"I'm Hooked" - Submitted by Trisha McAndrew

Article Submitted by: Trisha McAndrew
No race is perfect. It’s all about what you learn for next time. But I can't say I'm disappointed with the results of my first triathlon. My goals were to finish sub-12 hours, run a sub-4 hour marathon and have more fun than anyone else out there. At minimum, I at least wanted to run the whole marathon. My results: a 12:14 finish time, which includes three flats on the bike and a 3:55 marathon. I'm hooked.

The swim at Kona is what makes triathlon a "full contact" sport. People are vicious (intentionally or not, I don't know). I finished in ~1:22. My swim was slower than I expected by at least 5 minutes. People told me after the race that the swim times were slow in general (even amongst the pros). There was a fairly strong current, chop, and a school of jellyfish to contend with. I started back and to the left to avoid getting pummeled and was actually quite successful with that...so I got out of water not really minding that the time was slow because I was relaxed and cruising the whole time...and I didn't get punched or kicked or have blood drawn. My recommendation to the race organizers would be to stress that people cut their finger nails before the race. I don't care if people draft off me. In fact, I'm flattered that they actually think I maintain a pace/line well enough that they would want to draft off me, but for the love, they should cut their nails before connecting them with my feet!

So, I got out of the water, ran up the steps and went to get my transition bag… I got my helmet and bike shoes on, got sprayed with sunscreen, downed a gel and ran out to my bike.

The short version of the bike is that I got three flats and had to stop to go to the bathroom (more in a moment)...so, in my opinion, the bike split should have been quite a bit faster, but what can you do?

At ~mile 21 my bike started to feel funny. I looked down and realized I had a flat. Now, I put new Gatorskins on the bike about a week before the race, and put about 75 miles or so on them to break them in... There is no logical reason I should have been getting flats. Anyhow, I jumped off my bike, took off the wheel, and had the tube out when the support van rolled up. The took over for me (though I said I was fine) and put one of their tubes in and inflated it with a floor pump...I mention this because it meant I didn't have to use any of my spares or CO2 cartridges. We put the wheel back on and I was on my way. About 2 miles later, my bike was feeling funny again – I had a flat in my front tire! So, I jumped off the bike, changed the tube, and once again tried to feel for anything sharp. Finding nothing, I continued my ride.

By mile 45, my stomach had decided that it no longer liked peanut butter and banana sandwiches (the same food I had eaten before all my training rides), so I had to stop and use a Port-a-Potty… Back on the bike, I made it to Hawi; I hit the turnaround to start heading home... And, lo and behold, my bike feels funny again - I have another flat (at ~mile 65 or 70). I got off my bike again, changed the tube, using my last spare and CO2 cartridge.

By the time I hit mile 80, I'm well aware that my bike split is going to be super slow. I'm feeling like I haven't done anything all day (despite swimming 2.4 miles and riding a few more), so I think, forget it all, its time for a time trial! Or as much of a time-trial as you can do knowing that you still have to run a marathon. So I start hauling ass for Kona, into another headwind, thinking that, hey, since my first time goal is shot, I might as well make a new one...Let's see if I can get this bike done in under 7 hours. I get back to the pier/transition area, and my bike split is 6:45...so I'm stoked, I made my "new" goal. And my nutrition through the whole bike went well. I had six servings of Perpetuum and 13 gels on the bike (~450 calories per hour). I was an eating machine.

While I love riding my bike, cycling will never be running. You will rarely find me unexcited to go for a run, and the marathon is my favorite run distance... So, I thought it was awesome to spend most of my day swimming and biking and then get to go run for a few hours (no, I'm not being sarcastic). The marathon was great. I negative split it and never hit the wall. I only grabbed water in the transition area, and then headed out on the run. I knew I had to pace myself and that I didn't want to be running faster than 9 minute miles at the start. I timed the first mile...8:31, and I thought, dang Trish, you have to slow down! So I ran the second mile...8:16. At this point, I give myself a serious talking to--Trish, slow the heck down now or you are going to regret it later. I listened to myself and backed off. I settled into a comfortable pace just over 9 minute miles. I smiled for every camera I saw, yelled to my parents as I ran by, high-fived the kids when they stuck out their hands and just enjoyed the heck out of myself. I know that I can run a marathon only taking Gatorade and water, but I took four gels with me. I hit ~13.1 miles in 1:58.

