Monthly Archives: June 2014

2a i Råda triathlon

Jag, och G 9 år tog varsitt inofficiellt silver i dagens Råda triathlon.

För min del var det en simning som var pinsamt orytmisk med läckande glasögon, absolut inget flow i vare sig simning eller andning. Maxade första 200 meter och låg axel mot axel med Ted Ås som körde utom tävlan. Sedan ned på hans fötter och försökte hitta andningen. Helt plötsligt var jag ensam, då hade ted rundat första bojen och jag missat svänga. Därefter fortsatte det i samma stil, och Teds fötter var gone. Jag var tvungen att hämta andan, men hittade sedan (tror jag) Ullis fötter. tack för det. Sista biten gick jag om och upp som tvåa till slut ur vattnet. Men pinsamt dålig känsla.

Trillade när jag kom in i T2, av med våtdräkt och ut med nya cykeln. Ja, den var verkligen ny eftersom jag fått den hemlevererad 3 timmar före start. Snacka om ful-bikefit. Men den funkade fint ändå. Först ut på cykeln och höll denna pos i första varvet. Lite dåligt tyck i pedalerna så jag åkte ned till 3e plats under varv 2.Tänkte hela tiden att “Snart kommer Lunkan”, men det gjorde han inte idag. Cykeln funkade fint, rejält ovanligt med ovala klingar, jag har några som heter Osymetric som är rejält ovala….

Löpningen var hård hela vägen, och jag fick bita ihop för att hålla fart. Till slut gick jag om och förbi #2 (Broder Gustafsson) och tog in meter för meter på 1an.

När bara målupploppet var kvar till Råda säteri hade jag som minst max 5 meter kvar till ryggen. Men en lätt ökning från hans sida kunde jag inte svara på, och vi gick imål 7-10 meter isär.

Nöjd ändå  med detta grymma arrangemang. Sprintdistans (750/18/5) är inte riktigt min grej, men bra genomkörare och träningspass.

Givetvis tack till Mölndal Outdoor för bästa arret (tycker att det är riktigt kul att det finns barnvariant!), deras sponsorer 2XU, Aktivitus, GU, Ski& Run och Rudy Project, och givetvis mina – GoCoCo, X-Kross, Icebug, Ecco, Fusion.

Tyvärr inga tider eller splittar, eftersom jag missat att ladda klockan.


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Dramatiskt väder och mycket maneter på dagens 5 k OW simning

Robert och AM arrangerade idag ett provsim inför kust till kust med kajaksupport och allt. Jag ställde upp med båt. Och så ställde jag upp som försöksobjekt för simningen ihop. Knappa 5 k i allt från plattvatten, rejäla vågor, sol och regn. Och mycket maneter, nästan så man kunde gå torrskodd på vissa ställen om man ville. Men vi simmade ju.













New rig inboud…

I tend not to learn from my mistakes.

Last year, I sold my BH Aero rig that enabled me to take a sub 9 ironman and took me to Kona Hawaii, without having a replacement. My standad supplier could not deliver a new rig though, so I had to buy an (excellent) Trek a week Before Celtman last year.

This year, I sold the Trek (i think the new user will have a great great time with it, because it is really a Time Machine.) – without having a replacement. Same thing – my supplier was out of stock also this year.

My initial thoughts was to do the coming Norseman on my road rig, but it didnt take long before it started to itch. There was an empty bike hanger in the garage.

So now I have a new rig inbound. Its a bespoke Merida, and I think it will be fast over Hardangervidda the coming August….

It’ll just need a new ISM saddle, or whats your say about that, Lars?

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RecoveryPro or PSTD

After Celtman last year I had a 9 months long recovery, but it seems that 90 hours was enough after Swissman. It sure has it reasons, but 9 months vs 90 hours….

So is that a RecoveryPro ( as from Milebreaker below) or a triathletes Post Traumatic Stress Disorder, and only a false recovery?

Well I have already been swimming two relaxing open water sessions and today I did a nice controlled 5 k evening jog at 4.45 pace.

Tomorrow morning we swim again…

Also some good news on the gear side. New stuff arriving soon….


4th Place at Swissman Extreme Triathlon

I did it again.

The goal was top 5 in Swissman Extreme Triathlon, and I and my support runner delivered a fourth place. My long term objective was top 5, and I did 4th on Celtman Extreme Triathlon last year. Norseman coming up this August, and clearly it’ll be a challence to meet the goals also there.

