Race: Kona Ironman World Championships 140.6
Date: October 8th, 2022
Location: Kailua-Kona, Hawaii
Finish time: 10:13:25
Goals
1) Beat my IMLP Time which was (11:32)
2) Enjoy the most iconic triathlon in the world
Brief Overview
Pre-Race
The logistics for this race were a little more challenging than my first two triathlons. Traveling halfway across the world for a race wasn’t easy, but thankfully no major hiccups along the way. Besides a flat tire, nothing was damaged or missing from the bike bag that endured an 18+ hour travel day…
My mind and body were in the right place all week. Never once did I doubt my preparation, taper, or the position I had put myself in going into the race. I knew I would be going against the best triathletes in the world, but I didn't focus on that. This race was ME vs. ME, not about anybody else. It was time to execute my personal best and have fun.
I used some of my vacation days from work, so I had more time to get in my tune-up sessions, recover (stretch + mobility), and get everything settled. The race nerves were minimal, it was a waiting game, and I was just eager and ready to get out there. I had been visualizing the race day all week, which I believe is so important for any type of success. Picture yourself on that day, have a plan, know things can come up and the unexpected can occur and decide how you are going to react when they do.
I had my breakfast and coffee, my dad and Hanna dropped me down by transition at 6:00 AM, and it was time to get ready.
Swim (01:10:12) – Avg Pace 1:39 per 100yd
Everything was organized by age group for the swim start. Starting with pros at 6:30 AM and my age group (18-24) starting last at 7:40 AM. They had us lined up on Ali’i Drive waiting for our turn. The
jitters were starting to go away and my focus was dialed in. Right before hitting the water, I saw Hanna and my parents for some last-minute support.
I knew this swim was going to be a challenge and just wanted to be out in under an hour and fifteen minutes. We swam out to the start line and treaded water for about five minutes. We stayed in front of the surfer volunteers that were lined up to keep us behind the start line. Almost go time, the surfers moved us to the start and BOOM the cannon went off.
I felt surprisingly very strong for the first 2100 yards. People were veering all over and swimming off course. I kept my eye on the yellow buoys to hold the line and kept going until we hit the big boat to turn around. This is where I started to feel it a little. I swallowed some salt water, veered off slightly, and felt my pace begin to slow. All I kept thinking was “20 more minutes, just get to your feet!” I kept my eyes on the buoys, accidentally grabbed someone's feet in front of me (he yelled some not-nice words in his French accent back to me lol…) I saw the big yellow Gatorade blow-up and kept pushing until we hit the end. Just like that, my first and hardest ocean swim was done.
T1 (5:45)
I took off my swim-skin, stopped at the water station to hose down and drink some water after the salty salty swim… Grabbed my transition bag and was quickly into the changing tent. I ate a bar quickly, and was off to the bike!
Bike (05:11:15) – Avg Power 193 (NP: 210) / Avg Speed 21.68
All I can say is wow, this course did not disappoint. Easily my strongest & favorite part of the day. One very memorable part was a few minutes into the bike heading out of town, a bee gets in my helmet and stings me right on my head. I knew we could only go up from there…..
Once we hit the Queen K Highway, I knew it was time to rock. We would be on this road for the majority of the ride. The way out was pretty tough with steady uphill climbs, rough headwinds, and a super crowded road. I was able to find a groove and rode around the same five competitors by chance for a good duration. We began passing the older age groups as we headed out since they all started before us in the swim. You only get around 30 seconds to pass somebody, so it was a lot of back and forth with the crowds ahead of us.
My nutrition was second nature at this point. I was aiming to finish a bottle every 45 minutes and then eat a Nutrigrain bar every 45 mins. I slowed down at every single aid station, grabbed an ice cold water to pour it all over my back and neck, and then a Gatorade and water to drink until the next one. There was one point at mile 70ish I felt a dehydrated headache coming on, so I started to push more fluids and used an LMNT packet in the next bottle and it worked. Felt hydrated, and my pee was crystal clear.
