TriTime
Somehow a picture with me in it made it in the latest edition of the TriTime magazine. I am the fat bloke in the back row.
29 May 2011
Tristar 111 Germany Worms (1 / 100 / 10) 4:24:57 [Results]
Swim - 18:23
T1 - 4:59
Bike - 3:01:49
T2 - 1:47
Run - 57:57
M40: 82nd out of 138
Male: 411th out of 643
Overall: 451st out of 780
It all started with a big shock on Friday evening when I looked up the race web site: I wasn't registered! I simply forgot to register for the race months ago and there was no late entries. Friday evening was a very grumpy one. A team mate came to the rescue. He was registered, but couldn't race, because of lack of form. So, I raced incognito in the age group M25.
The swim start was really well organised. We took off in batches of 10 every 5 seconds or so. I felt really comfortable in the water and was out in an acceptable time. Then came a 400m run into T1 on the pavement - not very pleasant on your feet, but ok once you were on the carpet.
A bit of a struggle when I jumped on my bike as one of the rubbers I used to attach my shoes to the bike didn't snap. The first 15km were flat and very fast as the wind came from behind. Then, the real part of the bike course started. A couple of hills, nothing serious, but undulating all the way and very, very windy. This was probably the windiest conditions I have cycled in in a race. I was glad that I had changed the front wheel from the Zipp to the Easton. From approx. 70km onwards, both my upper legs started to cramp up. This wasn't too bad on the bike, but was horror on the run.
T2 was easy, but what followed wasn't. I had severe cramps in both upper legs from the very beginning. I was able to jog for a few hundred meters, before I had to stop, stretch and walk. The time says it all.
I was glad when it was all over as the pain was everything, but pleasant. Very impressive post race food area, a good T-Shirt and a nice medal. If it fits in next year, definitely a race I am going to do again!
21 May 2011
Mannheim Half-marathon - 1:45:28 [Certificate] [Results]
km 1: 4:55
km 2: 4:46
km 3: 4:47
km 4: 4:52
km 5: 4:57
km 6: 4:52
km 7: 4:55
km 8: 4:56
km 9: 4:57
km 10: 4:59 - 49:01
km 11: 4:54
km 12: 4:57
km 13: 5:02
km 14: 5:03
km 15: 5:00
km 16: 5:01
km 17: 5:15
km 18: 5:04
km 19: 5:06
km 20: 5:06
km 21.1: 5:25
M40: 84th out of 406
Male: 446th out of 2343
Overall: 481th out of 3233
Hm, this was not the race I was expecting. Woke up with a sore throat after very little sleep, but felt okish during the day. It was quite warm at the start, but cooled down a little bit during the race. I was aiming for a sub 1:40, but realised after 15 minutes that this is not going to happen. Just felt really weak throughout the entire race and even though I took on loads of fluids, my throat was dry througout. At 14k I was even taken over by the 3:30 marathon pacemaker...
Let's put this down as a bad day. If things don't improve next weekend, I will have to do a major re-think and maybe get a checkup done. Taper time.
km 1: 4:55
km 2: 4:46
km 3: 4:47
km 4: 4:52
km 5: 4:57
km 6: 4:52
km 7: 4:55
km 8: 4:56
km 9: 4:57
km 10: 4:59 - 49:01
km 11: 4:54
km 12: 4:57
km 13: 5:02
km 14: 5:03
km 15: 5:00
km 16: 5:01
km 17: 5:15
km 18: 5:04
km 19: 5:06
km 20: 5:06
km 21.1: 5:25
M40: 84th out of 406
Male: 446th out of 2343
Overall: 481th out of 3233
Hm, this was not the race I was expecting. Woke up with a sore throat after very little sleep, but felt okish during the day. It was quite warm at the start, but cooled down a little bit during the race. I was aiming for a sub 1:40, but realised after 15 minutes that this is not going to happen. Just felt really weak throughout the entire race and even though I took on loads of fluids, my throat was dry througout. At 14k I was even taken over by the 3:30 marathon pacemaker...
Let's put this down as a bad day. If things don't improve next weekend, I will have to do a major re-think and maybe get a checkup done. Taper time.
Calw Sprint Triathlon (0.5 / 19 / 5) 1:15:00 [Results]
Swim - 9:54
T1 - ??
Bike - 39:33
T2 - ??
Run - 25:32
M40: 25th out of 37
Male: 120th out of 205
Overall: 135th out of 260
It was scheduled as a B race and a B race it was. I turned up quite late as I got lost on my way to Calw.
