I don’t have any changes planned about my gear for this season and in particular my TT bike. I will probably continue to ride my special edition Cervelo P3 with the Olympic Rings. I hope to get the opportunity to change my 3T Ventus LTD aerobar. It is one of must aerodynamic aerobar on the market, but I am having difficulties controlling it in the turns. The handlebars are too small for me, and I can’t really get my hands around them and by that a firm grip, so I feel that I don’t have enough control of the bike in the turns, so I end up breaking too much going into the turn, and getting out the turn in too slow of a speed. The main problem is that my technical skills are non-existing, but I believe, that if I can ride with an aerobar, where the handlebars are positioned further ahead, and with a larger grip for my hands, that will make it easier for me to control it thru the turns.
And I would really like a disc wheel! I think that I have real disadvantage to my main competitors, and this is my main priority to get changed. I really hope that I will be able to get myself a tubular disc wheel, and a new front wheel, with a profile like my current Zipp 404, but the new one also needs to be a tubular wheel.
In regards to swimming and running gear, then I will continue to use my Blue Seventy Helix wetsuit, all though it has almost as many scratches and small holes as I have shoes… My running shoes is another science, and I may try some different brands and models during the spring to find the best suitable pair for me to run my fastest ever finishing Ironman Marathon run. Go on my son… Give it some violence...
mandag den 11. januar 2010
New sponsor for Team Saxo Bank...
Just read on http://www.velogessien.com/, that Sportful supposedly is going to replace Craft as Team Saxo Bank’s clothes sponsor. It should have been published on Saturday, but maybe Saxo Bank’s withdrawal as head sponsor by the end of 2010, delayed this press statement… It is interesting to see whether this is true, and what their comments and arguments to the change are… Craft has done quite a lot to get into the cycling clothes market, and their sponsorship of Team Saxo Bank has done a great deal for them and has certainly increased the awareness of Craft in Europe.
It will certainly also be interesting to follow Riis Cycling’s hard work to try and find a new head name sponsor for 2011 and the years to come. Some of the so-called experts say it will be almost impossible for them to find a new sponsor to replace Saxo Bank. I have no doubt that they will find a decent replacement. And a replacement who is willing to pay the amount necessary for the team to keep their Pro Tour license. But they may need to let some of the top guns go. Especially if the sponsor is not in place prior to the Tour de France. But as long as they can keep the Schleck Brothers, then it does not look that bad. Then they can build the team completely around the brothers and have smaller riders including plenty of Danish riders around them. And they can let the smaller profiled riders and the young talents ride the tough spring classics and have the main focus on the Tour de France. Some interesting numbers were also released last week… Apparently a Danish tv viewer watches three times more Tour de France than the best Danish football league. And bear in mind that the Tour de France is only in the tele three weeks in July, where many people are on vacation. The best Danish football league is on for approx. eight months, and all matches are broadcasted…
I believe that they mainly need to look to the southern Europe to find the new sponsor. There is probably just a handful of potential sponsors in Denmark at the moment, that have the funds and the reasons to become name sponsor. It could be companies like Lego or Carlsberg, but the Tour de France association does not allow sponsors, who sell beer like Carlsberg. But Carlsberg has other products, so maybe they are an option, as they have dropped their sponsorship of Liverpool Football Club. But none the less it will be interesting to follow this in 2010 as a cycling enthusiast.
On Sunday Rasmus Henning also came officially clean about which bike he will ride in 2010, instead of Boardman Bikes, in a Danish TV show… He and Specialized has decided to make a deal… Damn, I am jealous… ;-)
fredag den 8. januar 2010
Mediocre start to the new year…
My motivation wasn’t on the top in the first week of 2010, but it is coming back slowly. Motivation at this time of the year also has to come from within. And when I look outside I do not get more motivated! Freezing temperatures, slippery roads and snow… Come on… Not my cup of tea. Had planned a short tempo run today, but it felt like -15 degrees. This weekend they say it will feel like -20 degrees... Also went to the beach today with the family dog… That must go into my personal history as the coldest experience in my life…I hope and I plan to get close to 18 hours of effective training in the book this week, so it is not the worst possible start to the year. When my motivation isn’t fantastic, then I am disciplined enough to always get in close to 1½ hours of training, and I should get out of the first week with a good feeling.
My swimming has been going decently. I will end up swimming 4-5 hours this week, which is around four times more, than at the same time last year... My technique has not been great, but I am working hard on it, and I am definitely improving. My head is still moving too much, but it is not easy to change such an important part of your body. I also have the problem, that I can’t use my snorkel everywhere, as the swimming pools lifeguards doesn’t allow it for some reason. And the snorkel is the best training tool to keep your head steady and heading forward. But I should be able in the future to get in a pool at least once a week, where I can use my snorkel.
I am not riding outside on the road at all this time a year. And to be honest then it is to me a waste of time. I will rather do 1-2 hours hard inside, than the same hours outside freezing my ash off, which will keep my body cold the rest of the year... I sincerely take my hat off to the athletes, who ride outside this time of year, but that will never be me. To me that is not quality training. But that is one of the reasons why triathlon is so fascinating – there is not one way to do it – there is not one specific recipe – there are endless ways of training methods and paths to choose to get yourself in the most optimum condition and to continuously keep you motivated – and which by the end hopefully will make you peak at your top priority race.
I do have some MTB sessions plan for next week, and that should be a good change to the indoor sessions. But it will depend on the weather. I was in the forest yesterday doing some post bike running with poles. That was bloody hard and the surface is difficult to run on at the moment. The ground has completely turned into ice, and then there is snow on top of that, which makes it hard to use the poles to get a grip in the surface. But without the poles it would probably be almost impossible. I will do 45 minutes indoor tomorrow on the ellipse trainer and am hoping for some more running with poles on Sunday, which will be top priority.
I am almost done deciding on my 2010 season schedule. It will probably include one massive change to what I initially had planned. My main target will for sure still be Ironman Germany. But I may change the rest of the schedule, but I want to be absolutely sure. It is also important for my training, my motivation and my race visualizing, that I have a pretty good idea, which races I will do. So by the end of the month I will have made a final decision.
lørdag den 26. december 2009
Boxing Day Football…
I stopped playing football in late 2002. I was tired of having to train at specific times. I was tired of depending on teammate’s mood and motivation to train quality sessions. I wanted to be responsible for my own training, so I could train, when I felt like it, and train what I felt for. So I started to run more intensively. I had been running more seriously for a few years at that stage, but wanted to see, how fast I could get. And then I was simply just enjoying it. And if you are injury free, then running is just fantastic!
In the beginning I focused more on the short distances, and did runs from 5 km. to 21,1 km. But as many other runners have experienced, then a big running load, gives a higher risk of getting injuries. For me it has been knees and hips that have been the problem. I ran a marathon in 2004, but had to drop it in 2005 due to a very sore hip. At this point I felt like trying something new. My brother had tried spinning to get in shape after an injury. I was in the same position, and it didn’t take me many classes, before I was hooked. It was and still is so effective and quality training. And you decide, whether you wish to get something out the training - no one else. You can always experience a poor instructor, but there are always some instructor, who compiles a program, that can motivates you, and that makes you want to go deep. In late 2005 I went 3 weeks to Club La Santa with my brother. The objective was just to have fun and train hard. It wasn’t to do triathlon. But we did the duathlon and triathlon short distance races organized by Club La Santa, and it really turned a spark in both of us. I was mentally and physically hooked on triathlon! Unfortunately I was ill most of 2006, so I didn’t get much training in the book. But from early 2007 I could start training again, and the objective was to finish an Ironman in 2007 in sub 12 hours. In August 2007 I finished the last edition in Fredericia in 9:59 hours, without really pushing myself. New motivation – new objectives – new targets – triathlon is one hell of a sport!
I can’t really say that my training has been perfect since my first Ironman. But I am definitely improving in every sense. I am taking small steps to try and improve on the long perspective. Triathlon and Ironman is a tough sport. One of my main targets from doing this sport is too enjoy every session! That is not possible, but it must be the objective. I will not allow that training sessions becomes a duty. And for me it will never happen. I simply enjoy it too much. I have been training my entire life. And I will never stop. But the objectives can obviously change as you get older.
I may not be as enthusiastic as in my teenage years about football, but I am still passionate about my favorite club Manchester United. And when they loose, then it is not good for the rest of my day... Boxing Day Football from the Premier League is a tradition, which needs to be kept. I saw Man. United vs. Bolton at Old Trafford on Boxing Day in 2004, which ended with a 2-0 victory with Giggs and Scholes as the goal scorers. Since then I have tried to keep Boxing Day a “holy day” in regards to watching football on the tele. This year I will have time to follow all the matches :-) so looking forward to resting the rest of the day with some high quality and intensive matches.
Today I have done 1½ hours indoor cycling this morning. Then 45 minutes running with poles in the forest with some serious off road sections. That was good fun and great action. The weather is luckily better today than yesterday, where I came home from 1½ MTB with absolutely freezing fingers… Now that was not fun…
Have a look on the Boxing Day matches… Obviously the program calls for setting up two teles next to each other…
1.45pm Birmingham – Chelsea
2pm Fulham – Tottenham
4pm Man. City – Stoke
4pm Sunderland – Everton
6.30pm Liverpool – Wolverhampton
7pm Leicester – Sheffield United
In the beginning I focused more on the short distances, and did runs from 5 km. to 21,1 km. But as many other runners have experienced, then a big running load, gives a higher risk of getting injuries. For me it has been knees and hips that have been the problem. I ran a marathon in 2004, but had to drop it in 2005 due to a very sore hip. At this point I felt like trying something new. My brother had tried spinning to get in shape after an injury. I was in the same position, and it didn’t take me many classes, before I was hooked. It was and still is so effective and quality training. And you decide, whether you wish to get something out the training - no one else. You can always experience a poor instructor, but there are always some instructor, who compiles a program, that can motivates you, and that makes you want to go deep. In late 2005 I went 3 weeks to Club La Santa with my brother. The objective was just to have fun and train hard. It wasn’t to do triathlon. But we did the duathlon and triathlon short distance races organized by Club La Santa, and it really turned a spark in both of us. I was mentally and physically hooked on triathlon! Unfortunately I was ill most of 2006, so I didn’t get much training in the book. But from early 2007 I could start training again, and the objective was to finish an Ironman in 2007 in sub 12 hours. In August 2007 I finished the last edition in Fredericia in 9:59 hours, without really pushing myself. New motivation – new objectives – new targets – triathlon is one hell of a sport!
I can’t really say that my training has been perfect since my first Ironman. But I am definitely improving in every sense. I am taking small steps to try and improve on the long perspective. Triathlon and Ironman is a tough sport. One of my main targets from doing this sport is too enjoy every session! That is not possible, but it must be the objective. I will not allow that training sessions becomes a duty. And for me it will never happen. I simply enjoy it too much. I have been training my entire life. And I will never stop. But the objectives can obviously change as you get older.
I may not be as enthusiastic as in my teenage years about football, but I am still passionate about my favorite club Manchester United. And when they loose, then it is not good for the rest of my day... Boxing Day Football from the Premier League is a tradition, which needs to be kept. I saw Man. United vs. Bolton at Old Trafford on Boxing Day in 2004, which ended with a 2-0 victory with Giggs and Scholes as the goal scorers. Since then I have tried to keep Boxing Day a “holy day” in regards to watching football on the tele. This year I will have time to follow all the matches :-) so looking forward to resting the rest of the day with some high quality and intensive matches.
Today I have done 1½ hours indoor cycling this morning. Then 45 minutes running with poles in the forest with some serious off road sections. That was good fun and great action. The weather is luckily better today than yesterday, where I came home from 1½ MTB with absolutely freezing fingers… Now that was not fun…
Have a look on the Boxing Day matches… Obviously the program calls for setting up two teles next to each other…
1.45pm Birmingham – Chelsea
2pm Fulham – Tottenham
4pm Man. City – Stoke
4pm Sunderland – Everton
6.30pm Liverpool – Wolverhampton
7pm Leicester – Sheffield United
mandag den 21. december 2009
From 23 degrees to minus 5 degrees… From running in the sun to running with poles in the snow… Life is good :-)
Sunday morning in Las Playitas… 
Tuesday morning in Denmark…
Tuesday morning in Denmark… 
I didn’t really get back to some proper training routines before this weekend. First of all due to a recurring left knee problem, which I will hopefully get fixed by surgery on the 25th of January. I will probably write more about this, when it is nearer the date, but I will only be lying still for approx. 10 days, so it will be all right. Second of all then it is just tough to get back from two weeks in the sun and decent temperatures to snow and cold conditions. But have done 3 hours a day of very variable training since Saturday, so I should be back to some consistent training. The Christmas is coming up, and I expect to train 2½-3 hours per day the next week. I am not really that keen on Christmas foods, which is probably my luck, but I will still definitely eat way too much! But then it is nice to get outside and burn some calories and get a bit of freshness. Training is GOOD!On Saturday I was introduced to “Pole Running” in my club SigmaTri. "Pole Running" is almost like Cross Country skiing all though without the skis… You are basically running in the forest with two poles using them as you would use them if you were cross country skiing. So you are also using the upper body and your swimming muscles. We are running flat, up and down sections, and especially on the very step uphill sections, it is very hard for your thighs as it is also difficult to get foothold on the slippery surface, which at the moment is snow. It is just great training! We also did it today, just me, my brother and Rasmus H. And after the morning swim I must admit that it was tougher. My arms are definitely sore now…
Merry Christmas, y’all :-) Don’t forget to get some training included in your Christmas schedule… ;-) If you are short on time on the Christmas days, then a short tempo run, perhaps including some fast intervals, is always better than nothing. And it makes you feel a lot better, both physically and mentally. And it may give you a break from your family... ;-)
fredag den 11. december 2009
Swimming in the Olympic Pool is a pleasure
It is in general not often that I swim in a 50 metres pool. But when I am also doing it out in the open air, and most of the time in the sun, and in addition to that usually has my own lane, then it really is a pleasure. All though I sometimes have a hard time believing that the pool is heated, but I am pretty much alone in this view, so it may just be me. When I put my tri suit on, as well as my speed suit, then it is none the less not a problem, not even for me.Today was also my last day of cycling. Tomorrow the weather most likely will include raining conditions and add that to the increasingly wind, then I will use my last full vacation day on Las Playitas. I rode 112,5 km. and 2.000 metres of elevation height. Was out for 4½ hours, and took a longer break today, which included some chocolate cake... Not bad at all ;-)
I will mainly run and swim the last two days, and probably do some core training. I will also do some combined spinning and running, which I plan to do very intensively to get my pulse up, and to get some speed and action in the training. But I look forward to a couple of easy days, so I will also just relaxed and get the maximum value out of the last days before arriving in Denmark Sunday evening.
torsdag den 10. december 2009
Another sunny day in Fuerteventura
The weather the last 3-4 days has been great. The wind has settled down a bit, and the sun has been shining and there hasn't been many skies. Great stuff. It really hightens the quality in every sense.
