JUAN VERGARA – ZOFINGEN DUATHLON WORLDS 2016 RACE PLAN (FIRST DRAFT)
JUAN VERGARA – ZOFINGEN DUATHLON WORLDS 2016 RACE PLAN (FIRST DRAFT) - PLEASE CRITIQUE!!!
Race: ITU LONG DISTANCE DUATHLON WORLD CHAMPIONSHIP / POWERMAN ZOFINGEN SWITZERLAND / SEP.4/2016
Distance: Run 10k / Bike 150k / Run 30k
This will be my first ever long distance DUATHLON.
Prior Duathlon experience is limited to ONE short course earlier this year for Brazilian team qualification purposes (QUALIFIED).
Based on WSM Paul Hough's Zofingen 2015 EXPERIENCE AND MY past ironman plans and reports BELOW is my plan for zofingen. AS MUCH AS POSSIBLE I never re-invent the wheel “. THEREFORE, FOR THOSE WHO HAVE READ ANY OF MY PREVIOUS RACE PLANS, THIS IS MORE OF THE SAME.
TARGETS:
EXECUTE, EXECUTE, EXECUTE … WITH EN NINJA DISCIPLINE !!!! STAY IN THE BOX …. STAY IN THE MOMENT WITH PATIENCE AND DISCIPLINE.
…. FOCUS IN THE PROCESS … FORGET THE OUTCOME.
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DISCIPLINE |
PROCESS |
TIME TARGET |
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RUN 1 – 10K |
30" per mile slower than Run 2 (5:30 p/km or 8:48 p/mile) never exceeding 135bpm. Will take maximum of liquid at aid stations (every 2.5k) without walking the stations during run 1. |
00:55:00 |
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T1 |
Turn race belt/number backward after entering T1. Proceed slow-smooth-fast. Calmly take running shoes of and place in determined location, helmet on and buckled, grab bike and proceed to exit.. DO NOT RUSH at the mount line, beware of those rushing around |
fastest in AG |
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BIKE – 150 K |
After settling in and taking first powerbar, enter “robot” mode and IF 0.75 ; work on "minimizing" VI despite hilly course (flatten those Swiss hills as much as possible !!!). Hills should demand "a few" 0.9 IF to be compensated during the technical downhills – Eat drink as planned below. STAY AERO, STAY AERO, STAY AERO. |
04:40:00 (BEST BIKE SPLIT PROJECTION) |
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T2 |
Dismount a few feet before line, and proceed slow-smooth-fast to park bike, place helmet in determined location, running shoes on, grab go-bag … and GO! |
Fastest in AG |
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RUN 2 – 30K |
Pursue 5:09 p/km or 8:15 p/mile pace average, never exceeding 135bpm. Walk 20-30 steps all stations Eat drink as planned below. Closely monitor HR uphill and stay “loose” downhill to compensate and sustain average pace while minimizing breaking and pounding. Legs permitting, increase speed gradually 5k from finish line. |
02:35:00 |
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TOTAL |
ENJOY EVERY MINUTE BEFORE-DURING-AFTER WHILE FOCUSING ON DISCIPLINED EXECUTION THE EN WAY… ALL THE WAY!!!! LET THE OUTCOME BE A CONSEQUENCE !!! |
+/- 08:20:00 |
ENTER ROBOT MODE when the gun goes off and execute what I trained for. STAY IN MY BOX and SMARTLY leave all I have on the course …...
That said, the time targets above are just a pacing reference. Once the gun goes off, FORGET timing NUMBERS .. …. FOCUS 200% IN EXECUTING, FORM, PACE, WATTS, HR, NUTRITION … FORGET THE OUTCOME.
