29 Jun 2010

2500m - 46:10 (8:56 / 9:06 / 9:16 / 9:22 / 9:27)

Good early morning swim.


Good massage today. 80% legs, 20% shoulders and back.

27 Jun 2010

20km - 1:58

Very slow run in 30 degrees morning heat. Legs very tired after yesterday's ordeal.


26 Jun 2010

Brick Session: 6:15

170.0km - 5:45 (1370m / 74rpm / 29.4kmh / 145bpm)

5km - 26:30 (Z2-Z3)

Last test before the big day. 2 laps of the Roth cycling course in very hot weather and without any isotonic drinks as I forget them at home. Got severely dehydrated at some stage and bonked at 4 1/2 hours - beginner's mistake... We did a short run afterwards alongside Lake Roth where all the preparations were underway for yet another triathlon the day after.

This was very tough; let's hope it'll be a bit cooler on the day.

24 Jun 2010

Swim: 4000m

That's as far as I go. Good swim in pool. Forgot watch, so no time. Feel confident now that I can do the distance relatively comfortably.

62.0km - 2:15 (780m / 67rpm / 27.5.0kmh / 139bpm)

Hilly bike ride. Legs and body quite tired, so another rest day tomorrow.

23 Jun 2010

Brick Session: 1:30

30.0km - 1:00 (150m / 77rpm / 30.0kmh / ???bpm)

30:00 - 6.25km (Z2-Z3)

Speedy brick session after physio in the afternoon. We decided that it is better to pause treatment for now as we don't make much progress while I am still training like a lunatic.

22 Jun 2010

60:00 - 10.25km (Z1)

Very easy recovery run.

Swim: 2500m

Good open-water swim. Also realised that when I wear the FR60 under the wet suit, it won't fog up afterwards which is a result. Still having problems with chaving on my neck.


45 minute massage on rest day. Legs only; they deserved some TLC.Mostly legs and some back.

20 Jun 2010

km - 5:45 (1430m / 72rpm / 26.8kmh / 132bpm)

Home to Idar-Oberstein. Cold (as low as 9 degress), wet and windy (mostly head wind). I can't say I enjoyed this. Legs ok, but speed slower than expected.

19 Jun 2010

Brick Session: 3:40

20km - 41:00 (60m / 81rpm / 29.3kmh / 120bpm)

31.7km - 3:00 (Z1)

Short and easy bike ride (all flat) to test out the new setup (Zipps now on Cube). Run was very steady without any major problems except the usual left hamstring issue.

18 Jun 2010

km - 1:35 (590m / ??rpm / 27.6kmh / 151bpm)

First hilly ride on new bike in very windy conditions. Struggled at times to control bike and had problems to hold the aero position for longer periods. I decided that it is too risky to ride Roth on the Plasma and use the Zipp wheels on the Cube instead.

Swim: 2200m

I guess this is what would be declared as junk miles by a coach. Really tired after the bike ride. Loads of breaks, no speed, no fun...

17 Jun 2010

3800m - 1:12:50 (8:38 / 9:27 / 9:30 / 9:42 / 9:40 / 9:54 / 9:54 / 5:59)

First time that I have the the distance. No cramps which is good, but splits towards the end are getting very slow.

km - 1:04 (320m / ??rpm / 29.8kmh / ???bpm)

First ride on my new bike! Slightly surreal feeling, but very, very good. SCOTT Plasma Ltd with ZIPP wheels and SRAM Red components.

15 Jun 2010

1:15 - 13.7km (Z1 - Z2)

Good run. Mostly easy, partly undulating.

14 Jun 2010

60:00 - 10.7km (Z1 - Z2)

Half an hour easy, 15 minutes fartlek, rest easy again.

Swim: 3000m

Good open water session, but some major chaving on my neck - seems to be a common problem which I never had before. Vaseline needed. Also used new Blue Seventy Vison goggles for the first time. Not 100% sure yet.

Oh, and I have been back to the bike shop with all my savings gone... Will pick up my new toy on Thursday.


Another good massage on rest day. Legs only; they deserved some TLC.

13 Jun 2010

km - 6:49 (700m / 80rpm / 30.3kmh / 122bpm)

Wow. Longest solo bike ride ever! Rode to Heilbronn to watch the City Triathlon and after a 2 1/2 hour break back again. Got lost, hence extra 50 unplanned minutes...

The good news: no problems with my back and legs are twitching, but not as mad as usual. The bad: I buggered the bike again. Spoke broke after 30 minutes - back to the shop tomorrow.

