Last Minute Advice for Kona Athletes From Top TrainingPeaks Coaches

The onset of fall brings many things, cooler temps, changing leaves and the wrap up of racing season for most triathletes.  But for some it also means Kona is right around the corner.  The Ironman World Championships is known for its grueling conditions, relentless heat and winds.  We asked coaches for tips on preparing for the Ironman World Championships (even if you're not racing next weekend, these are still some great training tips to try to work in to your schedule) on October 8, 2011:

CLIMATE: 

“Because a lot of us live in colder climates and by the time October rolls around, it is downright cold.  I have told athletes to take their bike trainers and put it on the pool deck and over-dress for these hot, humid rides.  One athlete took me too seriously and I saw her on the pool deck of our local pool riding in her full down jacket and gloves, hat and scarf. NOW that is heat acclimation.  All she needed was for me to turn on a hairdryer on her face and she’d be set!” – Jennifer Harrison

“Even after making friends with Pele, you still need to be prepared for wind and heat.  Kona’s tropical climate has melted away many Ironman dreams.  Help keep your dream alive by spending adequate time training in heat and or humidity. If you don’t have access to these conditions you can simulate them by spending time in a hot sauna or steam room. Some Kona-bound athletes include weekly indoor cycling sessions in a self constructed temporary “hot room”.  It’s amazing how hot a space heater can warm a small room.  Wearing heavier clothing or layering indoors or outdoors can also help facilitate heat acclimation.  These sessions don’t need to be high intensity. In fact, it’s better to complete your lighter aerobic efforts while acclimating to heat.  Attending hot or “Bikram” yoga classes may also help you adapt to heat.   All of these methods should be introduced gradually and progressively adding a few minutes each time.  Weigh yourself before and after and keep track of your total fluid intake.  Sweat rates are widely different among individuals so learn what your hourly rate is then formulate a hydration plan for the bike. You can expect to lose more fluid (and body weight) on the run so it’s important to maintain a proper fluid balance on the bike. Be aware however that drinking more fluid than you lose can result in an upset stomach or a serious water toxicity known as hyponatremia. Again, it’s all about finding the right balance.  Don’t wait until race day to engage your fluid and nutrition plan. The stomach needs to be trained to empty and absorb at race intensity in order to perform when you need it.” – Duane Franks

“As the race gets closer, temperatures cool down in most parts of the country.  Overdress, ride your trainer without a fan, spend some time in the dry sauna to prepare for the heat.  Once on the island, however, your rest becomes more important.  Don’t sleep without the air conditioner or spend a lot of time outside during race week.”  - Elizabeth Waterstraat

“The bike course is a series of long hills and windy stretches.  Include some big gear work on flat course or into the wind as part of your training.” -Elizabeth Waterstraat

OCEAN SWIM:

“Include as much open water swimming as possible, without a wetsuit.  If that’s not possible, head to the pool to do long sets with a pull buoy & paddles or paddles & band.  Each of those will simulate the demands of swimming in the ocean.” – Elizabeth Waterstraat

“Have a friend do some kick sets in front of you with fins (mix it up with dolphin or freestyle kicking). Swim right behind them to get a sense of the possible choppiness of the ocean or the rough start at Kona.” – Elizabeth Waterstraat

“Include several non wetsuit open water swim sessions in training.  Visibility in Kailua Bay is excellent which helps make drafting easier.  Work with other swimmers to practice this skill in the pool or open water.  Find a training partner who is slightly faster than you but not so fast they can pull away from your draft.  Practice staying on their feet or just off their hip. Stay as close as you can without actually touching their feet.  Bilateral breathing is a good skill to have for open water swimming. It gives you options if there is chop or swell coming from either side. It also allows you to keep your eye on the competition as well as landmarks that can help you site. Include a few open water practice swims in the afternoon or when the wind makes the conditions more challenging. This will give you confidence if Kailua Bay is rough on race morning.” – Duane Franks

OVERALL:

“Taking care of the little things are just as important as the big workouts.  I don’t know how many times I’ve seen athletes punish themselves during a workout only to have some of it go to waste by not recovering properly.  Monthly massage, immediate post-exercise nutrition and recovery are just as important as the 100mile bike / 5 mile run brick.  Taking that day off instead of doing that one last workout always works to the athletes advantage.” – Dan Arnett

“One of the best pieces of advice for Kona is to not go into that race over-tired.  It would be much better to go into Kona over-rested than just a tad over-tired. The heat and humidity and winds zap your energy moreso than any other race I have ever done.  Go in completely rested!” – Jennifer Harrison

“Do the minimum possible to get the maximum result.  Chances are if you’re at Kona, you’ve already done one Ironman in a year.  The fitness is probably already there; resist the urge to overdo it in training.  Get to the start line of Kona healthy but also with some reserve in the tank.” – Elizabeth Waterstraat

 Look for more info from our coaches about preparing for Kona (or how to get there next year!) in next week's blog posts.  Also, don't forget:  the TrainingPeaks team will be on the ground at the Ironman World Championships all next week, so stop by the booth for some TP swag!