Hawaii Sport August 2013 - Digital Issue

MTN BIKE, Aug. 2013

がん ばろ う、ニッポン

facebook.com/WeGoJapan

Pray for Japan

Instagram: @wegojapan Hashtag: #WeGoJapan

Twitter: @wegojapan

Saturday, August 10, 2013, 6am Ala Moana Beach Park Proceeds will benefit Rainbow for Japan Kids, a non-profit organization that supports the children from the Tohoku region of Japan affected by the March 2011 earthquake and tsunami.

＊Course route may change

Date

August 10th, 2013 (Sat)

5:50am 6:00am Schedule 7:00am 8:00am 9:00am Entry

Place

Ala Moana Beach Park

Entry Fee

$40 (by August 6, 2013) $50 (after August 6, 2013) $20 children over 5 years old,

START/FINISH

students (ID required), seniors over 60 years old (by August 6, 2013) Includes Finisher's T-shirt.

Entry Fee is non-refundable.

Warm-up Session Start Run Awards and Door Prizes Voluntary Beach Clean Up (30min) Finish

Packet Pick Up ❶ Online Entry: Active.com http://goo.gl/FSGoI ❷ H.I.S. Don Quijote Kaheka Branch (808) 983-3373 10am-7pm Daily ❸ H.I.S. Lealea Lounge (808) 923-3412 8am-9pm Daily ❹ H.I.S. Downtown Branch (808) 526-2266 9am-6pm (M-F) ❺ H.I.S Waikiki Branch (808) 922-4447 9am-6pm (M-F)

Thursday, August 8

at H.I.S Hawaii LeaLea Lounge from 1pm to 4pm.

Royal Hawaiian Center, Building B, 3rd Floor Phone: (808) 923-3421

Friday, August 9

at Runners Route from 1pm to 5pm.

1322 Kapiolani Blvd, Honolulu, HI 96814 Phone: (808) 941-3111

Award Followins Ceremony g Lots of The Race.

Door PrGreat izes! ★ ROUND TRIP NEI GHBOR

ISLAND AIR ★ TICKET ★ RESTA HOTEL STAY URANT GIF T CE RTIFICATE ★ SPA G S IFT ★ GOLF FO CERTIFICATES

Co-Hosted By HISLEA (Hawaii Senior Life Enrichment Association)

R 2 PARTI ES

...and M

MIHANA

BEAUTY & SPA

Blue Wave Tour

any Othe r Prizes!

Welcome to Hawaii Sport Digital, In this issue we have the focus on mountain biking, but there are plenty of other stories in here to entertain you for quite a while.

4 Monique Mata

8 Where to Ride

We hope that your summer is going well, and that we will see you out at the races.

14 BMX Sandbox

Support your local stores and races - they are there to give you a better service!

19 Kualoa Virgin

Happy Training and Racing 25 Diabetic Beats Odds Contributors: Editorial: Randy Flores, Sara Ecclesine, Hele On Cyclovia, American Diabetes Association, Robert Myint, Islandbmx.org, Mercedes De Carli, Lori McCarney, and Ollie Campo. From Hawaii Sport Report: Zara Nguyen, Jenn Lieu, Crystal Banning, Augusto DeCastro, Lauren Murata, Courtney Osaki Photos: Colin Cross 808.instaproofs.com Cyndia Lavik www.zoomhui.com 808Foto www.808foto.com Gene Bishop, Randy Flores, Hele On Cyclovia, islandbmx.org, Monique Mata, Rick Keene, Hawaii Sport Report.

For Editorial: Hawaiisportmag@gmail.com For Advertising: zarahawaiisport@gmail.com

27 Big Island Update

29 Running Sober

32 Second Chance

36 The Good, The Bad

and Pickle Juice

40 Hele on Kakaako…

Hawaii Sport Legal Notice: Legal Information: Copyright 2013 by Hawaii Sport Mag. All rights reserved.

“Views expressed in articles herein are solely those of the authors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not liable for any loss or damage resulting from content of advertisements.” Notice to the reader...

“The information in this magazine concerning upcoming events is provided by the event organizers and is presumed to be accurate. You may confirm the date, distance, starting time, and other event information by contacting the event organizer directly.”

Health related article are meant as guidelines – as with any physical related activity contact your physician before you participate in any endurance sporting event or activity.

41 Our Team!

Monique Mata - From Runn Name : I have many of these and it truly depends on who you ask, so I will give you a list and you can choose which one you use - Monique Niki Pua Mata.

Age: 33 Occupation: Professional Athlete Sport: I like them all, but I get paid to pedal and play in the dirt...mountain bike!

Years in the sport: Not sure how to answer, but if you are asking how many years I have been racing professionally - 7 years.

How did you start: My path to the dirt was not a straight and direct route - I was the devout soccer player, turned obsessed runner, evolved slowly into the crazy triathlete on the road where I was asked to be a part of a team for the Xterra and fulfill the responsibility of the run. It was after that race was finished, and yes, my team won (didn't I beat you!?, HSM has no recollection of that... whatsoever, red.), that I had the urging want to play and pedal in the dirt. The transformation was a gradual one, but once the moment started rolling, there was no stopping or turning it back.

And I do have to mention that it was my ohana from Hawaii that were a huge part of the evolving to where and who I am today. I still remember my first real road ride that Robert Myint invited me to like it was yesterday. We met before class (I was going to Chaminade University at the time) at Bogarts where I was introduced to the rest of the crew (Carl, Ray, James and Steve) who were in their fancy get ups and fast looking bikes when I immediately knew that I was in for it. Needless to say, I just about wrecked myself, trying not to be the slow poke on the ride and avoid looking like the total Fred, but as much as I tried...I completely failed. Besides being the one that they were waiting for at the top of every climb, it was I who was also the one they were waiting for with

ner to Biker...with Success! each flat that I somehow managed to encounter.

When the ride was finally done, I was so sure that it would be my first AND last ride with these boys, but they kept planning rides, inviting me and showing up. Eventually, the wait time at the top of the hills began to decrease and the tables starting turning and it was I who was the one who got to wait at the top of the hills...haha! I love when I get to go back home and ride with these guys again, it is always like I never left. Another shout out is to Boca who was always there for me and was a huge part of this journey.

Best results: 8-Time USA National Champion 2-Time Whiskey 50 Champion 2007 Female Everest Award Winner 2010 Silverman Triathlon Ironman Champion Worst experience: Funny you ask this question because it was just over 3 months ago that I can probably say that I have had my worst experience to date. Not to say that I have not had a few of these over the years (face plants and encounters with cars), but I believe that this takes the cake, not because it is fresh in my mind, but because it was a very trying and dark time of my life.

At the very first race of the season this year, I was on the first of four laps when one moment I was on my bike and the next moment...I was on the ground and unknowingly broken.

Long story short, what I was trying to persuade myself to be a badly sprained ankle, turned out to be a broken fibula right at the ankle bone and after discussing a few options, I chose to have the surgery and I now feel like a hardware store (although it would be a very ineffective one), with 8 screws and a plate. The result is now incredible (although I have a slightly different and new "normal" I am back pedaling and racing), but the journey to get here was one that I would not

wish on my worst enemy. Granted, it could have been worse (it can always be worse) and I am so thankful to be alive, walking and back to doing what I love, but It was definitely the worst experience of my life.

Best experience: This is a tough one...it truly is. I have a bazillion experiences that stand out in my head and if I had to narrow it down and pick one, I am not sure if I could.

There are experiences from races that I will never forget - my first national podium, leading the marathon world championships until I had a technical, the 24 hours that were filled with blood, sweat and tears, but finished with a National Championship jersey, the last 2 finishes of the Whiskey 50 where Sponsors?

I don't know how to thank these guys enough, I rode into the lead in the very last mile. they are truly the reason I Then there are the am able to do what I do and experiences that Best results: words could never express I have/had during 8-Time USA National Champion how thankful I am for Sho-Air, training - my first ride 2-Time Whiskey 50 Champion they are not only my sponor, after my broken leg, 2007 Female Everest Award Winner but they are also my family. the epic ride that I felt 2010 Silverman Triathlon Ironman Champion They have not only made a like I could just crush difference in my life, but they anything, the places have and still help to keep our that I have been and seen that if I had not been pedaling, I would have sport and little world of mountain biking rolling...

Along with Sho-Air, is Cannondale (hands down, not seen. the BEST bikes in the world! ), who have come And then there are the people, friends and family on board with us just this year and it has been an that I have made because of my two wheel obsession. These are the most priceless and I could amazing merger of two companies who have a passion for the bike and are willing to do what it not be more thankful for. takes to make us thrive and make it fun.

What projects are you working on?

