IMWC = Kona, NO where else.

 

When I returned from the IMWC in Nice, I was impressed by the location and its potential for sustainable future events. However, as this Kona race week unfolded, I experienced the undeniable pull toward Kona. The magic of Kona is intoxicating; it's felt in every corner, from the iconic Alii Drive to the serene waters of Kailua Bay. 

It’s truly a unique atmosphere that simply cannot be replicated.

In the lead-up to the race, I immersed myself in interviews, social media, and the vibrant Instagram stories that capture the essence of Kona. The excitement of "Breakfast with Bob," the camaraderie at the TGINR Party, the cherished moments at the Coffee Boat, and the beloved Lava Java—these staples of Kona culture were glaringly absent in Nice. 

Despite my attempts to convince myself otherwise, the truth is clear: there’s a magic in Kona that transcends any other race venue.

Then comes the race itself—there's nothing quite like it. The challenges posed by the island create a level of intensity and drama that is unparalleled. Witnessing the pros navigate their epic meltdowns and showcase their resilience against the elements is captivating. As many professionals have shared, the true victory lies in Kona; for most, the real IMWC experience is defined by this iconic race.

So, what lies ahead for Ironman? Will they consider hosting a "true" IMWC every other year? Is that a sustainable solution? Kona's history and tradition cannot be overstated. As someone who has raced there eight times, enduring both triumphs and struggles, I can attest to the significance of this venue. 

It’s more than just a race; it’s a rite of passage, a celebration of endurance, and a testament to the spirit of triathletes.

As we look to the future, let’s not forget what makes Kona special: its history, its challenges, and, most importantly, its magic.

Embracing the Offseason: A Time to Reflect and Recharge

What does the offseason really look like? It’s a mix of having some structure while enjoying a little freedom. It’s about sleeping in when the mood strikes but not every single day. It’s savoring that extra glass of wine without guilt, and letting go of the little things—like skipping a supplement for a week because let’s face it, sometimes they feel like a chore. It’s indulging in chips and guacamole for dinner without worrying about your protein intake or driving to the pool in your swimsuit only to decide on a spontaneous coffee shop visit instead. It’s even enjoying Trader Joe's vegan maple cookies for breakfast!This phase is all about letting go—not for months, but for a few weeks to a month. After ten months of structure, commitment, and 96% compliance to workouts, along with vigilant eating and minimal drinking, it's time to embrace a more relaxed mindset. I’m not one to completely shut down, but I do need this time to decompress. It’s how I can go all in for those ten months of hard work.Looking at my calendar, I realize it’s almost been a month since the IMWC in Nice. While I will tighten up my structure moving forward, I’ll do so with flexibility. I’m still not running much, thanks to the hazards of Pickleball, but biking and swimming are going well. Right now, it’s crucial to prioritize strength training. I’ll admit, I’m feeling weak in the gym—like the 30-pound squat bar will feel like a mountain this week, and lunges with 20 pounds are quite the challenge. I know I’ll start with lighter weights and embrace the soreness that comes with it, even if it makes simple tasks like going to the bathroom a bit of a struggle. But that’s how I roll, and I’ll be lifting heavier weights before I know it.Strength training is my top priority, but I’m also focused on maintaining fitness and having fun. Right now, that means seeking out gravel biking adventures. As a coach, I often encourage a "DFTFYW" (Do What The F**k You Want) approach for the first week of the offseason. After that, we transition into a semi-structured few weeks where I can observe what athletes are leaning towards and what feels right for them. This is when I start to see patterns in their training preferences.We also have an important conversation about how the offseason serves as a pre-season. What gains do we want to make now for a successful 2025? For many athletes, it’s about getting back into the gym and rebuilding that foundational strength. From there, we can lay out secondary goals while still allowing for individual priorities.I recommend keeping 1-2 swims, bikes, or runs each week to maintain a base fitness level, but the focus should be on the most important goals for the next eight weeks. Often, one workout a day is sufficient during this time. It’s also the perfect moment to target weaknesses when you’re ready and motivated.The offseason is not just a break; it’s an opportunity to recalibrate, rejuvenate, and prepare for the exciting