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, KONA or training since (INCLUDING RR’S); will continue following their guidance:
06:00 Breakfast: 3 cups Apple sauce + 1 scoop protein + 1 banana + 1 bottle Perform
07:45 eat one power Bar + Salt Stick
08:40 one power gel w/8oz water and begin warm up
09:00 Race Start
Run 1 nutrition: drink High5 (race drink) at aid stations every 2.5km
Bike nutrition: Skip first aid station (use 2 perform bottles on the bike and consume up to second aid station front loading nutrition) – As of second station grab High5 (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 / high5 every 45 minutes).
Run 2 nutrition: 1 banana from go bag, on the go out of T2, 1 cliff block every 2.5k right before aid station, drink as much High5 as possible at every aid station, 1 gel+saltstick every hour.
GEAR:
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MYSELF (race morning) for RUN 1: |
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EN SLEEVED LG RACE SUIT |
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Plenty of Mission Anti Chaff and sunscreen all over!!! |
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Garmin 920 fully charged - turn on 20 minutes prior to start |
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Garmin HRM strap. |
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Race belt with number (+ 1 powerbar cut in two for bike leg) |
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Racing sun glasses |
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EN cap |
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Running socks |
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HOKAs |
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Timing Chip |
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BIKE |
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P5 / Zipp 404 front / 808 rear (if not windy wheel covers in rear). Vittoria tubulars 23 front 25 rear (90PSI) |
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Front: GARMIN 500 / Aero bottle (handle bars) w/perform / 1 large Saltstick dispenser on aero bars fully loaded / 1 power bar cut in 2 halves (prepared for easy open) – Helmet over handle bars. |
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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 / Garmin 500 charged, checked and turn on am) |
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Bike shoes clipped on pedals |
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T2 GO-BAG |
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Ziplog go-bag: 1 banana, + 1 flask Powergel caffeine + 12 Cliff blocks + 1 small salt stick dispensers fully loaded + “new” sun glasses. |
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TRAVEL AND PRE-RACE DAYS: Fly Sao Paulo to Zurich direct and drive straight from airport to Zofingen (hotel within walking distance to transition). Arrive Wednesday for Sunday race allowing 5 days to adapt to the 5 hour time difference between home and Switzerland.
Tuesday Aug 30th: overnight flight departing Sao Paulo 06:30pm
Wednesday Aug 31st: Arrive in Zurich 10:50 am local time, pick up rental car at airport and drive 45 minutes to Zofingen (arriving aprox 1pm). Mount bike after lunch and go out for short run and quick bike spin to double check all functioning properly.
.Thursday Oct 1st: Drive bike course once (50k) and identify which segments I will ride afterwards (1h bike ride), Check out portions of the run, mainly the downhills (run 45') .. Visualize the race before going to bed.
Friday Oct 2nd: 30 minute ride / 2 mile brick. Visualize race before going to bed.
Saturday Oct 3rd: LEGS UP DAY …. 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 …. Visualize race during the afternoon and eat exactly as prescribed by CoreDiet, last light meal 7:30pm (small bowl of pasta and grilled chicken going to bed almost hungry) after dinner FORGET about the race and lights off 10pm.
RACE DAY:
Wake up 06:00 am and immediately have breakfast: Apple Sauce, banana, Whey, 1 bottle Perform. From there on, do everything very slowly. Leave room/hotel at 7:00am (walk slowly!!).
Arrive T1 at 7:15am, 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 race start (stay off my feet as much as possible!!!).
Begin warm up 08:40, 20 minutes before race start.
Line up 08:55
T1 : THINK SLOW IS SMOOTH AND SMOOTH IS FAST. Find bike, take shoes off and place in pre determined location, helmet on and buclked, grab bike, turn Garmin 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. Begin nutrition when initial traffic clears. Ride @ 65% Easy Admin until HR back to “normal” then settle into 75% (aggressively, but smartly).
PATIENCE-PATIENCE-PATIENCE!!! Stay aero and relaxed all the way (use slow hills 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 liquid in bottles and top off aerobottle . At the aid stations, grab and rack High5 first, then grab water and stay cool. If hot, 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.
