Road to Challenge Aarhus: Self-supported Half Ironman

The Start Location at the Pool
Where the Madness Begins

This week is going to be mostly about getting ready for the self-supported half ironman distance triathlon I’ll be doing on Saturday 16/4 as prep to do Challenge Aarhus. You can join the event on Endomondo. Yes, it really is a triathlon even if Endomondo lists it as “other”.
Also join the event on Facebook: http://www.facebook.com/event.php?eid=124035681003753.

If you’re in Amsterdam, Netherlands on Saturday 16/4 you’re free to participate in any part of the total distance and any amount of disciplines. If you join the swim you should expect to cover the (tiny) expense on your own.

Here are a couple of probable start times:
Swimmers: total distance is 1,9km.
Start time is around 09.00 at Sportfondsenbad Oost:

Bikers: total distance is 90km.
Start time is around 10.00 at Sportfondsenbad Oost: same as above.

Runners: total distance is 21,1km.
Start time is around 13:30-14:00 at Sportfondsenbad Oost: same as above.

So, the things that need to be prepped are:

  • Pack my swim-gear
  • Check the bike to be race-ready and pack all that is required for a 90km ride;
  • Pack my running stuff (Thursday or Friday)
  • Go through the checklist at http://triathlon.racechecklist.com to make sure I have it all.

 

Road to Challenge Aarhus: March Training in Review

Beautiful Views on March Morning Runs

What a month. After February I had a few things to get working on and in March I have definitely moved closer to half ironman fitness. One of the things that all endurance athletes struggle with is time. After February I figured that adding 10 minutes per training would take the training volume up by about an hour on a weekly basis. By and large that has worked out pretty well. Where February ended up being a 14 hours 24 minutes training month, March had another 12 hours in it. It was especially the two first weeks that were really good. The two next weeks were pretty OK, but with other commitments the bike had to suffer and that took total training time down.

I learned a few things too that I’d like to share. Maybe they’ll prove useful to you:

  • Forefoot running training from zero to long distance takes long! I’ve had to set my sights on 5km forefoot running this year. Maybe next year I’ll be able to do 10km.
  • Nearly doubling training volume from month to month is a bit of a stretch. Be cautious and make sure to be listening to your body to avoid over-training. This goes for all sports, but especially for running!

Also, March seems to have been a bit of a strong month for social training platform Endomondo. I at least started getting invitations from people I connect to on Facebook, LinkedIn and from people I just haven’t heard from for years. That way I get to know another side of these people, which has been very interesting so far.
The weather has been very mild too so more and more people start training outside – also very encouraging!

Finally here’s a run-down of how I think March was per sport and what needs to happen over the next 3 months prior to Challenge Aarhus:

Swim: No real change since February. Still have to watch my left shoulder, so my number of swim sessions will stay flat until Challenge Aarhus. The required 1,9km is not a problem at all, so the swim is still on track! Learned in a podcast from TriSwimCoach that it could well be very smart to do a very relaxed swim in order avoid getting out of the water with a too high heart rate.

Bike: Weather was mild in March, so I’ve been outside a few times. Right now it’s a bit dark in the morning, but soon I should be able to do a morning session on the bike. This is probably where I need the most improvement, but we’ll see about that in April. For sure I will have to add kilometers to the cycling.

Run: March was an excellent month for running. Did my first half marathon in training in a time I believe is a personal best (note to self: check that on Athlinks). That said I probably can’t recommend doing three times the training volume month over month.
Now that the half marathon distance is in place I have started working on speed. For April that will mean shorter runs with 1km intervals at race speed or faster. Race speed is the pace I need to maintain to run “Broløbet” on the 28th of May in less than 1 hour and 45 minutes.

As a final challenge for April, I’ll be doing a self-paced and self-supported half ironman on the 16th of April. Standing at the starting line of a race without knowing that you can make it, doesn’t seem like a good idea…
Experienced triathletes have advised against doing half ironman as part of my training, but it just feels like the right thing to do. Therefore the week from 9th to 16th will be extremely relaxed with just a few relaxed and relatively short runs. After the half ironman the interesting part will be: how long does recovery take.

In other words: An interesting month lies ahead! 🙂

The #1 Most Important Advice for Endurance Athletes

Just a few days ago an old colleague of mine asked me what my #1 tip would be for someone who had recently started running and was now aiming at half and full marathon distances.

My response was pretty brief and I’ll share it here and elaborate on it a bit further.

The #1 advice to endurance athletes is:

Don’t get injured!! Whatever you do, train smart, don’t overdo things and through that, avoid injury!

You’ll likely want superman (or -woman) fitness and strength, run a marathon, do an ironman, and all that very quickly – but especially in endurance sports things take time.

Instead you will want to take it slow. If you can slowly build your endurance and keep on building then that really long race you want to be able to do will eventually happen.

Personally I didn’t always know this. I would sign up for races in the way to near future and try to do them being semi fit for the event, injuring myself either during training or during the race.