In addition we are teamed up with Enve Wheels, There actually is a project that I am beginning to Carmichael Training Systems (CTS), Maxxis work on, it has been on my mind for years, but it Tires, Thomson, ESI Grips, Gaerne Shoes, Osmo is just the next step of beginning to make it pop Nutrition, SRM, Bike Religion, Oakley, KMC, Mooff the paper and into life that I have to take and torex, Fizik, Magura Brakes and Wobblenaught focus on. I guess I won't go too much into detail Precision Fitting. because it would be jumping the gun a little, but let's just say that I want to help touch the lives of all of my girls out there by using everything that I have been blessed with, so just watch out for all the future Niki Girls!

Road / Light, fast bikes designed to fly over pavement. For racing, or recreating, or both.

Robert Myint on location!

If you’ve been honked, cursed or yelled at, had things thrown at you or even worse, been ran off the road or hit, then you’ve probably had the pleasure of riding your bike on the roads of Oahu. Some of us have had one or more of these happen to us, but the joy of cycling keeps us out there.

There is an alternative.

Get off the roads and onto the trails.

Oahu and the neighbor islands have a myriad of trail systems for beginner through advanced riders. Mountain biking in Hawaii has had resurgence as of late, and why not, the trails are beautiful, challenging, and free from impatient drivers.

So get out and get dirty!

For more information on where to ride, group rides or lessons, you can contact Robert at pineapplebob@hotmail.com.

The FUNdamentals of Mountain Biking Mountain biking can be a bit overwhelming for beginners. From purchasing the proper gear to finding a suitable place to ride, there’s a little bit of a learning curve. From my 20 plus years of riding both on and off road, I’ve learned quite a few things, but there are some basics that should help you get started down the right (dirt) path.

- Choosing the right gear Go to a reputable bike shop and tell them what type of riding you plan to do - Get a bike that fits properly - Accessorize with the right safety equipment (hel-

met, gloves, etc.)

- If you’re buying a used bike, ensure that it’s mechanically sound - Finding the right trail - Check out John Alford’s book, Mountain Biking the Hawaiian Islands for trail locations and descriptions - Get on Facebook and ask to join “Oahu Trail Conditions and Group Rides” to find out about locations and meet others to ride with o Email me, pineapplebob@hotmail.com for more info • The FUNdamentals (or the 4 F’s of moun-

Mountain Biking The Hawaiian Islands by John Alford is the go-to guide if you want to ride mountain bike in Hawaii. Find it at your nearest local bikeshop.

tain biking according to me) o F – Finesse - Find your balance - Shift and brake properly - Turn and maneuver deftly o F – Focus - Look where you want to go - Look ahead - Keep loose and relaxed o F – Flow - Everything comes together - No more thinking – just doing - Ride smoothly and confidently

o - -

F – Fun Remember why you’re riding Stop and check out the views Don’t be afraid to get dirty

This is just a quick overview of the fundamentals – to actually learn them you need to practice and it helps to have someone teach you. If you are interested in personal or group lessons, please contact me at pineapplebob@hotmail.com or come join us on one of our group rides if you already have some basic skills and fitness.

Pupukea / Paumalu

Peacock Flats

Royal Summit

Kualoa Ranch

Top 5 places to ride in Hawaii

by Robert Myint Oahu 1. Pupukea/Paumalu 2. Maunawili 3. Royal Summit 4. Peacock Flats 5. Kualoa Ranch Note: Some of these places require a permit, and these places are only listed for informational purpose. It is the riders responsibility to ride safe, wear the right equipment to avoid injury, and make sure that they do not ride on private or military property without having obtained the neccesary Maunawili

Map courtesy of planetware.com

If you’re a bike rider, and you want to challenge others with your speed and riding skills, then you need to visit our local dirt bike track on Sand Island. We are Island BMX (http://www.islandbmx. org), an all-volunteer nonprofit organization focused on providing an active sports program for bicycling enthusiast on Oahu. We operate and maintain SANDBOX BMX racing track located on Sand Island. SANDBOX BMX is the only sanctioned BMX race track in Hawaii. We are dedicated to guiding the youth of our community with a healthy sport that promotes and builds family togetherness, responsibility, inner confidence and character-building.

What is BMX? Bicycle motocross (BMX) is currently the fastest growing youth sport in North American and is the latest addition to the Olym-

pics. The sport of BMX was created by kids, for kids. Back in the early 1970’s, a group of young riders were pretending to be their favorite motorcycle racing heroes by “racing” around a vacant dirt lot, twisting the imaginarily throttle while they pedaled their bicycles. This is where BMX was born.

That desire and vision has evolved into a fullblown sport in which riders compete on established dirt tracks elevating themselves to “hero” status. A typical race around a BMX track will last about 50 seconds, pitting a rider against up to 7 other riders all going for gold. Races are organized according to age group and skill levels, so everyone gets the opportunity to compete on a fair level. BMX offers every rider the ability to participate at his or her own pace. No one sits on the

bench, and there are no coaches deciding who gets to play – everyone gets into the action.

For many families, BMX racing becomes a weekly ritual. Spectators are always FREE and everyone is welcome to come and cheer on the racers. It is also quite common to see mom, dad, brother and sister all racing within their own classes. BMX is a true family-oriented sport proving that you don’t have to spend a lot of money to enjoy an activity together.

One fundamental aspect of BMX racing is that participants compete with others their same age and skill level. Unlike other sports, BMX offers three proficiencies per age - Novice, Intermediate and Expert. New riders are classified as Novice, and as their ability increases, they will move

through the skill levels. This structure ensures that riders will consistently encounter the fairest level of competition while always being challenged.

Any bike can be outfitted to suit BMX. This includes the beginner bike with smaller wheels or the mountain bike with gears. A few adjustments may be required to make them safer. Each bike should to have padding on the handlebar crossbar, and the kickstand and any reflectors should be removed for safety reasons. Riders are required to wear long pants, long sleeve shirts, enclosed shoes and a helmet – no fancy uniforms or special clothing is required. If you don’t have a helmet, the track will have rentals for use.

SANDBOX BMX is one of 370 competitive tracks

promoting this Olympic sport of BMX in the United States (http://www.usabmx.com). Our members range in age from 2 years old (strider bikes with no pedals – see attached photos) to 60 years old.

Every Saturday, we have BMX races at our dirt track which includes three straight-aways sections with valleys and hills in between, plus three curve turns called “berms.” We generally have an average of 100-125 racers each weekend, with friends and family spectators tailgating on the ocean side of the parking lot above the track. Trophies and/or saver stamps are awarded each Saturday to the 1st, 2nd and 3rd place winners in their respective race categories.

Island BMX is dedicated to healthy family-oriented activity. We’ve been operating at the Sandbox on Sand Island since October 6th, 2009. Our first official race day was February 14 (Valentine’s Day) of 2010. On June 22nd, we will be hosting our annual Olympic Day event (see attached flyer) where all riders race for free. Bike rentals and helmets are also available at no charge. Sunsets at the SANDBOX are free 9 (see photo) and our family-run concession stand (The LUNCHBOX) always has good, inexpensive food to eat on Saturdays.

Things to remember before you come: Any bicycle is allowed on the track, but it must have breaks. Kick-stands, pegs and reflector lights must be removed for safety reasons.

Riders must have helmet, long pants and long sleeve shirt for riding.

Bike and helmet rentals are available at track for $1 per day (free on Olympic Day).

Practice: Monday and Wednesday from 3-6pm $5 practice fee (a $1 practice fee your first day) Races: Saturday registration from 4-5pm - $10 race fee (free on Olympic Day with registration starting at 3-4pm) STRIDER races: Races for children 2-5 years old racing on bikes with no peddles happens one Saturday of each month ($5 race fee).

Follow us on Facebook: www.facebook.com/pages/Sandbox-BMX-operated-by-Island-BMX-Inc/482340468488968 on Twitter: twitter.com/SANDBOX_BMX on YouTube: www.youtube.com/channel/UC41CKzguV3hBZy0ee9cTERg on Instagram: instagram.com/sandbox_bmx_hawaii

Kualoa Virgin

by Randy Flores

It was a typical, average hot Hawaii afternoon out on the trail. I had just borrowed my first mountain bike: Cannondale Killer V 900—a pretty old bike but super light and fast on the climbs.

My total time on trails up to that point was maybe six months. I had never really pedaled much, whether on or off-road so I was still pretty green, but I loved this version of Hawaii much, much more than I could have ever expected. Sure, the outfits were goofy and finding the right saddle for a multi-hour ride on some pretty technical trails was fast becoming a literal pain in my arse, but man I was having a blast and meeting some pretty laid-back people as well. It was under these conditions that I found myself meeting a strange lot of fellows whom my dog will always be grateful for.

Allow me to spin a little yarn.

