A Game Plan For The Kona Bike Course

  • By Lance Watson and Dan Smith
  • Published Oct 4, 2013
Photo: Nils Nilsen

Kawaihae Back To The Airport

Pick off the landmarks one at a time on the way back. This is a great time to gain energy from spectators. Be ready for challenging sections of headwinds, false flats and 30–60mph gusts. Stay seated up the climb to the Scenic Point Lookout.

TIP: In long headwind sections, your speed may drop to 10mph or slower. Imagine riding the stationary trainer, where you need to have a good cadence rhythm and a smooth pedal stroke against steady resistance. Keep up a steady work rate.

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FILED UNDER: Ironman / Race Tips / Training TAGS:

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