12 Jun 2010

2:15 - 23.2km (Z1 - Z2)

Easy longish run in mild weather. No problem, just started to feel left hamstring towards the end.

11 Jun 2010

Gym: 60 minutes (mixed)

First gym session in a while. Even less enjoyable during the summer heat...

10 Jun 2010

Swim: 3000m (57:20)

Longest non-stop swim so far (in 50m pool) with no sign of cramps! I have stopped drinking milk for a few days now as I read that it can affect your mineral household. Drinking plenty of milk today and see what happens tomorrow. Don't you just love those experiments...

60:00 - 10.7km (Z1 - Z2)

Another easy run with a few hills. All good.

09 Jun 2010

.7km - 1:23 (140m / 72rpm / 26.4kmh / 1??bpm)

Very easy and slow recovery ride after a good physio session. Something is still not right with the bike.

08 Jun 2010

45:00 - 7.2km

Very easy recovery run in undulating terrain on lovely forrest ground. Legs ok, but left ham string still a bit itchy.

Swim: 2000m

Good open-water swim with no signs of cramp whatsoever!

06 Jun 2010

Challenge Kraichgau 5:51:13 [Results]
Swim - 34:32
T1 - 2:07
Bike - 3:09:42
T2 - 2:17
Run - 2:02:36

Total: 1040th out of 1542
Male: 923th out of 1307
M40 228th out of 327

The plan was to have a decent swim, a good bike ride and then take it. Easy during the run. Reality turned out to be slightly different...

I was in the last wave which wasn't ideal as it included all the relay swimmers. I managed to get a good line and came out of the water with no cramps which was a big relieve. The time was a bit slower than Antwerp, so either Antwerp was too short, Kraichgau too long (which I doubt) or my swimming has got worse.

I got on the bike ok, but somehow didn't feel right from the start. My heart rate was far too high and the speed was pathetic. I had to use much lower gears on the uphills than usual and made very little progress. I stopped and checked my bike after 32km and realized that the back breaks were jammed which explained everything. I opened the breaks and things improved a lot, however, I had expended a lot of energy and was struggling for the rest of the pretty tough course. Had to stop again when the chain jumped off at a silly gear change and also lost my salt tablets. The bike time turned out to be very poor, but so be it.

Got into T2 when the temperature in the shade was well over 30 degrees. Problem was that there was no shade to run in. The 3 lap course was undulating and, given the heat and the bike in my legs, not a good one to take easy. I tried to control my heart rate, but the Garmin freaked out every time I either pored water over me or ran under a sprinkler. At some stage it showed 209!?

Finished in a disappointing time, but body felt ok afterwards. Lesson learned: check bike, check bike, check bike. And find out why the Garmin cannot cope with water... And get a new salt stick...

All in all a fantastic event. Perfect preparation race. Let's hope things will be less chaotic in 6 weeks time.

04 June 2010

10km - 55:00 (Z1)

Very easy run to loosen legs for Sunday. Summer has finally arrived. Very warm and sunny.

Got my calves covered in Kinesio tape. Let's hope that'll help preventing cramps...

Body Composition - Pre Challenge Kraichgau

Body Fat17.0% (LA 16.6 RA 14.4 RL 14.3 LL 14.9, B 18.7)
Total Body Water58.1%
Muscle Mass66.7kg (LA 3.8 RA 3.9 RL 11.1 LL 10.8, B 37.1, 5)
Physique Rating6
Basal Metabolic Rate2032 KJ
Metabolism Age27
Bone Mass3.5kg
Resting Heart Rate??

Hm, body fat has gone up and muscle mass down a bit. This always seems to happen during the taper.

03 Jun 2010

1900m (35:00)

Early morning swim in 50m pool with NO cramps! Bit of a twitching towards the end - hopeful for Sunday. Mini taper time.

02 Jun 2010

42.7km - 1:44 (740m / 63rpm / 24.5kmh / 1??bpm)

Deliberate slow bike ride. Took it very easy on the hills. Both calves are now twitching which is a bit frustrating.

01 Jun 2010

60:00 - 11 km

30 min Easy
4 Yasso 800s - 3:20/ 3:22/ 3:20 / 3:19 --> 3:21
Rest Easy

Good Yasso session. Legs felt a bit heavy, but times ok. Left calf still not 100%.

Swimming: 1500m

Relatively short open-water session as the water was baltic. Mild cramp in left calf again, but nowhere near as bad as last time. I am sure the freezing water doesn't help.