Sam Long on injury, the intimidating Norwegians, and going for 70.3 Worlds’ glory

Affectionately known as the ‘Big Unit’ due to his 6ft 4in stature, Sam Long’s route into triathlon has been far from conventional. Growing up, the American enjoyed a huge range of sports, but at the age of 18 he tore his MCL (medial collateral ligament) in a skiing accident.

On the road to recovery, he began cycling on a stationary bike, swimming with a pull buoy and then running. With the first Ironman Boulder set to take place in his hometown that year (2014), he thought it sounded like a perfect rite of passage for graduating high school.

He defied debutant expectations, finishing first in his age-group. Since then, he’s forged a reputation for leaving it all out on the course, which he did and then some at the Alpe d’Huez Triathlon at the end of July.

Here he talks to 220 over a beer post-race, and opens up on the ups and downs of being a pro triathlete.

220: We’re sat here in Alpe d’Huez, France, where you’ve just raced, but things didn’t quite go to plan…

Sam Long: I had what was a very good swim for me. I came out in a great position, and then on the bike my tactics were out of fear of riding Alpe d’Huez on a single chainring [Sam couldn’t sort a double set-up in time for the race], so I was trying to conserve as much energy as possible for Alpe d’Huez.

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I was biking as conservatively as I could. We hit Alpe d’Huez. I thought, ‘Okay, this might be fine.’ It wasn’t. At 25 minutes [into the climb] things got pretty rough. But I was still able to keep decent momentum until about 40 minutes, at which point my legs were just destroyed.

Finally, I made it to the top and was really proud of making it there. But then I came into transition and found out I had a penalty [for not putting his wetsuit into a bag in T1 after it went missing].

Riding up Alpe d’Huez on a single was a big mistake. I mean, my legs were absolutely battered. I knew the run would be a struggle but with that five-minute penalty, both my legs and mind were destroyed. I lost my willpower and DNF’d.

Kristian has had a year I don’t think anyone’s ever had in triathlon history. It’s actually mind boggling and intimidating I think for all of us male pros

220: The Ironman World Championship in St George didn’t go according to plan, either. What happened there?

SL: It was nine days before [St George] and I was feeling amazing; I was flying. Anyway, I was riding back from Mount Lemon and Tucson when a lady who was in a big rush to get home cut me off on the intersection, thinking she could drive in front of me.

But I was on a slight downhill with a tailwind, so I was going, you know, over 50km/hr. She more or less T-boned right into me. Thankfully, I was able to skid on my brakes, lean my bike and roll over her car.

But yeah, it was definitely the worst bike incident I’ve ever had.

220: You decided to race anyway. That couldn’t have been easy…

SL: I found out I didn’t have a stress fracture or anything broken. So I was like, okay, I won’t do any damage racing. But then on race day it was just incredibly rough. But I was incredibly happy with my performance.

I feel I got a hundred percent out of myself. Sure, it was 15th and nobody cares about 15th, but for me it was a way to put that car crash behind me.

220: Aside from the pride you felt getting through that incident, is there a race that sticks out as one you’re most proud of?

SL: Yeah, it would have to be the [2021 Ironman] 70.3 Worlds, finishing second there. I think it speaks for itself. Second in the world is amazing. Unfortunately, second in the world comes with a bit of a mindset shift because then you say, ‘Okay, I should be first.’

And now I think I’ve been putting a little more pressure on myself in trying harder to be better and maybe training harder. In some ways that hasn’t always worked out this year. But anyway, that’s the result I’m most proud of.

220: So what would you say actually drives you? Is it to be the best? Or the love of the sport?

SL: It’s both. If I had to say which one is more, I would say it’s mostly that I just love the sport. And that passion’s driven by wanting to be outside, to see new areas and explore new places.

Also, the monotony of one sport can get kind of boring, but with triathlon you can explore the trails or you can go on your bike. Of course, with swimming I guess you could say you’re only staring at a black line, but I have a passion for finding cool pools in all parts of the world.

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220: What have you got planned for the rest of the season?

SL: The 70.3 Worlds [28-29 October], that’s definitely the big focus. I’d like to do another Ironman, maybe two. I’m gonna race all the way till December. I’m hungry to keep racing.

220: Who are the competition to beat heading into the big races?

SL: That’s an easy question. It’s the Norwegians. I think that’s really it.

220: Do you think they’re beatable?

SL: Yes, and I actually think we’ve seen some chinks in their armour and some weaknesses – Kristian [Blummenfelt] less so than Gustav [Iden]. But Kristian did have a 10th place in Dubai [70.3, in March].

Of course, nobody cares because he won the World Triathlon title and the Olympic gold medal. I mean, there’s nothing else to say. Kristian has had a year I don’t think anyone’s ever had in triathlon history. It’s actually mind boggling and intimidating I think for all of us male pros.

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Top image credit: Will Linn