The Kona Playbook: How to Race in Extreme Heat & Humidity | Hannah Berry and Ben Reszel
By Host Dirk Friel
Published October 7, 2026
Go inside the high-performance partnership of Hannah and Ben as they unpack the science and soul of world-class Kona prep. This episode isn’t just a talk—it’s a tactical roadmap from turning setbacks into strategy, optimizing recovery, and making every workout count. Hear how their trust, clear communication, and sharp use of TrainingPeaks help transform raw data into racing brilliance.
Learn how top coach-athlete duos use data, feedback, and smart race planning to reach the Kona podium and how elite endurance training insights and real-world tips to level up your performance—whether you’re chasing finish lines or coaching champions.
- 00:00 – Coach-Athlete Dynamics, Training Locations & Backgrounds
- 01:03 – Hannah’s Triathlon Journey: From Team Sports, Injury, and Entering the Pro Ranks
- 03:23 – Ben’s Coaching Path: Sports Science, Data-Driven Decisions, and Coaching Philosophy
- 05:35 – Seasonal Highs: Ironman New Zealand Podium, Performance Analysis, and Early-Season Strategies
- 07:50 – Racing Back-to-Back: Lessons from Ironman Texas, Recovery, and Season Planning
- 10:24 – Prioritizing Kona: Skipping 70.3 Worlds, Minimizing Travel, and Aiming for Peak Performance
- 13:55 – Statement Win: Sunshine Coast 70.3 Performance, Tactics, and Mental Approach
- 17:57 – Kona Debrief: Race Execution, Swim Battles, Annual Improvements, and Acclimation
- 22:16 – Athlete-Coach Communication: Tools, Feedback, and Adapting Plans
- 27:33 – Planning and Recovery: Scheduling, Tracking Progress, and Trusting Experience
- 35:22 – Advice for Age Groupers: Consistency, Listening to the Body, and Embracing Rest
- 38:00 – Triathlon for All Ages: Starting Late, Community, Common Mistakes, and Coaching Value
- 45:34 – Finding the Right Coach: Building Relationships, Data Overload, and Personal Fit
- 46:26 – Quickfire Insights: Biggest Mistakes, Overrated Gear, and Free Speed Secrets
- 51:05 – Kona Excitement: Race Day Anticipation, On-Course Support, & Closing Remarks
Standout Quotes
Hannah on Approaching Long-Term Success: “It’s more thinking about making sure that you are staying in the position where you can maintain what you are doing for months and months and years. Um, and so if that means listening to your body and occasionally not doing a session and letting that box go red, do that.”
“Don’t think when we say consistency is important, it’s making every box green, because I don’t think that is necessarily the best case scenario for everyone, especially when you’re new and you’re just trying to figure everything out.”on redefining success in training
“Don’t think when we say consistency is important, it’s making every box green, because I don’t think that is necessarily the best case scenario for everyone, especially when you’re new and you’re just trying to figure everything out.”
Ben on Prioritizing Quality over Quantity in Racing: “When you go to a race, you really want to race properly. It’s not like that you just tick a box if you toe a line, that it’s your responsibility as well to race well.”
“You have to understand what makes, like, each athlete tick and build around especially this person. For you, Han, I feel like that you are naturally very interested in understanding why we’re doing certain sessions and what we’re trying to achieve with them.”on ATHLETE INDIVIDUALITY
“You have to understand what makes, like, each athlete tick and build around especially this person. For you, Han, I feel like that you are naturally very interested in understanding why we’re doing certain sessions and what we’re trying to achieve with them.”
Ben Reszel Online
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Hannah Berry Online
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About Host Dirk Friel
Dirk Friel is the host of the TrainingPeaks CoachCast and Co-Founder of TrainingPeaks. He is a lifelong athlete with a passion for cycling and ski mountaineering and firmly believes in goal setting, dedicated deliberate training and coaching for all. Learn more about his work at TrainingPeaks and follow his adventures on Instagram @dirkfriel.
Visit Host Dirk Friel's Coach Profile
