Jo Lawn had won Ironman New Zealand 6 years in a row before she finally had to "settle" for the runner-up spot in 2009. She talked to slowtwitch about Taupo, Kona, training, rules and few other things.


ST: How are you recovering from Ironman NZ?

Jo: It has only been a week and I feel pretty good. My body bounced back quickly. The amount of training for this buildup was a lot less than normal and I have recovered faster than normal. I feel pretty good now, but training hasn’t started so when that gets underway I will know whether or not I have recovered or not…


ST: Talk about your race.

Jo: I really liked the idea of a 15 minute head start on the rest of the field. This makes our race so much more honest. Especially on the bike. I had a great swim exiting in just a couple of seconds behind Gina in 52 mins. A little slower than usual, but that is to be expected when the start line for us was around 40 people. You don't seem to get the same drafting effect with 40 people as you do with 1500! My new Profile Design Aquaman wetsuit has been doing amazing things for me. My swimming is improving with each stroke. On to the bike, my new Cervelo 650 was feeling great, super comfortable a big change I have made since the past few years. With only a few athletes out on the course it felt great to be out there. Like going to war, but hiding out. The quiet before the storm. I rode solid, but wasn't feeling too strong. I have made some HUGE changes to my training this year. Since early January my target is cadence. I have learnt to spin on the bike so I can get off and run with fresher legs. I was informed that this is going to take 6-9months!!! mmmmmmmmm just in time for kona. So I gave it a go, but the strength endurance just wasn't there. Sometimes with training you do have to risk things, as each buildup we do…we must put more emphasis on different aspects. And in this build up intensity was my focus. The same training regime happened on the run too. I have been running specific race pace runs, thus leaving me not a lot of time to work on endurance. Ultimately the Ironman is an endurance event and even though 24 Ironmans is a lot.....you must work on every aspect of your game. So onto the run my endurance was lacking.


ST: Did you get your slot for Hawaii?

Jo: YESSSSSSS

ST: Can you talk about your day at the 2008 World Champions in Kona?

Jo: Kona 2008 was a huge day for me. Prior to Kona I had not been well. In France training I had been unwell. In September I got an infection in a bite on my lower leg and within 10 days this had developed into a severe abscess. On September 11th I was admitted to hospital and went under general anesthetic to remove this abscess, which had made it’s way down to my bone. I was released from the hospital with this enormous hole in my leg. You cannot stitch the hole closed as the stuff inside has to drain out. So as you can imagine at this time in your preparation for one of the toughest events on the planet, your training is going hard. I was unable to do a lot and do things hard. My body was fighting a huge infection. But what I never realized was the emotional drain I was putting myself through. It was rough. To me I enjoy everything about Kona and for me there just wasn’t an option of not starting. I made it to Kona and I was going to start. In the environment of Hawaii germs love to spread, so I did have to be super careful to change the dressings 3 or 4 times a day, as you can imagine just breathing in Hawaii makes you sweat. So for me hygiene and health were at the top of my list. Working out and preparing for Kona wasn’t too far from the bottom of my list. I toed the line gave it my all and became an Ironman finisher, something you should never to take for granted.


ST: Which result do you cherish the most and why?

Jo: For obvious reasons I have to say my first ever Taupo win in 2003. But also my 4th place in Kona in 2005. I had been seriously injured all year long and my husband I didn’t really know if I could finish the race. Armando just said “give it everything on the bike, you may not be able to run”, and I finished 4th!! So we had to deal with a lot of ups and downs during our training that year, but we hung tough and look what we got.


ST: What is actually your athletic background and who or what inspired you to race triathlons?

Jo: My athletic background is pretty much my backbone! Right from day one I was sporty. My parents encouraged me to give anything ago so I did. I made my way into triathlons late. I was 26 when I did my first triathlon. I came from a tennis background and then a cycling background. I didn’t like swimming at all…..and running….you don’t really talk about running a lot when you are a cyclist…..but here I am a triathlete…

ST: What are your thoughts on drafting in the women’s field specifically? Do women have enough distance from the age group men?

Jo: Mmmmmmmmmmmm, this topic is a rough one. I don’t like drafting at all. Considering my strength is the bike. I realize that in some races there just doesn’t seem enough room on the roads to spread right out, but that doesn’t mean you can draft, you just have to play by the rules and drop back. Pacing is allowed and sometimes people get confused. Pacing doesn’t mean lapping it out or touching tires. You have to know what is wrong and what is right. But definitely having the age group athletes start 15minutes behind is GREAT; it just takes out the temptation, and makes it an honest effort and honest race. So I think 15 minutes minimum should be the starting gap.


ST: Another hot topic is doping, do you think enough is done to combat it?

ST: I am not too sure of other countries anti-doping, but in New Zealand we are incredible. The NZ drug agency is everywhere and anywhere. I have to log on most days and tell them where I am and also put in a 3 month whereabouts. I will test everyday if I have too, but I do think that Blood must be taken too. I am not too sure where drugs show up or are found….but test every possible way….and that will for sure discovering everything. I think every professional athlete should be tested and especially if they are earning prize money.


ST: Please describe a typical hard training week for us.

Jo: Swim 6 days a week anywhere from 25-30km, bike 6 days a week anywhere from 500-700km, run 6 days a week anywhere from 90km, gym work 2 hours a week. Within this week I also get 2 deep tissue massages. I feel pretty beat up from these but it is crucial from the long term longevity of being an Ironman athlete.


ST: How are things going for you in terms of sponsorship?

Jo: Sponsorship for me has been great. I could not be happier; my sponsors for me have become part of my family. Incredibly supportive in every way.

ST: How do you spend the off-season?

Jo: Off-season? What is that and when is that? Well I guess for us Aussies and Kiwis we don’t really have one. Generally after Kona I take a good one and a half months off, then again after Taupo. And what do I do? Eat out a lot…..and shop….visit sponsors….sleep in….


ST: Do you follow any other sports?

Jo: I really like to watch the Tennis Grand Slams, and also some of the Golf PGA’s. Oh and of course Olympic distance Tri’s…


ST: Can you share with us some of your food likes and dislikes?

Jo: Sushi, sushi and more sushi. Oh I do have a weakness for lollies too…..(candy). New Zealand have the yummiest candy ever, so lucky I am not there too much. Crunchy apples kept in the fridge. Oh and a South American dish called Arepa… the best ever.


ST: What music do you like?

Jo: I listen to all kinds, don’t remember the names or the songs, just music and loud.


ST: What was the last book you read?

Jo: A scary one. Don’t remember the name.


ST: Where do you see yourself in 5 years?

Jo: Me, I just look to this afternoon. 5 years, I am not too sure…..alive I hope….


ST: Is there anything else we should know about you?

Jo: Mmmmmmmmmmmm, If you want to know more about me, email me or check out my website…..I love to chat….


Jo Lawn's website is joannalawn.com