Ironman World Championship




Location
Kailua-Kona, Hawaii
Race website
Website link
Time of year held
October
Approx Athlete Numbers
2000
Does it typically sell out?
Yes – by qualification only
One word description for the event
Epic
Good for first iron distance race?
No

Tips for overseas athletes getting to the venue:
  • DO arrive in Kona fresh so you can actually do some medium to long distance training in the heat at a low intensity (especially for Southern Hemisphere athletes who will be coming from winter).
  • Aim to arrive at least 10 days out if you can, so you can acclimatise.
  • TriTravel does a great tour for athletes and supporters – recommended if this is your first time to the big island.

SWIM

One word description for the swim
Aquarium
Single or multi-lap course?
single
Typically wetsuit-legal?
no
Swim course description
Ocean swim in Kailua Bay, AG men and women start separately

Swim tips
  • Don't rush into the water too early. It seemed like I was treading water for ages, there’s nowhere to stand plus there are millions of people. Wait until well after the (pro) girls start their swim and then get ready just before the start.
  • Don’t burn too many matches – it’s going to be a tough day out on the bike and run.  Enjoy the fish life below you.

BIKE


One word description for the bike
Windy, brutal
GPS map link for the bike course
Map my ride
Video link for the bike course
Bike course preview
Single or multi-lap course?
Single

Bike Course description
  • A small lap in town before heading up Palani and onto the Queen K for the main route to Hawi and back.  Undulating rather than overly hilly, the road has an excellent surface but watch out for strong winds in all directions during the day.  No disc wheels are permitted on this course, for a very good reason!

Bike Course tips
  • Take every opportunity to keep yourself cool with water over your head, ice everywhere you can imagine.
  • Take time to sunscreen-up in all transitions.
  • Be prepared for a lot of “drafting” on the bike and don’t let this throw you off your game.
  • Expect the winds to be worst-case and look forward to the challenge.
  • Stay cool 'til after school by grabbing water bottles at start and end of each aid station on the bike and squirt over face, neck, arms, body.
  • TRY (if possible) to down your gels with cold water - leads to faster gastric emptying which means fewer tummy troubles.
  • If you are struggling to hold a straight line on the descent from Hawi, look at the wheel in front of you and follow their line. Ride in the middle of the road for when the gusts come..
  • Don't trust special needs. They're notorious for losing bags. Carry your nutrition or rely on aid stations.
  • If/when the wind gets up, stay down on your aero bars.  This lowers your centre of gravity and, believe it or not, keeps you more stable.  And it keeps you out of the wind more.
  • You need to be the strongest you can possibly be on the bike. Getting off the bike in good shape so you can run your best is critical.

RUN

One word description for the run
Hot
GPS map link for the run course
Map my run
Video link for the run course

Single or multi-lap course?
Single

Run course description 

Run course tips
  • Pace control is even more important in Kona to avoid overheating particularly on the run. Take it easy on uphills in the front half and walk/jog Palani.
  • Take every opportunity to keep yourself cool with water over your head, ice everywhere you can imagine.
  • Put ice in your cap and in the back pockets of your tri suit at every aid station (even if you don’t think you need it, you do.)
  • Take time to sunscreen-up in all transitions.
  • Be patient – Kona seems to see far more explosions on the run that other races as many athletes get over excited and blow their cookies on the bike.
  • Stay Cool 'til after School by grabbing two cups of ice at every aid station to go under cap, down top and shorts, in mouth and in “pockets”, in palms and down Torbjorn Sindballe-style long white arm cooler sleeves.
  • Wear tri-specific trainers with drainage.  I didn't and was waterlogged after a couple of aid stations on the run = blisters.
  • TRY (if possible) to down your gels with cold water - leads to faster gastric emptying which means fewer tummy troubles.
  • If using a fuel belt, just fill it up in transition before you head into the run. The fluid will roast in the bag over night and taste like horse pee if you don't.
  • Don't leave your Garmin on your bike so you are running with no watch and are reliant on asking spectators the time to figure out how fast you are going.
  • Don't trust special needs. They're notorious for losing bags. Carry your nutrition or rely on aid stations.
  • If you are going to be running at night, consider wearing a head torch.  There is virtually no light along the Queen K or Energy Lab and it becomes virtually impossible to see the road cones until you’re on top of them.

SUPPORTERS

Tips for supporters get the most out of watching the event?
  • There are some great spots along the waterfront to watch the swim.
  • After the swim hang out at Hot Corner then move up to Palani Hill to encourage your athlete on the bike and then, later, the run.
  • Pick up a cheap bike from Walmart and you have easy transport to get around various spots prior to, and during, the event.

