Kona 2016 Race Recap

Summary

Going into this race, I had the highest level of fitness, health, and confidence of my entire life.  However, based on my three prior attempts at Kona, I still felt I needed to master the swim, bike, run, heat, and nutrition -- that all seem to be unique to this race.  Needless to say, that was no small feat.  That said, I had convinced myself that I could actually WIN my age group in the Ironman World Championship -- something I would have NEVER previously considered even remotely possible.  While I did not accomplish all of my goals, I come away knowing that I can compete for the top spots on the world stage.  I gave it what I had and am proud of the effort, but I still have some "unfinished business" on the island.

Pre-race

• Race week: 
• I carb-restricted from Sunday to mid-morning Thursday. Then, Thursday and Friday I carb loaded.
• Based on some advice from Kathy Alfino (a VERY talented and accomplished Kona racer), I got spiritual.  I wont go into details here, but I will say that I spent some time communing with the Island and Madame Pele on several occasions.
• The Night Before:
• My sister, Brenda, and brother-and-law, Dave, were gracious enough to take the kids the night before the race.  What an incredible load off!  Since I had plenty of time to prepare, I was able to do my last Muse session.  I was pleased to see that I achieved a PR "calm" metric of 90%.  For the month prior, I had been focusing on the "mental" aspect of preparation for this race -- in addition to the physical.  
• Pete Alfino of Mile High Multisport sent me a link to a great, perfectly-timed, and appropriate TEDtalk about being in the moment -- something I think most of us struggle to achieve, even for brief periods.  It turned out that TEDtalk would come in VERY handy during the race, and help guide my day in a positive way, when it could have easily gone in the opposite direction.  (See Bike section for details.)
• It seemed my mental game was on par with the physical.
• Race morning: 
• Since I was traveling and did not have access to my staple breakfast, I tried a new one.  The improvised breakfast was simply about one half can of coconut milk (375kCal FAT), three scoops of UCAN (300kCal CHO), and water to make it drinkable.  While this concoction may sound gross, it was actually pretty good; it tasted like and had the texture of a yogurt smoothie.  I also ate two small "apple" bananas.  In addition to the UCAN/coco-milk drink, I also had two, 24oz bottles of water with 2-scoops UCAN each (another 400kCal CHO) prior to the start.
• I had planned to arrive at transition at 5am, but since Christine drover us and we actually got there 10-minutes early.  That early arrival was fortuitous, as the line for body-marking was chaotic and LOOOOOOONG.  In fact, it was 610am when I exited marking.  While the silicone numbers are cool, I'd be happier with more time in transition with hand-written numbers.  While I was concerned about the time, I was able to setup the bike quickly, with plenty of time to spare.  I was even able to visit the porta-potty one last time.  It was nice that transition remained open through both the pro-male and pro-female starts.

Swim (Estimated: 1:03 - 1:06 / Actual: 1:02)

Typical focused look exiting the water

• I entered the swim area at 645am, 10-minutes prior to the gun.  I swam out and positioned myself right in the middle (left-right and front-back) of the fray. As I treaded water, it started to get more congested -- as expected.  The growing excitement was palpable!  We were far enough out that we could not hear the announcements.
• Finally, the cannon went off (actually, I don't remember whether it was a cannon or horn).  My goal was for a clean, relaxed start.  Yeah, Right!  The immediate start was OK, but soon, the dispersed group started to converge and the contact began.  I figured it was only to be expected and would surely pass.  However, I was later surprised that the contact continued all the way to the turn-around, some 30-minutes after the start.  Anyone exposed to the mass-start understands how stressful that time is.  Indeed, it took me 4-years in triathlon to get used to that part of the race.  However, while the water was characteristically turbulent and contact was frequent & violent, I found myself  surprisingly calm -- the entire time, even while being pushed under water, scraped with someone's long nails, and even while being kicked in the face.  I simply focused on what I could control, which was keeping my arms out in front, elbows wide, face in the water, and breathing in a full, relaxed manner.  I am convinced this calm state resulted from the meditation work I started the month prior.
• Swim Performance: 
• Overall, the swim was faster this year as evidenced by the pro's existing the water near 48-minutes, where last year it was closer to 52:30.  Applying that factor to my 2015 swim split would have predicted a 1:07 split for this year.  So, it appears I knocked off a good 5-minutes (7%) as compared to last year.  
• Also, using the other metric of my swim speed vs the top swimmers, last year I swam 40% slower, this year 30% slower.  
• Based on my 100m speed, I swam 16% faster this year vs last year.
• Finally, last year, my swim split was right in the middle of the 45-49 Age Group (AG); this year, the split was in the top 26th-percentile.
• All of these metrics suggest a substantial improvement in my swim -- thanks Pete Alfino for all the, guidance, workouts, and encouragement!  It really paid off!  I had been hoping for a 1:05 or so and talked with Pete a bunch about that.  I am sure Pete was more surprised than I was in the swim split!
• I am convinced that the swim split was significantly enhanced by the proportion of drafting.  I was probably in a good draft position for 75% of the swim.

