70.3 Hawaii, 2010
Hi , can anyone add their thoughts. I just got back from kona, practiced 4-5 days, winds were brutal, heat too, no wetsuits and I struggled some in the choppy water. anyone in this group have experience with this race?? Winds to and back to Havi, were crazy, crazy crazy!! Excited just really working hard , lots of hills , tough bike
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Lynne
Linda - While I have never done this 70.3, I have spent a lot of time training out of Waikoloa, and twice raced the Ironman there, which follows the same course. My most concise advice is: you can not ever be too conservative in your pacing and hydration strategies there. For a glimpse of what can go wrong, I offer my experience there last fall. The only way to be successful there, I suspect, is to not have any time or speed goals. Rather, comfort goals should have primacy. If you have to brake going downhill from Hawi because of the wind, so be it; if you have to slow down to allow time for fluid absorption on the bike, so be it. I know you'll be walking on the run, but even so, you need to enter that 13.1 miles feeling fresh and positive, and going way easy on the bike is the only way to set that up. Same for the swim; e.g., I usually swim an ironman in about 68 minutes, in Hawaii, it takes me 78.
Al , for some reason I did not get your posting until TODAY, when the other gal posted. thank you so much for taking the time to send all that to me. I have to be honest reading your "experience" actually caused my palms to sweat and actually I feel MORE nervous now. My son and I went there about 3-4 weeks ago to train on the course, swim the swim but were't allowed to run on the run course so instead i did my "limpy" 12 min. run out on the lave fields. I am super worried about making all my time cuts due to all the medical setbacks I have had this past year (new knee replacement, another major knee surgery, blood clots, coumidin, blah blah) but I am doing the best I can. If I have a PERFECT day I can pull it off. The ride to Havi and back was what freaked me out so much, not only was it a difficult incline, the winds were so severe there were times it was ALL I could do to keep from being blown off my bike and thrown on to the road , reallu makes me nervous. I am only 100 pounds so easy to blow. I am struggling a bit with my swim right now, again multiple reasons, but long and short of it, I so badly want to finish on TIME. The cutoffs for others may be "no big deal" but for me I have to have a perfect day in order to finish.
Interesting, I had my first "near" heat stroke on our training trip, I stupidly wore an aero helmet with no ventialtion and I knew something was "wrong" , knew it wasn't fluid or intake of calories but knew something was really wrong. Just by shear luck a RN saw me get off my bike and I fell down, she knew I needed help and put me in her car and drove me back to the hotel (10 miles left to go) so no aero helmets. Also the winds were so severe, I could not take my hands off the handlebars for a second so purchased a camel back and it saved me on fluids, so evien though there is aj affitional source of weight and warmth, it saved me.
Truse me, I will not go too fast, because of two knee replacements and 6 knee surgeries I probably need another year of training to get strong enough to get faster. Again, I have to have a perfect day, and I can do this. Hawaii god's willing with weater, wind, currents, ctc.
I am doing the race with my 36 year old son and although he will be way ahead of me, at least we are doing the whold experience thing together. So I will take all your words in and of do the best I can . will keep you posted
Linda
These are my ideas on nutrition, it is kind of long so read only if you have time, I originally wrote it to Al (he is a good friend) and then found the Nutrition Forum so put it there. But hopeful someone who has raced in Hawaii will respond to my ideas......