Great way to organise a swim in a pool: a competitor started every 20 seconds on the first lane. After finishing a lane, you changed over to the next lane until all 5 lanes were completed. My swim (no wet suite) was quite eventless and I was quite happy with my time.The bike course was quite tough. A long hill right at the start, followed by an equally long downhill. After a few more undulating km, a stinker of a climb towards the end with 18% ascents. I got into T2 with a pulse of 180...
... and out of it with an equally high heart rate. The run started with a hill! I wasn't the only one who had to walk parts of it - otherwise my pulse would have exploded. I got quite sick quite early in the run and never found a good rythm. There weren't really any flat parts on the course that explains the pathetic time (which includes the transitions). Really tried to crack the 1:15, but had nothing left in my body and the heat didn't help either. Was rather sick after the race and couldn't eat for a couple of hours, but recovered quite quickly.
All in all a good event, but not the performance I had hoped for. Still loads to do before the important races take place.
Swim - 9:54
T1 - ??
Bike - 39:33
T2 - ??
Run - 25:32
M40: 25th out of 37
Male: 120th out of 205
Overall: 135th out of 260
It was scheduled as a B race and a B race it was. I turned up quite late as I got lost on my way to Calw.
Great way to organise a swim in a pool: a competitor started every 20 seconds on the first lane. After finishing a lane, you changed over to the next lane until all 5 lanes were completed. My swim (no wet suite) was quite eventless and I was quite happy with my time.The bike course was quite tough. A long hill right at the start, followed by an equally long downhill. After a few more undulating km, a stinker of a climb towards the end with 18% ascents. I got into T2 with a pulse of 180...
... and out of it with an equally high heart rate. The run started with a hill! I wasn't the only one who had to walk parts of it - otherwise my pulse would have exploded. I got quite sick quite early in the run and never found a good rythm. There weren't really any flat parts on the course that explains the pathetic time (which includes the transitions). Really tried to crack the 1:15, but had nothing left in my body and the heat didn't help either. Was rather sick after the race and couldn't eat for a couple of hours, but recovered quite quickly.
All in all a good event, but not the performance I had hoped for. Still loads to do before the important races take place.
Body Composition - May 2011
| Weight | 85.4kg |
| Body Fat | 19.1% (LA 17.4 RA 14.7 RL 14.7 LL 15.8, B 22.0) |
| Total Body Water | 56.5% |
| Muscle Mass | 65.7kg (LA 3.8 RA 4.0 RL 11.1 LL 10.7, B 36.1, 5) |
| Physique Rating | 7 |
| Basal Metabolic Rate | 2006 KJ |
| Metabolism Age | 30 |
| Bone Mass | 3.4kg |
| Resting Heart Rate | 58 |
Weight moving in the right direction, but body fat far too high. 1kg (acceptable) and 3% (unacceptable) higher than a year ago. Also, resting heart rate a bit too high.
Compact Crankset
Given the upcoming races with ascent of up to 18%, I have decided to change to a compact crankset. And what a difference it makes. Rode the Römerman bike leg yesterday with no real problems. Great.
So, 50/34 on the front instead of 52/39 and a new chain to round things off.
So, 50/34 on the front instead of 52/39 and a new chain to round things off.
Gertfred Sprotte Gedächtnisfahrt
Another act of madness: have been talked into doing the Gertfred Sprotte cycling tour. 201km and 2750m of climbing. This feels impossible, especially on a day when you had to cancel the planned ride due to cold / man flu.
Finis Swimsense
Did my first swim with the newly acquired Finis Swimsense.
It is supposed to measure the number of strokes and the time for each length and it claims to recognise turns no matter what stroke you do. This works great, but not when you do drills. Unfortunately, this is what we do most Thursdays. I think this will be a great tool when swimming distances as it gives you great stats and shows when you are starting to worsen.
It is supposed to measure the number of strokes and the time for each length and it claims to recognise turns no matter what stroke you do. This works great, but not when you do drills. Unfortunately, this is what we do most Thursdays. I think this will be a great tool when swimming distances as it gives you great stats and shows when you are starting to worsen.
Training Camp Day 7
Last day of an amazing, but very exhausting week with 23(!) hours training. Did an easy 2 hour ride, followed by a 45 min run.
Thank you Friends on Bikes for a good week. Time to go home now.