All of a sudden I was in the energy lab and turning around to head out and back to Kona. As I hit mile 19.5 on my way out of NELH, I prepared to grab water from the aid station, and looked up and noticed a tall, rather good-looking man standing there to hand me water. Wow, I thought, clearly allowing my concentration to slip momentarily, a cute guy to hand me water right before I start the toughest part of the race. Awesome! As I got a little closer, I realized that this was not just your average good-looking guy. It was Peter Reid. How cool is it to do you first Ironman and have a former World Champion handing you water at an aid station! He had requested to work at that aid station all day to give something back to the race.

At this point I start doing calculations in my head. I was feeling really great, but if I continued to run this pace, I might just miss finishing my marathon in under four hours. So I started picking up the pace. About 100m from the finish, my dad joined my side and a few meters later my mom (she didn't want to run as far) joined me too, and we ran across the finish together. I finished in 12:14 with a 3:55 marathon split.

My big thing about this marathon was to run the whole thing. A friend of mine said I should have a plan to walk/run, and I looked him in the eye and said that I was going to run the whole thing, I didn't care how slowly I did it. I'm stubborn. I ran the whole thing (even through the aid stations). The soreness I experienced in the days after the race was minimal. I was never walking "funny" and it never hurt to sit down or go down steps. Maybe I didn't race hard enough or maybe my training program worked well, I don't know.

On not on pacing myself: I did it all based on effort. I intentionally have not put a computer on my tri bike. I don't want to know how fast or slow I'm going, and I don't wear a heartrate monitor while I ride. I wear one most of the time when I go out running, but have never raced a marathon with it. I wasn't wearing a heartrate monitor during any part of the Ironman. During the marathon, pace was based on time, how I was feeling and knowledge of how I should feel at different points in a marathon to finish strong. I wouldn't necessarily recommend training/racing this way to everyone, but it works for me.

There were a couple fears I had going into the race. The first was that maybe I would cramp. I have never cramped or had problems with it in training or races, but as I was going to race a distance further than I had ever gone before I didn't know what would happen. I didn't cramp though. I guess some people don't. Maybe I'm one of the lucky ones. My other fear was with regards to nutrition. I don't eat chocolate at all and haven't for about 2.5 years now. Some people are addicted to coffee. I was addicted to chocolate and it was not healthy. My fear was that all the gels they would have on the run would be chocolate. I brought four green apple gels with me on the run, used them all and at mile 21 thought it would be good to have another one. So in the dark, they (the people at the aid station) handed me a gel, which I tore open and started to squirt into my mouth. I hope there was no one behind me, because I spit it back out so fast it wasn't even funny and then grabbed water, swished out my mouth and spit it back out (all while running an 8:45 min mile). Sure enough, it was chocolate. I ran the next mile thinking it was so incredibly ironic that the biggest fear I had about the race would come true...but not until the last couple miles of the race. For me, part of doing this race is about breaking bad habits and replacing them with new, healthier ones.

I never experienced the highs and lows that people say you experience during an Ironman. I can honestly say I was just happy through the whole thing. When the flats happened I hopped off my bike, changed them and kept on going. When the first one happened, I just figured the powers-that-be were telling me to back off and enjoy myself...I was concerned when the next two happened, but I just knew I had to roll with the punches because getting annoyed wouldn't get me anywhere any faster. I felt on top of the world during the run, smiling at everybody, yelling back at my friends that came to watch and smiling for the cameras. Attitude is such an important part of the race. I think I could have let the bike ruin my race, but I had a goal for the marathon, that I really wanted to meet. And when I got off my bike, I knew that I couldn't go sub-12 unless I ran a sub-3:40 marathon. It’s difficult to describe in writing, but I felt positive through the whole race. I was just so happy to be out there and kept thinking that this was the best way to spend a Saturday--having people to clear the roads, cheer you on and bring you food so you can just run, bike and swim all day :)


Patricia M. McAndrew is a member of the triathlon team at University of Hawaii.

