Haidsee Triathlon Forst

Haidsee Triathlon Forst (1.0 / 32 / 7.5)

A very nice local event with loads of races taking place over the course of the day. The conditions were everything but inviting - cold, wet and windy plus some hailstones on the bike leg. As a result only about 60% of the registered athletes turned up.

The water was 16 degrees, but it felt much colder. It took me well over 21 minutes and the Garmin showed well 1.1k. If the distance was to be correct, I am in serious trouble as my swimming seems to get worse.

The bike would have been good if I didn't have to stop 3(!) times. One of the cleats started to disintegrate when I mounted the bike and the shoe fell off right at the beginning. After half the distance, a sticker from another ride stuck to my back tyre and just wouldn't come off. When I started again, the back wheel repositioned itself slightly, so I had to stop again and make some adjustments.

The run was very good and fast, even though the course was slightly short.

Definitely a race to put on next year's calendar, but hopefully in better conditions and with less stops during the bike leg.

M45 16 out of 21
Male 84 out of 115
Overall 92 out of 144

Heidelberg Half-Marathon

Heidelberg Half-Marathon - 1:50:06 [Results]

km 1: 5:00
km 2: 4:55
km 3: 4:55
km 4: 5:22 (pee stop)
km 5: 4:43
km 6: 4:50
km 7: 4:58
km 8: 6.38
km 9: 5:17
km 10: 5:50
km 11: 5:35
km 12: 4:56
km 13: 4:34
km 14: 5:45
km 15: 4:49
km 16: 4:59
km 17: 6:39
km 18: 5:40
km 19: 5:17
km 20: 4:31
km 21.1: 4:46

M40: 185 out of 385
Male: ??th out of ???
Overall: 1080th out of 2713

Ran in incognito as my M40 neighbour who pulled out mid week. Since I was totally unprepared for the hills I took it easy and was still faster than planned. What a fantastic race. Last time I ran this was in 1985 and things have changed enormously. Definitely going to do this next year if possible.

Bienwald-Marathon

Kandel Marathon - 3:44:43 [Results] [Certificate]

km 1: 5:12
km 2: 5:19
km 3: 5:21
km 4: 5:12
km 5: 5:18 (26:22)
km 6: 5:19
km 7: 5:18
km 8: 5:16
km 9: 5:17
km 10: 5:23 (52:55 / 26:33)
km 11: 5:24
km 12: 5:20
km 13: 5:14
km 14: 5:24
km 15: 5:17 (1:19:40 / 26:45)
km 16: 5:22
km 17: 5:08
km 18: 5:13
km 19: 5:15
km 20: 5:17 (1:45:55 / 26:15)
km 21: 5:23 (HM 1:51:39)
km 22: 5:13
km 23: 5:14
km 24: 5:18
km 25: 5:15 (2:12:18 / 26:23)
km 26: 5:22
km 27: 5:17
km 28: 5:15
km 29: 5:17
km 30: 5:19 (2:38:43 / 26:35)
km 31: 5:22
km 32: 5:24
km 33: 5:18
km 34: 5:18
km 35: 5:21 (3:05:25 / 26:42)
km 36: 5:30
km 37: 5:21
km 38: 5:26
km 39: 5:37
km 40: 5:34 (3:33:14 / 27:49)
km 41: 5:32
km 42: 5:11
km 42.2: 1:00 (HM 1:53:05)

M45: 62nd out of 110
Male: 203rd out of 416
Overall: 222nd out of 488
 
Wow, that was tough. BUT, a big PB by over 9 minutes!

Conditions were near perfect, although a bit nippy for my liking, so I opted for long-sleeves and gloves. The first half was pretty uneventful and solid, bang on time, but in hindsight maybe 30 seconds too fast. I started to struggle from km36 and had to dig deep to keep up the pace to get my planned sub 3:45.

Kandel is a perfect course for a fast time early in the year. I quite enjoyed the lack of spectators throughout as I could really focus on my race.

For the first time, I followed Greif's marathon plan. It is tough, but really prepares you for the last quarter of the distance. Highly recommended.

Now, onwards and upwards, to Ironman Austria. Recovery first, though.

Body Composition - Pre Kandel Marathon

Weight	85.7kg
Body Fat	14.2% (LA 10.9 RA 8.9 RL 11.8 LL 11.8, B 16.5)
Total Body Water	61.8%
Muscle Mass	70.0kg (LA 4.2 RA 4.4 RL 11.8 LL 11.8, B 37.8, 5)
Physique Rating	5
Basal Metabolic Rate	2122 KJ
Metabolism Age	29
Bone Mass	3.6kg
Resting Heart Rate	55

A bit off where I wanted to be, but not bad for this time of the year. Let's see how things will work out on Sun - looks like the weather might play havoc.

