Kona For the Geeks: Bike & Run Data from the Ironman World Champs

My full Kona race report is super long, so I've broken this detail out...

KONA BIKE FILE (Training Peaks Link)

I was really comfortable throughout the ride. Watts looked good, right at the bottom of the 190-210 target, and I never felt like I was fading. (Typically in an Ironman I'll get to mile 95 or so and start to hit a wall. When that comes, I'll either be barely hanging on to the bottom end of my target watts or will be 10 watts lower.)

I might be stating the obvious here, but one thing to keep in mind on the below is that W/kg is calculated from average power. The W/kg shown, 2.86, is accurate. I held an average power of 183 watts over the 5hrs and 15min and was weighing 63.9kg (141 lb) -- 183/63.9 = 2.86.  

Kona World Champs Bike File

TAKE A LOOK AT THE PROS FOR A SECOND...

If you want to put my W/kg in perspective, check out what BestBikeSplit.com put out... I'm well aware that my watts on the bike are pretty pedestrian, especially among those at the World Champs; just wanted to make sure you knew that as well :)

KONA RUN FILE (TRAINING PEAKS LINK)

I came into this race in really strong run shape. If it all came together, I thought I could potentially go under 3 hours in the marathon. Given my conservative ride, I came into T2 thinking I had a great shot at making that happen. The miles never came easily though and at the top of Palani, around mile 10.5, I knew that sub-3 hours wasn't in the cards. From there, I just pushed as best as I could. 

Kona Run File

IRONMAN COZUMEL COMPARISON

My ride has come a long way over the past year. At Cozumel, my FTP was about 240 watts and my goal was to ride a NP somewhere between 175-190. I finished the race with a NP of 177. This netted out to an IF of .74, so it was a bit harder of ride. I definitely experienced a fade there too. My NP for the last 30 minutes was just 167. 

Even with the harder ride (comparatively) in Cozumel, I still was able to have a great run off the bike. I felt really solid for the first 13 miles and didn't fade all that much on the back half.

I'm not totally sure why I struggled so much more on the run in Kona. The temperature wasn't all that much different and both have a similar elevation gain across the 26.2 miles. If I were to guess, I'd say that I found the Kona run so hard because of its concentrated climbs (Palani, Energy Lab, final climb on Queen K) and the mind-f*$k that is the Queen K — no spectators or anything visually stimulating made things brutal up there. If I want to knock out a strong run, I'll look for more gradual climbs and looped run course (easy to break up mentally) like Cozumel. 

COZUMEL BIKE (TRAINING PEAKS LINK)

Ironman Cozumel Bike File
Ironman Cozumel Run File