Ok… I am 26 years old, I have been in the sport for 3 years. I have raced all distances including IM. I did IMAZ last year, and it did not go well, but I finished. I come from a running and hockey background. I played hockey for 18 years.
I am a classic MOP’er, I only have IM distances on my calender this year (CDA and Cozumel). My dream is to qualify for KONA, but I don’t know where to start. My question is what do I need to do (I know that sounds vague)? For those of you who qualified, how did you start? Were you all gifted highschool/college athletes? I know some people have stated to stop doing IM races for a few years and focus on short course…any reason why?
I just got a swim coach, but she has no triathlon background. I also plan on getting a powertap. I am a strong runner, but my running suffers after the bike. What should the next few seasons look like for me if I plan on going to KONA in a few years? I don’t think I can afford a triathlon coach. The one thing I have going for me is that I only work three days a week and I am a single guy
I guess I am just looking for a starting point…My training plan right now is the 13 weeks to a 13 hour IM from active.com
You’re in my AG mate. We need to go right around 10, usually closer to 9:50 to make it. I’m currently an 11 hour guy, and the leap from that to Kona is HUGE. A much bigger jump than 13 to 11 i’m afraid.
About the only thing i can tell you from your post is that you’re too weak on the bike. Ride more, with faster people. Find a fast road ride, get dropped, come back next week and get dropped again. Above all else though, you need to suffer. I think thats the one thing all Kona qualifiers have in common…they suffer a lot, and i think they enjoy it
If your a good runner and your running suffers off the bike it’s most likely a result of riding too hard for your current level of cycling fitness. You obviously can’t come off the bike blown to bits and run well. Your not working much at a job which should mean “i’m going to ride my bike a lot.” I’m going to ride really hard sometimes, and really long others. That base of leg strength from playing hockey for 18 years should serve you well in developing lots of cycling strength.
You have no idea how lucky you are to be working 3x/week with this time consuming sport. Some us would kill to have that opportunity, even if only for 6 months. Don’t waste the extra time you have. Train your ass off! What does it take to get to Kona? It takes having a good work ethic, discipline, and a love for swim, bike and run. If you don’t love to train almost more than anything on the planet long course triathlon isn’t for you.
Good article about AG qualifying for Kona in the latest Triathlon Magazine. The good news is that it gets easier once you’re 60+. The bad news is that it’s really tough in your AG and will continue to be so until you turn 45.
You’ll have to be really gifted/dedicated to make it in your AG.
If I had to recommend one resource and only one, I would recommend www.endurancecorner.com There is enough material there to keep you busy for a long time. I am sure that some folks may disagree with some of the advice available there however, there is a lot of information there for you to decipher. I think you can find 'Gordo’s archive section available. He has gone to great extent to improve himself to a top level IM athlete and has articulated each step in writing. There is coaching available there as well. Getting a good coach would probably be you your best bet to success as well. For the record, I have absolutely no connection to this business and no incentive other than to offer my advice.
Good article about AG qualifying for Kona in the latest Triathlon Magazine. The good news is that it gets easier once you’re 60+. The bad news is that it’s really tough in your AG and will continue to be so until you turn 45.
You’ll have to be really gifted/dedicated to make it in your AG.
Seriously, also apply to the lottery.
There is a major flaw in this statement. The reason it is currently easier to qualify at 60+ is that the field is very thin. By the time I get to 60+ there will be a very large number of current 40-44 Agers that will still be competing, no doubt faster than me. I know full well that I will be at IMC 2030 and I am going to place third behind Drtommy and Devpaul. If they show up I may have to cheat.
On second thought, with Drtommy’s work ethic and genetics he will probably still be racing Pro in 2030 … and Khai will still not have beaten him in a kayak race.
I understand my current training plan “13 hour to a 13 hour IM” will not get me to kona. I am wondering what my future schedule should look like. More long course? More short course?
The next few years are the time to qualify. My next race sees me move up to the 30-35 ag - thats waaay deep, i’m going to have to do a 9:40something at least, maybe 9:50s with rolldown to get a kona slot.
Too lazy to read the entire thread to see if anyone posted this already but here it goes.
Have a Long Term Development Plan. The ideal is 10 years and if you qualify sooner…then bonus.
Now that may be tough to swallow so if it is, shoot for a 4 year plan…seems reasonable. Not too long, not too short. Perhaps realistic…hopefully. Divide this 4 year plan into 1 year blocks, then divide it further (think periodization).
Anyway, in at least one of these years (maybe even next year), cut it down and just race the olympic distance…you need to get faster.
