General Discussion Triathlon Talk » Hawaii 70.3 bike course: any suggestion? Rss Feed  
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2013-05-20 3:32 PM

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Expert
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Subject: Hawaii 70.3 bike course: any suggestion?
for those who have been already in Kona for the WC or for the 70.3 only: can you describe briefly the bike course and if you have any suggestion on how to pace on the course?
Bike map and profile is here:
http://www.mapmyride.com/routes/view/29906284

I understood that is the second part of the full Ironman WC
The hill doesn't seem to be killing and probably the road is wide and coming back we can push high speeds...


2013-05-20 5:38 PM
in reply to: Plissken74

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Bellingham, WA
Subject: RE: Hawaii 70.3 bike course: any suggestion?
I think the main thing to keep in mind for pacing of the bike leg is that the subsequent run is very, very tough. The run is a winding up and down multiple out and back around a golf course with a lot of running on grass and golf cart paths.

The other big variable is the wind. When I have raced there the winds were not too bad but I have heard horror stories of the crosswinds especially around Hawi which is the turn around point. I was fortunate to have a pretty good tailwind on the return back from Hawi.

Most of the course is very large rollers. They look steeper then they are because they are so big and seem to loom in front of you as you approach each one but you are able to stay aero in all but a few parts. The roads have a nice wide shouder and are very smooth except for a few very shorts sections. I really enjoyed riding the course. Just be sure to save whatever you can for the run.
2013-05-20 5:46 PM
in reply to: Plissken74

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Subject: RE: Hawaii 70.3 bike course: any suggestion?
Most of the course is rolling, with the exception of the long climb to Hawi, and the short climb coming back to Kawaihae. Neither climb is that steep, and assuming you are geared properly, you should never have to stand up.

As far as pacing, one thing you want to make sure is that you keep shifting on the rollers. They're really short, but a lot of people get suckered into standing up and mashing to crest over the rollers. If you do this too much, you'll burn yourself out. Keep shifting so that your effort stays constant and let those people pass you on the uphills. You'll see them later walking on the run.

Save some energy for the climb to Hawi, and you'll have a tailwind pretty much the rest of the way back.
2013-05-21 5:18 PM
in reply to: Plissken74

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Subject: RE: Hawaii 70.3 bike course: any suggestion?
good comments from the above 2 guys.

I'd add...make sure you stay hydrated and take salt if it's the usual steamy oven hot.

and, I'd highlight the comment about the crosswinds coming out of Hawi...they can be brutal.

2013-05-21 5:31 PM
in reply to: Plissken74

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Subject: RE: Hawaii 70.3 bike course: any suggestion?
Excellent comments from all of you. Thanks a lot!
I will try to keep my powerTSS on 170 instead of the typical 180 target and run with more energy left in the tank.about wind i will have a pair of zipp 404,nothing aggressive.
Is the run totally under the sun, no shade???
2013-05-21 11:36 PM
in reply to: Plissken74

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Subject: RE: Hawaii 70.3 bike course: any suggestion?
Originally posted by Plissken74

Is the run totally under the sun, no shade???


yes


2013-05-22 2:26 PM
in reply to: Plissken74

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Subject: RE: Hawaii 70.3 bike course: any suggestion?
Originally posted by Plissken74

Excellent comments from all of you. Thanks a lot!
I will try to keep my powerTSS on 170 instead of the typical 180 target and run with more energy left in the tank.about wind i will have a pair of zipp 404,nothing aggressive.
Is the run totally under the sun, no shade???


No shade, but aid stations every mile. Take advantage of the ice.
2013-05-22 4:27 PM
in reply to: tri808

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Subject: RE: Hawaii 70.3 bike course: any suggestion?
Originally posted by tri808

Originally posted by Plissken74

Excellent comments from all of you. Thanks a lot!
I will try to keep my powerTSS on 170 instead of the typical 180 target and run with more energy left in the tank.about wind i will have a pair of zipp 404,nothing aggressive.
Is the run totally under the sun, no shade???


No shade, but aid stations every mile. Take advantage of the ice.


Along those lines, you might want to wear shoes that have good drainage. First year there I did not and with all the water/ice and other stuff flowing down my legs they got very sloshy.
2013-05-22 5:21 PM
in reply to: popsracer

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Subject: RE: Hawaii 70.3 bike course: any suggestion?
Here in Korea i race currently always with similar Kona conditions.we have to use ice and water to cool down on the run.this is why i use Zoot Ultra TT best shoes to drain water
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