Looks like a base for a long winter training camp with a race at the end :)

I will take my comment back I thought the race was in early Jan/Feb!

Here is the local news release, massive coup for IMWA!!

HUGE NEWS 📰
We're delighted to let you know that Olympic Superstar @alistair.brownlee is ready to test himself in the west at IRONMAN in Western Australia on Sunday 1 December this year as part of his quest to get early qualification for the IRONMAN World Championship in 2020!! 👏👏👏👏
Alistair is trying to keep his racing options open, in what is shaping up to be a very important, exciting and possibly very historic 2020. The Olympic Gold medal/IRONMAN World Championship double has never been achieved in one calendar year but with the Tokyo Olympic triathlon in late July 2020 and the IRONMAN World Championship on 10 October, it is not only logistically possible but feasible for a man of Alistair’s rare ability.
“Some people say the only way to learn how to race IRONMAN, is to race IRONMAN. I think that could be true. So, despite being later in the year I am heading to IRONMAN Western Australia. I still have aspirations to race the Olympics and if I race in Tokyo, it will definitely be my last Olympics. But I also want to qualify for Kona next year and I hope to be able to do it in Busselton,” he said.
Alistair made his half-distance debut in April 2017 and he was competitive immediately, winning the North American IRONMAN 70.3 Champs in Utah and picking up silver medals at the 2018 and 2019 IRONMAN 70.3 World Championships. We can't wait to see how he goes in Busselton!

Not a stacked start list for sure. The most interesting name on there is Appo making his IM debut.

https://m.ap.ironman.com/...o%20start%20list.pdf

Terenzo has gone 07:51:25 - On a favourable day with Ali going balls out and not overcooking on the run we could see a spectacular time.

probably ali's smartest play - get the KQ out of the way absolutely as early as possible, and then come january 1 make some big decisions about the year ahead.
i'd say the biggest danger would just be getting hurt at the race and endangering the winter training.

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____________________________________
https://lshtm.academia.edu/MikeCallaghan

http://howtobeswiss.blogspot.ch/

I dont understand the guy. Tokyo? He will have to focus 100% in ITU, otherwise 0 chance to be competitive...Just see Gomez, one year in IM distance, then this year back, and still far from his previous level (the age pays the toll too). AB is 31...but no miracles for anyone going back to ITU.
I think he is making a mistake.

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Spaniard. Sorry for my english for the sensitive ones :P

With mixed relays part of the Olympics there is a very good chance he could get a GB team medal. Whilst the GB female team is stacked the
Men’s isn’t so he has a good chance of making it. There is always an outside chance of a solo medal too. I think Kona 2020 could be another learning year if he qualifies, before all out for 2021?

I remember reading here on ST that they cancel the swim a lot at this race?

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Washed up footy player turned Triathlete.

Yeah lots of sharks in the area.

The swim at Ironman WA was cancelled once and the swim at the Ironman 70.3 in May was also cancelled once for sharks.

The Ironman WA swim used to go around a 1.9km jetty. The swim course has been changed so that you are now a maximum of 300m from shore. Sharks are less likely to be closer to the shore and it makes getting the athletes out of the water faster if a shark is spotted.

The swim has been canceled about 4 times in the last 8 races run in that town. 70.3 or IM

Brownless likes the no swim events. Cork and good prospects Busselton

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3 times total, They've had a bad run but hopefully there's no more hiccups from here.

2017 Busselton 70.3 in May was the shark that affected the last waves and team swimmers
2017 Ironman WA in December swim was cancelled due to shark sighting during the 70.3 swim (which starts before the Ironman swim). No atlhete completed the swim course.
2018 Busselton 70.3 in May swim cancelled due to a freak storm, 60km/h winds gusting to 80km/h, swell over 4m. Day before and after race were complete glass offs.
2018 Ironman WA in December, overcast swim, almost a glass off. Shark sighted a couple of hours after the swim had finished.
2019 Busselton 70.3 in May swim delayed due to storms again. Winds were 40-50km/h swell wasn't as bad. No way they could see a shark in the conditions, you could barely see your own hands under water.

How do I know? I was racing three of those events and spectating one other.

