful nutrition plans which yours obviously was. You stated you took in 2000 kcal on the bike. Can you give a bit more detail on how that was portioned out? Did you have it in two bottles and mixed taking sips along with water or was it in four 500 kcal bottles or....
Thanks for the insight.

Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org
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Re: IMTX- Ask Me Anything [Mike Plumb] [ In reply to ]
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It definitely got a bit busy on the third lap, but for the most part I was able to keep consistent strides and momentum going throughout the course. I had to slow down a few times in the aid stations to get what I wanted/needed but it was never too much of an issue that I remember.

I had 3 bottles: one between my arms, and aero bottle on the frame, and a bottle behind the saddle. I start out with 500 calories in the bottle between my arms, then have the rest split between the other two bottles. I take 1/2 of the BTA bottle before the first aid station, then fill that with water to get it back to optimal osmolity. The rest of the day I mix the other two bottles in BTA bottle with water I get from the course. I'm also typically trying to get as much water as I can in me as I go through the aid stations as well. Target for hot races is 3 bottles of fluid an hour...I managed about 2.25 this race.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
I just went back and looked at the last 6 months...I averaged 50 miles of running per week with a low of 35 miles and high of 70 miles.


synthetic wrote:
So all your training run miles are at sub 6 min pace? How many now?

But all the miles 6:00/mile or better?
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:

I had 3 bottles: one between my arms, and aero bottle on the frame, and a bottle behind the saddle. I start out with 500 calories in the bottle between my arms, then have the rest split between the other two bottles. I take 1/2 of the BTA bottle before the first aid station, then fill that with water to get it back to optimal osmolity. The rest of the day I mix the other two bottles in BTA bottle with water I get from the course. I'm also typically trying to get as much water as I can in me as I go through the aid stations as well. Target for hot races is 3 bottles of fluid an hour...I managed about 2.25 this race.


thanks a lot for sharing that info matt. its awesome to see nutrition plans for pros! def helps us rookies out!

just out of curiosity, why a aero bottle on your downtube and one behind the seat? bike balance?

80/20 Endurance Ambassador
Last edited by: damon.lebeouf: May 2, 18 9:44
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Re: IMTX- Ask Me Anything [synthetic] [ In reply to ]
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No, I've been trying to slow my aerobic miles down a little. Usually they are between 6:15 and 6:25 now.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Missouri Valley College
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
No, I've been trying to slow my aerobic miles down a little. Usually they are between 6:15 and 6:25 now.


Most of this on treadmill, track, roads ? I tried to keep those paces 90% on treadmill one month but then got burnt out. I see Sanders does much of his work on the TM, wondering if most pros are doing similar . It is easier to sustain forced into it imo.
Last edited by: synthetic: May 2, 18 15:27
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Re: IMTX- Ask Me Anything [synthetic] [ In reply to ]
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Matt I think your performance was in incredible. Your run split is what we should be celebrating, not your finish time. Although this didn't take long and is part of the problem.



-Of course it's 'effing hard, it's IRONMAN!
Team ZOOT
ZOOT, QR, Garmin, HED Wheels, Zealios, FormSwim, Precision Hydration, Rudy Project
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Re: IMTX- Ask Me Anything [synthetic] [ In reply to ]
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synthetic wrote:
matthansontri wrote:
No, I've been trying to slow my aerobic miles down a little. Usually they are between 6:15 and 6:25 now.


Most of this on treadmill, track, roads ? I tried to keep those paces 90% on treadmill one month but then got burnt out. I see Sanders does much of his work on the TM, wondering if most pros are doing similar . It is easier to sustain forced into it imo.

I run on the treadmill if the sidewalks are icy typically and a few treadmil specific sessions (where I want to control incline, etc). If the roads are clear I try to get out and run outside as much as I can. The treadmill is a great tool, but it can also become a crutch just like erg mode on the trainer. Very easy just to zone out and not focus on what you need to do to hold a specific pace. I do a lot of tready over the winter, very little during the spring through fall.
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Re: IMTX- Ask Me Anything [Bryancd] [ In reply to ]
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I'm sorry you feel that this is a problem.

