2011

Another text book example of pacing, average power remains consistent across the entire day. There is a little more variability than in Nick’s race, but the difference isn’t huge. What does stand out is the pacing strategy – Nick races at 75% of his FTP, Roger has raced around 80% of his FTP every time. I raised Cap 1 in the chart to reflect this intentionally harder effort.

Breaking out the percentage of time Roger spends above each cap we can see that 65-70% of his time is above that 80% of FTP point. He consistently holds this over the ride with little real drop off, any decline in the third quarter is likely a result of the descent from Hawi. And he ran well afterwards – feeling in control and reducing the gap on the age group winner. The whole race was controlled, but his pacing strategy was more aggressive than Nick’s.

2008

Roger’s first trip to the island wasn’t that different. There is a little more decline, clearly he pushed harder in the early stages of the race, but it’s still well controlled. Again he’s working at around 80% of FTP, but he runs well enough to finish in 9:47. Roger’s strong run allows him to push the bike more and hold on for the marathon.

2009

The second trip to Hawaii was a different affair. There’s a significant decline in power over the course of the race. Overall he managed the same average and normalised power as in 2008, but achieved it through an excessively hard first half. This can clearly be seen in the power distribution below.

It’s worth noting Roger still finished in 9:46 and seventh in his age group. The pacing may look poor, but once again he ran well off of it. I remember running with him along Ali’i Drive until he dropped me a few miles in, the rest of the race all I could do was hold him one minute ahead. The result was good, just not achieved in the way we might expect. I would much rather see the flatter profiles of 2008 or 2011, whether that would have resulted in an even better performance is another question. Potentially his run was aided by recovering at the lower power of the final quarter.

2010

Again the power trends down, but this time it doesn’t start as high. This is his lowest power year in Kona and the only time Intensity Factor (IF) drops below 0.80; variability was up and power down. A fade like that would typically suggest that an athlete worked too hard to begin – the effort was unsustainable. 2010 stands out amongst the other files as Roger never seemed to be up to working at his usual level.

The first quarter was sensibly controlled, then things pick up in the second with the climb to Hawi, after that he never manages to sustain that effort, the final quarter appears to be far weaker than in previous trips. Whatever affected power output on the bike was recovered on the run and he ran to a respectable 9:50 finish. Again a weaker final quarter may have kept him fresher for the run.

Overall

There is remarkable consistency in Roger’s performances, despite changes in the details. Top level power numbers haven’t changed much other than a dip in 2010, but the quality of pacing has and this year saw no real decline. Holding an effort that trended just below 80% of FTP worked and set him up for a new Hawaii PB. The data looks good and given he can run well off the back of it 80% seems a reasonable target to use. There’s no real scope to race at a higher intensity so the next step has to be raising FTP and having more power to work with.

Roger’s position reminds me of my own – we know how to race, all we can do is keep working to raise our power and pace.

For two years I’ve travelled, trained hard with my only concern being how could I go faster? Life was about using every minute of time in an attempt to be a better athlete. It was a lot of fun. It was tiring.

I’ve lost some of that fun. Numbers that were interesting to look back on are increasingly dictating every minute of my day. I think I’ve stared at my Garmin more than the scenery on recent rides! Training has become mechanical, constantly comparing the feel in my legs against the wattage on the screen. I remember the pleasure of my running block or the moment things clicked in the pool, but lately that’s been absent.

What I’ve been missing in training I’ve found in coaching. The last six months have transformed this into a genuine job. Despite modest expectations I’m far further down the road to a sustainable athletic lifestyle than I anticipated. Putting time and energy into developing as a coach was one of the most rewarding aspects of 2010. I’ve no doubt that when my body is long past ten hours of racing I’ll still be helping others on their way.

The passion for triathlon isn’t gone, but change is needed.

My annual goals shouldn’t be defined by what I won’t be doing, I need to avoid negatives and focus on positives. I won’t be racing in Kona, but I’m not announcing my retirement from sport. I want to remove the pressure for a year and allow myself room for a broader focus. I want the time and energy to improve as a coach, this is what’s going to sustain me in the long term. I want to rediscover the fun of training and be in a position to explore new approaches.

In training I’ll aim to deliver the kind of consistency I write about for the entire year. I’m particularly putting an emphasis on swimming and running. I’ve reaped rewards from blocks of focussed work in both, expand that to a year and the potential is huge. I want to end this year a significantly better swimmer and runner than I started. The training may not pay off immediately, it may rule out breaking 9 hours, but long-term I believe it has the most potential.