F&CK PICKLEBALL

 

My Brief and Painful Affair with Pickleball

So, picture this: it’s 2021, and my best friends have been sucked into the vortex of Pickleball. Meanwhile, I’m knee-deep in Ironman training, and my response to their newfound obsession? Hell no, hell f*cking no! I was not about to sacrifice my hard-earned progress for a game that sounded like a mix between tennis and a snack.Sure, I had a serious case of FOMO, missing out on all the growing pains, the hilarious learning curves, and the epic stories that came with it. But hey, I was racing well and perfectly content to stay in my lane—the forward momentum lane, not the lateral lane. I kept telling myself, “One day, one day…”As my friends continued to play, I realized I’d eventually have to learn the ropes if I wanted to join them. That thought alone was enough to keep me at bay. Then, my son jumped on the Pickleball bandwagon this summer, fully embracing the cult-like enthusiasm that seems to come with it. He’s now an evangelistic pickle baller, spreading the gospel of dinking and smashing like a true believer.So, I devised a plan: post-Ironman Nice, I’d give it a shot.

The Initiation

Gina, bless her heart, took me out for an hour-long crash course in the basics. My knee, which had been a bit jacked up leading to Nice, surprisingly held up during the race. Spoiler alert: it wasn’t the knee that caused my very sad and slow run in Nice. After our session, my knee was cranky but manageable. I even managed to run the next day without too much drama.Then came Sunday, when Ken and Les took John and me out for a proper lesson. We LOVED it and I did not suck as badly as I thought.  Mid-game, I started feeling some “niggles” (a fancy term for “uh-oh”), and post-play, my knee began to swell.F&CK! I laid off running and biking, but the swelling only got worse. My Baker’s cyst decided to throw a party, pressing on tendons and waking me up at night like an unwanted houseguest. I was back to swimming only, taking days off, and seeing no improvement. A few painful, easy bike rides later, and I was still in the same boat.

The Triage

I tried everything: ice, heat, compression, Hypervolt, Shockwave—you name it. Nothing worked. I even found a particularly painful spot with the Hypervolt that seemed like a good thing to hammer on—ouch! Then, while coaching masters, someone casually asked if my calf was okay. I looked down and nearly fainted—my calf was 50% larger than the other one and felt like it was on fire.I called the doctor, worried about a blood clot. An ultrasound cleared me of that but revealed a lot of fluid around my knee and that my cyst had burst, draining into my calf.With a very big and thick needle, the doctor drained 10ml of fluid; let me tell you, it was instant relief! I was finally out of debilitating pain and hopeful about returning to biking and running.

The Retirement

So, here I am, officially “retired” from Pickleball. Don’t you just love it when amateurs announce their retirement? It drives me nuts when I see dramatic posts about it—nobody cares about my short-lived Pickleball career!As a coach, I’ve always been wary of Pickleball. If you don’t regularly move laterally or have any injuries, DON’T DO IT! And if you think Pickleball isn’t affecting your injury, you’re delusional.I’m genuinely sorry to miss out on the hype, the fun, and the future of this couple’s sport and playing with my son. But my heart belongs to biking and running!So for now, goodbye, Pickleball. I’ll be over here, happily pedaling and running my way through life!

Ironman World Championships- Nice 2024 Review

Conquering the Nice Course: A Triathlete's Perspective (mine)  

Swim 🏊‍♀️

The swim in Nice presents a challenge reminiscent of Kona's ocean swim, complete with potential chop and no current assistance. Thankfully, the cooler weather allowed for a wetsuit-legal swim for both pros and age groupers. Be prepared for a tough swim—handling some waves is essential. Just like in Kona prep, logging long swims and learning to navigate chop and wind are crucial. If you're unprepared, this swim can significantly affect you. Note: there are no hose showers like in Kona, so bring a water bottle to rinse off during T1 or risk serious chafing—trust me, you’ll want to avoid that!

