JUAN VERGARA KONA RACE REPORT
JUAN VERGARA KONA RACE REPORT
- no race report can ever portray the MAGIC (Kona is triathlete's "Disney") and BRUTALITY of the first Kona experience (never thought I could have so much fun suffering as I did).
- the more I meet new - and rejoin old - EN team mates ... the more I love our ENation. It was a blast racing with you all and spending time with all the lovely family members.
- #workworks #nevergiveup #en4keys
In a nutshell:
First time in KONA.
Finished in daylight (best for the picture) with a total time of 11:02:58, 13th place in my AG 55-59. I was hoping to break 11h and was close (3 minutes off). I'll take it!!!
Entered my box at the sound of the canyon and stayed in it until the finish line.
The only thought in my mind? stay in the moment .... execute the plan flawlessly .... repeat!!!
Tough race!!!
The months leading to the race:
Having qualified late in 2014 (IMFL in November/14) I scheduled 3 races in 2015 planning to peak at Kona:
- Olympic in Brazil late February (2nd place AG)
- 70.3 St. George in May (6th place AG)
- As of June, three training blocks with full focus on KONA: (1) get fast, (2) run focus and (3) race prep for Kona.
Managed to stay healthy throughout the year with very consistent functional work and lots of attention to recovery.
Targeted 150lb for race day and so it was (this, as always, one of the biggest challenges!!!!)
The days before the race:
Arrived in KONA late Friday evening and loyal to my "never reinvent the wheel" belief, joined WSM and Kona veteran Tim Cronk in all his training from Saturday through Wednesday. Thank you Tim for leading the way and sharing all your experience.
A must do departure from Tim's schedule on Thursday where the most enjoyable UNDERPANTS RUN with my lovely and always supportive wife Karla and the WELCOME BANQUET with Al Truscott (smelling all the roses as instructed by John Withrow). Thank you Al for sharing all your wisdom.
Despite having felt the World Championship atmosphere as from arrival, (had never seen so many bikes at an airport luggage pick up area or so many fit bodies wherever you went in town) .... Friday bike/gear check in was the moment when it all came together.
"It's real kiddo .... you're racing the Worlds tomorrow!!! Legs up and lights off early"
Race day:
Having a 7 hour time difference between Brazil and Hawaii I decided to stay closer to my "internal home time", going to bed early and waking up at 4am every day of the week. Thus, getting a solid 7 hour sleep and waking up at 3:30 am on race day was not a problem. Immediate apple sauce and whey breakfast followed by a very slow "get ready" ritual.
10 minute walk to Transition from the highly recommended Holiday Inn Express, arriving at 5:00am for body marking, weighing, check bike, pump tyres, etc and sit down to stay off the legs as much as possible.
Swim:
Target 01:15:00 / Actual: 01:16:50.
While the above was my public target, I was truly hoping for something closer to 1:10:00. Therefore decided I would start aggressive. Went into the water early to seed close to the front, one third of the line from the pier. Even though actual time was relatively close to the conservative target, I made a costly navigation mistake following a "train" that drifted right. When noticed I started moving back in - on my own, with no bubbles to follow for a good portion of the outbound - and would only find the correct line close to the turn buoy. Not sure what is worst: swimming alone (no free speed) or non-stop-wrestling the brutal Kona swimmers on the way back. Despite all, managed to stay in my box thinking form-form-form. I did not want to know my swim time out of the water so I started the GARMIN in T1.
T1: uneventful 4:39 (did not make my target of being fastest in age group transitions; but adding up T1-T2 I was 1:40 faster than planned for both transitions. No time lost there).
Bike:
Target 05:30:00 / Actual: 05:47:20.
Like every other rookie (I guess) halfway into the bike it all looked like a sub 5 hour bike!!!
Yes sure .... just forgot that rain would run interference close to Hawi, the Queen-K winds would eventually blow in our face and the heat would begin to drain our energy!!!
As planned stayed aero most of the time but did not miss the chance to sit up and enjoy the passing of the pros coming down from Hawi at full speed as we went up at ..... well .... a different speed!!!
Original target was to execute an IF of 0.70 and lowest possible VI.
Outbound to Hawi IF was 0.66 and VI 1.02. Not bad.
Coming back though .... IF dropped to 0.60 (still a good 1.03 VI) and collapsed the last 10 miles to 0.55.