I’ll still be racing in the summer. Ironman Austria and Challenge Henley are already entered and I’m weighing up between Ironman UK and the Outlaw Triathlon. I’m racing for fun, not performance and I’ll pick my events on that basis. I may break some of my own rules and indulge in races I’d not normally consider during an Ironman build, I can’t deny the appeal of an Ultra. Whatever choices I make will be weighed up against the aim for consistency.

To support the change and help rediscover the fun I’m reducing my time on the bike. I’ll ride, but no more than the minimum needed to maintain fitness. Focussed work on the turbo to get the job done and allow me to swim and run as I need. In the short-term I’ll lose a little on the bike, but this is about making an overall shift as an athlete. It’s going to take time, I can’t achieve everything at once.

Beyond training I’ve taken steps towards a sustainable athletic life, but there’s a way to go. I aim to develop my abilities as a coach, learning from others and gaining experience. I want to improve as a writer, enhancing my skills and looking for opportunities to reach a wider audience. A combination of knowledge and clarity of communication provides a sound platform for long-term sustainability.

I will race at Kona in 2012.

I’m not retiring, Hawaii remains the major draw. I’ve yet to give it my best and I don’t intend to leave things that way. Over time my aim has transformed from completing an Ironman, to qualifying for Kona, to performing there and earning a podium spot. Stepping up to qualify took dedication and hard work, placing in my age group requires more. I need to be a better athlete and to achieve that I need time to improve in each sport. That’s a two year project.

It’s a year of big changes. Finding a balance between developing my career in coaching and as an athlete. Putting an emphasis on enjoying training and racing to their fullest whilst not worrying about performance. Consistent work in all areas of my life to ensure long-term success. When I set my goals for 2012 I’ll confidently write about achieving a breakthrough performance and expanding a successful business.

Since crossing the finish line life in Hawaii has consisted of serial consumption. Whether it’s coffee and cake, midnight snacking on expo freebies or indulging in Splasher’s burgers. I’ve been making up for lost time on the condition that when I leave the island it stops. I’ll accept a little winter weight gain, but no more yo-yoing.

Rather than recount the meals I’ve eaten I thought it more appropriate to use this blog to gather some thoughts around the race and the year ahead. Whatever the outcome completing a goal makes me reflective. I can’t claim to have achieved what I set out to, but I’m happy with the result.

One of the challenges with racing is arriving on the start line in good condition. How many of us on Saturday had injuries or illness to deal with? Ironically I remember discussing how one of the remarkable aspects of Chrissie Wellington’s performances was she’d always turned up race fit. As we saw anyone can have a bad day and be taken out before they reach the start line.

A combination of massage, Spidertech Kinesio tape and Compressport calf guards kept my injury at bay. My calf passed through race day in comfort whilst the rest of my legs fell apart. I expected problems, but made the choice to play out the race as if I was fine.

Slowing on the Queen K I considered how I’d coach someone in my situation. Ninety percent of the time I’d advise them to take the run easier or perhaps even pull out. Sometimes that’s not an option and you have to take the chance. A goal race or World Championship event is just that occasion. Months of work would be sacrificed if I didn’t at least try.

I’m happy with my result because I tried and whilst it may not have worked on another day it could be a different story. Elements of the race vindicate recent training and are another step in breaking an obsession with volume. I swam steadily for a better result and then I biked easier than a training ride. So much time has been focussed on pushing the bike that race day genuinely felt easy.

I set myself up such that had I run to form then the potential was there to break 9:30. Watching the clock that possibility existed all the way along Ali’i Drive. It died on the Queen K to be replaced by a goal of sub 10. Eventually even that goal was lost, but I didn’t give up, I remained focussed on completing as best I could.

I have a longer term goal of podiuming in the 35-39 age group. As this year’s results demonstrated it’s not going to be easy, even my perfect race wouldn’t have made it. I’ve taken steps in the right direction if I can bring my best swim, bike and run together on one day I’m close. The goal is long term, there’s time to build.

By Thursday I’ll be back in the UK and facing my first winter for a couple of years. Kona has felt like the close to a chapter of my life. Okay perhaps that’s a little melodramatic, but having been migratory for a while I’m settling down. It starts with a training break and time to focus on other goals.

On a personal level I’ve a whole season to build aiming at a Sub-9 Ironman in Austria. The planning alone is a major task it’s going to take focussed sessions to achieve this goal. I have to face up to the fact I’m a working athlete with limits on my time. Business is growing rapidly and needs attention.