Bike 🚵‍♀️

The Nice bike course is nothing short of EPIC! With nearly 8,000 feet of climbing, it’s a one-loop course that boasts stunning scenery. The first five-mile climb is the toughest, so a larger cassette is highly recommended—consider a minimum of  32 if you’re not particularly strong on the hills. While the major climb spans 11 miles, it’s relentless rather than steep, and after that, you’ll enjoy rolling terrain before tackling exhilarating descents.Riding through quaint towns filled with locals cheering in true Tour de France style creates a unique atmosphere. Unlike Kona's hot, windy, and sometimes demoralizing course, Nice offers a cooler, ever-changing environment that transforms the ride into an adventure rather than a grind. Remember that this course requires a different training approach—plan for longer rides and at least an hour more than a standard Ironman. For reference, I completed IM St. George in 5:55, but my time stretched to 6:35 in Nice, with many riders clocking in between 7-8 hours. This extra time can take a toll, so be sure to include at least three rides at your expected bike split in your training.On Monday, we pre-rode the descent and were dropped off at mile 70, which allowed us to tackle the five-mile descent and the last climb. This scouting revealed plenty of opportunities to refuel, with breaks in the descent ensuring you won’t miss out on calories. I started with two higher-concentration bottles instead of three—given the cooler weather, I knew I’d be drinking less early on but still needed to ensure I had enough calories.Aid stations are well-placed for water and Precision Hydration, but you’ll need to bring your own liquid calories or plan on solid nutrition. For those who ride with power, aim for 68-72% of FTP; however, once you’re looking at a 6+ hour ride, that percentage should decrease to avoid too high of TSS, preventing you from being able to run. My Garmin tracks time, distance, 10s average power, normalized power (NP), and heart rate (HR), and I use a lap screen to monitor total time, lap NP, and lap distance. I hit the lap button for each climb to avoid overbiking each section while keeping an eye on total time for nutrition.I recommend a TT bike—there are plenty of opportunities to get aero, and spending time in the aero bars will save your back and shoulders. Consider upgrading to a larger cassette (minimum 32, but 34 or 36 is even better). Remember that this may require a bigger chain and possibly a new derailleur.Make sure to activate your Garmin's sound.

—they’ll alert you to tight turns, which is incredibly helpful for anticipating what’s ahead. Regarding special needs, be prepared to veer off course; taking a few minutes is worth it for the calories you’ll need later. As for temperatures, if the race timing remains the same, expect moderate conditions. Two weeks before the race, it was hot and humid, but after a storm, temps dropped to the mid to high 70s, which was quite comfortable, even a bit chilly at the mountain tops.

Run 🏃‍♀️

The first eight miles of the Kona run course are magical, but the experience can quickly turn lonely on the Queen K and Energy Lab. In Nice, the run consists of four laps along the Promenade. While the first mile is filled with enthusiastic spectators, the crowd thins out as you head toward the airport. However, the company of fellow athletes makes the experience enjoyable, even as darkness descends.The run is mostly flat, with a barely noticeable false flat going out. On race day, we enjoyed a tailwind on the way out, but faced a noticeable headwind coming back. It was warm, but not stifling hot—though it certainly had the potential to be. Contrary to the “no ice” claims, there was plenty of ice, and the aid stations were well-stocked and frequent. Additionally, hoses were available mid-course for a refreshing cool-down.Running past the finish line three times can feel a bit disheartening, but seeing fellow competitors on the course is uplifting. Embrace the challenge and enjoy the stunning scenery—Nice is a course that will test your limits but reward you with unforgettable memories.

Final Thoughts

Preparing for the Nice course requires a unique strategy and mindset. From the challenging swim to the epic bike ride and dynamic run, each segment offers its own set of challenges and rewards. Train smart, stay hydrated, and embrace the journey—your efforts will pay off on race day!

