For those of you who are already in Kona or on the verge of flying to the Big Island, Ironman 2007 is coming up fast. I'll be there, merely as an avid spectator and coach.

Preparing for Kona was always a massive undertaking, not only for me, but more importantly, for my family and friends. Recognizing the inherent pressures of the race: family, travel and personal commitment; everyone would obviously like to experience the "perfect" race. Unfortunately, while the ideal for the perfect race may allude you, you can control a few Ironman variables. Your preparation begins NOW and the following check-list should only enhance all of the months of preparation you've put into this race.

1. Anxiety and self-doubt are normal feelings. Turn your focus to those things you can control: nutrition (pre-during and post race), breathing rate, leg turn-over, shifting gears, standing on the bike, your running stride, enjoying the crowd.
2. Write down 3 words that describe your physical state when you are feeling your best and read them daily.
3. Know the course. Build a mental map of the course in your mind.
4. You know the swim start will be challenging.  Concentrate on slow inhalations and exaggerate your roll to allow for longer breaths.
5. Look at the sky during your inhales and not at your fellow racer's swim caps.
6. Occasionally alternate your breath: off-side breathing helps to relax your neck and shoulders.
7. Spot the right tower of the King Kamehameha on your loop back to the swim finish.
8. Do not over-stride coming up to the exit ramp from the swim. This abrupt movement can "grab" your hamstrings.
9. Do not guzzle any drink in the transition or stuff down your final calories from breakfast.
10. Stand up for a few pedal strokes on the bike on the first little hill- Palani Hill- it comes at 1 mile into the ride. Stretching your back and legs is a good idea early on in the race.
11. Five miles into town and eight miles to the airport are difficult. Settle into your rhythm as you pass the airport.
12. Maintain a steady, fluid caloric intake after the first 15-20 minutes into the bike. Do no take in too many calories too early! Your first hour on the bike should be 15-30% less calories than each remaining hour.
13. Humidity is higher through the town at the onset of the run. Anticipate increasing your fluid replacement drink and water during the out and back section.
14. Concentrate on shorter strides as you begin the run.
15. Palani Hill is steep! Breathe and take small steps.
16. Divide the run into segments using your mental map as your guide.
17. The energy lab is hot- Surprisingly, there is less wind to cool you on the descent and ascent back to the Queen K Highway. You many need to increase your fluid intake.
18. Limit your walking time- a slow shuffle is faster than walking.
19. When you feel good in all three legs, go with it! Pacing is important, but racing is the objective!
20. You are going to have a good race: you just don't know how good until the race unfolds.