HI Al, not sure if this is the right place to ask you but you always give me good advice. I am reviewing all the stuff I haven't had time to because I have had to "stand down and do nothing for 4 days", started getting a little bit over trained and having calf issues, shoulder issues, blah blah. So long and short of it I am catching up on how I am going to execute. I know I need to take in 250-300 calories every hour on the bike. As you know the bike is going to take me EVERY MINUTE to make the time cutt off. So I am going to wear a camal pac on my back (which has been working for me) and will have to load all the calories in there as the wind freaked me out so much in Havi that I couldn't manage my water bottles or even much goos. So if I am on the bike for 4.5 hours I would need approx 1,500 calories on the bike alone. I use Infinity designed especially for me but afraid it might make the wateri too thick to go through the straw. The other idea is I have one of those 6 0unce small bottles that I can fill up with Hammer gel and hopefully reach around when it is not too windy to grab a big slurp of it (has a top you pull with your teeth and just squeeze in moiuth) I am not adapt at tearing the little packets, my hands get all sticky and thare are DQ checks if you dump any trash which one could fall out of my hand. I am also going to add some salt capsules into my INFINITY into the bag (Pat or Rich had that on a video) because I am a ridiculous sweater and it is going to be really hot and humid in Kona June 5th. Think I will do your oatmeal breakfast and I guess fill up another 6 ounce hammer thing to attach to a little velcro bag I have for my running belt and then just use their water. The run will take me every bit of 2:15 hours. So I will have 8.5 houea ro complete the HIM, which is close to 2,400 calories. One more thing, should probably do a prepared bottle of infinite with salt capsules in it and drink right after I get out of water before getting on bike. I think my pac is only 30 ounces though, will have to check that out, the other version was just too big for me (99 pounds dripping wet), worse case scenario I COULD get off my bike for a few minutes to refill it and have extra goos and a baggy of ininity to place somewhere. I plan on putting ice in my hat during the aid stations on the run to stay cool too. I have yet to do a full 8.5 hour work out but did get up to 9 miles with my whole bad knee, so figure with all the adrenaline and it being the BIG DAY, I could pull off 4 more miles walk/run.
Please when you respond try not to say anything scarey because after I read your "experience" it set me back for quite a while, so I need "positive" feedback if you know what I mean, I really respect you and hope you don't mind figuriing this out with me. I don't want to mess with FOOD, because I have never trained with it, all the stuff I have mentioned has worked, I have also used caffenieated jelly beans. But an entire packet is only 110 calories.
The night before I will eat fruit and vegatables, ice cream and maybe wake up at 4:00 and have a banana or a bagel (little nervous about that) I know I won't sleep all night. Can you think of anything else?? I am afraid with the wind I am too unstablel to reach out and grab a bottle during the bike, so wouold stop and unclip.
The reason I am taking 4 days off of running and biking is I was getting faciitous in my calf and have tendonitis in my left shoulder, doctor is treating aggressively with a new fancy therapy machine they use for the Angels/Dodgers pitchers arms, it is real cool and heals quickly, it worked before several months ago and I got first plact in my age group but it was a very short SPRINT but still!!! So on my last 3.5 hour ride I just couldn't get my power up, couldn't get my heart rate up or my speed, my legs were dead from the minute I got on the bike (messed with my head), then it was a brick day so I had a 6 mile run (10 minute miles) and my calf was SCREAMING, so maybe 10 days off running and 10 days per Pattrick swimming and my race is exactly 21 days away, so this weekend would have been my race rehearsals I was SO BUMMED, but at the same time, he highly emphasized healing and said I wasn't going to get anymore fit, which of course is hard for my thick brain to take it.
OK, sorry this is so long, +
)) Your friend Linda
@ Linda - Check the message center (under Community above) for my reply.
Hi Linda!
I am sorry that I am just getting on the forum now... Here's a 2 minute answer...
If you are back on the Island, the winds were pretty strong on Saturday. Don't let this get you down. You have riden the course, so you know what to expect. If the winds are strong race day, watch the course: as you come out from a "rock wall" or approach a valley area, be prepared for the wind. Keep pedaling and trust you and your bike. On the descent from Hawi, ride what you feel comfortable with - it's okay. On the descent, as you approach Kapa'a Park (I think that's the name of it) and the Mahukona corner, know that the winds can be strong and gusty. The winds stay as you go around the corner and until past the guard rail as you start to go up the small hill.
The run can also be windy and hot. The wind will evaporate your sweat, so it can be deceiving. Trust your nutrition plan. Enjoy the flowers all around you.
To calm your swim nerves, I am going to tell you to have fun in the water.
Where else can you swim in water so blue with sand so white? It's like a pool - no lines, but you'll have all of us athletes to guide you.
I live in Hilo but come over to west side to train on the weekends. If you have any more questions, please feel free to ask. Where are you staying? Maybe we can meet up? At least then I'll know your face to cheer on race day. Will you be in EN gear?
