JUAN VERGARA – IRONMAN 70.3 CARTAGENA 2017 - RACE REPORT
IN A NUTSHELL:
- WON MY AGE GROUP M55-59 WITH A TOTAL TIME OF 05:02:23,
- QUALIFIED FOR THE 2018 70.3 WORLD CHAMPIONSHIP IN MANDELA BAY.
- STOKED!
- TRAINED VERY HARD FOLLOWING ENDURANCE NATION’S (EN) HIM ADVANCE PLAN AND EXECUTED WITH EN NINJA DISCIPLINE.
- #HARDWORKWORKS
IN A BIT MORE DETAIL:
THE PLAN WAS:
enter robot mode when the gun goes off and execute what I trained for. STAY IN MY BOX and race to : WIN / enjoy / finish …. (in that order OF IMPORTANCE), SMARTLY leaving all I have on the course …...
That said, the time targets are just a pacing reference. Once the gun goes off FORGET THOSE NUMBERS .. …. FOCUS 200% IN EXECUTING THE PLAN WITH PATIENCE AND DISCIPLINE .., THINK FORM, WATTS, FLAT COURSE, NUTRITION, CADENCE, FORM AGAIN, PACE, HR, NUTRITION AGAIN … FORGET THE OUTCOME.
AND THIS IS WHAT HAPPENED:
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SWIM |
PLAN: 00:35:00 |
ACTUAL: 00:37:33 |
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6th out of the water 7 minutes behind my AG leader. As usual, not as fast as the guys in the front and could not draft any feet On my own all the time (2.5 minutes slower than planned). Went only as fast as good form was maintained. 20 meters out began to think easy on those stairs coming out and DO NOT RUN CRAZY UPON EXIT … need to begin lowering HR. | ||
T1 |
PLAN: 00:03:00 |
ACTUAL: 00:03:44 |
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Not a bad T1 but totally underestimated, not because I was slow, but I had no idea the run from the swim exit to the bike would be as long (about a quarter mile!!). Pulled upper part of SWIM SKIN over waist off while running and began thinking .... SLOW IS SMOOTH AND SMOOTH IS FAST ….. At the bike, REMOVE SKIN, glasses go on first, , then helmet, grab bike, check Garmin on and cautiously run out. DO NOT RUSH at the mount line, beware of those rushing around”. Gained two seconds to the AG leader in T1.
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BIKE |
PLAN: 02:32:30 |
ACTUAL: 02:32:56 |
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The plan was to stay in the 180-190 WATSS range, focused to deliver lowest possible VI – Eat drink as planned. STAY AERO, STAY AERO, STAY AERO. An that’s EXACTLY what I did!!
Proud of my NINJA execution:
NP 185 AvgP: 182, VI: 1.02. Thinking PATIENCE & DISCIPLINE all the time ..... I was feeling great an HAD TO resist the temptation to go “a bit” faster than planned (... I knew it would be a very hot and hard run). Finished the bike with the fastest time in my AG and the 7 minute gap to the leader was down from 7 minutes to 1.5 minutes
THIS IS WHAT I PLANNED IN DETAIL FOR 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 79% (aggressively, but smart 180-190). Recover on the Descents. Skip first aid station (use GE bottles on the bike and consume up to second aid station front loading nutrition) – As of second station grab 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 GE 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 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 quickly glance and enjoy the HOME FEEL then back to the box MANY people will be sitting up like a sail in the last 20 km, 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!!