Head wind and heat taking a toll!!! Did not like the power readings on my GARMIN but my RPE was screaming "trust the feel in your legs ... Don't blow them ... save them for the run"
One thing I did achieve during the bike and that was getting ABSOLUTELY ALL of my nutrition in as planned and even get ahead in liquid intake.
The Good Samaritan moment was past the energy lab, therefore close to T2, when a chick ahead of me was screaming for CO2. So close to the bike finish for her (and definitely having a good day) it was heart breaking. I stopped and gave her one of mine. To bad I did not record her number to check if she made it!!! Hope she did.
Feet out of the shoes once in Palani and a very calm dismount.
T2: 3:41 uneventful. Run all around T2, grab bag, enter tent, sit on first chair, socks and shoes on, grab go bag and run out of the tent quickly.
Run:
Target: 04:00:00 / Actual: 03:50:29
Though the legs felt "funny" while running barefoot of the bike inside transition, once out of T2 I was surprised how quickly my legs felt "good". With HR within my limits I rapidly went into race pace and "robot execution" mode!!! Walked ALL stations just enough to dump water on my head, sponges on my back, fill bag with ice, drink 1-2 cups of Gatorade ..... on to the next station holding ice in my hands, chewing ice, dumping melted ice water on my head .... when next station in sight empty ice if left inside the back of my shirt .... repeat!!!! Took all nutrition as planned.
As suggested by Patrick slowed down on the hills (but decided to hammer down hill without exceeding heart rate limits). I crossed paths with Coach P a couple times, last at the Queen-K before going into the energy lab when he screamed "stay wet Juan, stay wet". So I did. You looked good P!!! It was an honor racing with you. Thanks for all before, during and after.
Did also cross a couple times with Tim, Teri-all-smiles, Turby, Joost, Doug and Bruce. Received from them more than I gave back. Sorry (I was in robot mode) and thank you!!!u
Did not hit the wall at the energy lab but coming up from the turn around was certainly one of those miles I will never forget .... it hurt!!!!
That was also the moment when I started singing my own version of Pharrell Williams' Happy song (adapted to my pace). It went like this:
"because I'm happy
Clap your hands
Look around
You're in KONA baby
KONA loves you"
Crossed paths with Tim once again going up the Lab and he instructed to hammer the last 10k.
Back in the Queen-K i went back to my pace and did not manage to "accelerate" but maintained target pace listening to Al's words: "slowing down is not an option".
The last climb before Palani was brutal but it made me remember John Withrow's words ... "If you're not in a dark place at the end you're not leaving it all" ..... I certainly was!!!!
After making it to the top coming down Palani was time to prepare for the picture (race shirt closed, hat in the proper place, glasses up, turn on big smile!!!!).
Slowed down once in Ali to high five and take all in!!!! WOW!!!!! What a feeling.
Past the finish line I saw my wife Karla in the bleachers and had the chance to smile and blow her a kiss that carried all my gratitude and love for her unconditional support in this amazing journey which, at the time of writing this report, is one that I will certainly work hard in the future to repeat (in a couple years though!!!).
Thank you for reading and most of all thank you for being not only a team but an amazing EN-family which, by the way, crushed the team competition once again!!! Congrats to all: Al, Bruce, Turby, Patricia, Tim, Teri, Dan, Doug, Patrick, Joost). Check out their times here: http://marcrobards.com/entracker/2015/worldchampionship
If you wish to check my files:
Bike: http://tpks.ws/JXCt
Run: http://tpks.ws/nCk1
Race plan: http://members.endurancenation.us/Forums/tabid/57/aft/19714/Default.aspx
- no race report can ever portray the MAGIC (Kona is triathlete's "Disney") and BRUTALITY of the first Kona experience (never thought I could have so much fun suffering as I did).
- the more I meet new - and rejoin old - EN team mates ... the more I love our ENation. It was a blast racing with you all and spending time with all the lovely family members.
- #workworks #nevergiveup #en4keys
In a nutshell:
First time in KONA.
Finished in daylight (best for the picture) with a total time of 11:02:58, 13th place in my AG 55-59. I was hoping to break 11h and was close (3 minutes off). I'll take it!!!
Entered my box at the sound of the canyon and stayed in it until the finish line.
The only thought in my mind? stay in the moment .... execute the plan flawlessly .... repeat!!!
Tough race!!!
