Ironman Kona: Lessons Learned (Add Yours Please!)
Another year, another shot at excellence on the world stage of Kona. I am fortunate enough to have been there four times; I firmly believe that it takes 2-3 races to "get kona right" but then again I fell a bit short in my fourth attempt. While I am very happy with my PR and performance, I think there's room for improvement.
If you have a "lesson learned" from the race, I'd love to hear it. Ideally this will become a good resource for other folks who make the big show!
- More Salt on the Bike: I took in 250 cals/hour of infinIT with 650mgs sodium, and tons of other water whenever possible. But I still had excess fluids in my gut later in the day. I need to supplement with more sodium for sure, as the flavor of infinIT is pretty maxed out right now.
- Arm Coolers Rock: I rode with these and loved them...poured water on them before every hill where I'd slow down and feel the heat more, etc. I ran with them as well, and dumped ice in them from the top / pit side to cool me off. Best part is I wasn't even remotely fried there.
- Better Sunscreen: I am burned on the tops of my thighs - damn you tiny tri shorts!!! - and on the back by the singlet cut out. Next time give appliers better direction.
- Single Source Nutrition Rocks: Went with infinIT only on the bike and had zero burps / bloating. My days of 70% infinIT and 30% gels/bars/etc are over. In fact, I brought infinIT with me on the run, and alternated it + water with Coke + Water at every aid station. No perform for me.
- FuelBelts Are OK: I ran with mine for 22 miles and no issues...
- Open water, non-wetsuit swimming requires a higher cadence: It was my only technique change pre-Kona, but it cut 6' off my time and put me right in the mix on the bike. No neoprene means no real chance to glide...I just sink.
- If you want to run to your potential, get their early! I am 90% sure that my sub par run was just a function of my inablity to handle the heat at the end of the day. My run numbers were better than LP heading into the race and my bike spilt #s were right on target....just running in that heat is plain "harder". If I am really going to go for it in the future, I think I'd plan on a 10 day lead up instead of 3.5 days.
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Swim and bike were solid but the red alarm went off when I couldn't keep my HR down during the 2nd half of the bike. I was doing everything in my power (ie, decreasing it) to keep my HR under 160bpm. I normally do IM in the low 150s and see almost no cardiac drift throughout the race whether it's hot or not.
Got out on the run and HR just blew up immediately on a reasonable pace (8:00 - 8:15). Dropped my pace down to 9:30 and my HR went even higher. After running the first 3 miles with an AHR of 167bpm I was cooked and it was just a mile to mile slug at around 9:30 for the remainder of the way. Brutal run! I can't actually believe I ran the entire way (except aid stations).
I never felt hot out there. Certainly no more than my previous 4 Konas. I feel that nutrition and hydration were dead on. I doubt I was seriously dehydrated. I was probably more dehydrated at IMC this year since my face and hands started tingling on the run.
It was a huge disappointment because I was injured last year yet I still ran faster than this year. I guess that sounded more like a lame race report than anything else...
1) Never, ever, EVER give up - on the day, on the race, on yourself.
b) The island does indeed hear you thinking, planning your race strategy - and she makes sure to throw you at least one curve ball.
iii) For better or worse, people aren't always who you thought them to be. Ironman seems
to bring that out in nonparticipants. But more information is always better than less.
!) Tattoos hurt the worst a week AFTERWARDS.
five) Jetlag is a real phenomenon.
6) Gas costs $4.60 a gallon in HI which makes me quit my bitching about NJ.
VII) There is no feeling on earth that compares to the "celebrity status" you have on that island if you are wearing a day-glo orange Kona Athlete wristband. Except for crossing the finish line.
H) Every penny I ever spent on triathlon was worth it and will remain so, as this has become not a lifestyle for me but a life.
@Chris, sounds like some cumulative issues hit you after IMC perhaps? Did you finally get sick after the race? I did...
@Jon, thanks for the big picture stuff!!!
As I said before it took me 9 years to get there and 23 IM's--I had no expectations on race day being only some 5 weeks after qualification.
1) swim was slow as I tried to relax in with the rythm of the swell--need to up cadence as I sink too !
2)Took it easy on bike till last 30 miles when I was zooming past people --exactly as Patrick forecast---that is until the puncture--never had one in a race.Didn't panic but couldn't find the cause and you really don't want to put a new tube in until you do --in the end had no option but lost a good 15 mins.Didn't check the valve however --may have come loose ? I'd put new latex tubes in,had new tyres and new rim tape --maybe should have bedded it all in more before the race --only did about 15 miles on them.
3)Hurt my calf/achillies about 2 weeks before the race and was even limping race morning--had done zero running for 2 weeks and had treatment with lots of ice --to no avail --it lasted about a mile and I had to hobble fr the next 25 ---but again my aim was to finish!! yes but I'm type A and knowing I could have done an 11.30 on that course in those conditions does rankle and make me want to come back again.Can't do anything with an injury like this --they happen !
4) I too used arm coolers and they do work --even to the point where on the run as I was going so slow I actually got cold and stopped putting water on them.Mind I also carry two hand sized toweling bags I made myself which I fill with ice every couple of aid stations and hold --they relaly cool you down due to the high blood vessel concentrations in your hands.
