Pahnke has unique perspective on the Kona course—at least when it comes to the sports drinks that will be offered along it. As a scientist at the Gatorade Sports Science Institute, he has provided guidance on the race's Gatorade Endurance Formula. Since 2003, the now 45-year-old has been working with Kona athletes to perfect the drink that he’ll now be relying on himself.
In 2014, Pahnke missed qualifying for Kona by two people and tried again in 2016; he missed it by a single person. This year, like Renard, he finally earned his spot at the IRONMAN Coeur d'Alene just a few weeks ago. “I don't know if I can fully express how it feels to finally qualify and really hit your ultimate goal in triathlon,” says Pahnke.
The evolution of the sport
“Customization in nutrition is huge. There is no real average sweat rate or average sodium loss—the reality is there's such a huge range in losses that the average means absolutely nothing. Now we have the tools to know what individuals need to have (the mix of water, sports drink, gels, and whatever else they’re consuming), so we can build the plan to meet those needs.”
Race expectations
“My plan is really all about enjoying the race. I'm not going all out like I did for my qualifying race. It's really about enjoying the island, enjoying the scene, what's happening. This is where everyone wants to be, so I want to enjoy it while I'm able to compete.”
Tips for other amateurs
“If you understand your body, you can do testing on your own. The other side is consistency. It took me years to be able to qualify and get here, and you'll hear probably from every qualifier, it's get out of bed, day after day, have your plan, your goals, and work towards those. For a race like IRONMAN, the bike is extremely important, not only from the physical side but nailing your nutrition, putting those together, spending a lot of time on the bike, setting yourself up for a good strong run.”
Big Island travel intel
“I've been to many races around the world, and there's nothing like being in Kona, and seeing people out training every morning, seeing the best of the best: legends Dave Scott, Mark Allen, and then seeing the athletes we work with like Luke McKenzie.”