I’m looking forward to the challenges of being a successful coach and athlete. While the last two years have been filled with ambitions for my racing I now find myself setting out long term coaching goals. I may not be travelling the world, but still have an adventure ahead of me.

Despite increasing nerves I managed one of the best pre-race sleeps I’ve ever had. Waking feeling rested was a great start to the day. I had a quick pre-race breakfast of a bagel with peanut butter, jam and cheese along with a yoghurt then headed over to body marking.

Staying at a hotel across the road from transition has it’s advantages I’d been body marked, set-up my bike and was back in my room in twenty minutes. I could rest up for another hour before getting into my race kit. It’s the perfect way to start race day and takes the pressure off.

I got kitted up and wandered down in time for the pro start and to hear that Chrissie Wellington wasn’t racing. An early indication of what an exciting pro race we were in for this year. Once the pros had gone we were encouraged into the water, with half an hour till our start I hung back waiting.

Where to start the swim was a point of concern after last year’s problems. A different buoy layout made the things simpler. Noticing that the middle of the field was thinner I headed there as it should mean less people to swim over me.

There’s tension on the start line as everyone tries to keep their own space and not lose ground. We’re given a rough indication of how long to go, but it’s very rough and you know any moment the race could start. About thirty seconds after a two minute warning the cannon fired and we were off.

It took ten metres for the mass of bodies to spread and my hands to catch water. From then on it’s a matter of following the draft. My choice in start position was perfect I missed any rough stuff and was carried forward in the huge draft.

It’s still a tough swim and whilst I’m feeling better about swimming I never felt I gave it enough. When I reached the pier I was fairly pleased to see 1:06 on the clock. Faster than last year and without the aid of the swimskins. A clear improvement and I’d guess close to the equivalent of an hour in a standard wetsuit swim.

A dash through transition, grab my bag, into the change tent and sort my kit out. I’m never one to really rush transitions but try to keep it simple so I don’t faff too much. Shoes, race number, a couple of spare gels, a Biest Booster and sunnies on. Swim kit in the bag and off to the bike.

One of my goals on the bike was to settle into a strong pace early on. Last year I built slowly finishing strongly, but think I under performed for the first 90km. Though I was keen to push the initial section on Kuakini Highway is hectic and athletes hammered past. I knew I was working and stuck to my pace.

Once out on the Queen K and heading to Hawi I started pulling back those places. The winds were light and mostly behind us so I made good time all the way to Kawaihae. There we turn to climb up to Hawi. It’s an unremarkable climb except for the wind and today was gusty.

I moderated my effort knowing racing the climb would take me too far out of my comfort zone. After the turn around the speed of the descent was limited by my confidence with the side winds. You could see how far athletes were having to lean to stay on the road. I was pleased to hear from veterans that it was one of the windier days out there.

Back on the Queen K that was it – time trial home. I’d practiced this twice in the taper the only difference today was I’d go easier. I was nervous I’d gone too hard too soon and might not have it in me to push. I took the second Biest Booster of the day and started the effort.

My legs were there and I soon picked up pace. The wind was relatively light and speed was higher than I’d expected. No reason to let up I kept myself moving through the field aiming to make up as many places as I could. Near the airport I realised I could go under 5:05 and this seemed a perfect target. It helped me push right till I reached Palani once more.

With a smooth transition I started the run with the race time under 6:20 meaning running a 3:25 would set a new Kona PB. Whilst that should be easy I was aware I’d not run more than 30 minutes in a single session during the past two months. With such light run volume due to injury what would happen next was a complete unknown.

The smart approach would be to set off at 3:25 marathon pace. As I ran up Palani I realised I’d not calculated mile pacing for the run (being the US kilometre markers were only every 5km). More significantly I took a gamble and headed off at 3:10 pace something I’d have been confident doing at the start of August.

It held together well along Ali’i Drive and on the return. I got plenty of comments that I was looking good and I felt it too. I hit the climb up Palani to the Queen K bang on 3:10 pace and was inspired seeing Macca making his move on Andreas. Less than a mile to go and they were neck and neck, the mens race was clearly very exciting.

Third time on the Queen K and the pace dwindled. I tried to maintain focus, but there was ever increasing pain in my hip flexors and adductors. I suspected a lack of run training meant they were currently underdeveloped. I did my best to push on as I recorded sub-8 minute miles.

Jogged down the hill in the Natural Energy Lab I was becoming increasingly weak and a little wobbly. By the time I reached the bottom I accepted I had to walk. I made a brief attempt at running after the aid station, but it wasn’t happening.