Way back in the day, as I would make my daily commute toward the Leeward side of Oahu, I would pass a very wide open tract of land near the Makakilo exit of the H-1 freeway. As you were headed out of town, there was a pretty steep section of hillside off to the right that had either a long arduous climb right up the face or a series of sweeps and berms with rocks and man-made jumps on the left—very daunting climbing and white-knuckle descents to look forward to if your heart didn’t give out on the way up! One day, I decided to pack the bike and give it a go.

As I had never really done anything like this be-

fore, I was more gung-ho about the climb than I was the descent. The steep drop a quarter of the way down the left wall gave you so much speed that you really had to know how to control your bike by throwing your weight behind the saddle to keep from flipping over the bars, as braking did nothing but lock out the tires on the loose gravel. Miraculously, I cleared it and did so without staining my shorts.

As I made it to the bottom and started to do a quick time-check to see if I could go for another loop, a group of guys came out of nowhere and offered up a couple of tips. Dressed in full-on riding gear, these guys looked like they were right out of the latest issue of your local news stand’s mountain bike magazine. Skater helmets, full face helmets, body armor, adventure/ hydration packs that looked like they were filled with enough gear to last a month out in the wilderness… and those bikes! Wow! They were perched on some pretty fancy looking stuff when compared to the primitive machine I was borrowing. They had been watching (laughing hysterically, they would later recall) from the bottom of the trail, placing their bets on “when the newbie would eat it!”

After they had given me all the “tips,” introductions were made and off we went in our respective directions. One of the guys actually turned and maybe as an afterthought—or just to be polite—said to me, “Hey you busy this weekend? There’s a race out a Kualoa Ranch, do you know where that is? You should really try and make it out, you’ll like it. You may wanna bring some extra water, it can get pretty hot out there. We’re gonna barbecue.”

An email was shouted out by one of the other guys (a real easy one I could remember, unfortunately) and off they went, into the sunset.

For the next few days, I really mulled over the idea of a race. My first mountain bike event! I decided to contact my new friends and after a brief two sentence email with simple instructions on how to get to the ranch and what basic necessities I should bring (lights, food, water, maybe a tent or a sleeping bag if I was planning on camping... and, of course, my $40!)

“Wow,” I remember thinking, “forty bucks for a mountain bike race? Hell, a marathon is only eighty!” (LaSalle Banks Chicago Marathon, 1998) Once my mind justified the cost, “sure, why not?” was my response. After all, it was just a few hours out on the trails, right?

The first thing that you notice as you roll onto The Ranch is the absolute beauty of the place.

The day before the race, I stopped at the local hardware store to grab some bug spray, a couple bags of chips, a case of twelve twelveounce bottles of water and… and… oh yeah, some lights! I searched high and low in my local hardware store for something I could use for lights. I wasn’t quite sure why I would need lights nor did I have any idea what type of purpose these would serve, so I thought I would be practical and found some really cool “miner’s hat” type lights. They were pretty neat—a single bulb with a head strap that could be adjusted for use on one’s head or on a hard hat that was attached via an 8’ cord to a battery pack that housed 4 D-cell batteries. I figured that if I didn’t use them over the weekend I could either return them or use them on a job site. Just to be safe I bought three packs, 12-D cell batteries, and a roll of duct tape.

The next morning, as I rolled off the highway and onto the gravel driveway that takes people out to the back side of Kualoa Ranch, I was struck with this very odd feeling. You know the one… that lingering feeling at the pit of your stomach that informs you that you just may have bitten off more than you could chew?

Yup! The first thing that you notice as you roll onto The Ranch is the absolute beauty of the place.

As you crest the first hill, the “campground” is exposed and laid out before you: toilets and gazebo to the right, tents, tents, and more tents before you, and hills and more hills to the left of you. Sweeping across the valley you will see the entire course; it is obscured by hills and trees, of course, but all of that will become more evident as the day unfolds. Off to the near right is the first climb of the day: a long, windy gravel road that is calling you… taunting you… beckoning you…

Anyway you slice it, whether you are there for the 20k, 40k, 6-hour, 12-hour or 24-hour events that are held there, you will see that long gravel road. A long, arduous climb that tests your resolve in patience and craft, rewards your restraint in cardio and cadence, and greets you at the start of every race and every lap. Take it slow or take it hard, but take it consistently.

Watch your breathing and your posture on the bike (sitting up with your shoulders pulled slightly back and in-line with your chest greatly increases oxygen intake as opposed to the standard “hunched over” approach), watch

your gearing, and don’t get ahead of yourself.

There’s always a little “treat” waiting for you at the next bend.

Once you push yourself up to the top of that first climb you will be greeted with a quick descent before getting sucker-punched by yet another lung-burning, quad-killing climb up a long grassy and oftentimes wet hill some have dubbed The Green Monster. The initial quick descent falsely asks for a gear change, but before long you will hit a very short, steep climb that will quickly zap your momentum and fill those lead-filled legs so full of lactic acid that you’ll be forced to dismount at the top of that first little bump, resulting in you getting passed as well. This time you may want to think about getting a full head of steam, if that’s your style, or just settling into your groove. Watch that gearing and cadence as you slide up on the nose of your saddle and put your weight a little further forward than normal to keep the nose down, keeping your weight on that back wheel to keep traction while you push over the top.

Breathe… long, slow breaths… keep that heart rate down because once you crest you have a hard right turn and a long grassy climb ahead.

Here you’ll want to pick a good line, pull your shoulders back (yes, really), find your “climbing gear” and that sweet spot on your saddle, then stick to it. If you’re the racing type then you’ll know not to succumb to the temptation to look over your shoulder as it will be easy to spotcheck the rider behind you. If you’re in it for the fun of it, though, treat yourself to one of several “Kodak Scenic Spots” of the day. Anywhere along this climb you are rewarded with a beautiful, panoramic view of the entire valley with the breaking surf as a backdrop.

For those who may not be particularly fond of climbing, fret not, for there are quite a few hot spots sure to get your juices flowing as well.

Before you head back down into the valley, and after the last long climb of the first half of the course you will be greeted by a very inconspicuous little log. At first glance this may just seem like yet another small obstacle threatening to add a few seconds to your lap time. Or, to the novice, it may look like a great spot to dismount and take a short hydration break. Do yourself a favor and take a good look around if the “dismount” option is more suited to your style of riding—you may see a headstone or two, several broken collar bones, and countless shattered egos along that little descent.

It comes out of nowhere and takes no prisBackground photo by Kelly Zastrow

oners of the timid and inexperienced. When approaching this little gem, either cut right and pay close attention to where your back wheel is or push up and to the left of the log and then swing hard right, throw your weight WAY BACK on your saddle, and let ‘er rip! Not only will your pride be thankful for the boost in successfully clearing the drop, but the rider behind you will be ever grateful for the clear path ahead.

There are quite a few wonderful spots such as this—tough, tricky, heart-stopping, and adrenaline filling. Either way you go about your day, you will not be disappointed and all the while you will be greeted by some really fantastic people out on course. Even better, though, is being greeted by all the other guys and gals out at the campsite that marks the end of the loop.

And me? I was a sight to be seen with my miner’s cap lights duct-taped to my bike… all three sets with twelve D-cell batteries and all. I was laughed at, and laughed with. I was teased and given quite a few tips on where to find “appropriate” lights for riding at night. I was also very well fed by complete strangers over the course of my 24-hour endurance mountain bike adventure “race.” The guys that had invited me

for that event had the biggest tent there, complete with ice-chests full of beverages, folding tables full of food, and a barbecue grill full of hot coals. There were smiles and laughs, mud and memories, and more than enough for all!

So, if you’re planning an adventurous day out at Kualoa Ranch, do yourself a favor and take plenty of water—and I do mean plenty—as it does get mighty hot out there. Pack some easily accessible food sources like sandwiches, soups, pizza, or even a bucket of chicken, and plan on getting muddy, as it almost always rains. Tents are highly recommended although some prefer to sleep in their cars. And whatever you do, bring a camera and a timekeeping device of some sort, because probably the absolute best part about almost any event out at Kualoa Ranch is seeing the sunrise coming up over the hillside and into the valley.

Since that first time at Kualoa back in 2005, I’ve been to just about every 12-hour and 24hour event that’s been held there. I made some great friends that day whom I continue to ride with on and off the Kualoa trails. So pack your duct tape and your KFC, and I’ll see you at the ranch!

Photos Courtesy of Randy Flores.

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Diabetic beats odds, takes on Expert Field Medical Badge On his third attempt, the medical technician at Schofield's Audiology Clinic earned the Expert Field Medical Badge (EFMB) Warrior Base, South Korea, near the Korean Demilitarized Zone last May 2012. The EFMB, which is difficult to earn even for the average Soldier, was especially challenging for Staff Sgt. Giltner, who has the disadvantage of being diabetic.

