Tom’s Kona race plan
Here's the bottom line, my plan is to enjoy every drop of the Pacific Ocean I swim through, every mile up and down the Queen K I push the pedals across, and every inch of Ali'i I run. The energy lab I might not enjoy so much, but at least I will appreciate that I am lucky to be able to participate in the penultimate race in triathlon. I am extremely humbled (and slightly intimidated) to be able to race on the same course as the best triathletes in the world.
Slightly more detail:
Age 59, turn 60 two days after the race so racing 60-64 AG
Weight 155 lbs one week before the race
FTP: ~270-275
5 hour power = 200
VDOT ~45
Qualified via legacy program. This will be IM #14.
Swim: gel 15 minutes from start. Line up to the side and back based on the practice swim. Start controlled and build into my race pace. Cycle through technique thoughts ( high elbow catch, pull water through until thumb brushes hip, one eye, rotate to non breathing side, strong core). Draft.
Goal time: 1:15
T1: Minimize moving parts, unzip swimskin on way to bag, once in tent, swimskin off, trislide on, carry shoes or have them on bike and put on at mount line. Extra sunscreen from volunteers as I head out.
Goal: sub 5:00
Bike: Don't spike power through town, settle in 180-185 for first hour, then goal watts of 190. I may keep power on the lower end (180) as the heat and wind dictate. Nutrition goal will be 48 oz per hour of Gatorade endurance divided in 5 minute increments. That should be 360 cal/hour. Pee at least twice. Aero. Embrace the wind. Realize it wouldn't be Hawaii without the strong trades.
Goal: sub 6:00
Equipment: Trek speed concept with ultegra di2,11-28 cassette, Xlab aero bottle, Flo 90 rear, Flo 45 front with conti 2000IIs, 85 psi rear, 80 psi front, EN castelli sleeved tri top, castelli shorts, specialized tri vent shoes.
T2: Feet out of shoes prior to dismount, helmet off as jog to bag and tent, socks and shoes on, grab go bag (hat, race belt, gel, sunglasses, arm coolers), sunscreen as I run past volunteers.
Goal: sub 4:00
Run: settle into pace for first six miles based on HR off bike. Cross reference pace with stryd power meter. After first six, settle into long run with HR, power, and PE being the guide. Two cups Gatorade and ice at every aid station. Gel every 4 miles. Embrace the heat and humidity and rely on the confidence of my 285 day run streak.
Goal: sub 4:20
Equipment: Hoka Clifton, stryd power meter, Garmin 920
Overall: sub 12. In reality, I know I'm not going to compete in my age group, and it doesn't matter to my family whether I finish in 11:30 or 14:30, but I would like to finish with a respectable time and placement in my age group.
Throughout the race, take the moments to acknowledge the 20 family and friends who spent the money and an entire day of their time to watch my Lycra clad, leg shaved, pee stained self pass by on the course for a grand total of about 3 minutes to take on this selfish pursuit. I am extremely grateful.
Thanks for reading.
Comments
@Tom Box this is such a great plan! Total immersion into the experience. Being relaxed around all those extremely fit hyper-focused athletes gives you the ‘fun’ edge. I’ve only done Kona once - 2016. I’m not the expert. But a couple of tips I was given was to have fresh water available after the swim. The salt can get to you. Dance with the wind. You need to feel good when you get to the top of Palani on the run. Most of all ... slow down for the finish. A few extra minutes on the clock to enjoy Ali’i Drive is worth it!!! The best part of the entire day. It’s the Aloha Spirit.
@Sheila Leard great advice! I’ll definitely have some water in T1. And I especially will take it all in down ali’i towards the finish.
Humbled and intimidated sounds about right. Stay humble and dont let the intimidation get to you . Be in the moment and enjoy every one , good and not so good :-)
When I crewed for Simon last year at UMHC, Simon had issues with the Salt water in his mouth making it hard to eat and drink, Pedro told me to use listerine mouth wash after a long swim in salt water, never tried it but that is one thing "new" on race day in T1 I may try one of these days. Actually sounds like I'd enjoy it in T2 as well.
Don't forget that just after getting out of the ocean in T1, there is a station you run through which has a bunch of constantly running hoses hanging down, connected to fresh water which people use to (a) rinse themselves off *inside* their suits and (b) drink swigs from to rinse out their mouths.
Transitions: the run around the pier, which everyone has to do, goes a long way, and as an old(er) guy, you will have a LOW number, at the far end of that run. Also, getting access to your bags on the morning of the race is problematic. Things may have changed, but in the past, it took special dispensation and a designated volunteer to accompany you to enter that area race morning. Also, the tents are dark with no lights that time of day.
Bike - I found that as a smaller rider, a fair amount of my effort which otherwise would have gone into moving forward was instead dedicated to merely remaining upright as the day wore on. So there was a mismatch between my watts and my PE. You're a strong biker, so don't let that be your downfall - easy to not realise you are working harder than you think, and thus affecting your run.
Run - With a VDOT of 45, a 4:20 is a VERY aggressive target. You might just throw time out the window, and keep yourself focused on the process #s of HR and power. WHen I would go there and do my training runs, I found little difference between my usual training paces and what I could do on Hawaii. But come race day, I was routinely 30-60 seconds slower, for the same HR and PE. Also, consider the value of walking up Palani hill @ mile 10.5 - it might cost only 1.5 minutes or so, but it would leave you refreshed for the slog out and back Queen K and Energy Lab.
If you do end up finishing about 12:15 or so, you might get the unique thrill of running along Kuakini and Hualalai during your first 1-2 miles with the pro leaders of the race who are doing the same stretch in their last 1.5 mile.
Good luck, and HAVE FUN!