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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [Staer] [ In reply to ]
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Staer wrote:
In what way have you addressed the mental aspect? What did he need to improve in his mental approach?

Well, there's a 10,000ft view of the mental work, and then the mental focus in the moments of racing.

The 10,000ft mental approach deals with consistent performance improvements, which lead to more confidence. That confidence led to more clear racing strategies and goals, race selection. This brought more positive thoughts, expectations, excitement to race, and more consistency of performance.

The focus in the moments of racing deals with the technical things he needed to execute, especially as he fatigues. His pacing and his arm carriage are two items in the run. He has a whole checklist to follow, and he executes and assesses himself on those as he races.

Jim Vance
http://TodaysPlan.com.au (Disclosure: I am contracted with Today's Plan)
http://www.CoachVance.com/
Twitter @jimvance
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [doublea334] [ In reply to ]
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doublea334 wrote:
Was there any discussion before the race to use his Madone disc and clip on bars?
Seeing the data on his descent (compared with Iden), Do you think the Madone would have been the better choice?


There was no real discussion of using the Madone. Trek had his TT bike ready, with one small change, no disc. They went with a wheelset that could sustain climbing and descending better.

I don't know that a Madone would have helped, as I didn't ride the race. Ben may have some thoughts on that, but I haven't asked him about that yet. Maybe the ability for a supertuck at some times, but it may have also cost him a lot on the flats. Iden said a TT bike would have been better, and as I saw someone mention, if Iden had finished 2nd, he probably would have been ripped for not riding a TT bike.

Jim Vance
http://TodaysPlan.com.au (Disclosure: I am contracted with Today's Plan)
http://www.CoachVance.com/
Twitter @jimvance
Last edited by: JimVance: Sep 12, 19 21:19
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [ChasingPB] [ In reply to ]
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ChasingPB wrote:
What was the longest run that Ben had leading into the WC?

With warm-up, shuttles, tempo work, and cool down, 2 hours was common for that workout.

Jim Vance
http://TodaysPlan.com.au (Disclosure: I am contracted with Today's Plan)
http://www.CoachVance.com/
Twitter @jimvance
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [BTEEZY28] [ In reply to ]
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BTEEZY28 wrote:
How do you structure the run-walk sessions for your athletes?

Recovery runs are all 4 min run, 1 min walk.

Maintenance runs are generally 9/1, if the athlete can handle it. If they haven't proven they can handle that, we do something in the middle.

Some intense runs also have walk breaks.

Jim Vance
http://TodaysPlan.com.au (Disclosure: I am contracted with Today's Plan)
http://www.CoachVance.com/
Twitter @jimvance
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [ericMPro] [ In reply to ]
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ericMPro wrote:
So the descent was decisive. Were you guys threshold based in training for the climb or AWC based for the all-out sprints out of each hairpin after a long climbing effort? I haven't seen the course, and also assume that physiologically the descent was similar to a spirited ITU course with a lot of u-turns.

IOW, which did you weight more heavily, the climb or the descent?

We weighed the output of the climb, and the output on the descent, along with the ability to run off that, as the top priority. Apparently, I need to reassess what that preparation was. I can tell you he was fitter than 2017 and 2018, with more risk in the training, and yet had a poorer result. That's racing sometimes, as there are a number of variables which can differ from race to race.

2019 has been the best year of his career. He's disappointed in the race, but he's young enough, and I'm old enough, to know there are a lot of World Championships ahead, and other big races to be down about the result here, especially when his preparation showed him to be ready. And truth be told, there were only 4 guys at the top of the Col de Vence that had a chance to win the race, AB, RVB, BK and GI.

Jim Vance
http://TodaysPlan.com.au (Disclosure: I am contracted with Today's Plan)
http://www.CoachVance.com/
Twitter @jimvance
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [JimVance] [ In reply to ]
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That's racing sometimes, as there are a number of variables which can differ from race to race.