Great places to eat:

Best bike or tri shop in town:

Best pick for accommodation:
  • Lots of options along Ali’I Drive, all within easy walking/riding distance from the pier.
  • Kona Seaside Hotel (right between the finish line and Hot Corner)

Best things for the kids to do:
  • Do the kids' keiki dip-n-dash (so fun, and funny!);

Cool things to do after the race:
  • Do everything in your power to get a ticket to the big after party after the awards ceremony.
  • Go to Volcano National Park and run the Kilauea Iki Trail (6.4km loop). It is a big day in the car though!!
  • Try biking up Koloko Drive – BUT don’t do it if there are clouds on the hill as that likely means it will be raining hard at the top!
  • Swim with the turtles at Turtle beach.
  • Go to the Sheraton in Keauhou after dark, have a drink and watch the Manta Rays.
  • Check out Waikoloa and have a sunset drink at Muana Lani or Hilton at Waikoloa.
  • Visit the volcano and take a walk down into the crater. It has it’s own microclimate.
  • No contest. Go snorkelling at the Capt. Cook monument. Most people take a snorkel cruise or hike the 4 miles in and out, but the best way is to rent a canoe from one of the locals milling about at the pier across the way. It's a ~20' paddle for the most amazing view on the island. Plan on spending some time there.
  • Night swimming with Manta Rays. They are huge (12 ft wide) and swim right up to you. It's very surreal and almost like outer space, a once in a lifetime experience.
  • I went on an airplane flight over the island to look at the volcanoes. Awesome, recommend Paradise Air.
  • You can drive to the top of Mauna Kea and see the observatories at night. The lava and the lava tubes at Volcanoes National Park seem a biggie too. There is a green sand beach at the southern end of the island which is a really neat hidden gem and there is also a black sand beach not too far south of Kona where you can swim with turtles and watch them line up to get their shells cleaned by fish.
  • Find the IM talk team and get a photo.
  • Re-introduce yourself to you family & friends.

Any warnings that people should know about before entering:
  • Think hard about the best qualifying event that suits your strengths and the timing that works well in terms of having the perfect build up.
  • Simulate, simulate, simulate – nutrition, pacing and mind game.
  • Focus on having the perfect race, with qualification being second priority.  Becoming obsessed with qualification can take away from the process.
  • Include  an  epic-style  camp  or  a  couple  of  mini  epic  blocks  in  your qualifying build up.
  • Be realistic, unless you have a God-given talent it will take 3 years of solid and consistent training to realise this goal. There are no shortcuts.
  • Get the OK from the wife/partner before committing to the goal, there will be a lot of lost quality family time during training. . If you don't have support at home it will fall apart long before you get to Kona.
  • Love the training. No one ever has to make a kid go play.
  • Two ways to qualify. One is to look at your strengths, understand how these are best utilized and then decide, based on last year’s results, which Ironman race you would need to enter to get a slot.
  • Be consistent and try not to miss sessions.
  • Get a coach who knows what's required to get to Kona and if possible get one that you can meet with face to face each week then trust them and do what you're told.
  • Volume, training lots worked for me.

OVERALL

General tips:
  • DO swim to the Coffees of Hawaii boat.
  • DO the IMTalk Blue Seventy Wetsuit Aquathon Challenge.
  • DO NOT try to set a new 1km / 1mile record running down Ali’i Drive in race week.
  • DO NOT avoid the heat within reason. You need to get acclimatized.
  • During race week practice swims, watch out for swimmers coming the other way ... at race pace!
  • Do the heat prep. 30 mins in the sauna with no fluids every day after training for 7 days during the taper. Arrive 10+ days out.
  • Spend as much time laughing at the training apparel of choice on Ali'i Dr.
  • Having done Kona for the 1st time this year, I would recommend participating in everything, including the undie run..........but ....... just walk it!
  • Ride the back half of the course then go invite yourself in and hang out and have post-ride beer poolside at the Hilton Waikaloa. Awesome pools, great service (especially as it’s free as long as you don’t get caught).
  • Go to the Scandinavian Shaved Ice place on Alii Drive every single day, and get a different flavoured icee each time.
  • Be at the pier every morning for the TYR (and other sponsors') schwag hand-outs
  • Parade of nations
  • Slowtwitch party
  • Huggos for Breakfast with Bob (Babbit), and Bob's Thank God We're Not Racing party on Friday night (even if you are racing!). Hey, this is one big week-long party.
  • Rest and taper for your qualifying.


Best thing about this race:
  • The atmosphere.  This is the world championship and everyone knows the race.  It’s a once in a lifetime opportunity for many and rubbing shoulders with the best in the world is something you won’t forget in a hurry.
  • The history.  This is the birthplace of ironman and tales that have become legend have been born here.  Soak it up and be a part of it.

Anything negative about this race:
  • The hype can get to people and if you don’t let it wash over you it can spoil your day.


RACE REPORTS AND OTHER VIDEO LINKS SUPPLIED


Have you done this race?
Help improve this page by completing the form at the IMTalk Podcast site.


Thank you to the following people who have contributed content to this page: John Newsom, Bevan James Eyles, Toni Hodge, Gary Fegan, Borden Dental, Luke Millar, Rob Cummins, Craig Kirkwood, Happy Tremayne, Richard Swan, Anne Thilges, Murray Lapworth, Paul Deen, Mandy Miller, Matt Harrop, Bryan Joe, Carol Cooper, Doran Bosso, David Hopkins, Stuart Martin Lawrence, Kephren Izzard,
Subscribe to: Posts (Atom)