Lessons Learned from Kona Rookie Bill Beyer

My client Bill Beyer (be sure to read about the Beyer Project) who competed in the Ironman World Championship on October 11 shared some wise and entertaining insights about racing in the ocean and lava fields at Kona: Pre-race:

• Bring support [family, friends] for the week.
• When preparing, leave the AC off in the room at night and open the windows. [David's comment: Best way to acclimatize is to arrive Kona at least a week ahead of time]

Swim:

• Use Vaseline to stop chaffing, as it will not come off during the swim.
• When waiting for the swim start, blow up a beach ball and sit on it. Treading water for 10 minutes is hard.
• Take inventory on the swim. If you're nervous go slightly to the left and then get on someone’s feet and migrate towards the inside. By the turn around, the inside was completely open and everyone was spread out.
• Rinse completely off after the swim, as salt will cake on to the body. [David's comment: Ouch!]

Bike:

• The climb at MILE 85 on the bike is where the race begins. At that point, my race went something like:
  • MILE 85: I am doing 22-24 mph and think “Ah, at this rate I will be home and transitioning to the run in an hour, I feel pretty good."
  • MILE 90: Pele comes down and the winds blow. I looked down and I was at 18 mph, "Ah, at this rate I will be home and transitioning to the run in an hour and half. I am Ok." More Gatorade.
  • MILE 95: 16 mph, "Oh no, I don’t feel so good. More electrolytes. Who are all these girls passing me?"
  • MILE 100: 14 mph, "Man when will this end?!?!?!"
  • MILE 112: "I am getting off this bike and walking into the transition tent."
• Use a regular bike helmet not an aero helmet. It is not worth the 3-5 minutes of advantage, as I could not drench my head with water and cool myself down.
• Check bike shoes for metal rod shafts. They act like a conduit for the heat and will burn the bottom of your feet. Lava fields average temp is 110 to 115 degrees. [David's comment: This is the first time I've heard of this happening. Bill's feet were painfully wrecked for the run]

Run:

• Prepare for the heat [David's comment: Stating the obvious!].
• On mile 10 there were many crowds. Don't burn out running up Palini drive showing off, as anyone can fake 10 miles into the run, but it will blow out your legs (I know) if you move to quick to please the screamers.
• On the run, the energy lab is mile 18 and 19. It goes much longer than just down the hill. This will break most, as I thought the turnaround was at 17, which is the top of the hill of the energy lab.

Other:

• Never use Garmin not enough battery life in the watch to cover the run.
• MORE SUNTAN LOTION, I am burnt.

Congratulations, Bill, and way to hang in there on the run! You are now a Kona Ironman! Be sure to check out my article in the upcoming winter issue of Tri-DC Magazine about the Beyer Project: Bill's Quest for Kona. Live life richly and boldly! David —- David B. Glover Author of Full Time and Sub-Nine: Fitting Iron Distance Training into Every Day Life © 2009 David B. Glover

One Response to “Lessons Learned from Kona Rookie Bill Beyer”

1. uberVU - social comments says:

   October 25, 2009 at 3:26 pm

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