In order to qualify for Kona you need to be able to run about sub 3:30 off of the bike, and your bike needs to be around 3:20, and your swim about an hour.
It all comes down to the run. In order to do this you need to improve your COMBINED bike/run time to around 8:30 to 8:50
So, my number one tip is to
RIDE THE BIKE. This needs to be a complete shift in your thinking. Ride 7 days a week. Ride 10 hours on weekdays and 10 more on the weekends. Bike before you bike, and then bike some more. You will cut 30 minutes off of your RUN split by doing this.
At a minimum to one focused long ride progressing up to 7 hours w/ extended time in Zone 2 (IM race pace) w/ Zone 3 and 4 inserts, then do one quality trainer workout a week w/ structured intervals, and one mid-week long ride for aerobic maintenance. Then, hop on your trainer for recovery spins every chance you get. Run easy off of the bike as often as possible, w/ one hard run off the bike a week.
Of course, training smart is key, so be sure to follow the principles of consistency, specificity, progressive overload, and recovery. Don't ramp up to quickly to a volume you can't handle week after repeatable week.
Let me add an extra plug for
specificity. Rolling along in Zone 1 on all of your long rides and runs will not help. Get out there and push... Zone 2/3 as much as possible.
Go hard and get into the "sweet spot"
good luck!
Eric Reid
AeroFit |
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