Photo By Wattie Ink.
Since his course record-breaking win a few weeks ago at the Boulder 70.3 event, Ironman Champion Joe Gambles has been home in Boulder training for his next goal, which is winning the Ironman 70.3 World Title. I caught up with Gambles last night and chatted with him about his prep for Vegas and Kona and how’s he’s feeling coming off his last win.
W: We have talked about this over the years and winning a 70.3 World Title has always been a dream for you. I was in Clearwater with you the last two years and watched you come seriously close to making that a reality. After your dominating win at Boulder 70.3, I thought to myself, Gambles form could not be better right now. How have you been feeling the last couple of weeks? The confidence has to be good right now… How’s the prep been after Boulder and are you tapering now or still hitting some key sessions?
JG: The confidence is definitely there right now, especially in comparison to the past few years in Clearwater and with my recent win at the Boulder 70.3. Last year I got 4th place at Worlds, and that was only with a few weeks training under my belt due to a nagging Achilles issue. This is the first season that I haven’t been injured or sick at all, so it’s been a really solid year. I’ve also had 16 months of working with my coach, Torborn Sinballe who has been amazing and has my utmost respect for what he did as an athlete and is an equally amazing coach.
W: You have the 70.3 Worlds coming up in Vegas. After training on the course at the team recon camp earlier this year, I’m sure it has been in the back of your mind all season. Did you make specific changes and adjustments to your training? Or changes with your mental approach to the race after knowing the course?
JG: For sure. Since the team recon back in May, the Vegas course has been in the back of my mind. I’ve definitely used it for motivation to hit my key sessions. Once my plan is set, Coach (Torborn) gives me the liberty of choosing the terrain for my workouts, so for my tempo runs I always choose 2-4% uphill grades to simulate the strength needed for the Vegas course. Also, I make sure to do my key running sessions during the heat of the day here in Boulder- usually 2-3pm, which is always the hottest. Also, with my T-runs off the bike, I tried to simulate the Vegas course by always running the first mile or two downhill just to get used to that after a hard bike.
Photo By Larry Rosa
W: What about your nutrition plan for Vegas? The conditions will be extreme- hot, windy and hilly… Any special changes you’ll make to your normal routine?
JG: The only real adjustment that I’ll make to my standard 70.3 nutrition regiment given the heat is to try and take in slightly less solid calories and more electrolytes. Also, just more liquids in general, whether drinking them or dumping them over my head. Everyone’s going to be dehydrated by the finish, so this course is just a matter of limiting your losses.
W: What about equipment for Vegas? It’s a non-wetsuit swim and a pretty hilly bike and run…..wheel choice is a big one, anything else?
JG: No major changes. I’m going with the fastest wheel setup- my Bontrager 5.0 front and rear disc. I’ll rely on my Powertap and make sure to keep a close eye on my power output during the early stages of the race. It’s a World Championship, so everyone is going to be excited and that’s going to be a key tool for me to make sure I don’t overexert myself early on. You’ll definitely pay for it later on in the race if that happens.
W: What about Kona- have you had to adjust your Vegas preparation at all with Kona coming 4 weeks after? I know racing Kona was an eventual goal for you and it’s finally here. What are your goals and expectations for Kona? You went over to Kona last year for the race and to do a few sponsor appearances, as well as cheer on your Wattie Ink. teammate and friend, Fraser Cartmell. What was your take-home from that experience?
JG: I had already done the majority of my Kona prep pre-Boulder 70.3, so I haven’t really adjusted my training prep for Vegas. I had a great race in Boulder and have built on that foundation heading into Vegas. Since Vegas will be a tough, hot course of survival and strength, it’s the perfect preparation for Kona. As far as Kona- the race, it’s my first start there. I really have no pressure on me or false expectations. I’m heading over a week after Vegas. After a week of recovery, I’m mainly working on pacing and acclimatization. My teammate, Fraser Cartmell, will join me and he has the experience of his first Kona last year under his belt. I’m looking forward to having him around for a training partner and support.
Photo by Larry Rosa
W: On top of prepping for the 70.3 and Ironman World’s Championships, you just purchased your first home and you chose to do that in Boulder, Colorado where you have been training and living with teammate Julie Dibens for several years now. What was that experience like?
JG: Buying the new house, although stressful during the actual purchase, has been amazing. It’s just nice having your own space. It also just really changes your attitude as a professional athlete. For instance, the running joke before the Boulder race was that if I did well, then I could remodel the basement. So during the race, one of my best mates was yelling to keep going, think of the basement. It’s just a nice feeling of accomplishment.
W: So let’s talk about your nickname, “The Badger”. I know Julie Dibens had crowned you with this title, or that was how I heard the story. Was that the case? I know that you, her and T.O. (Tim O’Donnell) had all come out of a block of ReTul fitting sessions with nicknames for each other, LOL….was that where “The Badger” was born?
JG: Julie came back from being in the wind tunnel and told T.O. and I that she had nicknamed her new position on the bike “The Turtle” because when she tucked her head in like a turtle, she was more aerodynamic. So then I was working on my position at the time and told her I would call mine “The Badger,” which is essentially an animal that I thought was cool but NOT aerodynamic. Ironically, last year, just after that, I decided to go race my first Ironman at Wisconsin, which the University’s mascot is a Badger. My real nickname from my mates back home is “Smokin’ Joe.”
Photo By Larry Rosa
W: So what’s after Vegas and Kona? Done for the season?
JG: I’ll relax for four days in Kona after the race, just to unwind before flying back to Boulder. I really just want to relax and enjoy my new home. I haven’t had much time to really do that with training and focusing on both World Championships. I also plan to fly to Austin for a couple of weeks to hang out with my mates, Richie Cunningham, as well as Fraser Cartmell, who will be in prep for Ironman Arizona, which is his goal race for the season.
For more information on Joe Gambles visit: http://wattieink.com/joe-gambles/ or contact: Wattie Ink.
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