(Scroll down for lots of videos and photos. )

It was a hard day at work, I the Swissman Extreme Triathlon is the hardest Ironman distance triathlon that I know, but at the same time probably the absolute most scenic. The course is in the picturesque and extreme Switzerland. Starting in the Italian side in beautiful Ascona, and the bike is laid out over the three highest and (in)famous mountain passes, St Gotthard, Furkapass and Grimselpass. They are all over 2100 meters and the Furka is almost 2500 meters high. All in all it is 4000 meters of accumulated height meters on the bike. The run is magnificent, laid out so the athletes run under Giessbachen waterfalls, around lake Interlaken and the extreme and final climb up to Kleine Scheidegg, close to the highest mountain in Switzerland, and ending well above 2000 meters. The “run” accumulates about 1500 meters of altitude gain.


But lets start from the beginning. As many of you remember, I also took the fourth place in Celtman Extreme Triathlon last year (and what do you believe my lofty goal for Norseman in August will be?), but I hurt my foot severely. It took me 9 months of recovery. During the spring, I have been training quite OK, but not entirely satisfied. I have felt OK when running, despite lack of continuous training. some key training sessions include a 30 k hilly run at 4.08 pace. The swimming has been on and off, and I have received some great coaching by Coach AK Simcoachen, much appreciated.

The biking has been ok to start with, and I felt like superman during the Easter weekend, but since then I almost felt I became weaker on the bike. When I was at a combined vacation and training camp in Chianti 2 weeks ago, my crankset broke, and i had to replace a lot of the hill bike training with running, which was very disappointing.


But all in all, I felt OK but unsure of my fitness level.


When traveling to Switzerland I arrived OK, but my luggage didnt. Fortunately, I had a spare day or so, and the luggage including the bike arrived eventually.


I came down to Ascona with my 2 great friends A and P plus our supporters, my supporter Stefan, who is a new friend had never ever seen a triathlon, much less supported one. But he is by no means inexperienced in endurance competitions, or what do you say about 12 marathons plus 12 ultramarathons (average 120k) during last year….?


In an event like Swissman you are required to have a supportrunner during some parts of the run, and as the bike ride is unsupported by the organization, the supporter needs to put up temporary support stations on all critical places.


Ascona is beautiful and very nice city. The prerece meeting was standard, but as often before, I got a bit unsure of my capability – there were so many stong athletes there. I did a short test of the bike, and despite the delay, everything worked smoothly. My rig for the event was my BH G6 road bike, with clip on aerobars. I didn’t take my Zipp, but used Dura ace c35 carbon wheels instead.

The Water in Lake Maggiore is very pleasant, and about 21 degrees. I had tested the water in a 3 k swim the evening before the prerace meeting.

I was staying together with my friend and our support runners the night before the big day. But the hotel that I had booked was not very appropriate. During the day I realized that the only way to get to this particular hotel was by cable car, there were no roads to the hotel. And by such, there would be no possibility to get down to the start… So the only chance was to find a new hotel nearby.

We had a wonderful and relaxing evening and a good meal. I slept OK for some hours, and we woke up at 2.45 in the morning for some eggs, yoghurt and snacks for breakfast. We drove to the Ascona, about 15 minutes, and had just enough time to put up the gear in T1 and board the boat which would take us to a small island where the swim start was. There was a new innovation on this race – for security we should have a chem light underneath the swim cap. Everybody laughed at this, but it actually worked…


I even got to relax enough on the short boat ride that I slept for a couple of minutes – a gift I was born with J We went into the warm water, and it was a great sight with 250 lights entering in the relatively calm water. I swam up to the front of the pack, and just when I got there, the countdown started, I almost missed the first wave!

The swim was great! I have been training some TI during the spring and I tried to relax. I found a pair of feet to draft behind and for the first time it worked OK. In the beginning I was almost struggling, but after a while, it was perfect. IN the middle of the swim, I could look around, and it actually seemed that we were number 1 and 2 in the swim! But nearing the end, there was someone else coming in from the far right, and as my companion had slowed down, I passed him and left him behind. I exited the water just a second after the other swimmer from the right, believing I was second! But later I learned that there had been 2 faster swimmers a minute before. Nevertheless, I was quite happy to complete this ironman swim in fourth place at 54 minutes.


The T2 was fast. I have never understood the rationale to take longer time just because it’s an Extreme triathlon, but I experienced the same thing in Celtman. I was on the bike quite fast, the only special luxury this time was that I took on a pair of socks, as it could become very cold on the downhills in the alps.


