Kona: The Course
Of all the competition each athlete will face at October’s Ironman World Championships, none will be so utterly indefatigable as the island itself. There’s a reason the World Championship remains on the shores where Ironman moved to in 1981 [the first three events took place in Oahu, Hawaii].
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With its brutal heat, pummelling winds and gruelling hills, Kona is a place where anything can happen – and usually does. From Julie Moss to Paula Newby-Fraser and Normann Stadler, many an athlete has been forced into a crawl or a DNF on the course, giving rise to unexpected shake-ups in the top ranks.
There’s still no distinct landmark that ‘tells the tale’ better than the finish line itself. But there are key landmarks you can look at for progress along the way…
The swim and T1
There may be more riding on the swim than ever before. After Normann Stadler won with a crushing cycling performance in 2004, the prevailing strategy was to establish a lead in the lava fields and then ‘hold on’ through the marathon. But the trend in recent years has shown the über-bikers having to overcome gaps incurred on the swim before creating their lead for the run.
As close as the men’s race portends to be, the amount of time taken in transition could make a crucial difference in the early positions on the bike.
Bike Course
© Michael Rauschendorfer
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Most people look at the elevation profile of the course and think that the 19km climb up to the turnaround point is the make-or-break point. But looks are deceiving, and the actual determinant is an invisible enemy.
By the time the competitors are well on their way to T2, they’ll be pedalling against those pesky headwinds. Out on the highway, with the sun nearing its peak and not a drop of shade to be found, disaster lurks behind every lava rock. From flat tyres to dehydration and digestive issues, this is where it all goes wrong for even the most prepared athlete.
Six times Kona winner Dave Scott said: “I think the biggest issue isn’t that the men aren’t going too hard on the bike, it’s that the train of athletes are producing these super surges where they’re producing high VO2 and muscle acidity and end up burning muscle glycogen at a furious rate.
“This is conjecture, but I think a number of the athletes don’t do strength training year-round, and Hawaii really is a strength sport. So for the athletes that are chasing Kienle, I’d say stick to your plan and don’t linger in that higher VO2 range for longer than 20secs. Otherwise you’re going to get spat out the back.”
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Transition 2
Again, with the difference measured in minutes, seconds will count getting off the bike and onto the pavement. We’ll know a lot by the time the athletes exit this point and begin the run.
Run course
From 22-30km on the run is where we’ll probably start getting our clearest indications of the finish.
Six-times Ironman world champ Mark Allen said: “Pre-race tactics are very hard to maintain in Hawaii. In 1995, I came out of the bike over 13mins down on Thomas Hellriegel. It was very hard to stick to my plan on the bike, but I’d set an upper limit of how fast I was going to go and if people pulled away, I had to let them go. My run was much faster than Hellriegel’s but it was hard, very hard. Most people would rather not take that risk and not rely on the run, as opposed to going their own pace on the bike in the hope that they have a great marathon.”
Chrissie Wellington said: “If you need to adopt a run-walk strategy, that might be a faster way to the finish.In 2012 Pete Jacobs stopped and stretched. Anticipate the demons that might hit you in Hawaii. The run is rolling so be prepared for it. There are some steep parts and it could actually be faster to walk up them.
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“If you start getting nervous, maybe have some strategies that will calm you down. Just chill out. It’s not a holiday, but don’t let the size of the event get to you. Above all, enjoy it!”
Becky Hoare: An age-group perspective on Kona
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Mirinda Carfrae on coping with the heat in long-distance triathlons
When Javier Gomez made the previous most-anticipated Ironman World Championships debut in 2018, he finished 11th. When Alistair Brownlee shows up this year, despite insisting it’s a learning experience and despite the aptness of Shakespeare’s wisdom for Hawaii – “caution is better than rash bravery” – there’s a sense it’ll be success or bust. It’s the way Brownlee has raced throughout his career. He doesn’t really do 11th. And it’s why so many are excited to see what he’ll achieve come Saturday 12 October in Kailua-Kona, Hawaii.
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“Alistair has everything that’s required, but will need to make some adjustments to psychology for the length of the race,” says Malcolm Brown, who played a guiding hand in the Brownlee brothers’ rise from keen upstarts to Olympic medallists. Since winning Olympic gold in Rio 2016, Brownlee, through choice and injury, has mixed up his racing schedule, and even being in Hawaii has come about somewhat by chance.
