JUAN VERGARA IMFL 2014 RACE REPORT
JUAN VERGARA IMFL 2014 RACE REPORT
I can only begin a first time KQ race report with a monumental THANK YOU list - so long - that it does not fit in here. Ever since I crossed the finish line at IMFL 2014, I personally began to thank all and it will still take me some time to complete that task.
It is proper though, to publicly and loudly thank RnP and THE ENTIRE, always inspiring, always supportive ENDURANCE NATION; specially those that challenged my original IMFL race plan, "demanding" aggressive time targets that would make justice to my training self.
Thank you Mike Roberts, Al Truscott, Tim Cronk and John Withrow; you made me believe I could and it was "your voice" I heard all day long!!!!
- "stay aero, stay aero, stay aero" .....
- "slowing down is not an option".....
- "you are racing for a KQ" ....
And I heard RnP's voices:
- "X/B1" .....
- "patience and EN ninja discipline"
And I heard "my voice":
- "Execute, execute, execute" ....
- "Focus in the process, focus in the moment, forget the outcome"....
The outcome : Division rank 2nd AG 55-59 (KONA qualify)
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IMFL |
Personal Best by: |
Training Peaks files |
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Swim |
cancelled |
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|
T1 |
n/a |
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|
|
Bike |
05:21:01 |
00:30:00 |
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|
T2 |
00:03:16 |
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|
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Run |
03:45:22 |
00:35:00 |
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Total |
09:17:39 |
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Gender Rank: 200
Overall Rank: 217
Race day :
Up 3:30 am after a good 7 hour sleep and immediately began the "apple sauce ritual" which my mind immediately interprets as .... "IT'S RACE DAY!!!!" (Adrenaline rush!!!).
Dressed warmly to tackle the "sunny state's" almost freezing temperature and be among the first in line for body marking and pre race bike check up (GARMIN on, nutrition in place, wheel pressure) and back to the Condo for "toilet meditation" and wetsuit on (accommodation right next to transition and swim start is simply priceless).
Stayed indoor for as long as possible (still freezing cold outside for me) and out to the beach at 6:30 for a 7:00 am start.
Did not even make it to start location when Swim cancellation was loudly announced and immediately headed back to the condo to figure out what - if anything - needed to change in the plan (no longer a Tri but a Duathlon ..... but still an iron-challenge and still a tough windy race ahead of us).
Coach P was quick to offer his "virtual" advice to the group via GroupMe:
"I suggest you plan on the first hour of the bike still being a warm-up. Remember you haven't had the benefit of the swim to get the blood flowing. An hour will let everything settle out, including the competition. If you are planning to race at .72 you might start at .7 for this hour. Nutrition has to start now too. The rest of the day should play out pretty much the same way. Marathon is still going to be tough! Coach P. "
On my end, I took the cool wings out of the T2 bag and put them on ..... any extra layer would help me beat the cold. Per my wife's suggestion, put on socks for the bike. Everything else I already had in my T1 bag: EN bike shirt (on top of my Tri top), arm warmers, vest, bike shoes with improvised toe caps made of old socks and duct tape, helmet, sunglasses) and off we go for a TT format race start.
Pro Men first, followed by Pro Women with a 30 second interval between athletes.
Age groupers to follow in numerical order one after the other. Last time I checked the time, still standing by my racked bike, was 8:40am (a time of the day where one would normally be 30 minutes plus into the bike course). Sun already shining but still quite cold so I decided that moving around until my time came would consume less energy than my body trying to stay warm on its own (I was Bib # 1023 therefore a “long” wait ahead)
When the turn came to start moving (in line) towards the mount line, I just thought: "slow is smooth and smooth is fast" to make sure I stayed clear of who-knows-who, desperately mounting ahead and behind (glad I did because in fact the first few yards were in fact somewhat chaotic ).
Once on the course I honestly remember very little of the first 33 miles other than asphalt in front, watts within target, nutrition per plan and stay aero stay aero stay aero. I was 101% execution focused hitting my 170 watts target for that segment (actual was 174 W NP - VI 1.01) and nutrition exactly as planned from the very start (one full bottle of Perform per station, 1 gel or 1/2 power bar every 30 minutes, 1 salt stick every hour). Pedal higher gear 15-20 seconds - some standing - after each aid station to relax (every station).
Once I got to the beginning of the loop at mile 33, I "heard" Patrick's voice saying "free to go to IF 0.72" and so I did.