Really? Ali has said on a few podcasts that he would have preferred a swim at Cork: https://simonward.podbean.com/...d-alistair-brownlee/ Go to 12 minutes in.

He's one of the best swimmers in the sport. Why would he like no-swim events?

Most slowtwitch forum users are knowledgeable. One or two, like PJC, are clueless.

Agree that it's AB's to lose; but there are some names there that could snatch a win if he has a bad day.

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29 years and counting

I was in that part of the world a few years back, and there were 6 shark sightings in 8 days. Didn't get in the water.

They changed the swim to be close to shore last year.

It’s a great fast race and course.

It was a thrill when cam wurf passed me like I wasn’t moving on the bike. His disc whomp whomp plus a sound like a jet engine

Im doing it next year not this year so will miss Ali which is a bummer......

..

Given that I know who PJC is I would suggest that you are the one who needs a little education and no it is not up to me to reveal who he is and his background in the sport as it has been his choice to remain a cranky old man of mystery.

Slowman might throw some light on the subject though.

Well if PJC is so educated why on earth is he making a comment like that? Casting aspersions on one of the worlds greatest ever triathletes. If he was ‘joking’ then I’m sure he won’t take offence. If you dish out you should be prepared to take it back.

Three Ironman races in 2019 already makes him a non-contender for Tokyo. Sure, the UK selectors will pick him if he wants to go to Tokyo, but I think it's pretty clear that he has chosen his path and it's not ITU.

I am sure that he can take any blowback that anyone on this forum can throw at him.He is just a cranky old bastard (sorry PJC) who has been around the sport for so long (most of which was at the elite level) that he has become jaded and likes to voice his opinion like one of the two old fuckers sitting in the balcony on the Muppet Show.If you frame his comments like that you will see through the old school Aussie bluntness and realise that most of the time he is taking the piss out of everything just for the hell of it.Some of his comments are really very insightful.

Well...as I said before...if you want to make yourself an authority on something...better to stand and deliver and not be anonymous.

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Washed up footy player turned Triathlete.

Yep,I agree and I mentioned to Slowman before that PJC has a hell of a lot to offer this forum.He has his reasons for anonymity though so it is our loss.

I'm pretty easy to work out as a lot of folks here already know who I am and Dev uses my name all the time.

I don't know who PJC is but what he said was nonsense. AB did one race with a cancelled swim and now that's his preference? He's one of the best swimmers at IM so would have no reason to try and find races where they're going to cancel it.

You have to understand the mindset. PJC and Thai Land ultras are legends of the sport. They won't tell you exactly who they are but just appreciate they are awesome and royalty.

Its okay for them to say stuff like AB doesn't like the swim as they are super knowledgable and just stirring the pot. They are funny and better than others.

Then you get the hubris of being lectured that you had better rethink what you said caus if you knew who PJC was well you wouldn't say what you said.

Its like Paulo without being funny

Don't really care who PJC is there is zero evidence to say that AB doesn't like a swim. In fact if you look back through the junior wc duathlon you will see another athlete beating him on more than one year.

i think we can shut this one down now, folks.

i'll get the lights.

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____________________________________
https://lshtm.academia.edu/MikeCallaghan

http://howtobeswiss.blogspot.ch/

You can get all wounded if you like,I was just putting a perspective forward.

Exactly, Jesus he is one of the best ITU swimmers also, he will get a break in any long course swim from the majority of the pack, only guys that can swim with him are past ITU guys. He loves a swim!!!!

No one is wounded but saying AB doesn't like swimming is clearly bullshit, regardless of who PJC is.

Shark fear mongering, I hate it l. There have only been 15 attacks in WA since 2000....not even one a year. Yes, if attacked, sharks can be deadly, but humans in general are 100 times more likely to be attacked and killed by bears...that includes Kiwis and Aussies, because Whistler,BC is so full of you people 😉. Hell I basically ran into two cubs during Ironman Canada 2015...they were about 5 feet from me and I was in more danger from dying because of mama bear at that time, then I will ever be due to sharks.

Yeah it is a shame that the swim has been changed.The trip around the jetty was a big part of the fun of that race for most.My first triathlon was a swim across Sydney Harbour under the bridge and I have often wondered if they would hold a race like that now.