Bike (Estimated: 4:45 to 4:52 / Actual: 4:59)

• As I exited T1, I looked at my front tire and saw it was completely flat.  I started yelling “tech support, tech support!”  I asked one of the volunteers there and was informed there was none and I had to take care of the flat myself.  I couldn’t believe I was about to start an Ironman ride with no flat replacement. However, as I struggled to remove the front tire from the rim, someone grabbed the wheel from me, and said, “grab your bike”.  I picked up the bike and ran after my savoir. A few tech-support guys were there with a new tube and pump.  While they were changing the tube, the guy who helped me was advising me to take it easy and not to try and make up the lost time, as it would be just 2-3 minutes.  As he was talking, I realized this guy was Andrew Messeck (CEO of Ironman).  I said, “Are you Andrew?” and introduced myself.  In response to his advice, I told him that I had a plan and was 2-minutes ahead of schedule  (due to the fast swim split).  My plan relied on a power meter...
• As I re-mounted the bike and looked at the power meter, it showed a dead battery symbol!  Andrew suggested that sometimes it’s best just to ride by feel.  Sure, I thought to myself, but how, precisely.  I decided to pace my effort based on breathing.  This decision was extremely fortuitous, as I had spent the last month learning how to meditate while focusing on my breath. Combined with the aforementioned TEDtalk, this pacing strategy worked VERY well -- and may replace my power/speed-based pacing strategy.  (More on that later.)  In retrospect, I cannot believe my power meter battery was dead, as I had just changed it prior to leaving for Hawaii.  Also, I had logged 2-3 reasonable rides while on the island.
• Even though I was on "plan C" at this point, I was still feeling in control and calm.  I had a plan and would work it though the bike.  I settled-in and started the getting into a relaxed breathing pattern -- of course, amidst a bunch of amped-up riders.  Riding at a moderate perceived effort up Kuakini highway, I started making some passes.  Then, I gave those away on the descent (all per plan).  I got to see the family for the first time riding up Palani.  In fact, I saw Brenda and was able to ride close enough for a high-five, but she did not see me in time to respond.  I rode Palani in a clam, relaxed manner, but many of the other riders were killing themselves.  Nutty.

Cruising up Palani 

• The pacing strategy was working well; I was feeling really good as we got started on our way out to Waikoloa.  This point was where I started to see the draft packs -- just blatant pack riding.
• As we reached Waikoloa, the wind started to pick-up.  I just focused on a steady, moderate effort and just worked with the wind.  (Hello Madame Pele.)  That approach worked very well, as I started to advance appreciably.  The wind seemed to be more of a consistent head/cross wind without the abrupt gusts for which Kona is notorious.  My progress among the field continued as the wind strength grew and we rode through North Kohala.  As we approached Hawi and I started seeing age-groupers on their way back, I estimated my position; I was amazed to find there were perhaps 500 guys ahead of me.  I figured that if I could pass just 10 riders per remaining mile I could get to the pointy-end of the field.  Very reasonable.
• The effort-based pacing approach and in-the-now focus made the ride go by very quickly.  There was NEVER a moment during the ride where I was thinking, "XX miles to go" -- because the end didn't matter; what mattered was what I was doing at each moment.

