I’m here in Kona and we are one day to the “Big Show” people look fit and excited to race! But what it’s something we see every year here? People walking on the run... that goes from Age Groupers all the way to the pros and the reason are often the same \....
I’m here in Kona and we are one day to the “Big Show” people look fit and excited to race!
But what it’s something we see every year here? People walking on the run... that goes from Age Groupers all the way to the pros and the reason are often the same :
1 - Improper hydration and nutrition
2 - Over pacing on the bike
3 - Over pacing the run
4 - Lack of specific Training (strength / endurance )
So for you racing tomorrow, there’s nothing you can do now about the #4 but still a lot that can be done for the other 3 to have your best run tomorrow.
The excitement usually makes the athlete overlook some important part of their preparation, specially hydration and nutrition but also to skip some of the hydration and nutrition during the bike portion of the race. So my advice is to MASTER the race plan, don’t skip anything and always have a “Plan B” because we can always have surprises during the race! (Losing nutrition and bottles, not finding special needs bags, etc.)
Some athletes like to set alarms to remind them to drink and eat, that’s a good suggestion if you tend to forget easily. Make sure you get your electrolytes in as well specially if you are a heavy sweater.
The Over pacing on the bike is probably the biggest reason for the most “walks” we see on the course and it starts already on the beginning when all are excited. Either pressured by the crowd and/or other competitors athletes seem like they are racing a Sprint Triathlon up Kuakini and Palani Rd, starting too fast is a dangerous move! I tell my athletes that the race really starts when you get back to Queen K Hwy after the hot climb out of Kawaihae.
Pace yourself well for the first 30 miles and don’t let the usual tail wind up to Waikoloa fool you, it usually get windier (head wind) coming back to town.
Once you have made back to the pier it’s now time to run! Be efficient on transition but don’t forget the basics of hydration, nutrition and cooling before you head out.
It’s very easy to start the run a bit too fast as the crowd is very energetic and supportive throughout the first 9 miles on Alii Drive. Now besides the hydration and nutrition you also have to think about cooling yourself often and efficiently not to “over heat the engine”.
Even if you don’t feel good, stay positive! Use people’s energy in your favor, smile and focus on being efficient and not how much your legs hurt.
Remember this is not just a race, it’s an memorable experience that most share with their loved ones and friends . You’re in Hawaii the land of Aloha so don’t forget that and have fun !
Good luck to all racing tomorrow, I will be cheering you all!