Averages dont work like that, though.

I'm more likely to die in a car accident than a crocodile attack. But that doesn't mean I'm save swimming alongside one

Yeah I have to say I don't fully understand sharks. No-one in any OWS or triathlon has been hassled or even approached by a shark. The closest encounter was a guy in the Rotto channel crossing (20km OWS) last year, he had a 4m Great White swim under him, no interest in him. A few mates who spear-fish have encounter large Great Whites and have said they are aggressive and dangerous, but paradoxically cautious and almost timid. What they've experienced is they don't like approaching multiple people and would only get close when there was one by himself and even then they would exercise great caution. One spear fisherman was followed for 10mins, every time he got close, he'd poke the shark with his gun and off it would swim. I think the GoPro footage is on youtube.

A few attacks in WA have been mistaken identity, surfers mistaken for seals, most not eaten. My colleague, Doreen Colyer was diving and she was attacked by a 6m GW, he took her leg off and spat it out. Sadly she bled to death. Some guys have been eaten however. There are some experts that say Sharks don't eat humans, which is nonsense. They might prefer seals, but if you're hungry then anything is on the menu.

So i would imagine sharks would be intimidated by large groups of swimmers, boats etc in the water and keep their distance. But you never know. They are very unpredictable.

The IMWA swim cancellation was not handled well. Shark size, type wasn't taken into consideration, no plan for chasing sharks out to sea and no plan B for changing the course closer to shore. There are lots and lots of sharks in WA, they are there all the time, we just need to accept that and swim with them. Don't cancel unless it's a ravenous 6m Great White swimming through the swim course and even then, it's probably just cruising past. Give it 30mins.

haha You POMS take life way to seriously. It was a joke.

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I've won a few things in my life. My ex wife had some success when I was with her. I've been around longer than you might have been alive.

But in the end, I was joking about the AB picking races without swims and only doing duathlons.

Most people on here need to think before getting angry and posting. Triathlon is just a sport for 99.98% of people.

It's not life and death. Why get upset about things that in all honesty, do not affect you even 1%?

Unless you (Sun Wu Kong)are actually Ali Brownlee, you need to take a massive chill pill.

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You have to consider 90% of STers are from the USofA are not going to understand any form of subtle humour!

Humour & ST often fail to recognize each other

Annoying, I can't work out who you are, just that your name is Peter. Maybe I am too young.

Mj was good in her day.

Haha PJC was nice enough to message me

Not as cool as her son :-)

Given the impressive resume, value adding advice would be great as he has a lot to offer

Ive never met Michael Jackson.

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It seems that AB does not give up Hawaii (I presume he would take his slot if he can in WA)
(Could have happened of course that he would have said after Hawaii: "no this is too hot and humid for me: not again")

He found the heat a little too much on a UK forum too; that's why he's here.

AB's a Yorkshireman, one of those places you can swim & bike at the same time most of the year. Talking of Yorskshiremen; search for 'Harry Enfield Yorkshireman' on YouTube. I'll not post any links here as it's not exactly PC :-)

ETA - Had some success. I appreciate your self-depreciation.

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29 years and counting

Wait what?? Brownlee doing IM at start of olympic build, Wurf doing olympic distance at start of kona build..... Its a mad house!

70.3 WC : spanked in 2018 by Frodeno and in 2019 by a youngster, he is seeking revenge...
Kona : massively spanked by... many peoples, he is massively seeking revenge :-)

I guess his learning curve will be fast, maybe faster than Wurf progression and doing less (relatively) repetitive mistakes than LS.

1 - AB : When Wiggins was preparing for Rio 2016 Team Pursuit (a 4mn event, x3), he was doing multi-stages tour, before going more specific in the last months. It is sometimes called "build aerobic capacity". Prepare/do IM 9 months before, why not ?
He can get Kona qualify, while working aerobic capacity... not a specialist, but until april, sound not stupid to me to do an IM to prepare the Olympics. After April... not sure.

2- Wurf : he need to improve his swim and run speed. Participate to some World Cup is a good incentive / motivation to make some more speed focus work. As long as he do not get injured...

And for wiggens there was only one or 2 weeks between tour yellow and olympic tt gold

Recovery and specificity? That's for amateurs!