Brownlee’s Ironman debut in Cork in June came at short notice and without specific long-distance prep. His goal had been to produce a performance in front of a home crowd to win the ITU World Triathlon Series event in Leeds for a third time. But when that inexplicably fell flat, attention turned to Ironman Ireland, and a race that would be marked by a cancelled swim, punishingly wet and cold conditions, and a successful pursuit of home hope Bryan McCrystal on the marathon run. It could hardly be further from what he’ll face in Hawaii in October, but he duly accepted his qualification berth.
History shows that male debutants in Kona must earn their stripes. You have to go back over 20 years to Canadian Peter Reid to find a men’s champion who hadn’t previously podiumed, so taking the tape first time out is a big ask.
“He’s shown that he can do pretty well as a debutant in longer-distance events,” Brown argues. “One reason is his background in endurance, but he’s also good at preparing when he decides to prepare thoroughly. I’d expect him to take three weeks to acclimatise as much as he can, but I also think he’s doing it this year to understand how he’ll react physically, to give himself the best chance in the future.”
In trying to topple 2015 and 2016 champion Jan Frodeno, and 2017 and 2018 winner Patrick Lange, who lowered his own course record to 7:52:39 last year and seems able to produce a 2:40hr marathon at will, Brownlee will need to respect the conditions as much as his German rivals. “It’s knowing where your red line lies,” Brown adds. “Alistair can bury himself, but if you do that in Hawaii you won’t finish. It requires a different mentality.”
Unanswered questions
Producing a swim and bike leg strong enough to remain in contention has to be a given, but it’s the run where questions remain unanswered, and, in truth, have been since a hot day in Hyde Park in 2010 when Brownlee flaked out approaching the finish and can’t remember the final yards. While brother Jonny’s near-collapse in Cozumel in 2016 only increased perceptions that the Yorkshire brothers might be susceptible to heat, Brown sees it slightly differently.
“Counterintuitively, a 10km can be more of a threat to athletes who are vulnerable,” he suggests. “I think there’s some good evidence that over 10km you are running much closer to your limits.”
If Brownlee is to triumph he’ll repeat the rare achievement of Brit Chrissie Wellington, who won convincingly on debut in 2007. “He can cope with the pressure, attention and expectation, and with surges on the bike,” Wellington says. “But I do think the marathon will be a huge challenge. My advice is to adapt to the heat long before you get there and develop strategies for racing in it, put spare nutrition in your special needs bag and choose your wheels carefully based on the winds.”
Brown remains cautiously optimistic: “I’m confident he’ll complete with distinction, yet I’d be surprised if he were able to know enough about the conditions without having run it before to be the top man. But I’d hope to be surprised; I have been many times by Alistair.
Can Lucy Charles-Barclay win Kona 2019?
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The top 15 Kona greats of all time
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Five famous Kona rivalries and clashes
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Still only 34, Will Clarke has been a stalwart on the elite triathlon scene since 2002, where he made his debut as an elite junior racer. The road to Kona 2019 has witnessed Clarke collect an U23 ITU world title in 2006, the Olympic Games in Beijing, and failure to make the 2012 team four years later as the Brownlees captivated a nation in Hyde Park (a selection process Clarke described as being “like hell.”).
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The BMC-Vitfit Pro Tri Team athlete’s move to long-course racing has brought about further highs (he has three sub-8hr Ironman finishes to his name) and lows (he’s struggled in his two previous attempts in Kona). And yet he’s back in Hawaii as the best prepared he’s ever been, having spent late summer altitude training at Livigno in Italy before warm-weather acclimitisation in Texas alongside the reigning Kona champ Patrick Lange.
The latter saw Clarke perform low volume, high intensity efforts with the German, and he admits to feeling more potent as a result. But talking to the Brit at a Team BMC showcase at Huggo’s in Hawaii, and you become aware and the sacrifices, perils and pressure that pro triathletes have to face in order to make a living in Ironman.
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“I haven’t seen my four-year-old son for a month and the Hawaii experience will have cost me six thousand pounds,” says Clarke. “It is a sacrifice and a burden, but it’s something I have to do as if you take yourself seriously as an Iron athlete then you have to be here. If you don’t come here desperate, then you can go home. The pressure is good for me and keeps the fire in my belly.”
