Kona Bound


Triathlon Magazine Canada - - FEATURES -

We preview who to watch at the Iron­man World Cham­pi­onship in Oc­to­ber, trace the qual­i­fy­ing history of the race and ex­plain why it’s harder the ever to get to Kona these days.

For this I spoke with Mi­los Kos­tic, who is prob­a­bly Canada’s most suc­cess­ful over-50 triath­lete. Now 74 years old, Kos­tic has won his age group at Kona ev­ery year for the past nine years and can still run a 3:22 marathon. Kos­tic trains 15 to 25 hours per week, so if hard work could stall the ag­ing process, we should see it with him. Com­par­ing his run­ning times from age 50 to now, Kos­tic’s speed has de­creased about 22 per cent for a 5 km race, 15 per cent over a 10 km race and only 11 per cent for a full marathon. Of course this is only one ath­lete, but sim­i­lar re­sults can be ex­pected for most peo­ple. The smaller de­crease for the longer races is to be ex­pected as age-re­lated sar­cope­nia has a greater ef­fect on fast twitch mus­cles than slow twitch.

But with age comes some good news. Kos­tic finds that with the rac­ing ex­pe­ri­ence he has ac­cu­mu­lated he has bet­ter con­cen­tra­tion and can bet­ter es­ti­mate the pace he can main­tain through­out a race. He has also ac­quired the dis­ci­pline to train smarter and thus been able to re­main in­jury free for sev­eral years. Mo­bil­ity ex­er­cises, run­ning drills and strength train­ing have all been added to his train­ing regime to help him re­main in­jury free.

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