After Cancellara crash and Martin injury, he was quite lucky, but still a nice achievement (hope you are not British :-)

Recovery and specificity of Brit cycling/sky riders, aren't we seeing the how, what, why playing out in court right now?

There’s a UK tri forum? Really?

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How would you advise, coach AB to win kona. With your experience taking someone from similar ITU to Kona winner in a short time.

Is it execution for him, change in training or both

He can’t do two things at once.

Javier is trying the same thing.

Look at the latest blog post by wurf. Olympic distance triathlon is a completely different sport to Ironman.

They need to pick one or the other. Not both.

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IM as base for Olympic = build base to then build threshold upon that base
Olympic as pre for IM = build FTP and then do IM as a high percentage of high FTP in all sports.

Note AB will do exactly that sequence. Its what Mark Allen did in the lead up to Kona 1989. AB may just have enough time after Tokyo for it to work. I'll be cheering for him at both events. I think he could have been going neck and neck with Frodo if he had not panicked out of T1 at the presence of Lange and lit up the first 20km of the Kona bike like a maniac. Frodo just stayed calm and eventually ended up where AB was. That's all AB needed to do....stay calm, not burn matches and save it for the run. He can't race an 8 hrs race like a 1:45 hrs race. A 1:45 hrs race you can burn through all the glycogen from last nite's pasta and still have fuel left in the tank taking no nutrition all day. For an 8 hrs race, he only has 2 hrs that comes from last nite's pasta and he needs to use that mainly in the last half of the run. The rest has to come from fat burning and taking in a good amount of fuel (ex: Ben Hoffman's 400 cals per hour).

It has been a long time since anyone managed to be great at IM and ITU in the same season. Theory sounds fine but looking at the Wurf experiment:

went to lower tier ITU race could not influence the result.

Top tier ITU Iden was able to win the 70.3 worlds

Brownlee and Gomez did ok but did not dominate IM the way many people though they would, but are still very very good at IM and at the very top of 70.3

ITU has the better athletes, but either as a function of federation funding, interest, or other factors they are not focussing on IM while they are doing ITU.

Could Iden or other win IM (kona as there is no doubt he could find and IM to win) in the same year as doing ITU well.

No there's too much specificity to do well in both in the same short period, especially at the IM level. It's a whole different level to compete well at Kona vs evening doing well at the majority of other IM's. There's so many around the world and so few of athletes that it creates very different dynamics that only occur when the top 30 all race together.

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

Specificity is why he'll use his Kona training to punch his 2020 ticket (a-la Skipper and Hoff) then pivot to focus exclusively on Tokyo.
After the Olympics he'll then try to get Kona-ready. It probably won't work, but hey cyclists keep trying the Giro-Tour double too against all reason.

It also gives him some option to switch his focus to Kona if something goes pear shaped during his Oly prep (he is kinda injury prone).

---

ECMGN Therapy Silicon Valley:
Depression, Neurocognitive problems, Dementias (Testing and Evaluation), Trauma and PTSD, Traumatic Brain Injury (TBI)

..

The sport changed dramatically when draft legal ITU racing was introduced,until that time it wasn't such a stretch for Ironman types to do well in Olympic Distance races.

I actually don't think he's going to "focus" on Tokyo (I mean I dont think he's going to race IM races in that period, I just think he's done actually "caring"). I think he's not focused enough for ITU anymore, as I think he easily will be chosen because no one else to fill the spots from GB. But I think he's done going "all in" on ITU and is just going to basically use it as a fair well tour and "last shot". I just dont think he's focused or actual fast enough runner these days to actually win anymore. Thus I think he's going to race it by default because no one else has beaten him out, but I think he's going to not have his usual "focus" specifics anymore.

I just think he's moved on once he got destroyed in Leeds, but can still compete well enough.

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

Agree 100%, BUT, I think of the guys doing world cups, european cups that will be out (JB and Yee have their spots): sorts of Bishop, Izzard, Dijkstra...at least Gomez, who is the same sort of double game will earn his own spot (unless something unusual happens)....AB is a legend, but the GB team has already sacrified the 3rd spot both in Beijing and Rio for domestiques... is not that enough.... ???
Interesting comment above...in the old days of non drafting, guys could have a chance combining ITU and IM....also given that the field was not so competitive as it is now.

