JUAN VERGARA – KONA 2015 RACE PLAN FIRST DRAFT (for your critique please)
09-22-15_2015 IMWC BIB List.xlsx
JUAN VERGARA – KONA 2015 RACE PLAN FIRST DRAFT
WARNING: LONG AND DETAILED. PROCEED AT YOUR OWN RISK (AND TIME CONVENIENCE).
WHILE NO RACE IS EQUAL TO OTHER (and certainly KONA is equal to none), THIS PLAN IS BASED ON THE POSITIVE EXPERIENCE FROM MY LAST IM RACE AND KQ IM-FLORIDA (adding what I have learned since …. and totally open to your critique and input!!!).
TARGETS:
EXECUTE, EXECUTE, EXECUTE … WITH EN NINJA DISCIPLINE !!!! STAY IN THE BOX …. STAY IN THE MOMENT
…. FOCUS IN THE PROCESS … FORGET THE OUTCOME.
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DISCIPLINE |
PROCESS |
TIME TARGET |
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SWIM |
swim as fast as I can maintain perfect form and direction. |
01:10:00 |
|
T1 |
minimize moving parts in T1 and proceed slow-smooth-fast. |
fastest in AG |
|
BIKE |
Assuming hot / windy day dial back bike IF to 0.70 thus increasing run execution capability; stay focused to deliver lowest possible VI – Eat drink as planned below. STAY AERO, STAY AERO, STAY AERO. |
05:30:00 |
|
T2 |
minimize moving parts in T2 and proceed slow-smooth-fast. |
fastest in AG |
|
RUN |
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 |
04:00:00 |
|
TOTAL |
ENJOY EVERY MINUTE BEFORE-DURING-AFTER WHILE FOCUSING ON DISCIPLINED EXECUTION THE EN WAY… ALL THE WAY!!!! LET THE OUTCOME BE A CONSEQUENCE !!!
|
10:50:00 |
Being my first KONA, it is a VERY aggressive target and while I am totally pre-humbled by this course, I need challenges to enter robot mode when the gun goes off and execute what I trained for. STAY IN MY BOX and race to : DELIVER SUB 11h / enjoy / finish …. (in that order of IMPORTANCE), SMARTLY leaving all I have on the course …...
TRAVEL AND PRE-RACE WEEK: Long flight from home in São Paulo, Brazil, with connection in Los Angeles. Arrive 8 days early in KONA to adapt to the 7 hour time difference between home and Hawaii and mostly to acclimate.
Departure from São Paulo thursday october 1st. Arrival in KONA friday october 2nd, race saturday october 10th. Stay at Holiday Inn (walking distance to transition).
Saturday Oct 3rd: 7am official training swim / then mount bike and go out for a quick check up spin.
Sunday Oct 4th: Bike 2.5hrs up and down Hawi
Monday Oct 5th: Energy lab run 1h
Tuesday: 1hr ride 3 mile brick on KQ – Then register, walk the expo and never come back!!!!! pre-arrange bags and get most admin done and over with.
Wednesday: 30-45min swim 4 mile run on Ali - Attend EN team dinner (don’t forget to take new kit for team picture)
Thursday: UNDERPANTS RUN (can’t miss this one during first Kona). Train afterwards: 30-45min swim 4 mile run on Ali.
Afternoon: time to check ALL GEAR AND PUT NEW BATTERIES ON HRM, FOOTPOD, QUARQ. Charge Garmins (bike and wrist). Check all connections after charging and/or changing batteries.
FRIDAY BEFORE RACE DAY: Attend EN pre race breakfast, then prepare gear and bags as described below. 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 bike bag pick up, to T1 to bike position, to mount area, to run bag pick up … and return to hotel …. After lunch: triple check Garmins charge (wrist and bike), and prepare 2 bike PERFORM bottles (FREEZE). 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.
NUTRITION:
I have been following CoreDiet race nutrition guidance for the past 3.5 years and done very well with their recipe. Nutrition was not an issue at IMLC, IMFL, IMSG70.3 or training since (INCLUDING RR’S), therefore I will continue following their guidance.