20k Rheinzabern

20k Rheinzabern - 1:34:40 [Results]

km 1: 4:56
km 2: 4:37
km 3: 4:53
km 4: 4:45
km 5: 4:44
km 6: 4:42
km 7: 4:45
km 8: 4:47
km 9: 4:37
km 10: 4:28
km 11: 4:45
km 12: 4:40
km 13: 4:41
km 14: 4:42
km 15: 4:42
km 16: 4:44
km 17: 4:42
km 18: 4:39
km 19: 4:40
km 20: 4:38

M45: 65th out of 111
Male: ??th out of ???
Overall: 300th out of 628

Good race to start the season. Very cold, but dry and almost no wind. Timing was spot on - very pleased with 1:35. Bring on Kandel Marathon in 4 weeks time.

Cross-country skiing

Really enjoyed my first ever attempt in cross-country skiing (classic) at Kniebis. Only managed 2 hours and felt muscles for 2 days I didn't even know existed... Definitely something I want to do more often if and when conditions allow.

2012 Round Up

Well, that's it for another year and, more depressingly, for another age group.  There were the typical ups and downs plus all the usual excuses:

The year didn't start too well with some heart problems (major atrial flutter episodes for approximately 8 weeks) and a torn meniscus. I still managed to get through the fantastic Abu Dhabi International Triathlon in March before undergoing knee surgery. Once recovered, the main focus was on preparing for Ironman Germany while building a new family home. Frankfurt was certainly an interesting (and painful) experience, but not one I'd like to repeat...

I took almost 10 weeks off from training seriously to dedicate all spare time to get the house finished. This early off-season was also part of the pre-2013 plan and I was in good running form towards the end of the year. Let's see if I can carry this over and run a good spring marathon before getting my teeth into the 2 big races in Austria (70.3. in St. Pölten and Ironman Klagenfurt) next summer.

Here's the annual stats and my Ironman Ranking:

	2012 (KM)	2012 (hh:mm)		2011 (KM)	2011 (hh:mm)
Swim	98.48	36:28		131.37	56:52
Bike	4217.74	157:58		4699.1	177:20
Run	1178.67	108:33		1294.44	119:05

 So, here are my (sports) goals for 2013:

• Better nutrition (less sugar, more protein)
• Core, core, core - we know the drill...
• A sub 3:45 spring marathon
• A sub 11:30 Ironman

Hassloch Half-Marathon

Hassloch Half-Marathon - 1:39:21 [Results]

km 1: 4:43
km 2: 4:48
km 3: 4:53
km 4: 4:38
km 5: 4:42
km 6: 4:27
km 7: 4:45
km 8: 4:46
km 9: 4:45
km 10: 4:52
km 11: 4:39
km 12: 4:44
km 13: 4:28
km 14: 4:47
km 15: 4:44
km 16: 4:44
km 17: 4:52
km 18: 4:36
km 19: 4:47
km 20: 4:26
km 21.1: 5:02

M40: 33rd out of 86
Male: 64th out of 211
Overall: 70th out of 271

3 laps through the Hassloch forest entirely covered in snow. Temperature wasn't as cold as expected, but the surface kept getting more slipperly, especially in the last lap. Perfect timing and very pleased with a sub 1:40 time. However, I think the distance was approx. 200m short.

Well, this was my last race in the M40. Bring on the next 5 years!

Ettlingen-Bruchhausen 10k

Winterstraßenlauf Ettlingen-Bruchhausen 10k - 44:37 [Results]

km 1: 4:27
km 2: 4:27
km 3: 4:38
km 4: 4:27
km 5: 4:30
km 6: 4:27
km 7: 4:25
km 8: 4:36
km 9: 4:20
km 10: 4:16

M40: 10th out of 19
Male: 63rd out of 119

Total: 69th out of 182

Finally cracked 45 minutes. Perfectly timed race in ideal conditions. Missed PB by 1 second... Ah well.

Stadtlauf Eppelheim

Stadtlauf Eppelheim 10k - 45:17 [Results]

km 1: 4:30
km 2: 4:27
km 3: 4:37
km 4: 4:19
km 5: 4:29
km 6: 4:31
km 7: 4:28
km 8: 4:37
km 9: 4:23
km 10: 4:50

M40: 9th out of 22
Male: 49th out of 126

Total: 53th out of 166

Start had to be pushed back by half an hour due to a fire near the course. Was spot on track to finally break 45:00, but failed because the last km was, according to my Garmin, 1100m long. Avg speed was 4:25, so happy with progress, but a tad disappointed by the time.

