Sam Long has stormed into the triathlon lime light with some super strong and passionate performances and we had a few words with him about new sponsors, the 2022 season, freeloaders and much more.
Slowtwitch: Yo Yo Yo Sam.
Sam Long: Stealing my punch line. All I can say in return is Hello, Herbert.
ST: The last time we chatted we were sitting in a corner of a bike shop in Boulder late in 2018 and much has happened since.
Sam: Isn’t that the truth. I tell you at the time when you interviewed me, I thought why is Slowtwitch interviewing me! My next season ended up being my breakthrough season with 2x70.3 wins and 1xIM wins. Every year after has been more of a breakout year in terms of results and becoming a household name in the very small world of tri. Not to mention the COVID19 pandemic, a Mt. Lemmon KOM, leaving Team Timex for my own sponsors and so much more.
ST: Well, it has been great to see your development and successes since that day.
Sam: Thank you! It’s taken a lot of hard work. I’ve loved embracing the process and the journey. There have been low points for sure, but it’s all unfolded faster than I thought it would.
ST: Recently you added a few new sponsors, including a new bike sponsor.
Sam: Yes, my support system has really started to look like my dream roster with Trek coming on board as the bike sponsor. Interestingly it’s the same brand I was riding for in 2018, although not in direct contact with Trek. It’s been brilliant having DT Swiss on board as well for wheels, particularly with their new ARC disc that was just released.
ST: How is the setup going with the new bike?
Sam: If I’m honest, it’s been a lot of work. I’ve gotten used to switching bikes as I’ve ridden 5 different bike frames since 2019. It always takes a lot to figure out the exact fit and get all the details sorted. I tried to see if I could maximize my position and find more benefits through professionalized bike fits. After much testing, though I discovered my saddle height and offset from the bottom bracket just can’t be changed—over thousands of miles, I’ve built my body to have this be the most efficient and powerful position. Recently, I was able to switch the standard cockpit out with my 51 Speed Shop cockpit. Just with a new prototype extension. Since then, the bike has felt great! All said and done, I learned a lot and my final position is almost certainly the fastest it’s ever been because of the Trek Frame, DT Swiss Wheels, and I’ve been able to get a slightly longer, narrower, and higher angle rise on my bars then my past position. It looks and feels good! What’s exciting is I have gotten the position dialed by the middle of January so have lots of time to log miles and becoming efficient in it.
ST: At your heigh of 193cm you are among the taller triathletes.
Sam: Yes. One of the more muscular ones too. ????
ST: You had a very strong 2021 season with many good results. How would you rate that season?
Sam: I’d give my 2021 season a grade of 85% or a solid B. I felt I made several errors in my scheduling and timing of events. If I had avoided these easy and simple mistakes I would have won more and avoided any of the embarrassing moments I had to endure last year. However, I’ve forgiven myself. I only started this sport at 18 so I am still learning how to time events, my tapers, how many events are too many, etc.
ST: Which results or efforts from 2021 are you most happy with?
Sam: The three best efforts from 2021 would be 70.3 Worlds (2nd), Ironman CDA (1st), and 70.3 Boulder (1st) in that order. 70.3 St. George in May is maybe equal to my performance in Boulder. Interestingly the PTO world Ranking points disagree with me on this, but I have my power files and run splits as well as having done courses like Boulder and St. George multiple times, so I know what difference to see in time splits and how to compare them.
ST: What about low points?
Sam: Well, I had two terrible IM performances. Tulsa which was a 12-13th place if I remember correctly and a DNF at IM Chattanooga. Collins Cup was also a poor performance but not one I’m too worked up over. It was also a low point ending my season so early but it appears to have been the right decision as I build up now.
ST: At 70.3 Worlds you were beaten by the very strong Gustav Iden. But it looked that you left it all out there.
Sam: Yes, of course. It was a hard race. I feel everyone is always supposed to say I had more left in the tank, or I would have gone harder if it was closer… At the end of the day, it’s racing, and everyone is going hard! I tell you; I have also learned there is a very fine line in racing between feeling under control and having the wheels completely fall off. I went hard and it’s about making sure my maximum in 2022 is more than in 2021. Gustav is exceptional so it will take a lot. Being better in 2023 will come from having a better swim so that I don’t have to waste the matches at the start of the bike and can use them in different ways.
ST: Can you talk about the race?
Sam: It was a fun race. I was really focused on the swim, particularly at the start. I knew if I didn’t get the first 400 meters of the swim right my entire race could be over right there. Thankfully I had prepared and had the right tools to succeed in the swim and I found the rest of the swim unremarkable. On the bike, I had to do a lot of work early on to get a good position. I had to pass several large groups of riders, and everyone tried to get a free ride! This meant I had to do a lot of surging to get rid of Freeloaders.
Anyways, it took around 45 minutes and at this point I found myself riding with Robert Kallin who helped do some work. I was suffering at the point and worried about fading. Thankfully a second wind came to me as I slogged up Snow Canyon and I had a great descent into town to catch the main group. On the run, I executed what I was prepared to and was for sure the second strongest guy out there - after Gustav.
