I’m not sure if a similar question has been asked, so I’ll ask anyway.
What did you change in your training/racing approach when you decided that you wanted to try for a Kona slot?
I want to try and get there before I get out of school, since I doubt I will ever have as much time to train then as I do now.
I’ve thought of several things, like investing in a coach, getting a powermeter, relearning to swim and run, add strength training, etc…
Thanks!
It took me 4 years and 5 ironmans. I should have made it in 3 years, but fate would not have it. I double flatted on the bike. The one thing I know to be true is consistency in training. I haven’t really taken a lot of time off during the chase for Kona. I tried heart rate training for a year. I didn’t feel like it worked for me.
I’m in the midst of this situation right now. I picked up Phil Skibas’ (Philbert) 2 books and committed to following the basic principles that are proven to improve performance for endurance athletes. Also, I chose a race in which it will (hopefully) be a little easier to qualify. Finally, I’ve stepped back from some other hobbies that took time that I am committing to training. For me, that is my golf game.
Specifically, I am riding 150-200 miles per week, and swimming 10k per week. Every workout has a defined purpose. 1 caveat, I joined a group of road bikers and that ride is very unstructured. I think roadies ride completely differently than time trialists, but I find value in those rides. Even though I do not count them as a structured workout to address VO2max, Threshold power, or endurance. They are fun, and I always look forward to them. They are probably the workout that takes the biggest effort of the week.
I also committed to improving my swimming technique before I really worked on conditioning too hard. For me, that meant buying the TI DVDs and watching them many times until I really understood what they were trying to teach. I think that is as important as anything, committing to really finding the flaws and working to incorporate improvements. I’m no fish, my goal is to be in 60min swim shape for the IM.
Having run many marathons (70ish) and typically run under 3hours in an open marathon with mediocre training, I don’t feel like that is the place for me to spend a lot of time training until the last 4 months or so. I’ll run two marathons within the training, They’ll not be as fast as I am used to as I’m only running 3 days per week. However, I think a lot of people make a mistake and train too hard in the sport they are already good at. I’ve heard people say they want to keep their advantage, but, addressing weak areas is the approach I am taking. I think the running will be there if I can get though the bike without being shelled.
I’ve done one IM a few years ago in 10:47 with mediocre training. In my division, I think I have a shot at qualifying if I can be around 10flat. It is a stretch goal, but, I am trying to do the things that will improve the times from that experience.
im shooting for it too.
the most important thing is to train your weakness and for me its all about putting a lot of time in the saddle. biking is my huge weakness. i could pretty easily swim a 53, and my open marathon is <2:50.
I know you were not asking for feedback on your approach, but I have to ask…
What purpose do the 2 marathons serve in your pursuit of Kona qualification? Is marathoning just something you enjoy so much that you want to keep doing it whether you are training for it or not? Whether it costs you your Kona slot or not?
I ask this because I think for the vast majority of endurance athletes, the recovery cost of running 2 marathons within an Ironman build will hold them back from building the race specific fitness required to contend for KQ. You may be different, but probably not.
After reading the Kona questionaire posted a few weeks ago it seemed that most people either had it the first or second time or never got it. I think out of all the respondents, only 2 made it after more than 3 attempts. Still I root for those putting in the years of work to get there.
Have you got a link to that questionnaire thread ff?
Great question to start a thread Super Fly. Look forward to reading plenty more responses…
I posted on that thread. Got the Kona slot first time out in a serious attempt. Did 1 IQ race the year before but it was my first half & wasn’t considering Kona anyhow. What changed for me when I decided I wanted to get to Kona was I got a coach. He turned out to be a pro triathlete a year later & taught me I needed to do something called training. What a concept! So a recap: Got a coach & trained a butt-load more. The result was stamping my first ticket to Kona.
Consistency over time in training is key. I made it after 5 attempts and showed steady progression each year using nothing more than a training schedule from a magazine. My first IM was ~13 hrs and I KQ’d with a 10:04. I have NO athletic background but I was/am VERY committed. I usually train anywhere from 12-25 hrs/week year round.
Best investment over that time was a PT b/c biking was terrible for me.
Jamie
Most important things I’ve changed:
I spent $90 on the lottery.
I wouldn’t do the marathons as part of the IM build if it weren’t for other reasons. We have a standing family vacation around one of them and the other has similar other reasons. The first is 6 months in advance and the second is 2 months prior to the IM. I’ve run 30 mile training runs in the past and don’t really feel like an easy marathon does too much damage. Most of my problems with recovery happen in the “bad” ones in which a lot of effort is required at the end of a tough day and you are really beating yourself down, especially if there are downhills involved. Running an easy marathon three weeks prior to another marathon gave me one of my best races ever in the second race.
Thanks for the note, I just haven’t seen a problem as long as it is not a all out effort.
What did you change when you decided to shoot for Kona?
My first step would be to take a second job, and hope I do not get much slower.
I have raced in 4 IM to this point trying to make it to Kona.
This year I have done a few things.
The best thing that I have done is invested in a coach. What I wanted in a coach is someone that looks at my training, my nutrition, my history and customizes my training plan, races plans, diet, rest, etc. I did not someone to give me the same workout they give everyone. In three months time I can really see a difference.
Also I started working out in the AM more, especially when I have two workouts (morning swim and evening ride or run).
The end result is I am loosing weight, getting stronger and have more power. I spend a lot more time on the bike and have reduced my run training. This has increased my conditioning while reducing the pounding my body takes. I have actually noticed an increase in my running speed with this approach.
Oh I almost forgot, throw in some weight training and core work.
Greg,
This is all wrong. I suggest to stop right now and drink a lot more beer.
What did you change when you decided to shoot for Kona?
Nothing! 
(What purpose do the 2 marathons serve in your pursuit of Kona qualification? Is marathoning just something you enjoy so much that you want to keep doing it whether you are training for it or not? Whether it costs you your Kona slot or not?)
IMHO running the marathon as prep to qualify for Kona can make sense, as long as you time them correctly and do not exceed your pacing targets. Again IMHO ,you would not want to do them right before your Qualifying race. It has been my experience that there is not a whole lot of diffrence between a 2:30 or 2:50 long run and running a marathon as long as you can pace yourself and keep from trying to run everyone down. Infact it is a good race simulation to work on other important stuff like pacing, hydration, nutrition, ect, ect. If the M is there likley the rest of your fitness is on track.
I rode more. I was already a 3.20 or so runner. Riding faster would take the biggest time chuck out of the race for me.
Look at the pros and fast amateurs. Some can swim with the pros ~55, some can run with them about 3.10 hardly anyone can ride with them ~4.45 or faster.
When in doubt about a workout I rode my bike. Long, steady, intervlas, often.
Consistency over time in training is key. I made it after 5 attempts and showed steady progression each year using nothing more than a training schedule from a magazine. My first IM was ~13 hrs and I KQ’d with a 10:04. I have NO athletic background but I was/am VERY committed. I usually train anywhere from 12-25 hrs/week year round.
Best investment over that time was a PT b/c biking was terrible for me.
Jamie
This is probably right. Committment. Sprinkle in a little PMA and visualization. What I mean by that is the last 10 miles of your qualifier is going to hurt, but if
you can visualize Alii Dr and the best finish line in sport, it can help get you there. It also helps coming out of your off season in good shape already.