Looking to defend her 70.3 world title, Mirinda Carfrae has been hard at work in her final training block to go to Clearwater as sharp as ever.  Carfrae was generous enough with her time to share her thoughts on her rise to world champion and even her experience watching the Olympics in the U.S. as an Australian!

Give us a taste of your most embarrassing moment in any race.

I don’t really have any really embarrassing race moments, sorry I wish I did have a funny story to tell!!

Many folks who follow triathlon don't realize that the life of a pro triathlete isn't exactly spent in the most posh hotels and resorts on the triathlon circuit. Instead, most are hosted from race site to race site by local triathlon enthusiasts (called homestays). Give us the best time you've ever had with a homestay and the worst story you've heard from your peers.

I have had so many fantastic homestays, it’s really hard to pick out one..  However I will say that my St Croix homestay Jackie and Joel Holt - love to stay at the Holtin (as Craig Alexander calls it) are one of the best, they are such great people and open their house to a number of athletes every year.  The cool thing for me is that I get to go visit them twice a year – once for the 70.3 then again in November for their Olympic distance race.

In terms of nutrition and hydration, how do you plan your bike and run intakes for a 70.3 Ironman?

I have a plan that was given to my by my sports nutritionist (Greg Cox) a few years ago..  It worked then & still works perfectly now – we have made some slight adjustments over the years but for the most part it is the same.  That is one thing that I can have confidence in. Knowing that it is tried & tested & has never failed me!  

What have been your biggest obstacles in getting to your level?  Specifically, what used to be your greatest weakness that you've been able to overcome?

There are so many obsticles along the path to any great success.  I guess you could say that mine was learning how to swim..  I started swimming when I started triathlon in 1999, the bike and run were easy to pick up when compared to the swim.  It takes a lot of patience & perseverance…  I am still working hard on the swim and feel like I improve just a little more each year!

I'm a big fan of learning about various 'evacuation' strategies of top triathletes. How do you each of you deal with, well, number 1 (or God forbid, number 2!) on the bike and the run?

I have never (touch wood) had to deal with a number 2 in a race – so I will cross that bridge if/when I get to it.  I have once or twice had to do a number 1 on the bike, it does take a lot of concentration – I try to wait for a downhill section when I can stop pedaling for a little while – sometimes it works sometimes it doesn’t… If it doesn’t I can usually just hold on till the end of the race. 

What was the most painful race experience you've ever had and what did you learn from it?

I have had many very painful races… That is what this sport is all about – pushing through the pain.  There isn’t really one race in particular that stands out.

In your own experiences and in exposure with various other top pros, what have you found are the top 3 strengths that each of them possess?

I think mental strength is a key factor, as well as focus..

If you could go back and redo one race from your past and change one thing, what race would it be and what would you change?

Way back when I was first starting triathlon I pulled out of a race…  It was my first world cup and I was racing some of the best women in the world at that time who also happened to be super strong swimmers in particular.  I finished the swim 5 or 6 minutes down and was all alone – I was more embarrassed than anything else and didn’t want to get lapped out (in world cups there is usually 8 x 5km laps and if you are caught by the leaders then you are asked to hop off the course).  If I could go back I would ride that bike the best I could and try to hold off the leaders for as long as possible.  Better to be asked to leave than to stop yourself.  

After yourself, who do you see threatening the podium at Clearwater this year and how have you altered/improved your training to prevent yourself from defending your title?

It’s hard to say, I am really not sure who is going to be on the start line.  In saying that though I am sure there will be the usual suspects as well as a couple of newer faces. It is going to be a tough race regardless.  Siri and I have been working hard to make sure I am faster than ever before.  One thing is for sure – it will take a monumental effort to win that race and we are making sure I am ready for the task.   

There were dozens of great inspirational performances at this year's summer Olympics. From your perspective, what was the single most impressive performance and why?

Didn’t get to watch much of the olympics, everytime I switched the tv on I had to watch a little more Phelps action.. Not to take anything away from him – what he did was nothing short of amazing.  I guess I just miss our Aussie coverage – no olympics is quite the same when you watch it in a different country.

Mirinda Carfrae
Born: Brisbane, Australia
Age: 27
First Triathlon: December 1999 300/12/3 Redcliffe Australia
Turned Pro: 2003
Family: 3 brothers, 2 sisters, 1 mum
Lives: Brisbane/gold coast Australia, Boulder Colorado & California USA

Career at a glance

• 2002 ITU World Championships U/23 -- 2nd
• 2003 ITU World Championships U/23 -- 2nd
• 2004 Nice Long Course -- 1st
• 2005 ITU World Long Course Championships -- 2nd
• 2006 70.3 World Championships -- 3rd
• 2007 70.3 World Championships -- 1st

Thanks for the time, Mirinda!  We wish you best of luck at Clearwater this year and look forward to seeing more great things from you in 2009!

Interview by Max Wunderle

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