JUAN VERGARA ST GEORGE 70.3 RACE PLAN
JUAN VERGARA ST GEORGE 70.3 RACE PLAN
TARGET: 05:03:30
- Swim: 00:33:00
- T1: 00:03:00
- Bike: 02:40:00
- T2: 00:02:30
- Run: 01:45:00
Being my first "REAL HILLS" race, I'm making one key execution adjustments for this race: slow down a bit (mainly on the bike and first 1/3 of the run) in order not to slow down a lot on the run.
Swim: Get in quickly in the water when wave called and use the limited time from shore to the starting line to get "some" warm up. Seed front line in the middle. Start strong first 200mts (staying somewhat to the outside until first turn buoy) and then find rhythm and bubbles to draft at my "good form" pace. As always: swim as fast as good form is being kept.
T1: slow is smooth and smooth is fast but lose no time in T1. Use stripers (they seem to be very good in the you tube videos I've reviewed).
Bike: dialing back to 80% will cost me about 4 minutes but I figure the pay back on the run could be superior. Slightly below 80% first 10 minutes, get my first nutrition in and then lock on targeted watts and aero like a robot!!!! Make sure all nutrition in every 30' and at least 1 full bottle of endurance every 45'. Use two hills (miles 16 & 32) to briefly stand and stretch (without exceeding watts .... just for comfort). Carry two bottles from start (aerobottle and frame). Skip first aid station. At last aid station discard frame bottle to minimize weight for last (big) climb. Deplete liquid in aero bottle before careful dismounting.
T2: slow is smooth and smooth is fast but lose no time in T2. Socks & Shoes on, grab go-bag, get out fast (but slow down after exit!!)
Run: HR pacing all the way with special attention to first three miles (uphill out of T2). During those 3 miles stay at pace + 30" even if HR not up to limit. After first big climb stay on pace like a robot ("slowing down is not an option") and prepare to hammer and hurt the last 3 miles downhill!!! Walk all aid stations to ensure nutrition in.
Think all day:
- execution, execution, execution
- patience, discipline, patience, discipline
- trust your training, trust your training
- slowing down is not an option!!! IS NOT!!
- I love doing this .... I really do!!!
- honor your training self
- eat/drink .... eat/drink .... eat/drink ....
- form, form, form, form
ADMIN:
- arrive Tuesday for adaptation to 4 hour time difference between SG and São Paulo. Mount bike and quick spin to check bike is 100%. Take advantage of jet lag to sleep early
- Wednesday: early quick swim at Sand Hollow Reservoir to feel the water early am. Then drive the bike course (riding a couple of the key sections). Short easy run out of T2 to "feel the hill". End of training, shut off completely until race!!! Visualize the race ..... Sleep early.
- Thursday: registration upon opening of athlete check in @ 1pm, quick walk of Ironman Village for souvenirs and never come back!!!
Pre arrange gear & bags
Visualize the race ..... Sleep early.
- Friday: morning gear and bike check up. Charge GARMINs, Finalize bags. Prepare two bottles of Gatorade Endurance and freeze. At 2pm check in bike/gear first @ T1 then Run bag @ T2. Attend team dinner. Back to hotel early .... Set alarms .... Visualize the race ..... Lights off 9pm max.
- Race day: up 04:30, apple sauce breakfast, sunscreen and anti-chaff "bath". EN Tri kit on. Double check I have all I need (GARMINs, HRM strap on, timing chip, swim cap, goggles, 3 frozen bike bottles, 1 gel Flask for bike, 1 powerbar for bike cut in two, pre swim nutrition & water) and drive straight to T1 with ironwife!!! Take plenty of time checking bike, turning GARMINs on. Aero bottle and frame bottle on bike, nutrition inside bento .... Then relax until pro start. After pro start wetsuit on ..... Visualize the race ..... Seed!!! EXECUTE AS ABOVE !!!!
GEAR:
Bike: P5
404 front with 23 Victoria tubulars
808 back with 25 (WB covers disk).
Torpedo aero bottle front
1 bottle on down tube (until last aid station then discard).
Behind saddle: 1 spare tubular, 1 pit stop, 2 CO2
Bike Gear bag: helmet, shoes, sunglasses (if Shoes permitted on bike, then on bike).
Run Gear bag: shoes, socks and a go-bag (containing: EN visor, race belt with number and cliff-blocks, 1 gel, 1 salt stick)
SUGGESTIONS WELCOME!!!!
TARGET: 05:03:30
- Swim: 00:33:00
- T1: 00:03:00
- Bike: 02:40:00
- T2: 00:02:30
- Run: 01:45:00
Being my first "REAL HILLS" race, I'm making one key execution adjustments for this race: slow down a bit (mainly on the bike and first 1/3 of the run) in order not to slow down a lot on the run.
Swim: Get in quickly in the water when wave called and use the limited time from shore to the starting line to get "some" warm up. Seed front line in the middle. Start strong first 200mts (staying somewhat to the outside until first turn buoy) and then find rhythm and bubbles to draft at my "good form" pace. As always: swim as fast as good form is being kept.
