Angela Naeth talks changes
One of the sport’s great cyclists and a hard-earned master of the Ironman 70.3 distance, Angela Duncan Naeth has had her eye on Kona for nearly four years. But late season injuries in 2010 and 2011 and Kona qualifying points problems last year pushed things back to 2015. Finally, after a win at Ironman Chattanooga last year, Naeth seems to have the points under control. She also has confidence in her season-long training plan under new coach Jesse Kropelnicki and, if it is possible, thinks she is faster than ever with her new Scott Plasma5 ride.
After a disappointing DNF at Ironman 70.3 Worlds in Mt. Tremblant last September, Naeth bounced back at Chattanooga and had a good news-bad news 5th place at Challenge Bahrain. Good news, she beat a dozen of the world’s great middle distance women triathletes. Bad news, she gave up 2 and a half minutes on the swim and 2 to 5 minutes on the run to the top four women.
This year, Naeth finished 3rd, 12 minutes back of Magali Tisseyre’s spectacular 4:00:48 victory at Monterrey 70.3, but refused to be discouraged for two reasons. Number one, she vowed to take it safe on Monterrey’s rain-slick cobblestone bike course and slippery run. Number two, her plan all along has been to start her season slow and save her peak performance for the World Championships at the end.
Slowtwitch How ready were you for Challenge Bahrain?
Angela Duncan Naeth: I felt strong going into this race. I just started to really work with my new coach and eager to put the work we did together into a grand finale for the year. Challenge Family of course made it that much easier with their amazing support for the race. The great advantage I had over this race compared to years past was I knew I was prepared to race relatively well by how training was going with the data I kept.
ST: Good news is you finished ahead of Hauschildt, Steffen, Stimpson, Pedersen, Kessler, Ellis, Norden, Carfrae, Butterfield, Lester, Densham, Lesley Paterson., the Wassners and Vodickova. Awesome. And you had the fastest bike split. What encouragement did you take from that?
Angela: I was definitely happy with how I raced. The athletes competing that day were fierce and it was one of my favorite races thus far. I know there is more in me in all areas. Seeing the changes take place from Ironman Chattanooga to Bahrain was encouraging and it was only a couple of months.
ST: However, you gave away 2 and a half minutes on the swim to the first four – and 5 minutes on the run to Helle, 2 minutes to Rachel and Jodie, and finished even with Annabel Luxford. Can you improve that swim and run? Or is that about the best you can do?
Angela: I've been seeing improvements just in this last block of training on a numbers basis and I'm eager to see how this will translate in upcoming races and the year. [Her new coach] Jesse [Kropelnicki] is quite calculated and always has the bigger picture in mind – having your best race day when it counts. Bahrain was the cherry on top of the season post IM Chattanooga and our first time really digging into things. The next couple of years is where I hope to really improve.
ST: Magali Tisseyre, a former teammate at Pearl Izumi, had what might have been the performance of her career at Monterrey. Puts her in the game to win 70.3 Worlds. What to make of your 12-minute deficit there? All accountable to early season warm up? How intentional was that performance for you?
Angela: Magali had a fantastic race. Monterrey was anything but easy. I'm still trying to figure out how she was able to ride those wet cobblestones so well and run those slippery stairs. I took them quite apprehensively. No crashing for me! Every time I race I go out with 100% I have on the day. Jesse and I were not sure how this race would go as we just came off one of the toughest three weeks of training I've had in all the years I've been a professional athlete. We had a good training camp in Clermont. We took the race in stride and I managed to still podium. And the best part, I visited yet another country. Jesse as previously stated doesn't have me at race weight, nor did we expect a top notch performance. It's early in the game and we're looking forward to the push in the upcoming races later in the season.
ST: After a 5th at Lake Tahoe Ironman and a 6th at the Melbourne Ironman, what did your win at Ironman Chattanooga mean to you?
Angela: Any time I get to race an event as long as an Ironman I’m happy. I thrive going long. My third attempt at this distance was fruitful and I loved it. I was able to put together a solid showing with no big mishaps at the full distance. And it only made me hungry for more. I’m eager to toe the line at IM Texas this May.
ST: Just to break it down, your current-assisted Ironman swim at Chattanooga was timed in about 49 minutes – 10 minutes down Anna Cleaver. Satisfied?
Angela: I don’t think I’ll ever be satisfied unless I’m leading! The swim at Chattanooga had a nice downstream current and it made the swim quick. Anna is a great swimmer and my goal is to lessen this time gap to the front pack swimmers.
ST: Your 4:50:03 bike split at Chattanooga was nice – how hilly was it and how would you this evaluate your bike split as some sort of yardstick looking forward one day to Kona?
Angela: The course was rolling terrain. I don’t believe you can really compare any bike split in one race and gauge yourself in another race – including Kona. They are just two different races and two different courses. I know I have the ability to have a very strong bike leg. I’ve spent some time on the island and love the course. I’m definitely excited about it.
ST: All you needed was a 3:20 marathon to break 9 hours. You ran 3:15:15 and won by 15 minutes. How much more do you have in the tank if needed?
Angela: There’s always room for improvement and I feel that with more racing and understanding how hard I can go in an Ironman, I’ll just keep doing better. I had a good cushion on the run and played it smart. Time is relative and the sub-9 mark, albeit a benchmark for many, doesn’t necessarily mean much to me. 🙂 Every race, every day is so different from the next. It's the performance I'm after and to me, that's not always measured by the time it takes you to finish a race.