Recalling how last year Macca had fallen off pace, regrouped and pulled it back I decided I’d walk through special needs eat my M&Ms and once I was out of the Energy Lab I’d run again. Taking splits for the miles it was shocking how long walking takes adding to my determination to run again.

At my lowest point in the race a whole bunch of friends came running by. Each of them giving me encouragement as they struggled with their own races. It helped me to get back in the race though it was Steven’s huge cry that if I kept going at that pace he’d catch me that really pushed me along the Queen K!

Reaching the Queen K for the final time I had no excuses and started running again. The first couple of minutes were agony as my legs had seized up. I promised myself I could walk each aid station, but had to run between. I was roughly aware that maybe I’d break 10 hours too if I could just hold a decent effort level.

So there I was hobbling along the Queen K desperate for each aid station and the short break it gave me. I’d certainly come to appreciate how important long runs really are! As I checked the miles off the chance of going under 10 got slimmer.

Reaching the 25 mile mark at the top of Palani it was obvious I’d need a sub 6 minute mile to stand a chance. I tried! There wasn’t much chance I’ve done it in the past, but today I’d be lucky with sub 7. I reached Ali’i Drive feeling wobbly, but desperate to finish and unwilling to stop.

Pushing as hard as I could to cross the line in 10:00:38 so close to another sub-10. It had been a tough day and to be that close in the circumstances was very satisfying. I couldn’t be disappointed with the result because I’d come in with so many uncertainties.

In fact I can see so many positives, the improvement in the swim, the performance on the bike and the knowledge that despite the run build I could still perform like that. This wasn’t my day for a stellar race here, but it gives me confidence that I can have that race here one day.

Chatting with friends in the finish area, there were some superb performances amongst them. Whatever their results everyone seemed to have taken positives away from the day. My race season was over and it was time to kick back. I spent the rest of the day eating what I liked and hobbling around to see the final finishers.

The swim went reasonable well with a 1:06, 3 minutes better than last year without the aid of swimskins. There’s an element of pot luck with the swim in Kona. I managed to pick a spot that seemed to avoid the worst of the melee at the start. There’s a draft the whole way round and whilst I never felt I really pushed I got round efficiently.

The bike starts with everyone hammering away and going flying by. Until I was out on the Queen K I seemed to be constantly overtaken. On the highway I was in time trial mode and went flying by people the whole day. There was the odd person who overtook me, but on the return to Kailua-Kona I made up lots of ground.

I was really pleased to go under 5:05 a big change on last year though I suspect the headwinds on the return were a little lighter. That said I know I was working at a higher heart rate all day. Whether that was too hard is another question of course.

The run started well and continued that way all the way to the top of Palani. Then along the Queen K I started to slow and by the bottom of the Energy Lab I was beginning to weave on the road. My legs were in agony. Having not run more than an hour in any given week for two months I kind of expected this.

Oddly it wasn’t the calf that hurt, but the hip flexors and adductors. As I feared the run specific muscles were giving in. I walked the next couple of miles enjoying a pack of M&Ms I’m glad I put in my special needs bag. First time I’ve used one and it helped me through a low patch.

I’d promised to run at the top of the Queen K so set off as best I could. Never able to go faster than a 8 minute mile and having to walk aid stations. It was a nasty slog home and a very clear demonstration of how much is lost once you have to walk. Much as the leg pain was one issue I suspect I’d under nourished on the run.

I pushed as hard as I could for the final mile, but despite best efforts missed going under 10 hours this time. Still that’s two reasonable Kona performances. My swim and bike have progressed and I knew there were run issues to face. I’m optimistic that I can improve off this and once I’ve got some run training under my belt put the whole package together.

Right off for ice cream.

I followed Steven out and we grabbed an espresso hanging from the side it turned out they were still sailing and moving away from the pier. Not wanting a long swim we downed our coffees and quickly made our way back in. Less than twenty minutes and all my training was done. The next time I’ll be active I’ll be racing!

Another massage before a leisurely breakfast at Tantes. It struck me how chilled we all were there wasn’t much sign of race tension at this point. Lots of joking about the race and recollections from previous events. Hard to imagine that we’d be out racing in the heat in less than 24 hours.

I broke my rule and returned to the expo to get myself re-taped up. To my relief the Spidertech queue was short and I saw the same physio as before. She used extra glue to apply new tape so it should last the whole of tomorrow. We’ll see whether it makes a difference out on the course.

The rest of the day was spent back in my room chilled out in front of House reruns. At least I tried to chill out as race nerves finally kicked in and the tension mounted. Time seems to drag and I just wanted to get the race done.