Clarke’s Hawaii ventures so far have ended in disappointment, and he’s aware of the pitfalls of not racing to his own plan come Saturday morning on the Big Island. “The race does scare me,” Clarke admits, “Everyone over-bikes and moves out of their comfort zone. The worst-case scenario is to miss the packs on the bike and ride on your own for 180km; you need other athletes to bounce off and the aero benefits of being in a group.”
Clarke will be joined by his old friend and former training partner, Ali Brownlee, for the first time in Hawaii. Having had dinner with Brownlee this week, Clarke has high hopes for his fellow Brit. “He’s good to go. He’s really smart and leaves no stone unturned. I think he’s the most talented triathlete in history and he wants his title as the best triathlete on the planet back.”
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And what of Clarke’s own pre-race goals and his future in the sport that’s dominated his life? “I’ll be proud to run myself into the top 10. I want to stay on Team BMC and earn myself another contract with them. My own coaching setup, Will Clarke Coaching, is going well and I want to start a Zwift team next year. But I know that I can leave pro racing with no regrets.”
It’s hours until the start of the 2019 Ironman World Championships and one of the key tech releases here in Hawaii is the new Moov&Cool tech from Huub.
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The technology will be on show in David McNamee’s Anemoi+ tri-suit and is a collaboration between the Derby-based brand and textile innovator Devan Chemicals. The cool comfort coating is said to have a positive impact on core body temperature as well as on heart rate.
The Anemoi+ will be launched following Kona, with Scottish athlete David McNamee (third twice in Hawaii) involved in the testing process of the original Anemoi tri-suit from its conception.
The cooling effect of the multisport formulation reportedly helps evaporate sweat during exercise in a balanced way, with heat thus drawn from the body for cooling benefits. The Moov&Cool tech contains a continuous heat-absorption capacity, which can assist in the heat withdrawal process, and it’s said to work in wet environments as well.
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The Ironman World Champs start at 5:30pm UK time, with McNamee (who was sporting kinesis tape on his neck at the pro press conference) set to face fellow Brit Alistair Brownlee on the start line.
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Jan Frodeno has won today’s Ironman World Championships in Hawaii. The German broke the course record in the process with a time of seven hours and 51 minutes, securing his third Kona title. After being near the head of the race on the swim and bike, Alistair Brownlee faded on the run to finish 21st on his Kona debut.
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Kona 2019 once again had quite possibly the strongest men’s field in the 41-year-old history of the Ironman World Championships. The big name contenders were all present, including a two-time Olympic Champion by the name of Alistair Brownlee on his Kona (and full Ironman) debut.
The 3.8km swim in Kailua-Kona town began after the U.S. national anthem at 6:25am, and swim course record holder, Australia’s Josh Amberger, and Brownlee were straight to the front. The two-time Kona champ and another Olympic gold medallist, Jan Frodeno, was soon to join them in conditions described as the having the biggest swell in at least a decade of Kona races.
Kona swim and @AliBrownleetri following @JoshAmberger in the lead. Lots of swell here. pic.twitter.com/8KmquecoRl
— 220Triathlon (@220Triathlon) October 12, 2019
The big story was reigning champion Patrick Lange having the Kona swim of his life and positioned in the lead pack, but Brit David McNamee missed that lead group. The men would be led out of the swim by Amberger in 47:28mins, with Frodeno (47:31mins) and Brownlee (47:33mins) soon behind in second and third respectively.
Heavyweight contenders Lange (who had suffered from a fever the day before the race) and McNamee (neck injury) were soon to drop out as the bike leg pace was set by Frodeno, Brownlee (who seemed to have a replacement back wheel during the ride) and American Tim O’Donnell. The uber-bikers of Seb Kienle and Cameron Wurf only started gaining in time at the 90km point, and Brit Joe Skipper was with the bike train and in 10th position at 160km.
Lead pack of men’s elites out of the water, @AliBrownleetri comfortably in it. #IMwc2019 pic.twitter.com/waCPXMPctx
— 220Triathlon (@220Triathlon) October 12, 2019
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Into T2 and Frodeno had created a 3min gap on Brownlee and O’Donnell having upped the pace with 30km to go, entering transition after a 4:16:03 bike split. Brownlee’s 180km split was 4:19:59, with Sebi Kienle, Cameron Wurf and Boris Stein all in the mix.