Somebody mentioned Wurf saying that ITU and IM are two different sports...well, he´s not discovered the fire. Cameron is a nice character, but coming from rowing and cycling and explaining people about what is and what is not triathlon, well...no comment

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Spaniard. Sorry for my english for the sensitive ones :P

A half fit AB being spanked by Frodo!

That made me laugh too, given ABs injuries last year and lack of running that 2nd place was nothing short of miraculous

hmmm.... AB hasn't had a race in about 3 years when ppl haven't said he wasn't fit, even when he has stated he was ready. Makes me wonder if we will ever see one again.

If it wasn't for Frodeno, LIONel may have won.

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29 years and counting

He was fully fit for both 70.3 worlds and Kona this year

Interesting video on Wurf's Instagram of him and AB running at Kona, looks like much more of a midfoot strike than his trademark tippy toes ITU running style

https://www.instagram.com/...igshid=1tix7hbdqa7en

I still see elements of the signature AB stride.

Maybe he only runs full AB when he's going full gas.

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Eric Reid AeroFit | Instagram Portfolio
Aerodynamic Retul Bike Fitting

“You are experiencing the criminal coverup of a foreign backed fascist hostile takeover of a mafia shakedown of an authoritarian religious slow motion coup. Persuade people to vote for Democracy.”

Who is Frodo spanking??? Lange???

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"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."

Starts in 30 minutes.

Anyone have a link to FB where you dont have to sign up for an account??

The man

I have a photo. No idea how to attach from phone

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I dont think theres coverage of this race. Its not on the list of IM races that had Ironman Now coverage.

Those links you see spammed on the various IM Facebook pages are just spam that are either scams or phishing.

Thanks, I always shy away when they ask you for your CC#, but then say it is free..

And what about the tracker, I tried to go to The Ironman site, and they say download an app, but they dont have one for my laptop. I think I'm done with the new site already, and it has been up what, a couple weeks??

https://track.rtrt.me/...er/RUJEPLSR,R2HLCX7V

Pretty awful coverage. Not even blog updates

Blog updates to me are kinda random and not necessary, *IF* the splits from the tracker are correct. I mean they have like 10 updated splits on the bike, so it's almost as good as a blog update.

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

Somebody is providing updates via Appo’s Instagram story. Prob won’t be much use during the bike but maybe during the run. I’ll be asleep by then though.

Agree I'm not a fan of the new site it certainly isn't the easiest to navigate...

Cam Brown has ridden into 7th, bet he picks off a few more in the run too!! Isnt he like 47 years old now these days?

Nice race up front, looks like they are trading leads to set pace. What is the temp there today like?

IM Oceania app has a feed with some pics and updates.
Total circus to need to have two apps to get splits and feed.

How many Kona slots are available.

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Let food be thy medicine...

I read a while ago he was aiming for a sub8 as he has never done that. Probably out of reach but he still seems to be racing and training like a pro.

Watching him in 2004 in taupo got me into triathlon so I love to see him out there still

Watching him in 2004 in taupo got me into triathlon so I love to see him out there still
I will tell you how old Cam is, and how long he has been at this. I took a couple months in 92 and went down to NZ to race their summer season, and he was already a pro, a snot nosed teenager still, but he was already on the circuit. I was in the last couple years of my pro career at the time, but to have someone overlap my career, and still be going, that is a very, very long time to have been racing at the top..

Looks like Ali and Appo up front. Any chance Appo outruns has?

I mean, obviously there is a chance. How likely is it? This is Appo’s 1st IM, right?

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Aaron Bales
Lansing Triathlon Team

2004 Taupo....was that not the "ST Race of the year" with forum members Bjorn, Clas and Jonas putting down the hammer ? And Cam was already an old guy pulling back the Swedish contingent on the run????

Correct. I didn't even know what ironman was until I watched that day!

Fun fact: Cam actually won a "World Championship" triathlon earlier this year in China.He is one of the few pro's who has worked out how to make racing in Asia a profitable business as an old guy instead of coming in as an also-ran in all of the well known prestige races.

https://www.times.co.nz/...lon-in-quzhou-china/

Let's see what AB and Appleton do mano y mano as they leave T2 shoulder to shoulder.

