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2014 Ironman world championship

During a triathlon, there are many obstacles an athlete may expect: injuries, environmental conditions, and fatigue among them. But when 50-year-old Hewlett Harbor resident Steven Gartenstein took to the course at the 2014 Ironman World Championship on Saturday, he faced an obstacle that he didn’t expect: himself. 
“Walking a substantial part of the marathon, alone, in the dark, was a true test of mental endurance,” he said. 
Overall, Gartenstein completed the grueling event in 16 hours, 37 minutes and 15 seconds — just over 20 minutes shy of the 17-hour cutoff — calling it “the most challenging day, both physically and mentally.” However, he added that it was an honor to have been a part of it at all, calling the experience, “truly humbling.” 
For all five of Long Island’s elite, making a trip to Kailua-Kona, Hawaii, for the 2014 Ironman World Championship was a special moment they will never forget. 
Along with Gartenstein, Liz Fernandez, 35, of Rockville Centre; Stefan Judex, 46, of Port Jefferson; Roberta Leventhal, 63, of East Hills; and Dominick Oliviero, 49, of Massapequa were part of the 2,187 worldwide athletes who competed in the Oct. 11 championship. 
Oliviero came to the Big Island after an aggressive, life-threatening battle with cancer in 2011 when he was diagnosed with Stage 4 nasopharyngeal cancer, he said, but was unable to finish the course. 
“It was a tough day out there,” Oliviero said. “I have some unfinished business on this island and will be back.” 
The race’s top three finishers were Germany’s Sebastian Kienle after finishing the course in 8 hours, 14 minutes and 18 seconds; the U.S.’s Ben Hoffman and Germany’s Jan Frodeno. 
Hoffman finished in 8 hours, 19 minutes and 23 seconds, the best finish by a U.S. competitor since 2009. 
“I was ready to give my best,” Kienle said. “If your mind is not there, it’s just not happening.” 
For the women, Australia’s Mirinda Carfrae came out on top, capturing her second straight world championship title and, again, set another run-course record, finishing the marathon in 2 hours, 50 minutes and 26 seconds. Switzerland’s Daniela Ryf and Great Britain’s Rachel Joyce claimed second- and third-place finishes. 
Yearly, about 110,000 athletes attempt to qualify for the Ironman World Championship through full- or half-distance Ironman races held worldwide, or by lottery or legacy. If attempting to quality through an Ironman race, only the most elite athletes who finish at the top earn a spot at Kailua-Kona. The world championship is known for its unique difficulty — wicked currents, strong winds and intense heat. 
“The headwinds and crosswinds on the bike course were unforgiving and made for a very tough day,” Fernandez said. But after tackling the course in 11 hours, 56 minutes and 10 seconds, she called it “an experience I will never forget.” 
Echoing similar obstacles, Judex said, “There were as many ups and downs in 10½ hours of racing, as I would otherwise have in 10½ months.” 
After finishing with the best time of the Long Island competitors, Judex — who completed all three legs in 10 hours, 39 minutes and 54 seconds — said that despite choppy waters in the swim and a tough run, “a rough day while racing a world championship in Kona is overall still a pretty awesome day.” 
For Leventhal, who finished with a time of 16 hours, 37 minutes and 2 seconds, the journey won’t be ending at the finish line in Hawaii. Instead, the East Hills resident will be traveling to Israel and using her athletic skills to raise money for a pediatric rehabilitation facility in Jerusalem that provides services for children and young adults throughout the region. 
“I will be biking five days and more than 300 miles,” Leventhal said. “With every step I take, I feel so lucky and privileged that I am healthy and able to do what I do.” 
Making this trip even more special, Leventhal said, will be traveling as a newly-crowned world championship Ironman. 
Calling it the “hardest day” she’s ever had on an Ironman course, she said, “I really had to dig deep and was thrilled just to finish.”

