so my sponsors are sending me there, very generous people, and i was wondering if there are some things i should definitely do in terms of training. any advice would be greatly appreciated. ill be there for a week and want to make it a great week for training and getting ready for kona in october. thanks again
frankie
swim, bike, and run as much as possible without getting injured.
Last year I flew in on the first flight and rode the course starting at 8am to be as close to race-time as possible, then swam at the Kona pool to cool down (great place to park and ride from).
The next day I swam at 7am, waited around a while for it to get hot and ran ~20 out to the turn around at the energy lab and back. We drove the run first and laid out water every couple of miles.
Felt very prepared come race day - have fun!
RR
Try and get in a ride from around Hapuna Beach Park up to Hawi and back. Will give you a good taste of the terrain on the out and back up the climb to Hawi, and possibly a sample of the winds if the trades are blowing. I’d also run in the energy lab out and back. Good luck.
If you have the time I would suggest driving 30 min. South to Kealakekua Bay and swimming across to the monument and back. That’s 2.2 miles and if you’re lucky the dolphins will join you. Even if the dolphins aren’t home there are tons of little fishies.
I would follow Rachael’s advise and PDX’s advice with this addition:
Hijack question- how hard is it/how costly to take a bike on inter-island flights? I hadn’t realized that there is an airport in Kona and that I can pop over for about $80 but will it cost me another $150 to take my bike? Thanks.
$25 each way. Aloha Air lets you roll it on - no box required. Sometimes the bike costs more than the human taking it 
Mahalo. Ooh, that opens up all sorts of possibilities for a long training weekend or even for next Sunday’s long brick. BTW, you can tell by the relative time stamps which of us are actually in HI right now:)
you can’t train 24-7, so try to check out the lava flow…there’s a new spectacular river of lava one mile long x 100 ft. wide flowing…maybe your sponsors can spring for a helicopter tour of the volcano?
as for training, cycling up and down that highway gets pretty boring after a while…try some different routes…head south of kailua-kona, head up the big hill to waimea or waikoloa, or go to the east side and ride around the kalapana area in puna (very little traffic and unbelievable views)…pick some different places to swim rather than only at the pier, like hapuna beach, kealakekua bay…have fun!
there are a few low-key races going on next week…send me a PM and i can give you info. if you’re interested.