Heart rate was lower than expected so I allowed myself to push just a tinny bit harder (closer to 0.73) until we reached the out and back to special needs or what one could call "the mountain bike segment of IMFL" (that second segment I did 186 W NP VI 1.02) . While on the rough road, even though I was still looking at my GARMIN to stay within target (still 186 and 1.02), I was paying much more attention to the bumpy road ahead, avoiding mostly bottles and a few CO2 cartridges that fell off the bikes.
Out of that UGLY segment and back on the "normal" road, it felt so smooth it was almost like a "fresh" start.
Back to total focus on the numbers until mile 75 when my RPE said you are riding close to 190 and my GARMIN said you are pushing a monumental 54 watts (yes fifty four!!!!) ..... Well, this has happened before to my ROTOR 3D .... so I just said to myself: "it is what it is .... RPE and heart rate is it … ignore power, trust your leg feel and stay within HR target" .... and that's how I went ahead for the rest of the bike. Somewhat tempted to push a bit harder than my perceived 185 given my lower heart rate .... but patience and discipline spoke louder and I saved it for the marathon (new I would need it).
People say winds were brutal but quite honestly, focused on flattening the course they only felt "different" when gust came sideways.
What did feel different was the amount of times I peed on the bike (4) .
T2 visible took my feet out of the shoes and dismounted very calmly, handed my bike to a volunteer (who let my P5 go down!!!! Urghhh) grabbed my bag, run all the way to the last chair next to the exit and very "slowly" took off my "winter" gear (vest, arm warmers, gloves), changed socks, running shoes on, go-bag in hand and out the door.
I decided to keep my EN bike shirt on as it was still cold and needs be could hand it out to my wife at the end of the first loop. Eventually I kept it all the way and it certainly helped me stay warm when the sun started coming down.
I used the go-bag routine to slow me down and kept the slower pace all the way out to mile 6 when Patrick's "voice" once again said "ok, time to pick up a bit" and race pace I went. All day long I only thought pace, HR, nutrition .... pace, HR, nutrition!!!!!
Did however enjoy the crowds at IMFL run. What a fantastic ambiance. But only for a short time and then back to the box: pace, HR, nutrition .... pace, HR, nutrition.
Walked all the stations but only for a few steps to properly get my perform in and immediately back to business.
As in the bike, I took absolutely all the liquid planned, even though I was certainly perspiring way way less (if at all) given the very cold temperature.
As a consequence had to pee a lot!!! But differently from IMLC, where I stopped at the porta pop a couple times, this time around I could only hear Al saying "slowing down is not an option" and that included pee on the fly which I did not once …. not twice …. not a third time … but at least 4 times during the marathon!!! The first time (ever in the run) I was a bit shy ... by the third time I could not care less and was just perfecting the technic to minimize getting my socks wet!!!
I started feeling something I had read in many race reports "I new I was having a great day" and nothing was going to stop me .... or distract me ... not even IMFL famous Larry Black (winner in my AG last year) who slowly run past me at around mile 10 on the run. At first I was tempted to stay with him; but that thought was just a quick reminder that I would not depart from the plan and immediately went back into my box "pace, HR, drink, nutrition" .... so deep into that box that I nearly missed the moment when I went past Larry at the beginning of the second loop .... so deep into that box that I nearly missed all the EN shirts I was so happy to see and acknowledge (second in Tri-Club competition!!! Congrats to all!!! So proud!!) .... so deep into that box that I nearly missed the deer (yes the deer) that crossed the road right in front of me inside the park on the way back to the finish line ....
from there on all I thought was "slowing down is not an option" and surely heard John Withrow's voice saying "if you are not in a very dark place those last 6 miles you are not racing hard enough" .... well .... it was "dark" .... but slowing down was not an option .... I did check my pace one last time 2 miles out and even though the sun was almost gone, I gave it all I had to make it to the finish line picture on daylight as Mike Roberts had suggested (did not but the picture came out OK Mike!!!).
Past the finish line I knew the final result could take a couple hours to be official given the TT style start so I rapidly told my wife "don't tell me ANYTHING!!!! I don't want to know!!!! .... YET !!!!" and then, proceeded to hug her and thank her for her immeasurable support in this journey (that alone could be a book!!! What an IRONMATE I have!!!).
Only after a massage … bag and bike pick up …. a short walk to the condo (once again, accommodation right next to transition is simply priceless).…. a long warm shower and an open bottle of wine did I say "tell me!!!!).
And there it was: 2nd place and most likely a KQ (only to be confirmed next day at the award ceremony).
