Monthly Archives: December 2013

Thank you friends!

This blog post is dedicated to all my great supporters that enable me to perform! You provide me with various kinds of support, and you know who you are. Everything from keeping up with me, great advice, great training company and world class gear.

Thank you!

First and foremost – thank you C, and the rest of my family for letting me away on early bike/swim sessions or late night runs!

My training buddies are critical- all of you from Oscar Olsson (o2tri.se) to the team 10 before 10 (10 Swedish miles (100k) biking before 10 pm on Saturday mornings). This year, I have also been able to start an informal open water swim group, thanks from the company! My triathlon club Triathlon Väst is another given on the list.

As for the product partners- there has been many very generous partners. Without no particular order:

Icebug: thanks for providing a great range of trail shoes, on and off ice! You made me take 2 second places in winter marathons and ultras.

Ecco shoes: thanks for great road shoes, listening I to my feed back, and making me part of the Betterrunning initiative!

Fusion clothes: best triathlon clothes on the planet. The Danes are not only great furniture designers, apparently they also know how to design technical clothes!

GoCoCo: best socks in the world- odor free and chafe free!

X-Kross: super sport shades: great system to adapt the eye protection to the various conditions!

Triathleten/sailfish: making me swim like a fish, and completing the first Nidingen to Mainland swim crossing!

Nordic wellness: supporting me with endless indoor training possibilities has been critical for the rehab since my injury!

Simcoachen: will be a pleasure to work with you coming year! I need it!

iBike: getting my watts right on the bike! Will work more in detail with this the coming year!

Perfekta: run hydration easy and lightweight. I used your products in several competitions this year!

Duells, Maxim and Continental: generous support for the Vatternrundan team. We didn’t make sub7 hours, but the lake is still there!

Again, thank you and see you next year!

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Progressive training

There has been some days relaxing days off which also has provided some good opportunities for training.

My running is still non-existing, but I plan to start with short runs again in the news year. I’m not too concerned about that- if my foot will be strong I know that my running form will return fast.

I am struggling to get speed and endurance on the swimming, but I’m not quite there yet. A bit more of consistency will do it, but some upper respiratory infections has forced me to skip some sessions. I need to have at least a hygiene level of swim strength at the end of January, when I will partake in a 3 day swim clinic clinic with Triathlon Vast. In the new year , I have also been selected to be part of the Fasttrack swimming team headed by Anna-Karin Lundin aka Simcoachen, which I am very enthusiastic about.

The biking is however improving well. I believe I am stronger on the bike than ever in December. I recently upped my threshold intervals to 324 watts. The core of my structured biking is threshold (2-3×20 or 2-3 x 15 min at 90 rmp) and strength intervals (6.9 kg load on the Monark and 53 rpm gives 360 watts. I do 6×6 mins with 2 min rest). To this I will soon add 4x4min intervals and maybe 20×1 min intervals.

So now I attempt to push 324 watts on the core sessions. This far, I have only managed 2×15 mins. The planned progression is as follows:
2x15min 324 w (check)
3×15 m 324 w
2x20m 324 w
3x20m 324 w
2x15min 333 w
2x15min 333 w
3×15 m 333 w
2x20m 333 w
3x20m 333 w
2x15min 342 w
3×15 m 342 w
2x20m 342 w
3x20m 342 w

That is 13 workouts! A great goal would be to to 2 sessions of each level and 2 threshold intervals per week. Then I will hit my pre season goal 1 April.

The very warm weather has made it possible to bike outdoors, and I have taken the chance to do several cyclocross biking sessions last few weeks, great to come outdoors for a while, and very nice in the woods.
I also bought a pair of new winter biking shoes (below) which seem to be great.
But on the last ride I did a real n00b-mistake : falling when standing still… The new shoes, new cleats and mud in the pedals made the shoes rock solid in the pedals. Well well, fortunately nobody saw me!
But I also sensed good strength in my guns- powering uphill felt good, and hammering away on the flats gave me that “Diesel engine” feeling that normally comes much later in the season. Sweet.

Now I’ve had some days with poor performance in training, but I expect improvements once I am perfectly well again.

Soon, I’ll also be able to post some great updates of alternative training!

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2014 will be a Great Year!

New Year is coming, and this is going to become a great year!

I am taking my strong results from 2013 and mixing them with a strong ambition to become the best I can be.