But like Sean H, my ass will be asleep in an hour so I'll look forward to reading who won.

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

Of course it's tracker splits, so take those with a grain of salt......but......


AB going all AB out of T2 dropping a sub 6 min 1st mile.

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

6.5km in 23 mins which is under 5:50 mile or sub 2:30 marathon pace. (I'm not using the pacing from the tracker....i'm taking the actual splits it spits out and converting it myself....sometimes those "paces" they spit out are wonky)

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

10km just under 35 mins

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

16.9km 1hr1min; just under 5:50/mile. Running just shy of 2:33 marathon pace.....

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

They only just got power in Western Australia.

The internet is dial up.

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That is a pretty rich pace...

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Aaron Bales
Lansing Triathlon Team

30.7km in 1:54:36 which is 2:37 marathon pace split. We'll see what happens the last 8 miles and how fast he ran early on does to him.

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

32.7km in 2:03:36

Last 2km he covered in 9 mins; 4:30/km; 7:15 min/mi pace.

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

Seems to be smashing a hot race. Who'd have thought.

11 minute lead at 37k removes the need to run sub 4:00/km for the win, at least.

Well done to him.

7:45:21

2:43:40 run


(tracker splits)

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

46:30 swim, 4:10:33 bike, 2:43:40 run seems like a pretty badass finish.

Thats impressive, whos record did he break?

Terenzo I believe

With a 2:31 T1 / 2:10 T2. Amazing.

Looks like he cranked out a Frodo approved 2:43 run and is set for the Tokyo + Kona double. Solid day and that 2:43 must be a solid confidence boost (I know its Western Oz and its a fast course, but 7:46 probably still translates to an 8:0x in Kona if he can pull it all together).

All in the heat, where he can't race.

He had a 10min+ lead in that marathon, I doubt it was anywhere near all out.

From what I've seen on Social media, in his finish line interview he said his only aim was to race and not blow up and the fast time was just a bonus.

He's learnt pretty well it seems.

Looking forward to 2020.

Could end up undoing the levels he's got himself to now by training and racing exclusively Oly distance for the majority of 2020 though!

agreed, though even on a 'fast course' he still broke the course record and did so on what was apparently not a super-fast day. plus it sounds like he was all alone for a long time.

i'd say this could augur well for his 2020, especially if he's able to use this as his 'easy ticket,' and build a nice training block for the rest of the year.

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____________________________________
https://lshtm.academia.edu/MikeCallaghan

http://howtobeswiss.blogspot.ch/

Running a 2:43 with a 10 minute lead is a strong statement.

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Aaron Bales
Lansing Triathlon Team

the statement is, "i am good at sports."

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____________________________________
https://lshtm.academia.edu/MikeCallaghan

http://howtobeswiss.blogspot.ch/

Definitely a good solid result and he may well have been able to go a good bit faster but if you look at yesterday's weather it wasn't really Kona like conditions. It's pretty easy to shed heat if the dew points are in the 40s and you drink enough not so much if the dew points are in the high 60s or low seventies like that always are in Kona.

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Genetics load the gun, lifestyle pulls the trigger.

If the tracker is to believe, he was running pretty hard at sub 2:33 marathon pace for almost 19 miles. There's gamesmanship with all those guys in post race interviews. I mean it was a 2:43 even if he faded....that's fast it wasn't like he was jogging to a 2:43.



It was funny listening to a Macca interview a few weeks back, he talked about talking to AB and the whole ITU/IM double, etc. AB thought he could do it, Macca doesnt think you can do both well in such a short period. Macca equated it:

-not many people can go out and run the speed AB did in ITU even in a training day.

-but lots of people can run the *easier* pace of *only a 2:45 marathon in training paces.....the kicker is that you have to do it after the whole S + B and add in the key of nutrition/pacing.


He basically said that AB was untouchable in ITU but that it's more putting it all together in IM that counts. It's not just running *fast*; it's running for a LONG LONG time at a fairly *comfortable* pace that is the ticket to winning Kona.

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Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

2 spots