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Kona 2009...what are you changing to try and qualify?
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sailnfast
Sep 30, 08 21:45
Post #1 of 90 (2434 views)
Kona 2009...what are you changing to try and qualify?
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So after a decent result at my first IM earlier this year, I'm going to give qualifying for Kona a try next year. I know it's going to be a long shot and lots of hard work, but I'm making a few changes to help me get faster prior to IMC in August 2009. I've invested in a PowerTap, am ramping up my formal off-season training sooner than last year (thanks to EnduranceNation), and am trying to eat healthier throughout the year (not just in season).
What are the rest of you changing about your training so you can toe the starting line in Kona next year?
"Only those who risk going too far can possibly find out how far one can go." -- T. S. Eliot
BrandonY
Sep 30, 08 21:46
Post #2 of 90 (2429 views)
Re: Kona 2009...what are you changing to try and qualify? [sailnfast]
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what does it take to qualify for kona? How many spots do they take
GrahamK
Sep 30, 08 21:49
Post #3 of 90 (2425 views)
Re: Kona 2009...what are you changing to try and qualify? [sailnfast]
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Best way to qualify - absolute dedication to the task and consistency of training. Each dumped workout will cost you.
equatorchris
Sep 30, 08 23:32
Post #4 of 90 (2385 views)
Re: Kona 2009...what are you changing to try and qualify? [GrahamK]
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Age groups. That and dedication to the task. I get rolled up to the 40-44 at IM NZ next year as I turn 40 in Ausgust and I am really happy about it! Sad, but true...
Starting the training plan now for March, and my coach is well aware of my goals. He got me to drop 2-1/2 hours in 12 months on my previous IM PB time, so we have an hour or so to take off to get into the zone.
http://www.starstri.com
Record10Carbon
Sep 30, 08 23:58
Post #5 of 90 (2377 views)
Re: Kona 2009...what are you changing to try and qualify? [sailnfast]
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Now that I
again
have confirmation that it is easily done - I am going to go to IMoo and just cut the course to qualify.
tyson
Oct 1, 08 0:17
Post #6 of 90 (2367 views)
Re: Kona 2009...what are you changing to try and qualify? [sailnfast]
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I'm training 20 hours a week despite working 15 hours a week and carrying a full-load of classes (in addition to tri team officer duties). I even, god help me, bought compression socks. I wake up, work out, go to class and work, workout again, sleep, and then repeat the whole thing again, just so I can continue to delude myself into thinking that I have a chance at Kona.
Ironman Arizona approaches! To the recovery mattress, Batman!
--
Tyson Tate
Cal Poly Triathlon Team
- Webmaster & Apparel Coordinator
(This post was
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by tyson on Oct 1, 08 0:18)
TriBodyboarder
Oct 1, 08 6:01
Post #7 of 90 (2211 views)
Re: Kona 2009...what are you changing to try and qualify? [sailnfast]
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I was thinking something along the lines of adding the passport club to have TWO shots at the lottery. :)
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IKnowEverything
Oct 1, 08 6:03
Post #8 of 90 (2206 views)
Re: Kona 2009...what are you changing to try and qualify? [sailnfast]
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I'm increasing the amount of epitestosterone I take after hard workouts, and upping my pre-race run of epo to 2000 IU instead of the 1000 IU I've been doing.
Juuuuuuuuuuuuuuuuuuuuust kidding ;-P
rockfish
Oct 1, 08 6:06
Post #9 of 90 (2199 views)
Re: Kona 2009...what are you changing to try and qualify? [sailnfast]
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I have been trying for about 7 years got close twice. I am doing two IM's in an attempt to qualify for 2009, IMF 08 and IM CDA 09. For IMF I am focusing on my second half run. Second Half of my marathon was 7 minutes slower in 2007. On long runs I really focus on the second half of the run with the montra "Focus+Form=Fast". Additionally upping the intensity level in my bike sessions keeping volume about the same to slightly less.
If I do not get a spot at IMF I will re-evaluate and then try something else for IMCDA.
Peace,
RF
Fleck
Oct 1, 08 6:17
Post #10 of 90 (2172 views)
Re: Kona 2009...what are you changing to try and qualify? [rockfish]
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For IMF I am focusing on my second half run.
It's sounds cliche, but this is what an IM all comes down to. You want to reach the 13.1 mile mark of the marathon ready to run. Many people are completely falling apart by this point and if you can maintain a strong steady pace and even split the run, you will do very well.