QR has been in my corner for 4 years now...sometimes I've given them a good result, other races I haven't. They have been an amazing supporter regardless of the results I have put out. I'll never forget their response to me after I crashed in Kona in 2015..My pro rep sprinting over to me with a broken foot as I'm picking myself up off the ground, helping calm my wife and family, going above and beyond to make sure I had a frame as quickly as possible so I could get back to training, and just genuinely caring about how recovery was going. They took a gamble on me when I signed with them in 2015, and it has turned out to be an amazing partnership ever since. I am sincerely grateful to be a part of their team.

Sponsorship is all about return of investment. I put together a great race (more than just a good run as you said). You are certainly entitled to your opinion about the overall record, that doesn't bother me at all. But the fact of the matter is that Ironman accepted it as a record, so to think that the sponsors who have invested in me should not promote it is completely ridiculous.



Bryancd wrote:
Matt I think your performance was in incredible. Your run split is what we should be celebrating, not your finish time. Although this didn't take long and is part of the problem.

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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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To get all those calories into 3 bottles you must have to make a super concentrated mix. I’ve been using Liquid Shot for a long time and have considered switching to EFS-Pro cause they recommend it for hot races. I like how with LS I can get all my bike calories into one bottle, but with EFS-Pro I’d have to use like six bottles to get the calories (at least with what FE recommends for concentrations). Would you say EFS-Pro is generally better anyway? What are your thoughts between the two?
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Re: IMTX- Ask Me Anything [Kevina654] [ In reply to ]
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Yes, I make one at 500 calories and then mix the remaining calories between two bottles. The other two bottles don't blend well, but the bumps on the road continually shake up the bottles, so as soon as I dump some in the BTA bottle along with water it is good to go.

The EFSpro is good for hot conditions. I also have a fairly high salt concentration in my sweat, so I tend to use EFSpro for most of my calories on race day. IMTX was the first time I'd used a blend of EFS and liquid shot in one of my bottles due to the cooler temps. In training, I have been using EFS primarily in my bottles for anything under 3 hours. Longer rides/runs, I am continually trying to perfect my long course nutrition race strategy.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Congrats on a great race!

Ok, I want to continue the discussion of EFS / EFS pro/ EFS liquid shot if that's ok.

I have had great success with just using liquid shot in HIM. 2 flasks during bike and 1 during run. I use EFS during training mostly.

I am doing a full IM this year and trying to figure out my nutrition plan. Is liquid shot something that I could use for the whole race? Equivalent of 4-5 flasks on bike (in regular bottle) then 1-2 on run? I've got a good setup for carrying 3 regular bottles that I've aero tested so want to stick with that. In the case of using liquid shot, 1 bottle would be liquid shot and the others just water to be swapped out.

Other option would be to use EFS or EFS pro on bike and plan on picking up 3 more bottles at special needs. Thoughts?
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Re: IMTX- Ask Me Anything [Sean H] [ In reply to ]
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I use EFSpro typically and get 2000 calories in 3 bottles and just use my BTA bottle as a mix. So it can definitely be done without the special needs stop.

Regarding EFS liquid shot...yes, you can definitely get your calories that way. However the electrolyte content could be light if you go that rough, especially if it is a hot/humid day. Weather is something you definitely need to take into consideration. If you want to go that route as your calorie method, you might need a plan for additional electrolytes if you catch a less than perfect weather day.


Sean H wrote:
Congrats on a great race!

Ok, I want to continue the discussion of EFS / EFS pro/ EFS liquid shot if that's ok.

I have had great success with just using liquid shot in HIM. 2 flasks during bike and 1 during run. I use EFS during training mostly.

I am doing a full IM this year and trying to figure out my nutrition plan. Is liquid shot something that I could use for the whole race? Equivalent of 4-5 flasks on bike (in regular bottle) then 1-2 on run? I've got a good setup for carrying 3 regular bottles that I've aero tested so want to stick with that. In the case of using liquid shot, 1 bottle would be liquid shot and the others just water to be swapped out.

Other option would be to use EFS or EFS pro on bike and plan on picking up 3 more bottles at special needs. Thoughts?
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Matt, congrats on a amazing race and setting the IM record! Looking forward to seeing you defend it again next yr. Good luck to you in Kona, we'll be cheering you on from The Woodlands.

