IM Kona '16: Day 7

IM Kona race week is nuts.
Until you are here in Kona to experience the craziness in which athletes from all over the world take-over Ali'i drive, it's really hard to describe what it is like here in Kona during this week.
Seeing that triathletes are extremely passionate about swim/bike/run and ALL gear and products related to the sport, this island feeds any triathlon addiction and you simply feel "normal" all week as you are surrounded by thousands of other like-minded individuals. 

I say all of this as a 4x Ironman World Championship finisher but also as a first time spectator.
I'm overwhelmed by all the stuff going on and I'm not even racing! :)

There's really no other way to describe this week as it's filled with so many to-do's.....funny enough, many of which have nothing to do with race day! There is no much hype going on with the Ironman World Championship and it's so easy to be busy all day, every day.

Our athletes are sticking to their training while still making a little time to experience everything going on here in Kona.

On Tuesday morning, we planned a 40-45 minute run at the energy lab for Justine and Leigh Ann to see the 4 miles that they will cover from mile 16-20 of the marathon run of the Ironman but first we made a stop at the Levelen house for sweat testing.

I have always wanted to get a sweat test for more concrete analysis of how much fluid and electrolytes I (and my athletes) loose during training. I have had great success in working with athletes and adjusting their sodium and fluids based on things like urination, weight loss, etc. but this takes away the guessing. Oddly enough, my athletes and Karel were almost spot-on with replacing their electrolytes per my recommendations of how much salt I have them add to their drinks.

Certainly, here in Kona, fluid loss is extreme so most athletes will drink at least 1/2 - 1 full bottle of water per hour in addition to a bottle of sport nutrition.

I'm hoping to incorporate sweat testing into my nutrition services where I can use a system to test my athletes so stay tuned.
Thank you Levelen for introducing us to a great system of dialing in sport nutrition to optimize performance!

The method of sweat testing:
-Get naked and weigh yourself
-Weigh all bottles that you will use during training (and fluids)
-Put on the patch to collect sweat (fluids and electrolytes)
-Go workout
-Weigh yourself for fluids lost
-Remove patch, get it analyzed
-Get your results
-Adjust your nutrition protocol as needed

My results below.

After we left Levelen, we drove to the energy lab (6 miles from Palani drive) and we parked at the parking lot at the end of the main road of the energy lab). 

It was nearing 8:30am and it was warm and a little windy. Certainly not extreme conditions for the "natural energy" portion of the island.

After a dynamic warm-up, we went off for our run workout:
10 min EZ jog

Stretch it out

MS: 3 x 6 min build to strong effort w/ 4 min EZ jog/walk in between
CD
Total 45 minutes

The energy lab has a slight net decline for about a mile off Queen K (which occurs at mile 16 of the IM run course) and then it veers to the right to finish up the out section of the energy lab. Special needs is at mile 18. Then it's a slight incline back up to mile 20 to exit the energy lab for the last 6 miles of the IM run course on the Queen K, to Palani and back into town to the finish. 

It's been very special to share this all with my athletes (and Karel) as everything is so new to Justine and Leigh Ann so we are trying to give them every tip and trick and suggestion for the best race performance, execution and experience possible. 

Leigh Ann's athlete (she is also a coach) Mike ran with Karel - two speedsters!

After a hot and sweaty run, it was time to return back to Levelen to turn in our sweat samples. 

After we returned back to our condo (Kona Plaza) we walked to the pier for Justine and Leigh Ann to see the main stage (start/finish area) of the IM World Championship for the first time. 

With SO many triathletes everywhere, it's hard not to bump into familiar faces. It was great to see Trimarni campers Alex and Angie who are here in Kona to spectate. 

Since this was the first time for our athletes to be in the ocean, we let them play around for a 15-20 minute "splash" to see the fishes and to experience the beauty of swimming in the Kona ocean. 

Yay pink.....

After getting some food into our bellies, I accompanied Karel to registration until I was no longer allowed to cross the line "Athletes only". 

In the mean time, I snapped some pics. 

Official!!! 

Karel is now officially an IM World Championship participant for the 2nd year in a row. 

Around 5pm, it was time for the Parade of Nations where we watched athletes from all over the world walk down Ali'i drive. 

Go CZECH! :) 

Mike Reilly cheering on the athletes

GO USA!

For dinner, we made edamame and plain pasta w/ veggies which was delicious.
It was a long day so we were asleep by 9:30pm in order to get a good night of rest before another exciting day in Kona. 

IM Kona '15: Day 5

If you know anything about IM Kona you probably know about two iconic places on the race course: The winds in Hawi and the Natural Energy Lab 

We all know that Kona is hot and windy but when it comes to the energy lab - it's really not that bad when you run in it.....in training. 

But training is not race day.
On race day, we enter the energy lab after 2.4 miles of swimming in the ocean, 112 windy and hot miles of biking (with not a single tree to provide even an inch of shade) and then after ~16 miles of running.

So, with 10 miles left in the final leg of the Ironman, we have 4 miles in the natural energy lab.

At this point in the Ironman, this is the place where dreams are made...or crushed. After a steady 1 mile climb out of the energy lab, it's 6 long (and mostly lonely) miles on the Queen K Hwy, back to town, before the finish. 

Karel and I decided to do our Sunday run (scheduled for 60-75 minutes) in the energy lab. Because race day will feel completely different than any other training day, it's really nice that we have had so many opportunities to feel and see the race course.

Even with this being my 4th IM Kona, it's really hard to remember what happens on race day - especially if it was a year or years ago. 

We parked at Kona Mountain Coffee, off the Queen K hwy and did a bit of warming up (dynamic stretching) before our run. We both had our Nathan hydration belts with Clif hydration as well as some Clif blocks if needed. I can't believe how many athletes I see out running with no hydration! Silly athletes - don't put all that training to waste and go into the race dehydrated! 

Karel ran ahead of me as he is faster than me but we both kept the pace easy and comfortable.
It was about 1.2 miles from the coffee shop before we hit the energy lab. 

The first mile is slightly downhill and then the road curves to the right and it is flat, hot and a little windy. Actually, the windy feels good in that it offers a little breeze.
I got excited to see a little gravel on the side of the road which I will absolutely be jumping on to if I can, on race day, as my legs love running on gravel. 

A quick smile/picture break before running back out of the energy lab. 

I'm really glad that we took advantage of this training run because unlike race day when we may be a bit "out of it" and using all mental focus to keep one leg moving in front of the other, the views are incredible. 

I'm sure my legs won't like it on race day but I did enjoy the small gentle inclines on the way out of the energy lab. 

Not sure if this sign is a good or bad thing...
Yay - only 7 more miles before the finish line
Ouch - 7 more miles before the finish line

After the run - it was time to cool off! It's crazy how cold water on the body dries so quickly!
I finished with 7.78 miles in 1 hour at a nice and comfortable pace w/ a few walk breaks. 

After we cleaned up, ate and rested for a little, it was time to join our friends Jana and her coach, for lunch at Lava Java.

Karel got a fish sandwich and I got the mushroom and zucchini sandwich with sweet potato fries - yum! 

As for the rest of the day - Karel and I had booked massages at Club Fitness for 4pm and 5pm so after we were nicely relaxed after our massages, it was time for dinner and early to bed by 8:30pm. 

It's hard to believe that it is race week!!!