Preparing For Kona

A very fast AG buddy asked me for my thoughts on preparing for Hawaii. These might be useful if you happen to be a speedy person preparing for a late season IM.

+++++++

General Ideas

1 -- July should be about getting moving rather than hammering yourself with race specific work

2 -- Beware of excessive heat stress in August -- key workouts should be positioned to maximize performance -- easy sessions will give enough heat acclimatization -- don't do any key sessions across the middle of the day. Because the swim in Hawaii generates a lot more fatigue (rough water, non-wetsuit) than usual // and // given the heat index in August... I think that it is worthwhile considering a swim camp (9-14 days long) for August. Get your swim volume right up -- say 28-35 km per week equivalent. Put the run/bike onto maintenance for this period. You can really step it up in the water when hot without any risk of heat exhaustion -- nice way to spend the hottest time of the year.

3 -- September...

a -- week of sept 25th is a very good week to shed all fatigue and end with that Specific Prep weekend that I designed for you

b -- if you go for that strategy then make the weekend of Sept 23/24 lighter than you think you need -- in other words treat the weekend of Sept 30/Oct 1 like it is a B-priority race and freshen for it

c -- I would place your greatest training load in the first half of September -- that is when I would challenge myself from a training point of view -- again, watch the heat stress

4 -- October -- be smart, be patient, keep it rolling, build inwards towards the race

5 -- Weekday Training -- maintain your strengths during the week -- challenge yourself on key weekends -- freshen on both Monday and Friday with Friday being very light

6 -- Take more weekly rest that normal in October

=====

A -- to work on reducing bike "fade"

210K ride

First third of the ride place HR _cap_ of 3bpm _under_ the bottom of your steady zone -- ride 10+ meters behind a strong buddy and do not exceed cap (he will pull away a number of times when warmed up -- that's the point)

Then sit on your steady zone for 50K (you might reel him in)

10K easy -- load up on drinks

Then (3x) -- 3K mod-hard/12K steady (you should reel him in)

Then 10K easy

Then 30 minutes building to the top of your mod-hard zone (he'll be gasping on your wheel if you get your pacing right)

easy home

===> this is one tough ride when you combine with a long run within 48 hours

===> ensure proper hydration and eat at race levels

B -- Once you've done your key period in September -- I'd consider shifting the long run to 48 hours after the long ride. That will increase quality.

=====

Pacing in Hawaii is tougher, not easier than CDA

a -- very strong AG field

b -- deep pool of decent swimmers

c -- lots of climbing in first 40K

d -- massive arousal and poor decision making

e -- VERY hot start to the marathon with the out and back on Ali'i

#1 reason though... if you screw up your early marathon pacing then the heat/humidity totally punish you. It's a lot tougher to regroup from early run mistakes. So your downside risk is magnified.

Overall, I think that it takes a number of years for most athletes to get their personal pacing correct. That probably explains why the folks that figure-it-out remain pretty consistent.

Be wary of basing your pacing off other athletes -- a lot of them are DNFs or on a suicide mission. Race your best race.

On the bike hold back until you hit Waikoloa on the _return_ leg. At that stage you'll likely need to focus to stay aero and avoid power fade.

On the run, I see merit in holding back until after you have completed the Palani climb -- by then you'll have a sense of how much the heat has hit you. Once you go through the turnaround in the Energy Lab I'd build it all the way to the finish. This is where you can make real time on folks.

Remember that you're in great shape -- have had high consistent volume for the last 6+ months. Your key sessions should be aimed at assisting with your execution rather than adding a lot of fitness. From a fitness perspective, you are in a great position. The key will be giving yourself the best chance to get your fitness from the practice field to game day.