There is a stupid saying in ice hockey about the need to play for a full 60 minutes instead of only 40 minutes, which in fact means that the better team usually turns the table and wins the game during the last period. That is how I felt in the Ironman Copenhagen, letting the game slip through my fingers in the third quarter.
My expectations for the race were not sky high, I was not aiming for a personal best. I am not yet fit enough for the run, after missing almost an entire year of running due to injury. Realistically, I was expecting a time of around 10.10-10.20. However, stomach problems and inadequate running shape smashed those expectations.
Arriving in Copenhagen two days before D-day, the city did not reveal its beautiful side. Rather, it was pouring down rain most of the time – and the weather forecasts for Sunday were not exactly raising my spirits.
Also, I had som mechanical issues which caused a lot of extra anxiety and stress. One of the screws that are used to adjust the rear wheel on my Cervelo bike had been twisted during the flight, which made it impossible to install the rear wheel. I had to carry the bike to the expo area, which was, thankfully, only a couple of hundred meters from my hotel. The mechanic was able to fix it, but Friday, which was supposed to be a rest day, turned out to be one of quite stressful.
The day before the race, I got out of bed around 5 am in order to warm up before the race with a short bike and run session. It was dark and literally pouring down rain – at that moment I didn't feel very enthusiastic about the race. Also, the traffic in Copenhagen is a bitch – even at 5 am on a Saturday.
However, the rain stopped and the sun came out, and it was quite warm by the time I took the metro down to the beach in order to check in my bike and my gear at the swim start. Meeting the other guys, club mates, breathing the atmosphere, and familiarizing myself with the swim start really got me in the mood again.
The alarm clock was set for 4.45 a.m., but I probably wouldn't have needed it. My choice for the alarm sound was – Rob Zombie's Dragula. Always gets me in the mood for flying.
I had the good luck to meet some triathlon colleagues from Norway at the hotel reception, as I was leaving for the metro station. Guys had ordered a cab and invited me to join them. A much more comfortable way to get down to Amager strand, which lies around 5 km from my hotel at Radhusplatsen.
The swim happened in waves, as is usual in the Challenge Series races. The race in Copenhagen was a part of the Challenge Series, until the Ironman company WTC bought the race organizer YWC Sports in July and turned it into an Ironman race with 50 Kona spots.
I very much prefer wave starts to mass starts, it's much easier to get into a good rhythm and get a good swim without the crowds. As the start signal went, I ran into the water and immediately got into a good flow. I was flying. Of course, the shallow water – the depth was around two meters throughout the swim – gives you the impression that you are swimming fast. Thanks to the big, fat wave breaker the water was very calm as well, making it technically easier. So I only swallowed about 0,5 litres of salt water, less than usual.
One thing I really liked about the swim in Copenhagen was the big signs, telling you how much you had completed and how much was left of the swim. Usually, you have only a vague idea about the distance during the swim.
The swim was my best so far this season, a decent 1.06, about the same level as 4-5 years ago, when I hit my personal records. The transition to cycling was made a lot easier thanks to the splendid volunteers, which helped you get the wetsuit off and put it in the bag for you, saving you a lot of precious time and energy.
I went out hard on the bike, as usual. I felt like flying, thanks to the quite strong tailwind during the first 20-30 kilometers. The speed hovered around 40 kph all the time, but I knew it would come back to bite you at some point. The route was magnificent, taking you out of Copenhagen and into the Danish countryside – not that I had time to see much of the scenery. The infamous cobble stone segment in Copennhagen proved to be exaggerated by the organisers – uncomfortable, but not exactly the Arenberg forest.
The first of two 90 km laps was fast, but during the second lap the wind gusts were getting stronger and stronger and at some point the wind was leading the bike more than I did. Also, I felt the first warning signals of the stomach cramps ahead.
At one service point, a volunteer gave me a bottle of Cola instead of water. Unknowingly, I poured the content of the bottle into my aero tank before I realized it was Cola. Suddenly, I had nothing the drink but Cola – a sure recipe for stomach problems.
It deserves to be said there was very little drafting, even though it was a flat, windy race, tempting to cheat. I saw only a few cheaters, but none of those large groups you sometimes see. Most competitors were willingly dropping back when overtaken.
I completed the bike with an average speed of little more than 36 kph, but the bike route was actually about 1,5 km longer than 180 km. I had secretly been hoping it would be a couple of klicks shorter, á la Ironman Kalmar 2012. Nope.
The second transition went quickly as well, the volunteers took care of your bike and got your run transition bag for you. I had cut it out nicely for me, exiting the T2 area around six hours after the race start. Usually, that should be more than enough time to go sub 10 hours, and it would have been if I had the same fitness level as 4-5 years ago. But I haven't been able to find my running legs this season, so I knew I had to start out easy.
As often before, the alpine skiier became a slalom pole as I was overtaken by faster runners. Me, I felt like a caterpillar. And I got stomach aches, which forced to me to take one quick stop about 10 kilometers into the run. After that, I felt much better, stronger and quite optimistic about my chances of reaching my target time.