ST: Are Freeloaders a common issue, or is that mostly a nuisance at bigger races? And will swimming better mitigate that issue?
Sam: Freeloading is definitely an issue in the sport. Thankfully the PTO and Challenge have instituted a 20 meter draft rule which essentially gets rid of any benefits. I should clarify, it really depends on the course as to how much of an effect it can have. On hilly and rolling courses it is less. And 70.3 has less of an effect than IM. I also feel the culture and vibe have shifted. I remember Cam Wurf and Lionel Sanders used to call people out for refusing to take a pull. Cam still calls people out and Lionel doesn’t when Cam gets on the tri bike. Recently there have been some good results where the overall winner of the race didn’t take a single pull in the group, and nothing was said about it. So, to me it’s become the norm of how to race. It’s challenging for me but something I am having to embrace. After all, everyone is racing within the rules. Don’t hate the player, hate the game - and hopefully we can modify the IM rules like the other bodies have done. Another issue isn’t even the riders themselves but having the media and officials on motorbikes that often give huge draft benefits. With all this said though I was able to get 2nd at 70.3 Worlds without playing the pack game. A course like that really doesn’t suit riding in a group even if saving some energy. It is likely one is either riding over or under their ability level. I think it’s mostly an issue in the full distance where because everyone is riding relatively easier and thus huge packs can form. I guess it is safe to say that pack riding gives people an advantage at times but it’s no reason not to be successful without doing it. You don't have to do it to win races.
I can go on about this topic. I like to see racing be totally fair and in the pure essence of non-draft racing.
ST: Talking about other bodies, what are your thoughts in terms the Collins Cup and your day there?
Sam: The Collins Cup was a great event to build up the sport. It was a fun week, and it was cool to get to know the other top professionals. However, the training and logistics of having to fly from the USA, race, and fly back to the USA for the 70.3 World Championships added a lot of variables. For some athletes, this is maybe no problem, but long overseas travel is hard on me. My day was basically completely mediocre. I had the worst swim of the last few years, and my bike and run were essentially what I would do on a normal training day. Yet is felt very hard. I just had a bad day.
ST: Had you any input on the matches that day?
Sam: None. I had thought it would be Jan, Lionel, Me.
ST: Talk about your training and how a typical week is structured in terms of what you do right now?
Sam: I’ve balanced my training out so that all 3 sports and strength training are a priority. In effect this means I have decreased some of the base miles on the bike in order to bring the other 3 up. Right now the week looks roughly like:
8 swims a week hitting around 30,000 yards a week. I have been swimming 5 quality swims a week.
5 rides a week. 2 of these are hard and long. The other 3 are just aerobic miles. Total distance riding is around 300 miles a week.
6 runs a week all in singles with 1 workout day and one long run. My long run recently has been between 18-24 miles and the workout day has all been hill repeats. The other runs are either off the bike or standalone but all around 7-minute per mile pace.
ST: How much training do you do inside?
Sam: I do very little. Obviously, I do 2-3 hours of strength work inside a week. I did just build a sweet pain cave so am seeing myself do roughly one ride a week inside.
ST: Tell us more about your pain cave.
Sam: I’ve built it in my garage but it’s pretty good. I have two full Kickr setups with CLIMBS, HEADWINDS, a desk, and a TV for Zwift or to catch up on YouTube. Basically, two of the full Wahoo ecosystems. I'm still waiting on a True treadmill. It’s nice to have all the bikes and the indoor training room in the same place. It’s kind of a no-frills approach and a dungeon vibe but it inspires me to do work.
ST: As it gets warmer and the season is in full swing, how much will your training change?
Sam: I came to Tucson for the winter to train for St. George. There is an occasional cold day, but the weather is zero factor in getting outside or not here. My training will however ramp up in intensity as we get closer to the race. The hours will stay roughly the same - 30-33 hours a week.
ST: What is next for you in terms of bigger events?
Sam: I’m predicting Oceanside to be a very competitive field. After that, It’s the IRONMAN World Championship in St. George which I am ecstatic about!
ST: Talk about your diet?
Sam: Oh geez. I eat healthy and eat a lot. I am a man of routine so tend to eat the same foods. Breakfast and lunch are usually very similar a combination of either eggs, bread, cereal, oatmeal, smoothies, or a sandwich. Dinner switches every day. I also eat some dessert every day. I don’t count calories and don’t shy away from food. If I feel hungry - I eat.
ST: A dessert every day? I think I may need to work out more.
Sam: At least one every day. I think I meant a dessert after every meal. I usually start my day with some type of cookie. Oops, am I supposed to say that?!Then I like to have some type of ice cream or pastry after dinner as well. If you think I like dessert - you should see my girlfriend!
ST: Is there anything else we should now?
Sam: Thanks for having me on. I am trying to make sure I can connect and give the fans and people a look into my life. At times social media and YouTube is hard to get all the right details to come together. So, I appreciate you having me on.
You can follow Sam Long on Instagram via @samgolong
Images 1,3 and 4 © @itskennywithrow
Images 2 and 5 courtesy of Sam Long
