JUAN VERGARA FL70.3 RACE EVALUATION FORM
Race Name: IRONMAN FLORIDA 70.3 Race Date: MAY 19th, 2013
Race Day Stats:
|
|
TIME |
AG |
OA |
|
TOTAL |
5:05:15 |
8 |
201 |
|
SWIM |
39:01 |
16 |
498 |
|
T1 |
3:22 |
- |
- |
|
BIKE |
2:36:56 |
17 |
299 |
|
T2 |
2:41 |
- |
- |
|
RUN |
1:43:15 |
8 |
201 |
Race Day Goals:
1 Goal1: SUB 5 HOUR RACE (4:55:56 TARGET)
a Did you achieve it? NO (BUT VERY CLOSE)
b What helped or prevented you from achieving it?
LOST 2 MINUTES ON THE BIKE, 4 MINUTES ON THE RUN (TOTAL TRANSITION AND SWIM TIMES RIGHT ON TARGET)
2 Insert Goal2: PR THE COURSE
a Did you achieve it? YES, BIG TIME. MOSTLY ON THE RUN. BIKE IMPROVEMENT HAS TO CONSIDER LAST YEAR´S MECHANICAL PROBLEMS COSTED ME EIGHT MINUTES (STOPPED) PLUS WHATEVER TIME IMPACT GIVEN THE FAULTY GEARS.
|
|
2013 |
2012 |
VAR |
|
TOTAL |
5:05:15 |
5:30:46 |
00:25:31 |
|
SWIM |
39:01 |
40:22 |
00:01:21 |
|
T1 |
3:22 |
2:54 |
00:00:28 |
|
BIKE |
2:36:56 |
2:44:37 |
00:07:41 |
|
T2 |
2:41 |
3:01 |
00:00:20 |
|
RUN |
1:43:15 |
1:59:52 |
00:16:37 |
b What helped or prevented you from achieving it?
DISCIPLINED EXECUTION AND NUTRITION WHERE KEY. IN THE END THE “SLOWER” BIKE MIGHT HAVE ALSO IMPACTED THE RUN POSITIVELY???
3 Insert Goal3: HAVE FUN
a Did you achieve it? VERY MUCH SO
b What helped or prevented you from achieving it?
FUN ATTITUDE AND MOST IMPORTANT: MY WONDERFUL WIFE!!!
The Swim -- Race Day Evaluation
Target Swim Time: 0:39:00 Actual Swim Time: 0:39:01
Weather / Conditions / Notes: NON WET-SUIT RACE, PLEASANT WATER TEMPERATURE AND APPARENTLY NO CURRENT. LOTS OF SLOWER SWIMMERS HALF WAY THROUGH THE END. MUST STUDY HOW TO BETTER TACKLE THAT CHALLENGE IN THE FUTURE.
Challenge 1: SWIM STRAIGHT (IN 2012 I CERTAINLY LOST DIRECTION A COUPLE TIMES COSTING ME AT LEAST AN EXTRA 200MTS)
Response 1: FOCUSED ALL THE TIME TO STAY ON COURSE.
Evaluation 1: CHALLENGE ACHIEVED.
Challenge 2: SWIM 35:00 (OR 5 MINUTES UNDER 2012 CONSIDERING LAST YEAR´S OUT OF COURSE AT MY SPEED WAS WORTH AROUND 4 MINUTES PLUS 1 MINUTE CHALLENGE)
Response 2: ACTUAL TIME OF 39:01 WAS 1:21 UNDER 2012 AND “FAR” FROM THE 5 MINUTE GOAL.