When he was in the seventh month of his deployment in Iraq in 2005, Giltner was diagnosed with Type 1 diabetes, formerly known as juvenile diabetes.

"They call it late-onset juvenile diabetes," Giltner said. "I was 21 years old and have no history of diabetes in my family."

The average success rate for earning the EFMB during a cycle is 16 percent; only three percent of current active-duty medical personnel qualified to compete for the EFMB have successfully earned the right to wear the badge.

Each time Giltner competed to earn the badge, he had to jump through hoops and get numerous approvals. Despite the obstacles, with the help of his command, Giltner never gave up until he reached his goal.

"The fact that (Giltner) successfully managed his

adult-onset insulin-dependent diabetes to conquer the rigors of competing for and earning the most coveted badge awarded to Army medics is an accomplishment that distinguishes him from all other EFMB candidates," said Sgt. Maj. Michel Pigford, health care delivery sergeant major at the Office of the Army Surgeon General.

"I have had people tell me that I should not still be in the Army, because I am a diabetic," Giltner explained. "I do not believe a medical limitation should be used as a crutch. It can be frustrating to hear Soldiers give excuses for why they cannot accomplish life goals. I just want to encourage Soldiers to keep pushing themselves to achieve what they want." *Disclaimer: This article does not imply endorsement for the American Diabetes Association (ADA).

Shane Giltner is encouraging Hawaii cyclists to take part in the return of Tour de Cure to Hawaii scheduled for Saturday, September 7, 2013 at the Queen Kapiolani Park. Funds raised from the Tour will go to support research for a cure, and sustain programs and services the ADA offers here in Hawaii. For more information and/or to register, please visit us at www.diabetes.org/tourdecurehawaii or call (808) 947-5979.

Full Event Details at www.TryFitnessHawaii.com Regular entry must be postmarked by August 24, 2013

2013

presents the

Na Wahine FESTIVAL Hawaii’s premier all-women’s multi-sport festival.

Sunday • September 15, 2013 • Kapiolani Park • 6:30 AM Choose from one of 4 exciting events:

Na Wahine FESTIVAL

❏ SPrint triAtHLOn

❏ SPrint DUAtHLOn

❏ SUPEr SPrint triAtHLOn ❏ SwiM AnD SPin - nEw!

500m swim/12 mi bike/5K run $80, Active Military ______ $90, Individual ______ $120, team ______ $10, late entry ______ (after 8/24) Add $30, Race Day entry _____ $12, USAT one-day license* ______ Lisc# ___________________

1 mi run/12 mi bike or 5K run $80, Active Military ______ $90, Individual ______ $120, team ______ $10, late entry ______ (after 8/24) Add $30, Race Day entry _____ $12, USAT one-day license* ______ Lisc# ___________________

250m swim/6 mi bike/1.5 mi run $60, Active Military ______ $70, Individual ______ $120, team ______ $10, late entry ______ (after 8/24) Add $30, Race Day entry _____ $12, USAT one-day license* ______ Lisc# ___________________

tOtAL FEE: ______________

tOtAL FEE: ______________

tOtAL FEE: ______________

ENTRY FEE incl. finisher shirt. Late entry not guaranteed finisher shirt.

500m swim/12 mile bike $60, Active Military ______ $70, Individual ______ $10, late entry ______ (after 8/24) Add $30, Race Day entry _____ $12, USAT one-day license* ______ Lisc# ___________________ tOtAL FEE: ______________

Random dRawing

for a Felt ZW95 Road Bike for women

*Each Team member must either be a USAT member or must purchase a one-day $12 license.

Must be present to win. ($900 value) Courtesy of IT&B

NO REFUNDS • Make check payable & mail to: trY FitnESS, PO Box 22422 Honolulu, Hi 96823 __________________________________________________________

_______________________________________

INDIVIDUAL or RELAY TEAM CAPTAIN - Last Name

First Name

__________ Age on 12/31/13

_________ Birthdate

__________________________________________________________

_______________________________________

________

___________

Address

City

State

Zipcode

__________________________________________________________

_______________________________________

Email (required for confirmation)

Phone (Day)

_______________________________________________

_________

SIGNATURE* (Parent or guardian must sign if entrant is under 18 yrs old)

Date

S M L XL T-Shirt Size (circle one)

*I hereby agree to sign the USA Triathlon waiver at packet pick-up. Try Fitness reserves the right to use any images, quotes or other material acquired from the Na Wahine Festival, for promotional purposes without notification or written consent from the participants.

___________________________________________________________

_______________________________________

RELAY MEMBER #2 - Last Name, First Name

SIGNATURE

USAT# _____________________________________________________

S M L XL

_________ Age on 12/31/13

_________ Birthdate

T-Shirt Size (circle one)

__________________________________________________________

_______________________________________

RELAY MEMBER #3 - Last Name, First Name

SIGNATURE

USAT# _____________________________________________________

S M L XL

_________ Age on 12/31/13

T-Shirt Size (circle one)

DoWNLoAD APPLICATIoN at www.nawahineFestival.com or REGISTER oNLINE at

_________ Birthdate

Big Island Update

by Mercedes De Carli

Escape-2-Pu’uhonua Team Mango Races hosted the first ever Escape-2-Pu’uhonua training triathlon on Sunday, April 28. This training race is taking the place of the Captain Cook Challenge due to safety hazards on the previous race course. The course for Escape-2-Pu’uhonua began with a running start down to the water for a 1/3-mile swim in Honaunau Bay, a 2-mile run on the Alaloa Hawaiian Trail, a 21-mile (2 lap) bike ride up Napo’opo’o Road and past the Painted Church with a 2,000 foot climb, and finished with a 4-mile run on the Old Government Beach Road. The start and finish were both at 2-Step near the entrance to Honaunau Bay. The day was beautiful: clear skies, glassy ocean in the bay, and very little wind. As the morning went on, the heat intensified and made it a good challenge for the athletes. Setting the record for the 1/3-mile swim course was Jamie Van Dyke.

Van Dyke swam and ran in 14:11. Running the fastest split on the difficult trail run was Chris Prater who completed the run in 16:01. Holding the bike record for this course is Kym Kiser. Kiser finished the hilly course in 1:08:29. Nate Grochulski holds the run course record having run the 4-miles in 28:28.

Waltzing her way into first place was Sylvia Ravaglia who completed the entire course in 2:16:33. Close behind to claim second place was Grant Miller with a total time of 2:17:07. Chris Prater rounded out the top three with a time of 2:20:09. Third for the men was Kris Kiser (1 lap on the bike course) with a time of 2:22:22. Second place for the women went to Linda Hallinger, 2:53:48. Kelly Hudik earned third, 2:55:03. The team of Robert Puaokalani, Kym Kiser, and Serena Chamberlin finished first for the relays. All three athletes worked together to finish the course in 2:20:09. The team of Jamie Van Dyke, Shirley Van Dyke, Ben Van Dyke, and Donielle Van Dyke

earned second with 2:26:56. Third place was claimed by the team of Dave Pratt, Shirley Pratt, and Paola Soto with a time of 2:35:36.

Congratulations to all who competed in the Escape-2-Pu’uhonua and mahalo to all the volunteers who helped put this race on. We hope to see you all racing again next year.

Something to Splash About Over 250 swimmers splished and splashed in the waters of Anaeho’omalu Bay on Saturday, May 4. In celebration of Cinco de Mayo, Bike Works hosted the 1-mile swim to raise money for local charities. This race is the first of three races in the Triple Crown Series, which also includes the Hapuna Rough Water Swim and the King’s Swim.

The water was warm and the sun shone bright, creating perfect swim conditions. Many swimmers even saw some curious marine wildlife as they swam the course, with turtles and eels saying “good morning” to their new friends.

Flying out of the water in first place was Leahi Camacho. Camacho finished the 1-mile swim in a total time of 22:17. Close behind to claim second was Camacho’s teammate, Madison Hauanio, who swam a 22:36. Third place overall and first for the men was claimed by Jeff Maki. Maki finished in a time of 22:41. Rounding out the top three for the women was Madeline Foo in 22:43, with Bree Wee just one second behind in fourth with 22:44. Hoyt Thomas, in 22:52, placed seventh overall and second for the men. Third was earned by Mark Noetzel with a time of 22:54.

Buddy Rose claimed fourth in 22:56.

Congratulations to all who competed in the Cinco de Mayo Splash. We hope to see you out in the water again soon.

You can find more Big Island stories at www.hawaiisportmag.com

“Running Sober with Coach Ron Pate”

by Ollie Ocampo of Hina Mauka Recovery Center

Ron Pate turned a “path of destruction” to a path of running championships.