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"Thoughts on My First Ironman" - Submitted by Caroline Perera

Article submitted by: Caroline Perera

The scariest part of my journey was the unknown. What would a mass swim start with 2,000 athletes be like? Would I bonk during the ride? Would I get a flat? Would I be able to run my first marathon ever? Would I be able to walk the next day?

I felt a little calmer after I registered and received my wrist bracelet identifying myself as an athlete. Before that point, I was afraid that strangers assumed that it was my boyfriend rather than me who would be competing in the race on Saturday.

The infamous swim start had loomed in my mind for months and had been the subject of countless, anxiety-producing nightmares. In my dreams, I had been kicked, swum over and pushed back onto the beach by huge, crashing waves. When I arrived in Panama City, the waves of my nightmares were a reality. The horrifying and sad story about the athlete in town for the race who had lost his life in those waves terrified me. I gathered my courage and went for a swim on Thursday, despite the fact that the red (translation DO NOT SWIM) flags were flying. While I did manage to get past the breakers, I didn’t swim out far. I couldn’t get the thought of that triathlete lost out of my head; his death continues to remind me that the ocean is a powerful force and that triathlon is indeed a dangerous sport.

Veteran Ironmen assured me that the water would flatten out, and sure enough it was smooth and almost glassy on race day. Saturday morning the temperature was cold and the cold sand seemed bone chilling. I kissed Scott good-bye and filed through the Gatorade arch and over the timing mat. I waded ankle deep into the water to keep my feet warm and I watched the holding pen slowly fill up with athletes as the sun rose over the horizon. A cluster of women gathered together and we began to exchange nervous advice and reassurance. I met a woman who was making a second attempt at Ironman after experiencing an asthma attack during the swim this year at Lake Placid. I met the Degree athlete Michelle who had trained with the pros for six months. Boy was I jealous! I met a few people who had never swum in the ocean before.

When the cannon sounded, I quickly ditched my plan to wait for the bulk of swimmers to start, and to head out behind them. I stood in the shallow water and watched while some swimmers dolphined into the deeper water but many stood waist deep as if they were hesitating. Maybe it was impatience, but I couldn’t wait any longer. I jogged deeper, dove into the warm water and began to swim. I didn’t swim on the outside of the pack as I had planned. Instead, I found a niche for myself somewhere behind the fast swimmers and in front of the slow swimmers. I found a pace and kept it. I swam a wide turn around the first turn buoy and paused to watch the other swimmers. The scene looked like the final scene of The Titanic. Hundreds of black-wetsuited figures were bobbing in the water, arms flailing as they rounded the buoy. I felt relaxed, strong, and in control during the swim. This being my first Ironman experience, I didn’t have any expectation for my swim time. I remember exiting the first lap of the swim and as I gulped a cup of Gatorade, hearing the announcer say that Michelle Jones has just finished the swim. I figured that I was right on track.

Ironman is like having a baby. Even after one asks for the truth, an Ironman doesn’t tell the whole story. Key information, both good and bad, is omitted from their stories. It’s like the post-birth amnesia that sets in when a mother looks at her new baby and she can no longer remember the horrific labor just completed. When people ask me how my race was, I don’t usually tell them about retching over my aerobars from mile 80 to mile 90 of the bike. Or about stopping to throw up, a la Natascha Baadman, within the first few miles of the marathon. I recall the “bubble” of amazing support that I entered. There is nothing like having your bike handed to you by an encouraging volunteer as you head out from T1, or having a friendly stranger help you tie your running shoes before you head out to run the marathon. I had been told that the volunteers are great. And it’s not that they are better than my neighbors on Long Island who volunteer to support triathletes at our local races, but... I was blown away by how far the Ironman volunteers went to make my race day special.

