Professional Ironman Triathlete Luke McKenzie took the time time to answer some questions with Rock Start Triathlete Academy’s Kerry Sullivan. Here is how it all went down…
1) Whats your off season training plan looking like this year?
LUKE= I have just recovered from what I thought was a back injury. I actually had a type of bone infection that had become aggravated so that took a while to over come. It’s forced me to have almost two months totally off training now so I feel like I almost back to square one with my training. I don’t plan to race till around March 2011 so I have a decent amount of time to build my training back up. I will do a lot of long slow aerobic conditioning work and build the strength with plenty of gym and core work over the holidays. This is a time of year I enjoy when I am working to get fit again and enjoying the long rides and runs with my mates without the pressure of looming competitions.
2) Given that you have re qualify for Kona every year now, what is your race season looking like for 2011?
LUKE= I am still in the planning stages for season 2011. I think the new system means we are going to have to be more flexible with our race scheduling in order to not slip out of the top 50. In saying that I don’t think much will chance. I race one or two Ironmans outside of Kona anyway and always did several 70.3’s. I am planning on an early season Ironman (during or before May) and then try and hit another two 70.3’s I need to make up my three (I already have one in Cancun). At that point I will know where I lay in the points system and can evaluated if I need to do a mid season Ironman in July.
3) What is your favorite work out?
LUKE=I would say my favorite would be our Wednesday morning open water swim at Noosa beach during the Aussie summer. We have a really good mix of triathletes, swimmers and surf lifesavers that gather down there for a hard 1.5 hour workout where we do lots of ins and outs. When the waves or up it’s really fun!
4) Swim, bike or run what your favorite?
LUKE= I would say bike. I love nothing more than doing a long 5-6 hour ride and exploring places.
5) Whats your favorite race?
LUKE= Hawaii 70.3
6) What work outs do feel are the most important to making you strong?
LUKE= I do a week Strength Endurance bike ride (SE) that I feel has made me a stronger rider over the years. I don’t think you can go past the good old long ride with a run off the bike. Do it consistently and you will be a strong racer!
7) What is most played on your Ipod?
LUKE= When I am chilling out in between sessions its Basement Birds at the moment.
When I am training I am digging The Bloody Beetroots. They will get you amped!
8) What was the best piece of advice you ever got?
LUKE= Quit ITU racing and go to the US and race the non-drafting circuit (ultimately Ironman).
9) What piece of advice do you have for the all the age groupers at Rock Star Triathlete?
LUKE= I would say invest your time in learning and perfecting the techniques of swimming, riding and running first and foremost. If possible make your number one priority to get a coach or join a training rather than spending your money on fancy equipment and trying to self coach. As your performance progresses under guidance then you can invest in better equipment.
Much appreciation to Luke for taking the time to answer the questions. ROCK ON!