Ironman World Championships: Kona Contributed By Team Parcours Athlete Ross Harper
The IRONMAN World Championships is the goal for many Age Grouper athletes and Professionals alike. The myth of the island and it’s legends. The history of the sport, it’s iconic locations and the battles that have gone before. For many it’s the goal, the drive, the motivation to keep going, and be one of the lucky ones to step foot on Dig Me Beach, dive into the Hawaiian waters to start the 2.4mile swim, 112mile bike and 26.2mile run.
Kona is a beast though. It’s like no other race. Yes, it’s “just another” IRONMAN race, but it does strange things. Whether it’s the conditions with the heat, humidity and wind, or the competition with the best in the world racing, or just the focus and pressure many have put on themselves to get there. It’s the lucky few that have ‘that day’ they dream of. Or perhaps we just put it on a pedal stool, too high, and elevate it to a status that’s overwhelms us, without us realising. Sport is cruel but that’s also why it drives us. We can put hours of training and focus, dedication and sacrifice (although I like to say decisions and choices*) into that one race, and goal, for it to unravel on race day. Sometimes for no explanation. It can be frustrating, and heart breaking.
For Parcours Ambassador Ross Harper, that is a little of what happened. His open and raw account below details his feelings and emotions of the day, and the hours he put in to achieve his goal. I say decisions and choices, instead of sacrifice, because we have to remember we ‘get to’ do this. We choose to commit, and chose training over birthdays or weddings and other occasions. We are lucky that we have this opportunity. Yes, it’s hard when it feels like the time committed doesn’t pay off or reflect on race day. But there’s always learning and always something to celebrate. It’s easier said than done for sure too, when there’s no explanation and everything feels like a waste. But we have to remember – “I get to”. I am one of the lucky ones.
If you have had a race, like this – read to the end for my final thoughts too and hope it helps.
“For me it had been a 5 year wait to return to the home of the full IRONMAN World Championship in Kona Hawaii.
In those years we have seen insane improvements in both the professional and AG racing standard across the world. My goal since 2019 was to try and keep up and if possible, reach the pointy end of the AG race at the World Champs.
In 2023 I raced the male only World Champs in Nice – this was a “bonus” World Champs race for me as I had always set my sights on performing Kona. In the weeks leading into that race, I caught covid but went on to have a half decent race coming off the bike close to the top 10 in my AG. I ended up 20th in AG and around 50th overall.
For me this showed that the years of hard work were starting to pay off and the build to Kona over the next 12months with focus on the demands of that race could yield a result at the front of the AG race.
The next 12months saw a gradual build over the winter with some glimpses of improvements in my swim/run. I started racing in April where some form was found but overall results hindered by some misfortune. From June/July I stopped racing and focused purely on the demands for Kona.
My specific prep looked fairly simple. A lot of aerobic training, some long key sessions at the specific intensity we intended to race at in Kona to be as efficient as possible and then lastly two blocks of 10days of heat prep to promote adaptation in the body to the demands on race day.
August and September, I clocked nearly 200hrs of swim/bike/run with a general split across the week of 4-5hrs Swimming, 10-13hrs of cycling (predominantly indoors) & 4-5hrs of running. I would also maintain 45-60mins of Strength & Conditionin.
Some key sets/sessions
Swim - 30x100 off 95” averaging 1:26/100m
Bike – 5hrs indoors 40/60/60/20 mins @ IM power
Run – 5x5km @ IM pace off the bike
On the 12th October we flew out to Hawaii to give myself 2 weeks to prepare before the big day. As ever the initial 4-5days after travel are difficult due to the huge shift in time zones and how exhausting long-haul flying can be.
After the initial few days of adjustment I completed my last few sessions to gain some data on where HR, CORE Temp and Power were against expectations.
The practice swim which is held 6 days before the race showed that the CORE temp is very easy to spike as mine hit 40.3 degrees. My final brick session was a bit mixed with a lack of energy on the bike but some very good sensations on the run. I went into the race confident in where my fitness was and the plan I needed to execute.
The race its self was a huge disappointment from a result perspective. I unfortunately had one of those days where the body couldn’t output the desired intensity. From pretty much the gun going off I found myself in an unfamiliar position of going backwards. The only enjoyable moments of the day were seeing some fellow athletes I have raced/built friendships with over the years have greats days on the island and in most cases podium to get the Umeke bowl they dissevered.
This was always going to be my last full distance event… at least for now. I am left with a sense of unfinished business. However, this last year in particular has been very intense and extremely consuming. I need to take a step back from competitive triathlon, race some bucket list races where the result is not the measure of success and then one day think about returning to Kona…”
Ross Harper, Team Parcours Athlete
A final word from professional Parcours athlete Laura Siddall: I love the approach to race bucket list races. That’s often how I approach racing as a Professional, cool races in cool places. Triathlon for most is a hobby, it’s a lifestyle we chose and are very lucky to get to do. It should be something we enjoy doing and that excites us. Even as Professionals we need to keep this in mind – we can always ‘choose’ to go back to the desk job. In the immediate days post race, when the performance wasn’t something we wanted, it can be hard. The emotion engulfs us. All that work, that effort, those hours… for what?
But as cliché as it is, we have to love the journey. The process to pushing ourselves and seeing how good we can be. What can we get out of our bodies on race day. On race day, it’s about focusing on executing our best day. How can we extract 100% of whatever our body gives us, and keep our head in the game to still give our best, even if lower than we want, on the day. We can’t control the conditions, or what others do, even sometimes how the body feels. We can control how we react to those feelings and thoughts. We can choose our response. The journey is what lasts weeks, months and years. The moment (the race) lasts in comparisons just a few minutes or hours.
It’s always easier said than done, and easy for me, sitting in the warmth of my apartment, tapping away at the lap top to write this. But I’ve been there myself. Lost in the fog and disappointment of a race result. Not feeling I’ve done myself or my team justice. Lost for days after in disappointment, feeling down. Struggling to pull myself up and out of it. But with time, it heals. We remember how lucky we are that we get to do this. That our bodies are capable. That we have had some incredible memories along the way in training, achieving things we never thought were achievable. We also get to race in some pretty cool places! Not many people can say that. So, give yourself time. A few days to wallow. And then take the learning, the positives (there will be some) and close that door and move on. Some use the travel home, to look forward, and not back. Use it to fuel the fire in your belly for more.
For now, and for most, it’s off season. So take some time to reflect, what went well, what can be improved, talk with your team. Then relax, take a breath, indulge and celebrate. Give yourself some slack. Triathlon is an awesome sport which has such a community and vibe. Remember ‘I get to’.