Steve Fleck
steve@nineteenwetsuits.com
http://www.nineteenwetsuits.com
http://stevefleck.blogspot.com
ironmanatee
Oct 1, 08 6:35
Post #11 of 90 (2150 views)
Re: Kona 2009...what are you changing to try and qualify? [sailnfast]
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I'm returning to Ironman racing after a 3 year absence, and am now in the 40-44 AG. I'm going to try and reign in my bike to set myself up for a good run. On several occasions I've blasted the bike and then walked most of the marathon. What's the point? There aren't any rewards for a fast bike split, and a marathon nearly as long.
Guru cartel since 2004.
I wanna go fast!
devashish_paul
Oct 1, 08 7:07
Post #12 of 90 (2116 views)
Re: Kona 2009...what are you changing to try and qualify? [Fleck]
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The diff between Kona qualifiers and shoulda woulda coulda excuse guys is that Kona qualifers slow down less than the excuse crew on lap 2 of the run...Fleck nailed it. I've been in the excuse crew for 14 out of 17 IMs and the times that I actually was fast enough to qualify was when I really did not slow down much on run loop 2.
But the thing that actually put me over the top and got me into Kona was going from a 62 min swim to 58...that really set up the day positively. I was out ahead of the crowds on the bike, which allowed me to ride at my own pace, instead of the constant surging forward or dropping back required to stay legal, that just burns up physical and mental resources. By the time, I got caught by any "trains" it was 75K into the ride heading up the gorge in Whiteface at which point I was glad to drop back my 4 lengths and relax! All of this set up a solid run.
Don't underestimate the swim and how much energy you burn there.
Dev
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AçaíTri
Oct 1, 08 8:14
Post #13 of 90 (2040 views)
Re: Kona 2009...what are you changing to try and qualify? [sailnfast]
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Good question!
I will do my first ever IM next year in Brazil and would love to be able to try a Kona slot.
What am I doing? Hiring a coach, improving my run fitness and strenght (to not loose the time on the last 20km) and keeping swim and biking on a level that I am already in but trying to be more eificient and economical with, obviously, some more fitness and gears into my race belt!
Also focus only IM race pace workouts and frequency, specially on the run training, with no competition from january to May (when IM Brazil occurs).
Will lift twice a week aiming even more power specially on the legs
My two cents, sorry for the poor English, Marcos!
rockfish
Oct 1, 08 8:22
Post #14 of 90 (2026 views)
Re: Kona 2009...what are you changing to try and qualify? [Fleck]
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Thanks Steve and Paul. I analyze way too much and one day I just clicked on the run splits results from IMF 2007 and was like dam I gave up 7 minutes in the second half of the marathon, over 30 seconds slower per mile 8 seconds a quarter mile?????
I think it is as much maintaining a mental focus as it is being physically ready and preserving the legs on the bike and first half of the run.
Steve we talked breifly last year at IMF when you were on the beach with Johnny O at the gatorade swims. Hope to see you at IMF again!
Paul you and I actually raced together at the Duke 1/2 back about 4-5 years ago. If I remember correctly our swims were only about 30 seconds apart. Well done on improving your swim times. I can only dream of swimming at your pace now. Swam a 1:06 at imf 07, perfect conditions and a 2+ minute pr. Maybe that will be the focus for CDA?
Peace,
RF
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jamesinlv
Oct 1, 08 8:24
Post #15 of 90 (2022 views)
Re: Kona 2009...what are you changing to try and qualify? [devashish_paul]
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I think the swim advise is great and is often overlooked! That is exactly my plan for this off season. My IM swims are 65 & 67 min swim and want to get that down to 60. I was fortunate enough to qualify for Kona with the 67 min swim because I had put the time in on the run training. Now that i have that run thing down time to focus on the swim!
Old and Haggard
Oct 1, 08 9:32
Post #16 of 90 (1929 views)
Re: Kona 2009...what are you changing to try and qualify? [sailnfast]
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Saavik
: Admiral, may I ask you a question?
Kirk
: What's on your mind, Lieutenant?
Saavik
: The Kobayashi Maru, sir.
Kirk
: Are you asking me if we're playing out that scenario now?
Saavik
: On the test, sir. Will you tell me what you did? I would really like to know.
McCoy
: Lieutenant, you are looking at the only Starfleet cadet who ever beat the no-win scenario.
Saavik
: How?
Kirk
: I reprogrammed the simulation so it was possible to rescue the ship.
Saavik
: What?
David Marcus
: He cheated.
Kirk
: I changed the conditions of the test. I got a commendation for original thinking. I don't like to lose.