Question for you, I'm a 44 yr old AG with a wife and two kids. So training needs to be done in the AM around 4-5 times a week. I'm trying to go sub5 in my next HIM race and I'm wondering how much focus you put on bricks and simulating an actual race? I've been training with bike/run intervals building up to a 50 mile bike then a 11.6 mile run. What's been your take on bricks? Do you have any tips you can provide to run strong off the bike?

Thanks!
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Re: IMTX- Ask Me Anything [Zic] [ In reply to ]
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Tough question and really come down to training philosophy. Personally, I MIGHT have a few of my athletes do 1 workout like that...but not likely. When you get into the tail end of workouts like that you just start to lose the ability to adapt. Plus the recovery from that is most definitely going to affect the next week of workouts, so there just isn't a huge upside to that in my opinion. In my last build, I only did one brick run of over 7 miles outside of the 70.3s I raced leading to Texas. The best way to run strong off the bike is to 1) fuel well on the bike and 2) be a strong runner. IMO, it is tough to build run strength when you are starting a run tired. You definitely need to do a few bricks, maybe on longer one...but I think time could be better spent than during a long run off your long bike every week. To me, a brick does a good job of showing you how well you have your bike nutrition dialed in. That is their number one purpose in my mind. If you can't run 30 minutes with just water off a longer bike, you didn't fuel well enough on the bike. But going beyond 30 minutes just isn't that necessary many times in a build.

Again, you'll find a lot of coaches who will differ. Your situation might be slightly different due to time constraints, but if you have the ability to do a long bike/short run on saturday and a longer run on sunday, than time would be better spent that way than doing longer bricks. You would likely be able to be more effective with your shorter week day workouts as well.

Best of luck.


Zic wrote:
Matt, congrats on a amazing race and setting the IM record! Looking forward to seeing you defend it again next yr. Good luck to you in Kona, we'll be cheering you on from The Woodlands.

Question for you, I'm a 44 yr old AG with a wife and two kids. So training needs to be done in the AM around 4-5 times a week. I'm trying to go sub5 in my next HIM race and I'm wondering how much focus you put on bricks and simulating an actual race? I've been training with bike/run intervals building up to a 50 mile bike then a 11.6 mile run. What's been your take on bricks? Do you have any tips you can provide to run strong off the bike?

Thanks!
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Matt,
Do you worry about digging that deep in a race and how it will affect the rest of your season? (And for that matter, your career)

I always wonder how many times a person can go that hard for that long and not have it negatively affect your body.

Is it something you've talked to your coaches about?

"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz
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Re: IMTX- Ask Me Anything [stringcheese] [ In reply to ]
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No this isn't something I worry about at all. Actually, races like this are what I need to extend my career not the other way round. If I would have had an average day and got say 5-10th, I would have had to extend the build and race another full between now and Kona. That would do much more damage to the body and my career IMO. By having the race go really well, I was able to get the job done in just 1 full. Two builds a year with one full in each build is not a problem.

Obviously winning this race puts me in control of the rest of my season. I can race where and when I want and not where/when I have to for points. Much less mental and physical stress.


stringcheese wrote:
Matt,
Do you worry about digging that deep in a race and how it will affect the rest of your season? (And for that matter, your career)

I always wonder how many times a person can go that hard for that long and not have it negatively affect your body.

Is it something you've talked to your coaches about?
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
No this isn't something I worry about at all. Actually, races like this are what I need to extend my career not the other way round. If I would have had an average day and got say 5-10th, I would have had to extend the build and race another full between now and Kona. That would do much more damage to the body and my career IMO. By having the race go really well, I was able to get the job done in just 1 full. Two builds a year with one full in each build is not a problem.

Obviously winning this race puts me in control of the rest of my season. I can race where and when I want and not where/when I have to for points. Much less mental and physical stress.


stringcheese wrote:
Matt,
Do you worry about digging that deep in a race and how it will affect the rest of your season? (And for that matter, your career)

I always wonder how many times a person can go that hard for that long and not have it negatively affect your body.

Is it something you've talked to your coaches about?

Makes sense. Thanks for the response.
Good luck with the rest of the year. IA is pulling for you...

