Want to know how to go faster?  We ask the fastest guys at Ironman China what works for them . . .

The China Ironman is finished for another year. As we said in our race preview here, this race has one of the best cycling legs in Asia.  If you don’t fancy doing the swim and run the organisers will help you find some other athletes to form a team, allowing you to concentrate on riding a unique race course.

Once again the race was held in hot conditions - around 37°, and a decent wind kept racers honest on the bike course

We were very happy with our predictions pricking of race winners,  getting 3 out of 4 tips right.  Congratulations to the following on a great victory in their respective distances:

• Ironman Men’s Winner – Luke McKenzie
• Ironman Women’s Winner – Amy Marsh
• 70.3 Men’s Winner – Freddie Croneberg
• 70.3 Women’s Winner – Belinda Granger

Cyclingnewsasia spoke with the athletes and asked them for their best advice on how we can go faster:

Ironman Winner – Luke McKenzie

We caught up with Luke the day after his Ironman race victory where he was on route to a well earned 5 day surfing trip holiday in Bali.

Luke looking more relaxed with the pay check in the bank and en-route to 5 days surfing in Bali

CNA: Luke, congratulations on the victory, thanks for helping in our tipping. Tell us about how you felt on the course?

Luke McKenzie: Thanks, I am feeling better today than I was after the race. Obviously it was hot on the course but I like the heat. The swim was tough for me as it was 4 lap course and I ending up swimming through the slower swimmers on the 3rd and 4th lap. I knew the wind was making it tough for everyone so I decide to put the hurt on and drive hard. On the run, I was not looking forward to the last 21km of the marathon and with 8km to go I hit the wall and had to come home on mental will power.

CNA: Tell us about your bike?

Luke: I am really happy with the Scott.  It fits me really well and I feel I can get good power through the frame onto the road. I have the Zipp 404 on the front and 808s on the rear which I think gave me a real advantage on this type of course (with the cross winds). I also know they are bombproof which is important as some parts of the course are more rural with some holes and deviations.

Luke’s Scott Plasma – one very fast bike

CNA: And your targets in 2010?

Luke: Obviously the World Championships in Kona, Hawaii and also Ironman Brazil.  I hope I can get back to China next year but the 2011 race programme is not yet set in stone.

CNA: And cycling tips for our readers when they are doing Time Trials?

Luke: Make sure your bike fits well.  Get a proper bike fit you are comfortable with. There is no point in being aero if you are not comfortable of you can’t get the power out.

CNA: Thanks Luke – enjoy the holiday.

Jocelyn Wong

Jocelyn Wong was very popular with the local media and said she regards the China Ironman as her home race and hopes to win it one day. 2010 was not her year struck down by food poisoning the night before.

She was riding the new Cervelo P3 (knick named the ‘White Tiger’ after the Year of the Tiger) with a unique TSM Adamo saddle set-up which may be of interest to those who can’t get comfortable on conventional saddles. We will be doing a full interview with Jocelyn in the following weeks so stay tuned. (Stay tuned for an upcoming Adamo saddle review as well).

Jocelyn’s Cervelo has dual nationality

CNA: What’s the best cycling tip you have had?

Jocelyn: If you want to go faster then in training you have to hurt. The intervals have to hurt. Long slow distance will build a base but you won’t go faster.

CNA: We heard you have a unique nutrition plan for longer races?

Jocelyn: There’s no point in having great theories if it you don’t want to eat it. I keep my nutrition on the bike pretty simple. No gels, no power bars or potions just, Hello Panda cookies and Gatorade.

You can check out more photos of Jocelyn on our Bao Bei page soon!

Jocelyn with her secret race nutrition plan

Freddie Croneborg – 70.3 Winner

Shanghai based athlete, Freddie Croneberg showed he earned his Pro status by winning his first race at the elite level.  To read his full race report go to www.ceepo.se

CNA: Hi Freddie, congratulations, well done on your first Pro victory.  Talk us through how you did it?

Freddie: Thank you, I think I had a good race. I know from before that I am a strong wetsuit swimmer so I did not expect to lose too much time in the water. On the bike I could hold a steady hard controlled pace and this was the leg I was most worried about before. I hadn't got my new Ceepo bike yet so I rode with my road bike with my old tri-bars, it was ready just before I left for the race, so it was my first time riding it with tri-bars. Also I got a new TT helmet and shoes from Specialized so I had some new equipment. On the run I had never used my running shoes before but I was confident and knew my run training had been a bit better than earlier.

(Please note: this is not a tip we are recommending as when were talking with Freddie the day before the race he was unwrapping his new bike shoes, helmet and running shows from their packaging and there first outing was in his first Pro race.)

Freddie looking fast in his first race in the elite level

CNA: And the weather?

Freddie: I like it when it's hot, though we had quite a cold winter in China this year.  I found that I can race better than many people in hot weather. I think all people suffer and make slower times but compared to others I can stand it quite well.

CNA: And the best cycling tip you have received?

F.C.: I am still waiting for that tip (laughs). One thing I have included in the middle of my longer rides is by doing hard interval/TT sections. I have definitely noticed the improvement in the last 6 months.

Nicole Leder

We spoke with Nicole who gave us some interesting training advice to improve your cycling.

CNA: Hi Nicole, how is the bike?

Nicole: Great, I love the Cube. Also the SRAM components are great for triathletes. Very happy with my set-up now

Niocole uses a combination of Zipp and Hed wheels on her CUBE

CNA: Best tip you had that improved your cycling?

Nicole: My coach told me if you want to go faster don’t train as a triathlete. When you are in the water, think you are a swimmer, when you run, think you are a runner.  But most important when you ride you must be a cyclist, not a triathlete. You must love your bike - LOVE IT.

Amanda Balding – 2nd in the Women’s 70.3 Race

Amanda took second behind her training partner and Iron woman Belinda Granger.  Of all the Pro racers Amanda is easily the friendliest we spoke with. Hi Amanda, congratulations on a great race.

Amanda: Thanks. I really love this race. Some people say racing in Asia is soft but they are the ones who have not raced here. These races are really challenging, great courses, no drafting like some of the bigger races, and usually tough conditions. On top of that you get to go to exotic locations, meet great people and see some unique things.

CNA: Tell us about your bike set-up?

Amanda: I think I have it nailed now. The Scott suits me really well, not as aggressive as my previous bike, great wheels with the Zipps, comfy Fizik saddle and SRAM works really well for me.

Amanda’s Scott ready for action

CNA: And your best tip for improving cycling?

Amanda: Always ride with people that are better than you. My benchmark is Belinda Granger (winner of the women’s 70.3 and 5th overall) and she rides with the fast guys so that way you are always trying to get better.

Lookout for the full interview with Amanda coming up soon and her photos on our Bao Bei Page.

There was a lot of support for the home town athletes at the race

Tomorrow we have the photos of all the Pro bikes, so get ready to have a serious case of bike envy.

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