JUAN VERGARA – IMFL 2014 – RACE PLAN (please critique)
JUAN VERGARA – IMFL 2014 – RACE PLAN
This will be my second full distance (following IMLC march 30th 2014 where I finished 6th place in my AG (55-59). (169 overall) with a total time of 11:24:04.
Based on this past experience, tons of EN wisdom / advice - and what I have achieved in training since - the following is my plan for IMFL.
TARGETS:
EXECUTE, EXECUTE, EXECUTE WITH EN NINJA DISCIPLINE !!!! STAY IN THE BOX …. STAY IN THE MOMENT
…. FOCUS IN THE PROCESS … FORGET THE OUTCOME.
Or, in other words, no time targets this time around …. Just execution targets:
(1) swim as fast as I can maintain perfect form and direction
(2) minimize moving parts in T1 and proceed slow-smooth-fast
(3) dial back bike execution to IF 0.7 and increase run execution capability; stay focused to deliver lowest possible VI – Eat drink as planned below
(4) minimize moving parts in T2 and proceed slow-smooth-fast
(5) out of T1 run 8:45 for as long as necessary to lower HR to 135 and thereon never exceed 135bpm or 8:15 pace - while executing nutrition as planned. Walk 20-30 steps every station. Grab all ice possible to lower temperature.
ENJOY EVERY MINUTE BEFORE-DURING-AFTER WHILE FOCUSING ON DISCIPLINED EXECUTION THE EN WAY… ALL THE WAY!!!! LET THE OUTCOME BE A CONSEQUENCE !!!
TRAVEL AND PRE-RACE WEEK: arrive early in Panama Beach to adapt to the 3 hour time difference between home in São Paulo (Brazil) and Western Florida. Long flight with connection in Atlanta.
Departure from São Paulo monday october 27th, Arrival in Panama Beach tuesday october 28th, race saturday november 1st (plenty of time to adapt). Stay at The Boardwalk Condo (walking distance to transition). Train and eat exactly as prescribed in EN IM week 20 and Core Diet pre race nutrition plan. Register early on wednesday (upon opening of registration), walk the expo and never come back!!!!! Thursday: Attend mandatory Pre-race meeting and go back to hotel to prepare gear and bags as described below. Most important: attend EN team dinner (looking forward)
NUTRITION:
I have been following CoreDiet race nutrition guidance for the past 3 years and done very well with their recipe. Nutrition was not the issue at IMLC or training since, therefore I will continue following their guidance.
GEAR:
Thursday … The day to check ALL GEAR AND PUT NEW BATTERIES ON HRM, FOOTPOD, QUARQ:
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MYSELF: |
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The new EN gear, all red, this is my newest secret weapon (which did not arrive on time for IMLC!!!!) |
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Given 95% + chance of wetsuit race, will again wear desoto coolwings , CEP calf sleeves from the start.. |
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Plenty of Mission Anti Chaff all over!!! |
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Garmin 910 fully charged - turn on 20 minutes prior to start |
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Garmin HRM strap. |
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BIKE |
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Front: GARMIN 510 / Aero bottle (handle bars) perform / 2 large Saltstick dispensers on aero bars fully loaded / NUTRITION SCHEDULE VISIBLE (don't trust memory for nutrition). |
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Frame (XLAB STEALTH POCKET 200): 1 flask with 4 non caffeine PowerGel / 1 bottle Perform (downtube) |
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Behind seat post (xlab carbon wing): 2 x C02 cartriges + 1 pitstop + mini-tool kit + disk inflate valve extension, 1 spare tubular tyre, 1 flask with 4 x caffeine PowerGel |
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all bottles frozen, put on am / Garmin 510 charged, checked and turn on am) |
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and prepare the bags: |
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T1 BAG(WITH VISIBLE COLORED MARK AND NUMBER … JOHN WITHROW STYLE!!!): |
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Small water bottle |
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2 power bars cut in 4 halves (prepared for easy open) |
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Helmet (Giro Attack) /THINK IF SWEAT BAND??? |
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Bike shoes |
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Sunglasses (clean) |
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BIKE SPECIAL NEEDS (for emergency use only) |
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1 flask with caffeine PowerGel |
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1 powerbar |
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1 extra tubular tyre + 1 extra pit stop + 1 extra co2 cartridge |
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Mission Anti Chaff |
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T2 BAG(WITH VISIBLE COLORED MARK AND NUMBER JOHN WITHROW STYLE!!!): |
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Shoes w/ Orthotics & footpod – Used socks (inside shoes) |
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Run race belt with number + 1 flask Powergel caffeine + 12 Cliff blocks + 1 small salt stick dispensers fully loaded |
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Ziplog bag: Mission Cool towel, lens cleaner, 1 banana, Sun visor, wristband, small tube of sunscreen. |
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RUN SPECIAL NEEDS (for emergency use only) |
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Dry socks |
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cliff blocks |
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2 caffeine gels |
FRIDAY BEFORE RACE DAY: stay inside my hotel, mostly in my room, legs up as much as possible …. Leave only for bike and bags check in at defined time of day … walk transition to locate bags/bike, study terrain from swim exit to bag pick up to T1 to bike position to mount area and return to hotel …. Stretch a couple times during the day … Plenty of movies loaded in iPad …. Eat exactly as prescribed by CoreDiet, last light meal 6:30pm (small bowl of pasta and grilled chicken going to bed almost hungry) and attempt lights off 9pm (Melatonine handy just in case needed).
