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Kona Prep

katelearykateleary
in General Training Discussions

It's gotten real! The bib numbers are out! This "accidental qualifier" needs all the help I can get from you peeps who have raced at Kona. What pearls of wisdom can you offer me? What is the most important thing I do now to prepare? What should I be most aware of on race day? Thanks!

Comments

  • Dave TalloDave Tallo
    Kate, there are some great resources at http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Kona+Race+Guide.

    My pearl(s) of wisdom would be (1) execute with humility and (2) go with the dual intentions to enjoy the day and celebrate your fitness.

  • Al TruscottAl Truscott

    Dave's right - your primary goal should be to enjoy your time before, during, and after the race.

    Specifics re: getting ready:

    • Keep following the training plan as written and modified for you by coaches
    • If you're on the Island the Monday before the race, go to the Iron Gents & Ladies dinner; you should be getting an invitation.
    • Swim for up to an hour out and back along the course in Kailua Bay, to get a feel for the water temp, swells, current, and sighting.
    • If you only take one ride on the course, it should be from Kawaihae up to Hawi and back (or preferably start @ Waikoloa, to Kawaihae to Hawi and back). Do this between 11 AM and 2 PM. It's important to be aware of the wind you'll meet on the downhill from Hawi.
    • Second ride should be between Waikoloa and Veteran's Cemetary (MP 75 to 89 or so), at least one way north to south about 2:30 PM, to get a feel for the winds and temps you'll experience there on race day. Don't bother riding any closer to town, it's just too crowded and not helpful for race day. Drive your bike out past the airport for any rides.
    • Take a run down into the Energy Lab and back up the hill (signs say bikes can't go, but you can run down there), after sunset, with a headlamp if you like, so you get an idea about the run course after dark (running along the Queen K after dark is both dangerous, and not helpful, due to all the cars' lights which won't be there on race evening.
    • Your primary goal on race day should be making the bike cut-off. Do that, and the race is yours. Just follow the same strategy you had at LP, you'll make it.
    • And above all, soak in the last 400 meters along Ali'l as you finish - that will be electric.
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