The Getaway, to Kona (Sept 25)

Three years ago I came out here three weeks ahead of the race and learned that the guidance for two-week heat acclimatization was on target, for me at least. So this year we arrived two weeks and two days ahead of race day.

As normal for most athletes preparing for a major race like this the last few weeks are hard. Not just physically but mentally. If things are coming together well, as they have been for me, you feel like you want the race to start tomorrow before you do something stupid or some germ comes your way. The latter does create some overly neurotic behavior. My sister in law started coughing on the way to the airport yesterday, I got worried about giving her a kiss on the cheek. A weeks ago the head guard at the pool were I have my masters swim program had a very bad something, I stayed clear, washed my hands after picking up some paperwork from her and again after touching the railings on the pool ladder. I could not tell you how many times I washed my hands on the way trip here yesterday. Hope it all works to ward off evil spirits.

It felt great yesterday morning to be on our way to our seventh visit to Hawaii. Kona is now the most visited tourist destination in our lives unless you count the one I lived in for 15 years of my childhood. The reason for all these visits is clearly the race but I like to think there is much more to it.

We had the most interesting travel companion on our flight from Phoenix to Kona yesterday, a (probably the) retired dentist from the village of Waimea. He met his wife in O’ahu a bit over 30 years ago and move to Waimea 30 years ago. Listening to his description of life out here confirmed my idea that despite a very big difference in climate my life growing up in Ireland must have been similar to a life in Hawaii. All very small scale, very self sufficient and close-knit communities. I can see keiki (kids) riding their bikes down to the beach from Waimea on their own and swimming at beaches with no adult supervision just like I did as a child. A bit dangerous perhaps. But, far less so than living in a big city with massive supervision. And, the fun factor, no comparison.

Hawaii has changed but is still a world apart from the frantic pace of life in big metro areas, even Denver/Boulder (although we both feel that Boulder Co has the best of both worlds). Barack Obama was very lucky to have been born and raised out here even if it was in the mad rush and hustle (our dentist friends opinion) of O’ahu.

The bad news from our companion was that that Madame Pele has been serving up some unusually bad stuff of late called Vog, a mixture of humid air and sulfur fumes from her volcano. Vog has always been a problem when any volcano has been active out here but for some reason the current activity on the Kilauea volcano has been especially problematic. The trade winds are carrying the Vog around the southern end of the Island and up the east coast to Kona. It was very visible yesterday when we landed. I could not smell it, you sometimes can, but my throat felt it. Today is better. Sometimes when it is very bad it affects the colors you see making the place look gray, not a good thing for the tourist industry or the locals.

So no we have humidity, wind and Vog to worry about. Stuff happens be prepared.

The Pit (Sept 26)

It is disturbing when you compare the finish times on the IronMan from the 80’s and early 90’s and consider that these times were done without aero bikes, aerobars, aero bottles or aero helmets (I don’t think there were helmets in the first few races). There certainly were tube socks, 10 speeds, home made fuel mixes. All of which has been replaced by rather expensive stuff that is supposed to make us faster, it’s a rather bad bang for the buck. And of course there was the “Pit”

I have pondered the impact of the Pit on the race, more specifically the run, in the past. Yesterday I took my first run into the Pit (we are staying near the original T2 at the Kona Surf Hotel, now a Sheraton) to refresh my memory. Coming out of T2 back in the day you immediately started up a short but nasty hill, I ran up it comfortably last night but very slowly. Then there is a bit longer down ramp and another short moderate climb leading to the decent into the Pit.

I ran about 5 last nights under a cloudy sky (with Vog in the air). Even then it got cozy and warm as the strong onshore breeze failed to penetrate the depression of the Pit and the surrounding trees. I can only imagine what people thought as they ran down that last steep incline and turned around soaked in sweat. On a day like yesterday with just a 30 min run planned the run back up the hill was not hard but it was not fast.

Now consider you are the Man or the Grip. You have just finished a bike split that is as fast as many Pro’s ride today without carbon everything and you have to deal with the Pit. They probably did not think too much about it, everyone had to go that way but it had to be slow. But consider, in the famous Iron War between Mark won the race in 8:09 and the current record is only 8:04.