Since the beginning of 2010 I try to go about my build-up in a different way. I try to follow some basic rules that will leave me free of injury:

  • never add more than 10% to individual runs. Another version of this rule says you shouldn’t add more than 10% to weekly running volume and some even go on to work with months and quarters.
  • if you feel pain, never try to push through it. You might just be making things worse. Yesterday was such a day for me in the pool. I had to back off from getting better 50m swim time as my left shoulder started hurting. That swim was ended about 15 minutes early to avoid injury.
  • avoid going all out in sports your muscles are not used to. This goes for cross-training, gym sessions etc. which are part of your training plan, but also for the occasional game of football with your colleagues.
  • if you train or race with someone else who’s above your level – get them to perform at your level. Don’t try (too hard) to follow theirs as that could well be too much for you.

Following these rules has served me well so far. Only had few minor injuries over the past 12 months and every time they’ve been a result of not adhering to the rules outlined above.

Train hard, but train smart!

Announcing Self-Paced Half Ironman Triathlon

2011 has got to be the year of the half ironman distance triathlon for me, and the training is aimed at being able to swim 1,9km, bike 90km, and run half a marathon on the 3rd of July. Last year I did just a single sprint triathlon at 500m swim, 20km bike, and 5km run, without having any particular problems with the distance. Before that sprint triathlon I did a self-paced sprint triathlon of the same distance to better understand the distance without participating in an actual race.

In a half ironman a lot more unknowns enter the game. For instance:

  • nutrition
  • can I do the distance? In time?
  • which effort can I sustain over such a period of time?
  • what kind of training do I need?
  • what’s my current fitness level for this distance?
  • what do I still need to train?
  • all the stuff I haven’t thought of…

To have answers to have all these questions when I toe the line on the 3rd of July, I’ll be repeating a self-paced triathlon this year – except this time it will be a self-paced half ironman distance triathlon.

Should be loads of fun – you can come and join if you want – for the entire event or just part of it. Venues are:
* swim: sportfondsenbad Amsterdam Oost
* bike start: Sportfondsenbad Oost
* run start: to be decided

The event will take place on the 16th of April in Amsterdam, Netherlands for anyone who cares to join. The event can be found and tracked on:

http://www.endomondo.com/event/838098

2010 in Review

Ah yes… No end of the year without a proper review of the past year.

2010 started with a run on one of the beaches in Canun, Mexico. As I recall, it was a rough 6km run, which took me 40-something minutes. Rough, in the sense that I hadn’t really done the kind of training I do now. My fitness level was not where I wanted it to be and something needed to change.

At roughly the same time thoughts emerged on what my three main focus areas in life should be. Eventually I picked family, work as the first two natural choices. Training, finally was put in place as the third. That I wanted three main focus areas was no coincidence. Anything that you wish to do well requires focus, and cluttering your day with activities takes time and focus away from what’s really important. I started making a more serious effort to make my trainings and set two sports goals for 2010:
1) compete in a sprint triathlon;
2) run a 5km in less than 20 minutes.

Come April I had gotten doing the trainings down to being fairly regular and consistent. All three sports of triathlon: running, cycling and swimming was getting attention and improvements were being made. Also my media consumption changed and I spent more time listening to podcasts that were endurance sports related.
That lead to more and more input on the sport about training, racing, recovering and also about nutrition.

In May that lead to me dumping coffee altogether, which you can read about elsewhere. Either way we’ve now come out of 2010 without me having had any coffee the past 7 months.

I think it was during this time that Klaus, my racing buddy, brought up in conversatin that he had signed up for the Aalsmeer Triathlon and asked if I wanted to join. Shortly after I had signed up to the first triathlon since my debut in 2002 on the Olympic distance. My goals quickly became to beat Klaus, but also to beat the finish time for friend and ex-colleague Keld, who had raced a strong sprint distance at the same race a few years earlier. Also, I decided to change what happens on this blog. It used to be more about technology, and while tech is interesting it just isn’t one of my three focus areas and had to go.

During summer training went on and on race day in August I managed to keep Klaus just seconds behind me, but not beat the time that Keld had raced earlier (I still wonder how he managed such a strong bike leg).

Having checked the first box of my 2010, training focus shifted to running for. 12th September run in Haarlem. The 5km distance there was to be where I would see if I could break 20-minutes.
Eventually I did really well the first 3km, but started to fade on the fourth kilometer and finished with a time of 20:48 – just 49 seconds off my goal or 10 seconds too slow per kilometer. I’m confident I can reach that goal in 2011.

With all races for 2010 completed training focus moved to my weakest discipline and I’ve spent more time in the pool in the second half of 2010 than ever before. 2011 was comong closer and races started appearing on calendars.

So far I’ve signed up for three races. The first is the “Broløbet” in Denmark on the 28th of May – a half marathon across Storebælt on a highway bridge. My goal is to finish that race in less than 1 hour 45 minutes. I’ve also signed up for Triathlon Holten’s Olympic distance race on the 10th of July, but the big one for 2011 is one week prior to that.