So, what have I learned?
• Ship you bike to the race site. I watched bike after bike be unloaded from the small airplane taking us from Memphis to Panama City and left behind on the tarmac as their owners looked on with anger and utter disbelief.
• What would you do if you knew you could not fail?
• It’s not the speed, its getting there that counts.
• Wait until the day after the race to shop at the expo.
• That the Ironman really will change your life. I used to snicker at people who seemed to have entire wardrobes of Ironman logo wear. I am well on my way to acquiring my own collection and wear the logo with pride. I understand it now.

My experience has also taught me that a lot of triathletes are unduly scared of Ironman. You don’t have to swim three times a week with a masters swim team, spend hours on a computrainer, or be capable to running a sub four hour marathon, you do need to have the commitment to doing the training. Hiring a coach was the smartest decision I made. My coach Lee mapped out my training in four-week cycles and worked to fit my training into my life. Lee took the guesswork out of the equation. The money I spent on coaching was worth every penny, and I got much more in return than I ever would have from a new set of race wheels. I made choices about my priorities. I missed a few months of my book group because if I had to hire a babysitter, and I would rather spend a few hours getting in a good bike workout. I scheduled babysitters for my long runs and long bike workouts days ahead of time. If both of my kids were out of the house at playdates, I went running. While my busy life left little room for flexibility, it kept me on schedule. I did my first 16-mile run mid-afternoon on a brutally hot, sunny July day because that was when I could fit it in.

I have received more than my fair chare of “You did The Ironman? I can’t believe it!” remarks. Maybe it is because I look more like the mother who would be helping at the school bookfair than what these people think an Ironman looks like. I now proudly show off my Ironman tattoo and drive my minivan with the Ironmom vanity license plates. I feel like I am living proof of the Ironman slogan – Anything is Possible!

by Caroline Perera

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Chrissie Evans Blog - MultiStage Racing

Have you ever wanted to do a MultiStage race? There are several global series, but it can be hard to find them - they often don’t market to the US and nearby.

My friend Chrissie Evans is planning on quite a few races at end of this year. She is keen on is the race around Corsica. It’s October 27th, 6 stages around the coast of Corsica’s mountainous Mediterranean island.

This year, you can follow her new blog at www.chrissieevans.blogspot.com where you can also find other details and check out some MultiStage races. Last year’s race attracted Europe’s 100K champion…the event only requires a hydration pack…and of course - daily massages.

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A Letter From Jocelyn

Sent: Sunday, February 18, 2007 7:57 PM
To: mthrower@triathletemag.com
Subject: Good One!

Dear Mitch,
On a fateful google search (of something only vaguely related!) I landed on your blog. I am not a triathlete but I read your entry from your encounter with the lady with Parkinson's on your flight to London-it caught my eye because I've just returned home from living there for 2 years. I thought it was an absolutely fantastic entry. I work with people with a wide variety of illnesses who have taught me more about living than I could ever express to you. The fact that you showed her kindness and sensitivity when you come from a completely different perspective of the physical world made me smile. I'm sure she will always remember it as well.

Good Luck in all your triathletic pursuits!
-Jocelyn

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Click here to read the blog entry she is referring to.

Triathlete Magazine Summit

This past week, following the Multisports Triathlon camp, the Triathlete Magazine team and the Board of Advisors gathered in Encinitas, California for a two day summit to discuss the expansion of Triathlete's business worldwide.

With white board strategy sessions and thought provoking bike rides and runs along the California Coastline - it was an amazing few days. John Duke, the CEO of Triathlete Magazine, kept everyone informed, entertained and on schedule -- John's been at the helm of Triathlete since 1998, and has done a fantastic job managing the inherent chaos of a high-quality monthly magazine. He's got some wonderful suprises for readers and the industry planned, so stay tuned.

