5 Take Homes from the 2017 Ironman World Championships
Coach’s Note by Lance Watson
Coaching in Kona at the Hawaii IRONMAN World Championships each year is always a memorable experience. The week leading into Kona is a special one. It is a real treat; while riding my bike up and down Ali’i Drive I get to see the very best athletes go through their own final preparations. It’s an interesting perspective to think that most incredible genetic collection of humans in each gender and each age group congregate on an island in the South Pacific each October.
The race has evolved there over the years and the level is only getting higher. Here are 5 brief observations from this year's event:
1. It's getting harder and harder to qualify.
- With more race selection events worldwide, there is a greater depth of field from all corners of the world striving for the limited transition spots on the Kona Pier. It's exciting for the growth of the sport and the depth internationally, but it does mean that you need a well refined long-term training progression if you want to win a spot. The level of performance in the age group ranks has steadily increased over the past 10 years.
2. The racing dynamic is different from other events.
- In Hawaii, the middle of the bell curve is a 10-10.5 hour finish versus a 12-14 hour finish elsewhere.
- The majority of the athletes have run a sub 4 hour marathon off the bike in their qualifier.
- With a higher concentration of athletes between 9 and 11 hours – pacing is more aggressive. General skill sets are higher, swimming packs are well defined and people compete for drafts. Bike handling is better and generally athletes have extra horsepower at their disposal, meaning that climbing and pace surges are higher octane.
- There are spectacular performances in Hawaii. Racing the best can bring out your best. There are also a lot more athletes blowing up in spectacular fashion being subjected to the more extreme racing variables.
3. You need to be able to run to win.
- Bike for show; run for dough. In the professional ranks and throughout the age groups, the last 10 kilometers of the marathon provides gross discrepancies in performance. This is a result of the changing racing dynamics mentioned above. Also to note, there are more athletes in a tighter range on the course which means there is greater opportunity to gain or lose many spots in your category over that last 10 kilometers. Finding a way to get to the run in a competitive position with your run legs still intact is paramount to reaching podium. Training preparation for variable pace riding with surges helps, as does proper heat acclimatization.
4. Nutrition strategies are different in Hawaii than in other events.
Most obviously, it’s hot and you need to drink more water but there are many other variables at play.
- Athletes are having to process very salty ocean water through their stomach early in the bike leg.
- Extreme gusting trade winds equals’ higher heart rate spikes, which in turn makes it harder to process calories. It's also harder to reach for your water bottle. A windy bike sometimes fools you as you don’t notice your sweat rate.
- Escalating heat and humidity on the marathon produces a higher than average heart rate, even at a reduced pace. Again, this makes it harder to process nutrition, requiring more frequent consumption of smaller amounts. Simple carbs, liquid form calories, adjusted pacing strategy, and ease of hydration/nutrition accessibility on the bike or all keys to success in Hawaii. Learning your sweat rate in different temperatures and levels of humidity, and at different levels of intensity, allows you to adjust fluid and sodium (electrolyte) intake, and adjust caloric intake.
5. It takes a special mental mindset to have success in Hawaii.
- Considered that there is a high concentration of elite caliber athletes preparing on race week (and on race morning), coupled with the hype and excitement surrounding the event, means even the most experienced age groupers can feel overwhelmed or intimidated. If you're having a tough stretch on the bike of the run, you can quickly lose several spots which may rattle you. It's tricky to find that balance between competing and keeping a strong sense of internal focus, with the primary attitude of “you versus the race course”. It is important to stay focused on your own strengths and skill set – making good tactical reads on your competitors, while keeping the self-talk positive and strong takes learning and experience. Mental rehearsals start in training in the months leading up.
Experience has shown that it takes a couple of tries in Hawaii to really nail down a successful day. Having an experienced coach to help you qualify and prepare you for the day can definitely expedite success on the big island.
Lance Watson, LifeSport head coach, has trained a number of Ironman, Olympic and age-group Champions over the past 30 years. He enjoys coaching athletes of all levels.
Contact Lance to tackle your first IRONMAN or to perform at a higher level.