The run, and bike course has changed but I suspect that anyone coming back to race after 10 years will not notice much different in the water. Even some of the man made landmarks on the bottom my be familiar, but with a few more barnacles. It sure felt good to follow the coral rather than a lane line. A fantasy realized after many meters in the Louisville pool.

Humidity (Sept 27)

Yesterday was more like the Kona I remember. The morning was clear and magnificently sunny. I looked like we would have an afternoon similar to the prior two days with a hazy overcast but coolish afternoon. But by 2pm the sun was in full bloom again and at 3:30 I headed off for my first more extensive workout, a short 30 min ride and 1 hr run. I forgot my helmet but realized that less than a mile from the house. When I got back I was already sweating hard.

The ride was more to test out my bike than a workout but even at what normally would be an easy pace it felt like work. Part of that was the heat/humidity (about 87/75) and the other part was working against a denser air. This dense air thing was a surprise when I first came from Boulder to Kona in 06 and it still something that takes getting use to and accepting. The good news is that there is more oxygen down here and I ran a test on the climb up Kuakini Rd (an early climb in the race). Normally for me an effort of 250+ watts up that hill would produce some significant heavy breathing and HR. This effort did not seem to be as hard as a similar one on Boulder.

The humidity had a river running down my legs on the run but the extra oxygen intake more than made up for it. Overall pace for the hour was just under my most optimistic goal race pace of 9 min miles (including walking every mile for about 30 sec). Pace when running on the flats was just over 8 min miles and felt easy.

I went to bed last night feeling good about the race. Heat adaptation I know will reduce the effects of the humidity as will some more tapering. Now if I can just keep the bike pacing under control in the race I should have a very good run. To that end I am riding about 70 miles today, the last 70 miles of the course.

The winds of Kona (Sept 28)

Yesterday we drove out to the beach in Waikoloa (about mile 30 of the race course) were I parked Ingrid on the sand and then did a ride to Hawi and back. She then followed me back to the top of the Energy Lab road were I went for a short run. It was a great workout, nailed the goal power output, I have it at 190 these days and averaged 19mph. The run felt very good after that effort. I have my hopes up.

The weather seems odd this year. Clouds have rolled in every day for most of the afternoon. Vog is clearly a potential big problem although I learned today that it has improved of late. It has not been bad the last three days but it is noticeable. If it gets any worse it will have a significant affect on the race. Locals have told me that over the last couple of years this problem has increased with increasing activity on the south end of the Island.

The wind was howling north of Waikoloa but not quite from the usual direction, a bit more to the North. It affected the ride all the way to Hawi although it was not a head wind until the last 4 miles. That made for a wild but fast climb and an even faster wild decent. I don’t like the wind at any time but when there is traffic on the road it is quite scary. With time it got better especially when I started to think like Natasha and “fly like an eagle” (excerpt from her acceptance speech in 2001 when the winds were gusting to 55). My guess is that some of the gusts today were 40+

I would strongly recommend a pre race ride up in the typically windy part of the course to anyone coming to race here. You do get used to it after a while and learn to adapt. I am still a firm believer in trying to stay on the aero bars when it is that gusty. When you sit up you present a lot more resistance and raise your center of gravity. After 30 min or so today I remembered a trick I used in 2001, watch the grass on the side of the road. It will tell you in advance were the gusts are coming from and to some degree how strong. The windy part of the course has more vegetation than closer to Kona on the Lava fields. Using an aero bottle between the aero bars is essential as there will be sections were you will want both hands on the bars at all times.

You do need to be ready for sudden 180 deg changes in wind direction. Most of the time this occurs as you go thru a cutting in a hill of lava. Heading north yesterday the wind was from the right. As you enter a cutting it gets all confused, switching from calm to the opposite direction. When it is calm the heat radiates of the lava walls and black road and you realize that it is very hot.

You don’t need to make it a long ride to get an appreciation for the wind and develop some skill and confidence. For anyone much under 150 lbs I would not consider an aero wheel on the front (unless you are chasing a podium finish or a pro). Something like the Zipp 404 on the rear would be OK and a 303 up front. I am riding a 404. I would not recommend anything deeper. Aero Helmets are a problem as well. With cross winds and slightly more rearward they were trying to lift my helmet off my head. It was quite disconcerting but I don’t think it was adding too much to the challenge of riding in a straight line. Sill I have asked my sister in law to bring out a regular helmet in case conditions get worse.

