The Road Back to Kona: Core Strength Training Video

Tuesday, February 19, 2013

Core Strength Training Video

http://www.youtube.com/watch?v=hXSZ6k8zlmU&feature=youtu.be

Core strength is critical to long-term triathletic success, especially as you move up the Masters age groups. Watch Ironman David Evans, who podiumed in Hawaii in 1984 and again in 2011, as he demonstrates the basic elements of his core strengthening regimen.

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David's Athletic C.V.

1976:

· Maryland State AA Cross Country Championship Team. 3^rd man on team, and youngest of varsity seven.

· 3^rd Place, AAU National Cross Country Championships, Raleigh, NC, 14 – 15 age group.

· Pearl Harbor Day – Sustains damage to left knee in car accident, ultimately resulting in knee surgery, April 1977.

1977-80:

· Gradually heals knee, runs briefly in college, then opts to branch out, trying swim team, cross country ski club, and informal cycling to feed growing endurance love.

1981:

· Enters and wins Carleton College’s inaugural “Iron Person” triathlon, his (and just about everyone else’s) first triathlon. Immediately smitten!

1982:

· Defends Carleton Iron Person title, gets his first racing bike, and begins learning how to ride well via regional USCF races.

· Enters his first few larger triathlons in Traverse City and Gaylord, MI, placing highly but not winning.

· Runs 2:40 for 25^th overall in his first marathon, the Newsday Long Island Marathon.

1983:

· Establishes Traverse City as training base. Joins Wanton Cyclists bike team sponsored by Brick Wheels and coached by Kent Slaughter.

· Wins each of the five Midwest triathlons entered.

· Wins Michigan State Senior Road Race for USCF-licensed cyclists on a 45-mile breakaway, the last 20 of it solo, during 117-mile race in 93 F heat.

· Qualifies for, and attends, that year’s USCF National Championships in San Diego, CA.

· Applies for, but gets rejected by, Hawaii Ironman World Championships.

1984:

· Moves to Ann Arbor to begin graduate work at University of Michigan.

· Wins half dozen or so triathlons in the Midwest.

· Competes in first Ironman distance race in July, in Austin, MN, placing 4^th behind Scotts Molina and Tinley, in 10 hours.

· Gets accepted by Kona’s Hawaii Ironman Triathlon World Championships this time, placing 7^th overall, at 23 years old the youngest finisher in the top-seven. 72^nd out of the water; 13^th off the bike; gaining on Mark Allen (5^th) and Jon Howard (6^th) during final miles of marathon leg. Top 10 run and bike splits.

1985:

· While on a long ride in April, gets hit directly from behind by reckless driver going 50 mph. Rear derailleur becomes a machete. Helmet saves life, but right leg is badly damaged. Resulting operations and physical therapy last many months. Loses all sponsors.

1986:

· Travels in February to Grenoble, France to write Tri-Athlete magazine race article and compete with U.S. squad at Triathlon des Neiges winter triathlon world championships, substituting cross-country skiing for swimming. Teammates include Mark Allen and Chris Hinshaw. First race since accident; places second American to Mark Allen.

· Competes well throughout the spring and summer, winning or placing highly in 6 - 8 triathlons.

· Named to four-man national squad representing U.S. at Hawaii Ironman. Teammates include Dave Scott, Scott Tinley, and Kenny Glah.

1987-1991:

· Races one last triathlon season seriously, completes MS in kinesiology at Michigan, moving to NYC and full-time professional life after third go at Kona in October ‘87.

· Takes a break from competitive biking and swimming (and triathlon) and focuses on running.

· Joins the Central Park Track Club and begins road racing in earnest.

· PRs: 4:19 for mile (5^th Avenue Mile); 31:55 for 10K (Central Park); 1:10:02 for half marathon (Brooklyn); 2:29:04 for marathon (NYC).

· 2:29 NYC Marathon in ’89 is tops for Manhattan finishers, 12^th American.

1992 – 2004:

· Moves to Seattle, focuses first on teaching career, then marriage, and eventually family.

· Gradually transitions from mostly runner to motley cross-country skier, placing dead last in first ski race!

· Runs final open marathon, Seattle’s in ’99, placing 5^th in 2:37.

· From ’87 onward, becomes inveterate bicycle commuter, by 2012 having put extra 50,000 miles in cycling legs just getting to work and back.

· Falls in love with nearby Cascade and Olympic Mountains via Nordic skiing, hiking, rock climbing, backpacking, trail maintenance, adventure racing.

2005 - 2009:

· Finally heeds long-neglected custom-made Nobilette road-racing bike in Seattle garage and begins getting back into serious riding and racing.

· In ’06, ’07, and ’08 competes in Bend, Oregon’s Cascade Classic, placing in the Masters division money each time and falling in love with stage racing.

· Wins another state road title on another solo breakaway, this one at the Masters level, this time in Washington rather than Michigan, and almost 25 years after ’83 race.

2010 – 2011:

· Having moved to Saudi Arabia for teaching jobs in ‘09, decides to get back in serious triathlon shape after ski friend completes Kona in ’10 and tells me to join him in ’11.

· Targets Ironman South Africa on 50^th birthday in 2011 to try and qualify for Kona.

· Establishes new 50-54 age group course (9:46) and bike leg (5:02) records, bests all 45 – 49 age-groupers as well, and comes away with sole Kona slot.

· 5^th Place, 50-54 age group, Ironman Triathlon World Championships, Kona.

· 4:58 bike split, and second best swim split of top ten in age group.

· 27 years between podium finishes at Hawaii Ironman is longest in history.

· Begins Road Back to Kona blog as way of communicating passion for sport and lend information and insight to others.

The Road Back to Kona

Tuesday, February 19, 2013

Core Strength Training Video

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