Sub9 enough for Sub9?

Time will tell,

but it’s time to race and get an indication.

One of my main objectives as an athlete this season is to race the ironman distance in Challenge Roth in July. I’m inspired by the vision of finishing sub9 hours. I know it’s a true challenge, but the thought of it gives me motivation for training.

Now – everybody understands that finishing an a race over 3.8 k swim, 180 k bike and a 42.125 m marathon run does need a whole lot of preparation in many aspects – no matter what your desired finish time is. But I sometimes get the impression that some train too much in their strive for the finish line, and instead they end up injured or simply drained mentally and physically. Maybe not just because they train too much/hard, but more because they rest and recover too little in comparison to the level of exercise. I’ve commented on this before, but now I realize that I’ve actually trained less than 9 hours/week since the beginning of this year, and this in order to finish a full IM-distance sub9.  When I check my stats this is what I see:

Skärmavbild 2016-05-06 kl. 20.22.20

This means an average of less than 9 hours/week Jan-April. In fact it’s just less than 8 h/week and this includes a 10-day training camp in Spain in April…In Jan-Mar I ad up to 4-6 h/week. The figures in December is incorrect since I switched to register my training on Garmin Connect during December, but the rest should cover the time I’ve trained almost completely.

This is when I ask myself: Is less then 9 hours training per week enough to finish an Sub9 ironman? I admit that I’d happily added a few more hours/week, and I hope to get some longer runs and bike sessions during May and June, but the figures are facts, so maybe (just maybe!) I’ll make it in Roth and hopefully then I can serve as an inspiration to others who struggle with a constant stress over the fact that they never are able to train according to the training plan they have (which sometimes is a little bit too inspired by full time pros when it comes to training load, but not in terms of rest and recovery). Well – as mentioned; time will tell, literally, whether I’ll make it in time for the Sub9 mark in Roth or not.

For now – its time to race! On Sunday I’ll race for the first time this season when I start in Powerman Denmark/ITU European Duathlon Champion. The distance is 10 k run, 60 k bike and another 10 k run. It’s a lot shorter than a full ironman distance, but still I regard it as an indication on whether my training has been efficient, i.e. did the precious time I invested pay off? I sure hope so and I’m really looking forward to racing on my new super bike – Argon 18 E119 TRI+ delivered by Lasse Bike Tyson i Kungsbacka. The bike is ready – that’s for sure. You can follow the race on this link:

http://live.ultimate.dk/desktop/front/index.php?eventid=2870

My BIB/Race no is 725 and my AG starts at 8.40.

Wish you all happy training and racing!

/Calle

E119TRI+

 

Annonser
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Awesome bike for an awesome season to come – and a question to The Swedish Tri Community 

A great finish of a great work week. I’ve had a fantastic week working with awesome companies Mon-Thursday and several inspiring meetings today. 

To crown this I got my new super road bike handed over from Bike Tyson himself in the sunset. An Argon 18 Nitrogen Pro (the frame is 835 g and so aero!)

 For a closer look check in this clip https://youtu.be/axn6Fa3r50A

And for details go to

https://www.argon18bike.com/en/bikes/road/nitrogen-pro

If you want one – go to 

http://www.biketyson.se

Tyson has a Nitrogen 2015 on sale right now…

And now the question:

My friend and team mate at this years Ö-till-Ö SwimRun World Champs Antti Antonov finished an Ironman sub9 the year he turned 46 (2011) and at that very race he became a great source of inspiration for me and my training ever since. 

Is there any swedish athlete who finished sub9 in Ironman distance at a higher age?

Or would I become the oldest if I make it at Challenge Roth this summer…?

//Calle in the search for inspiring goals

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Piece of  art on its way

Today I stopped by at BikeTyson to see the progress… Lasse is getting my road machine ready for the coming season and it sure looks good 😀

It’s amazing to see how the industry continues to develop the bikes step by step. Just look at these handle bars – and it might be relevant to remind you that this is road bike, and still the bars are far more aero than most TT-bars just a few years ago. 

  
More photos of this beautiful work from Argon 18 and BikeTyson will follow. 

Good training is great

Good equipment is quite nice too 🙂

//Calle

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What’s your Rest-and-recover strategy?