T1: slow is smooth and smooth is fast but lose no time in T1. Use stripers (they seem to be very good in the you tube videos I've reviewed).
Bike: dialing back to 80% will cost me about 4 minutes but I figure the pay back on the run could be superior. Slightly below 80% first 10 minutes, get my first nutrition in and then lock on targeted watts and aero like a robot!!!! Make sure all nutrition in every 30' and at least 1 full bottle of endurance every 45'. Use two hills (miles 16 & 32) to briefly stand and stretch (without exceeding watts .... just for comfort). Carry two bottles from start (aerobottle and frame). Skip first aid station. At last aid station discard frame bottle to minimize weight for last (big) climb. Deplete liquid in aero bottle before careful dismounting.
T2: slow is smooth and smooth is fast but lose no time in T2. Socks & Shoes on, grab go-bag, get out fast (but slow down after exit!!)
Run: HR pacing all the way with special attention to first three miles (uphill out of T2). During those 3 miles stay at pace + 30" even if HR not up to limit. After first big climb stay on pace like a robot ("slowing down is not an option") and prepare to hammer and hurt the last 3 miles downhill!!! Walk all aid stations to ensure nutrition in.
Think all day:
- execution, execution, execution
- patience, discipline, patience, discipline
- trust your training, trust your training
- slowing down is not an option!!! IS NOT!!
- I love doing this .... I really do!!!
- honor your training self
- eat/drink .... eat/drink .... eat/drink ....
- form, form, form, form
ADMIN:
- arrive Tuesday for adaptation to 4 hour time difference between SG and São Paulo. Mount bike and quick spin to check bike is 100%. Take advantage of jet lag to sleep early
- Wednesday: early quick swim at Sand Hollow Reservoir to feel the water early am. Then drive the bike course (riding a couple of the key sections). Short easy run out of T2 to "feel the hill". End of training, shut off completely until race!!! Visualize the race ..... Sleep early.
- Thursday: registration upon opening of athlete check in @ 1pm, quick walk of Ironman Village for souvenirs and never come back!!!
Pre arrange gear & bags
Visualize the race ..... Sleep early.
- Friday: morning gear and bike check up. Charge GARMINs, Finalize bags. Prepare two bottles of Gatorade Endurance and freeze. At 2pm check in bike/gear first @ T1 then Run bag @ T2. Attend team dinner. Back to hotel early .... Set alarms .... Visualize the race ..... Lights off 9pm max.
- Race day: up 04:30, apple sauce breakfast, sunscreen and anti-chaff "bath". EN Tri kit on. Double check I have all I need (GARMINs, HRM strap on, timing chip, swim cap, goggles, 3 frozen bike bottles, 1 gel Flask for bike, 1 powerbar for bike cut in two, pre swim nutrition & water) and drive straight to T1 with ironwife!!! Take plenty of time checking bike, turning GARMINs on. Aero bottle and frame bottle on bike, nutrition inside bento .... Then relax until pro start. After pro start wetsuit on ..... Visualize the race ..... Seed!!! EXECUTE AS ABOVE !!!!
GEAR:
Bike: P5
404 front with 23 Victoria tubulars
808 back with 25 (WB covers disk).
Torpedo aero bottle front
1 bottle on down tube (until last aid station then discard).
Behind saddle: 1 spare tubular, 1 pit stop, 2 CO2
Bike Gear bag: helmet, shoes, sunglasses (if Shoes permitted on bike, then on bike).
Run Gear bag: shoes, socks and a go-bag (containing: EN visor, race belt with number and cliff-blocks, 1 gel, 1 salt stick)
SUGGESTIONS WELCOME!!!!
0
Comments
As always, I enjoy reading your plans and reports. And as is usually the case with you, your plan is full of humility and conservative ideas. You're way too nice and likeable.
Like Coach Rich advised Peter, be smart those first 5 miles of the bike while everyone else is displaying stupidity. But after that, I would settle into my 84-5%. And I'm 1/3 the biker you are. Screw 80%. This is a race, not an Ironman, and no one in your AG can bike with you. As for the last climb, which covers about 1k feet over 5 miles, Coach R says 90% is good for Peter. You don't have Peter's run (only a few handfuls do), but no need to pull back to 80%. You have power that others simply don't have. Use it. Recover on the backside, cruise into T2.
As for the run, I also like Coach R's advice to treat this like a 10-miler, as the last 3 are a downhill gift that you can get through even if you're destroyed. Stop at aid stations for a few seconds to control body temperature if it's hot. If it's not hot, I'd fly right through them. Otherwise, the big things for me in HIMs, especially hot ones, are fluids and salt. Keep on top of that, execute smartly but aggressively, and go impose your will.
Above all, have fun. I'm looking forward to watching it from afar.
Solid, well constructed plan, Juan. I do tend to agree with Mike's point about not being too conservative. I think you can be on the gas for the majority of the bike because you have a full 11 miles back to T2 and a lot of that will be coasting at 40mph +. Same on the run. Keep things in check until you crest that first big hill then hit the gas knowing the last 3 miles are all downhill. Yes, this course is challenging, but i do think it sets up well for someone looking to race on the edge.
See ya next week!