Powering back to town

• Bike Performance:
• The difference between my estimated bike split and actual was likely due to the higher winds vs the estimating model (upon which my bike estimates were based).
• An anecdotal approach to judging performance is also based on my observation of other riders during the course.  After the Hawi decent, I was in passing mode; I probably passed 200 riders, including perhaps 3 other Dimonds.
• As my power meter did not record, I can only judge my bike split using other tools.  One approach includes looking at my bike splits at various points along the course as compared to the best riders, the top 3 pro men splits.  Other than the 99.5-mile split, my pace was consistent compared to the best riders on the course.  (That particular section is an uphill grade (and in a headwind), and I think there must have been some leader tactics explaining the high speed there for the pros.)  What I find amusing about this analysis is that I actually rode faster or on par with than Jan Frodeno (jf) for nearly 20 or the early miles.  He must have really been relaxing during that period.

Ride consistency vs pros

• Another approach is based on Best Bike Split and the power/split data from several other riders (pro's).  I had to adjust the nominal race to account for the higher wind, but based on those adjustments, it appears I had to generate between 215-230W average power and probably between 230-250W normalized Watts in order to achieve the split.  Just using the estimated average power, that was between 11%-19% more power than IM Boulder.  I knew going into the race that I was stronger than Boulder, but I think this performance surely demonstrates that fact.  I attribute that additional strength to the functional strength and flexibility work I did, specifically focusing on bike effectiveness.
• A few techniques and conditions help advance the bike split, including:
• Slingshot -- frankly, I never even considered this technique until Steffen Brocks had suggested that being a feasible strategy for strong riders.  The idea being that by riding moderately faster than the surrounding riders, you can ride up on a leading rider, and then swing-out for the pass.  As long as the pass is completed within 20-seconds, this approach is totally legal and a reasonable passing/riding approach.
• Wind -- The wind was actually my biggest relative advantage, as I was able to advance more positions as the wind picked-up.  This advantage was due to a few factors including: a very aerodynamic system ( position, gear, bike, etc), and a pacing strategy that varies based on speed.  As the wind picked-up, I put in more effort and got more relative speed.
• Bike Nutrition
• Nutrition did NOT vary from the original plan, which was  800kCal of EFS Liquid Shot up to Hawai; then 800kCal of EFS Drink + 1-scoop Pre-race to the finish.  All-in-all, it was 320kCal/hour (a good amount for me).
• I finished the ride feeling very good with regard to my hydration & GI status.

Run (Estimated: 3:10 to 3:21 / Actual: 3:33)

• While I was a bit disappointed in my bike position, I expected that could outrun perhaps 80% of the field ahead.  The first part of the run was all about calming the heart rate (HR) and getting to my target.  Actually, I was able to do that immediately.  The first 5-miles I was running per plan (HR = 145BPM) and at a 7:20/mile pace (a 3:12 run split).  However, I must have been passed by dozens of guys who went by me like I was just slogging along.  They must have slowed down substantially, as I only ended up losing one place during the run split.  The picture below shows that I was feeling pretty good as the run started.

Feeling good at the start of the run

• Before the race,  I had imagined running into Natasha Badmann.  Sure enough, at mile 4 of the run, I caught her.  At that point, I was feeling pretty good and was a bit giddy.  She must have thought I was a nut, as I told her, “you’re my hero”.  I also congratulated her on such a successful career.  This interaction occurred just before seeing the family, and I proceed to tell them that Natasha was just behind me.  It was great seeing the family and giving Brenda and Alexander high-fives.

High-five with Brenda (am I smiling or is that grimace?)

