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6 weeks to Kona - how to train?

nielsesmeijernielsesmeijer
in General Training Discussions

Coaches,

Although IM Louisville didn't really go as planned, I got a Kona slot! That was what I was training for, so think I should be happy now ;-) I did a 10.08 in Louisville (after a 10.10 in London last year) and would love to go sub 10 in Kona. Don't know if it's realistic given the race circumstances but I do think that there's a lot of room for improvement after my execution in Louisville.

My swim was okay and a bit slower as plannend (65min were I hoped for 60). The second part on the bike I pushed to hard. I felt great, but my heart rate was in Z3 most of the time and sometimes even Z4 the last 90km. My bike time was 5.01. I headed out on a 8min/mille pace for the first 6 miles and was planning to go to 7.40s after that. I broke down though after about 8miles and had to put in walking breaks every mile to end at a 3.55 run split (where I was aiming for 3.25).

I've got 2 questions:

1) how should I train the next 6 weeks leading up to Kona. I really feel like making the most out of it over there and won't mind to give it some extra effort if needed the upcoming weeks

2) i ran out of energy on the run. I had 2 gels on the run but my stomache just couldn't handle any more. I had 2 powerbars and 3 or 4 gels on the bike. Do you think I should take more on the bike to stock some for the run?

Thanks a lot for getting me to Kona! Hope you have some good tips on how to crush there as well ;-)

cheers

Niels 

Comments

  • Al TruscottAl Truscott

     Niels - Congrats on the strong effort at Louisville.

    I suggest you post this on the macro thread. The coaches don't always review all the forum postings on a frequent basis, but they will answer the macro thread within 24 hours or less:

    http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/6287/afpg/40/Default.aspx

  • SwanieSwanie
    I cannot comment on how to train into Kona, but I did notice your nutrition and pacing comment on the bike. You probably trained with power bars leading up to IM Lou but you may have greater success using all gels or more of a liquid source of calories on the bike and run. Your stomach would be much happier. Also you stated you pushed it too hard on the second half of the bike. If you were to give up 10 minutes on the bike you would probably gain 30 minutes on the run not having to take walk breaks or slowing down.
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