Evaluation 2: I LINED UP OUTSIDE FRONT THIS YEAR (INSTEAD OF INSIDE FRON LAST YEAR) IN AN ATTEMPT TO STAY OUT OF THE INITIAL “WASHING MACHINE” AND I BELIEVE THAT WORKED OK AND WAS NOT THE TIME PENALTY. I DID MOVE INSIDE TO THE BUOYS 200-300 MTS INTO THE RACE AND STAYED THERE ALL THE RACE. PICKED UP A DRAFT FOR A GOOD PORTION OF THE COURSE AT A LEVEL WHERE I FELT I WAS NOT WASTING TO MUCH ENERGY OR FORM (DID NOT FEEOL I COULD/SHOULD GO FASTER). I DID FEEL I LOST SOME TIME TAKING OVER SLOWER SWIMERS FROM HALF WAY THROUGH THE END AND HAD NO STRATEGY IN PLACE TO TACKLE THAT CHALLENGE. IN GENERAL THAT SEEMS TO BE MY CURRENT SWIM SPEED AND MUST EVALUATE IF WORTH INVESTING MORE TIME TO GAIN A COUPLE MINUTES.
Challenge 3: DO NOT EXIT THE WATER WASTED.
Response 3: FELT RELIEVED WHEN OUT OF THE WATER (AS ALWAYS!!) BUT DEFINITELY NOT WASTED.
Evaluation 3: ABOVE.
The Bike -- Race Day Evaluation
Target Bike Time: 2:34:00 Actual Bike Time: 2:36:56
Weather / Conditions / Notes: GOOD CONDITIONS OVERALL. EVEN CLOUDY FOR A GOOD PORTION OF THE BIKE COURSE.
Challenge 1: DISCIPLINED EXECUTION to stay on my targeted 196 watts and load myself with 1 powerbar, 3 powergels, 3.5 bottles of perform ( 2x pee on bike!!!)
Response 1: ACTUAL NORMALIZED POWER 181 (OR 15 WATTS BELOW TARGET) / NUTRITION AND PEE EXACTLY AS PLANNED
Evaluation 1: NOT SURE WHY I LEFT THOSE 15 WATTS ON THE TABLE. I DO KNOW THAT I WAS EXTREMELLY DISCIPLINED ON THE FEW HILLS NOT TO PEAK (AND ENJOYED VERY MUCH TO SEE MANY HAMMERING UP THE HILLS!!! SPECIALLY WHEN I SAW THEM AGAIN LATER PAYING THE PRICE). I TRIED TO FOCUS ON THE POWER SCREEN TO STAY ON THE 196 BUT FOUND MYSELF UNDER MANY TIMES WHEN PEDALING BASED ON FEELING …. I GUESS THE SOLUTION IS NOT TO STAY 100% OF THE TIME WITH EYES ON THE SCREEN BUT TO DEVELOP A BETTER FEEL (NEW BIKE) FOR THOSE WATTS (WITHOUT THE NEED TO WATCH THE SCREEN).
Challenge 2: RESIST THE TEMPTATION OF JOINING THE DRAFTERS.
Response 2: IT WAS NOT EASY …. BUT MANAGED TO
Evaluation 2: AS STATED IN MY RACE REPORT: “at least 3 of those in front of me in the finish line followed ITU drafting rules and did not get penalized. While I was caught up by them half way into the bike course, chose to follow Coach R's guidance: "you choose which type of athlete you want to be. The one that cheats or the one that follows the rules independently of what other chose to be" .... I chose the latter!!!! ” … BUT IT PISSES ME OFF!!!
Challenge 3: NONE
Response 3: NA
Evaluation 3: NA
The Run -- Race Day Evaluation
Target Run Time: 1:35:56 Actual Run Time: 1:43:15
Weather / Conditions / Notes: VERY HOT 90´s
Challenge 1: RUN 1:36 OR BEST POSSIBLE TIME BASED ON CURRENT VDOT OF 49:37
Response 1: SLOWER BY 06:19
Evaluation 1: GIVEN THE WEATHER FORECAST I ADJUSTED MY PACE DOWN BY 7,5% BASED ON THE HEAT PACING CALCULATOR (WHICH EVEN THOUGH IT IS BUILT FOR IM I HAVE BEEN APLYING THE 50% RULE TO IT AND IT SEEMS TO WORK). ADJUSTED TIME BY THE SUGGESTED 7.5% PACE REDUCTION SUGGESTS I SHOULD HAVE RUN 1:44:12 .. THEREFORE THE ACTUAL 1:43:15 SEEMS PRETTY MUCH ON TARGET.