"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz
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Re: IMTX- Ask Me Anything [stringcheese] [ In reply to ]
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stringcheese wrote:
matthansontri wrote:
No this isn't something I worry about at all. Actually, races like this are what I need to extend my career not the other way round. If I would have had an average day and got say 5-10th, I would have had to extend the build and race another full between now and Kona. That would do much more damage to the body and my career IMO. By having the race go really well, I was able to get the job done in just 1 full. Two builds a year with one full in each build is not a problem.

Obviously winning this race puts me in control of the rest of my season. I can race where and when I want and not where/when I have to for points. Much less mental and physical stress.


stringcheese wrote:
Matt,
Do you worry about digging that deep in a race and how it will affect the rest of your season? (And for that matter, your career)

I always wonder how many times a person can go that hard for that long and not have it negatively affect your body.

Is it something you've talked to your coaches about?

Makes sense. Thanks for the response.
Good luck with the rest of the year. IA is pulling for you...

I love telling people I know that live in Storm Lake & NW Iowa that they have a resident professional triathlete in their community.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Matt,

Congrats on the race, and especially on that incredible run!

Kind of a silly question on calf sleeves. I saw you wore them on the run and not on the bike. Do you feel they help on the run, and what is your technique for getting them onto sweaty legs? Pre-rolling?

I prefer running in compression socks during longer runs, but feel they would be a lot harder getting on than sleeves when the legs are wet.

Thanks!!

Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
Coaching: https://bybtricoaching.com/ - accepting athletes for 2023
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Re: IMTX- Ask Me Anything [natethomas] [ In reply to ]
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If it is a wetsuit legal swim, I'll wear the calf sleeves the entire time....Can't wear them in the swim without a wetsuit. I don't want to put them on in T1 because the 20 seconds it takes can be the difference of missing or making a group.

I've never had an issue putting the sleeves on in T2. I just fold them back 1/2 way, then pull them on and roll them up. The compression socks are going to retain a lot more heat and take longer to put on and you'd probably have a tougher time making sure there are no wrinkles in the feet that can cause blisters IMO.




natethomas wrote:
Matt,

Congrats on the race, and especially on that incredible run!

Kind of a silly question on calf sleeves. I saw you wore them on the run and not on the bike. Do you feel they help on the run, and what is your technique for getting them onto sweaty legs? Pre-rolling?

I prefer running in compression socks during longer runs, but feel they would be a lot harder getting on than sleeves when the legs are wet.

Thanks!!
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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What benefit do you get from wearing the calf sleeves?
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Re: IMTX- Ask Me Anything [mdtrihard] [ In reply to ]
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There are a number of benefits that have been shown through research for wearing compression sleeves during long distance races in terms of reducing perceived fatigue, venus return, lymphatic drainage, etc. These studies are well designed for the most part, so I think the data is valid. I haven't done any of the test on myself specifically though. At the end of the day, it feels better to wear them, so I do.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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Matt, How’s the recovery going?

Let food be thy medicine...
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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OK, since no one else has asked, can you tell us a bit about your swim training??? I know you swam with Tim's group at Magnolia Masters for several weeks each winter for a few yrs, but what about the other 90% of the year??? Does Tim send you workouts??? Do you swim alone or with a Masters group??? How many yd per week typically??? What do you think you could do for an all out 500, 1000, and/or 1650??? Always curious about how you top guys train. :) Thanks!!!


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
There are a number of benefits that have been shown through research for wearing compression sleeves during long distance races in terms of reducing perceived fatigue, venus return, lymphatic drainage, etc. These studies are well designed for the most part, so I think the data is valid. I haven't done any of the test on myself specifically though. At the end of the day, it feels better to wear them, so I do.

How often do you wear them in training?

Thanks again Matt! I'll be cheering you on from my computer In October from West Michigan.
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Re: IMTX- Ask Me Anything [JackStraw13] [ In reply to ]
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Recovery is going well. Slowly getting back to the swing of things. In my normal routine now, which helps a lot. Still spending extra time in the Normatec boots and trying to squeeze in extra sleep whenever possible. Workouts are slowly starting to ramp up, so should be ready to race in 10 days in Chatty.