 

Ups and downs, and higher up…

Summarizing my January training: 30 h 30 min. i.e. not quite 8h/week. Rest and recovery sessions not included, so actually I would say it’s a false figure.

Last Wednesday evening I had a really good treadmill session with 6 x 1 k at 3.30 pace. To be honest I’m not sure if the speed was correct since it felt quite easy. From the treadmill I went straight to the strength training session with squats, curls etc. for an 1 h tri-strength work out. The whole training was very inspiring and I could sense that the training is developing the way I want.

Thursday and Friday did’t give the opportunity for proper training, so I turned them into two consecutive R & R -days. On Saturday I aimed for a long distance run session. It turned out however that I was all but ”in shape”. Starting out with the ambition to go for 21 k, I repeatedly adjusted my plan. It took 45 min to find any kind of ”run feeling”, and I decided to make it into a 1 hour session. When the hour was due, I had covered just over 12 k… with an average tempo of 4.51/km. Now, for some this is fast, for others its quite normal and yet others consider it slow. For me it’s the latter, and I felt as if I had forgotten how to run. But, I know that sometimes two R&R-days makes me a bit off and I didn’t put to much attention to it.

Today the plan was to cover a 90 min pyramid interval session on the test bike. The intervals vary from 1 up to 10 minutes and the cadence varies from 60 to 90+. I try to stay over FTP (290 w) for the shorter intervals and allow my self to go 5-20 watts under FTP for the longer intervals. At the end I push it hard and the last 1 min interval I was able to stay at 450 w almost the whole way which is very very good for being me. After the session my Garmin calculated a new VO2 max afterwards (67). So – yes – I was really happy with how I managed to stay focused and push it all the way.

I’m convinced that my ability to focus just as much on the R&R sessions as on the FTP sessions is one of the ”secrets” behind my ”success”. I train and race with very clear goals and loads of determination, but I’ve never been the one who will log most training hours. Often my first question to people who train a lot and ask for my advice is ”Whats your rest and recovery strategy?” And all too many don’t seem to take these R&R sessions seriously. I’d say I divide people into three categories when I discuss their training:

Those who train 1-3 days a week. Focus will then usually be around inspiring goals, key sessions and maybe some nutrition comments.

Those who train 4-6 days a week: For these it’s often a combination of inspiring goals, rest and recovery strategy, key sessions and maybe some nutrition comments.

Those who train 7 days a week: For these athletes I only focus on R&R-strategy. Before they start taking recovery seriously no other advice will be relevant if you ask for my opinion.

Below is a picture taking during one of me key sessions to build strength, endurance and motivation for the coming race season. It’s a favorite 15 min session 🙂

IMG_5508

…and some pics of the output of these R&R sessions (in combination with active exercise of course… 🙂 )

12647338_1027068670669954_3899879664924211458_n

sportograf-64605110SM plakett Duathlon 20120476_61256

 

 

 

 

I hope you take your R&R seriously and is able to view days without training as really important days on your way to your inspiring goals!

Sweet dreams

/Calle

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I got a text from Hilde in the US…

”Hey dude, you better post something on that blog you say you have…? ”

And I guess she’s got a point there. I haven’t stopped training, and you bet I’ll be racing this coming season. I just haven’t felt I had something to post, but that’s maybe a bad excuse if I say I have an ambition to share my thoughts on training and racing – so I’ll shape up. 

And blog post often benefit from pictures – so here is one from today’s bike session (posted according to the quote ”done is better than perfect”)

  
 I often allow myself quite some time do define the goals for the season, and I’m still in the process for 2016, but it’s likely to contain phrases like ”overall top10 Vansbro SM…”,”…sub9 Challenge Roth”, ”…podium IM 70.3 European Championship…”, ”…team with Antti Antonov…podium…SwimRun World Championship Ö-t-Ö…”  

Of course there might be some changes to the objectives before I finalize them – but there will be the word podium included – more than once – that’s for sure. 

Looking back at 2015 the victory at ITU World Championship was undoubtedly the achievement that inspires me most. I realize now that it means that I’ve won the Swedish Championship (Duathlon 2012 – overall!) the European Championship (IM Frankfurt 2013 AG) and the World Championship (ITU LD 2015 AG). This should mean that I’m entitled to call my self SEW-Champion 😀

That gives even more inspiration to train hard for the coming season – and I’m determined to show that even if I’ll turn 48 this summer, Sub9Top10 is still my motto. 