RACE DAY:
Wake up 3:30am and have breakfast: Apple Sauce, banana, whey, sports drink. From there on, do everything very slowly. Time to leave room/hotel TBD on location.
Arrive T1 at opening time of 4:30am, set up, check wheel pressure, turn on Garmin 500.
Exit T1 asap and relax. If special needs bag drop off is located outside of transition area on race morning, have wife drop bags off for me. Just one less thing to think about.
Walk back to hotel room toilet J – Back to Beach.
05:45 eat one power Bar + Salt Stick
06:00 wetsuit on
06:45 take one power gel w/8oz water + 1 saltstick and seed early leaving the T zone at the very front, and “be one of the first “in the water”. After the anthem, look over the crowd, see where the fewest people are in the middle front and aim for that spot.”
THE SWIM : follow EN protocol pushing first 200/300 mts with controlled kicking and then settle into race pace, ideally behind “faster feet”, totally focused on FORM-FORM-FORM AND GOING STRAIGHT!!. Go only as fast as good form is maintained.
T1 : THINK SLOW IS SMOOTH AND SMOOTH IS FAST but …. “run past all the people laying in the sand for wetsuit strippers, pull upper part of suit off while running, grab bag, enter tent, hand bag to volunteer, pull suit down over waist, sit , pull suit off legs while volunteer dumps bag, pick up my shoes in left hand, glasses in mouth, helmet in right hand, exit tent, helmet and glasses go on while running to bike, shoes go on at bike, grab bike, turn Garmin on and run to mount line”.(Timm Cronk style!!!)
THE BIKE: EXECUTION-EXECUTION-EXECUTION!!! FLATEN THE FLAT COURSE!!! DRINK-EAT-DRINK-EAT ACCORDING TO PLAN. Ride @ 65% until HR back to “normal” settle into 70% all the way. Skip first aid station (use bottles on the bike) – As of second station grab Perform (to drink) and water (refresh) at all stations. Eat per CoreDiet plan every 30 minutes (starting with Powerbars, followed by non-caffeine PowerGel, Followed by caffeine PowerGel, saltsticks every hour, 1x 24oz bottle of Perform every 45 minutes … adjusted to temperature). PATIENCE-PATIENCE-PATIENCE!!! Stay aero and relaxed all the way (use small hills and turns to rest the butt!!! Without leaving watts target!!! DISCIPLINE-DISCIPLINE-DISCIPLINE).
Just before each of the aid stations top off myself with Perform on downtube and top off aerobottle . At the aid stations, grab and rack perform first, then grab water and stay cool. Be soaked as much of the day as possible. Don't squirt face as glasses will smudge. Down my back, my neck, etc. Stay aero, stay aero, stay aero, stay aero.
STAY IN THE BOX “ignoring” distractions: drafters, bumpy section before and after SN
MANY people will be sitting up like a sail in the last 20 miles, remember JW said this and smile if neck is sore or lower back hurts, just stay aero and pedal. If need to stretch. Do it immediately before or after an aid station (or on any hills) then get ass back down on those aerobars.
When T2 visible slowly take feet out of my shoes to prepare to dismount VERY CALMLY (this is not an ITU race)
T2: THINK SLOW IS SMOOTH AND SMOOTH IS FAST but …. “ SCREAM number to volunteer and Grab T2 bag, Run to tent entrance, sit to put on shoes, grab "go bag", helmet into bag, stand up, out RUNNING thru the tent. After I get on the course, I open my go bag. Visor, wrist band (to wipe nose), small tube of sunscreen for shoulders and neck, gel flask, and sunglasses, un zip EN singlet. Eat banana + 1 saltstick”.
