Kona Vlog - Super Sunday / 40km run

Overview

This video segment is a training vlog about preparing for an upcoming race—Super Sunday / a 40 km run—on the island of Kona, roughly two weeks before race day, in hurricane-affected weather.

The athlete starts with a recap of yesterday’s work and then completes a long run, adjusting training logistics due to difficult conditions (large waves, strong gusts, and wind—especially on the Xavi portion of the course).

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Prior Day Recap

Swim

• Race-pace swim: 4 × 1000 yards in the pool

Bike

• About 3.5 hours at race pace (or slightly more aggressive)
• Completed in brutally hot conditions

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Today’s Plan: “Stretch the Legs”

Due to the hurricane, the goal shifts to staying safe while still activating the body:

1. Two-hour bike ride, slightly below racing power
   • Purpose: activate muscles without overreaching
2. Long run targeting 30–40 km

Route / Strategy Adjustments

• The hurricane brings large waves and nasty wind gusts, especially in the Xavi section (the same area where an earlier incident occurred—Casper fell on Thursday).
• They adjust the bike/run strategy by repeating segments in safer ways, waiting for the hurricane to move farther south so conditions improve for race week.

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Nutrition and Hydration

Fueling Targets

• Hydration: just over 2 liters per hour
• Carbs: about 160 g carbs per hour

What They Practice Today

• During the run, they drink fluids even when they feel tired.
• Bike fueling setup:
  • 80 g carbs in the frame
  • A double-mix in bottles using “Moton 320 drink” to match the ~160 g/hour total intake

Race-Day Plan (as described)

• Three bottles plus a flask on the frame
• Water added at food stations

Bike Maintenance Note

• They also reference an issue from yesterday: sealant from a puncture
• The bike will need washing later

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The Run: Key Progress and Pacing

Goals and Conditions

• Target distance: 30–40 km
• Temperature rises from about 28°C to 32°C
• Wind impacts pacing:
  • Tailwind helps cooling and can improve speed
  • Headwind makes it harder

Segment Structure

• The athlete completes multiple 10 km segments, emphasizing rhythm consistency into later portions.
• Reported pacing references (some as stated targets):
  • First 10 km: around 12.2 (exact meaning not fully clear, but described near that mark)
  • A “10 km in 3:32” pacing point mentioned again for consistency
  • Another segment noted as 7 km in 3:41

Wind Variability

• At one point the wind dies down, and they must push to catch up to maintain alignment with prior results.
• They anticipate an intense stretch of about 6 km, including ~5 km against the wind, likely slowing that portion.

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Outcome

They finish the full long run as planned:

• “40 km completed”
• “Super Sunday is done”

They conclude that 40 km is enough, since it’s only two weeks before the World Cup, so they avoid going longer and overdoing it. They also mention being satisfied with:

• how the legs felt after the bike
• how stable they stayed throughout the run

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Closing Moment

They end on a light note about pizza as a reward for completing the session.