JackStraw13 wrote:
Matt, How’s the recovery going?
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Re: IMTX- Ask Me Anything [ericmulk] [ In reply to ]
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I swim with Tim and Magnolia whenever I'm in the woodlands, but the rest of the workouts are written by coach Julie. There is no Master's group anywhere near me, so if I am not on the road I swim alone. The pool I swim in doesn't have lane lines, is usually between 83-85 degrees, and I usually have the pleasure of being accompanied by aqua aerobics. It's open for 75 minutes in the morning and an hour over lunch...that's it. But the water is wet and its 25 yards, so works for me. I swim around 20k per week, sometimes more sometimes less.

Really have no idea what I could swim an all out mile in. I can't even come up with a guess on that one. I did a few 5:2x 500s in the workouts the week of Texas, but they weren't an all out effort.


ericmulk wrote:
OK, since no one else has asked, can you tell us a bit about your swim training??? I know you swam with Tim's group at Magnolia Masters for several weeks each winter for a few yrs, but what about the other 90% of the year??? Does Tim send you workouts??? Do you swim alone or with a Masters group??? How many yd per week typically??? What do you think you could do for an all out 500, 1000, and/or 1650??? Always curious about how you top guys train. :) Thanks!!!
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Re: IMTX- Ask Me Anything [mdtrihard] [ In reply to ]
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I'll wear then on long brick workouts, some of my 20plus mile runs and any time I have a niggle in my calf or achilles.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
Good question...and one I wish I had an easy answer for. There have been so many little adjustments that we have made. One major adjustment is that being I almost never use erg mode on the trainer any more (with the exception of cadence work...and maybe some of the recovery rides where it is ok to zone out a bit). Staying mentally engaged and focused on controlling the power, not just producing the power (if that makes sense). I've also made a few position changes which I think have helped me feel more stable on the bike. And I have just gained a lot of confidence. I've always relied on my run, but they have been pushing me more and more out of my comfort zone on the bike and making me prove that I can still run hard after.


muohio2004 wrote:
When you said that Matt has helped you learn how to express the power outdoors that you are putting out on the trainer what are you doing to do that???? Just curious as I (and I believe a lot of age groupers) do most of their training indoors. Thanks and congrats on the win!!!

Hi Matt,
Congrats on the win.Fantastic performance. I've enjoyed reading all the questions and answers. Very good of you to give up your time. Matt is producing some great results with those he is working with - triathlon and cycling alike. In relation to the trainer rides and not using erg mode. What trainer do you use? Instead of erg mode do you use slope/resistance and work the gears to do the sessions? Or how do you implement them? Thanks.

P.
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Re: IMTX- Ask Me Anything [matthansontri] [ In reply to ]
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matthansontri wrote:
I swim with Tim and Magnolia whenever I'm in the woodlands, but the rest of the workouts are written by coach Julie. There is no Master's group anywhere near me, so if I am not on the road I swim alone. The pool I swim in doesn't have lane lines, is usually between 83-85 degrees, and I usually have the pleasure of being accompanied by aqua aerobics. It's open for 75 minutes in the morning and an hour over lunch...that's it. But the water is wet and its 25 yards, so works for me. I swim around 20k per week, sometimes more sometimes less.

Really have no idea what I could swim an all out mile in. I can't even come up with a guess on that one. I did a few 5:2x 500s in the workouts the week of Texas, but they weren't an all out effort.

Wow, no lane lines...what a bummer but, OTOH and looking on the positive side, i guess the water aerobics people give you some rough water experience. :) If you did a few 5:2x 500s in a workout, i'd estimate you at a 5:0x, or maybe 4:5x, in all out 500, which is pretty quick espec for an AOS swimming relatively low yardage. Thanks again for answering all of our Qs!!!


ericmulk wrote:
OK, since no one else has asked, can you tell us a bit about your swim training??? I know you swam with Tim's group at Magnolia Masters for several weeks each winter for a few yrs, but what about the other 90% of the year??? Does Tim send you workouts??? Do you swim alone or with a Masters group??? How many yd per week typically??? What do you think you could do for an all out 500, 1000, and/or 1650??? Always curious about how you top guys train. :) Thanks!!!


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: IMTX- Ask Me Anything [pgibbo] [ In reply to ]
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I have an ancient computrainer that I'm still holding on to. Yes, I just use the slope resistance mode and shift like I would riding outside.
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