The other part of the visit so far, the tourist part, is going very well. The beaches are as magnificent as always and the undersea life in Kailua Bay as beautiful as ever. Lava Java is doing its usual constant business and the Germans are all over the place.

A ninety-minute run today will end the longer stuff for me except for some long swims. I am looking forward to a true Open Water Swim on Saturday, a fundraiser for a wilderness park 20 miles north of Kona. The swim takes you into water well over 200ft deep and the sights are amazing. I did this race in 2004.

Lane Lines (Sept 29)

For some reason getting into the pool yesterday after three swims in the ocean did not seem nearly as onerous as the last few in Louisville. It must be the knowledge that the next swim will be back in the ocean. I really think that inland pools such as those in Colorado should but a nice coral reef on the bottom of the deep end of our pools. Even if it was artificial everything, including some robotic fish, that would be cool. Perhaps the older members of the Aerobics class would be fooled into thinking that the water was warmer because it is tropical.

Nothing compares with the real thing and this morning’s swim was not exception. The first ½ mile out from the IM start line is quite shallow and there are several coral reefs with lots of little ones of many colors. I have not seen any bigger fish until today when out of the corner of my eye I saw something. It was a modest size Manta Ray. Fortunately a harmless and a very graceful swimmer. Tomorrow I will be heading out for a longer swim and have my fingers crossed that I will find my Dolphin friends. I have been lucky once in 7 visits and can’t wait for another encounter.

I think I am adjusting to the heat. A run a bit over 100 min yesterday and a 2 hr ride today all felt good. It is hot and humid but is not overwhelming. Saw Chrissie cruising down Alii Dr this morning and Crowie twice at the Pier heading out for a swim. Both look like they are ready to take on the challengers.

We headed out to the beach were the Kukio Open Water Swim ends next Saturday and were brunch will be served for all by the Four Seasons Hotel. This race is a fun raiser for the preservation of a wilderness area and historic park adjacent to the 10 million + homes that you walk past to the beach. A wise young lady observer a few years ago that there was something wrong with the picture of a bunch of athletes raising funds for a park that only makes the multimillion summer homes even more valuable. Ingrid had an equally good observation as we passed a sign yesterday that read, “Please stay on the foot path (a concrete one to the beach). This area is historic and has special meaning to native Hawaiians” Somehow the developer got to build these homes on “native land”. We learned a few years ago that the annual maintenance on these homes was over 100,000. Could they not pay for the park?

It’s worth the $45 to do this race; it takes you out into a magic world of deep blue ocean and magnificent schools of big fish.

Bit more on The Pit (Sept 29-30)

Slowtwitch has an interesting graph on its site showing trends in performance at IM. It compares the times of overall winners and the average for the top 10. It sure supports my idea that we have not got much from all the new bike technology. Chrissie’s best time, last year, was achieved on the run when compared to Paula’s record of 1992 when she went under 9 hours. On the men’s side the evidence is not as clear but if you look at the trend not much has changed in almost 20 years. And, don’t forget prior to 2001 there was the Pit.

Traffic in Kona (Oct 1)

My first visit to Kona was in 2001. We got here about 10 days before the race and the town seemed quiet but very pleasant. That changed a bunch during race week but still it was not what I would call crowded.

Nine years and a lot has changed. The news on Xtri that my friend Mark Van Akkeren had been knocked off his bike and out of the race only strengthened my view that paradise is not quite what it was. Mark was hit by a “cruiser motorcycle” that tried to pass him on the right as he was turning into his condo development. Fortunately his injuries are not life threatening, he has some hand damage; hopefully this is not too serious.

This is not a good time for my friends. Another, Nancy Lipira had a crash last weekend while on a group ride. From indirect accounts she will be back to race again (In Kona I hope) but has some nasty cuts and bruises.

Traffic is hectic out here these days although the economy (and a widening of the road into Kona) does seem to have taken the steam out of the growth rate. House prices are a steal (relatively) these days. You would not however know we had a recession based on the cost of food and gas. Gas is 3:50+ for regular, meat prices are off the charts even at Costco (Gas is cheap at their pump at 2:65).

I had a great chat with Bobby McGee yesterday morning getting some very valuable last minute advice from him ranging from pacing to nutrition, keys to success out here or in any IM, thanx Bobby. Now I have to execute those ideas.