Training Day with Craig Alexander Part 1
Just how does Craig Alexander prepare for the Ironman World Championship?
Find out as crew from triathlete.com get up close and personal with the man himself. In this video Craig takes us through his plan for bike / run training in Boulder, Colorado.
You draw on those experiences and a lot of the training you do often on your own and those hard sessions, you know they go in the memory bank to be drawn on at a later date
So, and to be honest, I love being out there on my own just doing it, you know. I like that mentality and you’ve still got to do the work.
Everyone goes through that sort of sacrifice and those sort of training days. I think that’s the unique thing about our sport.
You know whether you’re trying to win world titles or just win your age or even just to finish.
The people who win don’t just have the talent, they work the hardest.
The most important triathlon in the sport, the Ironman World Championship is a mere eight weeks away.
This morning Craig Alexander, the two time Ironman World Champion has assembled a group to ride a helium hard 112 miles with a 25 miles climb up the mountain.[00:01:36.13] Bob Babbitt: We get to see the top pros at the races, but it’s not often we that we get to pull the curtain back to see how they prepare for the toughest day in sport. [00:01:44.02] Bob Babbitt: When you head off to the office for your eight hour work day, Craig Alexander, 2010 Ironma World Champion, Miranda ??? and Ironman hopefuls Tim O’Donnell and Bill Gambles among others are clocking in and heading off for theirs.
So some climbing about 25 miles of climbing. Come back down another canyon and then some Ironman pacesetters at the end for the last hour, hour and a half for the ride.
And then finish with a quick transition and some mile repeats.[00:02:44.11] Bob Babbitt: You’ll try and simulate what you’ll be doing at Race Day? [00:02:46.22] Craig Alexander: Pretty much, yeah a lot of race pace work at the end of a six or seven hour day, so like you mention it’s eight weeks out so still some time to get some heavy work in, and really just tune the body up for more Ironman pace work. [00:03:00.26] Bob Babbitt: Sure [00:03:00.27] Craig Alexander: It’s a session that Miranda actually did last year and I’ve done a couple of times. I start on a six minute pace with a seven minute send off or a six thrity send off, depending on how I’m feeling and try descend it from there.
I think the main thing is you really want to hit the Ironman pace to start with and if your feeling good then you can speed a little bit toward the end, but the purpose of the session, really is to dial in that Ironman effort, that Ironman pace and lock that in.[00:03:27.08] Bob Babbitt: Like what would you eat during a ride or a day like this were it’s going to be a six hour plus day. [00:03:32.11] Craig Alexander: Yeah pretty much the same as what I’ll use on race day, you know I don’t change too much.
I’ve got an electrolyte drink with carbo pro so I get all the calories in liquid. Got some gels as well which is what I also carry during the race in Kona.
And for the run, Mirand’s coach is actually meeting us out there with a cooler, we’ve got some electrolyte drinks and I’ve got some flat Coke, which is obviously what you can get on the course during the marathon in Kona.
So, I try not to change too much.[00:04:01.21] Bob Babbitt: And that way you know the body’s used to whatever’s going to be out there on race day. [00:04:03.28] Craig Alexander: I think so, your body just gets used to using whatever you can get as fuel, and you get very effecient doing that, so try not to change too much. [00:04:12.20] Bob Babbitt: Thanks for letting us in, getting a little behind scenes, Craig Alexander’s secret. We won’t tell anybody.