5)I had no gut or salt issues.Used pre mixed SIS Go electrolyte on bike for calories plus couple SIS gels per hour which don't need water.Also took in SIS superhydro at special needs on bike,at T2 and on run ---premixed in gel flask and downed with water.Also used couple of Nuun tablets on bike---bit half off ,chewed and downed water --bit gassy but works.I sweat a lot and have just come out from the usual cold UK summer--so salt intake fine and no cramp issues at all.Didn't need my pickle juice !!!!!!!!!!
6) I was probably a bit low on calories going into the run--could tell from how I felt despite the leg injury.Got better as I took more in on run from a mix of gels and perform(kept it weak--ie one half cup with water at every aid station),one gel per hour.Soup with bread roll worked nicely later on but by then I was into social finish mood and enjoy it !!
If you are a heavy sweater or pour water on your head during the run, I would try to walk around barefoot in your lead up to the race and attempt to try and toughen the bottom of your feet against blisters. I had half of the bottom of each foot blister because they were so wet early in the run. Made for a miserable run and even worse day after swim with bare skin in salt water. OUCH.
The simplistic bottom line on acclimation is: 3 weeks gets you 95% acclimated, 10 days gets you about 65-70%. Depending on your finances and time available, you could get just yourself there two weekends + in advance, rent a simple one peson space for yourself until the posse arrives, then shift to something bigger. The top pros I've seen arrive are generally there 10 days +/- in advance. There are a fair number of obsessive age groupers who show up 3 weeks in advance. My earliest arrival was 2 weeks + 3 days in advance, with my wife arriving the Monday before the race.
For logistics I have a couple of thoughts:
Consider Tri Bike Transport to get your bike there. As always they are a great service and take the hassle away from dealing with the bike. If you don't have a bike box, you may not need a bigger car. My bike was there the Sunday before the race. I picked it up Tuesday.
Speaking of cars, minivans booked at the last minute go ford $1500 for the week. Book early and if possible avoid minivans and other large vehicles.
Lodging. If you are single, stay downtown. We had a family and stayed 8-10 miles out at the Kona Coast Resort. It's much better for kids with a pool, plenty of grass and a playground, close to the ocean, and all units have kitchens so you can load up at Costco and feed the family a little more economically. It would have been nice to have a place downtown on race day, but it made for a much more enjoyable stay the rest of the time.
Highly individual, imho. Who has the free time in their schedule to acclimate appropriately? I typically acclimate fine arriving Tuesday before the race but get there as early as possible. It's the end of season for me so I'm usually short on vacation time.
Tribike Transport seems unreasonable to me. They want your bike way too much in advance. I've sent mine to Bike Works a couple of times and had them build it. In the end the cheapest and most convenient way to send it is usually on the plane with you and you have your bike when you want it.
Stay in a location that best fits your personality and interest. I always stay at the end of Alii in Keauhou. Love it there. More peaceful but you're still close enough to be part of the excitement.
The metholated spirits will dry out and toughen the soles of your feet and the jelly will water-proof your feet as well as provide lubrication to avoid blisters.
---Ann.
Nemo-
Race was on the 8th, I got there on the 2nd stayed through the 12th. Def not enough time to heat acclimate. In retrospect, I wish I spent more time jogging in place in the sauna in my apartment complex - I only did that 3 times in the 2 weeks before I headed out there!
Edited to add more info here:
I rented a condo at the Wyndham Kona Hawaiian on Ali'i Drive, about 1.25 miles from the swim start. Was totally a manageable distance to walk into town to eat/drink/look around several times a day/night, and yet stay somewhere quiet and liveable. Beautiful Hawaiian-theme bungalows with full air, beautiful kitchen, laundry, whirlpool, balconies, etc. My condo was 2 BR 2 Bath slept 6 (sleeper sofa) with many more amenities thrown in like discount card, came to $190 / night. Would totally stay there again, although must say was envious of the Ambrose's room at the host hotel King Kamehameha after the race and the day after to line up to get finisher gear!
I did NOT rent an automobile. I took cabs whenever was too far to walk; for groceries, pharmacy, produce market, even health clinic, airport. Price of admission, still MUCH cheaper than renting car. Although again, was nice riding in the Ambrose's rented Mustang convertible after the race cruising down the Queen K without a worry in the world!
NOTE: I would like to pass on that despite being a physician, despite having a written prescription in my hand from ANOTHER physician, I learned the hard way that there are many medications that the state of Hawaii is forbidden to dispense unless they are written for by a Hawaii-licensed physician (thus the cab trip to a local health clinic, for which I had to pay out of pocket for the visit). This is apparently unique to Hawaii, and a MAJOR pain in the ass (and source of stress) for travelers. Object lesson for the trip is have your meds IN HAND when flying into Hawaii. You have been warned lol.
I was NOT impressed with the quality of the local fruit/produce, and stayed away after my first day there. Everything just tasted dry and fibrous, although I didn't try any mangos/papayas.
That's all for now, if I think of more I'll re-edit.
Liebs
Ann - I use Aquafor on my feet and toes to help reduce blistering but have never thought of putting these inside the sock before hand. How does this work? I am doing IMAZ and planning to switch socks in T2...was planning to do the aquafor at that time. Interesting thought on having it already in the sock.
There was a great article in Triathlon Mag last month about acclimating to heat...I will try to find the link. I would interested in others' opinions of the advise.
Give it a try! Have a great race.
---Ann.
---Ann.