I went off with the bike, and after some trouble to find the way in Locarno, I and 3 other guys found the same pace. We were number 1-4. Felt great. I tried to drink some, but I have some difficulties with this, as I have often overeaten the breakfast. It was undulating, but still relatively flat the first 55 or so kilometers, but then it started to get steeper. Quickly, I found myself from being quite OK to not OK with the pace. I have to say, that the swiss, Italian and some german guys surely can ride in the mountains. And I cant.

However it was a beautiful day and the environment was stunning. I was now alone and biked up to Airolo, and then up towards Tremola. This part would become a real torture. The first pass goes up to St Gotthard at 2100 meters. It is very steep. But the main problem is the pave, the cobblestones that almost put the bike to a halt. During this parts, I averaged 12 km/h during 10 k. I was using first gear and couldn’t almost power myself up. But it surely was beautiful.

At this point I was passed by one or 2 guys, and felt that the day maybe wouldn’t be so great anyway.

But eventually I got up to St Gotthard, and I was met by Stefan. Finally. I hadn’t been able to eat or drink during the steep roads, as I was going so hard. I took some gels from Stefan, but declined to take on any extra clothes. I just pulled on my arm warmers. I had no idea if this would be sufficient in the cold downhill, but it was cold, but totally OK.

The downhill was fast. Very fast. There was no chance I would check my watch, but after the ride I saw that I had been speeding up to 82 km/h. Its easy to overtake the cars in this case, but quite challenging to take in fluids and gels – but works if you are fast. During one of the downhill rides, I averaged 67 km/h for 10 km. Unfortunately I don’t have data for the whole race (but from the bike), as my Garmin file must have become corrupted.

So the ride down was over almost before it started. Directly the next climb started, this time up to Furkapass, 2500 meters above sea level. Also on this very long climb I lost 1-2 positions, but worse was that I started to get some cramps in my thigh. This is ok on a normal bike ride, as you can stretch on downhills, but if you are in a 40 k long uphill part, it is impossible to stretch if you don’t want to stop completely. But I barely made the climb without collapsing of the cramps.

Yet another really really fast downhill ride, fantastic scenic mountains, and then there was the third climb up to the Grimselpass, 2100 meters. Same thing – even worse cramps and 1-2 guys passed me. I learned here that I was in 8th position after surviving the mountains. I was OK with that, but understood it could be difficult to reach the goal of top 5. The downhill from Grimsel is from 2100 down to 700 – it really never ended. We passed through some tunnels on the way down which was somewhat scary.

The last part is flat, but in my case I was completely alone and there was a relatively hard headwind. But powering on, the T2 got closer.


Eventually I got there to T2 (just a minute after my supporter, who was slower with the car on the decents), after 6 hours 46 minutes of riding. A tough one.


I jumped out of my shoes and was running triathlon style the last 100 meters in T2 to my spot – byt the ground was all very sharp stones!! I couldn’t walk on them!! But very angry I got to my shoes and got the help I needed from Stefan. What a great guy. I started the run, which begins with a steep hill up to Giessbach falls, very very nice waterfalls that you run under. I quickly passed one guy, and thought that the better you are on the bike, the worse you are on the run. That felt good.


After 8 km I came to the first station. And just when I arrived my cramps exploded, but I still had to sit down to remove some stones from my shoes. It was very hard to get started again. I had only a Perfecta bottle with coke and some gels with me on each leg of the run. It was difficult to start running again, but it became better and better. Soon I logged several 4.20-pace kilometers and passed yet another guy. The run was along Interlaken – so beautiful that it almost hurts. But what was really hurting was the heat – it was very very warm. Whenever there was a pool of water (they have that in Switzerland for filling bottles etc), I immersed my head and wet my cap. The lake beside me looked so inviting and I almost jumed in for a second. But I kept going quite strongly, tried to force fluids and gel down. Passing yet another guy. Soon I was at km 22, the last station before Grindelwald, where the really steep part begins and Stefan would join me. Among the top athletes, all except me had a support runner or biker along them during the whole run.

The bit from 22 up to Grindelwald wasn’t supposed to be so steep if you look at the diagrams. But that is just in comparison with the final part. In reality it is so steep that also this part is difficult to run properly, so I had to powerwalk long parts of this.

All of the sudden I felt very dizzy, and I realized that I had become very low on energy. I had had some stomach problems during the last hour and hadn’t been able to get anything in. Now it was critical, but I managed to force down some salt tablets, some gel and the last of my energy drink. It was a close one, but I recovered after 20 minutes or so, just when I reached Grindelwald. During this part, I had passed a guy (one of the very fast bikers) that was completely gone. I cheered him when I passed him, but he was not responding. He actually had 2 support runners, on the part where no support was mandatory.