I remind myself how I’ve chosen to be here and how this is what I do for fun. It’s tough and challenging, but ultimately I enjoy it. When I’m swimming, biking and running tomorrow it’s just like a training day. In fact at times I’ve worked harder in training. I know how to push myself through it all.

I racked as early as I could it’s mercifully quick here thanks to the huge number of volunteers. You have your own helper all the way through transition. Then an early dinner with Steven and Roger, a quick stop for coffee and cake (!) and now relax until bedtime. There’s a long day ahead of me.

Apologies for the brevity of this post, it’s been a quiet day and I’m too nervous to write more! Thanks for all the good luck messages it’s much appreciated. My race number is 1502 you can track me on Ironman Live. To all my friends competing out here too good luck and I’ll see you out on the course.

Every race has unknowns, but my run fitness leaves big questions that I can’t answer until Saturday. It’s never a matter of can I finish? I’ve confirmed that enough before. Nor is it whether it’ll hurt on the day because I know at times it will. The question is how will I perform?

Last year my long campaign to reach Hawaii finished perfectly. Not only did I qualify I came to the island and went sub-10 hours first time. Returning for a second attempt I’ve already set the bar high! When I consider performance I wonder if I can improve on that result.

It could well be tight, but a good plan will help me get there.

Swim

As I learnt to my disadvantage last year swim placement in Hawaii is critical. It’s the roughest mass start I’ve been involved in. So many athletes of similar swim ability ensures large bunches. Place yourself incorrectly, end up in the wrong bunch and there’s a long swim ahead.

There’s no fear of missing a draft, it’s all down to getting the right draft. Based on how I’ve felt over the past two weeks I’m going to place myself further forward. Somewhere central or to the left and four or five rows back should see me amongst my swim peers. I’ll definitely avoid the far right after last year!

It’s going to be a rough start where ever I place myself I have to accept that and be mentally prepared for what’s to come. I’ve handled it before and it’s never as bad as I remember. After a few hundred metres things will ease off, they’ll be room.

Once I’m settled it’s about enjoying the well chosen draft and focussing on good stroke technique. Keeping mentally and physically relaxed and swimming exactly as I do in training. Regular, even breathing and build into the swim I suffer when I go too hard too soon.

My goal is to beat last year’s 1:09 swim. Of all last year’s times that’s the easiest to improve on. Plenty of mistakes were made at the start and I under performed. Second time means no excuses. I want to be close to the hour mark, definitely under 1:05.

Bike

There’s been a lot of focus on cycling recently and I’m riding harder than I have in the past. This year has seen very different bike training to past seasons. Huge mileage for the first few months of the year through a break and into a tough period in Lanzarote. Then easing back to focus on running and once again taking the forefront with lots of intensity in the final build.

I’ve established new PBs for some of my peak powers as much an indicator in the difference in training as my performance. Every ride has practiced pushing with time spent at or above race pace. It’s been challenging, but the result is I’m changing as a rider.

In 2009 I found it hard to get going. Until the turn at Hawi I felt terrible, but it all came together there and I returned strongly. Since arriving this year I’ve practiced pushing home going a little harder than I will on race day. I know how it can feel and I can deal with it.

The big difference I want to make is minimising that warm-up period. I don’t want to have aching legs and a slow build into the ride I want to get to race pace fast. There’s a balancing act too much too soon will leave me tired later and I suffering on the return leg. I take confidence from recent training and testing that with the right fuelling I can maintain a harder effort than I think.

It’s hard to target a bike time as the winds are a huge factor. Last year’s 5:15 was a great performance and I’d be happy to match it, but I didn’t come here to do that. If I can shave some minutes off through more consistent effort I’ll be very happy. Ultimately the aim is to be more efficient early on and still move through the field in the second half.

Run

Then the unknown. What really happens to run fitness when you barely run for two months? When fitness is there, but time on feet isn’t what are the issues you can expect over a marathon?

I wish I had certain answers to these questions, but until Saturday I won’t know. Aerobically I can handle the run, but I suspect they’ll be some smaller muscles grumbling under the work load. I’m going to go in Kinesio taped after the success on the training run and hope to minimise calf problems.

I’ve two goals in mind. The more realistic goal is to get round in 3:30. The dream goal is to run as well as I did last year. It’s a stretch and I’d be delighted to achieve it, but I’ve no evidence that I can from the last ten weeks.

A 3:30 marathon may sound fast, but I know it’s an easy and natural training pace. By default I’ll fall into that rhythm and it’s only going to be if the body is less tolerant of running impact that I’ll hit problems! It’s hard to say and with Saturday looking like being a scorcher conditions won’t help.