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Training Camp Day 6
... and a killer stage it was. 2,700m in climbs and 6 hours in the saddle. Toughest ride I have ever done, but well worth the experience. This would be much easier if (a) I had a 34 chain ring and (b) would weigh 10 pounds less. This is the climb to Mount Limbara (1,360m):
The climb even made it on www.quaeldich.de. I think I am going to have a beer tonight!
Training Camp Day 5
Easy ride today in preparation for tomorrow's killer stage. Best scenery so far, when riding around the Island of Magdalena.
Training Camp Day 4
Rest day. Well, rest from cycling. We went for an easy run in (very) undulating terrain and almost 30 degrees, but stunning scenery.
Training Camp Day 3
That was the toughest ride so far, but all good. Starting to get the hang of the hills, hills, and more hills. 123km and 1,600m of climbing, and over 5 hours in the saddle.
Rest day tomorrow. No cycling, but probably going for a little run.
Rest day tomorrow. No cycling, but probably going for a little run.
Training Camp Day 2
Much easier ride today. Less speed, fewer hills, and shorter distance. Did a brick session instead of joining the others for their monster ride and managed a 30 min (very) hilly run.
Training Camp Day 1
Arrived late in the hotel on Sat evening and didn't sleep too well. My snoring room mate didn't help ;-)
We decided to join the crowd from the organizers for their introduction tour. Moved on at 30km since it was too slow and had a nice break at km 50. Got lost after that and ended up doing a few extra miles and hills... Oh, and got sub burned even with sun lotion applied.
We decided to join the crowd from the organizers for their introduction tour. Moved on at 30km since it was too slow and had a nice break at km 50. Got lost after that and ended up doing a few extra miles and hills... Oh, and got sub burned even with sun lotion applied.
13 Mar 2011
Kandel Half-marathon - 1:42:34 [Certificate] [Results]
km 1: 5:04
km 2: 4:57
km 3: 4:56
km 4: 4:50
km 5: 4:49 - 24:36
km 6: 4:46
km 7: 4:51
km 8: 4:51
km 9: 4:50
km 10: 4:50 - 24:04
km 11: 4:45
km 12: 4:51
km 13: 4:48
km 14: 4:46
km 15: 4:49 - 24:01
km 16: 4:46
km 17: 4:58
km 18: 5:02
km 19: 5:01
km 20: 4:47 - 24:34
km 21.1: 5:20
M40: 111 (206)
Men: 435 (994)
Total: 475 (1288)
First race of the season. Had it down as a C race and a test race it was. Just couldn't pick up the pace as planned and started to slow down from km 17. Too much weight, too much body fat and not enough speed. Perfect conditions and a perfect / fast course.
km 1: 5:04
km 2: 4:57
km 3: 4:56
km 4: 4:50
km 5: 4:49 - 24:36
km 6: 4:46
km 7: 4:51
km 8: 4:51
km 9: 4:50
km 10: 4:50 - 24:04
km 11: 4:45
km 12: 4:51
km 13: 4:48
km 14: 4:46
km 15: 4:49 - 24:01
km 16: 4:46
km 17: 4:58
km 18: 5:02
km 19: 5:01
km 20: 4:47 - 24:34
km 21.1: 5:20
M40: 111 (206)
Men: 435 (994)
Total: 475 (1288)
First race of the season. Had it down as a C race and a test race it was. Just couldn't pick up the pace as planned and started to slow down from km 17. Too much weight, too much body fat and not enough speed. Perfect conditions and a perfect / fast course.
Body Composition - March 2011
| Weight | 87.2kg |
| Body Fat | 18.4% (LA 17.8 RA 15.8 RL 14.9 LL 15.7, B 20.4) |
| Total Body Water | 57.1% |
| Muscle Mass | 67.7kg (LA 3.9 RA 4.0 RL 11.3 LL 11.0, B 37.5, 5) |
| Physique Rating | 7 |
| Basal Metabolic Rate | 2067 KJ |
| Metabolism Age | 30 |
| Bone Mass | 3.5kg |
| Resting Heart Rate | 57 |
Things haven't really improved. Time for some strength training and low-carb diet.
Red Wine is a pain in the ar$e...
... literally. Had too much red wine on Friday evening and fell down the stairs. Hurt my bum quite badly. I could hardly walk on Saturday, cycling was sort of ok. Sunday was equally painful, so I skipped my planned long run. Things were slightly better today. I ran for 30 minutes - things improved throughout, so I am hoping to be ok(ish) tomorrow.