Ironman World Championship: Nice vs. Kona (the location, not the course)

Ironman World Championship: Nice vs. Kona  (the location, not the course) 

The 2024 Ironman World Championship took place in Nice, France, marking the second time this prestigious event has moved from its iconic venue in Kona. The first shift occurred in 2021, when the race was hosted in St. George due to COVID-19 restrictions. This transition has sparked considerable debate among athletes and fans alike. Having raced in Kona six times (and also in St. George), I approached this change skeptically.

A World-Class City vs. an Island

Nice, the fifth-largest city in France, offers a vibrant urban experience compared to the more secluded island setting of Kona. With a population exceeding 1 million, the majority of Nice's residents are not triathletes but rather well-dressed Europeans enjoying their vacation, often curiously observing the spandex-clad athletes.

Travel Considerations

Flights: When planning your trip, remember that flights to Nice are typically **two to three times more expensive** than those to Kona from the West Coast. However, accommodations in Nice are significantly more affordable and plentiful. We arrived on **Sunday**, seven days before the race, which was ideal. An extra day provided a buffer for travel delays, and by Saturday, I finally felt adjusted and ready to race.

Car Rental: There’s no need for a car in Nice. A tram runs the 5 miles from the airport to downtown or Old Town for just **$2**. If you have a bike box, the tram can accommodate it, provided it’s not too crowded. Alternatively, an UberVan is a good option, but note that they only allow one bike at a time and will not transport baggage in the passenger section.

Accommodations

We stayed in a lovely two-bedroom apartment just 0.25 miles from the Ironman Village for $270 a night, with no minimum stay required. This totaled $1,400 USD for eight nights, a stark contrast to Kona, where most accommodations require a 7-10 night stay and can cost upwards of $3,200. 

When booking, check for **air conditioning**, as many places lack it, and Nice can be noisy. Consider the size of the bed—many places offer single or double beds, which may not be ideal for couples—and the accessibility of the building, as many have narrow, winding staircases that are not bike-friendly. Staying close to the race start is convenient, and you can easily use the tram or walk to explore Old Nice and the Port.

Food

Food costs in Nice are 40-50% lower than in Kona and about 25% less** than in San Diego. The average latte is around $3, and fresh baguettes can be found for just $1. Wine lovers will appreciate the local options that won’t break the bank. Food is abundant, with grocery stores on nearly every corner, including high-quality Bio-Coop and **Naturalia stores. The fresh bread, priced under **$2**, is of excellent quality. We found plenty of vegan and gluten-free options and great pizza and pasta.

Our Favorites

- **Amour Patisserie Vegetale:** 100% vegetarian and gluten-free, offering vegan omelets, various baked goods, and chocolate pancakes. We visited daily!   (https://amour-patisserie-vegetale.com/

- **Utopia:** A 100% vegan Italian restaurant with fantastic pasta and pizza. Reservations recommended.  https://utopia-nice.com/

- **Gigi Tavola:** Located in the Port area, known for great gluten-free pizza. - https://www.gigitavola.com/en/home-page

**Koko Green:** Offers vegan and raw food, including delicious vegan burgers and fresh salads. https://www.instagram.com/kokogreen06/?hl=en

- **Cabane du 12:** A vegan grocery store.  https://www.cabanedu12.com/

- **Naturalia:** A great grocery option.https://www.naturalia.fr/

 

My takeaway is that NICE is simply a fantastic destination. Besides the travel time, it's much easier all around than Kona. It's simply a world-class city, and my guess is that spectators and families will likely enjoy the destination very much. 