I hope you either have or will set up an inspiring goal for yourself for 2016. The power that lies in a well defined inspiring objective is amazing. Just make sure it is YOUR wish that is captured in your goal.

Btw – if you want to join me and Oskar O2 for a super nice training camp in April at La Manga Club you’re very welcome to check out the details at Invictus Travel Tri Camp

All the best to all of you

/Calle

Publicerat i Idrott, Ironman, Träning, Triathlon | 3 kommentarer

Out of the comfort zone

Time to cross the limit of the comfort zone, and become Me.Just stronger!Tomorrow I will team with David ”No Limit” Svensson and try to concur the Ö till Ö course: approx 10 k ow-swim between and 65 k running over 26 islands!

We’ve attended the race brief, eaten our pasta and tried our brand new Orca SwimRun wetsuits- WE ARE READY!

  
The race is also the SwimRun World Championships and teams from 26 countries including South Africa, Australia, Mexico, USA, France, Italy, Germany etc will line up for the start early tomorrow morning. 

Webcast starts at 5.45

Race start at approx 06.00 (depending on when the BIG ferries from Finland cross the firs swim leg…😛🚢🏊)

Www.otilloswimrun.se/live

Our BIB 46 (start number)

#otillo15 #swimrunforlife #orca #youjuststronger #32GI #fusion #LaMangaClub

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Two guys meet in the athletes area after IM 70.3 World Championships in Zell am See.

Bike ZaS Single TT

This is the conversation between two athletes who just finished the IM 70.3 WC in Zell am See. They end up sitting beside each other at the buffet in the athletes’ area and, as often happen, they start chatting about todays race.

– Hi, how was your race?

– Hi, great actually – really great. I finished 6th in my age group! I mean top 10 at the world champs sure is something to be proud of, especially on a day like this when the heat was a true challenge not to mention the bike course!

– Oh, congrats. Cheers on you mate! (They serve non-alcoholic beer at the buffet). So – someone should be proud of you.

– Yes for sure – I am 🙂 ! And I hope my family is as well. My wife told me I was the fastest athlete from the whole country today. So – to the 6th position I can ad another “fastest guy of the nation at the world championship” to my CV.

– O boy – double congratulations then!

– Thanks! How was your race?

– Actually I’m quite disappointed. I can’t say I’m surprised since I’ve been having health issues the last week with fever and stomach pain, giving me a hard time to eat. And light taper week sessions was out of the question. So, not surprised, but disappointed.

– But you did start then?

– Yes I did. But already on the swim I felt weak and had a hard time deciding whether to continue or not.

– Oh, too bad. So you had a DNF. today?

– No, I took my time in T1, partially walking instead of the normal speedy run, and headed out for the bike. Even though I felt powerless at the bike as well, I managed to pull of a descent ride given the circumstances. I took my 32GI-gels, added caffein according to my plan and stayed tucked in aero position to get as much speed as possible out of the watts I was able to deliver today.

– I guess the run wasn’t your fastest either then or?

– No – that’s for sure. I don’t think I ever in my life have had such a weak performance on a 21 k run. It was a struggle. I mean, I didn’t have to fight to keep running really hard, which is usually the case, but I had to fight hard to keep running – at all.

– So, with such a race experience I understand that you’re disappointed. How did you do compared to the others if I may ask?

– Well, actually I also finished 6th in my age group.

– No kidding!?

– Yepp – its truth and noting but the truth. Actually I also was the fastest guy from my country.

– Ha ha – that’s amazing. I mean, of all the 2700 athletes we end up sitting here sharing our experiences from today’s race with the same results in numbers, but two completely different views in terms of satisfaction and disappointment!

– Yea, it’s odd isn’t it?

– What’s your age group?

– 45-49.

– Pardon me?!

– 45-49.

– What’s your finishing time?!?

– Well, I’m not sure, 4.34 something I think. Didn’t care too much actually.

– BIB?

– Excuse me?

– Your BIB? What’s your starting number?Skärmavbild 2015-09-03 kl. 22.14.23

– 902

– No way! That’s mine!

– What?

– 902, Brümmer from Sweden, that’s me!

– Wow! That’s me too!

– So you mean we’re the same guy sharing the same race from two completely different perspectives!