Today I went out early. Had planned a 3 hour bike ride, but got ecxited and did almost 4½ hours, which equalled around 120 km. and over 2.000 elevation meters. Very nice ride. From Playitas I went south towards Las Hermotas and then rode north to Pajara. This part has some tough long uphill sections. Not very steep, but it just keep rising gradually, and it is always a head wind. Took its toll out of my legs today. From Pajara I rode up the climb to Betancuria. It lies down in a valley, so there is a climb from both sides. I went all the way down to the other side, then up the first climb, then down to Betancuria village, then a hilly section to the next climb, before the downhill part to Pajara. This is definitely my favourite part of the island, and it is a great place to ride some climbs without being disturbed by traffic. And there are some great views.
Did a 35 min. swim in the afternoon, but was cramping up in my thighs. It was hot today, and hadn't gotten enough salt. But still a great swim in the sun. Nice and hot and managed to dry off in the sun today without getting cold. Happy Days :-)
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Today I went out early. Had planned a 3 hour bike ride, but got ecxited and did almost 4½ hours, which equalled around 120 km. and over 2.000 elevation meters. Very nice ride. From Playitas I went south towards Las Hermotas and then rode north to Pajara. This part has some tough long uphill sections. Not very steep, but it just keep rising gradually, and it is always a head wind. Took its toll out of my legs today. From Pajara I rode up the climb to Betancuria. It lies down in a valley, so there is a climb from both sides. I went all the way down to the other side, then up the first climb, then down to Betancuria village, then a hilly section to the next climb, before the downhill part to Pajara. This is definitely my favourite part of the island, and it is a great place to ride some climbs without being disturbed by traffic. And there are some great views.
Did a 35 min. swim in the afternoon, but was cramping up in my thighs. It was hot today, and hadn't gotten enough salt. But still a great swim in the sun. Nice and hot and managed to dry off in the sun today without getting cold. Happy Days :-)
onsdag den 9. december 2009
Riding with Team Saxo Bank
Started Tuesday with a very nice and enjoyable bike ride of 3½ hours trying to get as much climbing as possible. Also had a break in Betancuria with the objective to purchase some local aloe vera for my sun burned hands... Turned out to be a bit of a "tourist trap" and went home towards Playitas 50 Euros short... But the salesman was nice...
Finished it off with a quick 45 min. swim. No running today, but is hoping for tomorrow. Bruised my hip the other night going to the bathroom. Unfortunately on the way back I forgot the bed was on the left side and not down the stairs...
I started today with a 40 min. swim, but had to go up and take a warm bath, as I was freezing yet again. It is a bit colder in the morning, so tomorrow I plan to swim, when the sun is at it heighest.
At 10am I met up with Rasmus Henning and Team Saxo Bank. Was out riding with them for 4½ hours, all though quite a few went home after 2 hours. It was the easiest and most relaxed ride I have ever been on. They are really taken it easy at this time of the year. I personally prefer shorter, more effective training sessions with an higher intensity. I have learned that this philosophy works for me, both physically as well as mentally. So the next days I will ride approx. 3 hours trying to get as much elevation height as possible. Saturday seems to turn into a poor day for cycling as the weather takes a turn for the poor, so better get the maximum profit out of the two next days.
Finished it off with a quick 45 min. swim. No running today, but is hoping for tomorrow. Bruised my hip the other night going to the bathroom. Unfortunately on the way back I forgot the bed was on the left side and not down the stairs...
I started today with a 40 min. swim, but had to go up and take a warm bath, as I was freezing yet again. It is a bit colder in the morning, so tomorrow I plan to swim, when the sun is at it heighest.
At 10am I met up with Rasmus Henning and Team Saxo Bank. Was out riding with them for 4½ hours, all though quite a few went home after 2 hours. It was the easiest and most relaxed ride I have ever been on. They are really taken it easy at this time of the year. I personally prefer shorter, more effective training sessions with an higher intensity. I have learned that this philosophy works for me, both physically as well as mentally. So the next days I will ride approx. 3 hours trying to get as much elevation height as possible. Saturday seems to turn into a poor day for cycling as the weather takes a turn for the poor, so better get the maximum profit out of the two next days.
mandag den 7. december 2009
Cyclists as "Men in Black"... Or just "Man" as in triathlete...
To me a new expression came to light in the Tour de France 2007, when it was known that Michael Rasmussen trained in a complete black outfit to not get recognized. I am also training in black. Am I hiding as well? No, not really. But it is enjoyable to be riding around the island or in Playitas and you can just see almost everyone turning their heads asking eachother... Who was that? Was it a pro cyclist? Well, not a Team Saxo Bank rider, as they are also at Playitas at the moment. Just a triathlete who enjoys his anonymity. And the short confidence boost feel of people thinking I may am a famous pro cyclist :-)
I have caught a little bit of sickness, which makes me feel freezing cold most of the time. So I am wearing a lot of clothes, even though the sun is shining. I don't have any fever or such, but just need to take care of myself, and there is no need to make this a longer permanent health status. It has and will not prevent me from training, but it caused me to take half a rest day today. Did a early morning swim of 45 min. and a easy cycling ride of 2 hours. And it will probably mean that I will try not to push myself too much the next few days and do shorter sessions. That will give me more time to other activities like relaxing and enjoying the sun :-) Go on, my son...
Yesterday I did a 3½ hours bike ride which included some good breaks, as I was not feeling great. Finished it off with a tempo 25 min. run and a 45 min. swim session in the afternoon. Hopefully a good nights sleep will make me feel better, so I can take advantage of the good training conditions. Next week it is back training in zero degrees... I am cold all ready.
I have caught a little bit of sickness, which makes me feel freezing cold most of the time. So I am wearing a lot of clothes, even though the sun is shining. I don't have any fever or such, but just need to take care of myself, and there is no need to make this a longer permanent health status. It has and will not prevent me from training, but it caused me to take half a rest day today. Did a early morning swim of 45 min. and a easy cycling ride of 2 hours. And it will probably mean that I will try not to push myself too much the next few days and do shorter sessions. That will give me more time to other activities like relaxing and enjoying the sun :-) Go on, my son...
Yesterday I did a 3½ hours bike ride which included some good breaks, as I was not feeling great. Finished it off with a tempo 25 min. run and a 45 min. swim session in the afternoon. Hopefully a good nights sleep will make me feel better, so I can take advantage of the good training conditions. Next week it is back training in zero degrees... I am cold all ready.
lørdag den 5. december 2009
2 hard hours on the bike... Then a cold Coke sitting down... Happy Days :-)
This is only my third time having my bike with me on training camp/vacation. And my favourite start to the day is for sure to get up early... Half an hour to get a wake... Then on the bike for two hours going hard... And then a well deserved Coke in a local bar. That is so relaxing and such a firm confirmation to why I love to train :-) And it is even better that I still have a few hours left of the bike. The adrenaline and motivation is skyhigh after such a start to the day.Friday I started off early in the Olympic Pool with a quick 15 min. session with the snorkel. Need to use it a lot to get the maximum profit out of it. Afterwards I rode with the rest of the group for 3 easy hours. Finished the bike off with a 30 min. jog. In the afternoon it was time to another session in the pool of nearly an hour. I promise you my upper body muscles are damn hurting.
Today I went on the bike a bit too early. The sun does not go up before a little after 8am so I was half an hour too early so the ride started a bit cold. Did most of the same ride as on Friday, which is Playitas->La Lajita->Las Hermosas->Pajara->Tuineje->La Florida->Juan Gopar->Playitas. Did the Betancuria climb from the Pajara side once to hit the 3 hour mark.
In the afternoon it was time for some intensive training which first combined open water and beach running. Then it was the pool, spin bike and running combined with croos fit exercises making it six drills in total. It took two hours. It was short and intensive training.
I'll be in Playitas for another week. I plan to do bike-run sessions, so I'll finish every bike ride with an immediate run for minimum 30 min. And then an hour in the pool in the morning or before dinner. It is rare to have such good conditions as the 50 m. pool to train in so I will take full advantage of it. In just 9 days I'll be back in the same boring pools for the next many months...
torsdag den 3. december 2009
Variable training...
It is still a bit too windy for my preference, but maybe I should just accept it. Can't change it anyway.
Started Wednesday with a 30 min. run and 30 min. core training. First time I did core training, and my stomach muscles (or lack of them...) are still sore.
Then it was off with the rest of the group on a 4 hour bike ride. Easy 1 hour spin until we reached the climb from Pajara to Betancuria. Then 2 hours up and down the climb. Did it 3½ times from one side and once from the other side. Then a fast return to Playitas in the side tail wind. You really need to focuse when riding 45 km/h in this sort of wind.
Finished the training day off in the pool. Was really cold and was shaking, but the coach did not give me any choice. I had to learn how to use a snorkel. My head is moving too much and is having a negative effect on the rest of my body, so I am going to my much out of the slim line. I almost learned it yesterday, and today I am nearly there. Did 35 minutes swimming with the snorkel, and it was all right. Need more practice, but it is having a effect all ready.
Today we also did a one hour swim in the ocean. Another great open water session with Henning. Afterwards it was time for a 40 minute run. When you get in behind or between the mountains and it is windstill, then it is really possible to feel the heat. Otherwise the wind is dominating.
Started Wednesday with a 30 min. run and 30 min. core training. First time I did core training, and my stomach muscles (or lack of them...) are still sore.
Then it was off with the rest of the group on a 4 hour bike ride. Easy 1 hour spin until we reached the climb from Pajara to Betancuria. Then 2 hours up and down the climb. Did it 3½ times from one side and once from the other side. Then a fast return to Playitas in the side tail wind. You really need to focuse when riding 45 km/h in this sort of wind.
Finished the training day off in the pool. Was really cold and was shaking, but the coach did not give me any choice. I had to learn how to use a snorkel. My head is moving too much and is having a negative effect on the rest of my body, so I am going to my much out of the slim line. I almost learned it yesterday, and today I am nearly there. Did 35 minutes swimming with the snorkel, and it was all right. Need more practice, but it is having a effect all ready.
Today we also did a one hour swim in the ocean. Another great open water session with Henning. Afterwards it was time for a 40 minute run. When you get in behind or between the mountains and it is windstill, then it is really possible to feel the heat. Otherwise the wind is dominating.
tirsdag den 1. december 2009
Windy day at Playitas
Started the day early with a 40 min. run as the sun was coming up. Always a nice view. At 9:30 Rasmus Henning had a clinique in Open Water swimming. Very inspiring and motivating. He made it fun. Definitely took many good points away from it. I have never really done Open Water training sessions, but it should be a regularly part of my swim training as it can be fun and very profitable.
Right after the swim I went out on my bike hoping for a good ride. I was a bit worried about the wind and I was unfortunately right in my skepsis. It was really hard and when it came from the side, then it was very difficult to stay on the road. I could easily ride 45 km/h in the tail wind, even when it was a bit from the side, but when it was a head wind, or just a side head wind, then it was very hard to keep it over 25 km/h, and sometimes it went lower than 20 km/h on almost flat sections. Depressing and not great fun and as I wasn't really comfortable with the hard wind, then I called the ride short and only got 1:40hrs. But better than nothing and a learning experience today.
In the afternoon I had my swimming videofilmed. Haven't seen the results, but I am not desperate about it... Think I will look like crap...
Right after the swim I went out on my bike hoping for a good ride. I was a bit worried about the wind and I was unfortunately right in my skepsis. It was really hard and when it came from the side, then it was very difficult to stay on the road. I could easily ride 45 km/h in the tail wind, even when it was a bit from the side, but when it was a head wind, or just a side head wind, then it was very hard to keep it over 25 km/h, and sometimes it went lower than 20 km/h on almost flat sections. Depressing and not great fun and as I wasn't really comfortable with the hard wind, then I called the ride short and only got 1:40hrs. But better than nothing and a learning experience today.
In the afternoon I had my swimming videofilmed. Haven't seen the results, but I am not desperate about it... Think I will look like crap...
mandag den 30. november 2009
First bike ride in Fuerteventura
I arrived Sunday to Fuerteventura. Travel days are never fun. But it went all right. In the afternoon we did a one hour swim with the main focus on technique and finished it off with a 30 minute jog around the golf course.
Monday I went out at 8am to check the island and especially the climbs. Had decided to go on the "Betancuria Kings Tour" as stated on the Playitas website. Didn't manage to follow it perfectly as I made some wrong turns on the way, but rode 130 km. and 2.000 meters of elevation. My Garmin GPS went dead on the battery, so no detailed route from this ride, but I am glad that I also had my Polar watch on, so I had some idea of my pulse, speed etc.
It is probably too early to make any real conclusions on how it is to ride on the island, but first impression is good. All though the wind felt strong and it supposedly categorized as a mild day... I don't think so!
It is probably too early to make any real conclusions on how it is to ride on the island, but first impression is good. All though the wind felt strong and it supposedly categorized as a mild day... I don't think so!
lørdag den 21. november 2009
Main 2010 Race: Ironman Germany!
Announcement!I will be racing in Ironman Germany next year, and this race will be my primary target in 2010 and all my focus will be on peaking on the 4th of July 2010.
Why have I chosen this race?
1) This is a qualification race for the Ironman World Championships in Hawaii.
2) After doing Ironman Nice this year, I was looking for a race with a fast course. I wanted a fast, fairly flat bike course, where I can really show off my bike skills, and aim for the best bike split in the field and perhaps even a new bike course record, which will ground for an overall time of sub 8:25hrs.
3) I wanted to do an official Hawaii qualification race as close to Denmark as possible so the travel expenses and the total costs would be at a minimum.
4) Ironman Germany is also the European Championships on the Ironman distance. The title as European Champion may not be a prestige one, but a European Championship Age-Group title doesn’t hurt ;-)
5) The race is on the 4th of July, which gives me enough time to recover to Hawaii and be 100% in the start of October. And I should also be ready for the Danish Long Distance Triathlon Championships 5 weeks later, which is raced on the 70.3 distance.
6) We needed to find a race in which my brother Andreas also would have a decent chance of qualifying for Hawaii.
7) Germany is really full a triathlon passionate people. I have done Ostseeman twice and Hannover 70.3 once and the atmosphere have just been amazing. Plenty of spectators to cheer you one and the races are very well organized and in general at a very high level.
8) Usually the Pro field is at a very high standard. Top class triathletes like Timo Bracht, Terenzo Bozzone, Chris McCormack, Eneko Llanos, Andreas Raelert, Faris Al-Sultan were there last year and I have a strong feeling, that the 2010 field will be at a even higher standard… ;-) And I definitely look forward to walking around in the transition zone next to these guys.
What are my top and sub goals for Ironman Germany?
