Aside from winning an Olympic Gold Medal in Triathlon, winning the Hawaii Ironman triathlon is the pinnacle of our sport. Much like winning a Wimbledon title, Tour de France or the US Masters golf at Augusta, a Kona title puts you amongst the pantheon of triathletes forever, even in a sport as young as triathlon is.
The aura Kona has is not just limited to the elite professionals, since it's one of the few events - and sports - where the mere mortals (if Kona qualified Age Groupers can be called mortals!) compete on the same course at the same time. You just need to witness the drama at an IM rolldown to understand the emotional (and material) investment many people make in trying to qualify for Kona. And it's getter harder and harder to do so.
Just being at Kona during IM week, let alone competing, is an honour. It's the highest quality field in every category, and even being a spectator demands that you look fit, tanned and ripped. Pity the pasty white southern hemisphere athletes travelling there after winter...
There's so much I could write about Kona, the Big Island of Hawaii, and the Ironman event itself. But, alas, this article is focused on 7 ways to succeed at Kona. So here goes:
1. Qualify
This sounds just too obvious, but needless to say the only way you're going to succeed is by being there in the first place!! Qualifying can often be harder than the Hawaii IM event, and takes a lot of planning, preparation and execution, which is a demonstration that you've learned what it takes to train and race over an IM distance.
No one qualifies by accident, and once you're in Kona no one questions how you got there. You're all equals and members of an exclusive club worthy of respect, envy and admiration. Only a small percentage of aspirants qualify so you'd better bring your A game to your qualifying attempt, since they don't come around very often.
Training and qualifying for Kona is worthy of an article on it's own, but suffice to say that it may take a few attempts to earn one of those elusive slots to "the big dance". Once you do, however, it marks your true arrival into the world of Ironmans.
2. Set your objectives and expectations
No one qualifies by accident, and once you're in Kona no one questions how you got there. You're all equals and members of an exclusive club worthy of respect, envy and admiration. Only a small percentage of aspirants qualify so you'd better bring your A game to your qualifying attempt, since they don't come around very often.
Training and qualifying for Kona is worthy of an article on it's own, but suffice to say that it may take a few attempts to earn one of those elusive slots to "the big dance". Once you do, however, it marks your true arrival into the world of Ironmans.
2. Set your objectives and expectations
Racing at Kona will likely be the biggest race occasion you'll ever experience, and you'll share it with 1800 or so other people in a similar situation. Of course, everyone wants to do their best, have their best race and put in their best ever performance. However Kona is unlike any other race you'll do because:
1. the conditions are so unpredictable and (likely) extreme,
2. the quality of competition is the highest you'll ever line up against.
What I mean to say is that you can never reliably predict your race time because of the ocean swells and currents, the wind on the bike and the heat on the run. Nor will you never know how good, or who to look out for from your competitors. So setting time and placing objectives can be futile and frustrating.
In this situation the old adage stands true - concentrate on the process and the outcome will look after itself. Train so you're confident in how you will execute the race, how you will respond in different circumstances, the physical state and emotions you'll encounter during the race, and more. Do this and you'll have a successful day.
But aside from the actual race itself, decide what kind of experience you want to have as part of the Ironman World Championship. It's an honour and privilege and if you treat it with respect and humility, you'll be rewarded with memories to last a lifetime.
3. Plan your preparation
What I mean to say is that you can never reliably predict your race time because of the ocean swells and currents, the wind on the bike and the heat on the run. Nor will you never know how good, or who to look out for from your competitors. So setting time and placing objectives can be futile and frustrating.
In this situation the old adage stands true - concentrate on the process and the outcome will look after itself. Train so you're confident in how you will execute the race, how you will respond in different circumstances, the physical state and emotions you'll encounter during the race, and more. Do this and you'll have a successful day.
But aside from the actual race itself, decide what kind of experience you want to have as part of the Ironman World Championship. It's an honour and privilege and if you treat it with respect and humility, you'll be rewarded with memories to last a lifetime.
3. Plan your preparation
Also worthy of a separate article, preparation and training for any IM needs good planning (and execution), let alone training for Kona. However, remember that Kona is just another Ironman and by just qualifying you've proved you can train well enough.
Nonetheless, everyone wants to have their best performance at Kona which means making incremental improvement over your previous races (see previous point for how you might measure that). It is good advice to align yourself with a coach who understands your goals, capabilities, the event, training opportunities / constraints, etc, to help build your plan and guide your progress.
Planning your preparation in most of Australia means training during a cold and dark winter for a hot race, with few opportunities to race beforehand, and not as many training partners. You might consider your own training camps with fellow Kona bound athletes, and building a support group around you to share the load. Acclimatisation is also important to consider, which will mostly be achieved by arriving early, however there may be ways available for creating warmer conditions.
There's a myriad of things to think about, and as an old boss of mine used to say, "Plan the work. Work the plan."
4. Plan your Kona logistics
Nonetheless, everyone wants to have their best performance at Kona which means making incremental improvement over your previous races (see previous point for how you might measure that). It is good advice to align yourself with a coach who understands your goals, capabilities, the event, training opportunities / constraints, etc, to help build your plan and guide your progress.
Planning your preparation in most of Australia means training during a cold and dark winter for a hot race, with few opportunities to race beforehand, and not as many training partners. You might consider your own training camps with fellow Kona bound athletes, and building a support group around you to share the load. Acclimatisation is also important to consider, which will mostly be achieved by arriving early, however there may be ways available for creating warmer conditions.