2019 has been the best year of his career. He's disappointed in the race, but he's young enough, and I'm old enough, to know there are a lot of World Championships ahead, and other big races to be down about the result here, especially when his preparation showed him to be ready.

------

Hats off to you, Jim, and Ben. What your juggling with short course ITU + 70's demands of competition is unreal. I think at the end of the day if you can look back and see/know that you did everything correctly to prep for that sometimes you just get that "meh" result. Leaves you a bit disappointed but also I think atleast confident that the "prep work" was there....the result simply wasn't. And yes at the end of the day it's about the result, but it's also about the prep and if you nail that consistently you'll have these types of results less and less.

So it seems like it was a race that everything gets a check mark except the race result. And I think in the high performance world, you can live with that every so often.

-USAT L2 coach, M.S. Exercise Physiology
https://www.instagram.com/alloutmultisport
http://www.aomultisport.com
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [JimVance] [ In reply to ]
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What is his run power from 2016-17-18?

Curious if he is simply putting out more watts on the faster runs or if it’s purely efficiency (same watts but fast times) but I’d assume both?

Thank again for your time here
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [B_Doughtie] [ In reply to ]
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B_Doughtie wrote:
That's racing sometimes, as there are a number of variables which can differ from race to race.

2019 has been the best year of his career. He's disappointed in the race, but he's young enough, and I'm old enough, to know there are a lot of World Championships ahead, and other big races to be down about the result here, especially when his preparation showed him to be ready.

------

Hats off to you, Jim, and Ben. What your juggling with short course ITU + 70's demands of competition is unreal. I think at the end of the day if you can look back and see/know that you did everything correctly to prep for that sometimes you just get that "meh" result. Leaves you a bit disappointed but also I think atleast confident that the "prep work" was there....the result simply wasn't. And yes at the end of the day it's about the result, but it's also about the prep and if you nail that consistently you'll have these types of results less and less.

So it seems like it was a race that everything gets a check mark except the race result. And I think in the high performance world, you can live with that every so often.

Thanks Brooks. Agreed!

Jim Vance
http://TodaysPlan.com.au (Disclosure: I am contracted with Today's Plan)
http://www.CoachVance.com/
Twitter @jimvance
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [JimVance] [ In reply to ]
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What is Ben's background in swimming??? Did he swim D1??? Distance freestyler or IMer or??? What kind of time do you think he could do for the 1650 say in a Masters meet if he were rested??? Maybe around 16:15, e.g. about 59 per 100 yd???


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [ericmulk] [ In reply to ]
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This a goggleable question. But Ben was multi-Junior National Champion in triathlon. https://www.teamusa.org/.../athletes/Ben-Kanute

Hooker training for the Sport of Scrum-Halves [Triathlon]
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [JimVance] [ In reply to ]
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Wow...

"see the world as it is not as you want it to be"
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [TheStroBro] [ In reply to ]
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TheStroBro wrote:
This a goggleable question. But Ben was multi-Junior National Champion in triathlon. https://www.teamusa.org/.../athletes/Ben-Kanute

I did Google this but only got his tri accomplishments, nothing specific to swimming. He has no results listed in USA Swimming nor in USMS. Perhaps he just grew up as a straight tri guy. I saw that he graduated from U of Arizona in three yrs and won both the collegiate sprint and Oly dist titles in 2013. I wonder if he perhaps trained with the team at AZ, and maybe swam in a few meets??? Just curious. :)


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [ericmulk] [ In reply to ]
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I wonder if he perhaps trained with the team at AZ, and maybe swam in a few meets??? Just curious. :)

-----

If you mean 'Zona D1 swim team, no and I'm pretty sure that would have been an ncaa violation for the team based on Kanute's "professional" status and/or not being an official team member. Could he have snuck in a few workouts etc, I'm sure it happens on campuses, but D1 sports are very heavily regulated that if your not an official team member, you aint practicing/racing/apart of said program.