THE RUN : EXECUTION-EXECUTION-EXECUTION!!! DRINK-EAT-DRINK-EAT ACCORDING TO PLAN. Run the EN way … out of T1 run 8:45 for as long as necessary to lower HR to 135 and thereon never exceed 135bpm or 8:15 pace - while executing nutrition as planned. Walk 20-30 steps every station. and use them to grab all ice possible to lower temperature and to to stay 100% within nutrition plan EAT-DRINK-EAT-DRINK ( 1 cliff block every two miles, 1 gel+saltstick every hour, hydrate!!!… do everything the EN way: DISCIPLINE-DISCIPLINE-DISCIPLINE!!! … Focus on form each time it gets hard!!! Remember “WHY” when it gets harder: SET AN EXAMPLE TO FAMILY AND FRIENDS SHOWING THAT HARD WORK WORKS AND WILL MAKE YOU HEALTHIER AS YOU AGE.
On the run, use the sponges and water and ice. Then focus on nutrition, and if possible leave the aid station with a full cup of ice. If possible a cup of ice in kit top and another in hands. Hold the ice in hands and ditch the cup. Also chew on the ice on the go.
JW’s advice : In the last half of the marathon, take 5-10 seconds while running and get within sight of the aid station to mentally assess state of being. Do I need nutrition? Salt? Fluids? Am I hot? How is my HR? Can I see straight? This 10 seconds won't slow me, but it might save a meltdown. This forced self-assessment is great to bring back to reality .. after the aid station need to disconnect my brain from the pain and just run like I know how. Keep that brain disconnected until I can see the next aid station then take stock of myself again. Repeat this process every mile (especially the last 10 or so). Process, process, process. Focus on the moment and not on the outcome. When it comes to the run, treat it like 26x1mile repeats at easy pace. Each mile is its own event.
Last quarter mile: remember JW’s advice: “forget about the time on the clock when you get to mile 25.9 of the run. Take the last quarter mile to zip up your kit top, slow your pace by about 30s/mile. Look around at the people. Give a few high fives. Definitely take in the whole finishers chute. Listen for your name and smile a huge smile for a GREAT picture!!!
Very important: only stop the clock (and look at it) at least 10 seconds after the finish line ….. the picture is MUCH more important.
Comments
Juan,
Great plan. You've already got this down to a science. This roadmap is the vehicle that will take you to your goals. You don't, however, mention what your goals are. You've already finished one, so that's probably not it. And you came in 6th in your first one, so one could surmise that you're looking for greatness again in PCB? If your goals, for example, are to go top 5 in your AG, Kona qualify and/or break 10 hours, then you will need to get much more aggressive with your plan. 70%IF won't cut it, and you'll really need to dig on the run, if you're looking to KQ. But if time truly doesn't matter to you, this will definitely get the job done. Other quick thoughts:
- The "mandatory" race meeting isn't mandatory at all. If you know what drafting is, skip it. To me, it's 100% a waste of time.
- It will be a wetsuit-legal race. Count on it. Wearing a Garmin under/over a wetsuit is a huge pain and hinders removal of the wetsuit. And you don't need to know what your swim time is. They'll have clocks. I'd wear the Garmin wrist strap under the wetsuit, then put the 910xt in your go-bag in T2 (see below).
- Swim: you're a strong swimmer. Probably half of the field will be first-timers. Don't get caught behind them. It's important to be aggressive from the start and get up with the fast folks, then stay glued to their bubbles. Be prepared for swells, chop, current and the occasional jelly fish. I love that swim course, and the good swimmers tend to separate from the field. So . . . separate.
- T1: You've got too many moving parts. Simplify it. T1 at Florida is short and very, very fast. Like 2-3 minutes fast. Don't make it 5 minutes. Put your bars and sunglasses on your bike. You don't need a bottle of water in T1. You'll be on your bike in 30 seconds. It should look more like: find volunteer to pack swim stuff, shoes, helmet, run.
- Bike: You have a huge bike engine (I assume it's still over 4w/kg?), so I would use it (aggressively, but smartly) on this course if you're looking for greatness. If you swim under 1:03 or so, the roads won't be too crowded. If you go over 1:06 or 07, you'll have a lot of riders to pass in the first 30 miles. After 30 miles or so, everyone settles into their pace. Stretch every 15 minutes or so (I set a timer on my Garmin), as your back and neck will seriously be stiff after 75. The packs of cheaters will start coming by after Mile 50. Ignore them. The bike race is won/lost from 80 to 100, IMO. You will likely have a head wind, and lots of people will be falling apart. This is where your strength, smarts, patience and discipline pay dividends. Put your head down and hit your watts.
- BSN: You don't need food in there. If you have a nutritional meltdown, the aid stations are loaded with food. Same for RSN. SN is for emergencies only, not for snack breaks.
