Second consecutive podium for the team boss...

In Ironman Australia Patrick Vernay took his fourth consecutive title as expected. It was as usual a hot day, and both the women's and the men's field lacked a bit of depth, but there was still seven guys, that went sub 8:40hrs. Pete Jacobs on the startlist would for sure had made it more exciting.

http://ironman.com/events/ironman/australia/?show=tracker&rid=276&year=2010

In 70.3 California Michael Raelert proved, that he is not just a fast runner. He can for sure go fast on the bike as well, and this time it was his cycling level, that earned him the win. Terrific performance from the younger Raelert. Henning had a mediocre day and still managed third position. He had the second fastest run split on the day with 1:14, which shows that he is definitely on the right path towards Hawaii. And please take notice of the fact, that yours truly predicted five guys to fight for the win... Andy Potts didn't start. The rest filled up the top four positions. Nice going, Ulrik ;-)

http://ironman.com/events/ironman70.3/california70.3/?show=tracker&rid=275&year=2010

I am personally considering changing my focus a bit from the Ironman distance. I actually love the 70.3 distance, but I am just not that competitive on this distance, which obviosly annoyes me a bit... Even though I don't believe, I would be that far away from the top in the WTC 70.3 races... The positive aspect of the distance is, among other aspects, that, you can do multiple races each year. You don't need a lot of recovery time. My main focus will always be the Ironman distance, but instead of doing 2-3 IM distances a year, I am considering only doing one IM per year, perhaps even starting this year. I am thinking long term, and by focusing a bit more on the 70.3 distance or the TriStar distances in short term, then I will also improve my IM performance long term. As previously stated, then I have thought about this for a while, but the future will tell, whether I will do some more 70.3 races. I have some changes to my season schedule planned, but a few practical things needs to be sorted out first.

And then check out the results from the Lavaman in Hawaii. Another win for Macca and another great performance. Tyler Butterfield were the only one, that were able to give him a run for his money. And looking forward to follow John Flanagan's bike and run skills improving... Getting first out the water, doesn't give you any wins...

http://www.theracershub.com/results_view.php?id=827&result_type=file

Another great tri weekend coming up...

Rasmus Henning will make his debut on the 70.3 distance in California on Saturday. What a race to make his debut. Really a race with great traditions. I believe that the 70.3 distance suits Henning extremely well, but the question is, whether he has recovered well enough from Abu Dhabi just two weeks ago. It was a long and hot day, and the field in California doesn't leave any easy top positions out there. The winner needs to be at his top game. Richie Cunningham, 70.3 World Champion Michael Raelert, top tri-swimmer Andy Potts and Matthew Reed will be alongside Henning to the end, which could be decided by a few seconds in a long distance tri sprint.

http://www.ironmancalifornia.com/

Ironman Australia is raced on Sunday, and a lot of Aussies is on the startlist, which is not too impressive. Pete Jacobs is injured, so it looks to be Patrick Vernay again or Tim Berkel, who will take it this year. But there are a few more triathletes, that could end up fighting for the win.

http://www.ironmanoz.com/ironmanoz/index.htm

Chris McCormack will be looking for revenge and to take another win in the Lavaman Triathlon on Sunday. I hope that he has recovered all right from his stomach problems in China to rock Hawaii once again.

http://www.lavamantriathlon.com/

No flats today :-)

The profit from my first two outdoor bike sessions in 2010 last weekend were 5 flats in 100 km... But bought some tyre inlays and combined with new tubes and some less used tyres, then we managed 106 km. today, without having one flat. Good stuff. I have had a cold since the two rides, where we had to start and stop 5 times in a few hours. Even though spring is upon us, it can still be quite cold, especially when the sun isn't shining on you. And I still haven't seen one single leave on a tree, so there is still some days till the spring have really arrived. I had quite good legs yesterday on a post bike run, and today on the bike I felt comfortable, so I am pleased. Still far away from any top condition, but my overall condition feels quite good. Will have a body treatment tomorrow, which should make my legs a bit lighter and more fresh, so happy days ahead.