GEAR:
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MYSELF (race morning): |
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The new EN SLEEVED CASTELLI KONA EDITION BOTTOM ONLY + swim skin + swim cap + goggles + earplugs |
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Plenty of Mission Anti Chaff and sunscreen 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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Timing Chip |
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BIKE |
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Front: GARMIN 500 / Aero bottle (handle bars) w/perform / 1 large Saltstick dispenser on aero bars fully loaded / NUTRITION SCHEDULE VISIBLE (don't trust memory for nutrition). 1 power bar cut in 2 halves (prepared for easy open) – Helmet over handle bars / sunglasses inside helmet.
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Frame (XLAB STEALTH POCKET): 1 flask with 4 non caffeine PowerGel / |
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Behind seat post (xlab carbon wing): 1 bottle Perform + 2 x C02 cartridges + 1 pitstop + mini-tool kit +, 1 spare tubular tyre, 1 flask with 4 x caffeine PowerGel |
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both bottles ¾ frozen, put on am / Garmin 500 charged, checked and turn on am) |
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Bike shoes clipped on pedals |
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T1 BAG (WITH VISIBLE COLORED MARK AND NUMBER … JOHN WITHROW STYLE!!!): |
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EN SLEEVED CASTELLI KONA EDITION TOP pre lubed to facilitate putting on wet skin out of swim with 1 power bar cut in 2 halves in back pocket (prepared for easy open) |
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BIKE SPECIAL NEEDS (for emergency use only) |
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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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Running shoes w/ Orthotics & footpod – Used socks (inside shoes) |
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Ziplog bag: 1 banana, Sun visor, wristband, Run race belt with number + 1 flask Powergel caffeine + 12 Cliff blocks + 1 small salt stick dispensers fully loaded + “new sun glasses” |
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RUN SPECIAL NEEDS (for emergency use only) |
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Dry socks |
RACE DAY:
Wake up 3:30am and immediately have breakfast: Apple Sauce, banana, Whey, 1 bottle Perform. From there on, do everything very slowly. Leave room/hotel at 4:30am (walk slowly!!).
Drop special needs bags at T1 entrance.
Arrive T1 at 4:45am, go through marking process then check bike: frozen bottles in, secure helmet, sunglasses and bars, check wheel pressure, turn on Garmin 500, clip shoes on pedals.
Exit bike zone asap and relax close to swim entrfance (stay off my feet as much as possible!!!).
Find porta potty for meditation session” J –.
05:45 eat one power Bar + Salt Stick - Swim-skin legs on
06:20 extra lub on arms to facilitate sleeved tri top on wet skin, swimskin upper body on and be ready to seed early (location TBD).
06:40 take one power gel w/8oz water and get in the water” to warm up and grab a buoy (need input/help/guidance to seed correctly).
06:55 Race Start
THE SWIM : Aggressive start to get up with the fast folks feet and stay “glued” to their bubbles with controlled kicking / then settle into race pace, ideally behind “faster feet” all along, totally focused on FORM-FORM-FORM AND GOING STRAIGHT!!. Go only as fast as good form is maintained. Be prepared for swells, chop current and mostly, prepared for heavy traffic…. Hitting-kicking-grabbing will happen, don’t allow it to get me out of my box … it is what it is!! Exiting the swim DO NOT RUN CRAZY … need to begin lowering HR.
T1 : THINK SLOW IS SMOOTH AND SMOOTH IS FAST but …. pull upper part of swim suit over waist off while running, SCREAM number to volunteer and grab bag, enter tent, hand bag to volunteer, sit , pull suit off legs while volunteer dumps bag, put shirt on and exit tent. At the bike, Glasses go on first, then helmet, grab bike, turn Garmin on, sunglasses on and cautiously run to mount line. DO NOT RUSH at the mount line, beware of those rushing around”.