1) Top Goal: To achieve the best possible time on the conditions available to me on race day. I know that I will be capable of a sub 8:25hrs, but there is a long time to race day, and a lot of things can go wrong prior to the race. I also have to acknowledge that I can have a bad day, but if my nutrition and hydration goes as planned, then I really can’t see what should stop me from going sub 8:25hrs. And that goal is really the only one that I can control. Whether or not my time will be good enough for an Age-Group victory or even a Top position including the Pro’s is not important as a starting point. I can’t control that, and things I can’t control, I won’t spend energy focusing on. I will focus on the things that I can control, and then the sub goals will be more realistic.
2) Top Goal: I want to qualify for the World Championships in Hawaii. I should have quite a good time buffer, and anytime sub 9hrs should be more than enough to secure a race slot.
3) Sub Goal: I want to win my Age-Group. That will obviously also give me a race slot to Hawaii.
4) Sub Goal: I want to have the fastest bike split.
5) Sub Goal: I want to run sub 3:00hrs.
At a later stage I will answer the following questions among others concerning my 2010 season:
- What other races in 2010 will I be racing?
- What will be my top and sub goals in 2010?
- How will I achieve these goals?
Why have I chosen this race?
1) This is a qualification race for the Ironman World Championships in Hawaii.
2) After doing Ironman Nice this year, I was looking for a race with a fast course. I wanted a fast, fairly flat bike course, where I can really show off my bike skills, and aim for the best bike split in the field and perhaps even a new bike course record, which will ground for an overall time of sub 8:25hrs.
3) I wanted to do an official Hawaii qualification race as close to Denmark as possible so the travel expenses and the total costs would be at a minimum.
4) Ironman Germany is also the European Championships on the Ironman distance. The title as European Champion may not be a prestige one, but a European Championship Age-Group title doesn’t hurt ;-)
5) The race is on the 4th of July, which gives me enough time to recover to Hawaii and be 100% in the start of October. And I should also be ready for the Danish Long Distance Triathlon Championships 5 weeks later, which is raced on the 70.3 distance.
6) We needed to find a race in which my brother Andreas also would have a decent chance of qualifying for Hawaii.
7) Germany is really full a triathlon passionate people. I have done Ostseeman twice and Hannover 70.3 once and the atmosphere have just been amazing. Plenty of spectators to cheer you one and the races are very well organized and in general at a very high level.
8) Usually the Pro field is at a very high standard. Top class triathletes like Timo Bracht, Terenzo Bozzone, Chris McCormack, Eneko Llanos, Andreas Raelert, Faris Al-Sultan were there last year and I have a strong feeling, that the 2010 field will be at a even higher standard… ;-) And I definitely look forward to walking around in the transition zone next to these guys.
What are my top and sub goals for Ironman Germany?
1) Top Goal: To achieve the best possible time on the conditions available to me on race day. I know that I will be capable of a sub 8:25hrs, but there is a long time to race day, and a lot of things can go wrong prior to the race. I also have to acknowledge that I can have a bad day, but if my nutrition and hydration goes as planned, then I really can’t see what should stop me from going sub 8:25hrs. And that goal is really the only one that I can control. Whether or not my time will be good enough for an Age-Group victory or even a Top position including the Pro’s is not important as a starting point. I can’t control that, and things I can’t control, I won’t spend energy focusing on. I will focus on the things that I can control, and then the sub goals will be more realistic.
2) Top Goal: I want to qualify for the World Championships in Hawaii. I should have quite a good time buffer, and anytime sub 9hrs should be more than enough to secure a race slot.
3) Sub Goal: I want to win my Age-Group. That will obviously also give me a race slot to Hawaii.
4) Sub Goal: I want to have the fastest bike split.
5) Sub Goal: I want to run sub 3:00hrs.
At a later stage I will answer the following questions among others concerning my 2010 season:
- What other races in 2010 will I be racing?
- What will be my top and sub goals in 2010?
- How will I achieve these goals?
tirsdag den 10. november 2009
Say NO To Drafting
Check out the video from the IM Florida, which were raced Saturday.
http://www.saynotodrafting.org/
Absolutely chocking video footage! What are these guys thinking!?!
You can support the “Say NO To Drafting” initiative on Facebook. And obviously by just not draft in NON-DRAFTING races. It is very simple.
http://www.saynotodrafting.org/
Absolutely chocking video footage! What are these guys thinking!?!
You can support the “Say NO To Drafting” initiative on Facebook. And obviously by just not draft in NON-DRAFTING races. It is very simple.
mandag den 9. november 2009
The Ironman Pro Membership Program - Good change from the WTC?
http://www.slowtwitch.com/News/WTC_sets_2010_Professional_Membership_program_1105.html
Check out the link for more details if you haven’t read about it.
I think that the annual membership fee is such a little increase compared to the standard fees that every triathlete competing under the WTC flag usually has to pay (unless they get a free entry), that it is almost not worth discussing. Especially not when this is an Anti-Doping initiative. And as many Pro triathletes participates in more than one WTC race (1x IM+1x 70.3), then they can actually end up saving a few bucks. Off course there will still be many Pro triathletes, who will see an increase in their costs with this new program coming into play, but most also has a decent number of sponsors etc., which should make it possible for them to continue to compete in the same races as they would normally do. At least the increase in costs for these triathletes won’t be of a scale that is undoable to solve.
I have several times been wondering about some Pro triathletes level in IM and 70.3 races. Some just don’t seem to have the level that should be required. I can’t really guess on what the thoughts behind their decision to compete on a Pro license have been for these guys. Maybe it is because that then would be able to get a later entry and an easier one, than if they should have bought it as a normal Age-Group triathlete.
With this new program the WTC obviously hope to make it more difficult to qualify for the World Championships and maybe force some triathletes aiming for a spot to either Hawaii or Clearwater to compete in their Age-Group and by that making the Pro field stronger.
The new program for the Pros also makes it more difficult to be eligible for prize money. It is an interesting example from the WTC, that the 9th place Hawaii finisher Sandra Wallenhorst wouldn’t have received her $7,500 if achieved in 2010. That is tough. Triathlon is a pricy sport all ready, and the potential sponsors doesn’t seem to be to desperate in these financial crisis times, so to take away more money from athletes trying to balance their budget, seems to me unnecessary. Especially as the unearned prize money won’t be redistributed. That make it seems like the WTC is just being greedy. Why not give the unearned money to charity? There will probably be some Pro women screaming at Chrissie Wellington in the future to slow down. At one hand I’m sure the WTC wants big personalities like her to make some noise about the races and to set new records. But if she continues her development we might only see five Pro Women eligible for Prize Money in Hawaii 2010. Who benefits from that? That is, besides the WTC?
With the program implemented on the 1st of February, the Pro triathletes have to provide their whereabouts to WADA making them eligible for out-of-competition testing. It seems like a very sensible collaboration between the WTC and WADA. And as long as Pro triathletes don’t have to answer to different Anti-Doping agencies, then I can’t see any negative aspects of it.
All in all I think the new program is a good idea, all though the right balance of it may not be reached in the first season.
I will personally not be competing on a Pro License before 2011 at the earliest. I do have the level to compete on a Pro License in IM races, also with the new program implemented, but I wish to achieve the Age-Group goals first, and then move on to the Pro field to achieve other goals. That is to me the natural and the sensible road to take. To me there is no difference from competing on a Pro license to an Age-Group license. I will still be doing the same race as the Pros, and I will beat many of them :-)
Check out the link for more details if you haven’t read about it.
I think that the annual membership fee is such a little increase compared to the standard fees that every triathlete competing under the WTC flag usually has to pay (unless they get a free entry), that it is almost not worth discussing. Especially not when this is an Anti-Doping initiative. And as many Pro triathletes participates in more than one WTC race (1x IM+1x 70.3), then they can actually end up saving a few bucks. Off course there will still be many Pro triathletes, who will see an increase in their costs with this new program coming into play, but most also has a decent number of sponsors etc., which should make it possible for them to continue to compete in the same races as they would normally do. At least the increase in costs for these triathletes won’t be of a scale that is undoable to solve.
I have several times been wondering about some Pro triathletes level in IM and 70.3 races. Some just don’t seem to have the level that should be required. I can’t really guess on what the thoughts behind their decision to compete on a Pro license have been for these guys. Maybe it is because that then would be able to get a later entry and an easier one, than if they should have bought it as a normal Age-Group triathlete.
With this new program the WTC obviously hope to make it more difficult to qualify for the World Championships and maybe force some triathletes aiming for a spot to either Hawaii or Clearwater to compete in their Age-Group and by that making the Pro field stronger.
The new program for the Pros also makes it more difficult to be eligible for prize money. It is an interesting example from the WTC, that the 9th place Hawaii finisher Sandra Wallenhorst wouldn’t have received her $7,500 if achieved in 2010. That is tough. Triathlon is a pricy sport all ready, and the potential sponsors doesn’t seem to be to desperate in these financial crisis times, so to take away more money from athletes trying to balance their budget, seems to me unnecessary. Especially as the unearned prize money won’t be redistributed. That make it seems like the WTC is just being greedy. Why not give the unearned money to charity? There will probably be some Pro women screaming at Chrissie Wellington in the future to slow down. At one hand I’m sure the WTC wants big personalities like her to make some noise about the races and to set new records. But if she continues her development we might only see five Pro Women eligible for Prize Money in Hawaii 2010. Who benefits from that? That is, besides the WTC?
With the program implemented on the 1st of February, the Pro triathletes have to provide their whereabouts to WADA making them eligible for out-of-competition testing. It seems like a very sensible collaboration between the WTC and WADA. And as long as Pro triathletes don’t have to answer to different Anti-Doping agencies, then I can’t see any negative aspects of it.
All in all I think the new program is a good idea, all though the right balance of it may not be reached in the first season.
I will personally not be competing on a Pro License before 2011 at the earliest. I do have the level to compete on a Pro License in IM races, also with the new program implemented, but I wish to achieve the Age-Group goals first, and then move on to the Pro field to achieve other goals. That is to me the natural and the sensible road to take. To me there is no difference from competing on a Pro license to an Age-Group license. I will still be doing the same race as the Pros, and I will beat many of them :-)
I will be in Playitas in Week 49+50!
I can certainly feel that the temperature has fallen drastically the last month and I would wish it wouldn’t get so damn dark so early. I can also feel that some days the motivation to do longer training sessions just isn’t there. And that is all right! It is off season and the main focus is on just having fun and improving my technical skills in all aspects of the sport. The most important thing is that even on the tough days, mentally as well as physically, I still get an hour or so of quality training in the bank, and that is worth focusing on. I don’t have great legs, but I feel my overall condition isn’t that bad.
I had an hour treatment by Christian Zwettler on Saturday, and he said that my legs didn’t feel as tensed as before. It didn’t take him too long to loosen the muscles up this time. So I am hoping that this is a good sign for the future. I do have some small overload injuries in my Achilles Tendons, but it is probably due to the increasingly running load, but nothing to get nervous about. Just need some time to get use to the load.
My weight is down to 74.5 kilos. My fat percent is still way too high, but I am not trying to either loose weight or fat. I don’t think this is the period to aim for that. I am still eating a bit too much, as I love good food, but I am not eating as many cakes as in the past ;-) But I am almost afraid that I will be too light at some point. There is definitely a point in long distance triathlon, where light is too light. But I’ll address that problem if I reach it… ;-) Not the poorest problem to have if it comes to that…
But the lighter you are the faster you’ll be on the run. And I can really feel that. I was running with my brother Andreas aka Sir Andy Stone on Friday, and I could have destroyed him for good that day. And I must admit that the Nike Lunarglide has gotten a bit better. But still believe they are way too wide in the forefoot, which still is very annoying. I am afraid that the laces will break soon…
My training in Week 45 wasn’t fantastic, but just decent. Had a few good days and many bad days ;-) I got 17 hours in the book, which is satisfying. I didn’t have the swims that I would have liked, but I hope to get in 4-5 hours this week, which will make a bit up for it. My focus this week is and will still be on swimming and running. My bike sessions are primarily to keep my condition at a decent level, and because I enjoy it.
I am really looking forward to try Playitas. Week 49 is an official Danish Triathlon Federation week, so there will be a lot of other triathletes. And I will be following the official program set out by the coaches. One of them is Rasmus Henning and he will be looking at my swimming, which I look forward too. I expect to be “sharking” faster when I’m back. There will be taken videos of each triathlete under the water. I will try to post it here if possible, if I don’t look too ridiculous… So I probably won’t post anything… ;-) They will also be looking at my running technique. I expect them to tell me to “pull those knees higher!” And I am off course really looking forward to do some serious climbing on the bike! There are only three official bike sessions during week 49, but I will for sure be going out each day. I want to give those climbs some seriously violence! They aren’t that long, but then you just have to do them over and over again.
I will be alone in Week 50, but there should be one of two other triathletes there and perhaps a Pro Cycling Team… ;-) That’s right. Go on my son. If the internet is working properly down there, I will give you some updates each day and hopefully including some great pics.
I have only been on training camp one time before as a triathlete. That was in March of this year in Nice. My brother and I were there to check out the conditions for the IM France. Great week and the weather were sensational. And if you are Nice at that time, you have to hook up with the Paris-Nice peloton. We saw them on the last stage on the top of the famous Col de la Porte. I off course was first up. But I guess it is easy when your competitor drops his bike on the side of the road… And weighs 10 kilos more… But every win counts ;-) And btw is was bloody cold on the top. And still all the Pro cyclists had shorts and shirts on. Including the first Pro rider on the top, Alberto Contador :-)
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I had an hour treatment by Christian Zwettler on Saturday, and he said that my legs didn’t feel as tensed as before. It didn’t take him too long to loosen the muscles up this time. So I am hoping that this is a good sign for the future. I do have some small overload injuries in my Achilles Tendons, but it is probably due to the increasingly running load, but nothing to get nervous about. Just need some time to get use to the load.
My weight is down to 74.5 kilos. My fat percent is still way too high, but I am not trying to either loose weight or fat. I don’t think this is the period to aim for that. I am still eating a bit too much, as I love good food, but I am not eating as many cakes as in the past ;-) But I am almost afraid that I will be too light at some point. There is definitely a point in long distance triathlon, where light is too light. But I’ll address that problem if I reach it… ;-) Not the poorest problem to have if it comes to that…
But the lighter you are the faster you’ll be on the run. And I can really feel that. I was running with my brother Andreas aka Sir Andy Stone on Friday, and I could have destroyed him for good that day. And I must admit that the Nike Lunarglide has gotten a bit better. But still believe they are way too wide in the forefoot, which still is very annoying. I am afraid that the laces will break soon…
My training in Week 45 wasn’t fantastic, but just decent. Had a few good days and many bad days ;-) I got 17 hours in the book, which is satisfying. I didn’t have the swims that I would have liked, but I hope to get in 4-5 hours this week, which will make a bit up for it. My focus this week is and will still be on swimming and running. My bike sessions are primarily to keep my condition at a decent level, and because I enjoy it.
