A tough sprint at the World Championships in Vancouver gave Kiwi Sam Warriner the final podium spot, but she ended up as the overall champion of the ITU World Cup series this year. She talked to Slowtwitch.


ST: You've had a very solid season this year. Did it go as you expected?

Sam: I did a huge block of base training at the beginning of the year in New Zealand to set myself up for a good season. I worked for four months building up to around 150 km's of running per week, this combined with lots of cycling and swimming has enabled me to be consistent for a longer period this year. I also worked hard on the mental side of my training with my sport psychologist so I could be more consistent on race day. I always knew the Olympics would be a huge gamble that’s why I still raced World Cup’s, as my plan B. Getting 3rd in Vancouver really set me up for a good tilt at the World Cup.


ST: What would you consider the high point and low point of your 2008 season, and why?

Sam: The low point for me this year was obviously the Olympics. I was devastated as I had worked so hard to get myself in the best shape possible, I'd crossed my T's and dotted my I's but unfortunately it wasn’t to be. In hindsight I over cooked my self in the weeks leading into the race. I spent 4 weeks in South Korea acclimatizing to the humidity. I didn't respect the heat enough in Korea, I worked very hard when others were taking it easy and I couldn't figure out why they weren’t going all out. Ultimately I paid for this on race day.

The highlight was obviously winning the 2008 World Cup series. I realize that Emma and Vanessa weren't focused on the series this year, but the record books don't show who wasn't there. In years to come my name will be credited with winning and that's something really special to me.

I also really enjoyed the Bronze at the World Championships in Vancouver, especially as I had to out-sprint the two young Aussies. I trained very hard in Penticton with Jill Savege in the lead up to Worlds and I think that sprint was vindication and highlighted the work we'd done on the psychological side too.

ST: Have you considered going longer?

Sam: Yes that's one of my goals for 2009. I really want to race the 70.3 series of races next year in conjunction with the ITU World Cup Series. I'll be spending a lot more time with Siri in the US next year and we both feel I have the potential to be competitive over the 70.3 distance. I'm not going to be shy about this, I really want to be a World Champion in triathlon and believe it will be the 70.3 distance that this happens in. I thought about doing one this year but it’s not in my nature to turn up to a race without preparing fully for it. To turn up to a 70.3 without training specifically for it would be to show a lack of respect to the athletes who compete at the distance now. If I do something I do it properly and intend to stand on the start line in my first 70.3 knowing I'm as strong as anybody there and capable of winning.

It’s funny, Chrissie Wellington spoke to me at the South Korea ITU World Cup in April after I won. She told me she watched me at the Salford ITU World Cup when I finished 2nd in 2005. Apparently I inspired her as she was an age group athlete at the time. The ironic thing is Chrissie really inspires me now! I'd love to be doing what she’s doing, she just goes out there and rips, I've got a lot of respect for her! We facebook each other regularly, we've both been through the same challenges lately, we both just changed coaches.


ST: Do you already have a 70.3 event on your calendar for 2009 and how did you pick it?

Sam: I'm looking at qualifying for Worlds early, I'll be going to Geelong with the intention of winning and getting a spot sorted there. After that I'll be based in the US for the majority of the year and will look at a couple of other 70.3's. We've not decided which races I'll go to yet, I'm still open to persuasion.


ST: What do you think about the new ITU Super Series? And considering that you are eying 70.3, will we even see you compete in those races?

Sam: I'll still be racing the World Cup circuit too, I'm guessing I'll be asked to join the new 'Golden Team' that ITU are talking about, but they're keeping their cards pretty close to their chest at the moment and everyone is speculating as to what's going on. But for sure, I'll still be racing at the Olympic distance.

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

Sam: When I was younger I loved all sports. A sort of 'jack of all trades,' but master of none. I played netball and soccer at school and swam and ran as a youngster also. Triathlon just wasn't a big sport back then, after all I am 37! I always wanted to go to the Olympics or race for my country, but in those days if you had not made it in your early 20’s then you just assumed you wouldn't so I focused on getting my PE Teachers degree. I then taught for 8 years. I kept myself fit and then in 2001 I qualified for the World Age Groups Championships in Edmonton, Canada where I came 2nd in 25-29 age group. The day after the race I watched the Elites race and set myself the goal of racing with them the following year. I'm a big believer in goals, once I set them I go out and get them! The following year I had qualified for the elite team.