ST: What were your key lessons from your three Ironman forays?
Angela: One, always run to the finish line. It’s such a long race that anything can happen to you or your competitors. Two, embrace the good with the bad. There is always some ‘dark side’ that can creep inside while racing and the key is to embrace it and let it go. By surrendering to the moment, finding a calm, you’re able to preserve. Three, be a part of where you are. There were times in the race where I felt that I could let go of thought and really see what the race was – where I was, the people. This is where the magic happens and if you allow yourself to tap into this space, I feel your best performance will happen.
ST: When you analyze it, what chance do you stand at Kona if you arrive 100 percent ready?
Angela: I honestly don’t analyze any of it. I’ve had strong performances and when I’m in Kona I plan to arrive 100% ready to give it everything I have on that day. Analyzing may be enjoyable to some, but in the end it means nothing.
ST: What was the difference between your 6-straight runner-up finishes at the Half Ironman-70.3 distance in 2010 and 2011 and your almost unbeatable 10 wins at the distance since then?
Angela: The biggest difference is having belief in myself and getting rid of the ‘baggage.’ I’m in a much happier place than I was in 2010 and 2011. Mark Allen also starting coaching me and helped me achieve these results through his guidance and support.
ST: When did you start with Mark Allen as your coach? What improvements did you make and what was your record with him?
Angela: Mark started advising me in 2012 and coached me for almost three years. We had some great performances together. I believe I made a lot of improvements in my mental approach to racing more than anything. Before him, I never thought I’d be able to do an Ironman. He was definitely a key in helping me achieve this.
ST: Why did you leave him as your coach? What impact did he have on your life as coach and friend?
Angela: Mark has had a huge impact on my life. As previously mentioned, he’s helped me change my mental approach to racing. I still re-read many of his emails and continue to be in contact with him. I reached out to Jesse Kropelnicki to help me with some nutritional issues while racing. He helped me a lot. He’s been a coach I’ve always wanted to learn from and felt it was a good opportunity to do so when a place opened up on his roster. I felt it was a good time to seek his guidance.
ST: After full plates of many races in 2011 and 2012, your roster of races got smaller in 2012 and 2013. How much of that was intentional and how much was dictated by injuries or illness?
Angela: All of this was intentional. I wanted to focus on key races and in doing so, cut out the extra travel and racing on the schedule. Moving into the full Ironman distance, we felt this was imperative for my performance goals.
ST: What led to your DNF at Ironman 70.3 Worlds?
Angela: I was in the midst of training for Ironman Chattanooga (two and a half weeks later) and I was going in quite fatigued. I wasn’t sure how I’d feel on race day and unfortunately the cards drawn were not in my favor. I had nothing in the tank. I was however, able to bounce back for Chattanooga.
ST: Tell us what impact has your marriage to Paul Duncan had on your life and career?
Angela: Ah, I’d have to say everything. 🙂 As soon I met him I was able to be myself. I didn’t have to shy away or hold back. Having a relationship where you’re able to be yourself is important. He’s a solid rock as well. We train together, he’s the chef of the house, and ultimately wants the best for me. I’m a lucky gal to say the least.
ST: How does Las Vegas serve you as a home base? Do you play the slots?
Angela: Ha, I’ve only played roulette twice and both times I won! Las Vegas is a great place to be based in the winter months. The roads are immaculate and the rock formations are amazing. We have a great crew of people here and I feel quite at home. I do love greenery but that’s what makes our summer destinations that much sweeter.
ST: You mentioned Bend, Oregon, Boulder, Colorado and Kona, Hawaii as your favorite places. How do you split your time between those places and Las Vegas – and why?
Angela: If I had my ideal I would honestly have homes in Kona, Bend and Las Vegas. Last year I spent almost 2 months total on the island and the summer in Bend, Oregon. We have our place in Vegas and just shut shop. It’s too hot to train here in the summer months so we have no choice but to venture elsewhere.
ST: What seems to have delayed your debut at Kona?
Angela: I was hoping to be there last year but was put out of contention with the points system. I was not going to do another Ironman to try and get the points required so late in the season. When I get to Kona I want to be 100% prepared and not fatigued from the season. Never have I seen or heard of athletes who have done 3-plus Ironmans in a season perform well in Kona. They are fried.
ST: How important will it be to finally have a good race at Ironman 70.3 Worlds?
Angela: My biggest goal this year is Kona. I want to see how I can do with putting more focus on the longer distance races. The Ironman 70.3 Worlds has been a tough one for me! I’ve crashed, had a DNF and sub-par races. I do however plan to fight back this year and give it 100%. It’s a World Championship race and I plan to race it as such with my best food forward.
ST: What do you think about your new bike?
Angela: I am with Scott Bikes now and I couldn’t be more stoked. I never put much thought into how a bike frame could change the way one rides – the feel, the maneuverability, the stiffness but it does. I’m now riding a Scott Plasma5 and I feel like I’m riding a stealth road bike compared to a big tank.
ST: Why did you switch?
Angela: Switching sponsors is never something I like doing nor want to. I’ve been fortunate to have some companies that have been with me since I first turned professional and it’s been awesome to grow with them as a member of their team. Specifically, Pearl Izumi and Shimano are two of the few companies I’ve been with since the beginning and it’s been an honor. Product (albeit important!) is only one side of the coin. Having companies that support you through thick and thin, that see more of you than just a number, is extremely important to me and to most I’d presume. Scott Bikes has a great group of triathletes with them and I’ve only heard great things about how they work together with the company.