I am really looking forward to try Playitas. Week 49 is an official Danish Triathlon Federation week, so there will be a lot of other triathletes. And I will be following the official program set out by the coaches. One of them is Rasmus Henning and he will be looking at my swimming, which I look forward too. I expect to be “sharking” faster when I’m back. There will be taken videos of each triathlete under the water. I will try to post it here if possible, if I don’t look too ridiculous… So I probably won’t post anything… ;-) They will also be looking at my running technique. I expect them to tell me to “pull those knees higher!” And I am off course really looking forward to do some serious climbing on the bike! There are only three official bike sessions during week 49, but I will for sure be going out each day. I want to give those climbs some seriously violence! They aren’t that long, but then you just have to do them over and over again.
I will be alone in Week 50, but there should be one of two other triathletes there and perhaps a Pro Cycling Team… ;-) That’s right. Go on my son. If the internet is working properly down there, I will give you some updates each day and hopefully including some great pics.
I have only been on training camp one time before as a triathlete. That was in March of this year in Nice. My brother and I were there to check out the conditions for the IM France. Great week and the weather were sensational. And if you are Nice at that time, you have to hook up with the Paris-Nice peloton. We saw them on the last stage on the top of the famous Col de la Porte. I off course was first up. But I guess it is easy when your competitor drops his bike on the side of the road… And weighs 10 kilos more… But every win counts ;-) And btw is was bloody cold on the top. And still all the Pro cyclists had shorts and shirts on. Including the first Pro rider on the top, Alberto Contador :-)
søndag den 1. november 2009
El Grande Temporali aka The Lean Mean Time Trial Machine aka ME!!! on single MTB tracks… Not the greatest combo ;-)
I finally got my new Mountain bike this week. I bought a Trek 6300. Not really a lot of considering behind the actual purchase and to why I bought this instead of another. As I haven’t owned a MTB before, I obviously don’t have a great insight on MTB equipment. I once had a bike, which I won in a fantasy competition, which kind of reminded of a MTB, but it didn’t have any suspension, which I all ready can feel makes a great difference.
The ride started at 8am, and we had a hope to make it to ”Hareskoven” by 9am to meet up with the Cycling Concept guys. But we very quickly realized that 4 hours would be too long. My brother was with me, and it was also his first real MTB ride, so better start up a bit easy instead of killing our ”love” for MTB on the first day.
We rode instead to ”Eremitagen” and saw a good number of herds. Rode around there for a bit and then headed towards ”Geels Skov” and ”Rode Skov”. There we found two different MTB single track routes and that was a dramatic change. That is really something different from riding my time trial bike... We were all over the place riding like the sissy versions of Bambie… Needs a lot of practice before we will master this event. Took some near dives a few times but managed to stay on the bike today. My brother don’t have clip-on pedals on his MTB, mainly because he will be doing some Cross Duathlon races this winter, which I may join him in. It was difficult for me to stay on the bike on the technical sessions, as I didn’t want to clip out of the pedals as single tracks are a bit difficult to start on again, but at the same time my technical skills are almost non-existing, so had to fight to actually keep moving forward…
Today I also realized that MTB training actually can be great fun. But it was also just my second attempt at this sport ever… My first ride was in Lanzarote four years ago, where we had borrowed some bikes and did some trail biking. But it was just bump after bump after bump, and my head was just exploding by the end of it… I really haded it. But it may just have been the poor bike...
The winter may be offseason and base weeks for the coming season, but it is also the season for alternative training. And MTB training will be part of my alternative training for sure.
I have bought my MTB with the target of getting outdoor winter training, so I can get some wind on my nose. And to improve my technical skills, so I will be better on the downhill sections and in the turns. The turns are my biggest weakness on the bike, and I have lost way too much time in turns in the past. This will change in 2010.
Following last week, which ended up be a very easy one mainly due to some light illness, this week has been an improvement. I am still a bit under the weather, but just need to get used to the damn cold. I very easily get cold, so I hope it won’t get a lot colder than today with 6 degrees. And I wouldn’t mind the wind to relax a bit. It will be a hard winter, if it continues as it has started.
My training this week:
Swim: 3hrs (4 sessions)
Bike: 9.30hrs (7.15hrs indoor/4 sessions + 2.15hrs MTB)
Run: 3hrs (5 sessions – 4 post bike)
The ride started at 8am, and we had a hope to make it to ”Hareskoven” by 9am to meet up with the Cycling Concept guys. But we very quickly realized that 4 hours would be too long. My brother was with me, and it was also his first real MTB ride, so better start up a bit easy instead of killing our ”love” for MTB on the first day.
We rode instead to ”Eremitagen” and saw a good number of herds. Rode around there for a bit and then headed towards ”Geels Skov” and ”Rode Skov”. There we found two different MTB single track routes and that was a dramatic change. That is really something different from riding my time trial bike... We were all over the place riding like the sissy versions of Bambie… Needs a lot of practice before we will master this event. Took some near dives a few times but managed to stay on the bike today. My brother don’t have clip-on pedals on his MTB, mainly because he will be doing some Cross Duathlon races this winter, which I may join him in. It was difficult for me to stay on the bike on the technical sessions, as I didn’t want to clip out of the pedals as single tracks are a bit difficult to start on again, but at the same time my technical skills are almost non-existing, so had to fight to actually keep moving forward…
Today I also realized that MTB training actually can be great fun. But it was also just my second attempt at this sport ever… My first ride was in Lanzarote four years ago, where we had borrowed some bikes and did some trail biking. But it was just bump after bump after bump, and my head was just exploding by the end of it… I really haded it. But it may just have been the poor bike...
The winter may be offseason and base weeks for the coming season, but it is also the season for alternative training. And MTB training will be part of my alternative training for sure.
I have bought my MTB with the target of getting outdoor winter training, so I can get some wind on my nose. And to improve my technical skills, so I will be better on the downhill sections and in the turns. The turns are my biggest weakness on the bike, and I have lost way too much time in turns in the past. This will change in 2010.
Following last week, which ended up be a very easy one mainly due to some light illness, this week has been an improvement. I am still a bit under the weather, but just need to get used to the damn cold. I very easily get cold, so I hope it won’t get a lot colder than today with 6 degrees. And I wouldn’t mind the wind to relax a bit. It will be a hard winter, if it continues as it has started.
My training this week:
Swim: 3hrs (4 sessions)
Bike: 9.30hrs (7.15hrs indoor/4 sessions + 2.15hrs MTB)
Run: 3hrs (5 sessions – 4 post bike)
onsdag den 28. oktober 2009
New Running Shoes… Happy Days :-)
Is there anything better than getting new gear… The look of them… The smell of them… The feel of them… All of ones senses are in action. And then you haven’t even started using them :-)This time it was a new pair of running shoes which I hadn’t tried before and I wasn’t sure what to expect. The last 2½ years I have been running in Nike Vomero. This is cushioned neutral shoe which is super soft and very comfortable. I am a neutral runner and can actually have a tendency to underpronate a bit. I like my shoes to be very soft so I can better feel them and the ground as I move forward. I want them to give me some bounce and take some of the pressure away from the knees. I have a tender forefoot, and it can really destroy my run if the shoes are not soft enough. I run very much on my heel and I am definitely not a mid- or forefoot runner or just close to it. I have found the last two versions of the Vomero to have become too stabile and it has taken some of the comfort and softness out of them. It is still soft but I have appreciated the first versions more and I have therefore been looking to try something else.
The choice went on the new Nike Lunarglide. It is a light shoe weighing in at just 300 kilograms for a size US 9, which is not much if they should be able to handle longer distances. Design wise they are really among the very best in running shoes. I have very rare in the past enjoyed the design and colours of any running shoe, but these just makes me feel like the coolest looking runner ever! These are also built after Nike’s new Dynamic Support system, which should also make them suitable for mild overpronators.
Now to the verdict… ;-) On asphalt I don’t feel they are soft enough. Obviously I am used to run in a very soft cushioned shoe so anything will feel hard. But I definitely don’t feel any bounce from them. They make me move my first impact to the ground further to the front so I don’t land on my heel as much. So they make me run a bit differently. The fact that I am not in touch with the ground as long as I am used to obviously makes me run faster. I have almost been flying on some runs! So maybe it is just a question of me adapting to them. I found them harder on my calf and knee which I don’t enjoy and which makes me uncomfortable. The biggest problem with them is all though the very loose fitting. I have a low wrist and a narrow foot. I am use to tighten my shoes a lot for them to fit properly, but haven’t experience it to be a problem in the past. But in the forefoot they are strangely wide and for them to fit I really have to tighten them a lot so I almost do violence to them. That definitely takes some of the running experience out of them. They don’t have the same nice and comfy fitting like the Nike Free for instance. I don’t consider these to be an option on the longer distances like the Ironman. I have tried light weight shoes which feel softer than these. So I will use them in runs up to 15 km., and may increase that number until I get more used to them. But will stick to my Nike Vomero for now on the longer distances :-)
Check out this video with more details on the Dynamic Support. Actually quite informative.
http://www.youtube.com/watch?v=GfP7_O8tTJI
I have also purchased a pair of Nike Lunartrainer, but I haven’t tried them yet. The fit all though seems tighter and more comfy, which it also should in a light weight shoe, so my first impression of them is good, but we’ll see when they hit the asphalt… ;-)
lørdag den 24. oktober 2009
Sign up for races and visualize!
I use visualization a lot in my training. Especially on the days where I am not feeling too good. On those days it can sometime be even more important to finish the training session which you initially had planned. That helps boost your mood, your motivation, your self confidence and improves the quality in the training and eventually improves your race performance. And on those days, visualizing your self in great moments can be a real motivation booster!
But getting thru a training session, where you just feel like crap, can be difficult in any sense. And if you feel poor or not motivated even before the start it can’t sometimes feel unmanageable to get it all together. Your pulse may be ridiculous. It may be jumping up and down. It may be way too high or you just can’t get it over 70%, but your body is still feeling like retirement would be the sane thing to do next. The latter I felt today. I have had three days where I have been slightly under the weather, which btw is very poor, and I have not been feeling anywhere near great since Sunday. But today I actually felt ok, when I got up at the crack of dawn in the darkness. I was scheduled to do two spinning hours at 8am. The first 30 minutes went fine. The pulse was reacting quite normal, and I felt I was back to level. But then it just started cracking and my legs went heavier and heavier. And then I started to feel dizzy and as soon as the first hour finished I found myself a bench to sit on. Shit! Obviously not quite feeling ok yet. Have had a lot of cramps in my feet the last 2 days and I think that I have had a virus of some sort which hopefully will leave by the end of the weekend.
Most of you Ironman Triathletes have probably signed up for your main race in 2010. You basically have too if you wish to do the biggest Hawaii qualification races. And it should be a very good thing in regards to each of our training. When I have a race, which I wish to do well in, it is always in the back of my mind in a positive way. That is the long term target. It may be many months into the future. But why not use that race in every positive sense? Why not really abuse it?
I visualize myself all the time in my training and not just during, but also prior to the actual session. If you are not sure that you want to train. You are just feeling bloody tired. Something is just not working, and every excuse in the book is popping up in your thoughts. Then think about why you are training. What are your reasons? What would be the good thing if you train? What do you wish to achieve with your training? Will it be wise then to train? Will it have poor effect on my future goals if I don’t train today?
There probably isn’t the bike route or the finish line in an Ironman race, which I haven’t visualized myself racing on at some point… When I am running, it is always nice to think ahead and see myself cross the finish line with the overall time on the scoreboard :-) which is off course always a sincere low one…
Sometimes maybe just a quick “one second thought” is enough to get me back on track. To get myself back on track to why I am training. To why I am doing this. What are my goals? What is my next race? Visualize it if necessary. And we all know the feeling after training. It is just a great feeling. Especially if it have been a successful one.
There is obviously also the advantage of being signed up for your races in good time ahead, that you’ll be more motivated to eat healthy and sensible. And especially during these winter times, where I think many of us will have a greater tendency to allow ourselves more cakes, candy, fat, sugar etc. But it definitely helps me when I am at the Supermarket that I have a race planned for the future. I am signed up. There is no excuse. When I am craving for something unhealthy I try to ask myself: “Will you actually feel better after you have eaten this”? And this answer is probably always NOPE. But I am for sure not fanatic about the foods I expose myself too. But I am improving. And every tool can be used to not fall into some bad habits. I have in many years tried to eat as organic as possible, but obviously even organic cinnamon buns with chocolate frosting also have calories in them…
Finally, besides plenty of others advantages, then I think we all have experienced, and perhaps even ourselves… can sometimes plan to do a certain race with all the right intentions. And tell people around us, that we will do this race and we really have all the right intentions in us, and we sincerely mean it. But we are not signed up for it… Why not? When should I sign up for the race? Sign up for it! If you are signed up, the risk of you loosing your motivation and find all the excuses in the book, is a lot higher, than if you have paid your start fee and everything is planned for you to perhaps even peak on this date.
Enjoy the Winter! I am ;-)
But getting thru a training session, where you just feel like crap, can be difficult in any sense. And if you feel poor or not motivated even before the start it can’t sometimes feel unmanageable to get it all together. Your pulse may be ridiculous. It may be jumping up and down. It may be way too high or you just can’t get it over 70%, but your body is still feeling like retirement would be the sane thing to do next. The latter I felt today. I have had three days where I have been slightly under the weather, which btw is very poor, and I have not been feeling anywhere near great since Sunday. But today I actually felt ok, when I got up at the crack of dawn in the darkness. I was scheduled to do two spinning hours at 8am. The first 30 minutes went fine. The pulse was reacting quite normal, and I felt I was back to level. But then it just started cracking and my legs went heavier and heavier. And then I started to feel dizzy and as soon as the first hour finished I found myself a bench to sit on. Shit! Obviously not quite feeling ok yet. Have had a lot of cramps in my feet the last 2 days and I think that I have had a virus of some sort which hopefully will leave by the end of the weekend.
Most of you Ironman Triathletes have probably signed up for your main race in 2010. You basically have too if you wish to do the biggest Hawaii qualification races. And it should be a very good thing in regards to each of our training. When I have a race, which I wish to do well in, it is always in the back of my mind in a positive way. That is the long term target. It may be many months into the future. But why not use that race in every positive sense? Why not really abuse it?
I visualize myself all the time in my training and not just during, but also prior to the actual session. If you are not sure that you want to train. You are just feeling bloody tired. Something is just not working, and every excuse in the book is popping up in your thoughts. Then think about why you are training. What are your reasons? What would be the good thing if you train? What do you wish to achieve with your training? Will it be wise then to train? Will it have poor effect on my future goals if I don’t train today?