Onto the run and, with the heat rising, the long, looping gait of Frodeno was holding firm. By the halfway stage of the run and on the approach to the infamous heat of the Energy Lab, the German’s advantage was 3:26mins over O’Donnell, 5:30mins over Kienle and 10mins over a fading Brownlee.
Jan Frodeno has just come near us on Ali’i Drive, looking strong. #imwc2019 pic.twitter.com/zzxZbXcdiD
— 220Triathlon (@220Triathlon) October 12, 2019
“All of the predictions come in during the week ahead of the race and people look at the data and race results, but the fascinating thing for us athletes is to then see how it unfolds on race day,” said Frodeno at the press conference ahead of the race, and unfold it would in Frodeno’s favour.
The German, having dropped out injured in 2017 and not made it to the start line in 2018 as his compatriot Lange took the glory (and the course record), held off the challengers to run a 2:42 marathon to cross the line in 7:51hrs and break Lange’s course record of 7:52hrs. “Kona is the Wimbledon of our sport and it’s a great feeling to run on this course after walking in 2017,” was his post-race comment.
It was his third Kona title, to go along with his two 70.3 World titles and Olympic gold from 2008. And it means that the last time a German man didn’t win the Kona title was 2013, making it 10 for the European nation.
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Second was America’s Tim O’Donnell, with another German, Sebastian Kienle, in third. Joe Skipper was top Brit in sixth with an 8:07 finish, with Brownlee coming home in 21st after a 3:13 marathon (and 8:25hr finish time) and Will Clarke in 25th.
Anne Haug today made it a German sweep of the top step of the Ironman World Championship podium, crossing the line in 8:40hrs to win her first Kona title after Jan Frodeno had scored victory in the men’s race. Haug would pass Britain’s Lucy Charles-Barclay halfway through the run to deny Britain a first Kona crown since 2012.
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The talk ahead of the women’s Ironman World Championships race was largely centred on the battle between four-time Kona champ and Swiss athlete Daniela Ryf and Britain’s Lucy Charles-Barclay. The latter had led out of the swim and for the vast majority of the bike for the past two editions of Hawaii, but Ryf had run her way to Kona glory.
Once again, @LucyAnneCharles first out of the women’s swim, this year in 49:07. #IMwc2019 pic.twitter.com/XBwCTCwRPD
— 220Triathlon (@220Triathlon) October 12, 2019
The big swell on the swim saw Charles post a slightly slower time than in 2018, coming out of the 3.8km swim in 49:02mins, first female and ninth overall including the men’s field. At the halfway point of the 180km bike, Charles, 26, was leading by 5mins over Germany’s Anne Haug, 36, a formidable runner on both the ITU and Ironman circuit.
Ryf, who looked to be suffering, was back by 8mins and failing to gain time on the leading riders, with the deficit extending to 10mins by the three-quarter 135km stage.
Charles had said at the press conference on Thursday that “the fire was in her belly” after a drafting violation put paid to her chances of Ironman 70.3 World Championships at Nice in September. Lucy would arrive into T2 after 4:47:21 on the bike, chased down by the German pair of Daniela Bleymehl and Haug. Ryf was an unheard of 12:55mins in arrears. Could Charles-Barclay become the first Brit winner since Leanda Cave in 2012?
And here’s @LucyAnneCharles on Ali’i Drive, 7mins ahead of Anne Haug #IMwc2019 pic.twitter.com/ryyEuV2MEc
— 220Triathlon (@220Triathlon) October 12, 2019
When the mercury rising, the Kona marathon run saw Haug whittle down Charles-Barclay’s lead of 7mins to 5mins by a third of the way through. Charles-Barclay had run two sub-3hr Ironman marathons in 2019 and she’d need to again in Kona to hold off Haug’s challenge. By the halfway stage of the marathon run, the Brit’s lead had been whittled down to 2mins by Haug and 4:30mins by Aussie Sarah Crowley.
Haug would finally make the pass in the Energy Lab, with Charles-Barclay having held the lead for over seven hours. The German would cross the line in 8:40hrs to take Germany’s first women’s Kona title; her marathon run leg was 2:51:07.
