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Hawaii Race Report


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Hawaii Race Report

  1. 1. Race Report – Kona 2009 – Andrew Howse Build Up Started out with a goal of a 20 week training program. But sort of hiccup in the middle with slipping on a wet bridge at a Sri Chimony Run at 6 weeks in and smashing shoulder then broken arm coming off bike at 8 weeks in. I get to get the titantium pins out during an easy week in the autumn. Manage to get back into it through a bit of spin training. In hindsight probably a good thing as keeping motivated for greater than 6 weeks has never been possible. Graph below shows total weekly hours. Thankful for work where I was able to take 4 half days in the lead up and able to get some good 6 hour sessions in mid week. Light blue – Palates / Strength Tan – Running Purple – Biking Blue - Swimming
  2. 2. 32 Hawaii Training Program 30 28 26 24 22 Culumative Weekly Hours 20 18 16 14 12 10 8 6 4 2 - 13 12 11 10 9 8 7 6 5 4 3 2 1 8 7 6 5 4 3 2 1 18 May 25 May 1 Jun 8 Jun 15 Jun 22 Jun 29 Jun 6 Jul 13 Jul 20 Jul 27 Jul 3 Aug 10 Aug 17 Aug 24 Aug 31 Aug 7 Sep 14 Sep 21 Sep 28 Sep 5 Oct Other 2.4 2.7 3.8 2.3 1.3 0.5 0.5 - - 1.5 0.7 1.4 - 0.7 0.7 1.5 1.3 1.3 2.0 - - Run 5.2 7.0 7.0 6.1 5.6 3.0 2.9 - 2.8 8.0 8.3 4.0 6.0 5.7 4.8 6.5 6.5 5.9 4.8 3.3 4.2 Bike 11.7 11.4 10.6 8.0 9.1 10.0 7.4 - 2.4 5.4 9.4 5.6 6.7 15.4 16.4 19.2 11.4 13.3 12.6 3.4 8.5 Swim 3.3 4.2 3.9 2.6 2.7 - - - - - - 0.5 1.8 2.5 3.6 5.0 3.0 5.6 4.6 3.8 4.1 Arrived at Kona a week before. Weighted in at 71.5kg at registration 2 days before the event (+2.5kg above race weight dam it). Only for Juan and I to jump on the scales 1 hour before the start at 73.4kg (I had eat a 1.65L Pecan Butter Ice Cream tub in the past two days along with a truck load of carbs), always good to go into these things fully loaded – but feeling fat. Awesome week in Tri heaven and had some very special memories which will last until alzheimers kicks in. Had a great 20mins riding side by side with Chris Carmichael below which was surreal. Photo below with Chris signing a book for Robbie – Dominate the Dojo Robbie!
  3. 3. Swim Seeded myself on the right hand side of the course (as I only breath too the left). Was a shitfight, ended up getting smashed about and having to get pushed by the surfers back into the first three Buoys’. The middle looked like the place to be (will hire a helicopter next time and get the word before the start)! Rounded the far marker at 35 mins which was 5mins slower than we had swum in training during the week which is part of the game. Was in a dilemma of swimming by myself or following others feet. But only could swim as fast as the other swimmers with HR up 10-15beats so just cruised it. Had an average 141HR for the swim (about 20 beats lower than ever before because of not being able to follow anyone good). Which in hindsight was great as felt so strong coming out of the water. Out of water 850th in 69 mins. Bike Felt really great on the bike from the start. Saw Jac 200m into the bike. So just pushed it along, passing people the whole way. Wind really didn’t get up until turn to Hawi, but its uphill so doesn’t really mater anyway. Was surprised at how many age group girls were so far up the field, I guess that what happens when you come out of the water in the low 50’s. Took to about the 100km mark of the bike to thin the crowd out. Turn around back on to Queen K was a bit windy, remembering to relax and not fight the wind, whilst picking of people. There was a bit of young bull / old bull story there with a lot of high race numbers (young guys) now down to <30km/hr HR. Averaged 148 hr for the bike, felt good but pushed it hard. Raced the whole race on HR and not on speed / time. Run Started out at a goal of keeping HR at below 150 and seeing if I could go sub 3 hours on the run. But by the 4km mark realised I needed to pull my head in. So adjusted
  4. 4. pace down as didn’t have the freshness in my legs to do this. First 15km of this course is great along Ali drive. Nice flat course with tonnes of spectators. Also get to see the rest of the gang as you run out and back. Then up on to Queen K run which is 10km out (and where hills start below on graph) – tough section as you never want to blow up btwn 15 and 25km so just contained myself. Every aid station threw ice down my back. Two sponges in my top, a glass of water over my head and a Gatorade / Coke down the throat. All without missing a stride. Energy lab wasn’t the death march we were expecting, think it got up to 40 deg, but had a bit of wind there. Then had 10-12km back to the finish. Happy with my run and think I ran it smartly except the first 4km, but you got to give it everything. Here is run data if interested. pleased with how contained the splits were with an average 149 HR and a Max of 154 HR. Finish Mum had volunteered as a “Catcher” at the finish line. So was so great as she escorted me through the finish with the towel. Got some snaps with some of the guys. Then to the pizza / Ice cream table, where I made a pig of myself. Hang around the finish and watched all the Brats come through in good times. Full credit especially to Jac who had lost her voice the day before and had a cold coming on for finishing – one tough cookie@! Lastly thanks to all the wishes and motivational one liners that you have quoted to me, to help get through the day.
  5. 5. Not sure I’ll do it again next year, with the effort needed to qualify. But will defiantly recommend it everyone – it’s worth the sacrifice. Will be back sometime in the future to try and do it again. But hopefully on a 10-15 hour week program. Just bought the Time crunched cyclist, so the new experiment is now to do it on less training! Also fantastic to be able to spend time with Hilly, Scott, Juan, Mia and Milla, Jac and Ben during the week. Certainly makes for a great holiday when you know so many people over there. A lot of laugh’s.