So, here is a question: How would YOU - the amazing reader of Triathlete Magazine, improve the magazine?- what would you recommend? What additional things would you do/offer to better serve the reader and the triathletes around the world? Send your recommendations to me anytime. Put Triathlete Magazine in the subject header and send them to: mthrower@triathletemag.com

Photos: Top:- Wesley Hein, Matt Barger, Sean Watkins, Kai Baumgartner, Russ Crabs and uber-journalist and strategist - Cameron Elford.
Bottom: On a short break on one of the Sunset-Bike-Strategy-Sessions - I caught this photo of Triathlete Magazine Board member Matt Barger.

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Photos from the Endurance Sports Awards Night

Last weekend, Competitor Magazine hosted the Endurance Sports Awards at Sea World. Publishing legend Bob Babbitt and Mike Reilly, the voice of the Ironman, introduced video montages, athlete speeches, a Scott bicycle giveaway and the endurance sports superstars. The ceremony ended with the Competitor of the Year Award, given to ALS Warrior Poet, Jon “Blazeman” Blais. Click here for more information on Jon. And Click here for a live radio interview with Jon.

Jon came to the stage, stood up and made a speech and the story of his battle had the room filled with tears and cheers. Chris McCormack and Michellie Jones won awards, as did Tour de France winner Floyd Landis. Andy Baldwin received a Humanitarian Award that night, and when Andy took the stage, the crowd went wild in support of his next adventure, as "The Bachelor" on ABC in the spring.

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Project Active Letter From Mitch Thrower Read to the Children of Afghanistan

A few years ago, I started a foundation - The La Jolla Foundation - which sat dormant for a few years until it was given official non-profit status - but the initiative to give something back was set in stone. And now as an official 501C3, one of our ongoing programs is Project Active - http://www.projectactive.org/ - a mission to diffuse world tensions through sport. The project has sent Soccer balls to Iraq, Haiti and Mexico. This past week - one of our shipments of Shoes made it to Afghanistan - thanks to Nick MacFalls, the Director of "From Our Feet" who contributed the shoes for our distribution. And our hats are off to the amazing CPT Conrad Jakubow (seen reading in the video below) who coordinated the distribution on the ground -- and he also started cricket and soccer tournaments in Chamkani-- Conrad is a big supporter of the youth groups in this area. And a special thanks to Dr. Ghazi, the head of the local youth group in the area. Also our gratitude for Michelle Matricardi, the operations director at Project Active, for her work on this drop. Just prior to the distribution, they read an e-mail from me to the children. Here is what they read. You can watch a video of this touching moment by clicking the play button below.

Here is the actual text read in the video above: "Reaching across boundaries of politics, religion, geography and history – I am just one man, in just one country who started this foundation to send athletic equiptment around the world – to bring us all together and remind us that we are on this big planet together. Let us forgive those that went before us who hated each other and hurt each other – and let us now, instead, pick up a soccer ball, play a game together anywhere around the world. My heartfelt greetings to my new friends I may never meet in Afghanistan and on behalf of the Project Active Foundation – may these shoes carry you on a peaceful journey through life – filled with love, joy, happiness and sport.”
Mitch Thrower, Chairman of Project Active

To contribute just click this banner --->

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La Jolla Rainbow

I shot this photo outside my bedroom window this past week in La Jolla in the morning -- when a rainstorm was heading for the coast. It was a full circle rainbow, but too big for my camera.

What are you searching for at the end of the rainbow? Most people don't even know what they are really looking for, working towards and sometimes even where their rainbow is. Too often people stumble through life as if they're haphazardly choosing cereal at the grocery store.

Remember - the meter is running. The clock is ticking. For insight and inspiration, just add a % to your age. Think about that. Now go find and define for yourself a rainbow and a pot of gold and chase it with all your heart and soul.

-Mitch

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Aviva Ironman 70.3 Singapore: Registration Has Opened

Registration is open and accelerating for the all-new Aviva Ironman 70.3 Singapore ... so sign up right now for this sensational new event. The first Ironman 70.3 in Asia, this exciting new event is set in the amazing city/country of Singapore, located on the cross-roads of the world. Blessed with a similar climate, weather, temperature and humidity to Hawaii and Florida, a fact not lost on the world's elite Ironman and Ironman 70.3 competitors, the race is on to make the race.