Charles-Barclay was passed by Crowley but dug in to retake second spot and hold on for her third consecutive second-placed finish in Hawaii after an 8:46hr finish. Crowley was third.
Anne Haug decisively passes Lucy Charles-Barclay on the run to take the lead at the 2019 @VegaTeam IRONMAN World Championship! #IMWC #AnythingisPossible #VegaTeam pic.twitter.com/epAVg9wRby
— IRONMAN Triathlon (@IRONMANtri) October 13, 2019
WHO IS ANNE HAUG?
Half a decade ago, Anne Haug was one of the most consistently strong athletes on the ITU circuit. The German won the Grand Final in 2012 to finish second overall in the WTS standings and followed that with two WTS wins and five podiums in 2013.
A stress fracture in her hip in both 2014 put paid to the German’s winning-WTS form, and she contemplated quitting the sport for good. But she soon become a 70.3 powerhouse due to her half-marathon run split, and recorded victories at Ironman 70.3 Lanzarote, 70.3 Dubai and 70.3 Oceanside in 2017.
The German made her full-distance debut at Ironman Frankfurt in 2018, where she finished just off the podium, before coming third at Kona 2018 after the day’s fastest women’s run split of 2:55hrs.
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She’s also coached by Dan Lorang, a man who knows a thing of two about converting ITU athletes into Ironman greats (see also one Jan Frodeno).
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With over two thousand age-group athletes competing, the 2019 Ironman World Championships were far from being just about Frodeno and Brownlee, Charles-Barclay and Haug.
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The GB team had a sizeable contingent of around 150 racers, having qualified from Ironman races around the globe in the 2019 and late 2018 season.
One such athlete was Will Newbery, a long-term presence on the UK tri scene, former national champion and head coach at ‘9 Endurance Coaching’.
Having hit his goal of going sub-10hrs in the M40-44 category in Saturday’s 226km-long race, here’s Will’s verdict on the Kona experience for age-groupers…
ON THE KONA RACE WEEK EXPERIENCE
Kona is like Disney land for triathletes. All the big brands are grabbing your attention, all the fittest humans in the world wandering round in their Speedos. There’s a huge buzz for the few days before, and some panic training to try to emulate the super athletes when really you should be resting! The locals are so friendly and they seem genuinely happy and in awe of everyone.
ON REPRESENTING GB
I went to the Parade of Nations and that’s a brilliant experience, but I wanted to have a bit more time with close friends and family rather than do the Team GB thing. I had eight athletes – and myself – that I’ve helped coach over the years here, so I tried to give them support if they needed it.
ON THE HAWAII SWIM
The course is so tough. On paper it should be fairly easy but the elements add a whole new dimension. The heat wasn’t ridiculous on Saturday but the humidity hit hard. The swim waves were interesting and definitely broke up the majority of the packs but disrupted the swim. My age-group started 2nd and within 400m we were catching the weaker swimmers from the group in front.
ON THE BIKE & RUN
The wind on the last 55km of the bike was brutal but the run is awesome. Ali’i drive is crazy. Busy. Loud. It’s tougher than you’d think with the gentle undulations. And the Queen K is like an oven with no wind. And it’s so quiet out there with no traffic, so the only noise is your feet on the asphalt and the aid stations.
ON THE KONA FINISH LINE EXPERIENCE
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The return to Kona town is okay but by that time the energy reserves are fading. Coming down Palani is a blessing because you know you’re a mile from home, but it’s so painful on your quads. With cheering and shouting crowds, it’s one of triathlon’s most recognisable finish line experiences and it doesn’t disappoint. I set out to go sub-10hr and managed to do that, so I’m super happy.