Now for this year, although you have a program, it would be wise to get a coach to help you integrate some specific training blocks…Spend a week(end) or two training WELL BEYOND your limit by attending a training camp or surprising yourself with crazy hill work. No need to replace a workout…add to what you already have. Now just make sure you do all that you can to recover. You don’t want to get injured now.
Hope these suggestions help…and hopefully I didn’t underestimate your current ability.
I understand my current training plan “13 hour to a 13 hour IM” will not get me to kona. I am wondering what my future schedule should look like. More long course? More short course?
Good grief.
Sorry mate, this isn’t gonna be the answer you’re looking for.
We’re anonymous strangers on an internet message board. No-one here can accurately prescribe what course your future should take.
My best advice is to surround yourself with people who’ve achieved what you want to achieve (or better yet, coached/guided/mentored others to do so) and have them see you swim, bike, run, race, eat, sleep, think, go for a shit, etc…listen to their advice, ask questions and absorb their responses. Then have a think about my post on sacrifice & belief and ask yourself if you’ve have these qualities in the same abundance as they do.
Do all this and the answers to your questions above will be obvious and resounding…
Forget the powertap. GET A COACH! Plain and simple. It takes some time to build up the endurance needed to go fast for a long time unless you have been doing it for a while. Your running background helps tremendously so you are a step ahead of most. Once you take the question marks out of your training plan, things get a lot easier. Once I let someone else tell me what I needed to do(my coach), I got A LOT FASTER, a lot quicker than when I was training on my own. Number one training secret: CONSISTENCY.
Hi from Oz,
If you are able to survive by only working three days a week and you have no other commitments in your life then you can pretty much train full time.In the age group ranks, an Iron newbie who is able to put in long hours on the road and in the pool over many months will be at a much better place than the ones who struggle to find the time to train.If you really want to go to Kona then(as has already been mentioned)you must be willing to dedicate yourself to that task every day.
It isn’t rocket science but many will try to tell you that it is and if you do get a coach(good idea)then you have to convince him to treat you like a full time athlete and not someone who can only train 10-15hrs a week.You already have an athletic background and so it will not be too hard for you to step up to the next level of training.
I would say that your chances of going sub 11hr at CDA are slim but for you, that race should be treated as a learning experience and just one goal along the way to the second half of your training year which is when you will see some real improvements.The Cozumel race should be (assuming you are still healthy)you main focus for a chance at the 10hr range.More than likely you would have to look at 2010 as your qualifying year but you never know.With the right work ethic,a very strong mind,a proper preparation and a lot of luck you may just make it.Just don’t let anyone stop you from trying.
I don’t have a lot to add to this thread other than saying…
Look at it as a journey, not a destination. You’re still young and this might be a multi-year plan of attack
You’re entering a new phase in your life (as hockey might be been phase 1). There will be another phase after triathlon, trust me.
Kona is a unique qualifier. It’s not based upon your ability, its based upon your performance to your peers. Your hockey instinct will help, but your patience might not. I’m a hockey player and reserve the right to call other hockey players names and stereotype them.
To point #1, there will period of ups/downs and breakthrough. Embrace them all.
Go to Kona this year to watch. Study up on your competition and become a student again.
Here is an absurd recommendation that I wish somebody had given me long ago: Do yoga. Once a week. Meet hot yoga girls so you have an extra reason to come to class.
The reason behind this is as a newish athlete (I’ve been in the sport 4 years and still have A LOT to learn at 27) I went through a lot of trial and error that lead to injury. Doing yoga makes you strong and flexible, which is great insurance and will help protect your body when you start putting in the LOOOOOONG hours that will be necesary to get to kona.
It’s only about an hour a week, and worth its weight in gold if you want to put in the years of training consistency. Plus you meet hot girls, which is nice.
My answer would be different. You need to find something (ie a greater goal) that you’re deeply passionate about and use that motivation to drive your training and the visualization of your race execution. You need to visualize yourself executing a flawless race. And if/when something goes wrong out there then you need to focus on that passion to keep you alert, smart and help you to continue to put one foot in front of the other.
Qualifying for anything, whether it’s Kona in IM or something else, is never about the finishing time required to do so – it’s about have a deep passion for something that motivates you every day to kick butt. Most often I believe it’s something that’s completely unrelated to the sport. Maybe it’s something about your family, your kids… you get the point. Find that deep passion. Until you do so your journey might be a long and frustrating one.
For me, I wanted to prove to my kids that you can do anything in life as long as you set your mind on it. I chose Ironman and qualifying for Kona because our family loves Hawaii. It didn’t take me long and I have qualified 4 years in a row now. When I qualified for Kona the first time I had a very tough run and I started walking briefly around mile 13. The only reason why I started running again (after stuffing myself with calories at the next aid station) was because I couldn’t face telling my kids that I failed (even though they could have probably cared less).