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As I couldn’t compete my goals for 2013, I have pushed the Norseman and Swissman races into 2014, and the ambition is still podium or top 5 on all the three Extreme triathlons. This year, I will focus harder on these A-races, but at the same time allow myself to participate in local low-key events.

I am coming into 2014 with a decent momentum of training and OK fitness levels. My broken foot is getting better, and even my physician is positive about the development and the results of the last x-ray.

I have set up specific training goals for May next year, with the knowledge that if I meet them, I will be fitter than ever, moving into the race season!

I will also work om my swim technique, and I am happy to be selected to the Fastlane VIP training. With better technique and consistency in swimming, I will be with the first wave of swimmers in Swissman and Norseman.

My biking has become decent the last years, and my motivation on the Monark indoor trainer is good. I will incorporate strength training with weights as well as strength training on the Monark in order to build the strength needed for the 5000+ height meters of the Swissman.

Running is the weak spot of the start of 2014. But being my best discipline normally, I have the confidence to become fast and strong once I can run longer and harder. Run start is set to January 2014.

I have also been thinking of my long term goals, and included a non-complete bucket list below. I am moving away from race-based triathlons to more experience-focused events. There are so many great experiences out there ready to be made.

But of course it would be great to toe the starting line in Kailua-Kona once again some day….

Challenges 2013 (Bold = Confirmed and A-races)

  • Ursviks Ultra 75 k Winter night trail run
  • Göteborgsvarvet
  • Swissman Extreme Triathlon – Top 5
  • Norseman Extreme Triathlon – Top 5
  • i.e. Top 5 in all extreme triathlons, including Celtman Extreme Triathlon 2013.
  • Ö till Ö
  • Tjörn Half Ironman

Long term challenges / Bucket List

  • Ultra Trail Mont Blanc 2015 (160 km + 9400m positive altitude gain)
  • Atacama crossing 250 km desert marathon
  • Swiss Alpine Marathon
  • Transalp run
  • Swiss Extreme Triathlon
  • Swedish Alpine Ultra 5 Juli
  • Ultratri Sweden
  • Vidösternsimmet – 21 k OW swimming
  • Lygnern Open 17 km OW swimming
  • HÅEC Haglöfs Åre Extreme Challenge
  • Embrunman France
  • Tour of Jämtland
  • Ö till Ö (again, beeing competitive)

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Recap 2013

The year is coming to an end and it’s time to, for once, look back and evaluate 2014.

It is a somewhat strange feeling as this year has been both very successful, but at the same time a complete failure!

[Please visit this page for some great stuff to buy]

I would like to start with a big THANK you to all of my greatest supporters:
My dear family
Triathlon Väst the best Tri club.
Nordic Wellness for great training support
Icebug fantastic traction
GoCoCo superdry socks
Fusion training and racing clothes
X-Kross best vision
iBike power to the people!
Duells biking gears
Continental traction on the road
Maxim for the energy
Ecco running comfort and speed
Perfekta hydration on the go.

I came into 2013 with great lofty goals; completing and finishing Norseman and Celtman Extreme Triathlons and finishing on podium or at least top-5 in both of them. 2013 was the starting point of going from the more race-based triathlons (Hawaii Ironman, Hald Ironman races) to the more scenic and special triathlons and ultras. (links to all race reports in the list far below)

In addition to this, I was aiming to qualify for Ultra Trail Mont Blanc 2015 by collecting 7 qualification Points.

The season started well with a new cooperation with Icebug, the innovative shoe developer. The cooperation (along with some training) made it possible for me to take a second place in the great and very popular Sandsjöbacka Trail Marathon. For me, it is a special race, as the very scenic track goes through my old hoods.

Next up was the Ursviks Ultra, a very special race in Stockholm, also run on winter time (ice and snow), but this one is during the night (starting midnight) and consists of 5 laps on a 15 km trail (75 k run). A very hard race, but also fun. Yet another second place on this one! This qualified 2 points for UTMB 2014.

Just a few weeks later, it was time for a real ultramarathon. This time in Barcelona – 115 km very very hard trail run with a total of 5000+ height meters. This was my first real individual ultra (I have done team-ultras before of 100 km, eg in Hong Kong), and I gained some great experience from this race. For instance that without proper training, the quads are completely gone after the downhill running already half way through the race. Unfortunately, the weather was no good in Barcelona. I completed the race with some decency, but with more experience and certainly some more specific training, I could have taken a much better position. 3 more points for UTMB.