– Seems so! A bit strange I must say, but at the same time I find it interesting and somehow very nice. I mean, I can allow my self to bee disappointed, and at the same time I can share your joy over the outcome of your race and go home with a nice blend of positive and negative feelings.

– Why don’t you let go of the disappointment?

– Actually I think it’s important to allow negative feelings when they occur and accept situations of disappointment. The opposite would be to deny my true feelings and that wouldn’t help in the long run.

– But admit that it’s vital to see the bright side as well!

– Definitely – we need both. It’s like a team with complementary skills adding up and making the sum larger than the separate parts.

– Or like a marriage where two people work together through good times and harder times.

– Yeah! We would make a great couple wouldn’t we :-)?

– No offence, but I’m already happily married.

– I know – I’m married to the same great woman as you might realize.

– True – She’s great isn’t she.

– She sure is.

– So – what will be our next race?

– Well, correct me if I’m wrong. But we have Ö till Ö, the SwimRun World Championships coming up on Monday. Remember David Svensson called us last week and asked if we were available – and I think we both agreed we were.

– OK – I remember now  – Let’s make that a great experience with the main objective set at having a long wonderful and positively painful day in the beautiful archipelago of Stockholm.

Deal!

Greetings from a reloaded athlete 🙂

//Calle

1135_042777

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IM 70.3 World Championships- A day of disaster, sunshine and battle of minds

First – I’m happy I started. Otherwise I wouldn’t have known if I could have a good race after my worst taper week ever. Now I know: I couldn’t. 
When I work with leadership and team development, sales performance or company culture I sometimes refer to professionalism as ”when you’re not just good at what you do, but you’re consciously aware HOW you do it in order to perform well”.

The main advantage of being consciously competent is that your lowest level of performance rise, i.e the difference between ”a bad day” and ”a good day” decrease, due to that fact that you can use your skills in combination with discipline and still put up a descent performance on a day when you’re not ”in shape”.

Today I acted professionally. 

  
And that I’m proud of. 

The rest is best described as disaster. 

When the canon went off I immediately got a fist over my goggles so the left eye was filled with water. I continued swimming with left eye closed (I wear lenses…) until the field had calmed down and then emptied it. But the goggles was the minor problem, I was completely lacking strength. It simply wasn’t there. I pressed on focusing on technique, but I had to stop twice to catch breath and pull myself together. I had hoped for ”a good day” but my swimming was a joke compared to races like Motala World C or The Swe Champs over 70.3 distance in Vätter Challenge. I find myself thinking of a swim cool down instead of race swimming 😦

When I exited the water I walked (!) while zipping my wetsuit, trying to get some air and find inspiration. 

Out in the bike I soon realized that the power meter had stopped working… I spend the first 10 k trying to get it going and then gave it up. I don’t use heart rate any longer (since I prefer watts…). So I find my self left with: Distance on the computer and ”race based on feeling”. Great – since I feel weaker than ever…

In the first aid station I catch a bottle of water – and that’s crucial since its super hot and before the next aid station there’s a brutal climb over +10 k.

Too bad the bottle slipped out of my hand when I was to take the first sip… Well – just bring it on!

I enter the steep hill with neither watts nor water 😦

At least I didn’t have to carry any extra weight up the mountain 😀

I manage to loose another bottle in an aid station when the cap falls apart… But there I stop and go back for a new – I simply won’t make it without fluid another 20 k. 

Finally I reach T2 and start running. The first kilometer is ok, but as soon as I reach Zell and there’s a slight ascent I realize that No – I ain’t gonna run good today either. We’re talking a few meters upwards, and I really have to fight to push my self up the ”hill”. So – Once again I have to accept the situation and alter my ambition. Let’s just try to finish this in a descent way. So I try to focus on the technique and stay running. I walk through the majority of the aid stations and at one point I feel so dizzy that I stop for a while. 

The joy is hard to find. I fight not to let the feelings of disappointment and failure take over. I know how to do this and tell my self to be professional – ”I’m here to race – so keep racing”. So – I keep racing, or at least running. The race feeling never shows up. 

The finish line is a relief. It is as simple as that. 