The Aviva Ironman 70.3 Singapore promises one of the most unique events in the global Ironman 70.3 series, set in the CBD of Singapore itself… and with the launch of title sponsor, the organizers announced a minimum prize purse of $USD 30,000-00


Entry opened for the new Aviva Ironman 70.3 Singapore event on December 16th 2006, and in the first hours over 150 entries were signed up for this new event, with triathletes entering from Singapore, Malaysia, Philippines, Australia, the USA and the UK. Athletes have signed on for their chance to compete over a unique course, and race for one of 75 qualifying slots on offer to the Ford Ironman World Championship 70.3 race in Clearwater, Florida. The first Aviva Ironman 70.3 Singapore race will take place next September 2nd 2007 and promises to be a truly memorable event.

To register sign on at www.ironman703singapore.com

Mitch Thrower Live Speaking Engagement - 10 Business Secrets

This very entertaining short lecture is from USD in San Diego.

Turn up your speakers.

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December Training in San Diego

Santa Anna winds bring warm weather from the East to the coast of San Diego - thanks to these winds, it was a spectacular day here in Southern California.

These photos show the view traveling South on Pacific Coast highway from Del Mar towards La Jolla -- if you look closely you can see where I live -- the point of land that sticks out into the ocean. I snapped these photos on my way home.

Winter training is easier in California - I almost felt guilty for wearing gloves and two jackets when it was 69 degrees - much easier than Mitch-esota no doubt, but no matter where you find yourself this winter - it's still hard to get out and train when days seem to run out of daylight faster than you can fit everything in.

The solution? Get up early. Get your tail out of bed and go train at the pool, at the gym, on your bike, or even an early a.m. yoga class. It's hard to realize that spring is only 4 months away - but it is, so build your base. Stroke work. Long winter runs. Time in the saddle. Don't forget the role diet plays in your winter program. Eat your veggies and lay off the bacon and fried calamari. If you want a winter layer to keep you warm, buy a sweater.

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Starting Lines - Archive - "Let's Go" Honu Triathlon

Sometimes it's good to look back on amazing moments in our sport - I wrote this Starting Lines (the first article that appears in Triathlete Magazine each month) about the Honu Triathlon, in Kona, Hawaii.

STARTING LINES
“Let’s Go”
ON THE EVENING BEFORE THE HONU HALF IRONMAN IN HAWAII—ON ONE OF THE TEN MOST BEAUTIFUL BEACHES IN THE WORLD—WE COULD CLEARLY SEE THE COURSE BUOYS IN THE OCEAN, SET UP A FEW DAYS BEFORE THE RACE, FOR TRAINING. As the sun was setting, my wildly adventurous friend Terra looked at me and said “Let’s go,” as she pointed to the buoys with a suggestive look in her eye. It only took a moment, but in that moment of decision, I thought about those things we triathletes think about when getting ready for a race. Those sometimes nagging things, like, ‘Did I get enough sleep last night,’ and ‘What should I eat tomorrow before the race,’ and, ‘If swim out to that second buoy tonight, will I get too tired for my race tomorrow morning, and will it hurt my time?’

Then something hit me like a frozen water bottle, and I thought to myself, "I’m in Hawaii. The sun is setting. My friend wants to swim out to the second buoy and back. The water is warm." I put my digital camera on the beach, and getting back in the water, we started to swim. With the sun glimmering on the horizon we swam to the second buoy slowly, then back to shore at light speed, our pace inspired by the increasing darkness and mystery of the ocean.

On that swim, I thought about what we might lose, to gain an extra minute or two. The Honu Half Ironman is perhaps the most tri-historic, lava-scenic and therefore enjoyable Ironman qualifier in the world. And any qualifier could see Ironman slots allocated to people just a few seconds faster, and this is a twist worth mentioning, but this time, I was not racing this race for a slot, and across our sport, for the most part, the question will always be a valid one. How much have we all given up, in the name of a few seconds or minutes?