“After losing my houses, my cars and my good judgment I knew I had to separate myself from that lifestyle before the “bad” became “worse.”

Nowadays, Ron does a lot more winning than losing because at 66, he is still a fierce running competitor with national and world ranking for this age division.

Back in the day, Ron was an up and coming Entertainment Liaison in Los Angeles. Being surrounded by wealthy clients and executives who were using and abusing drugs was just part of his job. He was good at what he did and worked with some of the music industries’ best talents.

“I had multiple homes, multiple houses and lots of money in my pocket. At one time, I had more than twenty-five credit cards with the balance paid off every month.” he recalls. This lifestyle did not last long because before he knew it, he was slowly being devoured by the drug culture that surrounded him. He quickly left the L.A. lifestyle to get away but only to come back within a year to pursue bigger and better opportunities. He surely thought he can handle the drug-infested entertainment culture of Los Angeles this time. It would prove to be a bad decision.

He had seen some of his clients and friends succumb to the detrimental power of this luxury drug called cocaine. It was a drug initially reserved for the more affluent users. He witnessed over and over again wealthy entertainers who spent years becoming successful and then losing it all in a very short time. But gradually he too became a victim of the drug. “I was an avid runner back then too, but then I stopped. I was slowly losing control of everything but I did not realize it because my judgment was clouded. I wasn’t sleeping either.”

“At the same time, I felt invincible. Drugs make you think you are heading to the top of the world but you’re actually heading towards a cliff.” Ron explained.

Ron realized that things were spiraling out of control again and to make things worse his environment became violent in nature. He was not going to allow himself to become something he is not and for the second time; and the last time he left the L.A. Lifestyle, his friends, his clients and all the people he loved working with.

“I thought the most difficult part was losing all my

material things…my houses, my cars, my money.”

He stated. “It was not, it was even more difficult to finally realize that what I am doing is destructive.

I could not think straight so I thought things were okay. In reality, I have a problem and I have everything to lose if I don’t do something. I needed to be in control again.” He recalled.

The first time Ron left the L.A. Lifestyle he moved to Oakland where he worked at Lawrence Lab for an electronic sub-contractor and then to Seattle where he was a taxi driver at night and attended the Puget Sound Maritime Academy during the day.

After moving to Las Vegas and going back to working in the entertainment industry in 1977, he felt there was something missing in his life.

He came to Hawaii in 1980 to visit for a weekend but decided to stay. He was receiving royalties from his past ventures so he really did not have to work for a living. Eventually, the money stopped flowing.

Ron met Brian Clarke in 1984 and with Brian's guidance, Ron's running and coaching improved to a level that changed his life. After starting as a volunteer track coach at McKinley High School, he was offered the position to be the boys head track coach. “I was a little shocked they offered to pay me, I would have coached for free. “ Ron commented. He then became one of the OIA coaches who’s "luck" and great kids accounted for eleven OIA championships in sixteen years.

Also, for several years, Ron worked as fitness instructor for the military and a personal trainer for several professional athletes.

In 1985, Ron was very sick and had a near death experience. He contracted an illness that elevated his temperature to 105 degrees, yet he was freezing. During this time, he entered a state of peacefulness and euphoria. He really thought he was going to die. “The pain left, but was experiencing “feeling high” …that same as a "drug induced high" which means that every time you get high, you may be near "death". Fortunately, he was able to fully recover and became more appreciative and rejuvenated about his second chance in life. More than ever he was committed to his running and living a healthy lifestyle.

To run and compete at a high level at age sixty something is truly remarkable.

What is Ron Pate doing these days?

Coach Ron Pate is still running around. You might see him around your neighborhood running. You might see him on USATF commercials on TV. As a representative of USATF, he measures race courses and certifies the distance. He also is a Race Coordinator for various races such as Hina Mauka’s HSAC Recovery Walk/Run 5k, there is even a race with his namesake, Bob and Ron’s 5k.

You can also find the name Ron Pate on the world stage because he competes regularly in Master’s events all over the world. He has competed in Italy, Finland, France and Canada to name few. He was ranked 3rd in the world in 2004 for the M-55 steeplechase. He has won many running national championships in the steeplechase and is the 2012 National Champion in the 10km for the M65 - 69 division. He enjoys working with Hawaii’s youth and empowers them with the mantra, “There’s nothing you can’t do.”

Today, Coach Ron lives in downtown Honolulu with his Susan, the love of his life for over twenty-two years. “Susan is my biggest supporter and

Bicycling Magazine

Editors’ Choice 2013

greatest inspiration.” Coach Ron boldly states.

“We both love to run. And as long as it is a warm destination, Susan travels with me when I compete all over the world and in the mainland. “ You can sometimes find Ron and Susan frequenting the Hau Tree Lanai Restaurant in Waikiki for breakfast, one of their favorite eating places.

On a personal note, I want to thank Coach Ron for his continued support and commitment to the Recovery Walk/Run 5k held in September every year at Kapiolani Park. Please join us on September 14 and talk story with a world class running champion, Coach Ron Pate.

®

TWO categories:

Trail 29” | SB95 Enduro | SB66

Come and try Yeti’s award-winning Switch Technology at: 569 Kapahulu Ave Honolulu HI 96815 www.itbhawaii.com | 808-732-7227 facebook.com/islandtriathlonandbike Email: Nick@itbhawaii.com

Recovery Walk and 5k Dry Run 7:30am Saturday, September 14, 2013 ** Kapiolani Park** COURSE: Starts near Waikiki Shell on Monsarrat Ave. Ends at the Honolulu Marathon finish line.

FEES:

$25 by Aug. 31, $35 (late) after Aug. 31, packet p/u and Race Day (Limited T-shirt available for late entries.)

On-line Military discount code: “freedom” and Teams 10+ discount code: “delta10” ON-LINE ENTRIES: www.recoverywalkhawaii.org or www.active.com (ends 11:59 pm Sept. 12) AWARDS: Top 3 finishers M/F. Top 3 M/F in age groups.

PACKET PICKUP:

W Sept. 11 (4pm—closing) Runner’s HI, Aiea

(488-6588)

Questions:

Th Sept. 12 (4pm-8pm) Runner’s Route, Honolulu (941-3111)

447-5232

F

Sept. 13 (4pm-7pm) Running Room, Honolulu

(737-2422)

**with 2 hour DANCE Party at 9:45am and PICNIC at 12:15**

recoverywalk@hinamauka.org

Make checks payable and mail to: TIMELINE HAWAII, PO BOX 25566, Honolulu, HI 96825 Check only one

RUNNER

7:30 am start

Last Name

$25 by Aug. 31, $35 after Aug. 31 State

Phone (day)

7:35 am start (not timed)

Total Fee Enclosed ($_______) (No refunds)

First

Address City

WALKER

Zip

(Evening)

Email

Sex: (circle) M F Birthdate: ___ /___ /____ Shirt size: (circle) Regular t-shirt:

S

M

L

XL

Extra fees for: 2XL +$1, 3XL +$2, 4XL +$3

**Paid Runners/Walkers can join DANCE Party for FREE at 9:45am**

WAIVER REQUIRED: (Note: Parents or guardian must sign the waiver for each runner/walker under 18 years of age) I hereby release The Recovery Walk organizers; the City and County of Honolulu; State of Hawaii; and all governmental agencies whose property and/or personnel are used, The Hawaii Substance Abuse Coalition, Hina Mauka, and other sponsoring or co-sponsoring company(ies), agency(ies), volunteers, or individual(s) from responsibility for any injuries or damages I may suffer as a result of my participation in the Recovery Walk and Dry Run 5k. I hereby certify that I am in good condition and am able to safely participate in this event. I will additionally permit the use of my name, pictures and video in broadcasts, telecasts, newspapers, brochures, etc. I also understand that the t-shirt purchase is non-refundable. As a participant, I certify that all information provided in this form is true and complete. I have read the entry information provided for the event and certify my compliance by signature below.

SIGNATURE: ___________________________________________________________________________________ DATE: __________________________

Getting a Second Chance to Compete at the Ironman World Championship

by Lori McCarney, Photos by Rick Keene

In 2009 I qualified to compete at the Ironman World Championship when I was the first Hawaii finisher in my age group at Honu. But on race day at Kona, a pre-race injury caused me to DNF with only a half a mile to go when time ran out at midnight.

Since 2009, I have been on a mission to return to Kona, competing in a number of Ironman qualifying races around the world—in Mexico, Australia, France and New Zealand. I’ve also competed at Ironman Hawaii 70.3 Honu, making sure I registered as a Hawaii Resident, just in case they pulled my name in the special lottery for residents who finish that race.