Göteborgsvarvet – worlds largest half marathon with 60.000 participants was very slow this year with many contestants dissatisfied after the race. My time was far from a personal bes at the distance, but still my position was OK (81st), even though I have paced myself better before as well (67th).

After some weeks of additional training, the annual Vätternrundan together with Team Continental Test Team was up. 300 km bike ride. This year, the goal was the magic 7 hours, i.e. averaging 43 km/h. We failed the 7 hour limit, but I placed myself 27th of the ~20.000 participants, with only one group of riders before us.

Finally then, it was time for the first A-race of the season, the Celtman Extreme Triathlon, one of the 3 Extreme triathlons (Norseman, Swissman, Celtman). I was supported by both my family and the Swedish top triathlete Oscar Olsson as support runner. However, less than a week before the race, when doing the last easy run on a treadmill, I felt a strong pain in my right foot. Not bad, and what an irony! I instantly knew something was bad, but pushed away those thoughts. I raced strongly during the Celtman and during the main part of the race I was second. All the time I knew the running over the munros (mountains) would be a challenge for all of us. Certainly me with my issue with the foot. Even during the first half of the marathon I was strong and ran the fastest of all participants during that part – giving me the Redbull speed price (a weekend mountainbike racing in Wales). Then, during the last and very very hard part of the race, my foot became extremely bad  – as bad as the weather – fortunately I did not know at the time that is was completely broken, and it would take 6 months before I could run again….

I managed to take fourth place in the end. Even though my stamina and speed might had been enough for the second place, my body was not. First place was probably too far away – Graeme the winner went on to take 7th place in Challenge Barcelona with a time of 8:17 later that summer…

During the summer I spent a lot of time with various doctors, all giving different advice. Clearly the foot was broken due to a stress fracture, but then completely broken. I had a cast for a week before I took it of myself. Just up until the Norseman starting date I had hopes to compete, but I had to drop that race.

Instead I was doing a lot of alternative training – kayaking and a lot of open water swimming. I organized the first swim ever (?) from the very distant and dangerous lighthouse Nidingen with some competent swimmers. An event that was appreciated in the media.

My motivation to complete all the three Extreme triathlons is still there and I am very happy to announce that I will race Swissman and Norseman  back to back this summer. Its going to be hard, but I aim to take podium or at least top 5 positions in both of these, thus top 5 in all.

I will also do one or two ultras in order to collect the 2 last points for Ultra Trail Mont Blanc 2015.

Still in December I have not been able to run, and I am waiting to start my run training until 1 January 2014. Its becoming stronger though, and I am becoming confident that I will be able to run strong again, even though it will take several months more.

2014? Stay tuned for the next blog post!

P

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Fail på nytt favoritpass

Det har varit bra ROI på Monarken sista dagarna. Igår utmanade jag Henric Öijer på en liten battle på modifierat Åstrandstest.

Vi körde helt enkelt ett steadystatetest med samma submaximala watt/kg (och given kadens 75) och mätte % av maxpuls. Nedan ser ni resultatet, (tre första raderna) och de 2 följande raderna är dels ett gammalt test jag gjorde med lägre steadystatepuls (136), samt samma test idag. Lättare i kroppen och lägre puls gav bättre w/kg och lägre % maxpuls. kul att se progressionen. I mitt fall kör jag 277 watt på 75 i kadens, kör 4 minuter och tar sedan en snittpuls på kommande 2 minuter. sedan är man uppvärmd.

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Igår körde jag sedan ett fint 2×20 minuter @90 kadens @315 watt. Lagom bra. Dags att uppa watten, eller lägga på en intervall, även om det är mentalt jobbigt med tjugor.

Idag var det dags för något annat och eftersom jag behöver lite mer power i benen inför sommarens backar i Schweiz och Norge så behövs styrka. Därmed var planen att köra 6×6 på låg kadens (50-ish) och över 350 watt. Jag hade bara 6.9 kg att lägga i viktkorgen totalt, så det blev 52 i kadens och 358 watt bestämt.

Körde några 6-minutare, och de var verkligen hårda. 2 min vila mellan varje. Hade svårt att räkna till 6, så efter 4 (trodde jag) så ställde jag in mig på att det bara var 2 kvar. Det skall jag klara intalade jag mig. Men efter ett par minuter och när jag till slut kunnat multiplicera 8×7 (inkl uppvärmningen alltså), insåg hag att det jag bara hade kört 3, och var in på gång min fjärde.

