Ironman World Championships (aka Kona) # 5

If you’re expecting one my my typical race reports, sorry, this really is a Race Rehearsal, and only #1 @ that.

Saturday was race rehearsal #1 for this year’s A +++ race, my fifth IM Arizona. It happened to be done in conjunction with a race going on that day, the IM WC aka Kona. So my goals were: see how much I can push the swim; become fanatic about keeping to an aggressive fluids and calorie strategy on the bike; run 10 miles as if I were doing an RR, then phone it in. I didn’t tell anyone this was my plan, as I was afraid they’d try to talk me out of it.

The swim actually felt very good. I’d done the exact same course the week earlier, there in Kailua Bay, the 2.4 Hoala swim on the IM course, 400 or so swimmers with lifeguards on boards, etc. I went 1:43 that day, as a negative split. On Race day, it was 1:33. I enjoyed the women starting 10 minutes later, as I got a steady stream of progressively slower women swimming by me, allowing a much better draft than I would have had back with the BOP men. I concentrated on (a) NOT looking at the shoreline, as I knew that would depress me when the hotels seem to stand still and (b) staying on someone’s feet at all times.

My transition was less than 7 minutes despite changing into a bike shirt and sleeves. With goal total transitions time of 15 minutes, I was doing well. Covering my arms and shoulders was a good idea; my exposed hands came out red, but my delts and upper back were just fine. The first 37 miles went by in under 2 hours, uphill with a tail wind, but then the day turned to crap … more to the point, progressive head and side winds accompanied me most of the rest of the way. EG, miles 35-45 or so I was going 10-12 mph into a 20-30 mph head wind. Then getting closer to Hawi, the winds picked up again to 30 mph, with gusts to 44. It was easy to confirm this report, as when I headed back down the same section, I was going over 30 mph with no feeling of wind on my face at all. As the day progressed, and I came back down, the heat came up, the hills kept coming, and the final 30 miles or so were into a fair head-side wind @ 10-18 mph. Disappointingly, the headwind I’d fought on the way out past Waikoloa did not re-appear as a tailwind on the way back.

My PowerTap/Fenix combo was acting a bit goofy, showing the correct time, elevation, Temp, power, etc thru the first 60% of the ride, then the HR dropped out, and my speed picked up. Garmin says I went 150 miles for 20.4 avg mph. Yeah, right. The Joule was more modest, showing 111 miles. The Fenix temp range was 82 @ the start of the day, 90 going out in the lava fields, 91 in the rollers before Hawi, then 93 going back thru the lava fields. Cloud came in the last two hours, temps went down to 86.

I continued to drink 4-8 ounces every 10 minutes, alternating among Infinit, Perform, and water. I also had some Hammer Perpetuem solids and EFS gel. I think I took in at least 2200 calories during the 7+ hours of the bike ride, and pee’d 3 times, all clear.

I don’t know my T2 time (I got confused about which buttons to push on the Fenix), but I switched from the bike jersey to a tri top. Clouds had covered the sun, so it was hot and humid, but not scorching. The ten miles out and back on Ali’i went almost like clockwork; I was turning over miles in 10:10 (10:30s with walking @ aid stations), about a minute slower than I would if it were 65F rather than the 84/5 my watch was recording. I got to Palani, walked up the hill, ran down onto the start of the Queen K, and then went into walk, run a little mode for the rest of the evening. Again, I was focused on getting enough fluids and calories every mile, a cup of water and a cup of Perform each aid station, as well as running at a steady, maintainable pace.

My watch started showing low battery after about 13 hours, so I switched off the GPS and just looked at the time of day after about mile 17. My HR went on the fritz somewhere in the middle of the bike. Ill have to check on whether I need to replace the chest strap battery.

Takeaways for next RR and the race:

• Make a strong effort to swim with a vigorous pace and religiously follow feet; I’ve been doing more swim mileage than in years past, and these two 1.5+ hour swims show me I’ve got more in reserve than I was willing to admit. I’m targeting 1:15 for the IM AZ swim ( I was 1:16 last year), and I suspect that will take a commitment to a high effort level. Gotta trust my training.
• The bike @ IM AZ is all about staying aero. Riding for 7+ hours into wind will make 5.5 hours in the saddle seem like a morning commute. No complaints on race day.
• Running, despite my distaste for it, will continue to be my trump card, as long as I am willing to make the effort. I’ve already run 3 marathons (counting this RR) this year, none at a hard effort. Time to make the withdrawals.
• I do not like riding into constant 15-30 mph headwinds, especially when it’s 86-93F. I just don’t like it, there’s nothing fun about it.
• But it is pretty rewarding to spend two weeks in Hawaii with my wife, meet a bunch of EN high rollers, and be a part of the ultimate triathlon scene once again.