Hi, I recently unexpectedly qualified for Kona and really get into gear with the planning.
Given that there are only 6 weeks to the big day, I’m not sure what to do with regards to training. I’ve had a week off since IMUK and am thinking of just doing light stuff this week building up til 2 weeks out followed by taper. Does this sound sensible? Should I be going as long during the build as I did for the last IM? Any ideas would be greatly received…
Another question… I seem to remember that the Giro Advantage 1 helmet wasn’t approved by USA Triathlon. Is this still the case? Would I be able to use the helmet in Hawaii?
Most importantly don’t short change your recovery. You’ve got the fitness, all you’re doing between now and Kona is fine tuning. People that I know who have done Kona after an august Ironman basically did a few recovery weeks, a few harder weeks and then a taper. In those recovery weeks they did easy mileage in all 3 sports and tried to train for the heat on the bike and run (he’d do workouts with us, we were all shirtless, he’d have tights a shorts sleeve and a long sleeve, and was wearing a toque, he also tried some 1hr rides in his race get-up on the trainer in the sauna (not throwing water on the rocks to really cook)).
Jim, I’m from Pennsylvania and did IM Hawaii 3x. I arrived the weekend before the IM and never had any trouble with the heat. I just made sure to get out in the heat each day to get acclimated. Also slept at night without the air conditioning on. During training back in PA I didn’t dress any differently then usual. Didn’t do the sauna, sweat clothes thing.
Helmet: IIRC correctly Hawai’i has different rules in regards to helmets than all other USAT races in general due to the large numbers of overseas competitors. At least this was the case last year. Do a little digging on the subject and I’m sure you’ll get the answer.
Training: The amount of recovery you require is going to be dependent upon what your normal load is. If it’s low then you’ll need some substantial time off. If you are a volume freak then there’s a chance that you will be able to return more quickly. Don’t cheat on the recovery. Rest then get some good volume/intensity weeks in (unlikely that you will lose much fitness over your rest time frame) then taper again for Kona.