LAST 2 K, Drink all liquid in the bottles
When T2 visible slowly take feet out of my shoes and prepare to dismount VERY CALMLY (this is not an ITU race)
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T2 |
PLAN: 00:02:00 |
ACTUAL: 00:02:04 |
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Exactly as planned: minimize moving parts in T2 (GO BAG) and proceed slow-smooth-fast
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RUN |
PLAN: 01:47:00 |
ACTUAL: 01:46:23 |
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The plan out of T1 was to run 5:40K for as long as necessary to lower HR to 130-135 and there on never exceed 135bpm while executing nutrition as planned. Walk 20-30 steps every station. Grab ice/cold water to lower temperature. On the run my SUPER wife Karla knew she would only talk to me if I was in shooting range ahead or being attacked behind …. Out of T1 she screamed .... “2nd place, less than two minutes behind the leader. FOCUS!!!” …. Yet again I stayed TOTALLY in my box, TOTALLY focused and said to myself: .... “forget him for now, do your thing, focus on HR, Pace, nutrition and staying wet. Use those aid stations well …. That’s all you have to think” ..... And so I did!!! I could see him very very slowly coming to me. Half way through the first of two laps, the sun/heat kicked in BIG TIME ... he started coming to me faster .... I passed him at around 8k. Again I repeated to myself ... “Just do your thing” …. Beginning lap two Karla screamed ..... “3 minutes behind you and maintaining” …. So I continued doing my thing … 7k from the finish Karla came to me and said .... “they have closed the gap a bit … GO!” …. I evaluated myself … HR was good … tired of course but legs seemed to still have “something” in them .... I decided to lift the pace to my HR limit, keep it there and give it all 2k out from the finish line. Did so and finished almost 9 minutes ahead of the chase.
THIS IS WHAT I PLANNED IN DETAIL FOR THE RUN : EXECUTION-EXECUTION-EXECUTION!!! DRINK-EAT-DRINK-EAT ACCORDING TO PLAN. Execute 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 / cold water 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.
Focus on the moment and not on the outcome. When it comes to the run, treat it like 21 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 AT HOME 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 5k push!
Last mile: remember JW’s advice: “forget about the time on the clock when you get to km 20.5 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. Very important: only stop the clock (and look at it) at least 10 seconds after the finish line ….. the picture is MUCH more important.
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TOTAL |
PLAN: 04:59:30 |
ACTUAL: 05:02:38 |
ONCE AGAIN KARLA NEW EXACTLY WHAT TO DO AND SAY AFTER THE FINISH LINE: SHE HAD HER LOVELY SMILE, A HUG, AND KISS FOR ME ….. AND A VERY COLD BEER!!!
THANK YOU FOR BEING SUCH A WONDERFUL TEAM PLAYER. THIS WIN IS A MUCH YOURS AS IT’S MINE …. SOUTH AFRICA WILL BE OURS!!! I’M BLESSED TO HAVE YOU NEXT TO ME ALL THE TIME.
I LOVE YOU!!!
MANY MORE TO THANK
The list of people I must thank for once again taking me to this finish line (this time in first place) is enormous and I will do most on the private channels.
But I can not wait to thank:
- My entire family back in Brazil for their incredible and constant support.
- My Mother and siblings (Fernando and Cristina) ... who flew in from Bogotá, just to see me race. You inspired me to train very hard for this race. I wanted to give you my best and make your trip worthwhile.
- ENDURANCE NATION as a whole and specially Coach Patrick
- My friends ..... for supporting, understanding and still being there for me despite missing so many gatherings.
- My team of incredible professionals .... which I will thank personally, one by one (they will all want to know the race in detail!!!!).
SOME MORE INFO FOR THOSE THAT MIGHT BE INTERESTED:
THE CARTAGENA RACE COURSE:
Swim: bay swim, calm waters, a bit of sideways current, warm water (swim skin .... leave wet suit at home!!!!).Bike: 1 loop out and back. First half out flat / second half out half rolling hills (return vice versa) . This year it was very windy out and obviously very fast back.
Run: 2 loops, flat inside the old city narrow streets. VERY VERY VERY HOT and HUMID!!!
MY GEAR & BAGS
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BIKE: VENTUM, CONTINENTAL GP TYRES, FLO WHEELS, REAR WHEEL COVER. |
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Front: GARMIN 810 (charged, checked and turn on am without power saver / 1 large Saltstick dispenser on aero bars fully loaded / 1 power on handle bars with elastic bands (prepared for easy open) – Helmet over handle bars / sunglasses inside helmet.