There probably isn’t the bike route or the finish line in an Ironman race, which I haven’t visualized myself racing on at some point… When I am running, it is always nice to think ahead and see myself cross the finish line with the overall time on the scoreboard :-) which is off course always a sincere low one…
Sometimes maybe just a quick “one second thought” is enough to get me back on track. To get myself back on track to why I am training. To why I am doing this. What are my goals? What is my next race? Visualize it if necessary. And we all know the feeling after training. It is just a great feeling. Especially if it have been a successful one.
There is obviously also the advantage of being signed up for your races in good time ahead, that you’ll be more motivated to eat healthy and sensible. And especially during these winter times, where I think many of us will have a greater tendency to allow ourselves more cakes, candy, fat, sugar etc. But it definitely helps me when I am at the Supermarket that I have a race planned for the future. I am signed up. There is no excuse. When I am craving for something unhealthy I try to ask myself: “Will you actually feel better after you have eaten this”? And this answer is probably always NOPE. But I am for sure not fanatic about the foods I expose myself too. But I am improving. And every tool can be used to not fall into some bad habits. I have in many years tried to eat as organic as possible, but obviously even organic cinnamon buns with chocolate frosting also have calories in them…
Finally, besides plenty of others advantages, then I think we all have experienced, and perhaps even ourselves… can sometimes plan to do a certain race with all the right intentions. And tell people around us, that we will do this race and we really have all the right intentions in us, and we sincerely mean it. But we are not signed up for it… Why not? When should I sign up for the race? Sign up for it! If you are signed up, the risk of you loosing your motivation and find all the excuses in the book, is a lot higher, than if you have paid your start fee and everything is planned for you to perhaps even peak on this date.
Enjoy the Winter! I am ;-)
onsdag den 21. oktober 2009
What is offseason?
Offseason for any athlete in an individual sport is very different. But especially in triathlon where we all have different goals and races to prepare for.
To me offseason is the time of year where I don’t have any race to prepare for. It is the period where I don’t have “to stress” about having to do some specific sessions. I can basically just train and do what I want and not necessarily what I need.
Offseason for me is right now and I have had offseason since Ostseeman the 3rd of August. But as offseason is very individually then it is off course also a definition matter. You may also call it Rest Weeks. To some people my training the last month and a half or so would be defined as base weeks. And maybe I would as well. Even though it has not really been my intention. So physically my training load since start September should probably be defined as Base Weeks. But mentally I still define this period as offseason. I have a plan for the training that I would like to do, but that is primarily due to practical reasons. I can change it any second I want and I just do the training which I feel like. It is all though the case that I love to train and the last four weeks the training load has been over 15 per week. So having days where I don’t train is very rare for me. I don’t believe in rest days. I believe in easy days, where I just train 45 minutes or so. But I don’t like days, where I don’t train at all. Then my body the day after needs an electrical shot to get going again. I have to admit that as I love to train and that is the reason why I do Triathlon then I very rarely do sessions which I don’t want to do. I usually always want to train, so this time a year I sometimes also have to tell myself that I must not train more today! No need to peak in January…
Next week my training will be more organized and I will move into my base training for next season. I also wish to be in a decent shape in week 49 and week 50. I will get back to the reason at a later stage.
My training load next week should look like this. But it will still be depending on how I feel physical as well as mentally, so the number of hours are at this moment a bit volatile.
Swim: 3-4hrs
Bike: 7-12hrs
Run: 2½-5hrs
Enjoy your offseason ;-)
To me offseason is the time of year where I don’t have any race to prepare for. It is the period where I don’t have “to stress” about having to do some specific sessions. I can basically just train and do what I want and not necessarily what I need.
Offseason for me is right now and I have had offseason since Ostseeman the 3rd of August. But as offseason is very individually then it is off course also a definition matter. You may also call it Rest Weeks. To some people my training the last month and a half or so would be defined as base weeks. And maybe I would as well. Even though it has not really been my intention. So physically my training load since start September should probably be defined as Base Weeks. But mentally I still define this period as offseason. I have a plan for the training that I would like to do, but that is primarily due to practical reasons. I can change it any second I want and I just do the training which I feel like. It is all though the case that I love to train and the last four weeks the training load has been over 15 per week. So having days where I don’t train is very rare for me. I don’t believe in rest days. I believe in easy days, where I just train 45 minutes or so. But I don’t like days, where I don’t train at all. Then my body the day after needs an electrical shot to get going again. I have to admit that as I love to train and that is the reason why I do Triathlon then I very rarely do sessions which I don’t want to do. I usually always want to train, so this time a year I sometimes also have to tell myself that I must not train more today! No need to peak in January…
Next week my training will be more organized and I will move into my base training for next season. I also wish to be in a decent shape in week 49 and week 50. I will get back to the reason at a later stage.
My training load next week should look like this. But it will still be depending on how I feel physical as well as mentally, so the number of hours are at this moment a bit volatile.
Swim: 3-4hrs
Bike: 7-12hrs
Run: 2½-5hrs
Enjoy your offseason ;-)
fredag den 16. oktober 2009
Race reports from Hawaii
It is fascinating to read race reports from Hawaii. Especially these two are great fun to read and a lot of interesting and useful details to take from them.
http://www.chrismccormack.com/blog/ironmanhawaii
http://www.rasmushenning.com/
(Click on “blog” at the top on the left side panel.)
http://www.chrismccormack.com/blog/ironmanhawaii
http://www.rasmushenning.com/
(Click on “blog” at the top on the left side panel.)
mandag den 12. oktober 2009
Ironman Hawaii Night: The Top 10 Up’s and Down’s
Top 10 – Up’s:
1. Chris Lieto’s well deserved 2nd place after some brave bike riding. I have to admit that prior to Saturdays race I was not really a Lieto fan. Maybe due to his response to the initial and then reversed rule change of compression socks. But I respect athletes that are not afraid to go hard on the bike and who take chances. Respect.
2. Rasmus Henning’s 5th place just 17 days after he broke his hand. Ironman...
3. Chris McCormack’s 4th place. He really showed some serious heart on the run and showed that even though you are a former World Champion every place counts at Hawaii.
4. My dinner plate of 4 steaks, 1 kilo of French fries and 500ml of béarnaise sauce. Go on my son…
5. Bent Andersen’s win in Age Group 45-49 in 9:11 and 45th Overall. Wow.
6. Craig Alexander’s win. Amazing talent. Should be first here but was almost too expected.
7. The half of chocolate tarte with berries for dessert…
8. Andy Potts’ finishing run in 2:52 which gave him a 9th place.
9. Dirk Bockel from Luxembourg finished 7th in his debut.
10. Mirinda Carfrae’s run in 2:56
Top 10 – Down’s:
1. Where was my training the day after Hawaii… Tough night just to watch the race. I am still bloody beat.
2. Andy Potts’ bike split in 4:46.
3. The lack of candy on the table at 2am…
4. Eneke Llanos’s 14th place. Ran in 3:05. Not up to his standard.
5. Did Philip Graves went too hard on the bike… Finished the run in 3:37. But great stuff just to finish. Will do him good in the future.
6. Cameron Brown’s 22nd place. Dissapointing. Was expecting more.
7. Why am I watching this on the Internet… Could do with a race soon…
8. Charlotte Kolters had to withdraw because of blisters… Better luck at the 70.3 Worlds.
9. The 19 minute time difference between Chrissie Wellington and runner-up.
10. Jimmy Johnsen withdrew due to a mechanical on the bike which caused him to dehydrate… Better luck at the 70.3 Worlds. He will be doing IM Western Australia early December - not the 70.3 Worlds (changed 21/10/09)
1. Chris Lieto’s well deserved 2nd place after some brave bike riding. I have to admit that prior to Saturdays race I was not really a Lieto fan. Maybe due to his response to the initial and then reversed rule change of compression socks. But I respect athletes that are not afraid to go hard on the bike and who take chances. Respect.
2. Rasmus Henning’s 5th place just 17 days after he broke his hand. Ironman...
3. Chris McCormack’s 4th place. He really showed some serious heart on the run and showed that even though you are a former World Champion every place counts at Hawaii.
4. My dinner plate of 4 steaks, 1 kilo of French fries and 500ml of béarnaise sauce. Go on my son…
5. Bent Andersen’s win in Age Group 45-49 in 9:11 and 45th Overall. Wow.
6. Craig Alexander’s win. Amazing talent. Should be first here but was almost too expected.
7. The half of chocolate tarte with berries for dessert…
8. Andy Potts’ finishing run in 2:52 which gave him a 9th place.
9. Dirk Bockel from Luxembourg finished 7th in his debut.
10. Mirinda Carfrae’s run in 2:56
Top 10 – Down’s:
1. Where was my training the day after Hawaii… Tough night just to watch the race. I am still bloody beat.
2. Andy Potts’ bike split in 4:46.
3. The lack of candy on the table at 2am…
4. Eneke Llanos’s 14th place. Ran in 3:05. Not up to his standard.
5. Did Philip Graves went too hard on the bike… Finished the run in 3:37. But great stuff just to finish. Will do him good in the future.
6. Cameron Brown’s 22nd place. Dissapointing. Was expecting more.
7. Why am I watching this on the Internet… Could do with a race soon…
8. Charlotte Kolters had to withdraw because of blisters… Better luck at the 70.3 Worlds.
9. The 19 minute time difference between Chrissie Wellington and runner-up.
10. Jimmy Johnsen withdrew due to a mechanical on the bike which caused him to dehydrate… Better luck at the 70.3 Worlds. He will be doing IM Western Australia early December - not the 70.3 Worlds (changed 21/10/09)
torsdag den 8. oktober 2009
Weighed in at 74.9 kilos…
The last 2½ weeks my training has been going ok. Not super, but that is expected. Some sessions I feel quite good, other sessions I feel like offseason should start again tomorrow and last a few years...
The training load the past two weeks has been 20 and 15 hours and this week I will probably hit around 16-17 hours. It may sound like a lot in off-season. And it is definitely in the high numbers of what I am used to train and should be defined as hard weeks. But it is not really hard sessions. Some easier bike sessions, swimming with main focus on my technique and short slow runs. I also have a hope that I will be tested in early December, so I better turn up in a condition better than crap… But I’ll get back to that at a later stage. The following weeks I will probably turn the intensity on the runs a notch or two up. In 2½ weeks I will hopefully do a short 10k test, to see what my level of performance is at a distance, which does not suit me at all. But it will be a good guidance point for reference in the winter period.
I weighed my self yesterday. Very rare I do that. You just loose focus if you do that too often instead of focusing on your overall condition. But lost about two kilos, so I am under my race weight. Maybe I should change my expectations to my race weight. I’m actually lighter than at both IM France and especially at Ostseeman. I am 191 cm., so 75 kilos seems like a ok weight. I expect to stay around that number in the future, as I will probably gain muscle weight and loose fat the next six months. That is at least my target.
Mexican food as dinner on the day of the Worlds in Hawaii… Is that acceptable… Well, as my brother is half Mexican and is believed to be the long expected unknown brother of Michael Rasmussen, then I think I’ll just accept this quietly… Mexican food it is on Saturday eve…
The training load the past two weeks has been 20 and 15 hours and this week I will probably hit around 16-17 hours. It may sound like a lot in off-season. And it is definitely in the high numbers of what I am used to train and should be defined as hard weeks. But it is not really hard sessions. Some easier bike sessions, swimming with main focus on my technique and short slow runs. I also have a hope that I will be tested in early December, so I better turn up in a condition better than crap… But I’ll get back to that at a later stage. The following weeks I will probably turn the intensity on the runs a notch or two up. In 2½ weeks I will hopefully do a short 10k test, to see what my level of performance is at a distance, which does not suit me at all. But it will be a good guidance point for reference in the winter period.
I weighed my self yesterday. Very rare I do that. You just loose focus if you do that too often instead of focusing on your overall condition. But lost about two kilos, so I am under my race weight. Maybe I should change my expectations to my race weight. I’m actually lighter than at both IM France and especially at Ostseeman. I am 191 cm., so 75 kilos seems like a ok weight. I expect to stay around that number in the future, as I will probably gain muscle weight and loose fat the next six months. That is at least my target.
Mexican food as dinner on the day of the Worlds in Hawaii… Is that acceptable… Well, as my brother is half Mexican and is believed to be the long expected unknown brother of Michael Rasmussen, then I think I’ll just accept this quietly… Mexican food it is on Saturday eve…
tirsdag den 6. oktober 2009
Happy Days… Well, not quite yet… But Saturday is coming closer…
On Saturday the 10th of October most Danes will be watching the local derby against the Swedes, where we can qualify for the World Championships next year. My brother and I will also be watching the match. But definitely not as closely as we normally would do. We, together with the rest of the triathlon world, will have a firm eye on Hawaii from 18:45CET.
We will have one tele showing the football match, but the biggest tele will be showing the live video from Hawaii. And off course we will have a laptop each to be on top on all the splits coming in on the live coverage.
It will be a great evening and night which probably won’t end until 4am at the earliest. But no matter what the final result will be, it will for sure be worth it.
The biggest problem to solve for us before Saturday is to decide what to have for dinner… On a day like that we will allow ourselves something delicious and full on carbs… Or maybe two of those… But what to choose… What to choose… When you can pick anything from a huge number of nice dishes, which you normally try to keep your hands off, then it is very difficult. Can anything leave up to the expectations... So it will probably end up being a healthy green dinner and fruit for the rest of evening…;-) All though right now a very large steak with French fries and béarnaise sauce seems very attractive. But tomorrow it will for sure be something else… We’ll see :-)
We will have one tele showing the football match, but the biggest tele will be showing the live video from Hawaii. And off course we will have a laptop each to be on top on all the splits coming in on the live coverage.
It will be a great evening and night which probably won’t end until 4am at the earliest. But no matter what the final result will be, it will for sure be worth it.
The biggest problem to solve for us before Saturday is to decide what to have for dinner… On a day like that we will allow ourselves something delicious and full on carbs… Or maybe two of those… But what to choose… What to choose… When you can pick anything from a huge number of nice dishes, which you normally try to keep your hands off, then it is very difficult. Can anything leave up to the expectations... So it will probably end up being a healthy green dinner and fruit for the rest of evening…;-) All though right now a very large steak with French fries and béarnaise sauce seems very attractive. But tomorrow it will for sure be something else… We’ll see :-)
mandag den 5. oktober 2009
Give it some violence…
The British’s have something with words and expressions. I saw the first half of Arsenal vs. Blackburn yesterday (not a fan of either btw…), and the co-commentator kept saying: “Give it some violence”. For instance when Vermaelen scored a goal with a great hard shot. What a great expression. It really illustrates a situation.
I can’t wait to give my training load some violence… My running load is increasing slowly. Went for a run as the sun came down tonight. 45 min. at a violent speed. Nice to see that my running condition is not too bad, even though this was my longest run in two months.
