Aussie Hayden Armstrong finally managed to go sub-9 at the GoPro Ironman World Championships in Kona, but in his very strong age group that meant 8th place. We had a few words with him.
Slowtwitch: Thank you for your time.
Hayden Armstrong: It’s a pleasure. Thank you for having me.
ST: I guess it is back to work for you.
Hayden: Yes it’s back to the real world for me. But it’s great to live the dream, all be it for a short while. Age group racing does not pay the bills!!!
ST: Agreed on that. How much time did you spend in Kona?
Hayden: Had all up two weeks there with at least 8 days prior to race day and a few recovery days at the end, which was very welcomed.
ST: Where did you qualify and what kind of time did it take?
Hayden: I was fortunate enough to win my age group at the Asia Pacific 70.3 Championships in Auckland back in January, which provided two slots in my age group for Kona. Race wise it was a pretty tricky day with cool temps and a wet slippery course. Time wise I managed a 4:15. With the run being a least 1km longer than the usual 21.1km.
I was not planning to qualify here but very happy to, as this was to be the race to find out how much work I needed to do for my qualification race, being the Asia Pacific Ironman Championships in Melbourne in March.
I did race Melbourne and had I have not qualified in Auckland my result in Melbourne would have secured me a spot as I finish top 5.
My past 4 Kona’s have all be qualified through full Ironman races where I have managed podiums. This was the first time I qualified off a 70.3.
ST: You went sub-9 in Kona and that is outstanding, but you are in a tough age group where that gave you 8th place. What are your thoughts about the result in general?
Hayden: Overall very happy to go under 9 hours at Kona as it was a target I was keen to achieve. Our age group this year was very talented with 8 of us going under 9 hours. I have been to Kona 5 times now and have never seen this occur. Each year the competition gets harder and harder, age groupers are really stepping up. Also as far as conditions goes Kona was relatively kind to us. But the winds and heat were still there.
ST: Going into the race what was your goal?
Hayden: I have a really simple view to racing Kona and that’s to finish. It takes a lot just to get there. If you have prepared well and race smart there is always the chance of a solid result. You just have to believe and back yourself. I have always wanted to do a sub nine in Kona so I have ticked that one off.
ST: What was the closest you had come before?
Hayden: Best Kona was about 9:15. I have gone sub 9 before in an Ironman but just not in Kona. For me going under 9 hours in Kona will always be special.
ST: Did you know most of the competitors who were likely to fight for the top spots in the age group?
Hayden: To be honest I paid little attention to this. I knew the likes of Kyle Buckingham were going to be up there as he is an outstanding age grouper. His result was outstanding and he has set the benchmark. Really I was there to give it my best shot and race my own race. Kona is an interesting place you can have lots of great results in the season but they mean little when Kona rolls around. This race is on another level, you have to be prepared for anything and dig deep.
ST: In addition to Kyle Buckingham 2 others in your age group also ran sub-3 hours. Your 3:06:47 run though allowed you to reel in a few guys to move into the top ten. Is running your ace discipline?
Hayden: I would say running is the leg I have tried to work on the most, as it has been my downfall (before). My running is still a work is progress but this year it has improved. I won age group at Sunshine Coast 70.3 back in September and ran well here. This gave me some confidence that my running was improving. I did manage to come home strong in Kona and pick up a number of spots to make top 10.
The key for me I think is to be consistent over all three disciplines. I have no super strong points, I have just worked hard to get to a level where I am competitive and can be up in the front pack.
ST: A 4:48 bike split is fast, but among the top 14 in your age group that was surprisingly the slowest. Any thoughts?
Hayden: Agreed. This was a solid time but looking back, to podium on this day it was not going to cut it. I did fall into a bit of a hole at about the 130km mark and was unsure if I should push through the flat patch or ease back and conserve for the run. I chose to ease back a fraction, which probably cost me 5-7 minutes. But I have no regrets as you have to race in the moment. Next time I have this feeling I will push through I think. The bike is critical and you can gain a lot of time, but can also loose time on the run due to over cooking it on the bike. It’s a fine balance. For me that is my quickest bike split in a Kona. There were some very slick bike times that’s for sure.
ST: Are you riding with a powermeter?
Hayden: No I have never raced with a power meter it’s all by feel. However looking forward, it would be an advantage to race and train with.
ST: Since you are an Aussie, are you riding a Giant?
Hayden: No Giant here. My last name is Armstrong so; yep you guessed it’s a Trek Speed Concept for me. Drug free though!
ST: We were just teasing you since so many folks from Australia seem to be on Giants, or maybe better said - Giant Australia appears to love triathlon.
Hayden: Yes in the last few years Giant has really taken off in triathlon. When you check your bike in at Ironman races around Australia they are everywhere. Giant’s range of TT bikes is very affordable too, compared with some.
ST: Where exactly in Australia are you from?
Hayden: I hail from Hobart in Tasmania. Tasmania is a beautiful place and a great place to train, but probably not for a lead up to Kona. It’s our winter in Tassie when you’re in peak training and temps are very cool so racing in the heat does have it challenges for me.
ST: What do you do, and how much of your day do you spend at work?
Hayden: I own and operate an insurance brokerage with offices based in Launceston and Hobart. So most of my day is at work. It’s a pretty hectic life but very rewarding. Fortunate to have a great work team behind me too.
ST: Can you talk about your training and what kind of volume you did leading up to the event?
Hayden: My training volume would vary due to work and family but if you had to average it out it would be between 14-17 hours per week.
Normally my week has two swims, 2-3 rides and 2-3 runs. Swims nothing over 4.5km sets, long rides normally 4-5 hours and running will vary with a mixture of distances and pace. My longest runs were about 2 hours.
ST: Once you recovered from Kona, what is the likely weekly average in terms of training?
Hayden: Due to work and having a young family I have chosen to concentrate next year on 70.3 racing where my results have been very sound. So currently working with my coach on a revised program to try and get that little faster. My goal is to race the best I can in the 70.3 World Championships in Mont Tremblant next year. Training wise volume will be 12-15 hours.
ST: How long have you been married?
Hayden: Was married in 2008 to my partner Brooke, whom puts up with a lot. You can’t do IM racing without great support, and I am very fortunate to have this. I owe her big time!!!
ST: Kids?
Hayden: Yes have a little girl Bella whom has just recently turned two. She travels to all the races I do. Bella loves Kona for its turtles and Hula dancing!
ST: You have mentioned a coach. Who do you work with?
Hayden: I work with Grant Giles of Aeromax. He has been great to work with and believes in my ability. Each year my results have improved and my racing is getting more consistent. He was over in Kona this year, which was great.
ST: Is there anything else we should know?
Hayden: I have been doing triathlon for just over 5 years and want to say a big thanks to all the amazing people that help me get to the start line including my sponsors Cycle 2 and Skins. Finally thanks for having me and for all the great articles that ST produce.
ST: You are too kind.
Hayden: Only speak the truth! Mahalo.
