We had the chance to catch up with Linsey Corbin after her stellar performance at Ironman Austria, which netted her the win as well as earning her the title of “Fastest American Female Ironman”.
1.Can you share your Power file from Ironman Austria?
Thanks for including me in this - much appreciated! If it wasn’t for Quarq and my trusty SRAM - I don’t think I would be seeing the improvements I have this year - so a genuine thank you to your guys & your great products that I use 6+ days a week.
2. What was your chain ring & gear choice?
55 chain ring & 11/28 cassette
3. What was your race plan and did it play out the way you expected?
Something big I have been working on is holding back the first 1/2 of the ride & really taking care of myself from a nutrition, hydration and pacing standpoint and then really turning the screws in the back 1/2. From prior experience I am always in a “rush” to get to the front of the race and end up losing a lot of power in the last 30 miles or so. So my plan was to settle in - well as much as you can settle in when racing 112 miles - and then really push the envelope the last 112.
Yes, I stuck to my power numbers & the plan my coach (Jesse Kropelnicki) and I had set out with. I feel I executed as close to this plan as possible given the race environment scenario. As with racing, you have to factor in what’s going on around you (things out of your control). 1/2 way through the ride I caught several of the top age-group men. The back half of the race was more jumpy than I would prefer as I was making surges to stay at the front of the pack and ride a clean race.
From a power stand point, I increased my numbers that back half and felt strong the end of the ride, which was my ultimate goal.
4. Congratulations on what is shaping up to be an outstanding season. Are there any specific changes or additions to your training or racing routine that you would attribute this years successes to?
Thank you for the kind words. It’s great to see lots of hard work coming into its own this year. I started working with a new coach this year, Jesse Kropelnicki. Jesse is very numbers and detail oriented - so we have turned the screws when it comes to paying attention to details with my training.
Through heart rate and my trusty Quarq - all of my sessions are closely monitored, measured and compared over the season so I can measure improvements.
Specifically this has enabled me to really make my easy days easy - riding at 100 watts on easy days. My hard days are very hard now. For example, 10x1’ max efforts where you are on the rivot and can’t see straight the entire 60 seconds.
A big thanks to Jesse & QT2 systems for their support and belief in me.
5. You are always a threat, at any race, at any distance, but this year seems to be even more so. Does this change how you race, and how you look forward to racing?
I think stepping up my performances this year has just put an extra kick in my step when it comes to race day. As I mentioned, the training under Jesse is very measurable and extremely detail oriented. Each week I am seeing improvements and this makes me excited to go and race. I can see the metrics and know when I am close to getting fit. Before this year, I had a lot of uncertainty of how I would feel or perform on race day. Jesse’s program is very good at predicting how I will measure up on race day as long as I execute the plan (which we practice leading into key events). This makes race day exciting for me. It’s an opportunity to show off my hard work and test myself, and my own personal limits.
6. With the diversity of distances and course profiles that you race in a year, how much do you alter your training with regards to power, or is it basically all the same except volume?
My training is varied throughout the year. A big goal for me this year has been to increase my strength and durability. In order to do this, I had to eliminate the intensity and high power numbers. Earlier in the year prior to my win at Ironman Cabo - I was doing a ton of strength work in the gym and all strength work or base miles on the bike. As we headed into Austria, the strength work was replaced with high intensity sessions. Now, as I work towards Kona - it’s back in the gym and onto the low cadence & strength work on the bike.
7. You are very good about posting your power files post race. It seems that you have been putting out higher average numbers this year. Is that off the mark, or can you share anything with us?
Thank you for the kind words. I am seeing higher power numbers this year and that is exciting for me. Looking at past files and races, I was fairly one-dimensional: my 70.3 watts were only 5-10 watts higher than my 140.6 watts. Something I want to work towards is increasing my high-end power, which will ultimately result in a higher wattage output for Ironman (which is my #1 goal).
8. Do you have a pre race routine to ensure your equipment is race ready? And, talk us through your bike set up.
When I am fortunate enough to have SRAM support at my key events - I leave the work up to the experts :)
For Ironman Austria, I was flying solo. The day before the race I double- checked that all of my screws/bolts on my Trek Speed Concept were snug and tight. I also cleaned and lubed my chain. Once my race wheels were on, I made a few derailleur adjustments as well. The course was very technical and had several ups & downs - so smooth shifting was of the utmost importance for me.
As for my amazing ride: it is a custom Project One Trek Speed Concept equipped with the SRAM Red 22 & a Quarq Power Meter. It is also decked out with Bontrager shoes & accessories, Speedplay pedals & I ride with a Giro helmet and Oakley sunglasses.
9. What does the rest of the year look like for your racing schedule?
My focus is on Kona. I have been 3x in the top-10, I’d really like to have a performance that is reflective of my hard work in October.
Timberman 70.3 - August 17
Ironman Hawaii - October 11
TBD - Fall 2014