I may be a big supporter of focus, and I may even be a self diagnosed tri-compulsive, but before I die, it’s more likely that I’ll say “I wish I spent more time with the important people in my life, swimming into a sunset and back,” rather than, “I wish I spent more time stressing out about my finish time.”

The next morning, I did the “twice over” scan of my bike, checking to make sure that everything was tight and functional, and I have to admit that my potentially “lost” minute from the evening’s swim crossed my mind. Then I thought, about the fact that this magnificent sport of triathlon is here to create healthy relief—not more tension—in our lives. It was now 6:04 a.m. and we could hear the announcers welcoming the athletes into the transition area. With my bike and race gear, I headed down to the transition area. Just before the start, on the shore with the sun rising, I smiled, realizing that I was again on my way out to those big orange inflatables, this time with close to 1,000 other people from all over the world. In that moment I committed that anytime I have the chance to do something adventurous—outside my normal pre-race or training regime—I’ll just say, “Alright, let’s go.” And I’ll leave the stress on the shore.

Train Smart,
Mitch Thrower

mthrower@triathletemag.com

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Ironman 2006 Race Day Photo Gallery Part 1 of 8

Swim Start

The view of Normann's win from 3,000 miles away.

Kai Baumgartner from 3athlon.de gives the German Report in German - live.

The Ironman will turn your life upside down.

Glynn Turquand starts the bike.

Transition Area

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Ironman Hawaii Photo Gallery - The Ironman is TOMORROW

We all start at 0.

Lori Bowden

Heather Fuhr

Desiree Flicker

Bruce Buchanan - ready to race.

Ironsmile.

Heather Gollnick

Dennis Kashisckec at the bike check-in.

Chris Lieto

Melissa Merson checking in.

Michellie checking in, and the guy behind her checking her out.

Lanzarote shopping.

Sarah Horn in Lava Java.

King Kam lobby.

If there is any question in your mind about the beauty of this island of Hawaii, just stop looking at all things man made for a second.

Japanese fans make some encouraging signs.

In search of a wireless connection...

Dick Hoyt, a hero defined.

I sometimes wonder what will happen to the children that grow up with heros who have true superpowers, like Paula Newby-Fraser. What yet undiscovered feat of human accomplishment have we inspired by nudging this sport of triathlon along?

Andrew Baldwin at the bike check in.

Photos by Roy Soleil

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10 More of the 50 IRONMAN Secrets and Tips From Mitch Thrower

21. The Ironman is TOMORROW. You're done. A year or perhaps a decade of preparation is behind you. It's time to shut down, and relax. Nervous energy is normal, so expect it.
20. Just before the cannon blows during the swim, lift your legs to the top of the water so you're horizontal rather than vertical for the start.
19. If your goggles don't fit very well or tightly, and you're worried about losing them, feel free to bring an extra pair and tuck them in the back of your swimsuit, just above your butt. You won't likely need them, but you'll feel much better on your swim. It's like biking with a spare.
18. Eat early tonight, don't change your routine.
17. Don't wait to relieve yourself on the bike. Just do it. Get it done. It's hard to bike when you have to use the, um, "rest" room. So stand, check behind you. Veer safely to the right and relax. Please use a water bottle to rinse yourself and your bike, but only if you have enough water. One year I was unable to, um, relax on the bike until mile 80. Miles 65-70 felt awful. If you have to stop and pull over, then do it. It's a long ride.
16. If you cramp on the run, let all your air out of your lungs and bend over slowly. Then stand up WITHOUT breathing in, and slowly start to run, and viola! Your cramp will subside - repeat until cramp is gone.
15. Limit the amount of time you're walking during the marathon - set an exact moment when you'll start running again.
14. If you can, save the Coke intake until after Mile 13 of the run, use everything else that you like, and then start to use the Coke for the last half of the run
13. PUT ICE IN YOUR RUNNING HAT - This will change your race. As you come up to the aid station, they will need to know what to get you, so yell up to them with your needs, e.g. ICE, water, etc. That way they will be able to prepare.
12. Hold on to your handle bars, tightly, but when you are biking, relax the non-stressed muscles, e.g. this is a race and you will tend to tense up unnecessary muscles from the excitement of the day. If you remember my words here, and relax the parts of your body that you can when you're swimming, biking and running - you will have a much better race with a much faster time.
11. If I had to pick one thing for you to remember tomorrow - just one thing above all else, that changed my races in Kona and around the world for the better, it would be this: to take in your calories early on the bike and consistently on the bike and run. Don't overdo the carbo drinks, and if your stomach bloats and you need to boot - then don't worry, you can still finish, just stick to simply water after the ordeal, and get calories from the other stuff. Eating earlier on the bike gave me great strength on the run. Think out there. If you do the bike course in 5:30, that's a great deal of digestion and caloric burn time, and then you need the energy for a marathon, so don't be shy. On a personal level, leave your inhibitions at home tomorrow about bodily functions -- it's an Ironman, we're all human, we're all in the human race, and we may have to do human things, so stop at the porta-potty if you have to. Take in the calories you require -- calories are the basis for your energy on race day -get them in early.

