The Fit Lady has Sung

1) Details, planning and strategy

2) Custom bike fit

3) Leave it on the course

4) Takes risks (go hard)

5) Stay healthy

6) Be prepared in every way, including for the pain of high output

7) And then, when all that has been accomplished,

8) Go out and have fun unleashing the beast.

The fit lady has sung. Curtains down on the 33rd Ford Ironman World Championships. It was (again) the Crowie & Chrissie show, he setting a new course record and she gutting out an inspiring, warrior-like effort. Your intrepid host was on the course for fifteen hot and windy hours documenting the drama unfold as only it can on the Big Island of Hawaii. It was a fast day, perfect racing conditions. But don't try to sell that to the 1,850 who traversed it's 140.6 miles. When Madame Pele feels the need, she can gust to gale force, and although blue skies prevailed, the humidity and lack of shade created problems for many. Still, as challenging as this course can be, yesterday was ideal, attested by the 50% of age groupers going sub-11.

The eight notes above were culled from the presser afterwards and reiterated to me over coffee by my growing team of coaches. Simon and Phil taking full advantage of the immediacy and timeliness of the post event glow. In the spotlight all sang an aria of nutrition, flexibility, bike fit, attitude and respect, evidently feeling that I could use some polish in these areas. And they are right. I know it, they know it and now you know it too.

IF YOU WANT TO RACE WITH THE BEST ATHLETES IN THE WORLD YOU ARE GOING TO HAVE TO MAKE SOME SACRIFICES.

I have been doing this a long time, and I know this to be true. Knowing the truth and executing it are two entirely different things. Simon feels there is a 1% improvement margin available in each of the above areas, add them up and you are there, meaning here.

And here is where I want to be next October. With a bib number.

Some of my pals yesterday from Ironmanlive athlete tracker:

France Cokan, 16:50 (2)

Lisa Walker, 11:25 (8)

Simon Butterworth, 12:13 (3)

Michael Blue, 9:44 (2)

The fit lady has sung. I am on my feet, hands together. Bravo!

Pix from yesterday's big show: Swim start, T1 and Alii Dr at sunset. Drama over 140.6.