Had a bit of a scare 3 days ago when I banged my head and ended up with a 3cm cut in my head...

Hockenheimring 10k

Hockenheimring 10k - 45:49 [Results]

km 1: 4:30
km 2: 4:43
km 3: 4:33
km 4: 4:44
km 5: 4:30
km 6: 4:42
km 7: 4:35
km 8: 4:31
km 9: 4:35
km 10: 4:22

M40: 53rd out of 132
Male: 278th out of 764

Total: 305th out of 990

1min 19secs faster than last year in similar conditions. Splits were quite erratic, but speed was consistent according to the Garmin. Pleased with progress so far. Would be nice to crack 45 minutes on Sunday.

 

Herbstlauf Weinheim

Herbstlauf Weinheim 10k - 46:53 [Results]

km 1: 4:41
km 2: 4:42
km 3: 4:39
km 4: 4:44
km 5: 4:40
km 6: 4:36
km 7: 4:46
km 8: 4:38
km 9: 4:54
km 10: 4:30

M40: 32rd out of 75
Male: 84th out of 215

Total: 92nd out of 293

First race in a looong time with virtually no preparation whatsoever. Too heavy, too slow, but great to race again. Time to start training again and to plan the season ahead.

Blausee Sprint

Blausee Sprint Triathlon (500 / 20 / 5) 1:07:33 [Results]

Swim - 09:20
T1 - 1:59
Bike - 30:30 (Garmin)
T2 - 1:38 (Garmin)
Run - 24:08 (Garmin)

M40: 15th out of 75
Male: 44th out of 176
Overall: 48th out of 221

A different type of triathlon: no rules, no fuss, no extortionate fees - fantastic. Wetsuits were allowed, even though the water was 24 Celcius; bikes weren't checked at all and drafting was legal.

My swim was good, followed by a long run into T1. The bike course was tricky as there were loads of tight corners. Speed was very high assisting by drafting and my run was way to slow. According to the Garmin, the bike course was a bit too short and the run 150m too long.

The timing chip was a bit of a strange construction, which caused some major chaving. Apart from that, a really nice local race - definitely on my calendar for next year.

Speyerer Brezelfestlauf

My annual pace-making duties to get my old man sub 50 minutes on the 8.2km Brezelfestlauf. Mission accomplished - well done dad!

IRONMAN Germany

IRONMAN Germany 12:19:02 [Results] [Certificate]

Swim - 1:17:06
T1 - 4:02
Bike - 5:51:37
T2 - 2:46
Run - 5:03:30

M40: 362nd out of 489
Overall: 1620th out of 2309

They call it the longest day and a long day it certainly was:

We got up at 3am after a couple of hours sleep. Not really my time for breakfast, but there is no other option, but to get down as many carbs as possible and start hydrating as well. We set off to the 1 hour drive to meet up with the Ulster contingent at the lake in Langen. After the usual setup in T1, we said our good-byes and there is was: the ultimate supporter T-shirt for Aileen - amazing!

I was lucky to get drawn in the start group with the pros and we were called to get into the water at 6.30am. While everybody tried to find a good spot behind the in-water start line, the anthem was played - slightly surreal. Without any further warning the race started and off we went. I took it easy until the first turn and managed to find a good position soon. After that I was able to draft for most of the first loop - I was spot on 40 minutes for the first 2.1k. The second loop was a bit more hectic as I started to get overtaken by the fast swimmers of the main field. As usual, I slowed down significantly towards the end, but managed a good enough time.

The painful 100m run into a huge T1 is on sand and on a steep uphill. I opted for the change-at-your-bike choice and avoided the tents. As soon as I entered the bike, the rain started. Hooray.

The first 30 minutes on the bike are flat and fast, and the first few hills were no problem. At 45k I heard this major unpleasant noise after a normal gear change. The entire front derailleur had broken off the frame!! I examined the damage to realise that this was quite serious. I stopped a passing motorbike and asked the referree whether he could call the official bike repair van, but was told that I simply had to wait. I decided to take the derailleuer apart to be able to distangle it from the chain. After 10 minutes of total stoppage time, I was totally soaked, covered in oil and bleeding as I cut myself on the front ring, but back on a bike only missing all big gears. This wasn't such a major issue on the uphills or when riding into the wind, but slowed me down on the long flats or downhill passages. At least I was able to continue with a number of stops as the chain kept derailing. The rain stopped at the half-way point and the wind picked up instead. The second half of the bike leg was either high-cadence due to lack of gears or high-wattage due to very strong head winds. So much about conserving energy for the run...