I’m not taking risks and will be packing a special needs bag for the first time. If I’m 18 miles in at the Natural Energy Lab and suffering I’m not taking any chances. I want some kind of chocolate pick-me-up to help with the long trip home!

Overall

As I said to some of the guys at the Biestmilch party on Monday. Given the injury and build to this race I’ll be happy to enjoy the day and have a fun race. Getting to Hawaii is the big achievement in most people’s eyes what you do here is just a bonus.

I then added that I would like to beat my time from last year! 9:47 makes it a tall order, but perhaps I’ve got the extra fitness in the swim and bike to carry me through to a better run.

Lots of people showed us their tattoos some had been quite creative with them. Halfway through the legendary underpants run came past to entertain us. Once the sun peaked over the hills things started to really heat up and as business calmed I decided to get on with my run.

Another trip round my short circuit to test the Spidertech tape and new K-Swiss shoes. I set off knowing the next fifth-teen minutes might give me some hope for my calf. Jogging down Palani back to the hotel I was pleased I’d not had any issues and the shoes felt great.

I went straight to the A.R.T. tent for my regular morning massage from my fourth therapist. He did an excellent job digging into my calf, piriformis and psoas. Once again I walked away tension free. Each day I’ve been getting better all I need is my own A.R.T. therapist at home!

The dilemma I faced was which shoes to run in. I know it goes counter to popular advice, but the K-Swiss shoes feel so good. In terms of ‘breaking in’ a shoe I’m really not sure what I’d be aiming to achieve. I’ve never changed training for shoes before and don’t run much in my racing flats before I race in them.

As a step towards making the decision I broke my rule and went to the expo to buy elastic laces. A matching luminous yellow set with hibiscus flower prints on the toggle, very nice. A final jog in the shoes tomorrow and then at 2:30 I’ll make my choice as I check bike and bags in.

The rest of today was spent admiring the inside of my hotel room and watching reruns of House. I went for a wander later in the afternoon to stretch the legs and the town was dead. Smart athletes are keeping off their feet and finally resting. Other than this evening’s opening ceremony there was no reason to go out.

As ever the food at the ceremony is surprisingly good with the exception of the cakes, but it’s too soon for cake. I’d been telling some first timers how good the opening ceremony was. Sitting through it for a second time I got a sense of deja vu and have to admit it dragged. I think the first time is the best, after that I could take or leave it.

Taper Comparisons

This afternoon’s spare time gave me a chance to compare taper training to past races. Not that I can do much with this information, it’s interesting to see where things lie.

I tried planning the taper using WKO’s Performance Management Chart (PMC) at Kona last year. The typical targets are dropping fitness (CTL) no more than 10%, raising form (TSB) to a positive value and lowering fatigue (ATL) as far as possible. I’ve found estimating training stress for taper sessions the easiest way to attempt this balancing act.

Lay out the plan in WKO and compare the PMC with previous race tapers. If the pattern is similar to successful races then I’m reasonably confident it won’t hinder race performance. It doesn’t tell me if it’s an optimal taper, but gives guidance. There’s a process of trial and error in finding the best approach.

Starting with fitness (CTL) the two Kona’s are similar despite notably different approaches to training. In 2009 volume was predominant with more long rides at lower intensity. This year overall volume has been lower with one long ride per week and a lot more intensive riding during sessions.

Peak training occurs three or four weeks before the race. I’ll have been building CTL up to that point. After a slight drop from peak fitness I head into the final two weeks. The first week I maintain CTL then in race week I steadily lower it. Even New Zealand with its significantly higher CTL follows this pattern.

This taper has a larger drop in CTL leading into the final two weeks. A bout of illness just before I left the UK stopped me getting on the bike. Combined with travel I had a longer break from cycling than planned and my CTL took a hit. Ultimately I couldn’t regain the lost CTL without impacting my taper.

Choosing a target for TSB is more of a challenge whilst these four races were all good performances I’m not convinced they were peak performances. My bike TSB score seems high and I’d be happier with a figure in the teens. The problem comes that to lower TSB I have to train more so raising ATL and CTL.

It really is a balancing act and whilst I’d like lower TSB (I’ve raced well off low TSBs in Roth and Western Australia) I prefer more rest over more training. This is where the art of the taper comes in. I know a TSB in the high 20s will work and whilst it may not be optimal it’s a compromise that allows me the rest I want.

More for curiosity I’ve looked at the startlingly different run CTLs. We go from ITU Long Distance Worlds with a run focus and light taper through to this race where I’ve been unable to run. Low run fitness levels give no real sense to a full run taper. There’s nothing to rest or recover from.