As I entered races and tried my best, I thought I might earn an invitation to Kona. The size of my age group has had anywhere from 8 to 30 entrants, so my odds of making the podium are much better than for those that race in the age groups full of hundreds of competitors. I made the podium in three events, but the slot never

rolled down. As I moved to a higher and higher age in my group, I set my sights on qualifying in 2014 when I would age up to 60. That would mean I’d be “young” in the group and the competitive field would be even smaller. I have to say, however, that many of the women who are racing in this age group are darn fast and seemingly unbeatable by me.

Strategically picking my race for 2014 was critical. I spent a lot of time looking at race results over the past few years, checking out the times and ages of direct competitors who might age up along with me, and reviewing courses to see which might give an advantage to someone strongest on the bike (and pretty darn weak on the swim).

And I found the race. Ironman Brazil in late May, 2014. The course looked well suited to me, there have been only 1-2 people in the F60-64 age group in the past, I thought I could beat them, and the one person who

might age up appeared to be about my same speed.

Of course, someone else could be thinking just like me and register and instantly kill my chances, like Missy LeStrange did at Ironman Cozumel in 2010.

But this race looked pretty good.

The next challenge was to register before the race sold out. I had made it into Ironman Melbourne its first year when it sold out in just over 5 minutes. I frequently checked the published time and date for IM Brazil’s registration by looking at the local site in Portuguese.

I researched the time in Brazil, made sure I knew what that time was in Honolulu, marked my calendar, set my alarm clock and got on the computer, ready to try to sign up, about 10 minutes before registration opened. Then, it was refresh, refresh, refresh, refresh….until I got a registration screen. Yippee! I made it in before Ironman Brazil sold out in 17 minutes. Whew!

This was on June 7. Almost a week after Honu, but just a day before the Hawaii Resident lottery drawing scheduled for June 8 at 6pm.

I didn’t think there was any chance my name would be drawn in the lottery. It hadn’t been in the past and I had already plotted my course to return to Kona. But, at 6pm that Saturday I was on facebook, the source of all breaking news, checking to see if winners had been posted. Soon after 6pm, Bike Works started posting names of Island of Hawaii winners, one or two at

a time. Then, whammo!

A list of Hawaii residents popped up and THERE WAS MY NAME smack dab in the middle. A little shiver went through me, but I didn’t feel excited since I had set my expectations very low so I wouldn’t be disappointed. REAL excitement was palpable on a call I received from fellow lottery winners shouting and laughing and crying in joy.

That night, I dreamt that I was racing at Kona and in the morning I checked the list again and my name was still on it. Then, it sunk in. I am competing at the Ironman World Championship on October 12, 2013!

I am honored and blessed to be able to return to this incredibly special event.

Now, I have to train smart, stay healthy and be ready to go. Will I still do Ironman Brazil next year? Yep, that’s the plan, along with Ironman Cozumel on December 1 this year. Will I get a slot at either of these races? Who knows? I do know I’m pretty fortunate to be able to participate like this. Having the time to train without juggling a career and a family makes this possible for me when it’s pretty much impossible for most. As much as I’ve never been much of a fan of being “old”, I’m finding that being older does come with some pretty good perks that compensate for wrinkles, a few more aches and pains and a temperamental memory.

For more stories about my training, racing, family and community involvement, check out my blog. www.lorimccarney.com

2013 DUKE’S WAIKIKI OCEAN MILE SWIM Celebrate Duke’s Birthday at the Duke’s OceanFest 2013 Proceeds to benefit the Outrigger Duke Kahanamoku Scholarship Fund

DATE & TIME: Saturday, August 24th, 9:00 AM Start.

Check-in between 7:30 AM and 8:45 AM. WHERE: Duke’s Canoe Club on Waikiki Beach.

COURSE: Triangular course. Swim out the channel, around two outside buoys, and return to the beach.

TIMING: All entrants will be supplied with an ankle band with a timing chip, provided by Timeline.

AGE GROUPS: Men and Women: 13 and under, 14-16, 17-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70 + ENTRY FEE/DEADLINE: Swim is open to first 400 entrants. $30 per swimmer, postmarked by August 16, 2013. Late entries will be accepted for $35 per swimmer.

Checks payable to: DUKE’S OCEANFEST Mail entry fee and application to: Timeline P.O. Box 25566 Honolulu, HI 96825 AWARDS: Commemorative Plaques will be awarded to First Place in each age group and Gift Certificates presented to 1st, 2nd, and 3rd place finishers in each age group. All finishers will receive refreshments and 2013 Duke’s Ocean Mile Swim shirt. Awards ceremony at Duke’s following the race.

FOR MORE INFORMATION: Brent Imonen Email: brent@dukesoceanfest.com Online applications: www.dukesoceanfest.com

Name: __________________________________________________ Phone: _______________________ \ Address: ______________________________________________________________________________ Email: ________________________________________________________________________________ Male __________

Female _________

$ Entry Fee @ $30 Late Entry Fee @ $35 $ Total amount enclosed $

Age on race day: _____________

I, the undersigned participant, intending to be legally bound, hereby certify that I am physically fit and have not been otherwise informed by a physician. I acknowledge that I am aware of all the risks inherent in open water swimming, including possible permanent disability or death, and agree to assume all these risks.

.

AS A CONDITION OF MY PARTICIPATION IN THIS OPEN WATER SWIM, I HEREBY WAIVE ANY AND ALL RIGHTS TO CLAIMS FOR LOSS OR DAMAGES, INCLUDING ALL CLAIMS FOR LOSS OR DAMAGES CAUSED BY THE NEGLIGENCE, ACTIVE OR PASSIVE, OF THE FOLLOWING: DUKE’S WAIKIKI, OUTRIGGER DUKE KAHANAMOKU FOUNDATION, ODKF SUPPORT INC, CITY & COUNTY OF HONOLULU

Signature/Guardian

Mahalo to Outrigger Duke Kahanamoku Foundation and all of the sponsors of the 2013 OceanFest

Date

The Good,The Bad and Pickle Juice

Advice on how to Survive Tough Race Conditions

by Sara Ecclesine

We sat down with a diverse group of finishers in the week after this year’s brutal Honu Half Ironman and asked them “What’s the best advice you can give next year’s racers?”

Thank you to Soul Runners for hosting the conversation.

Noel Mackisoc: Planet Sun is what I use. It has been really successful with my races. The trick is to shower when you first get up, dry off, apply the sunscreen all over, and let it dry.

Then put on your tri suit.

It works well this way.

Also, carry a sunscreen chapstick for the run.

HSM: Hawaii Sport MagThe run usually will cook azine is compiling tips for your lips if you don’t having not just a great reapply. race, but a great Honu HSM: Tin Lung Chao, weekend. I’ll start by you also used Planet passing along something Sun and had a truly imKelly Sutcliffe told me: pressive peel going. Did “When I was training for you use the same appliHonu, whenever it was cation technique? Noel, windy I’d cancel my ride it sounds like you’ve and go for a run, and if it found the way. was rough I’d swim in the Tin Lung Chao: I apply pool. And while I was on a thick layer before the the course I realized if anyrace. Very thick. But I thing I should have been did not reapply after the doing the exact opposite.” Photo of Noel Mackisoc by Colin Cross, find swim exit. Also, I stayed Rebecca Mckee: That’s out in the sun after the more of his pictures at 808.instaproofs.com really good advice. race until about 5pm.

Angela Kwong: I also need to practice grabbing That made it worse—too busy taking photos! water bottles at aid stations. Two bottles slipped HSM: Oh, so now the truth comes out. You were out of my hands. in the sun all day. Okay, Planet Sun stays on the Tin Lung Chao: I agree with Angela—practice A-list. everything! I saw people drop their gels, one guy Noel Mackisoc: Sorry, one more sunscreen comdropped the entire bottle of his concentrated sport ment: for me, the burn happens after the race, drink mix or whatever he had planned for the when you lay around eating, drinking and talking entire race so now he has nothing to mix, one guy to a million friends. dropped his spare tube, etc.

HSM: That is a really good point from both of you.

Daniel Boatman: I almost hit a rolling CO2 carAnd that has to suck for recovery. So the lesson tridge from the guy passing me... oh, humans. for next year’s race is to think about sun protecNoel Mackisoc: Don’t forget your lip balm or sun- tion when you’re packing clothes for after the screen! race: giant surfer straw hat, long-sleeved white HSM: Noel , do you or anyone else have suntee, whatever it takes. screen that actually worked that you can recomNoel Mackisoc: Yes, I pack a post race bag—at mend? I’ve been seeing some crazy photos of least put on your finisher shirt and a hat! peeling burns on Facebook.

Daniel Boatman: Wear a hat or visor on the run.