Managing Injury During Ironman Training

 

Managing Injury During Ironman Training

Injuries can really throw a wrench in your Ironman training, but with the right mindset and approach, you can usually manage them pretty well. Here’s a more casual recap of my experience dealing with a knee injury while prepping for my Ironman.The Beginning of the PainAbout eight weeks ago, I started feeling some pain under my kneecap when I pushed myself during runs. At first, it would go away before my next workout, but soon it stuck around, making things harder. I knew I had to pay attention when the pain woke me up at night and made walking a challenge.While on vacation in Park City, I decided to swim for a few days to keep my spirits up. Luckily, I called my doctor, and he got an MRI scheduled right away. It wasn’t covered by insurance, but for $260 cash (less than my $150 co-pay), I figured it was worth it. The MRI results were a bit of a shock—an oblique tear of the medial meniscus, some arthritis in the knee, inflamed bursa, baker cyst, and a couple of other issues. Talk about a bummer!Finding Help

1. Panic Mode: I’ll admit, I freaked out a bit, especially thinking about my upcoming Ironman World Championship flights.
2. Getting a Doctor: Many doctors had long waits, but with a little help from my friends, I managed to see an orthopedic specialist the next day.
3. The Doctor’s Take: The good news? The meniscus tear was minor, and the rest was treatable. He gave me a cortisone shot for the bursitis and told me to rest a bit longer.

Recovery JourneyOnce the initial shock wore off, I got to work on a recovery plan:

• Physical Therapy: I started sessions with a PT to get a customized exercise plan. The key takeaway? More isn’t always better!
• Cross-Training: I kept swimming and biking, which felt great, and I eased back into running every other day, keeping it nice and easy.
• Pain Management: I set up a routine with ice, electrical stimulation, and Voltaren cream four times a day, and it really started to help.

Fast forward to August 29, and I was thrilled to run 18 miles almost pain-free at a solid pace! It felt like a huge win!

Key Takeaways

Injuries Happen: They’re part of the game, especially during intense training. But they don’t have to spell the end of your racing dreams if you listen to your body and get the right help.Don’t Ignore It: Many athletes wait too long to tackle their injuries, which can lead to longer recovery times. Getting on top of it early can save you a lot of trouble down the line.Invest in Yourself: Sometimes spending a little upfront on tests and treatment can pay off big in the long run.While injuries can be frustrating, they’re manageable with the right attitude and approach. You can bounce back stronger than ever by tuning in to your body, seeking help, and being flexible with your training!

Paying the Piper. Big Run post Big Party

 

Saturday night was one for the books! A close friend celebrated their 50th birthday by hosting what might have been the party of the decade—or even of my lifetime. The theme was a glamorous mix of silver and white, prompting a frenzy of orders for sequins, glitter, and the perfect white ensembles. After several returns and exchanges, we all found our ideal outfits.

The day began with a solid gravel bike ride and a much-needed nap to prepare for the night ahead. John, ever the responsible one, drove us to the event, as he planned to stay sober while the rest of us were ready to indulge fully. The evening kicked off with drinks on the patio, seamlessly transitioning into a night where we barely touched our dinner plates, choosing to spend hours on the dance floor instead. We returned home around 12:15 AM—a late night by my standards, as I'm usually deep in REM sleep by then. Despite not having indulged to this extent in over five years, I miraculously woke up at 6 AM feeling surprisingly okay, pondering whether I had avoided a hangover or was still slightly inebriated.

I started the morning with 1500mg of PrecisionHydration and a bagel, then met up with Hilary for an ambitious 11-mile run, with intervals. Despite my legs holding up well, my stomach was less cooperative, rebelling against any intake of fluids or gels. The run was technically successful, but physically, I felt washed out and had to endure several emergency porta pottie stops.

Exhausted, I still had to coach a master's swim session, during which I couldn't eat or drink without feeling nauseous. Dragging myself home afterward, John cheerily inquired about the day's plans, to which I could only think of getting horizontal ASAP. Later, after a couple of hours and some ice water, my appetite returned with a vengeance, culminating in a feast of vegan pizza and chocolate.

By the evening, I felt about 70% recovered and turned in early. I returned to normal by Monday

, reflecting on the unforgettable night and the following grueling day. It was a blast, but not something I'm eager to repeat soon. However, I'm proud of pushing through that run—it felt like a necessary toll for the night's festivities. No more zero-fuel long runs in my future, but that one did the job for that day. Next up: Morro Bay!