1. Race Report – Kona 2009 – Andrew Howse
Build Up
Started out with a goal of a 20 week training program. But sort of hiccup in the
middle with slipping on a wet bridge at a Sri Chimony Run at 6 weeks in and
smashing shoulder then broken arm coming off bike at 8 weeks in. I get to get the
titantium pins out during an easy week in the autumn.
Manage to get back into it through a bit of spin training. In hindsight probably a good
thing as keeping motivated for greater than 6 weeks has never been possible. Graph
below shows total weekly hours. Thankful for work where I was able to take 4 half
days in the lead up and able to get some good 6 hour sessions in mid week.
Light blue – Palates / Strength
Tan – Running
Purple – Biking
Blue - Swimming

2. 32 Hawaii Training Program
30
28
26
24
22
Culumative Weekly Hours
20
18
16
14
12
10
8
6
4
2
- 13 12 11 10 9 8 7 6 5 4 3 2 1 8 7 6 5 4 3 2 1
18 May 25 May 1 Jun 8 Jun 15 Jun 22 Jun 29 Jun 6 Jul 13 Jul 20 Jul 27 Jul 3 Aug 10 Aug 17 Aug 24 Aug 31 Aug 7 Sep 14 Sep 21 Sep 28 Sep 5 Oct
Other 2.4 2.7 3.8 2.3 1.3 0.5 0.5 - - 1.5 0.7 1.4 - 0.7 0.7 1.5 1.3 1.3 2.0 - -
Run 5.2 7.0 7.0 6.1 5.6 3.0 2.9 - 2.8 8.0 8.3 4.0 6.0 5.7 4.8 6.5 6.5 5.9 4.8 3.3 4.2
Bike 11.7 11.4 10.6 8.0 9.1 10.0 7.4 - 2.4 5.4 9.4 5.6 6.7 15.4 16.4 19.2 11.4 13.3 12.6 3.4 8.5
Swim 3.3 4.2 3.9 2.6 2.7 - - - - - - 0.5 1.8 2.5 3.6 5.0 3.0 5.6 4.6 3.8 4.1
Arrived at Kona a week before. Weighted in at 71.5kg at registration 2 days before
the event (+2.5kg above race weight dam it). Only for Juan and I to jump on the
scales 1 hour before the start at 73.4kg (I had eat a 1.65L Pecan Butter Ice Cream tub
in the past two days along with a truck load of carbs), always good to go into these
things fully loaded – but feeling fat. Awesome week in Tri heaven and had some very
special memories which will last until alzheimers kicks in. Had a great 20mins riding
side by side with Chris Carmichael below which was surreal. Photo below with Chris
signing a book for Robbie – Dominate the Dojo Robbie!

3. Swim
Seeded myself on the right hand side of the course (as I only breath too the left). Was
a shitfight, ended up getting smashed about and having to get pushed by the surfers
back into the first three Buoys’. The middle looked like the place to be (will hire a
helicopter next time and get the word before the start)!
Rounded the far marker at 35 mins which was 5mins slower than we had swum in
training during the week which is part of the game. Was in a dilemma of swimming
by myself or following others feet. But only could swim as fast as the other
swimmers with HR up 10-15beats so just cruised it. Had an average 141HR for the
swim (about 20 beats lower than ever before because of not being able to follow
anyone good). Which in hindsight was great as felt so strong coming out of the water.
Out of water 850th in 69 mins.
Bike
Felt really great on the bike from the start. Saw Jac 200m into the bike. So just
pushed it along, passing people the whole way. Wind really didn’t get up until turn to
Hawi, but its uphill so doesn’t really mater anyway. Was surprised at how many age
group girls were so far up the field, I guess that what happens when you come out of
the water in the low 50’s. Took to about the 100km mark of the bike to thin the
crowd out. Turn around back on to Queen K was a bit windy, remembering to relax
and not fight the wind, whilst picking of people. There was a bit of young bull / old
bull story there with a lot of high race numbers (young guys) now down to <30km/hr
HR. Averaged 148 hr for the bike, felt good but pushed it hard. Raced the whole race
on HR and not on speed / time.
Run
Started out at a goal of keeping HR at below 150 and seeing if I could go sub 3 hours
on the run. But by the 4km mark realised I needed to pull my head in. So adjusted

4. pace down as didn’t have the freshness in my legs to do this. First 15km of this
course is great along Ali drive. Nice flat course with tonnes of spectators. Also get to
see the rest of the gang as you run out and back. Then up on to Queen K run which is
10km out (and where hills start below on graph) – tough section as you never want to
blow up btwn 15 and 25km so just contained myself. Every aid station threw ice
down my back. Two sponges in my top, a glass of water over my head and a
Gatorade / Coke down the throat. All without missing a stride. Energy lab wasn’t the
death march we were expecting, think it got up to 40 deg, but had a bit of wind there.
Then had 10-12km back to the finish. Happy with my run and think I ran it smartly
except the first 4km, but you got to give it everything.
Here is run data if interested. http://connect.garmin.com/activity/15847233 pleased
with how contained the splits were with an average 149 HR and a Max of 154 HR.
Finish
Mum had volunteered as a “Catcher” at the finish line. So was so great as she
escorted me through the finish with the towel. Got some snaps with some of the guys.
Then to the pizza / Ice cream table, where I made a pig of myself. Hang around the
finish and watched all the Brats come through in good times. Full credit especially to
Jac who had lost her voice the day before and had a cold coming on for finishing –
one tough cookie@! Lastly thanks to all the wishes and motivational one liners that
you have quoted to me, to help get through the day.

5. Not sure I’ll do it again next year, with the effort needed to qualify. But will defiantly
recommend it everyone – it’s worth the sacrifice. Will be back sometime in the future
to try and do it again. But hopefully on a 10-15 hour week program. Just bought the
Time crunched cyclist, so the new experiment is now to do it on less training!
Also fantastic to be able to spend time with Hilly, Scott, Juan, Mia and Milla, Jac and
Ben during the week. Certainly makes for a great holiday when you know so many
people over there. A lot of laugh’s.