Haven’t been able to swim since Wednesday. Mainly due to practical reasons which will be sorted out this week. Really looking forward to swim the next four days. Swimming is just a great cardio workout.
I can’t wait to give my training load some violence… My running load is increasing slowly. Went for a run as the sun came down tonight. 45 min. at a violent speed. Nice to see that my running condition is not too bad, even though this was my longest run in two months.
Haven’t been able to swim since Wednesday. Mainly due to practical reasons which will be sorted out this week. Really looking forward to swim the next four days. Swimming is just a great cardio workout.
lørdag den 3. oktober 2009
Challenge Barcelona on Sunday
The first edition of Challenge Barcelona on the Ironman distance is tomorrow and I have a few Danes I want to follow so I am hoping to find a live update some where, even though it seems like the official does not plan to provide me with one.
I had really considered very hard to do this race but after the second Ironman in 5 weeks in early August then I felt like giving my body a bit of rest. I also would like to be able to do Ironman races for the next 10 years at least so better not use all my attempts at such a early stage. But the Challenge Barcelona almost seems like a race that you must do before you die. It is not raced in Barcelona, but up the coast at Maresma. It has a great fast bike course along the coast where you need to do two laps of 90 km. on a out and back flat course. That seems like a race for me. Put you head down and hammer away. I think we’ll see some very quick bike splits tomorrow.
Obviously the race collides with Hawaii which is the only down side about the event. But a great new interesting race at the Ironman circuit and in the Challenge Series.
Now I have to admit that I find the official site a bit confusing. I have been checking the site since spring and especially their list of participants seems to have a default of some sort. So I am not sure which Pro’s will be at the starting line. But none the less the huge favorite seems to be Marcel Zamora. He is a local so should know the course and the conditions well. I saw him at the Ironman France where he posted a new course record in his third consecutive win. His final run is at the highest level and it is bit sad not to see him instead next week at Hawaii. The hot conditions suits him well and he has been competing in Hawaii before. I hope we’ll see what he can do next year. And maybe because I raced against him in Nice he is one of my favorites. And check of the picture below. Marcel Zamora, the winner, and my bike side by side. Fucking hell… Looks damn good :-) When I came to collect my bike in the transition zone after the race, his bike was next to mine. Proud moment. I came to T2 in 15th spot so he was 11 positions ahead me. But maybe the volunteers thought the two most beautiful bikes should be next to each other. I am sure that it was not a coincidence… ;-)
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I am actually also still at the firm conviction that if I had started the bike ride with Zamora, he would not have been in the T2 before me. Even though I had a bit of a shit day in Nice that day. But I got it together and I actually consider my physical and mentally performance that day to be of a higher level than my 3rd place at Ostseeman in 8:45hrs. The experience from that day in Nice will be with me for several years. And I certainly used my experience from a very hard day in Nice to “almost” have a easy day at the Ostseeman. Nothing could be harder than Nice and the cramps and digestion problems I had to overtake from the first minute of the race. Experience is for sure essential on the Ironman distance.
I had really considered very hard to do this race but after the second Ironman in 5 weeks in early August then I felt like giving my body a bit of rest. I also would like to be able to do Ironman races for the next 10 years at least so better not use all my attempts at such a early stage. But the Challenge Barcelona almost seems like a race that you must do before you die. It is not raced in Barcelona, but up the coast at Maresma. It has a great fast bike course along the coast where you need to do two laps of 90 km. on a out and back flat course. That seems like a race for me. Put you head down and hammer away. I think we’ll see some very quick bike splits tomorrow.
Obviously the race collides with Hawaii which is the only down side about the event. But a great new interesting race at the Ironman circuit and in the Challenge Series.
Now I have to admit that I find the official site a bit confusing. I have been checking the site since spring and especially their list of participants seems to have a default of some sort. So I am not sure which Pro’s will be at the starting line. But none the less the huge favorite seems to be Marcel Zamora. He is a local so should know the course and the conditions well. I saw him at the Ironman France where he posted a new course record in his third consecutive win. His final run is at the highest level and it is bit sad not to see him instead next week at Hawaii. The hot conditions suits him well and he has been competing in Hawaii before. I hope we’ll see what he can do next year. And maybe because I raced against him in Nice he is one of my favorites. And check of the picture below. Marcel Zamora, the winner, and my bike side by side. Fucking hell… Looks damn good :-) When I came to collect my bike in the transition zone after the race, his bike was next to mine. Proud moment. I came to T2 in 15th spot so he was 11 positions ahead me. But maybe the volunteers thought the two most beautiful bikes should be next to each other. I am sure that it was not a coincidence… ;-)
.jpg)
I am actually also still at the firm conviction that if I had started the bike ride with Zamora, he would not have been in the T2 before me. Even though I had a bit of a shit day in Nice that day. But I got it together and I actually consider my physical and mentally performance that day to be of a higher level than my 3rd place at Ostseeman in 8:45hrs. The experience from that day in Nice will be with me for several years. And I certainly used my experience from a very hard day in Nice to “almost” have a easy day at the Ostseeman. Nothing could be harder than Nice and the cramps and digestion problems I had to overtake from the first minute of the race. Experience is for sure essential on the Ironman distance.
tirsdag den 29. september 2009
I am cold…
Went for a bike ride after 40 min. swim and 20 min. run. Had a hope of riding close to three hours. But had to cut it short after 1½ hrs. I am not good in the cold. It may be 12-13 degrees, but it is damn windy. Felt like I could be thrown into the ditch any second. Back home my hands are shaking so next time it will be two set of gloves… But it seems like the winter is coming closer and closer. Since I started doing triathlon I have always done the majority of my bike sessions indoor on a spin bike. But I have decided that this needs to be changed. Everyone is also talking about the importance of getting enough D-vitamin, so I better get outside when the sun is shining… It will be difficult the next six months or so to get out on my racing bike so I have decided to invest in a mountain bike. I will train on this at least two times per week, and I will also try to do some cross duathlon races. Next season I will also do more shorter distance triathlon races so some mtb training combined with fast running sessions will be a good start to this. I want to get more speed into my running legs and will be doing more intervals. If I improve my speed on the shorter distance triathlon races, especially on the run, then I eventually will also be a better runner on the Ironman distance, which is my only goal.
mandag den 28. september 2009
5 hrs of swimming… What the fuck…
I have been so fortunate to be invited by Rasmus Henning to join the Danish national team swim training. So far I have been there 4 times starting last Friday. My swim load in the past has on a great week been 1.45hrs... Last week I swam 5 hours! I wouldn’t say I feel beaten. My upper body has adapted well. And for the first time I have had coaches looking at me in the pool and telling me what to do and more importantly what to do different. And all ready I feel a great difference. I need to raise my lower body in the water which will be the most difficult thing to change. Usually my lower body just hangs after me like my body is separated in two parts. Like the coach said to me: “You swim like you’re paralyzed from the navel and down…”. I’m not strong in my lower back/lumbar so it is hard to keep the lower body high in the water. I need to keep my head and actually my entire body steady instead of moving it so much. I go too much from side to side and that may come from my breathing routine as I may go too far back and almost look behind me when I breathe. That is just a few of the things I need to change. To change them I have also started to work with a pull-bouy and swim feet which I find as a sport in itself. But a very effective way to train and change bad habits. All though I need to change many things, I am comfortable that I will learn it and I have no doubt that my goal for 2010 to do the swim in sub 0:57hrs will be reached. That will mean I will be out on the bike course earlier – I will be able to go to the front or as close to it earlier in the race – The risk of bringing someone with me on the bike is lower – And obviously my overall performance will be improved :-)
While we anxiously wait for Hawaii…
http://twitter.com/Chrisjmacca
http://twitter.com/Terenzo1
It is very fascinating to follow two of the top athletes daily program and what they think going up to Hawaii. Terenzo for instance has had his last long ride on Sunday. A bit early in my mind but maybe I should do the same next time... And Macca is just a great athlete and seems like a great down to earth person. Thought his reaction to his mechanical problem last year was very sympathetic and a bit sensational. I would have destroyed something on camera for sure…
http://twitter.com/Terenzo1
It is very fascinating to follow two of the top athletes daily program and what they think going up to Hawaii. Terenzo for instance has had his last long ride on Sunday. A bit early in my mind but maybe I should do the same next time... And Macca is just a great athlete and seems like a great down to earth person. Thought his reaction to his mechanical problem last year was very sympathetic and a bit sensational. I would have destroyed something on camera for sure…
Cadel Evans - Cycling Road World Champion!
Well, I have never had the same hate as many other for some reason have had against Cadel. He is obviously somewhat different that the rest of the top road cyclists, but why dislike a person for being different and being himself… Previously everyone kept saying that he was boring, he never attacks, he’s weird etc. That has never been the case in my world. I remember him in the Giro in 2002 where he totally broke down in a mountain stage where he came as a former MTB rider and was a new interesting rider. Especially the last 3-4 years we have seen him in the front trying to push the pace and win races. But you can’t blame an athlete for not being strong enough. The last two years he has been strong enough and the Worlds was well deserved. I do hope though for him and for the image of cycling that he calms down a bit as he now will ride the Worlds jersey for a year which will give him even more media coverage. For instance such incidents like in the Vuelta where he in a sprint believes Robert Gesink cut him off, which he definitely didn’t, and which Cadel did acknowledge afterwards, but his immediate all though natural reaction to turn into the biggest bitch in pro cycling should be eliminated. Because as a rider Cadel Evans is a fascinating one for sure.
tirsdag den 15. september 2009
Top 10 Preview - World Championship 2009 Hawaii
1. Rasmus Henning
Nationality aside. Team mate aside. Even though this will be Hennings first go at Hawaii, even though this is his first season changing from at short distance triathlete to a long distance triathlete, then on a perfect day Rasmus can outrun anyone in the entire field. Rasmus is good in the heat. He swim among the very best. He won’t loose time on the bike to his main competitors. And he can post a 2:40 on the finishing run. But we still have to acknowledge the fact that this is his first attempt at Hawaii so even though a win is possible, experience and a good feeling is perhaps the most important things to take away from this years race. But he is definitely one of the favorites this year. And I’m sure that he will turn up very well prepared and it is hard to see him being surprised by anything.
2. Craig Alexander
World Champion last year after an impressive finishing run. Has shown great form this year. Just won the 70.3 event in Muskoka in Canada where he posted 1:11:41 on the run on a tough course. He has the ability and the experience to win again.
3. Chris McCormack
Won in 2007 after a solid final run in 2:42. He was second in 2006. Last year he had to abandon after a mechanical problem. This year he has shown some scary form.
4. Timo Bracht
He won the IM Germany and became European Champion in early July. He was second in Half Challenge Barcelona in May. His focus has been on Hawaii. He will be looking for some serious revenge for last year disqualification for not taking a penalty. He was 5th in 2008 and 11th in 2006.
5. Eneko Llanos
A surprise second last year, but he is very consistent Ironman athlete. It is difficult not to see him being in contention for a Top 5 spot. He was 7th in 2007 and 5th in 2006 so he knows Hawaii and have had success here before. He finished second in the IM Germany this year only one minute off.
6. Cameron Brown
Multiple winner of the Ironman New Zealand which he won this year as well. Finished 6th in 2008, 8th in 2006 and 2nd in 2005. He has the experience. He´s capable of a very strong final run. He could very well end up on the podium.
7. Ronnie Schildknecht
He was 4th in Hawaii last year. He has won IM Switzerland the last three years in style. Can post a very fast run and has been there before.
8. Andreas Raelert
He was close to making it to the German Olympic Team, but after not making it he has changed to the long distance races. He ended 2008 with a win in Ironman Arizona. He got 4th in IM Germany but was just 4 minutes from the winner in a very strong field. To me he is probably still more a 70.3 triathlete, and I doubt he will end in the Top 5. But a Top 10 is definitely possible.
9. Terenzo Bozzone
First year in Hawaii. Huge talent. Will get his win in Hawaii at a later stage. Top 10 is possible and maybe even more. Wouldn’t be surprised if he gets it together and puts himself in the contention for more. Took on both Chris McCormack and Cameron Brown to win the 70.3 event in the Philippines in August. The Ironman distance is still quite new to him though but never underestimate youth and great talent.
10. Michael Göhner
Any one winning Challenge Roth in the way Göhner did, must be mentioned as a athlete, who can go far in Hawaii. He posted a 7:55hrs race in the strongest field seen this year with a finishing run in 2:41. He was 18th in 2007 but had to pull out last year due to injury.
Other Top 10 Candidates:
Normann Stadler
Finished 4th in Challenge Roth this year. Two-time World Champion in 2004 and 2006. Finished 12th last year after a poor run. I don’t think he will be in contention this year. Will probably post a very good swim-bike split but I think the race this year will be decided very much on the run. He won’t be able to destroy the field on the bike and his running skills is not good enough to get on the podium. But he is capable of making a surprise and I’m sure he will go for the win.
Patrick Vernay
Very experienced in Hawaii. In the last fife editions he has been in the Top 15 with last years 7th place being his best performance. Not a contender for one of the top spots, but should put in a solid race.
Andy Potts
He crashed heavily in late August at the Chicago Triathlon. He didn’t brake anything but must have been some scare for him. He should normally be a strong Top 10 contender. Last year he was 7th after being first man out of the water. Perhaps the crash will do him good as the break seemed to have been no more than a week. But his experience on the IM distance is still lacking and I think he won’t compete anyway for a podium spot before next year.
Pete Jacobs
He has put in three consecutive podium positions at the Challenge Roth in one of the strongest fields on the IM calendar. He was second at IM Australia and is a solid long distance triathlete. He broke down last year in Hawaii but still managed to finish. He has a 17th place from 2006. He can move into the Top 10 on a good day.
Marino Vanhoenacker
23rd in 2008. Has won IM South Africa as well as IM Austria in 2009. He got second in 70.3 St. Pölten and won 70.3 Antwerp early August. Was sixth in 2006 and fifth in 2007. He could post one of the fastest bike splits of the day and has a solid run. And moreover he has the experience to do well here.
Other Names To Watch:
Faris Al-Sultan
He won in 2005 and got the bronze in both 2004 and 2006. Last year he was 13th, but it seems like his best days are past him. The top results are gone and it is difficult to see coming from behind this year. A Top 20 seems likely though.
Jimmy Johnsen
Johnsen was 25th in his debut in 2007. He has put in some solid performances in Ironman races the last year. He finished 4th in IM Western Australia last December and 4th in IM Australia. He was 4th in 70.3 Switzerland in June and 6th 70.3 Geelong. He is a consistent long distance triathlete who on a good day could move into contention for Top 15 spot.
Chris Lieto
He was 29th in 2008 after posting one of the best bike splits but eventually broke down in the heat. Will still be a athlete that can be in the mix but in a strong field like this years he will have difficulties to contend for a Top 10 spot. Got 9th place in 2006.