-USAT L2 coach, M.S. Exercise Physiology
https://www.instagram.com/alloutmultisport
http://www.aomultisport.com
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [ericmulk] [ In reply to ]
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [JimVance] [ In reply to ]
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Thanks for answering my first question. I haven't read your book. Found it on Kindle - will get to reading it.

What is a typical taper for Ben and does it differ much between sprint/olympic distance and 70.3?
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [JimVance] [ In reply to ]
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Did Ben climb Col de Vence as planned? I can see that Gustav averaged 366 for that climb and they look to be almost the same weight, yet here we see that Gustav caught up to him on the climb. I was also noticing that these W/Kg numbers are pretty impressive for doing in a race. You had posted a blog a while ago about pro triathlete power numbers

Here: https://www.coachvance.com/...ironman-triathletes/

Have the athletes gotten that much fitter on the bike since you wrote this? Both Ben and Gustav would be near the top of this chart. Does Ben have much more room to improve on the bike or are you mainly focus on improving his run.
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [B_Doughtie] [ In reply to ]
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B_Doughtie wrote:
I wonder if he perhaps trained with the team at AZ, and maybe swam in a few meets??? Just curious. :)

-----

If you mean 'Zona D1 swim team, no and I'm pretty sure that would have been an ncaa violation for the team based on Kanute's "professional" status and/or not being an official team member. Could he have snuck in a few workouts etc, I'm sure it happens on campuses, but D1 sports are very heavily regulated that if your not an official team member, you aint practicing/racing/apart of said program.

Ah, I see, had not thought of that angle. Thanks for this info. :)


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [TriRugby] [ In reply to ]
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TriRugby wrote:
https://www.collegeswimming.com/swimmer/110247/

Dr. google to the rescue.

Ah, I was searching for "Ben" not "Benjamin" and USA Swimming was not showing anyone, but "Benjamin" worked. He was an all-rounder including a 2:01 200 yd fly. :)

https://www.usaswimming.org/...ividual-times-search


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [Climb11] [ In reply to ]
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Climb11 wrote:
What is his run power from 2016-17-18?

Curious if he is simply putting out more watts on the faster runs or if it’s purely efficiency (same watts but fast times) but I’d assume both?

Thank again for your time here

Great question! It is part of solving the puzzle. Here's his data from 2017-2019 for all Ironman 70.3 races, (he didn't race 2016 70.3 Worlds).



Here's his run power file from Nice...



Jim Vance
http://TodaysPlan.com.au (Disclosure: I am contracted with Today's Plan)
http://www.CoachVance.com/
Twitter @jimvance
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [Rynovwg] [ In reply to ]
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Rynovwg wrote:
Thanks for answering my first question. I haven't read your book. Found it on Kindle - will get to reading it.

What is a typical taper for Ben and does it differ much between sprint/olympic distance and 70.3?

I hope you enjoy the book. It took me 4 years to write Triathlon 2.0, and I was excited at the time I wrote it. And it's amazing how much I appreciate that book more and more 4 years later. It really has been groundbreaking and unique. As Bobby McGee and Joe Friel both told me would happen, I now thinking differently than some things I wrote in the book. Example: I wrote one side bar in the book about the mental side of performance. Now it is the #1 aspect of performance for me as a coach.

Believe it or not, Ben doesn't taper much. 10 days into a World Championship, but usually we follow a 48 hour/2 day rule, where as long as we have 2 light days, we should perform well. If not, we realize we are overreaching. That is what has led to his incredible consistency. He loves it too, keeps him healthy, happy, motivated and excited to train. This is more of what I should have put in the book.

Jim Vance
http://TodaysPlan.com.au (Disclosure: I am contracted with Today's Plan)
http://www.CoachVance.com/
Twitter @jimvance
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [JimVance] [ In reply to ]
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You mentioned that Ben couldn't jump but that you have been working on it. Can you elaborate here? Do you mostly work vertically or horizontally, how many times a week, is this done in conjunction with strength training in the gym etc. Everything you think is of value here. And mostly importantly: is he a good jumper now?