2014 Ironman World Championship: Long Islanders recount race experiences

After race, Long Islanders talk Ironman championship experience

IWC 2014 - 50 jcm

During the early morning of Oct. 11, there will be a certain energy that fills Kailua-Kona, Hawaii, that only one event can foster — the 2014 Ironman World Championship. Electricity will strike the atmosphere as 2,000-plus of the planet’s most elite, physically driven athletes will endure physical — and mental — torture in the hope of converting a dream into unforgettable reality. Some will achieve, others will fall short. The Big Island course can be mean and unforgiving. 
With a 17-hour time cutoff, the 2.4-mile swim, 112-mile bike and 26.2-mile marathon — all done in succession — makes the Ironman World Championship possibly the most physically-demanding single-day athletic event on the planet. 
About 80,000 athletes attempt to qualify for the world championship either through yearly worldwide full- or half-distance Ironman races, or by lottery or legacy. This year, the athletes will represent 49 states and 68 countries. Domestically, the largest number of athletes competing come from California (123), Hawaii (61), Colorado (58), Texas (48) and New York (43); Internationally, Australia (297), Germany (150), Canada (134), Great Britain (113) and France (88). 
History of the race 
Currently in its 36th year, the Ironman World championship has grown from a small field of 15 competitors — 12 finishers — in 1978. 
The race’s idea was originated by Honolulu’s Judy and John Collins, who suggested combining Hawaii’s three toughest endurance races — the 2.4-mile Waikiki Roughwater Swim, 112-mile Around-O’ahu Bike Race and 26.2-mile Honolulu Marathon. 
On Feb. 18, 1978 the inaugural ‘Hawaiian Iron Man Triathlon’ was born-and-raced in Waikiki. In 1981, the Ironman was shifted to the lava-laden fields of the Kailua-Kona coast, where competitors are known to battle 45 mph crosswinds and 95-degree heat. 
Maps and course descriptions are courtesy Ironman.com. 
Swim 
Without a doubt, the mass swim start is the most emotionally charged start in the sport, thanks to TV helicopters, enthusiastic spectators and the sun rising over Mt. Hualalai. 
Currents can be a factor and water temperature in Kailua Bay is typically around 79 degrees. 
For the first time ever, the age group athlete field will have two separate starts. The men’s age group race will begin at 6:50 a.m., with the women’s age group starting at 7 a.m. The professional men’s field will start at 6:25 a.m., with the professional women beginning at 6:30 a.m. 
Bike 
As cyclists make their way north along the Queen Ka'ahumanu Highway, from Kailua-Kona to the turnaround in Hawi, they can be exposed to intense trade winds that buffet much of the exposed western and northern coast of the Big Island. 
The winds vary in intensity from steady to heavy blasts that can blow cyclists across the road. For this reason, disc wheels are not permitted. Winds may subside during the gradual climb to Hawi but pick up again as athletes make their way to Transition Two. 
Run 
After exiting Transition Two, runners will wind through town before taking on Ali’i Drive, where spectators will pack the roads. Athletes will then retrace their steps, climb up Palani Road to the Queen Ka'ahumanu Highway and make their way to the Natural Energy Laboratory Hawaii Authority (NELHA). 
Unless cloud cover or nightfall spares them, high heat and humidity should be anticipated on the run course.