Mathias Hecht
He made an impressive debut last year with a 9th place finish. He doesn’t seem however to be in contention for the same position this year in a very strong field. He was 12th in IM Australia and 5th in IM Germany. He finished 3rd in 70.3 Germany in mid-august. This year gaining experience will probably be the most for him to gain besides a Top 20 position.
Petr Vabrousek
Some rate this Czech as somewhat idiotic. I don’t have the number but he is doing more than 10 Ironman races a year. I found it very impressive and to some extend motivating for the rest of us. Would he win races if he did less of them? Would he post faster times if he did less? I am not sure. Only Vabrousek can answer that. None the less he is known by many triathletes around the world because of the number of races that he does. He gets to travel around the world and doing races on the most scenic and epics places. He doesn’t like to train – he likes to race. I have the upmost respect for this man. Impressive. I will follow him yet again in a Ironman race and hope he will do well.
Rutger Beke
He should be listed in the Top 10 but he crashed early September maybe braking his ankle and he looks like a non-starter. Even if he starts any top position seems very unlikely.
Nationality aside. Team mate aside. Even though this will be Hennings first go at Hawaii, even though this is his first season changing from at short distance triathlete to a long distance triathlete, then on a perfect day Rasmus can outrun anyone in the entire field. Rasmus is good in the heat. He swim among the very best. He won’t loose time on the bike to his main competitors. And he can post a 2:40 on the finishing run. But we still have to acknowledge the fact that this is his first attempt at Hawaii so even though a win is possible, experience and a good feeling is perhaps the most important things to take away from this years race. But he is definitely one of the favorites this year. And I’m sure that he will turn up very well prepared and it is hard to see him being surprised by anything.
2. Craig Alexander
World Champion last year after an impressive finishing run. Has shown great form this year. Just won the 70.3 event in Muskoka in Canada where he posted 1:11:41 on the run on a tough course. He has the ability and the experience to win again.
3. Chris McCormack
Won in 2007 after a solid final run in 2:42. He was second in 2006. Last year he had to abandon after a mechanical problem. This year he has shown some scary form.
4. Timo Bracht
He won the IM Germany and became European Champion in early July. He was second in Half Challenge Barcelona in May. His focus has been on Hawaii. He will be looking for some serious revenge for last year disqualification for not taking a penalty. He was 5th in 2008 and 11th in 2006.
5. Eneko Llanos
A surprise second last year, but he is very consistent Ironman athlete. It is difficult not to see him being in contention for a Top 5 spot. He was 7th in 2007 and 5th in 2006 so he knows Hawaii and have had success here before. He finished second in the IM Germany this year only one minute off.
6. Cameron Brown
Multiple winner of the Ironman New Zealand which he won this year as well. Finished 6th in 2008, 8th in 2006 and 2nd in 2005. He has the experience. He´s capable of a very strong final run. He could very well end up on the podium.
7. Ronnie Schildknecht
He was 4th in Hawaii last year. He has won IM Switzerland the last three years in style. Can post a very fast run and has been there before.
8. Andreas Raelert
He was close to making it to the German Olympic Team, but after not making it he has changed to the long distance races. He ended 2008 with a win in Ironman Arizona. He got 4th in IM Germany but was just 4 minutes from the winner in a very strong field. To me he is probably still more a 70.3 triathlete, and I doubt he will end in the Top 5. But a Top 10 is definitely possible.
9. Terenzo Bozzone
First year in Hawaii. Huge talent. Will get his win in Hawaii at a later stage. Top 10 is possible and maybe even more. Wouldn’t be surprised if he gets it together and puts himself in the contention for more. Took on both Chris McCormack and Cameron Brown to win the 70.3 event in the Philippines in August. The Ironman distance is still quite new to him though but never underestimate youth and great talent.
10. Michael Göhner
Any one winning Challenge Roth in the way Göhner did, must be mentioned as a athlete, who can go far in Hawaii. He posted a 7:55hrs race in the strongest field seen this year with a finishing run in 2:41. He was 18th in 2007 but had to pull out last year due to injury.
Other Top 10 Candidates:
Normann Stadler
Finished 4th in Challenge Roth this year. Two-time World Champion in 2004 and 2006. Finished 12th last year after a poor run. I don’t think he will be in contention this year. Will probably post a very good swim-bike split but I think the race this year will be decided very much on the run. He won’t be able to destroy the field on the bike and his running skills is not good enough to get on the podium. But he is capable of making a surprise and I’m sure he will go for the win.
Patrick Vernay
Very experienced in Hawaii. In the last fife editions he has been in the Top 15 with last years 7th place being his best performance. Not a contender for one of the top spots, but should put in a solid race.
Andy Potts
He crashed heavily in late August at the Chicago Triathlon. He didn’t brake anything but must have been some scare for him. He should normally be a strong Top 10 contender. Last year he was 7th after being first man out of the water. Perhaps the crash will do him good as the break seemed to have been no more than a week. But his experience on the IM distance is still lacking and I think he won’t compete anyway for a podium spot before next year.
Pete Jacobs
He has put in three consecutive podium positions at the Challenge Roth in one of the strongest fields on the IM calendar. He was second at IM Australia and is a solid long distance triathlete. He broke down last year in Hawaii but still managed to finish. He has a 17th place from 2006. He can move into the Top 10 on a good day.
Marino Vanhoenacker
23rd in 2008. Has won IM South Africa as well as IM Austria in 2009. He got second in 70.3 St. Pölten and won 70.3 Antwerp early August. Was sixth in 2006 and fifth in 2007. He could post one of the fastest bike splits of the day and has a solid run. And moreover he has the experience to do well here.
Other Names To Watch:
Faris Al-Sultan
He won in 2005 and got the bronze in both 2004 and 2006. Last year he was 13th, but it seems like his best days are past him. The top results are gone and it is difficult to see coming from behind this year. A Top 20 seems likely though.
Jimmy Johnsen
Johnsen was 25th in his debut in 2007. He has put in some solid performances in Ironman races the last year. He finished 4th in IM Western Australia last December and 4th in IM Australia. He was 4th in 70.3 Switzerland in June and 6th 70.3 Geelong. He is a consistent long distance triathlete who on a good day could move into contention for Top 15 spot.
Chris Lieto
He was 29th in 2008 after posting one of the best bike splits but eventually broke down in the heat. Will still be a athlete that can be in the mix but in a strong field like this years he will have difficulties to contend for a Top 10 spot. Got 9th place in 2006.
Mathias Hecht
He made an impressive debut last year with a 9th place finish. He doesn’t seem however to be in contention for the same position this year in a very strong field. He was 12th in IM Australia and 5th in IM Germany. He finished 3rd in 70.3 Germany in mid-august. This year gaining experience will probably be the most for him to gain besides a Top 20 position.
Petr Vabrousek
Some rate this Czech as somewhat idiotic. I don’t have the number but he is doing more than 10 Ironman races a year. I found it very impressive and to some extend motivating for the rest of us. Would he win races if he did less of them? Would he post faster times if he did less? I am not sure. Only Vabrousek can answer that. None the less he is known by many triathletes around the world because of the number of races that he does. He gets to travel around the world and doing races on the most scenic and epics places. He doesn’t like to train – he likes to race. I have the upmost respect for this man. Impressive. I will follow him yet again in a Ironman race and hope he will do well.
Rutger Beke
He should be listed in the Top 10 but he crashed early September maybe braking his ankle and he looks like a non-starter. Even if he starts any top position seems very unlikely.
fredag den 11. september 2009
Compression socks in Hawaii will be allowed anyway!
http://www.slowtwitch.com/News/Compression_sock_ban_reversed_1009.html
Maybe my e-mail made an impact after all... Nope, I don't think so. But great news that the rule change has been reversed. Anyone who had or would have argued in favour of this rule change would have done so with a different agenda than actually the argument that they can't see the triathletes age...
Hawaii is coming even closer after this great news. What a major showdown we all have in store.
Maybe my e-mail made an impact after all... Nope, I don't think so. But great news that the rule change has been reversed. Anyone who had or would have argued in favour of this rule change would have done so with a different agenda than actually the argument that they can't see the triathletes age...
Hawaii is coming even closer after this great news. What a major showdown we all have in store.
torsdag den 10. september 2009
The most ridiculous rule change I have ever seen…
I am amazed… WTC have banned compression socks, calf guards etc., or anything that will cover your age stated on your calf. So these are banned at the World Championships in Hawaii. The argument is that the other athletes can't see your age when you pass them if your calf is covered. Come again... What the fuck! Is this for real?
I have never seen such a poor decision in my few years as a Ironman triathlete. As soon as I read this I wrote a very impulsive mail to the WTC. No doubt that I will gain nothing from that e-mail. But I can not imagine that the majority believes that banning compression socks or anything that covers your calf so your competitors can’t see your age is any kind of solution. If that really is a problem for some athletes there are many other solutions than to make a unseen rule to ban a specific garment. What if is cold? What if I want to wear something for the sun? I for instance wear arm sleeves to keep myself as cool as possible. I am aware that the start number on my arm then is not always visible. But where are our priorities? Is it most important that other athletes can see my age than I get the best possible performance? The athletes should race against themselves instead of concentrating on others and stop being so petty as this obviously show that some are.
We have start numbers on our bag on the bike. Why not make it a rule then that you must wear the start number stating your age on the bag on the run as well as on the front. Then no one can honestly say that they are in doubt which age group I or any other are in when they are being passed on the run. You can also just write it in black on the compression sock or on the calf guards prior to the race. No one wearing these garments would mind. Finally this entire discussion is ridiculous. When you write these things directly on your calf, arms etc. they don’t last anyway. After sun cream, the swim, sweat etc., how much is actually visible when you get to the run?
If anyone actually feels that it is so essential that they can see yours or my age then just write it on the garment or wear start number on the bag on the run as well. What is the problem, WTC?
I have never seen such a poor decision in my few years as a Ironman triathlete. As soon as I read this I wrote a very impulsive mail to the WTC. No doubt that I will gain nothing from that e-mail. But I can not imagine that the majority believes that banning compression socks or anything that covers your calf so your competitors can’t see your age is any kind of solution. If that really is a problem for some athletes there are many other solutions than to make a unseen rule to ban a specific garment. What if is cold? What if I want to wear something for the sun? I for instance wear arm sleeves to keep myself as cool as possible. I am aware that the start number on my arm then is not always visible. But where are our priorities? Is it most important that other athletes can see my age than I get the best possible performance? The athletes should race against themselves instead of concentrating on others and stop being so petty as this obviously show that some are.
We have start numbers on our bag on the bike. Why not make it a rule then that you must wear the start number stating your age on the bag on the run as well as on the front. Then no one can honestly say that they are in doubt which age group I or any other are in when they are being passed on the run. You can also just write it in black on the compression sock or on the calf guards prior to the race. No one wearing these garments would mind. Finally this entire discussion is ridiculous. When you write these things directly on your calf, arms etc. they don’t last anyway. After sun cream, the swim, sweat etc., how much is actually visible when you get to the run?
If anyone actually feels that it is so essential that they can see yours or my age then just write it on the garment or wear start number on the bag on the run as well. What is the problem, WTC?
Stor international TRI weekend i vente…
På søndag skal der køres Ironman Wisconsin med deltagelse af bl.a. Peter Madsen og Aleksandar Sørensen-Markovic, som skal blive interessante at følge. Jeg glæder mig specielt til at se, hvor hurtigt P. Madsen kan køre på cyklen, og hvor hurtigt A. Markovic kan løbe. Derudover er bl.a. Chris McDonald til start, som skal køre Challenge Copenhagen til næste år samt tjekken Petr Vabousek, som jo nærmest kører en Ironman hver måned, hvilket man jo både kan synes er super fedt eller super dumt…
Søndag er der også 70.3 Muskoka Canada, hvor det bliver spændende at se, hvor Craig Alexander står en måned før Hawaii. Jeg tror, han er skarp…
Live update fra begge stævner på www.ironman.com.
Men weekendens største triathlon event er nu engang finalen på den nye VM serie på Gold Coast i Australien. Mændenes løb er allerede lørdag kl. 15.15 lokal tid, hvilket gerne skulle være kl. 7.15 dansk tid. Så der er tid til at sove længe på lørdag… Kvindernes løb starter kl. 6.45 søndag morgen. Jeg tror, at det bliver gratis at følge løbene med live billeder på www.triathlon.org, men ellers er der jo text updates.
Der er 12 atleter, som stadig kan vinde mændenes, hvilket som udgangspunkt bør give et seriøst spændende løb. Specielt hvis outsiderne satser på cyklen, og ikke er bange for at gå ned. For the leader Alistair Brownlee kan nøjedes med en top 5, og med hans løbeform skal de ikke give ham lov til at starte løbet for langt fremme. For så kan han bare løbe taktisk, men det håber jeg nu også, at han får lov til. Med fire sejre allerede er der næsten noget galt med pointsystemet, hvis han ikke bliver verdensmester.
Søndag er der også 70.3 Muskoka Canada, hvor det bliver spændende at se, hvor Craig Alexander står en måned før Hawaii. Jeg tror, han er skarp…
Live update fra begge stævner på www.ironman.com.
Men weekendens største triathlon event er nu engang finalen på den nye VM serie på Gold Coast i Australien. Mændenes løb er allerede lørdag kl. 15.15 lokal tid, hvilket gerne skulle være kl. 7.15 dansk tid. Så der er tid til at sove længe på lørdag… Kvindernes løb starter kl. 6.45 søndag morgen. Jeg tror, at det bliver gratis at følge løbene med live billeder på www.triathlon.org, men ellers er der jo text updates.
Der er 12 atleter, som stadig kan vinde mændenes, hvilket som udgangspunkt bør give et seriøst spændende løb. Specielt hvis outsiderne satser på cyklen, og ikke er bange for at gå ned. For the leader Alistair Brownlee kan nøjedes med en top 5, og med hans løbeform skal de ikke give ham lov til at starte løbet for langt fremme. For så kan han bare løbe taktisk, men det håber jeg nu også, at han får lov til. Med fire sejre allerede er der næsten noget galt med pointsystemet, hvis han ikke bliver verdensmester.
tirsdag den 8. september 2009
Cervelo P4 2010... Nej, den vil jeg da ikke ha'...