New TriStar111 race in Estonia

I think that the TriStar Series contains some real fascinating races on exciting distances, which makes it possible to race more races in a season. New countries and cities are being added to the International Triathlon scene, and the perception that 70.3 and IM distances are the only real distances for a long distance triatlete is gradually being changed. A new 1-100-10 km. distance race in Estonia has been added to the series. It will be held on the 7th of August. It coincides with the Long Distance Championships in Denmark. But Macca will be there ;-) Happy days ahead, Estonia.

http://www.star-events.cc/site/index.php/en/trsteenews

Awaiting results from muscle biopsies...

In connection to my bike test I had also taken 4 muscle biopsies. The result should be in within a months time. The preliminary indications were, that I had a very high number of Type 1 (slow) fibres, and a very low number of Type 2 (fast) fibres. Type 1 fibres are the slow fibres, which shows that I have a very good endurance, and work well on the long distances. Normally maraton runners will have approx. 80% Type 1 fibres and 20% Type 2 fibres. Sprinters will be quite the opposite. And a leopard have almost 100% Type 2 fibres.

Why are some Danish car drivers just bloody SOB's...

My apologies for the language. But I am putting it mildly... Most of you probably understand, where this view is coming from. I really wish that my fellow countrymen would be more like the Italian or the French, when it comes to respecting cyclists on the road. I can't recall a single incident abroad, where a car driver have behaved unnecessary disrespectful and have caused danger because of their ridiculous impatience and poor driving. Cyclists are the fragile part on the road, and we don't have a chance against a car.

We didn't manage more than 2½ hour on the bike. It started to rain drop in the beginning and it just increased the first hour until it was pouring down. Then I had two flats and we headed home. New crack at it tomorrow. Will start with a 1 hour run and then a 3 hour bike ride. The weather should be better tomorrow.

Bike test... I've got an extreme endurance...

I did my first ever tests on an SRM bike on Tuesday. It was a good experience, and I hope to do one later on in the season to get some data to compare with. At the moment I am currently in a very average condition and obviously quite far from any top condition. But with nearly 4 months till my peak, then there are no worries in that sense. It has taken me longer time to recover from my surgery and I am still not completely fit and especially scar tissues can be annoying. My knee has actually been feeling better the past week, so it should be fine. Now the weather seems to be turning for spring time, so the warmer temperatures should also help. The first bike ride outside is also scheduled for tomorrow...

And now to the test results... I'll skip easily over the power test... Let's just say, that I am not a sprinter... Approx. 800 watt as the peak...

I manage 420 watt in the 5 min. max test, which gives 5,4 watt per minute. I weighed in at 78 kg. on Tuesday. I have gained 2-3 kg. post surgery, and then I was quite carbo loaded... Obviously my test results will improve, when I get back to my normal weight at around 75 kg. It is not really a problem, when I get into a more steady training routine, and a higher training load. And the fewer kilos will not have any effect on my bike skills. My VO2max was 68,7, but then again, my normal weight will make that number higher. But I will never reach any real high VO2max, as I don't train those intensive intervals.

My submax test was as follows:

SM1 220 Watt 1,1 BL

SM2 250 Watt 1,2 BL

SM3 280 Watt 1,4 BL

SM4 310 Watt 2,0 BL

SM5 340 Watt 3,3 BL

SM6 370 Watt 5,2 BL

The conclusion from the experts were, that I've got an extreme endurance, and I have got the physical conditions to do Ironman... So I am quite pleased with this statement... Not that I am that surprised :-)

Rasmus Henning will do Challenge Roth! Did anyone call out sub 8hrs...

http://rasmushenning.com/

What a scary new team from Specialized! Any places left...;-)

http://iamspecialized.com/triathlon/news-article/specialized-announces-the-triathlon-team-to-beat-in-2010

Sun is shining... Spring is close... Henning 3rd in Abu Dhabi... Great triathlon season ahead!

I have had a decent training week. The objective to find my cycling legs again have been pretty much reached. I feel like the power is coming back, and when my bike hits the roads again, they better watch out ;-) I haven't been able to do my entire program, but mentally I am not great at the moment. The spring and hopefuly the sun will do me good, and I hope that even me, will soon be able to ride some good longer rides outside. The road towards IM Germany is all in all going well, and I am certain that I will have a good and satisfying race.