My focus for the final few weeks has been short runs and avoiding developing further calf problems. I’ll be reliant on overall fitness levels to carry me through the marathon. This race’s CTL follows a similar flat pattern to 2009′s Kona and New Zealand just at a much lower level.

With falling CTL comes high TSB and this taper is unusually in that I’m training my TSB down to a typical race value. Somewhere around ten seems to work, but in most events I need to ease off running in the final weeks to get there. It’s hard to read anything into my run charts I really am going into this one blind.

The build up to Hawaii has left me uncertain of how the race will go. To an extent how similar the PMC charts are to my regular tapers surprises me. How much confidence that can give me is another matter entirely.

Lowered expectations have made me so much more relaxed about the event. In fact today I’ve been told I’m far too relaxed twice! Seeing the swim start in a video clip during the Opening Ceremony gave me my first experience of race nerves. It’s real and it’s happening in two days.

A lie in would have been nice, but close to a race I prefer to train early so was in my race kit and out on the Queen K by eight. With the temperature rising I started my first race pace interval watching heart rate as I pushed towards the airport. I committed a sin and feeling good allowed my effort to drift a little too high.

The light taper week and extra recovery leaves me fresh enough to push harder. Fine for a 20km ride, not so good for 180km. I kept the effort up to the airport where I eased off and turned. A little concerned that I’d lost my pace judgement from training harder on the bike.

Having worked harder than intended I should have soft pedalled home, but feeling good I dropped onto the aerobars and settled into race pace again. A more controlled effort where I carefully monitored my heart rate making a conscious effort to manage intensity over the hills.

I was back at the hotel ten minutes quicker than Tuesday’s spin. More work than planned, but at least a short session and I felt good. With no time to hang around I changed shoes and went out on a brick run.

I like a short loop from the Kona Seaside that heads round to the Queen K, up the rise to Palani and back down. It avoids Ali’i Drive’s crowds and takes in a portion of the run course without being very long. My calf tightened, but I wasn’t worried as I’d be at the A.R.T. tent straight after.

Ideally you stick with a good therapist, but with plenty of athletes you don’t have the choice. I had my third therapist today and again he applied slightly different techniques. This time the aim was to help with the movement of the certain nerves through the muscles. I walked away with no tension in the calf, but feeling surprisingly fatigued in my leg.

Trained and massaged my only other aim for the day was to see the expo. Race expos can be fun and you get to see lots of different tri kit, but it’s also a tiring experience. It’s not the time to be standing on your feet all day. The best approach is setting aside a couple of hours to see it all. After that however tempting try not to return.

My main purpose for the trip was to visit the Spidertech booth. I’ve seen kinesiology tape in use at races round the world. In theory it could help with my calf issue so I wanted to give it a go. Best case it would genuinely help, worst case I’m a tri geek with coloured tape stuck over his leg.

I waited in turn until a physio was ready to see me. She spent some time examining my calf and also loosening my right hip. Having seen a number of therapists over the past few months I’ve had a diverse set of explanations for my calf problem. They tend to run along common themes and seem logical. I suspect the truth lies somewhere amongst them all.

The Spidertech physio honed in on long standing issues with a weaker right leg and tendency for it to ‘collapse‘ inwards. When I run I focus on keeping hips balanced and good posture, but notice that while my right footfall is quick my left feels slow. My body compensate for the ineffectiveness of my right leg by spending less time on it and putting additional load on the left.

Once she’d opened the hip more she applied Spidertech tape to my right hip and left calf. The combination should ease the tightness and encourage better run posture. There’s mixed research on the tapes effectiveness with no real stand out evidence. I want to test it for myself even a placebo effect would be welcomed.

Last year before leaving Kona I bought a pair of K-Swiss K-Onas. They were half price and incredibly comfortable on my swollen, sore feet. Since then they’ve done many miles of walking, but no running. I loyally stick with a trainer brand and it takes more than good looks for me to change.

My loyalties changed at the K-Swiss booth. I couldn’t resist trying the bright red Blade Light Race. They’re light and have a velcro closure system for transitions potentially a perfect Tri runner. Except they didn’t fit well on me feeling too loose for running long. Despite the overly light uppers the sole gave an amazing sense of bounce to my stride.

I was so taken with the feel I decided to try the basic Blade Lights Run. A traditional trainer upper with the same super bouncy sole. A couple more laps around the parking lot and I was sold.