Lessons learned? Probably none ;-)
Update:
Well, a week on, the pain has mostly gone, but a lovely spectrum of blues has appeared...
Lessons learned? Probably none ;-)
Update:
Well, a week on, the pain has mostly gone, but a lovely spectrum of blues has appeared...
ZEO Personal Sleep Coach
This is the best toy I have bought in a very long time. In short, you wear a silly looking headband during the night and the ZEO measures your sleep (deep sleep, light sleep, REM and wake phases) and also calculates a ZQ (sleep quotient). You then then enter some values for a number of so called sleep stealers, e.g. having exercises vigorously in the evening. Over time, their online software provides you with very good analyses about your sleep, factors that impact on good and poor sleep, and also effects it has during the next day. Here's a couple of screenshots and also a report from the first week of usage.
Spinning Marathon
Took part in the first 2 out of 3 legs of the TSG Weinheim Spinning Marathon. 3 hours with a 15 minute break at half-time took its toll after about 2 hours. Good fun, but very exhausted...
Swimming Technique
Got filmed again in training. Getting a bit frustrated as I haven't really made much progress recently. Technique still very poor.
Dein linker Arm zieht unter Wasser zu weit nach aussen und ist zudem extrem im Ellbogengelenk gestreckt! Denk daran dass Du ein Bierfass unter Deinem Körper durchschieben möchtest!! Oder einen großen Gymnastikball!
Dein linker Arm zieht unter Wasser zu weit nach aussen und ist zudem extrem im Ellbogengelenk gestreckt! Denk daran dass Du ein Bierfass unter Deinem Körper durchschieben möchtest!! Oder einen großen Gymnastikball!
Ellbogen taucht zu erst ins Wasser ein. Es sollten aber die Fingerkuppensein die als erstes Eintauchen. Du musst auch noch viel viel mehr den Unterarm ans Wasser anstellen. D.h. HALT am Wasser finden. Momentan schneiden beide Arme durchs Wasser und geben Dir so kaum Vortrieb!!
Spinning
Took part in my first ever spinning class with the tri club. This felt like 90 minutes of lactic acid. Very tough, but very good. Also signed up for the club spinning marathon in 3 weeks time...
Race Plan for 2011
After a lot of deliberation, I have decided for a race plan for 2011. Unfortunately, St. Pölten 70.3 is out and I hope I can transfer my number to 2012. See 'Upcoming Races' block on the side bar.
Doctor
After struggling with flu-like symptoms, I went to see my GP today. Diagnosis is that a previous viral infection hasn't cured properly plus an infection of the sinuses. So, I am on ant-biotics for the next 7 days and have been told to reduce exercising outdoor in the cold.
2010 Summary
This has been a great year with Challenge Roth being the obvious highlight. Cologne 226half in sub 5 hours was another great race after which I should have ended the season to avoid the Frankfurt Marathon fiasco... Here's the obligatory summary:
What's the plan for 2011? I would like to focus on shorter distances and do 2 half Ironman races. 70.3 Wiesbaden will be the highlight plus 70.3 Austria or Elbaman, depending on how things pan out.
I am also going to make some changes in how to record workout. So far, I had an Excel spreadsheet (see above) plus Garmin Connect and also the blog here. In the spirit of moving your entire life in the cloud, I am moving to a great system called TrainingPeaks. So, any individual workout information (more data you can ever digest) will be at www.trainingpeaks.com/isotonicturtle supplemented by sporadic posts on the blog (new kit, gear and gadgets, race reports and any other relevant information).
31 Dec 2010
Running:
8km - 45:30
First run in almost 2 weeks. Have been down with some very persistent form of flu. Still not 100%, but slowly getting better. I hope.
8km - 45:30
First run in almost 2 weeks. Have been down with some very persistent form of flu. Still not 100%, but slowly getting better. I hope.
Body Composition - End 2010
| Weight | 88.2kg |
| Body Fat | 18.1% (LA 17.2 RA 15.4 RL 16.1 LL 16.1, B 19.6) |
| Total Body Water | 57.4% |
| Muscle Mass | 68.7kg (LA 4.0 RA 4.1 RL 11.3 LL 11.0, B 38.3, 5) |
| Physique Rating | 7 |
| Basal Metabolic Rate | 2099 KJ |
| Metabolism Age | 29 |
| Bone Mass | 3.6kg |
| Resting Heart Rate | ?? |
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