Six-time Ironman champ and Boulder-based super-coach, Dave Scott, offers a set of hard-earned insights on how to best negotiate the Hawaii Ironman bike course so that you have as much power to tap into for the run as you possibly can. Dave addresses bike position, gearing, mental toughness strategies and nutrition.

Mile 8

Dave has a heart-to-heart with you about Palani Hill. “Over 80% of the athletes I see climb this hill are in the wrong gear.”

Mile 24 (mile 93 heading back)

A tough climb. “Don’t try to muscle it up,” Dave says. He’s seen way to many triathletes try to grind on this locked in an aero position. “It’s utter nonsense on race day.” Dave offers tips on how to a combination of being seated and standing to get through this as best as possible, as well as not over-gripping your handlebars in the crosswinds.

Mile 60

The long climb to the turnaround in Hawi. Veterans of the race know the force of the headwinds that you’ll confront. Don’t try and beat the wind, Dave says. “The wind will beat you.” Dave offers a time-management strategy to get through the climb in a way that doesn’t overly drain your mental resources.

Mile 78

Another tough climb and one of the hottest sections on the course. There are often spectators cheering you on even though you might be reduced to a sluggish crawl. Dave talks about how to manage this climb and be ready. “There will still be a lot of cycling left.”

Mile 100.

The irony of being within 12 miles of T2 is that you’re on a section of the bike course that if you were riding this way earlier in the day, you’d have a lovely tailwind. But the wind has probably flipped on you. “Try not to muscle it in,” Dave says, as well as do some smart hydration prepping for the run.