THE BIKE: EXECUTION-EXECUTION-EXECUTION!!! FLATEN THE COURSE!!! DRINK-EAT-DRINK-EAT ACCORDING TO PLAN. Ride @ 65% until HR back to “normal” then settle into 70% all the way (aggressively, but smartly). Skip first aid station (use perform bottles on the bike and consume up to second aid station front loading nutrition) – As of second station grab Gatorade Endurance (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 90 minutes, 1x 24oz bottle of Perform every 45 minutes … adjusted to temperature). Before and after every nutrition “break” quickly stretch.
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).
Seize the opportunity to Pee at the rollers in the course.
Just before each of the aid stations top off myself with GE and top off aerobottle . At the aid stations, grab and rack GE 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, paying attention to the road and other bikes but “ignoring” distractions
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. Stay aero, stay aero, stay aero, stay aero.
When T2 visible slowly take feet out of my shoes and 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 empty bag, put helmet in bag, put on shoes, grab "go bag", helmet and used ”sunglasses into bag, stand up, out RUNNING thru the tent. Drink A LOT at T2 aid station!!! After I get on the course, I open my go bag. Visor, wrist band (to wipe nose), race belt/number and “new” sunglasses, un zip EN top. Eat banana on the go. Save go-bag!!
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 Stay focused on nutrition plan right before and during aid stations ( 1 cliff block every two miles, 1 gel+saltstick every hour, hydrate!!!… do everything the EN way: DISCIPLINE-DISCIPLINE-DISCIPLINE!!!
On the run, use the sponges and water and ice (save go-bag to “stock” ice at aid stations to use as cooling device between stations)., and whenever possible leave the aid station with a full go-bag of ice.. Hold the ice in hands and chew ice on the go.
RR learning: zip up top during strong head winds to avoid parachute effect.
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.
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 MAKES YOU HEALTHIER AS YOU AGE.
And when it GETS EVEN HARDER THAN HARD its time to draw the reserves of mental strength and hear Al saying : Slowing down on the run is not an option.
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.
Looking forward to your comments. Tis
PS. BIBS just out ... I'm 467 (153 studs in my AG 55-59)
Comments
Juan - my number one concern with your plan is your outcome (time) goals. My humble suggestion is to ignore your time during the race. Just focus on those process goals you have: watts , hydration, nutrition, and HR.
Other thoughts... Running in Natural Energy Lab: I always do that before the race. But it's less than 5K out and back! If you intend to do an hour that day, you may have to park about a mile or more closer to town. Remember that the run takes place on the mountain side of the highway...When coming into T1 and T2 to get your bag, they are hanging on hooks, and easily accessible as you blow by. No need to scream out number, I;ve found it;s easier just to go to my bag and pull it off. You''ll see the set-up when you rack your bike the day before; you get your own personal escort through transition that day. Take all the time you need to understand the set-up and ask all the questions you can think of. Those volunteer/escorts usually know their stuff..."STAY AERO" key includes keeping your head DOWN, out of the wind...When you get out on your recon rides, pay particular attention to coming back towards town from the resorts just before Waikoloa (Mauna Kea resort) through to the airport. Then visualize, visualize, visualize yourself staying positive and steady on that section, which has the troika of heat, wind, sun conspiring to drain your energy...the mile markers (little green signs) on the way back into town are helpful: the turn off to the finish less than a mile to go, is @ MP 100. So when you see MP 76, you know you have, say, 24 miles to go. Easy to calculate even 5 hours into the bike.
See you soon!
@Al, Thanks much for the great input, all of it incorporated in my plan!!! Including: " time targets above are just a pacing reference. Once the gun goes off FORGET THOSE NUMBERS .. …. FOCUS 200% IN EXECUTING FORM, WATTS, HR, NUTRITION … FORGET THE OUTCOME. " Tks again and see you VERY soon.