• At about mile 7, I started feeling “off”.  It started with side-stitches, which turned into stomach cramping, then bloating.  Sometime after that, I switched from Gatorade to Coke, which seemed to help, but still my stomach was not settled.  At this point, my run slowed to a 7:53/mile pace (and HR=142).
• The Palani grade was not nearly as bad as I remembered from prior years.  It did feel hotter there (the only time during the run I really felt hot), but the grade was manageable.  I probably ran 50% of the climb.
• Out on the Queen-K, from miles 10-15, my HR and pace dropped a bit further (139BPM/8:25-min/mile), as I was still managing the GI discomfort.  
• Just prior to the turn-around in the Energy Lab, I was reduced to a walk, as any more effort would have led to vomiting.  In the 15-20 mile range, my effort/pace dropped to the 131BPM & 8:59/mile pace -- the lowest of the course.  Somewhere near the Energy Lab turn-around, I tried Redbull, which may have been the final thing that settled my stomach.  From the turn-around I was able to run again.
• Back out on the Queen-K, I felt like I was running well (and fast), however my pace was still just 8-min/mile (with the aid station power walks).  The Garmin file shows an erroneously low HR from mile-23 on.   The pace from 20-26.2 was a 8:04.  The last mile was a respectable 7:10/mile pace.  (I have always had the secret goal of running the last mile at a sub-7/mile pace and I got close.)
• Run Performance:
• As with prior years, my GI system was a huge limiter.  When (and if) I return to Kona, I expect to have this final issue addressed.
• Clearly, I was at least 12-minutes shy of my slowest estimated time.  From the HR/Pace analysis, had I been able to hold a HR of 145BPM, I could have achieved a 3:18 run split, which would have put me in 7th in the AG.

Overall

• The table below summarizes the three main disciplines, along with the estimated splits.  I lost about 15-minutes on the run due to the GI issues, and about 2-minutes at T1 due to the tube change.  So, a realistic time would have been 9:28, which would have placed me 7th in the AG,  still 14-minutes behind the winner.

Discipline	Estimate	Actual	Comments
Swim	1:03 to 1:06	1:02	Calm and relaxed
Bike	4:45 to 4:52	4:59	Wind explains the slower bike
Run	3:10 to 3:21	3:33	GI issues

• So far, I have broken each of the three legs down, independently.  It's worth considering whether my sub-optimal run resulted from over-extending myself on the swim and/or run.  During the swim, I kept thinking of how I as going to explain a slow-split, which was due to the heavy contact in the first half and a slow draft in the second half.  As I had mentioned previously, I did not burn any matches as a result of the chaos for the first 30-minutes; then, in the second half, I was pretty relaxed.  As for the bike, I remember finishing strong and completely alert.  I would not describe myself as "fresh" finishing the ride, but close.  Also, I was at the highest level of fitness of the season going into this race; and also had an extensive taper.  Thus, I am confident I had the endurance and freshness to back-up the swim+bike.  Lastly, as may be seen from my run splits, I was able to finish the run with a faster pace than the middle.
• Even if I had been able to run without the GI issues (at a 7:33/mile), I would have finished 7th in the AG, still 14-minutes behind the AG winner.  As compared to the median splits of the top-5 (AG), I was about 2-minutes slower in the swim, 2.5-minutes on the bike, and a full 17.5 minutes on the run (2-minutes if I could have run unencumbered).  This information will be helpful as approach future seasons on where to spend my training time.

Goal Assessment

I had set just one goal going into this race -- to race to my potential.  In hindsight, that was not a well-defined goal, as it was not entirely in my control.  However, earlier this season, I had three goals: (1) win my AG at IM Boulder [accomplished], (2) go sub-10-hours at Kona [accomplished], and (3) place within the top-10 in the AG @ Kona [missed].

Gratitude

This recap would not be complete without expressing my gratitude to several folks, including:

• Christine -- without your daily support, none of this would be possible
• Brenda & Dave -- For all your help with the kids and cheering me on at the race
• Mom -- for your continuous support and belief in me
• Pete Alfino -- for helping me master the swim and being a great sounding board
• Bill Plock -- who planted the seed a year ago that a top-10 in Kona was possible for me
• Rob Gray -- for providing a great example of how to master the sport of long-course triathlon