Malama pono!
Stac
Terry
Hi everyone, so great to see that there are some EN's going to be there!! I am going to be at the airport Thursday night picking up my son and daughter in law! Super generous of you to offer, we will for sure try to find a way to hook up. WE are staying at the hotel (Fairmont Orchid), DH has a hook up there so got a smokin room rate. Trying to make it like a "vacation" to not have too much nerves..... I think there are maybe 3 of us doing the race? and then others that will be "cheering us on". Yes gonna wear ST from EN, wish I had a hat but my race vest shirt is really tight, so not sure if it would be comfortable in the heat. My bike shirt is a little too big, but either way gonna wear it so you guys and gals can cheer for me!!! I am nervous about the winds, which means the water is choppy??
Leave this morning in a few but once set up in room and all will check messages, would love to meet with any and all of you!
Can you post who is doing the race and who is coming to cheer? If you are coming to give mojo wll you be at the finish line? T1 and T2 are at different locations (as is the finish line). OK, well can't wait to see you there, aloha, Linda
PS No I don't like winds! I was there 5-6 weeks ago and nearly got blown off the course, jeez hope that stops by this weekend!! You are probably LOL right now!!
I think this is a summary of Team EN racing at Honu (in no order) and please add:
Terry Olivas: staying in house in Mauna Lani
Terry's brother
Linda Hopkins: staying at Fairmont Orchid
Linda's son (is daughter-in-law racing or playing sherpina?)
Lynnette Johnson: from Oahu
me = Staci Studer: staying in Kawaihae... I live in Hilo, and train Big Isl, so feel free to ask questions!
I am sooo excited to have all of you here! We are sooo gunna ROCK this EN aloha style!
I have a Women's Medium tri top if anyone needs??
Staci
Hi Linda (and others),
This is meant to be my little 2 cents of cheer for you to put your mind at ease (maybe just a little):
I know you don't like the winds (trust me, no one likes the winds!)... and Hawi is known for some crazy cross winds... BUT! You have been out here and you know a little bit of what you can expect - this gives you some experience. How about that? You didn't know that, did you?
Anyhoo, while out on the course, know that the winds can change. If you have a headwind out, do not necessarily count on a tailwind in. (I say this for you to be mentally prepared for this possibility, so it doesn't affect you race day.) The winds are never the same, so don't let this dictate your week this week. Let your mind focus on what you can control and the training you have done. 
Enjoy the scenery, the sights, the tropical smells, the aloha, and the whole experience! You are here racing with your son, eh? How many mom's can say that they are participating in a half-ironman with their son? Wow!
Way to go!
Aloha,
stac
I FINISHED!!!
Hi everyone, sorry this has taken me all week but my son and I completed our first HIM in Kona this past Saturday. It was wicked hot and due to not training on the run (because of my knee as you all know) I really suffered on the 13.1 miles. It was one of the toughest runs of my life and I lost a lot of time. I only had 8.5 minutes left to finish in time but I DID IT!!! Was the most amazing race of my life. My son finished about 90 minutes (or more) before me. The swim was the roughest water they have ever had (per the race people) but we didn't get the really bad Kona winds on the Road to Havi that I experienced on my training there. So throw it all together and the Hawaiian gods were smiling down on me. I will have the photos posted to my face book or to my personal place here on EN (don't know what to call that).
Al not sure if you read this post, I will find you somewhere else but I have to thank you, I used all of your tricks (sponges, Ice) to get through the run, OMG never felt that kind of heat. So they say this is the toughest HIM course out there, I say well if I can do it anyone can do it. I was so sore (my quads mostly) could barely walk for two days after. Even my hands were sore..... But anyways, been wanting to post this for days and just had to now. Will keep reading and helping in anyway I can but a major thanks was in order!!! Whoo hoo, Linda
PS I saw Staci out there and her friend (sorry forgot her name), she can confirm all of the above, the big bummer, they ran out of finisher shirts so I have to wait a month for it!!!!!
PPS thank you Patrick!!!!!
@Linda-
A hearty congratulations to you! Great Job!
Tom
Congrats on a well-deserved finish!
Patrick