There's a myriad of things to think about, and as an old boss of mine used to say, "Plan the work. Work the plan."
4. Plan your Kona logistics
Do you actually know where Kona is? Do you know that Alii Drive is not a little cul de sac but the main road through Kona that runs along the coast for 12km or so? Do you know there's zero public transport around town? These and lots and lots of little things can make a BIG difference to your stay, and race day.
Google maps is an invaluable resource to knowing the layout of the town and where various accommodation options are, but it doesn't tell you basic little things like where shops and supermarkets are, traffic flows, training options, good locations to stay and more. For these you need to ask around to people who've been there before and take tips from them.
Everyone drives a car in Kona...with numerous locals choosing monster cars jacked up on 6 feet high suspension!! You need to plan ahead to get around, not just in Kona but around the course and the island. This extends to meal plans and how much shopping you'll need to do, and whether they'll have your favourite breakfast cereal (probably, and many more!!).
5. Know - and respect - the course
Google maps is an invaluable resource to knowing the layout of the town and where various accommodation options are, but it doesn't tell you basic little things like where shops and supermarkets are, traffic flows, training options, good locations to stay and more. For these you need to ask around to people who've been there before and take tips from them.
Everyone drives a car in Kona...with numerous locals choosing monster cars jacked up on 6 feet high suspension!! You need to plan ahead to get around, not just in Kona but around the course and the island. This extends to meal plans and how much shopping you'll need to do, and whether they'll have your favourite breakfast cereal (probably, and many more!!).
5. Know - and respect - the course
The Hawaii Ironman is spotted with landmarks along it's course, especially for those with an eye for history. From the Kona to pier and the big fig tree alongside, the chapel on Alii Dve, Palani Rd (aka Pay 'n Save hill), Queen K Hwy, the airport, the Energy Lab, Waikoloa, Hawi turn-around and more. Of course, Alii Dve along the break wall to the finish line is akin to Wimbledon centre court...a hallowed place.
But a course is a course, of course, and any keen athlete will travel the course as part of routine due diligence before the race. Additionally, being familiar with the course under various conditions to key to success in Kona. Things like:
But a course is a course, of course, and any keen athlete will travel the course as part of routine due diligence before the race. Additionally, being familiar with the course under various conditions to key to success in Kona. Things like:
- spotting landmarks on shore to mark your progress to the swim turn buoy, and getting a feel for the kind of swells and currents.
- knowing the bike course route through town before you get out onto the Queen K.
- experiencing the winds on the Queen K, and understanding how they change during the day.
- riding the hill to Hawi, and down again in the winds, and long road back into town.
- knowing how hot it will be as you run out and back on Alii Dve early in the run.
- being familiar with the Queen Q out to the Energy Lab entrance (it seems to go forever). Ditto for return leg.
- knowing the route back to the finish line - it does a "dog leg" before you get onto the finish straight.
We all know the golden rule of not changing anything before a race, and the same applies to Kona (to an extent). Throughout your planning, preparation, travels and pre-race routine, you're well advised to generally stick with what your familiar with and only use/do things you've built experience and confidence in. After all, this is just another Ironman!!
However this runs contrary to the need to change things so you don't get the same outcome, at a time when you want to lift your performance up a notch. So the practical application of this rule is to only make gradual changes to things during race lead-up, and of the things that you do change, make them based on sound reasoning and introduce them in a low risk way. I'm all for doing things differently, but in a measured way. When things are going well, be conservative.
This also applies to your race execution, which is contributes about 90% of your performance on the day. The honest reality is that you won't do anything in a race you haven't proven you can do in training - you won't have a miracle race - so use smart judgement, race your own race, be smart and race within the range of performance you honestly know you can.
7. Smile (..and the world smiles with you)
However this runs contrary to the need to change things so you don't get the same outcome, at a time when you want to lift your performance up a notch. So the practical application of this rule is to only make gradual changes to things during race lead-up, and of the things that you do change, make them based on sound reasoning and introduce them in a low risk way. I'm all for doing things differently, but in a measured way. When things are going well, be conservative.
This also applies to your race execution, which is contributes about 90% of your performance on the day. The honest reality is that you won't do anything in a race you haven't proven you can do in training - you won't have a miracle race - so use smart judgement, race your own race, be smart and race within the range of performance you honestly know you can.
7. Smile (..and the world smiles with you)
This one is simple. Americans love supporting, and you'll hear encouragement like never before during the race. They'll reward a smile and a little wave with even more hoot'n and holler'n to urge you along your way. Give out good karma to your fellow competitors. Pay it forward. Thank the volunteers. Then support and encouragement will be returned to you ten-fold!! Above all, enjoy the day.
8. Supplementary...see the island(s)
8. Supplementary...see the island(s)
The islands of Hawaii are beautiful. Rugged, lush, spectacular, you name it, the islands will challenge your senses. The Big Island alone has something like 10 of the 13 recognised climates, from desert to rainforest and so on. It would be a shame to travel so far to Kona and not take off the blinkers even just a little bit to see your surrounds. Day trips (or part-day) are possible pre-race on the Big Island, or you might spread out a little post-race and go to another island, and not just Oahu (I'd recommend Kaua'i). If nothing else, it's reward for you and a treat for your family / partner / friends.
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