We chat to Kristian Hindkjaer about his Ironman run today on The Kona Edge and he shares the secret to hanging on in his Ironman run and what his strategy is to remain injury free.
BRAD BROWN: Welcome onto this edition of The Kona Edge. We head back to Denmark now and a great pleasure to welcome a returning guest onto the show, Kristian Hindkjaer.
Welcome back on Kristian. Thanks for joining us today.
KRISTIAN HINDKJAER: Thanks for having me again.
Use your mental strength to get you through your Ironman run
BRAD BROWN: Kristian let’s talk about your Ironman run. Out of the 3 disciplines your bike is definitely your strongest, but you’re pretty tough on the run. You say it’s not your strongest discipline. You’ve obviously got a lot of mental strength to hang on after the sort of bike performances you put in so you can’t hate it too much. You’re pretty good at it.
KRISTIAN HINDKJAER: Yes, I think that running is the part of triathlon where I struggle the most. But I also think that it’s the part that I just have to learn.
Learn not to rush your Ironman run
I have to accept that maybe it’s not as easy for me as swimming and biking is. Eventually I will get to a point where running is also alright for me. It has been difficult for me to become really good on the run and I think there’s still a long way to go.
BRAD BROWN: From a running perspective, what are some of the things that you’ve done that you think have really helped your performance?
KRISTIAN HINDKJAER: I think accepting that I’m a beginner and not to rush things too much. I think that one of the most important things for me is the continuity of running and making the progression slow and steady. Steady I think is the key word. No matter what you have to run.
Quality Ironman run workouts when you can’t do many of them
Because of injuries and so on, I can’t run 60km or 100km per week, so I have to go a bit lower and make it good quality runs at the very least.
BRAD BROWN: Let’s talk about that. We’ve spoken lots on the podcast about junk miles on both the bike and on the run. It’s important, especially if you are injury prone, to make the run workouts that you do count. Because you can’t do that many of them.
Find your confidence booster when you’re injury prone
KRISTIAN HINDKJAER: I think actually the point I usually tend to get injured is when I put in a lot of intensity in my running. It’s just really hard for me not to get injured when I have a lot of intensity workouts.
So I try to get a couple of long runs in, just go slow and get the hours in the bank. Of course there is a lot of intensity. But I think it’s also important for Ironman training that you know your Ironman pace and you know that you actually can run long. Just as a confidence booster.
BRAD BROWN: As far as your run goes, what are some of your favourite workouts? What do you love doing?
Train your Ironman run off the bike to build confidence
KRISTIAN HINDKJAER: In terms of Ironman training, it’s a long run off the bike. I need that confidence booster that I can run strong off the bike. I’m not as fast on the run as some of the real runners are. But I think it’s important for me to know that even after the bike leg I can still do my calculated Ironman pace.
So, maybe going 2 to 3 hours on the bike and then doing a long run. Something like 25 to 30k of running. Every second km would be at Ironman pace and every other km at a somewhat slower pace.
It’s not that hard but it’s just a confidence booster that you can do the pace even after 20km off the bike.
BRAD BROWN: Talk to me about getting that balance right. Coming from a discipline like the bike where that is your strongest. I think a lot of triathletes who come from those strong cycling backgrounds struggle with that. They think they need to make up as much time as they can on the bike and then hang on for the run.
The secret to hanging on in your Ironman run
You seem to have got that hang on for the run thing worked out. What’s the secret to that?
KRISTIAN HINDKJAER: I think why I’m able to run decently off the bike is because I am a little bit stronger on the bike. I’m not nearly as tired after the bike as some of the weaker bikers maybe are. That’s actually the key to be able to run strong off the bike, I think.
It’s not hurting yourself too much on the bike. If you look at a bit of a weaker biker and a runner stronger than me, you will think he had to keep up on the bike and really hurt himself. Then he will struggle on the run.
BRAD BROWN: Brilliant, well Kristian thank you so much for your time once again here on The Kona Edge. I look forward to chatting a little bit about your nutrition next time out.
KRISTIAN HINDKJAER: Thank you. Nice to talk.
Brad Brown is a 40 something age grouper that dreams of one day qualifying for and racing on the big island (He may have to outlive everyone in his age group though).
Morbidly obese in 2009, Brad clocked in at 165kgs (363lbs) at his heaviest.
He's subsequently lost a third of his body weight on the way to a half Ironman pb of 5:06 and a full Ironman pb of 12:21.
If you'd like to advertise on The Kona Edge, download our rate card.
If you'd like to find out more about becoming a Patron of The Kona Edge, click here.