Kadena athlete trains for Ironman

  • Published
  • By Master Sgt. Michael Farris
  • 353rd Special Operations Group Public Affairs
KADENA AIR BASE, Japan (AFPN) --  Stealing a page out of contemporary military doctrine, Shawn Hnatko trains like he will fight. His war will be Oct. 18 on Hawaii’s Big Island and will last more than 10 hours. His enemy is also his only ally -- himself.

“Ten hours is a long time to battle the demons,” he said of his date with the Ironman Triathlon World Championships. “But it’s a tiny fraction of the time I’ve spent preparing for this endeavor.”

Hnatko, an Air Force family member, will swim 2.4 miles, bike 112 miles and run a 26.2-mile marathon during the triathlon.

A 31-year-old physical therapist and licensed triathlon coach from Minnesota, Hnatko trains full-time. His wife, Crystal, a captain and family-practice doctor at Kadena’s clinic, is his medical adviser and biggest fan.

“She has an interest in sports medicine and regularly volunteers in the medical tent at my races,” he said. “She’ll represent the Air Force and work at the medical tent in Hawaii again this year. She helps me track my sodium and electrolyte levels and also moderates my training, making sure I don’t overdo it. She’s busy at the clinic but we run or bike together a few times a week.”

Despite hours of roadwork nearly every day rain-or-shine, Hnatko said it is easy to maintain focus.

“I train like I’ll race. You don’t want to do something new on race day because you don’t know how your body will react, but you have to be prepared mentally for the unexpected,” he said.

The Super Bowl of triathlons has been a dream ever since Hnatko started racing competitively.

“I’ve been to Hawaii, and I’ve watched the race; I’ve run portions of the course. I envision myself at certain points. I imagine, while suffering through a hard day of training, I’m passing through the lava fields or the energy lab. Ironman racing is more mentally challenging than physical.”

In 2002, before moving here from Travis Air Force Base, Calif., Hnatko ran the Las Vegas and Napa Valley marathons in preparation for Ironman Utah. His most recent Ironman was in Taupo, New Zealand, on March 1.

After passing on the Japan Ironman in Nagasaki in May to rest, Hnatko began his 20-week run-up to Hawaii.

“I typically train two, and sometimes all three, disciplines … six days a week, plus weight training and core exercises,” he said.

Between all the bases on the island, Hnatko said he is able to find open pools and good places to run.

“For conditioning, the class is awesome, but I don’t get traffic, wind, gravel, rain and flat tires and other real experiences of being on the road,” he said.

“The hills and light traffic up north are perfect … If I bike south of Nago, I often get choked by exhaust and covered in grime,” he said. “Traffic lights are not consistent with a 112-mile bike race.”

At 5 feet, 8 inches tall and 157 pounds, Hnatko will drop about 10 pounds by race day.

His pre-race breakfast consists of an English muffin with peanut butter and honey, an energy bar, a banana and Gatorade. He eats energy bars and gels, peanut butter and honey sandwiches, and Fig Newtons, along with a liquid carbohydrate and electrolyte replacement drink during the bike.

“What I eat during the bike (portion) is what gets me through the run,” he said.

During the run he eats more gels, carbohydrate and electrolyte replacement drinks, and flat cola.

When it comes to shoes, Hnatko makes Imelda Marcos look downright tightfisted. He replaces his treads every 300 to 400 miles and rotates two to three pairs.

“Worn out equipment leads to injuries, and that’s not a chance I’m going to take,” he said. “I’ll race in a pair that has about 20 to 30 miles on it.”

His bicycle is an American-made triathlon-specific design crafted from lightweight aluminum and carbon fiber. The wheels are ultra-light carbon, and the tires are reinforced tubes with a tread glued on the outside.

During race day, he carries a flat-change kit that includes a carbon-dioxide cartridge, a tire and a wrench. He can change a tire in less than two minutes and regularly practices the quick-change pit stop when he trains.

The Hawaii Ironman attracts 1,500 athletes from around the globe, but Hnatko says only about five or 10 males and females are there to win the overall titles. The rest are after personal-best times and to compete for top age-group honors.

“The winners will cross the finish line after about eight hours, which is incredible. My first goal is to finish. I’ll be happy if I come in under 10:30,” he said. Hnatko will race in the 30 to 34-year age group, typically the most competitive.

“It’s the personal challenge and pushing limits that (appeal) to me. It’s a learning experience, trying to put the entire package together and have it play out according to plan on race day,” he said. “The Air Force has allowed my wife and (me) fantastic flexibility. I love to train. It’s my job right now, and I’m very passionate about it. To be competitive at this level, you have to have the time to train.”