For triathletes, conquering Kona is the pinnacle of achievement. Here are seven tips to help prepare mentally and physically for the ultimate challenge in Hawaii's scorching conditions.
The iconic Kona, also known as the Ironman World Championship, is the flagship triathlon event held annually on Hawaii’s Big Island in the fall. After Covid twice postponed the 2021 event, I finally reached the starting line in October 2022.
You might think, ‘Third time lucky,’ but a twisted ankle one month before race day and a cramped back from the world’s worst hotel bed ended any hopes of a podium finish. After swimming a few hundred meters, I knew it wouldn’t be a good day, but I fought on and finished.
Despite the disappointing outcome, the experience shaped me as a triathlete. Before competing anywhere, I perfect my approach, avoiding doing anything new on race day.
Here are seven invaluable insights from my Kona adventure.
1: Heat Adaptation Training
Preparation for Kona is a whole different ball game. The race takes place in a hot (30°C) and humid climate, so adaptation is essential. I have raced in worse climates, such as Cozumel in Mexico, so I knew I could simulate the conditions and acclimatize my body.
Thanks to the Finnish culture of sauna, I could head for one immediately after a training session. I would run on the treadmill in warm clothes and finish with half an hour in the sauna. The first times are the hardest. After 10 minutes, you feel it will break you, but you get used to it. Don’t forget to hydrate
2: Strategic Arrival
We arrived in Hawaii about two and a half weeks before the race to acclimatize to the weather and the time zone. We spent four days in Honolulu on the island of Oahu before heading to Kona. We opted to spend ten days a little further out of town to save money while ensuring I had ample time for acclimatization and getting familiar with the race course. Ultimately, we settled in the town of Kailua Kona a few days before the big event and, as I said, chose a hotel with unforgiving mattresses but close to the starting line.
3: Race Day Breakfast Routine
On race mornings, my breakfast ritual remains consistent: two slices of toast with strawberry jam, a glass of apple juice, coffee, and perhaps a banana. Following breakfast, I find time to gather my thoughts and center myself. This allows me to find my inner calm and prepare mentally for the challenges ahead. I also make it a point to replicate this routine on the preceding day.
4: Consistent Nutrition Strategy
Nutrition is critical in my preparation and performance, so I stick to the same products and quantities during training and race day. My go-to choice is Precision Fuel & Hydration (PF&H) products. While in Kona in 2022, I relied on gels and electrolytes, but I've since incorporated the new Flow Gel product into my regimen, finding it equally effective.
5. Race Day Nutrition
Everything I eat on race day has been tested and works for me. Carbohydrates are constant between races, but I modify total fluids and sodium intake according to the race conditions.
Breakfast:
On race mornings, my breakfast ritual remains consistent: two slices of toast with strawberry jam, a glass of apple juice, coffee, and perhaps a banana.
Pre-race:
When I set up my bike in the morning, I give myself a kickstart with concentrated electrolytes (PF&H PH 1500 tablet), drinking half a liter of water to provide proper hydration. Around 15 minutes before diving into the swim leg, I fuel up with my first PF 30 Caffeine Gel and rinse it down with a sip of water.
Bike:
I aim for around 90-100g of carbs/ hour on the bike. I have most of my PF gels mixed with fluid and sodium in bike bottles, so I don’t need to open gels or salt tablets on the bike. I aim only to pick up water bottles from the aid station.
All my nutrition is from my Between-the-Arms (BTA) bottle for the first hour. That’s one PF 90 gel, one PH1000 tablet, and the bottle topped up to 750ml with water.
For the rest of the race, I had two bottles containing sodium and gels to cover about two hours. Both bottles had two PF 90 gels and one PH1500 tablet topped with fluid. I also took two PF 30 caffeine gels onto the bike for around 2 and 4 hours.
After the first hour, I picked up water from the aid station to fill my Torpedo Bottle. Total fluids (including the nutrition bottles) were around 750-800 ml/h.
In addition to the above, I always have at least two extra gels (PF30) and some PF&H electrolyte capsules, just in case something unexpected happens.
Run:
I carry two PF 90 gels and three PF 30 caffeine gels for the run. I took 30g of gel each 20-30 minutes. In addition, I took one extra gel from an aid station. I took one electrolyte capsule (250 mg sodium) every 30 min. I mainly took one or two cups of water from each aid station, with a cup of cola and a sports drink in the latter part of the marathon. I estimate about 750ml/h.
6: Pain Management Protocol:
Navigating pain management during a race, especially with the added challenge of back pain, raises essential considerations regarding prohibited substances and safety protocols. You must always know anti-doping regulations when taking medication during a race. It's worth noting that various medications, even those commonly used for everyday ailments like asthma or a cold, may contain prohibited substances, requiring careful attention. Kona regulates such substances.
It's generally advisable to avoid taking pain medication like aspirin or ibuprofen (nonsteroidal anti-inflammatory drugs, NSAID) during a race due to potential kidney toxicity. While it might be tempting, the risks often outweigh the benefits. If necessary, I opt for paracetamol (acetaminophen), such as Panadol, as my preferred choice. However, in most cases, I endure the pain.
7: Mindful Progression
Tackling Kona requires a mindset of patience and gradual progression. Like any endurance endeavor, starting easy and gradually increasing intensity is vital. There are no quick fixes or shortcuts; understanding your body's limits and respecting the overall load, including sports, work, and family, is essential for long-term success.
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Whether you're gearing up for Kona or another epic race, remember to stay patient, trust your training, and embrace the journey. Contact us to learn how we can help you.