The parking lot test doesn’t compare to running a marathon, but I’m genuinely tempted to race in them! I’ll test them along with the Spidertech tape on tomorrows short run. I can see the debate over which shoe to use running until bike check in on Friday. The Blade Lights are so much livelier than my current racing flats.

The day finished with an Epic Camp gathering at Scott Molina’s Condo and the first chance for us to see the documentary of this year’s New Zealand camp. The DVD has just been released, but none of us had seen it. I don’t feature much (I avoided the cameras) which given my weight at the time I’m glad of! It’s a great film though and brought back lots of memories.

Tomorrow I’ll be helping the Biestmilch crew hand out T-shirts at the pier first thing. They’re expecting it to be hectic the caps, tattoos and shirts are very popular. Once that’s done it’s the test run, a coffee swim and then chill until the Opening Ceremony in the evening. I don’t plan to move from my room much!

At seven I dragged myself down to the pier to be greeted by a beautiful morning. The sun wasn’t enough to motivate me, but the Coffees of Hawaii boat was. I stuck my camera down my speedos and swam the 400m to their boat.

What could be better than floating in the Pacific sipping on espresso? I know, but they couldn’t do a cappuccino. The boat is a highlight of race week and usually a good opportunity to bump into friends. My swims for the next day or two will likely consist of nothing more than a coffee trip.

I met Steven at the boat and found he’d suffered from a similar lack of motivation. Having drunk our espressos I followed his feet back to the beach so we could enjoy coffee on dry land. Nick, Laura and Andrew joined us and we discussed a variety of topics including caffeine in racing.

I’ve never been willing to drop caffeine in the taper for a race it’s impact has always been minimal. Gwen at Kope Lani commented that she remembers how we’d drink six shots of espresso in an evening before heading home. I’d still sleep without a problem! Take caffeine out of my diet as I do when sick and I suffer no withdrawal symptoms either.

Then again caffeine effects performance, there’s a reason WADA restricted it for a while. I’ve yet to find a caffeinated gel I can stomach as they’re generally too bitter. I can’t tolerate coke when running either as the slightest hint of gas will upset my stomach. The result is I train and race with no caffeine other than the morning coffees.

Registration opened at nine and as is tradition I headed over early to get the job done. It means queueing, but I find myself less stressed once the wrist band is attached and I have the goodie bag. The weigh in was the only bottle neck to the process otherwise it’s painless. I’m not giving out the weight, higher than I’d like, but in the right range.

Now officially racing I made my second trip to the A.R.T. massage tent where Kim did some fantastic work on my calf. She found some gunk between the two muscles (the technical term I assume) causing adhesion. The great thing with A.R.T. is it’s effective, but doesn’t beat you up so after having my legs seen to I was able to join Laura for a spin on the bike.

Based on the number of people overtaking us on the Queen K we got the pace just right. It was all about checking my bike worked in its race setup and keeping the legs turning over. There’s nothing I can do now to improve my fitness. What I fear more is wearing myself out before I actually need to perform. I want to be fresh when I hit the headwinds on the return from Hawi.

Today’s schedule was packed. Not long after the ride I was over at the Biestmilch house being interviewed for their website. At some point in the coming days my interview will be alongside those with the likes of Macca and Yvonne Van Vlerken! It’s great to be involved with a company that takes as good care of it’s age groupers as its pros.

I wasn’t finished there was still the Parade of Nations. A fun opportunity for athletes to give back to the local community. Locals and tourists line Ali’i Drive as we walk from the King Kam to the Expo. Everyone seems to enjoy it and it’s disappointing that more don’t make the effort to join.

It’s also an opportunity to meet some of the other British athletes here to race. It was great to chat with Lou Collins here for the first time following her amazing race in Lanzarote. She’d heard of me even if she couldn’t remember passing me on the run in Puerto del Carmen! I tried to convince her to race Challenge Henley next year, she seemed tempted.

The parade finishes at the entry to the expo right next to the Powerbar stand. Unfortunately this placed me right next to the far too tempting Protein bites and energy bar samples. At least I’ve weighed in, that’s my race weight whatever happens!

I browsed the packed Expo stopping at Compressport when I recognised Rudi Mester from Compressport Oz. I’ve met him at every Ironman Expo Down Under and he’s taken some great race photos of me. He remembered me despite the lack of a mohawk and gave me a visor to wear on race day. I’ll be wearing the calf guards too though want confirmation we can wear them in the swim.

The day came to an end at Splashers for dinner with Laura and Andrew. I stuck to healthier options saving the burgers for after the race. With all the chasing around over it’s time to focus on relaxing, resting and getting ready to race.