There was a 500ft climb up Hawi halfway into the bike. This would be the hardest part, but on the turnaround it was all downhill and I was flying. Once we got back on the Queen K, we had a really nice tailwind helping us back into town. The legs felt good—I was passing on the left and pushing some strong watts. At mile 90, I was able to kick it into another gear and sent it home into Kona. Into town, we were able to see all the pros finishing up their runs which was a pretty cool experience.
T2 (5:49)
This one was not terrible despite how far I had to run to drop my bike, and then around again to grab my “run bag.” Headed into the changing tent, I took off my bike shoes and my feet were blistered EVERYWHERE. I felt it on the bike but had no idea it was this bad. Put on new socks, tied my shoes, my headband, Oakleys, and headed out.
Run (3:40:25) – Avg Pace 8:20
Two words for this run, PAIN CAVE. I didn’t expect anything else, but it was a very tough 26.22 miles. Right from the first step, my right foot bottom blister was screaming but it was bearable. The first seven miles I felt really good, all mid to high 7-minute splits for pace. After this, we headed onto mile 8 which brought us out of town onto the Queen K again. This was when the real race started.
Mile 8 was directly uphill on the “Hoka Hill” (Palani Road). Still felt strong all the way out until mile 12. Had been on the Queen K for three miles at this point, with no shade, uphill, trying my best to push fluids with my run bottle. I had started to feel myself lose some steam. I walked at every aid station, taking in fluids, and throwing ice in my tri-suit and my headband. I kept chugging along.
Things started to slow as we headed into the “Energy Labs.” I had heard about this part of the course but never got to run it in practice. It takes you on an out-and-back from miles 14-18.5. Downhill on the way there, all uphill on the way back. I was thinking just please get me back to Queen K.
Home stretch, I told myself I can do anything for eight miles. You are not out of the fight. Miles 22-25 I felt like I was running in quicksand relative to the beginning of the race. Self-doubt hits you at times, and you start to think “Can I finish? Are you slowing that much?” But I ignored it all. I knew I had this, and I knew I could get to the finish line soon enough. I just couldn’t get my feet moving the way I was in the beginning. I stayed in the low to mid 9’s and set my focus to getting to Ali’i Drive.
I hit Mile 25 at the top of Palani Road and was ready to soak this next mile up. Approaching the most iconic finish line in triathlon history, I was smiling the whole way down. Once I hit Ali’i Drive, the red carpet, the flags of 100+ countries, and the thousands of fans, it was the coolest finish line I’ve experienced to date.
I saw my parents and Hanna again right at the finish line and smiled the whole way down the carpet. Mike Reilly's famous “You are an Ironman” rang and that was it. Race over. Ten hours and 13 minutes out there. I left everything I had in Kona and shaved off one hour and nineteen minutes off my IMLP time.
Post Race Thoughts
My race goals were to beat my IMLP time & put together a complete race on one of the toughest courses/conditions in the world. I was happy with all three disciplines and knew I left it all out there. Are there things I would do differently next time? Mistakes made? Of course. That's life. Learning from mistakes and improving. It was only my 2nd full Ironman distance and 3rd triathlon. Plenty of room to grow, but plenty to keep in the book.
Most of all, the experience was unlike any other. The atmosphere of Kona and being surrounded by 5,000 other triathletes who all qualified for this special race. Seeing and racing with the professionals. The pre-race expo, the local volunteers sharing the special “Aloha.” I will never forget this weekend.
Again, my support crew, I will never take for granted. I could never thank Hanna, my parents, and my family/friends enough for the support I always get. Also a huge shoutout to Katie and Jim for all the help along the way. I decided to self-coach myself for this Kona Prep but utilized their help plenty of times.
Another special thank you to my sponsors along the way.
First Columbia LLC
VENT Fitness
Lia Auto Group
Promix Nutrition