Juan,
After seeing Al post on the wind I think that's a definite factor on the bike time. http://members.endurancenation.us/F...fault.aspx
Having said that I understand the time goal and if you find it necessary don't get deflated by 20, 30 or even more minutes on your bike time if it's a windy day.
A couple other things:
Swim exit
1) Prepare for the stairs coming out and rinse salt water off. Be aware of others who may slow or stop in these locations
2) Bike special needs - any extra salt, cliff bar or other nutrition in case your drop anything?
3) You mentioned drinking a lot in T2. I know its hot and if you feel you need extra hydration do it but try to take it in on the bike. If necessary try to get the extra in on the final few miles to get a few extra minutes for your stomach to process it. If you take in too much in T2 what might this do as your HR ramps up running? Just a caution.
Have a great race
You have definitely prepared and are completely organized. BUT, this race (and hoopla surrounding it) is just "different" than any that have come before it for you. So you should absolutely be focused on your race... BUT, don't be afraid to look around and smell the roses a bit as well. Eat some shaved ice, eat some locally caught poke, and walk around the town a bit and enjoy it...
Same for your race. Be process oriented, but also enjoy your first time in this awesome race.
Swim: I did the same as you pre-swim and swam out to the giant TYR flotation that marks the start (as my warm-up). Me and ~15-20 other guys simply held onto it for ~10 mins until right before the start (instead of treading water the whole time). Worked pretty well. The water was rough last yr, so it was less about speed for me and more about attempting to keep heading in the right direction. And don't get frustrated in the last 200 yards when you can see the pier, but feel like your are going backwards. Just roll with it and keep heading for the exit. I hosed off with the fresh water as the ocean is quite salty (surprise) and figured that was a 10-15 seconds well spent. Will be super easy to find your bag.
T1- The new EN kit top is AWESOME! Best kit I have ever raced in. BUT, it is snug and might be difficult to put on while wet. just be patient and get it done. Might be worth having a hand-towel in your bag to quickly dry your arms/chest before putting it on. and maybe practice this while wet several days before the actual race.
Bike- Yes, staying aero on this course is VERY important. BUT, it's even more important to stay safe. Keep glancing at the ocean on your left as you head "out on the course". Two reasons for this, it is awesome and you should enjoy it, but also, if you see white-caps on the waves, be prepared for the winds. The wind was crazy last year and it picked up throughout the day. If it is windy, be prepared for crosswinds as you get within ~20 miles of Hawi. I literally saw somebody get hit with a crosswind and get swept right off the road and into a ditch. So staying aero is very important, but more important is to be fully aware of your surroundings and pay attention to the weeds and trees blowing and tumbleweeds and the position of other riders. If you see someone up ahead quickly move several feet to one direction or the other, be sure that it is not because their bike handling skills are poor. Grab your bullhorns for these, hold on, and be safe.
Run-- Like your plan. You "might" want to have a bar or snack in your RSN bag "just in case". I never use anything from my RSN bag, but was so hungry down in the Energy lab, that I actually stopped at RSN to get my Kind bar. And at Kona, the run enjoyment for me started as I ran back down Palani with about ~1 mi to go (not 25.9). That whole strip down Alii Dr will be packed, take it all in.
Overall words of advice for this one: This course is brutally hard (for a reason). It is the World Championships. And you earned the right to be there... But, the course try to punish you and every other competitor with things like: Big Swells and currents, crazy winds, baking sun, searing heat, and crazy humidity. You can enjoy yourself and be utterly miserable at the same time. If it is hard (which it will be) or you get into a low point (there will be many on this course), just remember to smile (and even laugh a little). Say something to yourself like "This really sucks! But I'm racing in Kona at the freakin' World Championships, this is exactly what I asked for! I deserve to be here, I will get through this!"
Enjoy your time on the Big Island! Can't wait to track you and hear about it afterwards!
@Gordon and @JW, great input!!! all understood and included in the plan!!!! Thanks much ....
Enjoy.
@Robert, great point tsk!!! New batteries moved to monday!!! By the way, self assessment is JW's input from last year!!! Good advice.