Trust me, I didn’t and I swimmer—no congestions learned. I didn’t burn badly at T1 and it’s easier to find due to SPF 85 but I didn’t your bike. I learned not to need that much sun... or get discouraged being one the sweat-fro lunatic of a of the last swimmers comhair mess I proudly exhibing out of the water. Make ited on the run and at the it a game to count people finish. you pass on the bike and Noel Mackisoc: Hat on the on the run! Nutrition, the run is good, you can put fourth discipline, is probathe cold sponges or ice in bly the most important for there. me: when and what to eat Daniel Boatman at Honu 2013.

Tin Lung Chao: During or drink to minimize crampthe run people get hot, so ing, fatigue etc. If you don’t they pour water or put ice in their tri suit. I did the have that dialed in you can be great at the other same. Problem was, within the first two miles my three disciplines and you can still have a bad shoes are all WET! Heavy shoes all the way. I race. And of course what makes it a great weekneed to figure out how to avoid that. end is to have lots of pre and post-race PAR-TAY. Noel Mackisoc: Some people drill holes in the Noel Mackisoc: Angela, what about the pickle bottom of the shoes to drain water. juice ?

HSM: Good point, my K-Swiss have drain holes HSM: Angela, preach girlfriend! I agree with every and I know tri shoes from other brands like Zoot word. Favorite race recovery adult beverage? and Saucony have them as well. Tin, do you have Does any else make Nuun-tinis? And yes, what any non-sunburn related tips for Honu? about the pickle juice?

Tin Lung Chao: Everyone should know that it has Angela Kwong: Oh yeah... Thanks Noel! Everybeen proven that even if you have food poisoning, one knows I am a cramper but since I discovered diarrhea, or vomiting up to the day before race pickle juice I cramped a lot less in the last few day, you can still do the race and finish it. races. When I got off the HSM: Ummmm... is that you with the tummy prob- bike at T2, my quads lems before the race? Holy cow! No bueno! started to cramp so Tin Lung Chao: That is me, food poisoning from bad that I could barely Tuesday until Friday lunchtime. I wasn’t going to put my shoes on, but race, but the diarrhea stopped Friday noon and I didn’t panic. I knew I my coach told me to try race one mile at a time. had my secret potion.

So I decided to go for it on Saturday.

I took a couple sips of HSM: Wow amazing, so glad it worked out. Hey PJ and within seconds, at least you had no problem getting down to race the cramps went away. I weight! I’m terrified to know what you weigh now! had to periodically take Tin Lung Chao: I lost 10 pounds during my 3–4 tiny sips throughout the run course to contain my months training, and lost about 3–4 pounds cramps but it sure worked like a charm. I have during the three days leading to the race day due tried everything these last few years to find a way to food poisoning. I am 130 pounds now. to minimize my tendency to cramp. Two main HSM: Tin Lung Chao, we are no longer friends. things have helped me. One: Pickle Juice—only Angela Kwong: The main thing I learned is that works when I take tiny sips when I feel cramps race day is just icing on the cake. The journey coming on, not prophylactically. Two: Did a few to get there, the fun, the training you get to have sweat tests to determine appropriate hydration with great people, the camaraderie between levels. These two things have helped me miniathletes is what makes great memories. I also mize cramping substantially. learned there’s a silver lining to being a slow HSM: I’ve never heard of a sweat test. Where

did you have it done? And I’m in love with the fact that you sip pickle juice. Do you keep it in a gel flask on your fuel belt? HYSTERICAL. Angela Kwong: I should say a sweat loss test.

My coach Eric from Pacific Sports Design makes us weigh ourselves before and after a long bike ride or after our brick workouts to see how much weight we lose. If you lose more than a certain percentage, you are not hydrating enough. After a few sweat loss tests, I finally learned how much to drink during a particular workout. I did not hydrate enough all these years. I thought I did but I didn’t.

I drank about four bottles last Saturday during the ride and last year I only drank two. I could feel a huge difference. My bike time was almost twenty minutes faster this year with no cramping.

HSM: Common sense but awesome, thanks Angela!

Noel Mackisoc: I think I will try sauerkraut juice next.

Daniel Boatman: Mobility coupled with hydration is up there for pre-event preparation. Massage, body wrench, trigger point, foam roller—use whatever you got.

Know your trouble areas. Be loose prior to the start and that will mean less cramping for all.

Tin Lung Chao: Another thing is I saw many people walking during the run. I never experienced it before, and that made me feel like it is okay to walk, it is normal to walk—so, I joined the crowd to walk. Looking back, I should do my own race, just concentrate on what you train for and run, never give up. On the bike, listen to the motorcycle. When you hear it coming, the marshal is near. Stay clear of the bike in front of you, look dumb, and they will give the red card to the guy next to you. It happened to me three times.

HSM: Really good point about staying focused on your own race! I just added my friend Rebecca McKee to the group so she could join the discussion. She just texted me two tips: 1.

Even if you get out of the water and your time is totally disappointing, mentally crushing,

you have to get on the bike, you can’t stop racing.

It’s not one sport, it’s three sports: TRIathlon.

2.

Also: when you start the run, don’t look at it like you have 13.1 miles, look at it like one mile to the next aid station! Then it’s only one mile at a time!

Tin Lung Chao: When I got off the bike at about 4 hours 40 minutes, I told myself “I have almost four hours to do the run and still make the cutoff.” BIG MISTAKE. That planted a seed in my mind to go slow and even walk. Because of my weak body, my goal is to finish and make the cutoff time. But if I didn’t think that way, I could have pushed harder for a better run time.

HSM: Those are really good points about preparation and how you talk to yourself during the race.

Matthew Quinn: PB&J and white rice balls!

Mountain Dew, and some GU too. Honey rice crackers, lots of water, some NuuN and postrace beer. Oh, if you get the PBJ in your shifter it sucks! And don’t spill Mountain Dew on your front rim, not good for braking!

HSM: Thanks Matthew Quinn, love it!

Angela Kwong: www.good.is/posts/how-picklejuice-changed-the-world-of-sports-food-innovations-from-the-football-field HSM: Oh hot damn. It’s not just you. It’s a pickle juice revolution. Mixing up the soup mix in top-ramen is almost the same thing, right?

Noel Mackisoc: Scam to sell more pickles.

HSM: Gotta watch out for that pickle lobby.

Rebecca McKee: I have never heard that about the pickle juice, but am intrigued. Peak works with the NHL and we have actually recommended mustard! Most teams keep mustard on the bench at games for cramping. My Ultraman competitors also use mustard!

HSM: I’ve seen you hand Mike Rouse a hot dog when he’s doing his ultras, so pretty much we have the whole barbecue represented. Do I hear a vote for ketchup? But seriously, what kind of mustard? And do you eat it or apply it to the affected area?

Melanie Decker Koehl: Buzz Careag is the leader of the mustard movement! You eat the packets... they’re salty and free!

Angela Kwong: I can only speak for myself, but it has worked wonders for me and I have tried

everything. I also need to give credit to a sports drink my coach introduced me to called Osmo Nutrition. It has also worked very well.

HSM: I know those guys! I’m sure they’d be stoked to hear that. I think it’s really important that none of us wanted to talk about equipment. If your body isn’t working, equipment doesn’t really matter, huh? We’re talking about how to keep our bodies functioning and our heads screwed on straight. Conditions at Honu were super tough this year, but it’s never an easy race. Cramping physically or mentally can cost thirty minutes or more, way more than can be gained by a slightly different choice of aero equipment. So the number one thing you Honu racers can do for next year is take care of your body and keep your positive mental focus.

Thanks everyone for the laughs and the great advice, and see you this weekend on the trails!

Contributors: Melanie Decker Koehl is an endurance animal, race promoter, and Soul Runners Founder.

Angela Kwong is a triathlete, multi-time Boston Marathon finisher, rough water swimmer and founding member of Soul Runners.

Tin Lung Chao races the Tinman every year (of course). His goal at age 50 is to set new milestones for himself, so this year he upgraded to Honu, his first half-Ironman.

Noel Mackisoc started racing triathlons in 2009 and immediately became hooked. He has done one Ironman, four half-Ironmans, and twenty-one shorter distance triathlons.

Rebecca McKee, coach and founder of Peak Center Alaska, is currently ranked fourth in the world in her age group.

Matthew Quinn is an avid trail runner, triathlete and rough water swimmer.

Daniel Boatman a windsurfer and avid mountain biker learning the ropes of triathlons and endurance events.

Note that the advice given in this article are personal experiences and you should be careful not to try anything new before a race.