My teammate and adviser Rasmus Henning got off to a great start to 2010 with a 3rd place in Abu Dhabi on Saturday. Only great things to come from him and looking forward to see, what he is capable off in the traditional 70.3 race distances.
IM China were also raced this weekend, but unfortunately my favorite triathlete Chris McCormack had to abandon after the swim due to stomach problems. If anything positive is to come out of this, it may be that we'll see him in even more races, though of a shorter distance, and hopefully more of those will be in Europe.

Major showdown in Abu Dhabi on Saturday!

The first edition of the Abu Dhabi International Triathlon will take place on Saturday. This is one of the most exciting new races added in 2010. The distance is 3-200-20. This will suit the fast swim-bike triathletes. It will be interesting to see, how the race developes, and what the time differences will be coming into to T2. The run distance is too short to take a lot of time back, so the fast runners can't just sit back on the bike. They will need to take chances, and maybe go into some attacks, that they would normally not participate in.

It is early season and it is difficult to assess the triathletes current condition, and for the majority of the contenders, it is their first race of the season, so they are probably also unsure about their condition. There are an impressive number of top triathletes on the startlist, both women and men. I have tried to compile a Men's Top 5, but if I get that correct, then I should start buying lottery tickets.

1. Ramus Henning
2. Jordan Rapp
3. Eneko Llanos
4. Faris Al-Sultan
5. Rutger Beke

Other names to get in the mix could be Matthias Hecht, Philip Graves, Simon Billeau, Dirk Böckel, Fraser Cartmell, Maik Twelsiek, Bert Jammaer, Ain-Alar Juhanson, Olivier Marceau, Ronnie Schildknecht and Frederik Van Lierde.

Running legs are not far away...

Week 9 is almost finished, and it has been a week with focus on getting some run load in the book. It is difficult to estimate, how much impact the freezing temperatures has on the run, but it is for sure tough to run, where you have to use a lot of energy on keeping the body warm. This morning my legs felt heavy in -2 degrees, but the sensations has been changing a bit from session to session - from good to bad. Usually this is a good sign for me, that the condition is improving, and that the running legs are not far away...
I plan to run a 15k test next Sunday, but the weather will have a say on the decision. None the less my focus next week will be on cycling. I hope to get a feel of my bike legs again. I look to get in 5-6 cycling sessions, 3-4 swim sessions and 3-4 run sessions, which will probably add up to 16-18 hours, but as previously mentioned, then the total load is not essential. Next week I am looking to continue getting in some good quality training :-) Give it some violence!

Great sports weekend coming up...

On Saturday at 7am local time Ironman New Zealand will start in Lake Taupo. As I have previously mentioned, then this is one of my dream races. I look forward to follow the race and be inspired. It looks like to be a showdown between Cameron Brown and Terenzo Bozzone, but I am sure that there will be more contenders, who want's to be in the mix.

On Sunday the oldest and longest cross country race will take place in Sweden. Vasaloppet is 90 km. long, and I always try to follow the race on the tele. I have heard so much about cross country as an alternative and a very effective way of training in the winter. I hope to have a go at it next winter, and at some point it would be a great goal to also have a crack at doing the race myself.

The cycling season started for real last weekend in Belgium, where some real poor weather conditions took its toll on the riders. Sundays Kuurne-Bruxelles-Kuurne were almost a bit ridiculous as the riders seemed almost dead frozen. And I have never seen a rider abandon a race in fourth position like Jeremy Hunt did.
The weather conditions are definitely a lot better in France these days and especially in the Coté d'Azur area. I saw the last stage of the Paris-Nice in 2009, and it was a great experience. Especially to ride the Col de la Porte just before the peloton did it.
The race will start with a traditional 8 km. time trial on Sunday. But make sure you tune in for Thursdays stage to Mende, which is also known as the Laurent Jalabert Mountain, one of my favorite all time riders. The final climb is short and steep and just brutal. Great cycling ahead :-)

My own legs seems to get better and better. They have been feeling heavy and sore, but yesterday they felt more loosened up and fresh. I have some decent training days coming up, so I look forward to see how my legs feel on Sunday afternoon, when I take a dive in a committed direction towards my couch...