Triathlon Across the USA: State #13 – Hawaii

Triathlon Across the USA: State #13 – Hawaii

Kailua (Honolulu), Hawaii, April 21, 2013 – BOCA Hawaii Lanikai Sprint Triathlon

The Hawaii triathlon was the perfect opportunity to visit family on the tropical island of Oahu.  It also led to several firsts in the “Triathlon Across the USA” adventure.


Planning the Hawaii Triathlon

Joy and I are fortunate to have a close connection with my aunt Nelda, who just happens to live 10 minutes by walking from Waikiki Beach in Honolulu, Hawaii.

For the past several years, we have visited her during the heart of the Minnesota winter.  In turn, we welcome her to our home, during the summer, of course.

Planning an April trip to Hawaii for the BOCA Hawaii triathlon seemed almost a waste.   After all, why make the long flight to visit Hawaii at a time when the weather in Minnesota is typically spring-like.  April in Minnesota generally means spring flowers in bloom and trees that are beginning to bud and turn green after the winter.

As it turned out, the 2013 winter in Minnesota was longer than usual.  It snowed on and off at home throughout our time in Hawaii.


Before the Race

Joy and I – and my Trek SpeedConcept 7.5 triathlon bike – arrived in Hawaii a little over a week before the triathlon.

After re-assembling the bike, I took a short ride to make sure that I had put it together properly.  While I had planned to take time before race day to get in some serious biking, this didn’t happen as planned.  Why?

Biking in Honolulu was a challenge, given the traffic and so few designated bike lanes on the city streets and roads.   By January 2018, this condition had improved due to the more than 1,000 rental bicycles that are part of the Biki ride-sharing program involving more than 100 rental locations throughout the main tourist areas of Honolulu.


12th Annual BOCA Hawaii Lanikai Triathlon

The BOCA Hawaii Lanikai Triathlon, managed by the multi-sport training and racing company BOCA Hawaii, took place in Kailua Beach Park on the eastern side of the island of Oahu.

Distances for the individual legs of the USAT-sanctioned race were:

  • Swim: 0.3 mile (550 yd or 500 m)
  • Bike: 10.7 mile (17.1 km)
  • Run: 3.6 mile (5.7 km)

This race had the distinction of having part of the bike course on Marine Corps Base Hawaii (MCBH).  For reference, MCBH was formerly known as Marine Corps Air Station Kaneohe Bay and originally called Naval Air Station Kaneohe Bay. (Source:



All 350+ competitors ran or walked into Kailua Bay together with the sounding of the air horn that signaled the start of the triathlon.  The 500 meter (550 yard) swim in the calm, clear, and comfortably warm waters of Kailua Bay took me a little over 11 minutes.  Given the water temperature, wetsuits were not allowed.

Swim start at BOCA Hawaii Lanikai Sprint Triathlon

The open water swim in Kailua Bay (with Mokulua Island in the background) was my first triathlon involving a swim in the Pacific Ocean. The darker section of the water near the center of the picture (between kayaks) is created by the swimmers.


The bike leg took us from the transition area in Kailua Beach Park onto city streets parallel to the Bay.  We eventually entered MCBH.  The course was flat except for one nasty hill that ended with a turnaround in a neighborhood of base housing.

To put things in perspective, the hill leading to the turnaround was the kind that causes you to wonder if you are going to fall over from going so slowly even though you are in the lowest possible gear and giving it your all.

We all know that whatever goes up must come down.  This day, coming down meant extreme attention (and braking) to avoid ending up in Kailua Bay while navigating the near right angle turns near the base of the hill.

Bike turnaround on Marine Corp Base Hawaii

The bike turnaround occurred on Marine Corps Base Hawaii (upper section of the picture). For reference, the swim took place in Kailua Bay (between land and small island) near the center of the picture. The run took place in the Lanikai neighborhood in the lower section of the picture. This view is from Pillbox hiking trail.


This was the first race applying a strategy on the bike to shift gears in order to comfortably maintain a cadence (pedal revolution) of 90 rpm.  The one exception was on the aforementioned hill.

This approach seemed to work as I had hoped.  While I was not always biking as fast as I could have, the higher cadence saved my legs for run.



Transition occurs between the individual legs of a triathlon and typically involves a change of gear and shoes.  The time to complete the two transitions (from swim to bike, called T1, and from bike to run, called T2) is included in the overall time for completing the triathlon.

Time spent in transition is just as important as time spent in each of the legs – see “How to Minimize Transition Time”.

The video clip illustrates one way to minimize time spent in transition, that is, through multitasking.

VIDEO: Connecting the race number belt while running out of the transition area is one way to minimize transition time.


Triathlon Tip: Reduce your transition time by completing certain tasks together.  I typically connect my race number belt while running out of transition.  If the triathlon involves a wetsuit, I wear the race number under the wetsuit from the beginning of the race.



The main part of the 3.6 mile run course was on the hilly streets of the Lanikai neighborhood.

The run course of the BOCA Hawaii Lanikai Sprint Triathlon took us through the Lanikai neighborhood (with Mokulua and Moko iki Islands in the background).

The run course of the BOCA Hawaii Lanikai Sprint Triathlon took us through the Lanikai neighborhood.  Mokulua and Moko Iki Islands are visible in the background.

Most of the last 0.6 miles was on the beach, on sand that had been packed from waves washing ashore.  However, the last few yards were on deep, soft sand, just what we didn’t need while trying to sprint to the finish line.



There was no award for me this time.

I finished 4th of seven in my age group – not even close to the guy who finished third.  While I was ‘in the hunt’ after the swim and bike legs, the three guys in my age group who finished ahead of me were much stronger runners.



 Race First’s

  • First triathlon with part of the race course on a USA military base (Marine Corps Base Hawaii)
  • First triathlon in which the swim occurred in the Pacific Ocean
  • First triathlon outside the continental USA


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