Below: Tin Lung Chao, all smiles coming out of the water at Honu. Photo by Gene Bishop

Hele on Kakaako…

Hawaii’s second cyclovia, Hele On Kakaako, was held Mother’s Day, May 12. Families on bikes filled the streets during the day while approximately 2 miles of roadways were closed to motorized transportation. Monster trikes were a big hit as was the complete street demonstration on Cooke Street. BMX and skateboard ramps were busy with kids demonstrating their tricks.

Bicycle education was taught by League Cycling Instructors and the Hawaii Bicycling League. The Cycle On Runway offered riding groups and bike enthusiasts the opportunity to show off their special bikes. A 5k run started the day off along with yoga and other aerobics classes in the park.

A wide variety of groups -- health organizations, landscape architects, architects, planners, developers, advocates for cyclists and pedestrians, media, nonprofit organizations, civil and traffic engineers, landowners, small businesses and the City and County of Honolulu as well as many individuals -- helped put together Hele On Kakaako.

Cooke Street was decked out with newly-painted facades on formerly dull-looking warehouse walls. Striping was added to the roadway for bike lanes. Traffic circles and bulbouts were built out of wattles (stuffed tubes commonly used to block storm drains) and placed in the roadway. Parklets were moved into parking stalls and offered rest and conversation spots.

Hundreds of plants and dozens of trees were placed along the street to act as buffer zones and sometimes just for a special added touch. Popup gardens and street furniture were added to a street corner. Temporary signage was installed to educate the public.

In addition, a computerized traffic simulation indicated about 600 vehicle stops would be required over a one-hour period compared with over 2,300 under existing conditions. In a complete street setting, average speeds would increase, while pedestrians would benefit from shortened street crossings.

One of the high points of Hele On Kakaako came in the Hawaii Community Development Authority conference room where representatives from various levels of government had gathered for presentations. Governor Abercrombie stated his administration’s commitment to work with the county to implement complete streets.

Complete streets, combined with education and enforcement, can make our roadways better places for all users while encouraging people to be more active.

Results of the Hele On Kakaako 5k Run are available at http://www.timelinehawaii.com/Results/ Hele%20on%20Overall%2013.htm for overall results or http://www.timelinehawaii.com/Results/ Hele%20on%20Age%20Grp%2013.htm for agebased results.

Introducing...Hawaii Sport Report Over the past six months we have been busy testing out products, reviewing races and just being plain sporty. Now meet all our team members:

Name: Zara Nguyen Originally from: Oahu, Hawaii Date joined Team Hawaii Sport: January 2012 Team Hawaii Sport Role: Team Manager, Race and Product Reviewer, Awesome Photographer, Social Media, Business Executive Athlete Q&A column Magazine coverage niche: Half Marathons, Time Trials, Triathlons, Trail Runs Personal favorite: Half Marathons Personal goal: Complete a triathlon Other information: Zara was the first member of Hawaii Sport Report. In addition to working with Hawaii Sport Mag, Zara’s mindset has always been on business. With a Bachelor’s degree in Business Administration in Accounting from UH Manoa and over five years of income tax preparation experience, Zara currently works for Hawaii Human Resources (HiHR), a start-up company in Hawaii. HiHR provides Hawaii businesses with human resource administrative relief, allowing customers to focus on their core business. Enjoy big-company resources with lower labor costs, reduced fees and higher productivity.

HiHR’s flexible, customized, pay-as-you-go programs are designed to be a perfect fit for each and every client, no matter their size.

Much like Hawaii Sport Mag., also a start-up com-

pany, Zara enjoys the creative aspect of start-up businesses; to build recognition within the community and eventually, build a legacy.

In addition to running, cycling and swimming, Zara’s other sports interests include tennis, Muay Thai and boxing. In Zara’s remaining spare time, Zara loves to dine out and travel.

You can contact Zara at: ZaraHawaiiSport@gmail.com You can follow Zara at: www.facebook.com/ZaraHawaiiSport You can find out more about HiHR at: www.hihrhawaii.com You can read about Zara’s food interests at: www.zar.yelp.com

Name: Jennifer Lieu Originally from: Plano, Texas Date joined Team Hawaii Sport: 2013 Team Hawaii Sport role: Race and Product Reviewer Magazine coverage niche: 5K & 10K Personal favorite: Haleiwa 5K Personal goal: Half marathon Favorite quote: “Don't give up trying to do what you really want to do. Where there is love and inspiration, you can't go wrong.” -Ella Fitzgerald Other information: Jennifer has a multidisciplinary background in marketing and online media and has worked for numerous major Hawaii organizations. She currently works for Olomana Loomis ISC, a full-service integrated business consulting, marketing, brand and communications firm serving businesses, nonprofit organizations, and gov-

ernment agencies. Jennifer coordinates teams to deliver quality, timely results and works closely with clients to ensure that those results satisfy their immediate and long-term goals. As a graduate of the University of Hawaii at Manoa, Jennifer wields her enthusiasm and strong work ethic to deliver exceptional results.

In her spare time, she enjoys running, swimming, body boarding and boot camp workouts. Jennifer thrives on learning and experiencing more and enjoys working out with friends and meeting new people. Her most recent adventure is learning to ride a bike!

Contact Jennifer: JennHawaiiSport@gmail.com Website: www.jlieu.com Connect with Jennifer: http://about.me/jlieu

Name: Lauren Murata Originally from: Honolulu, Hawaii Date joined Team Hawaii Sport: 2013 Team Hawaii Sport role: Race and Product Reviewer Magazine coverage niche: Half marathons Personal favorite: Half marathons

Personal goal: Complete a triathlon Favorite quote: “You cannot receive a shock unless you have an electric affinity for that which shocks you.� - Henry David Thoreau Other information: Lauren is a certified personal trainer as well as a certified aquatic fitness professional, wielding her bragging rights that she can "kick your butt on both land and sea." She teaches Aqua Aerobics at the YMCA and Halekulani Hotel and works as a personal trainer both independently and for the Halekulani and Trump hotels. Learn more about her services at: www.waterwahinefitness.com.

Lauren's remaining free time is spent acting.

Theatre is her passion and she can usually be seen in a show around town... Maybe even once or twice on TV!

Name: Augusto Decastro Originally from: Philippines Date joined Team Hawaii Sport: 2013 Team Hawaii Sport role: Race Reviewer and Photographer Magazine coverage niche: Road running, Trail running, and Swim races Personal favorite: Honolulu Marathon Personal goal: Qualify for Boston Other information: Augusto is an explorer at heart and loves to document his hiking and running adventures with any type of camera available. He

also enjoys long distance running and is constantly fine-tuning his training to get stronger and faster. He recently took up swimming in hopes of competing in triathlons in 2014. Eventually he would like to complete an Ironman. If you wish to find out more about Augusto, please visit his site at http://about.me/augustodecastro.

cus in Cell Biology and Neuroscience and enjoys dancing, traveling, food and wine, writing, and exploring the ocean and outdoors. Before her running and triathlon days Crystal was a professional ballerina, dancing with Pacific Dance Ensemble, Montana Ballet, and Boston Ballet. She is excited to be a part of the growing Hawaii Sport team and hopes to keep increasing her triathlon distances.

To follow her training and learn more about her Big Island sports adventures, visit her blog at www.ballerinasdontrun.blogspot.com.

Find her on Facebook at www.facebook.com/BallerinasDontRun

Name: Crystal Banning Originally from: Bellingham, Washington Date joined Team Hawaii Sport: 2012 Team Hawaii Sport role: Copy Editor, Big Island coverage coordinator, Product Reviewer, Contributing Writer Magazine coverage niche: 5K, 10K, Half marathon, Triathlon Personal favorite: Triathlons Personal goal: Honu 2014!

Other information: Crystal lives on the Big Island and coordinates Hawaii Sport's coverage of events around the island. In addition to her role with the magazine, she works at Big Island Comprehensive Neurological Services and is currently in training to become an EEG Technician. She has a Bachelor's degree in Psychology with a fo-

Name: Courtney Osaki Originally from: Oahu, Hawaii Date joined Team Hawaii Sport: 2013 Team Hawaii Sport role: Race and Product Reviewer Magazine coverage niche: 5K & 10K Personal favorite: The Great Aloha Run Personal goal: Half marathon Favorite quote: “Run with your heart, not with your legs.�

Other information: Courtney has always loved to run but became more serious about it after the birth of her son. She finds running to be a great stress reliever and mood booster, and her love of running complements her love for food and trying out new restaurants. Courtney finds that dedicating each mile of a race to a family member or friend helps to keep her motivated. When she's not working or working out, she loves to travel, hit up happy hour with her husband or chase her oneyear-old around the park...to be continued

Spartan Race is not limited to adult fun!

Bring the kids ages 5-13 to participate in our Jr. Spartan Race.

All Jr. Spartan profit will go to local children charity, Please check back with us and we will keep you updated on our website.