Der har netop været afholdt Eurobike i Friedrichshafen. Det er messen, hvor 2010 produkterne fra cykel producenterne bliver vist frem. Så jeg har brugt en del tid på at tjekke billeder af alle de nye top lirens produkter, som man kan købe sig fattig i til 2010… Og jeg faldt i første omgang lige over de nye farver på Cervelo P3 og P4. Jeg har selv en P3 i Olympic Edition. Jeg havde nok aldrig investeret i en P3, hvis ikke jeg havde kunnet fået OL lakeringen, som er helt hvid med de fem olympiske ringe. De normale farver på både P2 og P3 synes jeg, har været for kedelige. Rammerne har dog været beviseligt været super hurtige, hvilket min P3 absolut også er. Men 
jeg synes faktisk også, at de nye farver på P3 er ret lirens. Der skulle umiddelbart ikke været lavet nogle ændringer på TT rammerne, så det er lakeringen, som er interessant i denne omgang. Der er forskellige meninger til alle de nye lakeringer på Cervelo 2010, men generelt synes jeg, de holder. Specielt kan jeg godt lide den nye røde linje, som går igen på både den hvide P3 og på den sorte P4. Den første udgave af P4 var helt sort og også for sort. Jeg har ingen planer om at skulle udskifte min P3, men den nye P4 med den røde farve ville nu stå godt til min blege hud…
Der er lys forude… ”The love is coming back…”
De sidste 3 uger har jeg taget det stille og roligt. Det er blevet til 10 timers træning i snit. Mit knæ var for overbelastet og min krop kunne godt bruge lidt hvile. De lette uger har hjulpet på både knæet og min generelle krops tilstand. Jeg var til behandling i går hos Christian Zwettler, hvilket som sædvanlig var hårdt. Det er ligesom om ens smertetærskel bliver flyttet hver gang... Han går dybt. Men jeg ved, det hjælper enormt. Han er meget dygtig og frem for alt effektiv. Hvis det ikke havde været for Christian’s behandlinger både før Nice og Ostseeman, så tror jeg ikke, at jeg havde kunne have lavet begge uden smerter i knæet. Og specielt inden Ostseeman fik han virkelig gjort både min bror og jeg klar til den anden IM på fem uger. Jeg foretrækker også at tage det roligt dagen efter for at give kroppen mulighed for at restituere, selvom det nok ikke er nødvendigt. Men da jeg ikke har nogle løb foreløbig, har jeg ikke travlt. En ekstra rolig dag kan kun gøre mig mere klar til, når jeg starter med at træne lidt hårdere igen, og stille og roligt bygger mængde på igen. Pause giver også én motivationen og ”the love” til træningen igen. Den har jeg nu aldrig mistet, da jeg nyder træningen, men der er selvfølgelig forskel på, hvor stor ens motivation er på de enkelte pas. Det bliver lækkert at begynde at træne hårdt og stabilt igen :-).
Jeg begynder at løbe igen fredag. Det bliver så 2. gang på 5 uger… De første ture bliver kun på ca. 15-20 min., og så øger jeg stille og roligt distancen. Ellers står resten af ugen på svømning og cykling.
Jeg er også begyndt at styrketræne for at øge min muskelstyrke omkring knæene og i mine ben generelt. Jeg har ikke styrketrænet i over 4 år... Så selvom jeg kun har styrketrænet tre gange nu, så kan jeg godt mærke det... Styrketræningen skulle gøre mig bedre i stand til at klare træningsmængden, og forhåbentlig gøre at jeg undgår overbelastningsskader. Det er afgørende for 2010, at jeg ikke får alle de afbræk i træningen.
Jeg begynder at løbe igen fredag. Det bliver så 2. gang på 5 uger… De første ture bliver kun på ca. 15-20 min., og så øger jeg stille og roligt distancen. Ellers står resten af ugen på svømning og cykling.
Jeg er også begyndt at styrketræne for at øge min muskelstyrke omkring knæene og i mine ben generelt. Jeg har ikke styrketrænet i over 4 år... Så selvom jeg kun har styrketrænet tre gange nu, så kan jeg godt mærke det... Styrketræningen skulle gøre mig bedre i stand til at klare træningsmængden, og forhåbentlig gøre at jeg undgår overbelastningsskader. Det er afgørende for 2010, at jeg ikke får alle de afbræk i træningen.
torsdag den 20. august 2009
Andreas til Ostseeman 2009
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Min bror Andreas var også med til Ostseeman 2009. Læs hans superfede beretning fra løbet.
Race beretning fra Ostseeman 2009:
I min kun anden Ironman, Ostseeman, kom jeg under de 10 timer. Hvilket var mit mål, og det der drev mig igennem mange hårde og lange træningspas. Jeg var tilskuer for første gang til en Ironman sidste år, hvilket var Ostseeman 2008. Jeg var med som hjælper for Ulrik. Dengang kan jeg huske, at jeg tænkte, at jeg aldrig ville kunne gennemføre en Ironman. Da jeg stod og kiggede på svømmestarten, blev jeg bare endnu mere sikker, på at det var alt for vildt for mig. Men i dag kan jeg kigge tilbage på 2 Ironman med glæde. Det har været hårdt, ikke mest at træne op til, og så at komme igennem på selve dagen.
Ostseeman kom jeg under de 10 timer, og det var bare 5 uger efter jeg gennemførte Nice Ironman. I Nice fik jeg desværre mave problemer på 3. runde af løbet, og måtte flere gange på toilettet derefter. Havde ellers lavet en Top 200 cykel tid, og lå godt til. Det skal siges at køre i bjerge er ikke mig. Men efter jeg havde været på cykel ferie i marts var jeg kommet bedre efter det. Men nok stadig for tung til at køre op med de bedste (som Ulrik) på sådan en rute. Så Nice blev aldrig rent tidsmæssigt den bedste oplevelse. Og slet ikke bagefter, da jeg røg på skadestuen og fik drop med saltvand for de store diarré problemer. Dagene efter Nice var tankerne allerede på, hvornår kunne jeg lave et nyt løb, og hvad det skulle være.
Valget faldt på OSTSEEMAN 2009.
Jeg valgte Ostseman, da det var et løb, jeg kendte, og som lå til, at jeg kunne forbedre min PR tid. Så efter 9 dages afslapping, var det i gang igen med træningen og hele tiden sørge for at lytte til kroppen for ikke at få en overbelastning. Jeg enten med at stå rimelig skarp og føle, at jeg kunne lave et godt løb. Lavede gameplan efter at svømme på 1 time, cykle på 5 timer, løbe på 3 ½ time og skifte på ca. 5 min. Så havde jeg stadig en god buffer til de 10 timer.
Dagen før kørte vi til stævnet i en leje bil, da den bil vi skulle havde lånt af vores forældre brændte sammen, så vi måtte i lynets hast skaffe en ny. Så det endte med en leje Citroën Berlingo. En dyr omgang, men vi kunne ikke melde afbud pga. af, at vi ikke havde et transportmiddel. Så det var bare med at smide cyklerne ind i bilen og så af sted. Efter 4 timers kørsel var vi fremme, og så var det bare med at checke ind og få sat cyklen på plads. For derefter at køre til vores Etap hotel. Vi havde ikke rigtig fået så meget at spise hele dagen, ikke optimalt dagen før. Men da vi endelig kom frem til hotellet kunne vi starte vores carbo-loading. Hvilket vi må være verdensmestre i. Pasta med olie og salt samt laks og brød var vores aftensmad. Sammen med en masse energi drikke og barer.
I min kun anden Ironman, Ostseeman, kom jeg under de 10 timer. Hvilket var mit mål, og det der drev mig igennem mange hårde og lange træningspas. Jeg var tilskuer for første gang til en Ironman sidste år, hvilket var Ostseeman 2008. Jeg var med som hjælper for Ulrik. Dengang kan jeg huske, at jeg tænkte, at jeg aldrig ville kunne gennemføre en Ironman. Da jeg stod og kiggede på svømmestarten, blev jeg bare endnu mere sikker, på at det var alt for vildt for mig. Men i dag kan jeg kigge tilbage på 2 Ironman med glæde. Det har været hårdt, ikke mest at træne op til, og så at komme igennem på selve dagen.
Ostseeman kom jeg under de 10 timer, og det var bare 5 uger efter jeg gennemførte Nice Ironman. I Nice fik jeg desværre mave problemer på 3. runde af løbet, og måtte flere gange på toilettet derefter. Havde ellers lavet en Top 200 cykel tid, og lå godt til. Det skal siges at køre i bjerge er ikke mig. Men efter jeg havde været på cykel ferie i marts var jeg kommet bedre efter det. Men nok stadig for tung til at køre op med de bedste (som Ulrik) på sådan en rute. Så Nice blev aldrig rent tidsmæssigt den bedste oplevelse. Og slet ikke bagefter, da jeg røg på skadestuen og fik drop med saltvand for de store diarré problemer. Dagene efter Nice var tankerne allerede på, hvornår kunne jeg lave et nyt løb, og hvad det skulle være.
Valget faldt på OSTSEEMAN 2009.
Jeg valgte Ostseman, da det var et løb, jeg kendte, og som lå til, at jeg kunne forbedre min PR tid. Så efter 9 dages afslapping, var det i gang igen med træningen og hele tiden sørge for at lytte til kroppen for ikke at få en overbelastning. Jeg enten med at stå rimelig skarp og føle, at jeg kunne lave et godt løb. Lavede gameplan efter at svømme på 1 time, cykle på 5 timer, løbe på 3 ½ time og skifte på ca. 5 min. Så havde jeg stadig en god buffer til de 10 timer.
Dagen før kørte vi til stævnet i en leje bil, da den bil vi skulle havde lånt af vores forældre brændte sammen, så vi måtte i lynets hast skaffe en ny. Så det endte med en leje Citroën Berlingo. En dyr omgang, men vi kunne ikke melde afbud pga. af, at vi ikke havde et transportmiddel. Så det var bare med at smide cyklerne ind i bilen og så af sted. Efter 4 timers kørsel var vi fremme, og så var det bare med at checke ind og få sat cyklen på plads. For derefter at køre til vores Etap hotel. Vi havde ikke rigtig fået så meget at spise hele dagen, ikke optimalt dagen før. Men da vi endelig kom frem til hotellet kunne vi starte vores carbo-loading. Hvilket vi må være verdensmestre i. Pasta med olie og salt samt laks og brød var vores aftensmad. Sammen med en masse energi drikke og barer.
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Jeg havde svært ved at falde i søvn, så det blev kun til 4 timer den nat, ikke godt. Men da kl. blev 03.45 var jeg klar. Hele kroppen var super carbo-loadet. Havde hele ugen sovet med kompressionsstrømper. Til morgenmad indtog jeg en Cultura light med jordbær for at holde maven i orden og så ellers en banan og en energibar og noget energi drik. Samt fik jeg skyllet nogen salt og magnesium piller ned.Vi var ved målområdet kl. kvart over fem og fik sat flasker og energi på cyklen. Afleveret vores forskellige transitions bags. Vi var klar, nu skulle maven bare tømmes og der skulle tisset af. Jeg valgte dog at nappe en ekstra tur på kummen med bare 20 minutter til start. Nervøs, ja det var jeg, og især efter min oplevelse i Nice. Så maven skulle bare være i orden.
Det var en fed svømme start. Fed musik til at få peppet én det sidste op, helikopter ud over vandet og masser af mennesker til at skabe en super stemning. Der bliv talt ned og starten gik. Man svømmer ca. 100 meter og så skal man 90 grader til højere, hvilket skabte kaos og en del kampe. Men efter der kunne jeg svømme uden de store kampe og følte for første gang i et tri-stævne, at jeg var godt svømmende, og da jeg kom op af vandet, havde jeg svømmet i 61 min. 30 sek., hvilket var udmærket, og jeg havde virkelig fået sparet mine ben. Så ingen kramper eller andre problemer. Så det var bare med at komme ud på cyklen og få gang i rytmen. I Ostseeman kører man 6 runder, og de første 3 gik efter planen, og jeg lå hele tiden under de 50 min., hvilket var udgangspunktet for at komme ind på 5 timer. Men på 4. og 5. omgang kunne jeg slet ikke holde gang i cyklen, og der var mere vind. Havde virkelig en stor krise og var nærmest ved at gå ud. Utroligt hvad man kan overtale sig selv til. Jeg fik en snak med mig selv om, at hvis jeg nu styrtede med vilje, så kunne det bare være min undskyldning for, at jeg ikke kunne klare det. Ja, utrolig så langt ude man kommer og ikke mindst spænende, hvad man kan overtale sig selv til. Når man er helt ude, må man bare dele tingene op og fokusere på de mindre og positive ting. Jeg sagde til mig selv, at jeg skulle bare ind med cyklen. Så måtte jeg tage den der fra. Kom ind på cyklen på 5 timer og 15 min. Hvilket ikke var særligt godt, da jeg havde cyklet til Nice Ironman på 5 timer og 30 min.
Men jeg fik skoene på og blev helt grebet af publikum og hele stemningen. Så efter jeg havde kigget på uret og efter meget tidsregning, kunne jeg se, at jeg kunne komme under de 10 timer. Så det var bare i gang med at holde nogle stabile tider. Løberuten skulle løbes 5 gange. Første runde gik rimelig hurtigt, bortset fra jeg havde været en tur i skoven for at bøje ryggen. Jeg havde mange bange anelser, tænkte fuck… er der nu igen problemer med maven. Med det viste sig, at jeg kunne styre det, da jeg også på 3. og 4. runde måtte en tur i skoven. Men stadig ingen problemer, og hvis man ser bort fra 10 minutter i alt i skoven, så løb jeg hele vejen. Super fed oplevelse at kunne løbe og slet ikke behøve at gå på det afsluttede maraton. Havde mine salt og magnesium piller med, hvilket nok gjordet, at jeg kunne holde kramperne væk. Men det der drev mig igennem de sidste omgang, var den helt vildt fede oplevelse det var at løbe igennem mål området og modtage publikums hyldest. Det gav mig et kæmpe kick. Og tiden arbejdede stadig i minretning, så på sidste omgang fik den bare fuld gas. Sidste omgang blev også min hurtigste, nok på grund af at jeg mistede overblikket, men havde stadig kontrol over det. Oplevede det såkaldte runners high. Følelserne væltede frem i kroppen. Jeg skulle bare under de 10 timer. Jeg endte med tiden 9 timer, 55 min. og 33 sek. Fantastik at komme i mål og bare føle, at jeg havde give mig alt, hvad jeg kunne.
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Super dejligt at kunne se tilbage på al den træning og ikke mindst alle de tanker, der er blevet brugt på Ironman, som til sidst gav en tid, som jeg er meget stolt af. Ikke mindst har oplevelserne med Ironman givet utrolig meget på mentalt plan, og flyttet mine grænser længere end jeg nogensinde troede var muligt, og slet ikke da jeg var tilskuer til Ostseeman 2008, hvor jeg nærmest rystede i bukserne af skræk. Men afskrækket er jeg ikke, og er allerede i gang med at planlægge næste års sæson. Hvor Ironman København bliver mit store mål, hvor jeg vil gå efter en tid under de 9 timer og 30 min. Så der er masser af ambitioner og lysten til træning er der. Så lad os se hvad 2010 sæsonen kan blive til for ”THE IRONMAN BROS”.
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