Chapter 24: Case Studies of Athletic Development

Level 4 - The Competitive, Working, Amateur - Kona Karen

In our 3 case studies so far, we started with our “right from the couch” athlete looking to get his (metabolic) health back – Metabolic Melvin, we then moved on to our prototypical recreational runner looking to set some PB’s – Fiona Funrunner. Then we met our more experienced athlete who had been doing the recreational thing for a while and was ready for the big challenge of taking on an Ironman – Ironman Ian. Now, we continue our long-term developmental journey with the next level up – the athlete who has a few Ironmans under her belt and is now ready to take on the massive challenge of qualifying for the Ironman World Championship – Kona Karen!

Karen’s Background

Kona Karen is a 34-year-old amateur triathlete with nearly a decade of dedicated training behind her. Starting in a similar way to our friend, Fiona - with a focus on getting fit after college, she began with some fun runs, then moved onto some short triathlons before signing up for the big one! Now, with 5 Ironman distance races completed, with some strong Ironman results in her age group in recent events, she has set a new goal: qualifying for the Ironman World Championship in Kona, Hawaii.

Based on many years of working with athletes who’ve managed to achieve it, qualifying for Kona is a level of fitness that is possible for most, but achieved by very few. As such, it represents the perfect “Dream Goal” for a serious, committed, athlete.

And it is quite the dream…

To be surrounded by, and racing with, some of the fittest people on the planet – Pro’s & amateurs alike, on one of the most unique, iconic, courses in the sport – a magical place inhabited by the spirits of so many triathlon legends who have experienced both the heights of utter despair and utter triumph - often in the same race! Many of whom we have covered at various points in the book – from Mark Allen, to Craig Alexander, to Torbjorn Sindballe, to Kristian Blummenfelt, to Gustav Iden. So many of the fittest people on the planet have tested themselves against all that the island has to offer & have often been humbled and always touched by the experience.

And, it’s not just the Pro’s, it’s the same for all who race there. The whole island has a magical, emotional quality to it, especially in October, that must be experienced to be understood.

Not surprisingly with only a limited number of slots up for grabs, the competition to toe the Kona start line is fierce. Making it there is a massive achievement, that necessitates absolute, peak, fitness. This is especially so for your typical working athlete who must balance a busy life with the realities of high-level training. Like Karen…