To conclude: 
– I’ve never been so disappointed after a race. I actually find my self wiping of a tear when I talk to Åsa once I had been let out of the medical tent where they gave me i.v. (a medical officer found lying on the pavement hard to get in contact with…)

– I’m proud of the way I managed to stay swimming, biking and running even though I realized that my performance wouldn’t be close to the podium or what I know I’m capable of ”a good day”. I actually would like to claim that this was one of my most professional race performances ever!

I know that many people followed the race – and I really appreciate all the support I get. Sorry I couldn’t deliver a podium performance today. But – I learned a lot and I think there still is a few slots left on the training camp with me and Clas Björling in November – I really look forward to share my experiences and help others to perform – on good days and on bad days!

See info here. 

Super thanks to everybody who’s supporting me – on good and bad days. Especially Åsa, Hilde and Vendla – you’re are the meaning of my life. 

The stuff and services that helped me perform decently despite the lack of power:

Argon 18 E118 (fast even when you’re powerless:-) )

Bike Tyson – 25% off on all bikes now I think!

Richard at Napraidrott – you’re awesome!

La Manga Club training resort – you bet I’m looking forward to get there and train for future podiums!

Nordic Wellness – all over the country – always close and open when I get time for a session. 

32GI energy – endurance energy!

BraBil – lite personligare och mycket sportingare. 

FUSION – great gear that help me to make it to the finish despite the heat!

Invictus Travel & Training – book to become You. Just stronger! 

And once again: THANK YOU EVERYONE FOR THE SUPPORT!

/Calle

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24 h to start 70.3 World Championship – links for coverage

I willingly admit that I’m very curious regarding how my body will react to tomorrows IMG_0163race. I’ve looking forward to the race for almost a year after qualifying in Helsingør mid September last year, and in Motala I found out that I was in great shape.

The weather forecast says ”35-38 degrees in the afternoon” according to local radio. So it will be a hot race since it’s a late start. The pros start 10.45 and then there will be waves approx. every 5 minutes. My AG starts at 11.26, which means we’ll head for the highest point of the bike course just as the sun reaches zenith :-).

The bike course is quite challenging with some steep and tricky sections up and not the least downhill. The photo below shows a section of the descent.

IMG_0165

The run is flat and I think there will be sections with some trees that provide shadow. Staying hydrated will be key!

Since it’s the World Championship the field is crowded with really fast girls and boys such as Camilla Pedersen, Daniela Ryf, Jan Frodeno, Sebastian Kienle and Javier Gomez just to mention a few of the sports world stars that are here to battle for the medals.

Regarding my own race I’ve had to adjust my preparations totally due to illness. Yesterday I had a short bike ride (4 k) just up and down the 2 k up to the highest point. 14% ascent/descent, killing my legs on the way up and the breaks on the way down. It was my first act of training for a week and I’ll try to do a short swim and run this afternoon just to try to get the system going. It really hard to predict whether I’ll be able to race well or not. My prime concern is the stomachache I’ve been dealing with for the last week (the fever is gone). In case it won’t be gone when the race starts I know it will be hard to unleash my full potential on the race course, but I can promise that I’ll do my best given the circumstances!

This is a link to the live coverage of the race:

http://www.ironman.com/triathlon/coverage/detail.aspx?race=worldchampionship70.3&y=2015#axzz3kCGTSPNJ

And here is the link for the athlete tracker where you can enter BIB, name or seach on pros/age groups:

http://www.ironman.com/triathlon/coverage/athlete-tracker.aspx?race=worldchampionship70.3&y=2015#axzz3kCGTSPNJ

My BIB (start number) is 902

Schöne Grüße aus Österreich!

/Calle

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Taper week in bed?

OK – there is still plenty of time, 

Or at least a few days…

While Copenhagen is boosting with Ironman fever, I have to content myself with plain dull flu fever. Yesterday was rest day and yet my muscles and joints feel as if I had taken part in today’s Ironman. 

This is not the way I had planned to prepare for the race in Zell am See next Sunday, of course. A weeks ”rest” is no reason for panic, but I sure hope to be fit for for fight when we’re lining up for start. 

And I must admit that I can detect a hint of frustration among my thoughts…

  

So, I remind myself of the three ”questions for perspective”:

– Do we have a situation of national importance?

– Could it have been worse?

– Do I think there is someone in the world who would volunteer to change his/her situation for mine…?

And somehow my flu seems a bit less catastrophic. 

//Calle

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