Now I just see it that I've had a second chance to live my dream so I'm making the most of it and I'm prepared to push myself as hard as I need to in order to get the best out of myself.


ST: Could you describe a hard training week for us.

Sam: A typical hard training week would be around 28km of swimming. We live right on the beach so I'm lucky I can swim at the pools in the morning and then get another skills session in later in the day. I usually do around 200km of cycling and anything up to 150km of running if I'm doing double run days.


ST: What do you do to overcome a disappointing race?

Sam: I'm a girl…I sulk and cry?! And once that's out of the way I analyze where I went wrong and how I can improve on it. I then go back to my training even more motivated to try harder and go better next time. I also think about how lucky I am to have this opportunity to race at the top level and that the challenge is to come back stronger and faster the next time. Real champions are athletes who come back from a failure even stronger and even faster. I think this was the key after the Olympics; I could have gone one of two ways. I could of quite easily said right that's it, my times up, and walked away from the sport. But I met with Siri Lyndley the day after the race and she just inspired me so much. Siri's belief in me is amazing and I feed off every word she says. We've got a huge year planned next year, I'm so excited about what we can achieve together!

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

Sam: New Zealand is a small country and as such we rely heavily on the Academy of Sport (Government) for funding. Since I've changed coaches to Siri I get even less funding as Triathlon NZ do not fund overseas coaches.

I do have a core group of sponsors that have supported me over the years and I'm very thankful to them for their help but the financial situation in NZ has taken its toll and I've lost 3 major sponsors since the Olympics.

I'd love a big time sponsor to come along and take the worries away. Hopefully with being based in the US more next year something will come along but if it doesn't it just keeps you honest and makes you hungry.

All of my sponsorship agreements; bike, wheels, nutrition…the lot..they were all geared toward the Olympics so they are all up for re-negotiation now. I'd hoped after winning the ITU World Cup series that people would break my door down to talk to me! Not so. Compared to sports like Rugby and Cricket in New Zealand, triathlon is very much a minority sport. Hopefully with being based in the US next year something will come along, if not I'll just have to keep winning.

I do a lot of public speaking at home in New Zealand also to supplement my income. Sparc pay me to visit schools and talk about my involvement in sport too. I love public speaking and motivating youngsters, it gives me a real buzz. It's an honor to fulfill such a role.


ST: How do you typically spend the off-season?

Sam: The season just seems to get longer and longer at the moment, but I love training and racing so I'm not complaining. When I do get time to just stay at home I like sitting on the couch looking out to sea, drinking cups of tea, eating all the things I should not eat and playing with Bo my dog. I also catch up with friends and offer myself as a baby sitter so I can play with their little ones! I basically just relax and recharge the batteries.

ST: Do you follow any other sports?

Sam: I don't have time!


ST: What foods do you like and dislike?

Sam: I love all the foods I shouldn't; Pizza, Wedges n Sour Cream and Cheese, Chocolate. I only have them on my break though. Otherwise I love cereal and yoghurt, trim lattes, Salmon and fresh pasta.

I don't like liquorish, Satay Chicken, green or red curry.


ST: Can you share your music taste with us?

Sam: I have quite varied music tastes: Coldplay, Audioslave, Green Day, Dido, The Foo Fighters, Pearl Jam and I love singing along to the old Rock Ballads they used to make in the 80's..they just don’t make them the same anymore!!


ST: What was the last book you read?

Sam: The Charming Man by Marion Keyes


ST: Where do you see yourself in 5 years?

Sam: Past World Campion. Sitting on the deck of our house with a cup of tea and 3 children running around. Happy, with no regrets in my triathlon career as I had fun and achieved my ultimate goal; to be the best I could be.


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

Sam: I'm passionate about people living active healthy lifestyles and love my job as a NZ SPARC Ambassador. Going into schools and inspiring youngsters to be the best they can be is truly and honor for me. I also love coaching others in sport. I've started my own coaching business; www.sweat7.com. Women can achieve what ever they put their minds too and I love proving it to them!


To find out more about Sam Warriner or get in touch with her about sponsoring visit: samwarriner.co.nz


Sam Warriner and her super athletic dog Bo