Anyway I came to Grindelwald for the last 9 k of very very steep hillwalking. Here I met Stefan, and I got my inspected backpack with mandatory stuff.

There was one guy just in front of me , but we powered on quite well, and despite the fact that I (or anybody else for that sake…) could run only small parts of this 9 k hill with 1100 height meters, we swiftly left that guy behind.

At the only station on the way up, we confirmed that we were team four. It felt stable, but I couldn’t increase the speed. I believe we were quite effective, in this part. Big biker=Bad runner I thought.


I had to fight my cramps. When it became too steep I had cramps in the front of my lower legs. When I was going to hard, I had cramps in my chest. At all other times I had crams either in my thighs or my calves.


Eventually we saw Kleine Scheidegg, 2100 meters over sea level. It was still a long way to go, but we kept going steadily.

We approached the finish line, and Stefan the ultrarunner wouldn’t accept anything but running the last 200 meters. He had been going on and on about “com’on just run this short part, to the next tree” and so on. At this time I was really really fed up with him. This means he had done his job just perfect, trying to push be beyond limits. But it wasn’t the stamina that kept me from going even faster, it was my cramps.


So we ran the last meters on will. Finishing such a race is always very touching for me – struggling so hard in training and for the full day, and it is a fantastic relief to finish – and even bigger if you accomplish what you’ve set out.

I finished in 12 hours 30 minutes. That is 40 minutes behind the winner, but only 14 and 15 minutes behind the #2 and #3.


Now I deserve some rest, but I feel quite OK in my body, unlike last year in Celtman where I broke my foot. That is good, as I have only 40 days until next challenge, Norseman Extreme triathlon.


Finisher list:

I shall thank first and foremost my very forgiving wife who lets me do all the crazy event. My friends that come along to these challenges, and last but not leas, my new friend and Supporter Stefan the Ultrarunner!

Two of my best friends also shared this great event with me, P and A. They both made it too! Congratulations. And without you it wouldn’t be such an experience…

Thank you.

Thank you also my great sponsors for making this possible:

  • Milebreaker for keeping my energy levels and hydration
  • GoCoCo for the best socks
  • Nordic Wellness for training all year round
  • Fusion the best race gear
  • X-Kross  superior vision
  • SimCoachen for coaching swimming
  • Ecco for great running shoes on the road
  • Icebug for great running shoes off the road
  • iBike for keeping my watt numbers on the right side


A teaser of the coming swissman productions:

Lucky number?

2014-06-20 15.19.43

Evening Before…


Before swim. new innovation for pre dawn swim – a chemical light under the swim cap…


Exit #4 from swim.


Filming the swim from the air












Tremola, 5 k of cobblestones from hell up to St Gotthard pass 2100 meters. What a torture. 10 km took me 50 minutes… Yes Biking,







Powerwal, but not Nordic Walking!


Ok, I dont run. But noone did!




Up, up, up


Amazing race venue



Big hill, hard work


Stefan selfie



Fourth Place again!


Thank you Milebreaker and GoCoCo



Me and Stefan the Support


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Thank you Triatlon Väst!


After finish – mountain pasta

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Finisher Group photo, Swiss style



Finish at Kleine Scheidegg…


Recovery in France..

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Some images of me from Swissman Organisation















Der Schöne Schweiz

So I eventually got all my luggage after returning to Zurich Flughafen twice and waiting forever there. All seems OK, even though I have yet to assemble my bike and calibrate my iBike watt meter.

After getting my bags, I drove down ton Locarno in the Italian Switzerland. As I wa upgrated to a fat Mercedes, the driving was pleasant but tiring. Switzerland is truly beautiful. I was living here for some months ages ago.

I did a short swim in the lake Maggiore. Very warm but not so clear water.

I will be starting the race on Saturday, Midsommardagen, at 5 am, and will be racing for more than 12 hours.

The passes of Gotthardt pass, Grimsel pass and Furka pass are all legendary and far more than 2400 meters high. In all, the climb on the bike is about 4000 meters.

The run will be hot, unlike Celtman last year… its about 30 degrees in Switzerland now. After 32 k of relatively flat running (by Swiss standards), there is a final climb up to legendary Kleine Scheidegg (by Eiger Nordwand), a climb which is 1100 meters height meters.

I think it will be possible to track the race at on Saturday.

Some nice pictures from this morning (Luzern), and funnily a map which I just found in one of my bumbags when packing for saturday. Havent been using that bag since nearly a year back.