2014 Ironman World Championship history and course maps

2014 IWC long islanders/mk

How does competing in a 140.6-mile Ironman compare with playing an intense game of professional hockey? “Mr. Islander” Bobby Nystrom knows. 
“It’s totally different,” he said. “Hockey is a number of short bursts, and it’s a little more anaerobic as compared to the Ironman where you try to stay below your anaerobic level. The Ironman is a test of will and body, and is much harder than a single hockey game.” 
The 61-year-old -- who played for the Islanders from 1972-86 and helped boost the team to four Stanley Cups -- completed his first full-distance Ironman on Sept. 20 in Maryland. He finished the course in 13 hours, 50 minutes and 36 seconds (swim 1:39:14; bike 6:39:35; run 5:05:24). 
“I felt pretty good during the race but a little uneasy in the swimming portion -- it was pretty crowded and very difficult to get into a smooth rhythm,” Nystrom said. “I started to cramp a little bit at mile 18 on the marathon but was able to eat some broth, and I felt pretty good for the rest of the run. The biking was the easiest part, and the beauty of the course in Maryland made it that much better.” 
As five Long Islanders set their sights on completing the 2014 GoPro Ironman World Championship in Kailua-Kona, Hawaii, on Saturday, &nbsp;Nystrom offered his words of encouragement to Liz Fernandez, 35, of Rockville Centre; Steven Gartenstein, 50, of Hewlett Harbor; Stefan Judex, 46, of Port Jefferson; Roberta Leventhal, 63, of East Hills; and Dominick Oliviero, 49, of Massapequa. 
“I wish them the very best of luck and to do their very best,” said Nystrom, in reference to the Long Islanders’ quest to complete the world championship’s 2.4-mile swim, 112-mile bike and 26.2-mile marathon. “If they do, they should be totally satisfied.” 
Note: Follow Newsday.com from Oct. 8-Oct. 12 for up-to-date coverage, including a live feed -- Saturday -- from the race in Hawaii. In addition, the 2014 Ironman World Championship can be viewed on www.ironman.com. NBC will air the event special on Saturday, November 15 at 1:30pm EST.