Challenge 2: DISCIPLINED NUTRITION AND PACING EXECTUTION TO NEGATIVE SPLIT
Response 2: ACHIEVED. NUTRITION AS PLANNED. PACING AS ACHIEVED AS SHOWN BELOW :
|
Split Name |
Distance |
Split Time |
Race Time |
Pace |
|
4.3 mi |
4.3 mi |
33:59 |
3:55:59 |
7:54/mi |
|
8.6 mi |
4.3 mi |
34:17 |
4:30:16 |
7:58/mi |
|
12.9 mi |
4.3 mi |
33:57 |
5:04:13 |
7:53/mi |
|
13.1 mi |
0.2 mi |
1:02 |
5:05:15 |
5:10/mi |
|
Total |
13.1 mi |
1:43:15 |
5:05:15 |
7:52/mi |
Evaluation 2: GIVEN IT IS A 3 LOOP RUN COURSE AND THE HILL COMES UP LESS THAN HALF MILE FROM THE START (AND REPEAT THREE TIMES), RATHER THAN SLOWING DOWN FOR THE FIRST 3 MILES BEFORE GOING TO PACE, I PLANNED TO SLOW DOWN ON THE 3 CLIMBS AND MAKE UP GOING DOWN. I WALKED ALL THE STATIONS (20 STEPS) AND PICKED UP ALL THE ICE I POSSIBLY COULD. NUTRITION EXACTLY AS PLANNED (plenty of perform, 1 clif block every two miles, POWERGEL on the overall time half hour marks)
Challenge 3: MAINTAIN FORM, RUN PROUD ALL RUN COURSE
Response 3: I DID!!
Evaluation 3: IT HELPS, NOT ONLY PERFORMANCE, BUT TO TAKE YOUR HEAD AWAY FROM THE PAIN!!!
Next Time -- Overall Lessons Learned
Use the space below to capture a few critical things that you learned, not covered above, that you will want to remember for your next big race!
- Pre race warm up??? Maybe felt a bit “stiff” at the beginning of the swim.
JUAN VERGARA
Rank: 8
Overall Rank: 201
|
BIB: |
618 |
|
Division: |
M50-54 |
|
Age: |
54 |
|
State: |
São Paulo |
|
Country: |
BRA |
|
Profession: |
Business Owner |
|
Swim: |
39:01 |
|
Bike: |
2:36:56 |
|
Run: |
1:43:15 |
|
Overall: |
5:05:15 |
CONGRATULATIONS, JUAN, ON YOUR FINISH!
Swim Details Division Rank: 16 |
|||||||
|
Split Name |
Distance |
Split Time |
Race Time |
Pace |
Div. Rank |
Overall Rank |
Gender Rank |
|
Total |
1.2 mi |
39:01 |
39:01 |
2:01/100m |
16 |
498 |
400 |
Bike Details Division Rank: 17 |
|||||||
|
Split Name |
Distance |
Split Time |
Race Time |
Pace |
Div. Rank |
Overall Rank |
Gender Rank |
|
38 mi |
38 mi |
1:45:34 |
2:27:57 |
21.60 mi/h |
|||
|
56 mi |
18 mi |
51:22 |
3:19:19 |
21.03 mi/h |
|||
|
Total |
56 mi |
2:36:56 |
3:19:19 |
21.41 mi/h |
17 |
299 |
265 |
Run Details Division Rank: 8 |
|||||||
|
Split Name |
Distance |
Split Time |
Race Time |
Pace |
Div. Rank |
Overall Rank |
Gender Rank |
|
4.3 mi |
4.3 mi |
33:59 |
3:55:59 |
7:54/mi |
|||
|
8.6 mi |
4.3 mi |
34:17 |
4:30:16 |
7:58/mi |
|||
|
12.9 mi |
4.3 mi |
33:57 |
5:04:13 |
7:53/mi |
|||
|
13.1 mi |
0.2 mi |
1:02 |
5:05:15 |
5:10/mi |
|||
|
Total |
13.1 mi |
1:43:15 |
5:05:15 |
7:52/mi |
8 |
201 |
169 |
Transition |
|
|
T1: SWIM-TO-BIKE |
3:22 |
|
T2: BIKE-TO-RUN |
2:41 |
Comments