The months leading to the race:
Having qualified late in 2014 (IMFL in November/14) I scheduled 3 races in 2015 planning to peak at Kona:
- Olympic in Brazil late February (2nd place AG)
- 70.3 St. George in May (6th place AG)
- As of June, three training blocks with full focus on KONA: (1) get fast, (2) run focus and (3) race prep for Kona.
Managed to stay healthy throughout the year with very consistent functional work and lots of attention to recovery.
Targeted 150lb for race day and so it was (this, as always, one of the biggest challenges!!!!)
The days before the race:
Arrived in KONA late Friday evening and loyal to my "never reinvent the wheel" belief, joined WSM and Kona veteran Tim Cronk in all his training from Saturday through Wednesday. Thank you Tim for leading the way and sharing all your experience.
A must do departure from Tim's schedule on Thursday where the most enjoyable UNDERPANTS RUN with my lovely and always supportive wife Karla and the WELCOME BANQUET with Al Truscott (smelling all the roses as instructed by John Withrow). Thank you Al for sharing all your wisdom.
Despite having felt the World Championship atmosphere as from arrival, (had never seen so many bikes at an airport luggage pick up area or so many fit bodies wherever you went in town) .... Friday bike/gear check in was the moment when it all came together.
"It's real kiddo .... you're racing the Worlds tomorrow!!! Legs up and lights off early"
Race day:
Having a 7 hour time difference between Brazil and Hawaii I decided to stay closer to my "internal home time", going to bed early and waking up at 4am every day of the week. Thus, getting a solid 7 hour sleep and waking up at 3:30 am on race day was not a problem. Immediate apple sauce and whey breakfast followed by a very slow "get ready" ritual.
10 minute walk to Transition from the highly recommended Holiday Inn Express, arriving at 5:00am for body marking, weighing, check bike, pump tyres, etc and sit down to stay off the legs as much as possible.
Swim:
Target 01:15:00 / Actual: 01:16:50.
While the above was my public target, I was truly hoping for something closer to 1:10:00. Therefore decided I would start aggressive. Went into the water early to seed close to the front, one third of the line from the pier. Even though actual time was relatively close to the conservative target, I made a costly navigation mistake following a "train" that drifted right. When noticed I started moving back in - on my own, with no bubbles to follow for a good portion of the outbound - and would only find the correct line close to the turn buoy. Not sure what is worst: swimming alone (no free speed) or non-stop-wrestling the brutal Kona swimmers on the way back. Despite all, managed to stay in my box thinking form-form-form. I did not want to know my swim time out of the water so I started the GARMIN in T1.
T1: uneventful 4:39 (did not make my target of being fastest in age group transitions; but adding up T1-T2 I was 1:40 faster than planned for both transitions. No time lost there).
Bike:
Target 05:30:00 / Actual: 05:47:20.
Like every other rookie (I guess) halfway into the bike it all looked like a sub 5 hour bike!!!
Yes sure .... just forgot that rain would run interference close to Hawi, the Queen-K winds would eventually blow in our face and the heat would begin to drain our energy!!!
As planned stayed aero most of the time but did not miss the chance to sit up and enjoy the passing of the pros coming down from Hawi at full speed as we went up at ..... well .... a different speed!!!
Original target was to execute an IF of 0.70 and lowest possible VI.
Outbound to Hawi IF was 0.66 and VI 1.02. Not bad.
Coming back though .... IF dropped to 0.60 (still a good 1.03 VI) and collapsed the last 10 miles to 0.55.
Head wind and heat taking a toll!!! Did not like the power readings on my GARMIN but my RPE was screaming "trust the feel in your legs ... Don't blow them ... save them for the run"
One thing I did achieve during the bike and that was getting ABSOLUTELY ALL of my nutrition in as planned and even get ahead in liquid intake.
The Good Samaritan moment was past the energy lab, therefore close to T2, when a chick ahead of me was screaming for CO2. So close to the bike finish for her (and definitely having a good day) it was heart breaking. I stopped and gave her one of mine. To bad I did not record her number to check if she made it!!! Hope she did.
Feet out of the shoes once in Palani and a very calm dismount.
T2: 3:41 uneventful. Run all around T2, grab bag, enter tent, sit on first chair, socks and shoes on, grab go bag and run out of the tent quickly.