It felt fantastic to make that podium with a PB in both the bike and the run .... but the feeling of a KQ confirmation the next day was second to none (almost cried to be honest!!!).
And that's it!!! WORK WORKS!!!!
If you want to read the execution details it's in my race plan here:
http://members.endurancenation.us/Forums/tabid/57/aft/17063/Default.aspx
(I truly and fully executed as planned).
If you want to know how I prepared for this race I just followed EN's GF and IM Plan advanced plans (as determined by Coach R) with close to 100% adherence and added functional strength training twice a week. I took 2 weeks off after IMLC and then increased bike training frequency to prepare for GFNY ("C" race) in May (bike and run only during five weeks to prepare for GFNY). Following the bike (fun) race I loaded Advanced GET FAST plan for 8 weeks before a 3 week family vacation when I only runned every other day. Returning from “holidays” I did 12 weeks of IM race prep, 12 weeks of IM Advanced. Net net I had a CTL of 140 on IMFL race day (40% above what I had achieved for IMLC). #workworks !!!
Body comp: targeted and achieved 149 lb simply by eating properly and according to the day's workouts calories in/out. Adjusted based on daily weight scale audit!!! Basic rule here: common sense and discipline.
Comments
Congrats Juan on a great performance especially with all the adjustments that had to be made such as waiting around for a TT start format and being able to focus on just HR and RPE when the PM stopped working. Didnt that happen in your previous IM as well?
I cant imagine the nervous energy that must've been in the air prior to that TT start. It is bad enough prior to a mass swim or AG swim start, but letting 1000+ people start ahead of you and then getting your head in the game is an impressive feat to start a race. Well done. I think many of us can learn from your execution and discipline.
Juan, That was awesome!!! You trained smart and raced smarter. Many people have very well laid plans and aspirations, but it takes a special person on that special day to have it all come together and actually be able to keep moving that fast when it started to hurt. You earned it! You deserve it! I couldn't be happier and more proud of a guy I have never actually met in person. I feel like you're an old friend and I am just so damn happy for you!
Juan....tremendous job and congratulations! PR by >30mins on bike AND run is just HUGE. If I may ask, how long have you been doing triathlons? This was your second IM right? Had you been racing shorter distances previously or running or biking primarily? If you have been racing at other distances or single sports previously, were you usually/often a podium athlete?
Just trying to wrap my head around what it would take for me to get there. I think some people are just genetically "engineered" to be more likely to be successful than others. NOT saying that work doesn't matter, and obviously (from your execution here and many others who have been successful, with what always seems like great execution) even the genetically gifted just don't get on the podium by showing up. Anyone who wants to get on the podium at a WTC IM event has to be prepared, trained, and execute....but for some of us, it just seems like an impossibility.
Your commitment to 100% of all the workouts, following the plan outlined by the coaches, and then following your race plan is very encouraging to me. Makes me want to keep drinking the koolaide! Also, your willingness to listen to WSMs and other experienced fast guys is also commendable and shows tremendous maturity and wisdom.
Well done. Enjoy your Kona experience to the fullest.
Congratulations and enjoy Kona.
Thank you all for the kind and encouraging words.
@Jan: yes ... my PM trouble happened as well at IMLC. Though I had it solved but evidently have to triple check with Rotor.
@Jeff: I´ve been doing triathlons since mid 2010. Began with sprints (1 year), moved to Oly (2 years) and did my first IM early 2014 (IMLC). Throughout this tri-journey I did podium the shorter distances (with 2 AG wins in the Oly distances) and very close to podium at all HIM and first IM .... and I definitely do not think I am "genetically gifted". I do think my "gift" is the obsession for BIG DREAMS -> Scary Targets -> detailed action plans to achieve those targets ~> disciplined execution. That´s what I did all along my professional career (successfully I might add) and decided to transfer to triathlon after I found myself professionally satisfied .... but 40 pounds heavier (and much less healthy) than what I am today. #nevergiveup!!! I strongly believe in "not reinventing the wheel" ... in learning from others´ success ... and that´s why EN was (and continues to be) the perfect place for me!!!!
Congratulations! So great to see you validate your work and mindset with an awesome KQ! Tough conditions, and a mental mixing bowl of issues throughout the day that you successfully navigated. Each time I saw you on the run, you looked strong and focused - like the race was yours to give - and it didn't look like your were in the mood to donate to charity!!
Strong work!
Juan - feels good, doesn't it?