Inte en chans att ladda om kanonerna, utan ett snabbt beslut att bara köra 5 idag.

Stört jobbigt, förhoppningsvis svårt att gå imorgon, än mindre simma. Fick spendera större delen av passet stående.

Sista intervallen blev hård nog, fick vika ned mig på kadensen och landade på 50 i kadens på den istället för 52 som var planen.

Riktigt bra komplementpass iallafall. Blir fler.

Intressant träningshelg!

Jahapp – då var helgen slut, och det har faktiskt varit en ganska intressant träningshelg.

Började ju med halvmisär men ändå bra i fredags när jag skulle köra passet i postningen nedan. Funkade, men avbrutet några gånger.

Lördagsmorgonen startade bra – jag hade bestämt att ta revansch efter fredagens strul. Så jag körde först ett spinningpass 900 på Nordic Wellness Borgås 60 minuter , därefter snabbt in i bilen för att dra till nästa pass i Kungsbacka, på Nordic Wellness City, 60 minuter till in på banken. Inga grymme-pass, men skönt att klara av lite träning före 12 iallafall. Vädret var nämligen inte så inbjudande för utveckling.

Därefter schemalagt att kolla på L’s basketmatch, men det visade sig att motståndarna inte kom, och det blev WO. istället en möjlighet att slå farsor och morsorna. Jag kunde givetvis inte hålla mig utan drog på mig ett linne. I övrigt – tajta jeans och tjock T-shirt. Hade i allafall träningsskor på mig.

Grymt begåvat att hoppa in i en basketmatch (19 år sedan senast) med tanke på att jag hållit mig borta från löpning i 6 månader pga skada. Hornen växte ut, och det blev grymt kul! Grabbarna var sjukt spelduktiga, men med 40 cm längre längdsnitt så finns det en viss komparativ fördel, och gubbarna vann till slut. Jag var helt blöt av svett.

Söndagen ägnades åt barnlogistik, och under ett barnkalas hade jag min träningsslot för dagen. Det var ca en timme, och jag körde till Åby för att lära mig simma. Det var nämligen 3-4 veckor sedan senast. Ont i bihålorna till råga på allt, men till slut fick jag ihop 1800 långsamma meter.

På eftermiddagen var det Luciaden i Kungsbacka simsällskap. riktigt kul event. Först var det stiptävling (tävling mot sina egna bästa tider) för juniorerna, men denna gång var det också OK för Masters att köra 50 fritt. Jag blev rekryterad och uppskriven. G körde sin 25a, och jag fick chans att köra (mig veterligen) min första simtävling. I allafall sedan jag var 15 år. Har väl kört någon motionstävling utomhus kanske på längre distanser. Fick till en helt OK simning, lite mycket väderkvarn kanske, men slutade på 30.57 om tidtagaren mätte korrekt. Det räckte till en 3e plats idag bland Masters. OK – det var bara 5 med, men ändå. Kul!

Därefter en kul grej! Familjemedley – 3 sträckor: ry+br+fr. G körde rygg, L körde bröst och jag fritt. Riktigt kul att två dagar i rad köra något med grabbarna!

Sedan simmande luciatåg med stämning och som avslutning en rejält kul tävling: Breddsim. Går ut på att alla (typ 50 pers) står på långsidan och samtidigt simmar över till andra långsidan. Den som är sist upp med raka ben på andra sidan elimineras och får inte vara med. Repeat.

Lärde mig (efter ett tag) att det är 2 saker som är viktiga förutom att simma bra/snabbt: 1) tänk taktiskt – ingen idé att vara först upp ur vattnet, det tar bara på krafterna 2) se till att vara snabb på att komma ur bassängen.

Jag var inte bäst på något av de 3 sakerna som krävdes, men blev iallafall 7a till slut. Helt OK tycker jag, i konkurrens med de j*kla junisarna. När det sedan var 2 herrar och 2 damer kvar avgjordes tävlingen med 100 m medley.

Sjukt kul och sjukt jobbigt på slutet!

Därmed – bra helg och riktigt kul aktiviteter. Hoppas kunna vara med på fler alternativträningspass om foten nu bara fixar sig!

 

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