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 (Only sit up when climbing speed is below 10 mph, before aid stations and before sharp turns downhill). Important: staying aero is VERY important. BUT, it's even more important to stay safe!!
Drink all liquid in the bottles during last mile of the bike.
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 …. proceed to park bike, place helmet and “dirty” sun glasses in determined location, shoes on, turn belt/number forward, grab go-bag … and GO! Drink at T2 aid station!!! After I get on the course, I open my go bag. Visor on, “new” sunglasses on, cliff blocks, gel flask and salt in run belt. Eat banana on the go. !!
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 (pay attention to HR early) and thereon never exceed 135bpm or 8:15 pace - while executing nutrition as planned. Slow down on hills, smartly let legs run downhill without breaking. Walk 20-30 steps every station and use them to stay 100% within nutrition plan EAT-DRINK-EAT-DRINK … do everything the EN way: DISCIPLINE-DISCIPLINE-DISCIPLINE!!!
JW’s advice : In the last half of the run, 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 aid station. Process, process, process. Focus on the moment and not on the outcome. When it comes to the run, treat it like km repeats at easy pace. Each kilometer 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. And JW saying: "This really sucks! But, this is exactly what I trained for! I deserve to be here, I will get through this!"
Be mentally strong for final push last 5k!
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
Re the bike - one climb of the Bodenberg will serve you well as a preview. You will NOT want to be in the aerobars on the first mile or so of the descent! Don't expect a crowd at T1 - this isn't an IM and there are a lot of run bike specialists who will go out hard and be long gone if you are 50+ mins on the run. Anticipate some quick-left-right-left turns in the 1st half mile after coming out of the stadium so you can admin that before settling in. BTW, what gearing are you taking?
Re the 30K - here's a more detailed description of the 15K loop and aid stations. You run out of the stadium and up a looong steep hill. My first thought going out was YGTBSM! Then you are in the woods and sort of going up and down. There is an aid station on the side of the trail in the woods. After some more up and down the trail pops out into a large park way above Zofingen. As you come into the park there is an aid station, then you do a big loop around the park (great view of the town on one side), then reverse the loop and go right back through that aid station...then back into the trails, pass the trail aid station then BAM, BAM, BAM ... pound down the mountain back to the stadium. As you enter the town there is an aid station and you have maybe a 1/4 mile run of flat as you loop into the stadium, painfully close to the finish, but turn right around and go do the 15K loop again. If you have anything left, the time to go is when you complete the second loop of the park and head back into the woods. Once the trail heads down (can't recall but I'll say 1.5 miles to go) you won't be pushing the run, you will be controlling it -- i.e., how much quad strength do you have left to handle the pounding. Be sure to wear shoes with adequate cushioning. My parting gift from Zof was 2 stress fractures and a torn muscle.
I'm excited for you and can't wait to read your race report!
@Paul : Tks much for all the great input. Gearing planned 50/34 11/28. When you say "you will have a hard time going 55 in the first 10K." Do you mean I should expect to be slower? Or I should expect to be faster while making sure I control my pace (despite others starting fast).
Juan, I.ve got no idea what the right approach to a race like this should be for you, but I felt the same as Paul when I saw how you intended to hold back on the first run. I suspect that run will have little impact on your ability to hold a good pace on the bike, and will have zero effect on the final run. If it were me, I;d start out steady, feeling like I was doing the first few miles the same way I would start out a half marathon, as far as RPE. So kinda like a tick better than marathon pace. But after that, I would not try to notch things up the way I would in an HM, rather, I;d just try to hold steady at that effort level. Then do a disciplined bike staying within in your targets, and do the final 30 k the way you would an IM marathon. But again, that's all based on guess work, not any experience.
Oh, and don;t forget to put on and take off your bike helmet - in the few duathlons I've done, I;ve made both mistakes - gone out on the bike without a helmet, and started the run with one. I did the first run with a hat on, and must have gotten the message from my scalp that something was already on my head.