Bobby Nystrom, former New York Islander, runs first Ironman at age 61

bobby nystrom/lt

Note: This is the second of a five-day 2014 GoPro Ironman World Championship series. Follow Newsday.com from Oct. 8-Oct. 12 for up-to-date coverage, including a live feed on Oct. 11 from the race in Hawaii. 
Last year, Adam Quinn of Port Jefferson Station completed his first Ironman World Championship, in Kailua-Kona, Hawaii, finishing in 10:31:58, 951 overall and 31/48 in the male 18-24 age group. What makes the feat even more impressive is that it was Quinn’s first year competing in triathlons. 
The former cross country and track athlete at Binghamton University qualified for the world championship after placing first in his age group — 99th overall — at Ironman Lake Placid in July 2013. 
Leading up to this Saturday’s world championship, which consists of a 2.4-mile swim, followed by 112-mile bike and concluded with a 26.2-mile run, Quinn discussed his physical and mental experiences, and what it takes to become an Ironman. 
What was your reaction after being a first-time qualifier and competitor in the 2013 Ironman World Championship? 
“To make it to the world championship was a dream come true; it was such an awesome experience and definitely a highlight of my life. At the same time, it was also extremely humbling to race against the best athletes in the world and be surrounded by such fit people. Although being humbled only served to ignite my desire to get back there again and perform at an even higher level.” 
Please describe your training leading up to the event: 
“[For] my swim, I stuck to doing three workouts a week. For my run, I continued with my base volume but increased my long runs by about 15 minutes to help with my strength. The big change was to my biking routine. I continued training the same number of times a week but substantially increased my volume for base training rides and long rides.” 
What was it like juggling your normal everyday life, combined with training for the world championship? 
“This was the most challenging part of my training, as I’m sure it is with most triathletes. While I trained for the world championship, I was also working through my second year of medical school at Stony Brook University. Trying to juggle this with at least four hours of training a day was extremely difficult. When we didn’t have an exam coming up, I would often listen to lectures as I ran and watched videos/lectures on the trainer. I made it work as so many amateur athletes do in their lives.” 
What sections of the course were the most difficult and in what sections did you excel? 
“The mass start at Kona, where everyone is a strong athlete, was intimidating and difficult. On the bike, the rolling hills on the course were manageable and biking out with the wind at your back really built up my confidence ... coming back, however, the wind really picked up, the hills seemed larger and my legs were getting drained, all with a 26.2-mile run awaiting me upon my return. Being surrounded by nothing but black lava, as you run on a highway with no relief from the sun, was extremely difficult. At the energy lab, the out-and-back section at the halfway point had to be the worst part of the run. The heat, the hills, the sun and the fact that you have another 13.1 miles to go all combine to put a physical and mental drain on your body. Once you get back into town the cheering of the crowd and the thoughts of the finish line numb all the pain and make it all worth it.” 
Are there any specific techniques that you used, either during the swim, bike or run, that helped keep your body in check and running smoothly? 
“On the bike, I tried to assess my fluids and nutrition intake every few miles and just tried to keep giving my body what it needed. On the run, I tried to take either water or Gatorade every stop, and grabbed a gel or some fruit when I felt I needed it.” 
Explain your recovery process post-race. Also, how long did it take for you to fully recover? 
“I think in addition to giving your body a break by not working out, it’s also important to give your mind a rest. Becoming relaxed with the diet, not stressing over training and just taking a break from the sport for a week really helps. After the week off, I slowly worked back into training, being careful to listen to my body and not pushing it, and risking an injury. It probably took me at least two weeks to fully recover.” 
All physical aspects of the race aside, please describe how you kept yourself in the race, mentally. 
“This is a major issue for those competing in Ironman races — it’s a long race and mentality can wax and wane all day. Once you get to a bad place, mentally, your day can go downhill fast. Whenever I felt like things weren’t going well and I was losing my drive, I just focused on all the hard work and preparation I had to do to get to this point. Also, just saying things like, ‘You did it, you’re racing in Kona at the world championship — something that many try their whole life to do and you’re here; enjoy the experience and take it all in.’” 
Did you suffer any ailments during the competition? If so, what did you do to overcome them? 
“My only aliment during the race was a slight stomach issue after the swim, whether it was swallowing too much salt water or just the heat. My nutritional plan went out the window [on the bike] and instead of taking in a gel every 45-60 minutes, I simply stuck to Gatorade and salt tablets. Every once in a while, I would be able to choke down a gel or PowerBar. I focused on starting slower and being sure I properly rehydrated during every stop on the run. In a race as long as the Ironman, the most perfect plans can go out the window at any point — just be ready to improvise.” 
Why do you believe the Ironman World Championship is referred to as the world's most difficult single-day sporting event? 
“This is undoubtedly true. To be competing with the fittest people in the world, in such harsh conditions, really makes it the most difficult sporting event in the world. The crowded mass start in the ocean with several-foot swells, lava fields that you can’t quite seem to escape from, legendary winds heading back to Kona, glaring sun and extreme temperature conditions all coalesce to give the Ironman World Championship the reputation it deserves.” 
Is there any advice you would like to offer this year's Long Island competitors? 
“Enjoy the experience, walk around town, visit the vendors, partake in the ‘parade of nations’ and attend the pre-race dinner. I was able to meet athletes from all over the world, trade training ideas and talk about their journey to get to Kona. Not only is it a great experience, but these things will help keep your mind from ruining your race before you even start. During the race, all the hard work that it took to get to this point has paid off and the race is your reward, so enjoy it.”

