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In the heart of the Pacific, there is a small island that is littered with triathlon history. An island that is both feared and revered. It is an island that has seen some of the greatest battles in triathlon history, and has been in the dreams of professionals and amateurs alike. For some, just making the start line in Kailua-Kona, Hawaii is the stuff of dreams. For a select few, becoming the King or Queen of Kona, a title that holds respect across sport, is what keeps them training for years on end.

The Ironman World Championships are one of the biggest events in world sport. It sees both pros and amateurs come together to compete on the same course, on the same day. Ironman was founded on the island back in 1978 and barring the COVID years, 2023 marks the first step away from it.

For the first time ever, the men's and women's events separated. The male race happened in Nice, France some four weeks ago where Sam Laidlow came out on top. The separation largely came down to the logistics of hosting so many people on the island. It was a controversial change, but it seems to have worked.

It was a rewriting of the record books in Kona as four-time silver medalist, Lucy Charles-Barclay led from start to finish. She had a ninety-second gap after the swim, almost four minutes after the bike and crossed the line with a new course record.

Stef Hanson is known in triathlon circles, thanks to the years she devoted to the promotion of female athletes in the sport of triathlon. Although now working predominantly outside of the sport, as a former triathlete herself, Stef remains a keen follower of the athletes she has seen progress through the sport of triathlon. For this article and as someone who remains close to the Sync brand, it would only be fitting for Stef to have the final words in our commentary on Lucy’s amazing performance.

The beauty of Ironman is the community. Having the pros and amateurs racing on the same course on the same day is unique. It is impossible to jump in a Tour de France peloton, or play cricket at Lords in an ODI, but assuming you qualify, Kona is a way of direct comparison.

While it was the Charles-Barclay show at the front, there were another 2,000 or so athletes on the same course.

For British rider, Laura Siddall, her 16th place was so much more than a number on a result sheet. A collision with a car during the bike leg of Ironman Brazil this year left her with a brain bleed and concussion amongst other injuries. She was granted a Wildcard spot to Kona.

The Course

An Ironman triathlon can be broken down by three numbers: 3.9, 180.2, 42.2 km. The distances of the swim, bike and run respectively - The same format since inception in 1979.

Swim

The swim takes place in Kailua Bay, with the record already held by Charles-Barclay from back in 2018. A former competitive swimmer, she is widely recognised as the best in the water in the world of triathlon.

Bike

Kona is a unique place. Racing across lava fields, the scenery is stunning. The winds are violent and unpredictable, so much so that rear disc wheels are banned. The heat and humidity can also create problems.

Kyle Smith is a Canyon athlete and renowned as being one of the best bikers in the sport. He was leading Ironman World Champs in 2021 when it was held in Utah until 5km to go. For him, the Kona bike leg is all about the threat of wind.

The humid conditions means that, despite the obvious aero-gains, some athletes choose to go without aero helmets. The heat also means that fuelling and hydration are more important than most other events on the calendar.

We see all sorts of wacky contraptions to store fluid. From the traditional behind-the-saddle storage, to Joe Skipper’s unusually out front option. The CADEX Tri frame is one example of brands developing a tri-specific bike to revolutionise these areas of performance.

There’s around 1,770m of elevation on the Kona course, it’s not the hardest of bike leg’s in the world, but it’s a leg sapper.

From the outside looking in, it is easy to judge an Ironman athlete’s set-up from a cycling-focus mindset. But, there is so much more to consider. Trying to stay fresh for a marathon is just as important as biking fast.

There is a famous saying in the world of triathlon: “Bike for show, run for dough.” Keeping yourself fresh, whether that be through thermo-regulation or a slightly less aggressive position can be vital.

Run

To anybody but an Ironman athlete, the idea of putting on the trainers after nearly an hour of swimming and 180km of biking is unfathomable. The leading women will be well within three hours for the marathon which in all but the pro-running ranks is deemed to be superhuman.

This year saw the run course record get broken by 2019 winner, Anne Haug with a time of 2:48:23. The German would finish second, some three minutes behind Charles-Barclay, but Charles-Barclay took the crown and the overall course record.

There’s something unique about the pro-amateur line-up at Kona. Amateurs find themselves thrown into this professional feeling world where performances will go down in history books. Pro or amateur, first or last, whatever the result, simply finishing Kona is an achievement. It is an achievement that goes back via a qualifying event, through long days of training and sacrifices.

Both the pros and amateurs create the fusion of what makes Kona the masterpiece that it has become known for. The debate will go long into the off-season as to whether the new look World Championships worked, but Laura Siddall summed it up nicely: