JUAN VERGARA – CHALLENGE ROTH 2017 RACE PLAN - DRAFT 1
JUAN VERGARA – ROTH 2017 RACE PLAN DRAFT 1
CAVEATS :
1) AS ALWAYS, THIS IS PRACTICALLY A COPY PASTE OF PAST RACE PLANS (why re invent the wheel?).
2) AS ALWAYS, IT IS LONG AND DETAILED. PROCEED AT YOUR OWN RISK (AND TIME CONVENIENCE).
WHILE NO RACE IS EQUAL TO OTHER, THIS PLAN IS BASED ON THE POSITIVE EXPERIENCE FROM MY LAST IM RACE : KONA 2015 (adding what I have learned since …. and AS ALWAYS, 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.
|
DISCIPLINE |
PROCESS |
TIME TARGET |
|
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. |
00:03:00 |
|
BIKE |
0.75 IF (“save watts” for best possible run execution); 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. |
00:03:00 |
|
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. If hot, grab ice/cold water to lower temperature |
03:045:00 |
|
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 full distance race since Kona Oct. 2015 (and my first ROTH), it is an aggressive target and while I am 2 years older (58 precisely on race day), those who know me also know that I always need BIG challenges to enter FLOW robot mode when the gun goes off and execute what I trained for. STAY IN MY BOX and race to : DELIVER A SUB 11h PB / enjoy / finish …. (in that order OF IMPORTANCE), SMARTLY leaving all I have on the course …...
That said, the time targets above are just a pacing reference. Once the gun goes off FORGET THOSE TIME NUMBERS .. …. FOCUS 200% IN EXECUTING THIS PLAN WITH PATIENCE AND DISCIPLINE .., THINK FORM, WATTS, FLAT COURSE, NUTRITION, CADENCE, FORM AGAIN, PACE, HR, NUTRITION AGAIN … FORGET THE OUTCOME.
TRAVEL AND PRE-RACE WEEK: Overnight flight from home (São Paulo, Brazil) with connection in Zurich. Arrive 6 days early in ROTH to easely adapt to the 5 hour time difference and mostly to calmly recon the courses.
Departure from São Paulo sunday july 2nd Arrival in ROTH monday july 3rd, race saturday july 9h (my birthday!!! …. Invited over 100 thousand Germans to the party!!!)
Stay focused on the race throughout the week ... BUT, (as Withrow recommended for KONA) don't be afraid to look around and smell the roses a bit as well. After all, ROTH is another icon.
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ROTH SCHEDULE |
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WEEK DAY |
EARLY A.M. |
MORNING |
LUNCH |
AFTERNOON |
EVENING |
|
MONDAY July 3rd |
In transit - Arrive NUE 1:40pm |
Mount bike & quick spin + very short run
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dinner dan |
||
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TUESDAY July 4th |
6:30 Lap pool easy swim
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Full recon bike course (*) by car 1 loop (90k),. Then ride key segments 2.5 hours max |
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Identify and visit most convenient supermarket for basic supplies |
dinner in nuremberg
Visualize run before going to bed |
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WEDNESDAY July 5th |
8:00 am meet Race Quest Team nuremberg |
Recon run coursE (*) by car. The run 1 hour (key segments) |
|
Drive to Mannheim 3pm |
Elton John concert Mannheim (sleep 1.5 hours from Nuremberg) |
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THURSDAY July 6th |
Drive back to Nuremberg |
10:00AM – 2:00 PM RACE-QUEST EXCLUSSIVE MERCHANDISE EXPO AND RACE REGISTRATION |
1hr ride + 3 mile brick (where tbd on location after prior days recon and practice) |
dinner in nuremberg
Visualize race before going to bed |
|
|
FRIDAY July 7th |
6:30 am RACE-QUEST Canal Swim + BIKE ORIENTATION |
4 mile run on key segment (tbd).
|
RACE QUEST 1:30PM NUREMBERG TEAM MEETING |
check ALL GEAR and Charge Garmins (bike and wrist). Check all connections after charging. PUT NEW BATTERIES ON HRM, FOOTPOD). Prepare gear and bags |
5pm welcome party market square
6pm carbo party at festival tent |
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SATURDAY July 8th
|
Canal Swim |
9:30 AM BIKE COLLECTION @ RAMADA NUREMBERG |
1:00 PM BIKE AND GEAR CHECK IN AND RACE BRIEFING IN ROTH
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LEGS UP IN ROOM after breifing |
5PM PREPARE MORNING GEAR AND NUTRITION (CHECK, DOUBLE CHECK, TRIPLE CHECK)
6:30pm pre race dinner
lights off 9pm |
(*) On the way back from Wednesday bike recon, pay attention to key
landmarks and use as reference during the race, specially a marker for last
30k/20k. Something easy to
calculate even 5 hours into the bike.
SATURDAY BEFORE RACE DAY: Morning canal swim, last official practice time. 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. Take all the time needed to understand the set-up and ask volunteers all the questions I can think of. …. After race briefing, go back to hoteal and stay inside my hotel, mostly in my room, legs up as much as possible ….triple check Garmins charge (wrist and bike), and prepare 2 bike bottles (refrigerate). Stretch a couple times during the day … Plenty of movies loaded in iPad …. Visualize race during the afternoon and remember: “Be process oriented, but also enjoy your first time in this awesome race”. Eat exactly as prescribed by CoreDiet, last light meal 6:30pm (small bowl of pasta and grilled chicken going to bed almost hungry) after dinner FORGET about the race and attempt lights off 9pm.
NUTRITION:
I have been following CoreDiet race nutrition guidance for the past 5 years and done very well with their recipe. Nutrition was not an issue at IMLC, IMFL, IMSG70.3, KONA, ZOFINGEN or training since (INCLUDING RR’S), therefore I will continue following their guidance.
GEAR & BAGS :
|
BIKE |
|
Front: GARMIN 500 (charged, checked and turn on am) / 1 large Saltstick dispenser on aero bars fully loaded / 1 power bar cut in 2 halves on handle bars with elastic bands (prepared for easy open) – Helmet over handle bars / sunglasses and Number belt inside helmet |
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Frame: VENTUM liquid container loaded with SQUEEZE, on top XLAB nutrition bag with 1 flask containing 4 x non caffeine PowerGel |
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Behind seat post (xlab carbon wing): 1 bottle SQUEEZE + 2 x C02 cartridges + CO2 adaptror + 1 pitstop + mini-tool kit +, 2 spare tubes, 1 flask with 4 x caffeine PowerGel |
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Bike shoes clipped on pedals (with elastic bands attached to frame) |
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T1 BAG (WITH VISIBLE COLORED MARK AND NUMBER JOHN WITHROW STYLE!!!): |
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Nothing in it .. no need (just leave to place wetsuit inside) |
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BIKE SPECIAL NEEDS (for emergency use only) |
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1 extra tube + 1 extra pit stop + 1 extra co2 cartridge |
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Anti Chaff |
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extra salt, power bar and a couple gels in case I drop anything |
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T2 BAG (WITH VISIBLE COLORED MARK AND NUMBER JOHN WITHROW STYLE!!!): |
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Running shoes w/ & footpod and STRYD – Used socks (inside shoes) |
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Ziplog bag containing: 1 banana, Sun visor, wristband, 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 |
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Salty snack "just in case" |
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Antichaff and Advil "just in case" |
RACE DAY:
03:00 am - Wake up and immediately have breakfast: Apple Sauce, banana, Whey, 1 bottle SQUEEZE.
From there on, do everything slowly:
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PUT ON: |
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The new EN SLEEVED CASTELLI KIT (1 power bar cut in 2 halves in back pocket - prepared for easy open) + wetsuit or swim skin + swim caps + goggles + earplugs |
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Plenty of Aquaphor 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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Timing Chip |
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TAKE WITH ME BAG : |
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wetsuit and swim skin + swim caps + goggles + earplugs |
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Extra Aquaphor Anti Chaff |
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Disposable socks & running shoes (for warm up) |
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Warm up elastic bands |
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Wear EN jacket and pants to stay warm |
03:50am Leave room/hotel. Drive
15’ to service bus @ RAMADA
NUREMBERG (04:10), ride bus to T1.
RACE-QUEST BUS DEPARTS 4:30 AM
05:15am - arrive at T1, Drop special needs and T2 bags at T1 entrance, LEAVE TAKE WITH ME BAG, with my wife, go through marking process, then check bike: load 2 SQUEEZE BOTTLES in Ventum container, put GEL containers and POWERBARS in place, secure helmet, sunglasses, number belt and bars (with rubber bands), check wheel pressure, turn on Garmin 500, clip shoes on pedals.
Exit T1 asap and relax close to swim entrance (stay off my feet as much as possible!!!). Find porta potty for meditation session”
05:55 - eat one power Bar + Salt Stick -
06:20 - warm up: 10 minute very easy jog,
06:35 - Lub on neck + arms and ankles to facilitate wetsuit removal / then wetsuit on up to waist, land warm up with elastic band 10 minutes.
06:55 - take one power gel w/8oz water then wetsuit upper body on and get in the water asap to warm up in water and seed (location tbd after practice swims).
07:12 - 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 heavy and AGGRESSIVE traffic …. Hitting-kicking-grabbing will happen, don’t allow it to get me out of my box … it is what it is!! Don't get frustrated in the last 200 mts when I can see the exit, but feel like going backwards. Just roll with it and keep heading for the exit. Prepare for the stairs coming out and DO NOT RUN CRAZY UPON EXIT … need to begin lowering HR. Pull upper part of wetsuit over waist off while running.
T1 : THINK SLOW IS SMOOTH AND SMOOTH IS FAST but …., grab bag, enter tent, sit , pull suit off legs and (if possible) hand bag to volunteer to put suit in and exit tent. At the bike, Glasses go on first, race belt with number backwards second, then helmet, grab bike, check 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 first few km or until HR back to “normal” then settle into 75% (aggressively, but smartly). Recover on the Descents. Skip first aid station (use SQUEEZE bottles on the bike and consume up to second aid station front loading nutrition) – As of second station grab SQUEEZE (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 60 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 SQUEEZE and top off VENTUM container. At the aid stations, grab and rack GE first, then grab water and stay cool. If warm+ 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.
Ocasionally glance at the gorgeus Bavarian landscape and immediately go back to the box!!!
MANY people will be sitting up like a sail in the last 20 miles, remember 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. "STAY AERO" keeping head DOWN, out of the wind. 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 but …. 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 normally at T2 aid station!!! After I get on the course, I open my go bag. Visor, wrist band (to wipe nose), turn around 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 5:30 (8:45) for as long as necessary to lower HR to 135 (pay attention to HR early) and thereon never exceed 135bpm or 5:10 (8:15) pace - while executing nutrition as planned. From the very start pay constant attention to Cadence (85-90) and form (forward, proud and relaxed). Increase cadence and slow down o hills. Walk 20-30 steps every station and use them to stay 100% within nutrition plan EAT-DRINK-EAT-DRINK. If hot, grab all ice possible to lower temperature. Stay focused on nutrition plan right before and during aid stations ( 1 cliff block every 3k, 1 gel+saltstick every hour, hydrate!!!… do everything the EN way: DISCIPLINE-DISCIPLINE-DISCIPLINE!!!
IF HOT: 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./ 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 42 x1km 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 … honor your training self. And JW saying: "This really sucks! But I'm racing in Roth and it’s freakin' awesome, this is exactly what I asked for! I want to be here, I will get through this!"
Be mentally strong for final 10k push!
Last mile: remember JW’s advice: “forget about the time on the clock when you get to mile 25 of the run. Take the mile to zip up your kit top, slow your pace by about 30s/mile. Look around at the people. Give a few high fives. The stadium will be packed, take it all in. 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.
Comments
Swim - going straight in the canal should not be a problem. As to your plan to: "Pull upper part of wetsuit over waist off while running." You better double and triple check the rules in Germany. If you have your Castelli top under the wetsuit then it should be OK. If you are shirtless, then it could be a penalty. This is Europe where apparently it is OK for men and women to be together in changing rooms but a topless man in transition is offensive. Go figure?
Bike - Garmin check please!! Is Roth really short like so many people claim or is it fast because of the roads and the crowds? Sit up on the Solarer Berg and enjoy every second!! On the flats focus on bike spacing in the crowds as much as your power...Roth has the additional run of shame instead of a penalty box.
Run - no issues there. I would expect hotter weather rather than cooler for that time of year. I think you should revisit this page one week before based on the most current weather forecast.
Can't wait to read your race report on how it goes and what all you did.
Racequest has 3 diferente locations, closest to me is their RAMADA NUREMBERG Headquarters (11 min drive from my hotel which I had alrewdy país for when I discover them. Will not use them for my holidays after the race. Going to the Greek islands to eat, drink and party like I have not (yet) this year!!
Swim: I was planning to swim with my Castelli top already on but if the temperature continues to drop (as it looks like), I might decide (on location) to give up a bit of T1 time in exchange for a dry shirt in cold weather.
Bike: good point re Solarer Berg. Will enjoy it as much as I can (Garmin file will be in race report).
Run: agree!!!
Tks again.