Also, which power meter do you use?
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [Rynovwg] [ In reply to ]
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Rynovwg wrote:
Thanks for answering my first question. I haven't read your book. Found it on Kindle - will get to reading it.

What is a typical taper for Ben and does it differ much between sprint/olympic distance and 70.3?

Speaking of the cadence and watts output in races, here are Kanute's from the race. It's hard to dive in obviously from the image for the different sections, but thought this gave some cool visual representation of the race demands.





Jim Vance
http://TodaysPlan.com.au (Disclosure: I am contracted with Today's Plan)
http://www.CoachVance.com/
Twitter @jimvance
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [Bioteknik] [ In reply to ]
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Bioteknik wrote:
Did Ben climb Col de Vence as planned? I can see that Gustav averaged 366 for that climb and they look to be almost the same weight, yet here we see that Gustav caught up to him on the climb. I was also noticing that these W/Kg numbers are pretty impressive for doing in a race. You had posted a blog a while ago about pro triathlete power numbers

Here: https://www.coachvance.com/...ironman-triathletes/

Have the athletes gotten that much fitter on the bike since you wrote this? Both Ben and Gustav would be near the top of this chart. Does Ben have much more room to improve on the bike or are you mainly focus on improving his run.

Great question. Yes, the sport has changed, and as I mentioned, the bar has been raised, again. We've seen in it with obvious amazing run splits, and some uber-bikers, but now you see Ben, RVB, GI, AB, all with w/kg @ FTP above 5.5, (Ben was at 5.6+ on race day), and they are second tier riders to guys like LS and Cam. I probably need to update that list, but that list helps prove it. I am not aware of Iden's mass tho, but either his bike was incredibly lighter than Ben's, or he is lighter, or a bit of both.

Jim Vance
http://TodaysPlan.com.au (Disclosure: I am contracted with Today's Plan)
http://www.CoachVance.com/
Twitter @jimvance
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [AS88] [ In reply to ]
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AS88 wrote:
You mentioned that Ben couldn't jump but that you have been working on it. Can you elaborate here? Do you mostly work vertically or horizontally, how many times a week, is this done in conjunction with strength training in the gym etc. Everything you think is of value here. And mostly importantly: is he a good jumper now?

Also, which power meter do you use?

Sure. When Ben and I started working together, improving the run was a top priority, so I started with the basics. Running is just a series of hops, with the ability to apply force into the ground the key component. We were at the OTC in November 2016 together, we had just started working together, and I was running our National Junior Select Camp, Ben was a mentor there, and he did a bunch of testing with the USOC staff. I saw him do the jump test, and it was clear he was very uncomfortable with his jumping. It made me realize we had to address it. Fast forward one year later, and he does that same test, and it was over 20% improvement in the test. The USOC staff told me they never really see those kind of improvements at that level.

The next thing I added was a lot of jump roping. It started with single unders, and then moved to double unders. Ben was terrible at it to start, but now can probably do 100+ double unders without stopping. The coordination building and explosiveness of double unders is something I believe helps a lot. In the video by Talbot Cox, you can see Ben do them, as well as one of the videos Today's Plan had produced.

I put the jump rope after long runs, hard runs, etc. I believe that is part of the reason Ben wins so many sprint finishes, (Island House, Chengdu World Cup, for example), because he used to those high intensities when fatigued late.

Here's Ben's progression on his running in 70.3, prior to Worlds.


Jim Vance
http://TodaysPlan.com.au (Disclosure: I am contracted with Today's Plan)
http://www.CoachVance.com/
Twitter @jimvance
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Re: Kanute's 70.3 WC Nice & More - Ask Me Anything [JimVance] [ In reply to ]
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Is Ben a smasher on the down stroke or more of a 360 degree pedal spinner?

TIA
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