- Pee breaks: IMFL is a little unique in that you can pedal 100% of the time over 5, 6 or 7 hours. There's no real opportunity to coast. Which makes rolling bathroom breaks very difficult (at least for me). When you hit those little rollers somewhere in the middle of the course where you can coast for a few seconds, seize the opportunity!
- T2: Your T2 also has too many moving parts. Simplify it down to socks, shoes, grab go-bag, run. Get sunscreened by the volunteers as you exit. You can fill your go-bag with hat, race belt, Garmin, etc.
- Heat: Both times I've done this race it was 75-81 degrees for the high, but it never felt hot. Low humidity, plenty of breeze. So, your heat management plan is good for extreme temperatures, but may not be needed if it's moderate like it usually is. On the other hand, it frequently is quite cool in the morning (mid-50's), and you may need arm warmers or even a vest. In short, prepare for everything.
- Finish: It will start getting dark around 10:30 into the race, with the sun completely down by 11 hours. I have a IMFL photo of me finishing in pitch blackness and one of me finishing in the daylight. Guess which one hangs in the office? I think your finisher picture will also look nicer with natural lighting.
I'm looking forward to tracking your progress/success on race day. Enjoy.
Mike nails all the advice. I would emphasize several of his points:
X2 on the heat comments... anticipate the first 30-60min on the bike to be a bit chilly... both times I did IMFL it was cool and dry so there was no need of heat management on the bike or the run.... this is nice cause it keeps the feet dry and the walk breaks short....
good luck executing your good skill !
1) If morning is cool have old socks with you to wear on the beach and pitch 5 mins before race start.
2) Decide where you are going to line up before race day. Get mentally ready for the scrum on turns 1 and 2 of lap one.
3) Wetsuit strippers are very fast...consider using them. There may not be an available seat when you go into the changing tent.
4) Will you stop or not as you exit the changing tent to allow volunteers to put sunscreen on your shoulders.
5) Last time I did IMFL I wore a pair of cheap cotton gloves on the bike that I pitched at about mile 40.
6) Run - the turn away from the finish at the 1/2M point is mentally tough. Think about it now.
7) Know your competition. If you are going for a KQ you should know that Larry Black is on the list and will be a good shot for first. He is a phenomenal swimmer and strong biker and runner. Best hope is 2 spots for M55 (happened last year).
Me - blow off "mandatory meeting". No bike special needs. Might have a "run" special needs given my injury and potential for being out there after the sun goes down. Say hi as you blow by me on the run! I'll be wearing red top and red shorts too.
1) agree with socks on the beach before the race to ditch right before the start.
2) I would SKIP the wetsuit strippers. When I did IMFL I used the wetsuit strippers and had sand on my back and down my shorts the whole freakin race and I hated it... You'll have a seat in transition...
3) I didn't need gloves or anything to stay warm on the bike but it did get hot halfway through the bike.
4) stay aero, stay aero, stay aero.
5) read #4 above, BUT, I will be changing my plan for a flat Cozumel course after racing FL then the Challenge AC bike leg. I will put my bike in the big gear for 30-60 seconds every 20-30 mins and maybe even stand for 5-10 seconds. In FL, there are a couple of overpasses and small hills. Use these to stand and/or change cadence. I will be doing this to try to keep my legs from cramping up because it's dam hard to just be bent over and pedal in the same gear at the same cadence for 5 hours. I've decided that sacrificing 1-2 mins on a bike split is worth it to give my legs a little variety to possible avoid quad cramping.
6) miles 85-105 are hard on the return highway into the wind. Be mentally and physically prepared for this section and smile when it gets hard. You will be making up several minutes on your competition here.
7) do NOT allow yourself to slow down on the run.
8) you've already enjoyed your first IM. This one is about winning. You need to shave at least a minute off of each of your T1 and T2 goals. Advice on how to do this was already given by others above.
9) regarding slowing the last half a mile... That was WAY more relevant on your first IM. If you are not in a very dark place your last 6-8 miles, you are NOT racing hard enough. And if you're going to enjoy the last half mile and the finish line you better be damn well sure it's not gonna cost you your Kona slot!
Good Luck buddy! I can't wait to track you on race day!
Thank you all for the GREAT ADVICE. Noted and most of it included in the revised plan.
@Mike: aggressive/scary time targets introduced in race plan. Will work hard (and smart) to get that picture taken in daylight!!
@Al: Yes Sir … I will be thinking of you when I say to myself “I’m racing for a win, or KQ, or the podium” (in decreasing order of difficulty.)
@Tim: tks for your support. Will adjust temperature management if not hot to keep feet dry and the walk breaks short.
@Paul: disposable socks and gloves packed. Tks for the advice. See you next week.
@JW: will remember it was your idea when I’m in a very dark place in my last 6-8 miles (and smile).