Inside Kona with Ironman's official coach
Biking to Hawi
By Lance Watson
Oct. 9, 2007 --
The LifeSport coaching crew arrived here last Wednesday in preparation for the “Official Ironman World Championship Camp”. The camp was well attended by athletes from around the world and a great success. It was also a good refresher for me personally on the finer points of the Ironman course.
Yesterday we loaded up the truck with athletes and bikes and ventured out to Waikoloa, which is about 25 miles out of town, to start our preparation ride. I felt it was an important experience for the athletes to experience the climb to Hawi, which parallels the ocean for a good while as it rises at a gradual grade for a good 30 minute climb or so. It’s here that the tradewinds can blow the strongest, generally as a cross wind that falls of the hillside out towards the sea.
We had all agreed to take a “playful” attitude towards the wind, testing our skill and thinking of it as an adventure to be out on our bikes in the gusts. Deciding to flow with the wind rather than fighting it and staying loose in the wind really affects your experience and energy expenditure. Another key is o shift your gears a lot to maintain cadence. The gusts of wind are like invisible hills, suddenly you are being blasted and speed drops significantly. You have to try and react instantly, because grinding the gears throughout the day catches up with you over 5 to 7 hours of riding.
Another challenge of riding in windy conditions is getting is sticking to your hydration and nutrition plan. We learned to read the road ahead and look for sheltered areas on the highway as opportunities to drink and eat. I also lectured on being cognisant of how much your drink and when. Nutrition is important in any Ironman, and hydration in Hawaii is critical. The goal typically is about 1 litre of drink per hour, or 1.3 to 1.5 large bottles. Despite awareness, I queried the group afterwards and most people were a bit short on fluid consumption. Better to learn now that next weekend.
As you watch the broadcast on Saturday, watch for the climb to Hawi is a critical moment in the race, for the pros and age groupers. You will see the pro field splinter there. Age group athletes can determine their fate there as well.
Check in this week for more coaching insights at Ironman in Hawaii.
LifeSport coach Lance Watson is in Kona as the Official Coach of Ironman. He has coached 16 Ironman wins. To learn more about LifeSport or to start on a great coaching journey, contact Coach@LifeSport.ca, or visit www.LifeSport.ca