My First Kona Race Report: 9:45

Triathlon Forum
1

After spending the week after the race relaxing on the Big Island, I’m finally home and put together a long race report and highlights of my race week in Kona on my blog:

www.tmalis3.blogspot.com

The highlights are the following:

I qualified in M30-34 at IMCDA in June with a time of 9:43 (1:06 / 5:10 / 3:20).

My finish time in Kona was 9:45:57 (71/171 in AG, 307 OA)

Swim: 1:09:43

Bike: 5:09:21
Avg Speed: 21.7 mph
Avg Power: 198w (206 normalized)
IF: about 0.65
Weight: 170 lbs.

Run: 3:18:51
Avg Pace: 7:35 min/mile

Overall I am really happy with my race and I met all my goals and finished with a strong run. It was an amazing experience, and I hope to get back there again one day…and damn there are some crazy fast AG’ers there! Thanks for reading!

2

studly! congratulations!

you run too fast

3

Great job! Pretty amazing that you did that well and went 9:45 and still only 71st in age group. That is one competitive race :slight_smile:

Congrats!

4

i saved the link to your first race report (the “kinda long” one) as i liked the plan; get a powermeter and get to work.

however, no matter what i do i’ll never run like you. 3:18 in the heat is a fine run. good for you.

and nice swim too. you’d think the benefit of the wetsuit would be more than three minutes.

5

thanks for the great blog and racereport
.

6

Learn to swim! Just kidding, great report, and smoking times!

7

Great report. Smoking times!

8

Great job Tom, thanks for the RR, very studly effort for sure.

9

My heart junk sunk because I just turned 30…9:45 doesn’t even get you top 70 in the age group!?

10

Great race. You passed me at some point during the run : (

How did you like the Shiv for Ironman? Hard to compare, but my avg power was 203w for a 5:04 on an aluminum Cannondale Slice. I’m also 170 lbs. I’m looking for a Shiv for next season.

Great run, my race was not so great. Threw up pretty much all my nutrition on the bike, so I struggled to finish the run under 4 hours : (

Have a great offseason!!

Chris

11

All you needed to say was in the title, 9:45. Great googly moogly! You Sir Tom are one very fast dude. Hat off to you.

12

Tom- nice race - you also have an IRON Gut- Just reading your nutrition with EFS makes me feel sick. Needless to say I had a real stomach intestinal issues which made me stop twice at the same Jon on Ali drive - Live and learn I guess… Congrats…

13

Thanks everyone! I am still pretty excited about how the day went…

And yes, there are not just some crazy fast dudes in M30-34, but alot of them!

Seriously though, this is why I chose a conservative pacing plan. I knew I was not going sub-9 for an AG win, so why risk a DNF to finish in 50th instead of 70th?

14

Sorry to hear that about losing your nutrition. At IMCDA in 2010, I started cramping pretty bad 5-6 miles into the run and it was a tough finish. Props to you for toughing it out.

Wow, good aero numbers (or maybe mine are not that good…), but anyway I really like my Shiv. Luckily I am able to fit on it with everything in the middle of the adjustment range. If you are looking at the new Shiv, this is different so not sure how you would fit, but it appears it is more adjustable. I like the way it handles, especially on technical courses, stiff frame and solid and stiff front end. I like it better than the P3 I had before. The 2 things I had to change was the aerobar shape (performed a “surgery” to remove the stock ones and install my own extensions), and the aerobar pads. The mesh netting type cover would rub my forearms raw after about 3 hours, so I installed Zipp Vuka pads and holders. After those 2 changes it is perfect. Any other questions about it let me know.

15

Great job!

It was nice chatting @ the ST gathering.

16

Thanks! It fun to meet everyone there.

Good luck at CDA, if you have any more questions, let me know.

17

I just read your blog report and am totally stoked, as I am doing my first full Iron man event next year (Mount Tremblant). I have two questions. 1) What power meter were you using on the bike? 2) What is the nutrition that you refer to as a “hand grenade”? Tim

18

Cool. I think that will be an awesome event!

To answer your questions:

  1. Quarq power meter. I used a powertap for a short time, but decided the Quarq is a better options for me since I can run whatever rear wheels I want. I also switch back and forth between tri and road bikes regularly without any issue.

  2. Robert Kunz from First Endurance told me about this when I asked about a caffeine in the First Endurance Liquid Shot. Basically it’s adding First Endurance Pre-Race powder into the Liquid Shot Flask. So for me it’s the following:

1/2 flask of First Endurance Liquid Shot (2 servings)
1/2 flask water (so the mixture is easy to drink)
1/2 scoop of First Endurance Pre-Race. This is a half serving, but it is enough for me to see the benefits. It’s about 50 mg per serving which is similar to other caffeinated gels, but I like it watered down so it’s easier to drink.

Then I take it the same as any other gel at the rate of 1/2 per hour, so I took this at 3:30 into the bike and 4:30 into the bike. The run was a little different, but I split it over 40 minutes at about mile 12 (I think) and mile 17-18.