Dear Athletes,

I know what you're feeling right now, and though I am not on the island, I am there in spirit - cheering you on when you make your way into the lava field and you hear the squish, squish squish of your running shoes on the pavement.

Tomorrow, race swiftly - leave your troubles behind, trust me - you'll find some new ones ahead.

Try and feel the energy of the island underneath you. Think for a moment about the fact that you are being filled with energy, from the earth's core, and from the sun - and from you.

It is not a coincidence that this great planet earth has a core, and that core is between 5,000 and 7,000 degrees (which is how hot you may feel tomorrow)... but...on the eve of your ironman triathlon - what may just give you the chills - is when I now share with you the fact that the earth's core is made up primarily of the element known as Fe. That's right. The earths core is made mostly of Iron. Just like your core.

Tomorrow, introduce you to yourself. You are alive - that's possible. You are in Hawaii - that's possible. You are at the starting line of the Ironman - that's possible. The cannon will soon fire, and you will show yourself and your world what's possible...

Godspeed,

-Mitch

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Thursday's with Kona - Hawaii Ironman Photo Gallery. Special Bonus: Underwear Run Photos

Beyond the blue Hawaii...

Roger most certainly, rocks - he has his own t-shirts.

Look into the distance, those are the transition tents... In less than 48 Hours, they will be full of screaming people. "Sunblock!" - "A little help!" - "Can you pull my bike jersey down?"

The Ironman Product Line.

Ironman Lieutenant Andrew Baldwin of the US Navy helps with the Power Bar banner.

Natasha Badman running on Ali'i Drive.

President of the World Triathlon Corporation, Ben Fertic on his new wheels, supplied by the WTCIA.

St. Peters Catholic Church on Ali'i Drive overlooking the ocean. With 12 pews and a pulpit, this  church is surrounded by bougainvillea. It was built in 1889 on an ancient heiau. Masses are given once and week and the door is always open for visitors.

White Sands Beach on Ali'i Drive.

Greg Welch and Kate Major

Oscar Galindez with negative 4% body fat.

If Graham Fraser was wearing a hat, and came to a rated R movie, you likely would not let him in, for fear he was too young. He's the energetic, youthful owner of the Ironman North America Series, including Ironman Canada and Ironman Lake Placid. Graham is pictured here with his beautiful wife in Lava Java.

Lava Java, once again.

Biking on Ali'i Drive

Bike with a view.

The tradition of the underwear run starts with the purchase of some really cheesy underwear.

Ironbodies flexing in their underwear.

Underwear run co-founder Paul Huddle on the left.

Over the years, the underwear run has transformed from a social commentary about the "foerigners" who were raised wearing very skimpy bikini bottoms all about town, into a cultural phenomenon.

There are few events in the world like Kona, and few athletes in the world like Triathletes.

Wonderful Photos: Courtesy Roy Soleil, Jessia Pace and Glynn Turquand

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