Former Ironman athlete talks

Former Ironman athlete talks mental, physical difficulties of race

adam quinn - crop

Note: This is the first of a five-day 2014 GoPro Ironman World Championship series. Follow Newsday.com from Oct. 8 through Oct. 12 for up-to-date coverage, including a live feed on Oct. 11 from the race in Hawaii. 
When Dominick Oliviero enters the crystal-clear waters of Kailua Bay for the start of the 2014 GoPro Ironman World Championship, in Kailua-Kona, Hawaii, there will be more on his mind than just completing what’s arguably the world’s toughest single-day sporting event. It will be difficult for Oliviero not to think back to three years ago. 
In May 2011, Oliviero said, he was diagnosed with stage four nasopharyngeal cancer, nearly 10 years after his brother, Maurice, died from lymphoma. 
Oliviero said he was treated at Manhattan’s Memorial Sloan Kettering Cancer Center where he underwent four rounds of chemotherapy, 33 rounds of radiation with chemotherapy, followed by an additional 20 rounds of radiation. He said his final chemo-radiation regimen was in January 2012. 
Oliviero, 49, of Massapequa, who will be running his first world championship, credits his training regimen with helping his body fight the disease and endure the treatment. 
“I had just run the Boston [Marathon] and was training for Ironman Lake Placid,” he said. “The chemo-radiation protocol was grueling. The doctors said that because of the physical and mental state I was in, I was able to endure the treatment, which led to a successful outcome.” 
After the death of his brother, Oliviero said he received a pamphlet from Team in Training -- a fundraising arm of the Leukemia Lymphoma Society that trains athletes for charity -- and signed up for his first triathlon. 
“I was hooked,” he said. “It led to 10 marathons -- including New York City and Boston -- five Ironman races and many endurance races. I believe that I am here today because of my brother.” 
In order to prepare for the Ironman World Championship’s 2.4-mile swim, 112-mile bike and 26.2-mile marathon -- all done in succession, with a 17-hour time cutoff -- Oliviero has been pushing his body to the extreme. His weekly training consists of three runs (one long, one tempo, one easy), two to three days swimming (pool and open water), three days biking (one interval, one long, one easy) and one to two days of strength training. “I have been training since June,” he said. 
Oliviero will be joined on the Big Island of Hawaii by Long Islanders Steven Gartenstein, 50, of Hewlett Harbor; Stefan Judex, 46, of Port Jefferson; Liz Fernandez, 35, of Rockville Centre; and Roberta Leventhal, 63, of East Hills. Also qualified for the world championship is Karen Dayan, who lives in Lake Placid and Delray Beach, Florida., but is coached by Long Island Tri Coach. 
“I was always a runner, then I got into biking and swimming, and doing triathlons was a natural progression,” said Gartenstein, who credits his racing motivation to his son who was diagnosed with severe autism. “Going to Kona to compete in an Ironman has been a dream of mine since before I ever got into triathlon.” 
Fernandez said she’s been training since January and has logged more than 600 hours, averaging 15-17 hours per week. 
“I’ve grown to embrace tapers and days off,” she said. “Since qualifying for the world championship, it has been about properly recovering and maintaining my fitness. My coach and I monitor my stress scores and performance charts, so I stay fresh, maintained and don’t become overtrained, and burned out.” 
Leventhal took a bit of a different approach to her training, opting to train alone. Even though it’s lonely, she says, “it’s easier to stick with a training plan,” such as run pacing and intervals. 
Judex, who has been competing in triathlons for more than 30 years and participated in more than 100 races, qualified for this year’s world championship. 
“I had not planned on doing another Ironman until age 50,” said Judex, who also has family living on the Big Island. “I would rather spend more time with the kids as they are growing up. [But] I somewhat accidentally qualified for Kona this year. My family convinced me we should go.” 
Each year, the Ironman World Championship combines 2,000-plus of the world’s most elite professional and amateur triathletes in 140.6 miles of brutal currents, hills, crosswinds and heat. In what could be the most difficult single-day sporting event on the planet, the Ironman World Championship requires competitors to qualify through yearly worldwide full- or half-distance Ironman races, or by lottery or legacy. 
“My goal is to enjoy every minute of the Ironman World Championship,” Oliviero said. “I’ve been watching the telecast of the race since the early 1980s, so to actually be there and racing in it will be a dream come true.” 
In addition to Brian T. Dessart’s live Twitter updates on Newsday.com, the 2014 Ironman World Championship can be viewed on www.ironman.com. NBC will air the event special on Saturday, Nov. 15, at 1:30 p.m.

hsIRON08

Dominick Oliviero, fellow LIers prep for Ironman World Championship

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