Run:
Target: 04:00:00 / Actual: 03:50:29
Though the legs felt "funny" while running barefoot of the bike inside transition, once out of T2 I was surprised how quickly my legs felt "good". With HR within my limits I rapidly went into race pace and "robot execution" mode!!! Walked ALL stations just enough to dump water on my head, sponges on my back, fill bag with ice, drink 1-2 cups of Gatorade ..... on to the next station holding ice in my hands, chewing ice, dumping melted ice water on my head .... when next station in sight empty ice if left inside the back of my shirt .... repeat!!!! Took all nutrition as planned.
As suggested by Patrick slowed down on the hills (but decided to hammer down hill without exceeding heart rate limits). I crossed paths with Coach P a couple times, last at the Queen-K before going into the energy lab when he screamed "stay wet Juan, stay wet". So I did. You looked good P!!! It was an honor racing with you. Thanks for all before, during and after.
Did also cross a couple times with Tim, Teri-all-smiles, Turby, Joost, Doug and Bruce. Received from them more than I gave back. Sorry (I was in robot mode) and thank you!!!u
Did not hit the wall at the energy lab but coming up from the turn around was certainly one of those miles I will never forget .... it hurt!!!!
That was also the moment when I started singing my own version of Pharrell Williams' Happy song (adapted to my pace). It went like this:
"because I'm happy
Clap your hands
Look around
You're in KONA baby
KONA loves you"
Crossed paths with Tim once again going up the Lab and he instructed to hammer the last 10k.
Back in the Queen-K i went back to my pace and did not manage to "accelerate" but maintained target pace listening to Al's words: "slowing down is not an option".
The last climb before Palani was brutal but it made me remember John Withrow's words ... "If you're not in a dark place at the end you're not leaving it all" ..... I certainly was!!!!
After making it to the top coming down Palani was time to prepare for the picture (race shirt closed, hat in the proper place, glasses up, turn on big smile!!!!).
Slowed down once in Ali to high five and take all in!!!! WOW!!!!! What a feeling.
Past the finish line I saw my wife Karla in the bleachers and had the chance to smile and blow her a kiss that carried all my gratitude and love for her unconditional support in this amazing journey which, at the time of writing this report, is one that I will certainly work hard in the future to repeat (in a couple years though!!!).
Thank you for reading and most of all thank you for being not only a team but an amazing EN-family which, by the way, crushed the team competition once again!!! Congrats to all: Al, Bruce, Turby, Patricia, Tim, Teri, Dan, Doug, Patrick, Joost). Check out their times here: http://marcrobards.com/entracker/2015/worldchampionship
If you wish to check my files:
Bike: http://tpks.ws/JXCt
Run: http://tpks.ws/nCk1
Race plan: http://members.endurancenation.us/Forums/tabid/57/aft/19714/Default.aspx
0
Comments
I look forward to meeting you at TOC '16!
Do you feel like the plan leading up to the race (Olympic and 70.3) was the right approach? I haven't yet talked it with the coaches but I'm toying with a few scenarios and would love your thoughts.
Lastly...did you happen to plug your numbers into Best Bike Split and if so, how did they compare to actual results?
Juan-
Awesome race report bro! I saw you cross the finish line on the IM video feed, so motivating. Congratulations on qualifying and on finishing strong. Você é demais!!
Looking forward to training with you again, this time at TOC.
Congratulations again.
Juan, it was such a pleasure to meet and spend time with you and Karla this week! Also to pass each other several times on the course and see your combination of laser focus and enjoyment! How lucky were we to be there on that special day?!! Well done my friend.
Congratulations and hope you are recovering well.
Great report.
Juan...Congrats on a great race. You were awesome, and looked so strong each time I saw you. It was a pleasure to meet you, train and race with you. Best of luck in future races! I hope we can do it again some day.
Juan it was a pleasure to meet you and Carla ... After following you and having several discussions prior to KONA I had big hopes for you... After seeing how freaking fit you are in person and then riding a bike and running next to you in that KONA heat I knew you would have a good day... Throw on top of that your happy go lucky just have fun but focussed attitude and all doubt was removed .... You did not disappoint! Couldn't be happier for you my friend, really enjoyed watching you work on that course.... Congratulations 13th best in the WC Ironman truly impressive... Oh yeah forgot to add the HUGE KUDO's for you stopping to give C02...
A true honor racing with you, my friend, and thanks for sharing your journey with me and the Team. Can't wait to see what you can do when you come back!!!!
Juan, what a boost it gave me to hear about your exploits out on the course, both your performance and sportsmanship. And getting together with you again, and meeting Carla was a real bonus this year. Next year: ToC..