The impressive 2007 season of Sam McGlone was highlighted by a 2nd place at the Ironman World Championships in Kona, HI and a 2nd place at the 70.3 World Championships in Clearwater, FL. We had a chat with the quiet Canadian.
ST: Samantha, you had a spectacular 2007 season, you must be happy despite the 2nd place finishes in Kona and Clearwater.
Samantha: Despite? I am pretty happy with two 2nd places at two World Championships! Anyways – if I had won them both, then where would I go? I might have to retire.
ST: Can you describe your emotions during the Ironman World Championships in Kona?
Samantha: Race morning, I felt mainly excitement at actually being on the start line in Hawaii, mixed with a little trepidation. The race went by in a blur but I remember the last hour of the marathon being a world of hurt. In the last 400m down Alii Drive all the emotions I had been bottling up to get through the race come flooding out: I felt relief that it was finally over, joy at finishing the race, excitement at being second in my first ever Ironman mixed with disappointment at not winning. There were even some tears at the finish – I think that was mainly relief that I had made it through.
ST: What is on schedule for you in 2008?
Samantha: I will do some Olympic distance non-drafting races like St Anthony’s, and Lifetime Fitness, as well as Wildflower and 3-4 Ironman 70.3s. And, of course, Kona and Clearwater.
ST: Can you describe a mid season training week?
Samantha: I am not sure if my coach Cliff English will allow me to spill all the details but I train between 20-30 hours a week with 5-6 swims, 4-5 runs and 4-5 bikes. When preparing for Ironman I include a longer brick of 5-8 hours and then a long run the next morning to simulate the wear and tear of Ironman racing. In the regular season I do a lot more intensity than just straight volume. We really believe in sport specific quality training. I also like to do yoga 2-3 times per week and get massages at least once per week. I take a day off about once every two weeks and on alternate weeks I just take a light day with an easy swim.
ST: Is there anyone you train with on a regular basis?
Samantha: When I am in Colorado Springs I train with some of the US Olympic distance girls like Sarah Haskins, Jasmine Oenick and Sara McLarty. Nate Kortuem was helping me out before Kona last year – he would time trial for 5 hours and I would just try and stay on his wheel as long as possible. He is an awesome guy and a great training partner.
I like a mix of training alone and training with some partners depending on training phase in the year and where I am located.
ST: Do you consider yourself a disciplined in terms of training and nutrition?
Samantha: Yes – I think you have to be pretty disciplined in our sport. I have been doing it for so long it is just habit by now - I get up and go training every day with out even thinking about it. I am strategically disciplined throughout the year in terms of nutrition. I eat really well when in season but I definitely allow myself a few weeks at the end of the season to enjoy some good food and wine.
ST: Can you tell us how you arrived at your bike fit?
Samantha: I have worked with Argon 18 and my coach Cliff English over the years to perfect my position. We go by feel a lot rather than scientific data but I am planning a wind tunnel session with Argon this year.
ST: How do you typically spend the off-season?
Samantha: I spend most of the off season trying to avoid the winter snow – we usually do a training camp in Tucson or Australia. Of course there is some down time in there two – Cliff and I spent Christmas in Italy, exploring Tuscany and Florence and drinking way too much wine. For training I like to mix it up a bit and ride my Arsenic cyclocross bike and run cross-country and do lots of yoga. It is still training but not as specific and intense as in season.
ST: What is your favorite race and why?
Samantha: Wildflower – it has just got such a great vibe there and I love the course. The cross-country run is unique and so much fun. Plus the Tri California organizers are great and really take care of the athletes – last year they actually had a chocolate fondue fountain at the race meeting…need I say more?
ST: What is going on for you in terms of sponsorships?
Samantha: I have some really great long term partners with Zoot and Powerbar as well as Asics, Argon 18, Oakley, Fizik and Profile. I have just signed with SRAM and Zipp for 2008 so I am pretty excited about that.
ST: Do you follow any other sports?
Samantha: American Gladiators – I loved it when I was a kid so I am glad it is back on.
ST: What sports did you take part when you grew up?
Samantha: I was a runner since I was little but my first love was horses –I rode until I was in high school and just didn’t have time any more. I can’t wait to get back into it one day. I also rowed on the Jr National team for Canada.
ST: Do you have a favorite and least favorite food item?
Samantha: Chocolate and liver – in that order.
ST: What about music, what do you like?
Samantha: I like a variety depending on mood: Pre-race I listen to Marilyn Manson, Tool, Peaches, and OAR. Post race I like Xavier Rudd, Kanye West and St Germain lounge music.
ST: Where do you think you’ll be in 5 years?
Samantha: A 5 time Hawaii Ironman Champion, of course ☺
ST: Is there anything else we should know about you?
Samantha: Cliff and I are getting married in November - after nine years we figured we would finally make it official.