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GB’s Lucy Charles-Barclay gave it her all but victory wasn’t to be hers and she finished second for the third year running
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Kona you beautiful beast you…
Ready for the off: swimmers nervously wait for the buzzer
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The long road ahead: cyclists out on the 180km bike leg
Beautiful Kona – there’s nowhere quite like it for triathletes
Matthew Brumby of Australia out on the road
The evening sun: runners competing as the Kona sun sets
It’s a family affair: Tim O’Donnell celebrates after his second place finish with his wife and Kona great Mirinda Carfrae
It’s a German first: Anne Haug holds the German flag aloft as she not only celebrates winning Kona but also being the first German woman winner…and therefore, as fellow compatriot Jan Frodeno won the men’s, it is also the first time Germany has done the double
The support network: Reace Charles-Barclay supports his wife Lucy at the finish after she gave the race everything she had
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The final finisher: The incredible 80-year-old Al Tarkington from the United States crosses the line
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Triathletes of Scotland! Do you want to:
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– Train in a professionalised squad with 121 coaching up to 9 times per week from an award-winning coach?
– Receive sponsorship from companies like CLIF Bar, Aquasphere, MP swimwear and Forth edge?
– Get regular mentoring, education sessions, socials, free facility usage as well as accessing a network of over 200 athletes and coaches through membership of one of the biggest and oldest clubs in the country?
If so…One of the oldest tri clubs in Scotland, Edinburgh Triathletes, is set to launch a new adult age-group performance squad for athletes of all distances seeking a more professionalised training environment and coaching support.
The new squad will be sponsored by Simpson & Marwick, one of the biggest solicitor estate agents in Edinburgh and East Lothian (www.simpsonmarwick.com) and built on the foundations of the highly successful JETS squad which produced 66 GB age-group performances, 11 medallist, multiple 70.3 podium finishers and Scottish, British, European and World age-group champions as well as awards for both coaching and athletic achievement across the last 5 years.
Previous JETS and new ET Squad coach Joel Enoch says “While the JETS had been more successful than I could have possibly imagined, there seemed to be a better opportunity to support triathletes and grow opportunities for both athletes and coaches by relaunching as part of a large and well established club such as ET. One of the weaknesses of the JETS set up was that it was a bit isolated from the wider Triathlon community, but the new ET squad offers an exciting opportunity to support squad athletes more fully, in a more sustainable manner that also benefits the wider club athletes as well as offering for more advantages for sponsors. I am thrilled to have the opportunity to develop this new coaching environment with the rest of the ET committee and membership”.
The focus for the club now turns to establishing a roster of athletes who want to take advantage of this initiative and they are keen to hear from any triathletes based in or around Edinburgh who are interested in applying for the upcoming 2020 season. Training is due to start on Tuesday the 29th of October 2019 (so time is of the essence) and ET aim to build athlete numbers over the following weeks establishing a full squad of 13-15 athletes by Christmas.
The aim is to offer a professionalised training environment to amateur athletes at the best value possible. Squad athletes will receive:
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Up to 9 coached sessions per week (swim, bike, run, brick and S&C)
Regular programme of mentoring and 121 sessions (individualised approach)
Education/Athlete development sessions
Technique video analysis sessions
Sports psychology training
WKO Training metrics analysis
Athlete handbook and training session library
Free access to squad facilities for sessions
Sponsor benefits (From partners such as CLIF Bar etc)
Discounted massage, nutritional profiling and S&C support
Free ET Tri-suit
Online group and individual planning and monitoring documents to track progression
Squad socials and annual awards
Access to squad WattsApp group
Access to squad turbos for indoor sessions
Access to ‘full’ coaching (limited places and at additional coast)
The cost for this will be just £137.50 per 4-week block (12 blocks per year), in addition to the £110 ET Gold Membership fee (which in turn gives members additional discounts).
Is it for you? The ET squad is about establishing a group of individuals who want to excel together towards international competition or qualification (GB AG, 70.3 or IM); but personality and mindset are most important. Ask yourself, are you:
Committed to – Your training, growth, long term development, coaching process and racing?
Questioning – Will you try new things to get new (and improved) results?
Trusting – able to place yourself in the hands of a coach and an annual training process?
Professional – Becoming ‘elite’ in what you do in training and how you do it?
Positive – Enthusiastic about the opportunities you are presented with. Someone who avoids negative talk?
Growth minded – Looking to improve your performance in all areas as much as possible?
If this seems like an exciting opportunity you would be keen to explore, we want to hear from you. Even if you aren’t sure, ET would be very happy to talk it though with you and you can try a few sessions for free before you commit.
If interested, email Squad Coach Joel Enoch: [email protected]
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ET will be reviewing applications over the coming weeks and having conversations with athletes from the week of the 21st of October onwards.