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Frame: VENTUM liquid container loaded with GATORADE ENDURANCE, 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 GATORADE ENDURANCE + 2 x C02 cartridges + CO2 adaptor + 1 pitstop + mini-tool kit +, 2 spare tubes and 2 levers, 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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T2 TOWEL FOR SETUP I |
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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, New sun Glasses, Number belt with following in pouch: (1 Powergel caffeine + 6 Cliff blocks + 1 ziplock with sodium) |
RACE DAY:
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4:00:00 |
WAKE UP |
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4:10:00 |
BREAKFAST (leave ready in room night before) |
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4:20:00 |
GET DRESSED SLOWLY |
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PUT ON: |
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The new EN SLEEVED CASTELLI KIT |
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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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swim skin + swim caps + 2 X goggles + earplugs |
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Extra Aquaphor Anti Chaff |
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socks & running shoes (for warm up) |
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Warm up elastic bands |
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5:00:00 |
LEAVE HOTEL Walk 10’ to T1 |
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5:10:00 |
ENTER T1: check bike: load 2 GE BOTTLES in Ventum container, put GEL containers and POWERBARS in place, secure helmet, sunglasses, , check wheel pressure, turn on Garmin 810, clip shoes on pedals. Arrange RUN gear (shoes, socks inside, GO BAG with the rest) Get out!! |
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5:40:00 |
EXIT T1 - Find porta potty for meditation session” J –. |
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6:00:00 |
WARM UP RUN EASY 10’ & ELASTIC BANDS EASY 10’ |
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6:20:00 |
SWIM SKIN LUB AND ZIP THEN relax close to swim entrance |
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6:25:00 |
GEL (CAF) + 1 SALTSTICK (WATER 8OZ) |
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6:27:00 |
SEED |
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6:41:00 |
START |
TRAVEL AND PRE-RACE WEEK: Arrived 6 days early in CARTAGENA to easely adapt to the 3 hour time difference, and CONTINUE ACCLIMATION TO HEAT AND HUMIDITY (which I had began at home 2 weeks before) and calmly recon the courses.
Stay focused on the race throughout the week ... BUT, I was not afraid of smelling the roses a bit since THIS WAS THE FIRST TIME EVER RACING IN MY HOME COUNTRY AND THE FIRST TIME MY FAMILY IN COLOMBIA WOULD SEE ME RACE LIVE (My 82 year old mother and my two siblings flew in form Bogotá for their first ever Ironman experience …. Which they loved) ….
NUTRITION:
CoreDiet race nutrition guidance week and race. NO CHANGES TO ALL FROM PREVIOUS RACES.
LOGISTICS:
Hotel Sophia: 10 minute walk from Transition – 30 second walk from the finish line (literally!!!!!). http://www.sophiahotel.com.co/ This one is pricy (though totally worth it!!!) ….. Many hotel options in Cartagena I recommend you stay closest possible to transition (adjusted to your budget).
Transportation: did all arrangements through a local company called HI-CARTAGENA which is basically a CONCIERGE (they will do anything for you). Highly recommended. https://hicartagena.com/
THE VAN: hired a Van to drive the bike course and have him follow me during bike training. The bike drive/owner is a fantastic. Probably one of the best bike supports I ever had at a race (though he had never done it before). Name: RONALD, his mobile number: +57 (321) 825-9615
ANYTHING YOU WANT TO KNOW ABOUT THE RACE, CARTAGENA, COLOMBIA .... HAPPY TO HELP, SEND ME A MESSAGE.
Comments
Congratulations. You truly are an EN execution Ninja.
What was the Cartagena course like? Hilly or flat? windy? What was the temperature and humidity?
Looking forward to seeing you again in South Africa.
Well done and a cherry on top of a great 2017 season!
I loved reading your report, it brought a smile to my face, the way you internalize and then bring out all the little pieces which need to fit together for a perfect race. When you're ready like that, the end result always takes care of itself. Not pre-ordained, but still inevitable...
So can I assume you're still on board for returning to Kailua-Kona in 2020? I haven't forgotten the pact we made with Turby at breakfast that morning after.
Now, it's your turn to start teaching the rest of us, Juan.
The Cartagena course is:
Swim: bay swim, calm waters, a bit of sideways current, warm water.
Bike: 1 loop out and back half flat half rolling hills. This year it was very windy out and obviously very fast back.
Run: 2 loops, flat inside the old city narrow streets. VERY VERY VERY HOT and HUMID!!!
Looking forward to run with you from
the South African lions!!