The original plan was to gradually increase the distance of triathlons starting with sprint in 2010, do olympic in 2011, do half ironman distance in 2012 and then see what should happen after that. But when the Challenge organization came up with the half ironman distance race “Challenge Aarhus” in my birth city and what I consider my home city in Denmark, I couldn’t resist signing up!
The goal for my participation in “Challenge Aarhus” on 3rd of July is to complete the race and enjoy every minute of what promises to be a spectacular race.

2011 lies ahead and for 2010 I can only conclude that the season has been extremely
satisfying. I reached or gotnvery close to my goals and became quite fit in the progress. It’s also given me an opportunity to discuss health, sports, lifestyleand perspectives on life in general with old, close friends as well as more recent acquaintances. All of that has been very interesting and provided food for thought.

That’s a style and a focus I wish to continue in 2011 as I get started with new challenges in sport as well as professionally. It feels like I will have a good year.

Here’s to your 2011: I hope it will bring you health and happiness!

Challenge Aarhus, Half Ironman Triathlon: I’ll be there!!! :-)

I just had to participate in this one!!: The Challenge organization has come up with a new spectacular triathlon race. This is one is a half ironman distance race in my home city. Welcome to Challenge Aarhus.

The Challenge organization which also host to triathlon ironman distance and half ironman (70.3) races such as Wanaka, Roth, and Copenhagen is now getting ready to launch a new race: Challenge Aarhus !!

Challenge Aarhus takes place on July 3rd 2011 and is a half ironman distance race consisting of a 1,9km swim, 90km bike and 21,1 run. What makes me so enthusiastic about this particular race is that it takes place in my home town of Aarhus, Denmark, and the route is nothing short of spectacular!

That’s also why I’m very excited to have joined Challenge Aarhus, which will be my very first half ironman distance race – I simply can’t wait! It will be one of the great things of 2011 and I’m looking forward to it like a kid looks forward to Christmas. Just set up the event on Endomondo too and added the race to Athlinks.

The route promises to pass through spectacular sites. With start at Tangkrogen, which is also the starting point of the Marselisborg run and bike races, Challenge Aarhus will pass the Sculpture by the Sea on the swim, the hills of Aarhus on the bike, and then finally will pass through the ARoS Museum of Art as part of the half marathon route. Absolutely amazing!!

I’ll make sure to post more about the route, my training and thoughts on the race as we get closer to race day!!

Swim practice

Just had a swim session at the local pool. Practiced another 2+ kilometers of crawl strokes and worked specifically on doing the stroke under water with the shoulder rather than the elbow – a problem I’ve had forever. Try to change a stroke from something you’ve done forever to something that’s different. Pretty difficult. At least I think so!

It will take many, many more kilometers before this has been practiced so much that my stroke is right. The question of whether it makes sense to put too much time into swimming starts popping up more and more frequently. A sprint triathlon is a 500m swim, 20km bike, and 5k run event. In olympic distance the percentage of swimming is slightly higher, but still it remains the smallest part of the event. In other words, it might make sense if I put more of my limited time into running and biking.

I’ll let you know later.

Triathlon Swim Training and Racing

Just picked up a really good tip for those of you working on improving your swimming technique related to triathlon.

The TriSwimCoach podcast episode 19 packs an interview with Glenn Mills from GoSwim.tv.

They cover plenty of nice tips for beginner and intermediary triathletes, so you might want to check out the podcast. Two things in particular stood out for me.

First of all, they mention how you can’t win a triathlon in the swim, but you can loose it. That reminded me of my swim at the Triathlon Aalsmeer earlier this year. It’s the only triathlon race I will eventually do in 2010 and I remember standing on the beach being very excited and wanting to go. The gun went off, and I think it wasn’t until about 100 meters into the swim that I thought: I went too fast, I can’t sustain this.

And that’s exactly what they’re talking about in the podcast. When you’re toing the line, ready to go, remember that this is a MULTI-sport event and make sure you’ve got a little something left for bike and run (not to mention the rest of the swim).

The second tip was the awesome swim videos they’ve put on their website. They GoSwim also has an iPhone app which should feature swim technique videos, but it didn’t work on my iPad. Go to their website and have a look or go to youtube and search for “Go Swim”. That should give you food for thought on improving your swim.

This wraps up a slow week in terms of training. Did some swim technique training on Monday, got teeth pulled on Tuesday and have been taking it pretty easy since then. Hope to get back into things some time next week, when the pain subsides. I seem to have lost a few kilos as well which I attribute to eating different after having teeth pulled. Really want things to get back to normal, though.

Endurance Sports Content

Just spent some time reviewing this blog and upon reviewing it I’ve made some changes. As my motivation to write here is changing, then so will the content. As I’m throwing out a few non-family, non-work actitivies in order to make more time for sports it’s natural that the focus here changes too.

As of now this will become a mixed training log including thoughts about training, progress, and other items mostly related to endurance sports – and endurance sports gadgets as I’ve written about a few times in the past.

That should better support a few training goals of mine, notably half marathon and half marathon with a twist (more on the twist later).

Part of the blogging will be done on the go to keep blogging as efficient as possible, so you might experience a few typos, as my fingers get used to tablet computers on-screen keyboards.

This serves as a warning – let the training begin 🙂