T2 was straightforward, but I already felt that I had spent too much energy - mentally as well aa physically - on the bike. I got into my rythm relatively quickly and was running ok for the first 15k, when things started to slow down. By the half-way point I realised that I am likely to miss my 12 hour target and started to walk. A lot. This now became more of a psychological battle and my head just couldn't cope. Lap 3 was very tough and it was good to get a lot of support from family and friends at various points. Things started to get a little better easier during the last lap, even though it was still very slow.

Finishing an Ironman is something very special and the finish in Frankfurt is no difference. Running the last quarter mile passing big crowds, the noise, the red carpet - amazing. As usual, Aileen joined me for our last few, very emotional meters and Seb Kienle put the finisher medal round her neck.

I picked up my t-shirt and grabed some salty food in the athlete's garden before joining my family. That moment is always the best after a race like that. We hung out in the finisher's area to wait for my good friend Jeff to finish his first Ironman - he was over the moon. Well done mate! We then decided to wait for the grande finale of the race, which is broadcasted live on TV. Amazing to see the last athletes to finish just under 15 hours and a great end to a fantastic day.

Click on the picture to get to the album...

I am totally pleased to have finished my second long distance, but I cannot be happy with my time. Yes, there are plenty of excuses - the knee surgery a few months ago, the lack of training due to the house build, the problems with the bike and the conditions. On reflection, my head wasn't as prepared as for Roth, I wasn't as hungry as I was 2 years ago. My nutrition over the last few months has been poor, which resulted in too much weight for an event like this and my overall level of fitness just wasn't good enough. It has been a very good (and painful) lesson - bring on Ironman Austria in 12 months time!

Body Composition - Pre IM Germany

Weight	85.3kg
Body Fat	13.4% (LA 10.0 RA 7.5 RL 11.7 LL 11.8, B 15.4)
Total Body Water	62.5%
Muscle Mass	70.3kg (LA 4.3 RA 4.6 RL 11.8 LL 11.7, B 37.9, 5)
Physique Rating	5
Basal Metabolic Rate	2130 KJ
Metabolism Age	28
Bone Mass	3.6kg
Resting Heart Rate	55

Not as good as I wanted it to be, but given the circumstances and lack of will power when it comes to nutrition, this is the body that has to get me through IM Frankfurt on Sunday.

Lampertheim Sprint

Lampertheim Sprint Triathlon (500 / 20 / 5) 1:07:33 [Results]

Swim - 09:15 (approx)
T1 - 1:45 (approx)
Bike - 32:20
T2 - 1:30 (approx)
Run - 22:45 (approx)

M40: 20th out of 98
Male: 63rd out of 277
Overall: 66th out of 327

Last test race before IM Frankfurt. Given yesterday's 6 1/2 hour workout I expected a slower time than last year, but that didn't happen ;-) The swim was the usual battle - kicking, holding and panic attacks. I decided to wear the wet suit, which was a good choice. When I exited the water I realised that the Garmin had died. Not good. Bike split was fast and furious as expected. My legs were tired on the first 2k on the run, but felt better towards the end - shame not to know what the exact splits are...

So, 2 weeks to go until the big day. I am ready. TAPER time.

Wasserstadt Triathlon Hannover

Waserstadt Triathlon Hannover (1.9 / 90 / 21.1) 5:24:18 [Results] [Certificate] 

Swim - 35:16
T1 - 4:53
Bike - 2:49:46
T2 - 3:50
Run - 1:50:50

M40: 27th out of 50
Male: 118th out of 209
Overall: 121th out of 239

496 starters, 239 finishers and 257(!) DNFs. 9 degrees Celsius, heavy rain throughout and wind made the bike ride after a relatively eventless swim and a long run into T1 a pretty brutal affair. My hands and feet were freezing after the first lap. From lap two onwards, I struggled to change gears or break and in the last lap I wasn't even able to take my drink bottle out of its cage, let alone unwrap any of my energy bars.

T2 became a bit of a comedy as everything was completely numb. I struggled to stop the Garmin, wobbled to my dedicated place to be greated by one of dozens of amazing helpers. She took my rain gear off and put some Dextro in my mouth before we spent about 2 minutes to get my running shoes on.

The partly undulating run went mostly through a medow, which was, of course, completely soaked as well. It took me about 30 minutes to be able to have some sort of feeling in my feet. Given the circumstances, I had one of my best half-marathons in a triathlon - the time says it all.

All in all, a very chilly affair, but a great morale booster for the Ironman in 5 weeks time. I had planned to test out my nutrition strategy, but this was impossible in those conditions.

Lesson learned? Always bring gloves, a hat and shoe covers, no matter what the forecast says. Oh, and bring a shoe horn, so you don't have to embarrass yourself in transition...