So I qualified for Hawaii and although I didnt have any intentions of racing a full IM, I figured I couldnt pass up the opportunity. Anyway, what I want to know is what are some things that I am most likely overlooking both for the IM distance and for Kona specifically? I have a training plan which includes 6 100+ mile rides along with 5 20+ mile runs. I’ve also been thinking a lot about caloric intake and am going to start training with Carbo Pro along with Gatorade and of course bars and gels.
So what is something you wish you had thought more about or knew at all for your first IM or your first trip to Kona? Thanks in advance.
Take the heat into consideration in your training. Its just like that gatorade commercial- heat waves rising from the asphalt as you ride through the lava fields…kj
I did Kona for the first time last year. The biggest thing I overlooked was my nutrition plan. The heat seemed to really impact what I was able to get down and keep down. I personally think that to figure it out, you just need a lot of experience in the heat. Living in Seattle, its pretty hard to get that experience. I’d personally recommend trying to keep the nutrition plan as simple as possible. I would try to stick to liquids as much as possible. Get advice and practice it constantly in training.
So what is something you wish you had thought more about or knew at all for your first IM or your first trip to Kona?
Pacing the bike ride. I rode my first IM (not Kona) bike ride as hard as I would ride a half-IM. That made the second half of the bike ride and the first quarter of the marathon rather unpleasant. This is especially important in Kona. During the bike ride in my only Kona race (last year), I felt like I was too conservative by not pushing hard early and letting many people go by before the winds picked up. Yet, I was fairly well set up for the run and had a decent finishing effort.
The other factors mentioned already (heat, nutrition, your training plan) are at least as important, but it seems like you have a good handle on them. SeattleSteve’s words are wise. He always beats me, and he blew past me shortly after Hawi, and would have beaten me again if only his stomach didn’t revolt so strongly. My stomach wasn’t that great, either, but it recovered during the run.
Steve, have a great race at CDA on Sunday. Hope you get to make it to Kona and get that daylight finish.
I was in the same situation last year…Kona was my first IM.
I did a ton of 80-90 mile rides, about 4 - 100 milers, a couple of 112’s and a 120. I practice my mostly liquid nutrition (chemical sludge of Gatorade EHF, Carb-Pro and Succeed) and tried to ride as steadily as possible on some pretty hilly, windy, hot and desolate roads. I stopped as little as possible, often only one short water stop per ride.
I did very few longs runs. Had never run longer than 15 miles in my life, and my long run was only 14 up till about 7 weeks out. Then I did a 16, an 18, a 21 and a 17…that was it.
I paced the bike very conservatively (6:20-ish) and had a respectable run (sub-4)…good enough for 6th in W45-49.
Best advice I can give you is to not listen to people who tell you that you are nuts to make Kona your first IM. Respect the distance, prepare to be flexible and adapt to conditions and have a great day out there.
It will be an experience you will remember for the rest of your life…enjoy it!
SeattleSteve- Thanks for the input but luckily I live in Florida, so I’m used to eating when its hot and humid. While the temperature is certainly not pleasant, it doesnt seem to bother me as much as others.
ea6bnfo- This is something I’ve been dreading: going out too fast on the bike then dying at the end of the bike and not having anything left for the run. I currently do not train with a HR monitor, but I think I’m going to get one so that I can wear it during the bike leg and stay under control.
gleveq- Thanks for the reassurance! As much time and money I will have put into this race, I’m definitely going to enjoy it.
I find whenever I feel myself going too hard I start looking around at the scenery or at the other riders, anything to breeak my concentration for a bit. It always helps me to ease up.
I think most people with real lives way overdo it in training for an Ironman. I only do 2-3 100+ rides and don’t usually run further than 16 miles with most long runs in the 12-13 range. I train 8-12 hours per week with my longest week only 17 hours and have qualified for Hawaii 3 times and had a top 30 overall finish in IMWisconsin last year. If you have the time and desire certainly doing more long stuff will be beneficial but it’s not necessary to have a very successful race.
Go to xtri.com and read some of the stuff by Ray Britt. We have very similar training styles which keeps our lives sane, happy, and balanced. Very important if you want to be in this sport for a while and have a happy family.
“I train 8-12 hours per week with my longest week only 17 hours and have qualified for Hawaii 3 times and had a top 30 overall finish in IMWisconsin last year.”
Go to www.cruciblefitness.com and www.byrn.org . You will find just about all the information you can stand and more for training and racing IM distance.
