The Honu Bike Course: 827 Meters of Climbing That Feel Like Twice That

The course in a nutshell

90.1 km starting from the Kohala Coast, out on the Queen Ka`ahumanu Highway to Hawi and back. It's the northern half of the Ironman World Championship bike course: same asphalt, same wind, same black lava on either side. Official elevation gain is 827 m, a number that scares no one on paper. Don't trust the number.

The structure is simple: a long uphill false flat at 1-3% for about 18 km toward Hawi, with the steepest pitch at 5.6% on a short section, then plenty of flat and descending on the way back. You can find the detailed elevation profile on PJAMM; the official route is on the Ironman course page.

The real opponent: the wind

The wind is why this race gets mentioned on forums as one of the toughest 70.3s in the US. Expect headwinds and gusty crosswinds on the way to Hawi. On the return it becomes a cross-tailwind on the descent: fast, but not relaxing. Several race reports on Slowtwitch note that those who managed to stay stable in the aero position handled it well; those who sat up at every gust lost minutes and focus.

What to do in practice:

• Wheels: if you're not confident with deep rims in crosswinds, go with a mid-depth profile. A 40+ km/h gust on a descent is not the time to discover your limits.
• Position: train your ability to hold aero in crosswinds, not just your power. Hands firm on the extensions, shoulders relaxed.
• Testing: do at least 2-3 long rides in windy conditions before the race. If there's no wind where you live, consider a recon ride on location in the days before.

Pacing: the false flat is a trap

The false flat into a headwind toward Hawi tempts you to push too hard: speed is low, your ego protests, and the watts creep up without you noticing. It's the most expensive mistake of the day. The fast return gives you time back almost for free; the run in the heat, on the other hand, doesn't forgive anyone who overspent.

Operating rule: set a watt cap (or perceived effort cap) for the stretch to Hawi and stick to it even when you're going 22 km/h. Times here are generally slower than courses with more climbing: the top 10% in 2019 finished the race in 5:24, roughly 20-35 minutes slower than comparable races like St. George. Plan your splits accordingly: 3:05 is a solid average target, 2:45 is already a fast bike split on this course.

Flats: a real risk

Reports mention lots of punctures from thorns on the road shoulders, even on recon rides. Checklist:

• New tires or tires in excellent condition, no worn rubber because "they'll hold up."
• Sealant if you're running tubeless, or two spare tubes and CO2.
• During the race: don't cut corners onto the shoulder and never ride off the asphalt.

Gearing and equipment

With a max gradient of 5.6% on a short section, you don't need climber's gearing: a compact with a 28 in the back is more than enough for anyone. The rest is aerodynamics and stability. Full aero bottle at the start and a serious hydration plan: the heat starts on the bike, not in T2.

The decision to make

Before the race, put it in writing: target watts to Hawi, target watts on the return, wheel depth based on your crosswind confidence. If the wind is stronger than expected on race day, cut your target by 3-5% and accept the slower split. You don't win this bike leg: you survive it well so you can run well.