-----------------------------------
Ken Lehner
"reread klenher [sic] and pretty much skip the rest." - desert dude 5/25/2008
AçaíTri
Oct 1, 08 9:35
Post #17 of 90 (1912 views)
Re: Kona 2009...what are you changing to try and qualify? [jamesinlv]
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Interesting to read that you are now focusing on the swim! How hard would you rate to qualify for Hawaii in America for you to be worried about the swimming?! Come down to Brazil and you'll be fine!
Marcos!
ggeiger
Oct 1, 08 9:39
Post #18 of 90 (1897 views)
Re: Kona 2009...what are you changing to try and qualify? [devashish_paul]
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Very good post.
Sponsored by 2XU, Hammer, Blackwell, Rudy Project, TP Massage, Yankz
"If you go through life and don't fail at something, then you've led a very sheltered and meaningless life".... john cobb
MCHammers
Oct 1, 08 9:49
Post #19 of 90 (1877 views)
Re: Kona 2009...what are you changing to try and qualify? [rockfish]
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Giving up only 7 mins in the 2nd half of the run from the 1st is good! I wouldn't worry about that as much as just getting faster and stronger overall.
If you look at the top 10 from Florida last year, most had a pretty significant slowdown except for Rhodes who almost neg split and Hauth. And these are the guys training to win.
1 1:22:46 1:29:11 2:51:56 8:21:29 VUCKOVIC, STEPHAN 111 GER MPRO
2 1:18:44 1:27:16 2:46:00 8:23:49 MARQUES, SERGIO 40 PRT MPRO
3 1:28:22 1:28:47 2:57:09 8:26:52 RHODES, BRYAN 42 NZL MPRO
4 1:24:56 1:32:24 2:57:19 8:30:59 BAYLISS, STEPHEN 37 GBR MPRO
5 1:19:09 1:34:46 2:53:55 8:31:26 CIGANA, MASSIMO 95 VENE ITA MPRO
6 1:27:01 1:36:16 3:03:16 8:32:41 BASTIE, CHRISTOPHE 39 FRA MPRO
7 1:25:42 1:37:49 3:03:31 8:33:05 DEMEULEMEESTER, STIJN 96 BEL MPRO
8 1:27:51 1:32:14 3:00:05 8:38:23 GRANGER, JUSTIN 98 AUS MPRO
9 1:28:26 1:31:55 3:00:21 8:38:36 HAUTH, CHRIS 36 CA USA MPRO
10 1:27:45 1:32:07 2:59:51 8:40:25 DAERR, JUSTIN 86 CO USA MPRO
To me bike mileage is the biggest factor. Yes you have to also be in great run shape, but if you don't have a ton of bike miles on your legs you won't run well regardless. But it all counts when you're trying to qualify. My guess is this is the area a lot of people fall short due to lack of time. I personaly need a few 300-400 mile weeks to get my legs ready.
MC
www.trirochester.com
Ultra-tri-guy
Oct 1, 08 9:54
Post #20 of 90 (1862 views)
Re: Kona 2009...what are you changing to try and qualify? [sailnfast]
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Okay I'll play.Next year I age up to the 45-49 group and will, as a tribute to all the "old school" guys here, actually do some training this time.I will be shooting for an IM p.r and a Kona spot.
The keys for earning a 2009 Kona spot:
TRAINING PLAN.
. Turn up to training
. Train consistently
. Train hard
. Learn from that training and asses.
. Train harder
. Learn from that training and asses.
. Train harder still
. Rest for a bit
. Turn up to the race.
RACE PLAN.
.Swim with confidence
.Ride with courage
.Run with heart
Then go to Kona and get smaked down by the Euros.
.
Aussie Nick, back in Oz
chiro18
Oct 1, 08 9:59
Post #21 of 90 (1847 views)
Re: Kona 2009...what are you changing to try and qualify? [Record10Carbon]
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In Reply To
Now that I
again
have confirmation that it is easily done - I am going to go to IMoo and just cut the course to qualify.
WHO WAS IT?
chiro18 / Matthew Amman
http://mattamman.blogspot.com
Roughster
Oct 1, 08 11:01
Post #22 of 90 (1774 views)
Re: Kona 2009...what are you changing to try and qualify? [tri-3]
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Swim
Looking to knock out about 10-15 mins on the swim. At current a ~1:15 swim, I think it should be fairly easy. In the past, swim workouts were always the 1st thing I would let slide. Starting in November I am doing a full 9-week Swim Block where I will work on form and drills during the week, and 2 long Open Water Swims on the weekend. Moving out towards June maintaining at least 3 mid-week work outs and weekend long swim of 1.5 miles +.
Bike
Going to use the same program I used for Vineman which resulted in a 5:18. Vineman, from what I hear, is very comparable to the CDA course in terms of style/elevation gain/loss etc.. I have the Computrainer course and plan on riding it at least once a month as my long ride starting this month. I also will do 2x a week 20 mile Time Trials on the Computrainer. I did this (except I only did 10 mile TTs for Vineman) over the last half of my Vineman program and REALLY saw a benefit in being able to sustain higher pace for longer periods of time. I also plan on learning and practicing peeing on the bike. At every IM I have done I had to stop at some point and piss. I vow to not do that at CDA.
Equipment-wise: I bought and installed a Speedfil system to help reduce coming out of aero during the bike leg. I have one last spacer I am looking to transition out of by January so I will have saddle full forward with no spacers position with ~6 months to train it into comfortable for 112 miles. I bought some Carbon fiber sole shoes with a single strap. Should help speed up transition and deliver more power (previously I was in budget Specialized plastic sole shoes).
Run
I have used Sept to ramp up my weekly running miles from ~40 miles/week to 60+. This culminates with my 1st Ultra next weekend (DC 50, Oct 11). I really feel confident in my ability to run long, and more importantly to run tired that I never really had before. At Vineman I ran a sub-4 mary, my plan at CDA is to go sub-3:30 (shooting for closer to 3:00) which from the looks of the profile is less hilly than the Vineman run. I am going to accomplish this by maintaining a ~50mile/week base with a 9-week speed/track block in the Jan/Feb timeframe. I also plan on changing my "Aid Station" plan from full service (water, food, ice, salt) at every station, to at a maximum full service every other Aid Station, maybe even full service at every 3rd Aid Station. This should really help me lose a bunch of time on the run hopefully.
Transitions
I am going to actually train transitions for the 1st time during my bricks. I got both T1 and T2 down to ~4 mins @ Vineman which is pretty close to where I want them, but I would like to see T2 at ~2 mins.
Weight
I raced Vineman at ~190 lbs / 11% BF. I want to drop down to 175 lbs / sub-10%. I know that it is going to be hard since I will literally by losing muscle mass in order to drop to that weight. I am not a "small" guy by any stretch of the imagination, but I want to race small at CDA :) As of Jan 1 '09, I will not touch alcohol until post-CDA celebration, hell that alone should account for ~10lbs or so!
Thats some of what I have planned. I might by a true disc (as opposed to disc cover which I used at vineman, we'll see) and a few other ideas.
lakerfan
Oct 1, 08 11:16
Post #23 of 90 (1745 views)
Re: Kona 2009...what are you changing to try and qualify? [Fleck]
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In Reply To
For IMF I am focusing on my second half run.
It's sounds cliche, but this is what an IM all comes down to. You want to reach the 13.1 mile mark of the marathon ready to run. Many people are completely falling apart by this point and if you can maintain a strong steady pace and even split the run, you will do very well.
Cliches usually exist for good reasons. :-)
Sailnfast, Qualifying for Kona is about having laser focus. It's an attitude of saying to yourself, "I will climb the largest mountain to achieve this goal." This starts in training. Don't quit on bad days. Work through them. If you're out there on a ride and feel like shit then find a way to work through it. Don't go home. This is the kind of attitude that's required when you hit mile 16 of the run. You suck it up. You find something deep inside of you that is truly meaningful or passionate in your life and focus on it. Whether it's proving something to your kids, your wife, your parents, yourself, etc -- it doesn't matter. Just find something that is deeply meaningful to YOU. Success at IM has to be related to this meaning. It will drive you...
Hope that helps,
Chris
baxnelly
Oct 1, 08 11:31
Post #24 of 90 (1708 views)
Re: Kona 2009...what are you changing to try and qualify? [Record10Carbon]
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Now that I
again
have confirmation that it is easily done - I am going to go to IMoo and just cut the course to qualify.
Bike or run? I've done IMOO last two years and could have used a couple of shortcuts. Do tell....
________________________________________
http://kktriblog.blogspot.com/
http://www.thedamtri.com
PBFLRacing
Oct 1, 08 11:41
Post #25 of 90 (1700 views)
Re: Kona 2009...what are you changing to try and qualify? [baxnelly]
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I would be interested in hearing what everyones previous times are and what they are shooting for next year.
For me... I need to get a lot faster.
How? Powercranks, more running milage, and better swim form... also more in the off season.
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Off Season
What will you do in the off season?
Bike focus
MTB or 'cross
No training
Run focus
Swim focus
What offseason?
XC ski or snowshoe
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