But just about halfways into the run, heading towards the third lap out of four, the stomach cramps were back with a vengeance. Also, I was starting to get really dehydrated, having head aches and feeling ill. The pain made it almost impossible to continue, at least it would be impossible to focus on the run. I had to stop again at a toilet, this time for a couple of minutes longer. I really do hate that, because the clock runs all the time. I do it only in extreme emergency (only time before was Ironman UK 2007).
Having gotten rid of the brick in my stomach, I could get back to running. Or more, get back to caterpillaring. Due to the lack of energy caused by the stomach problem and my poor running shape, I was starting to drag my legs. Also, my right vastus medialis muscle was starting to hurt (it is the part of the quadriceps, or front thigh muscle, which lies on the inside, right above the knee, and it absorbs a lot of the shock when your foot strikes the ground). Towards the end of the run, my running technique would probably have been approved in a 50km walking race.
Luckily, the spectators were really great and kept you going when you wanted to just lay down and die. There were also a lot of countrymen from Finland along the course, now and then reminding you to keep your head up. The organisers said there were around 200 000 spectators along the run course, which windled through the city centre, but that obviously includes tourists and natives strolling the streets and spontaneously stopping to watch the race unfold.
The last kilometers felt like forever, but stopping is never an alternative. I kept myself going with the help of some Red Bull energy drinks, now that my stomach could take it. I finished in a time of 10.47, which was not exactly what I had expected, but an Ironman is never quite what you had expected.
The successful swim and bike were encouraging, now I only have to improve my running. I think it has a lot to do with strength and muscle condition. Working together with my new coach, Yan, I feel really motivated to start working on my weaknesses.
I have not yet decided whether to attack the Challenge Barcelona later this year, in October, or whether to look ahead for next season. Thing is, I will not be able to work any miracles before October, but I would like to get an optimal performance – without stomach problems. I just might.
måndag 19 augusti 2013
måndag 5 augusti 2013
My new favourite distance
Scorching heat, a broken toe, a time penalty for a transition area infringement, a wrongly adjusted rear shifter – none of those things could stop me in Otepää. Finally, after many hardships, I was able to perform well and to my own satisfaction.
Ever since the Tristar series was introduced I have wanted to try the 1-100-10K race distance, and this Sunday I finally got the chance. The 1-100-10K race in beautiful Otepää, renamed Trismile after the Tristar series was buried provided the opportunity to try out a race where I could happily bike my legs off without getting killed during the run. Theoretically, the distance should be ideal for me, who usually is stronger on the bike, but a weaker runner.
The distance is quite challenging in the sense that the swim and bike legs must be seen as entirely separate entities. In a normal triathlon race, you can do the swim at a slightly higher intensity level than the rest of the race. But a swim as short as 1 000 metres means you must go flat out all the way.
On the other hand, the bike requires a slightly different approach. It is not possible to maintain a level of effort above your lactate threshold for more than 2 hours, so you will have to slow down.
Finally, the run is only 10K, which means that you should go fast. But by then, after 100K of cycling fast, you already feel the weight of accumulated lactate in your legs.
My preparations were far from ideal, as I had accidentally dropped a heavy object on my foot one week earlier and suffered serious bruise damage to my fourth toe on the right. It didn't prevent me from running, but it was awfully sore and swollen. In order to relieve the pain, I bought a pair of new, one size too big Zoot race shoes from the expo area before the race. Not exactly what the beginner's guide would instruct you to do.
Me and the other guys from Helsinki Triathlon were staying in the spa, right next to the race centre. There was no need for setting the alarm clock, since the organisers started playing disco music at ear deafening volume at around 8 am.
It was really hot already in the morning, and I waited until the very last moment to pull on my wet suit. Pearls of sweat were running down my cheeks as I eagerly awaited the start signal in the scorching sun.
We were starting in waves of some 150 at a time, but it got quite chaotic and crowded in the small lake when the start signal sounded. I got hit with an elbow in the jaw, sending my head backwards, right into someone's hand that struck me in the back of the head. It only got my adrenaline running, and I managed a satisfying, if not quite as fast as I had expected, swim split time of 17.43.
I entered the transition, bursting with adrenaline, and ran like a bull through the zone, collecting my gear and my bike as I went for the transition line. Unfortunately, in my excitement I jumped on the bike a couple of inches before the pink line. Realizing my mistake as I heard someone blow a whistle, I desperately tried to correct it by putting one foot to the ground. Too little, too late, as I would later discover.
My friends who had done the race before told me that the bike leg would be really flat and fast, and me, in my naivity, believed them. The bike course consisted of three laps of 31K, with an extra 10K lap to begin with.
The extra lap turned out to be quite hard, with several difficult hills with sharp gradients and technical descents. I was really pushing the gears, refusing to shift down even in the sharpest hills and ignoring the burning lactate. My heart rate was constantly pushing 170, which would be a heart rate I could maintain for a 1 hour sprint race - not for a 3.30-4 hour race.
The rest of the bike course was not entirely flat either, with one especially mean, several kilometers long, false ascent. During the second lap, I got into a better rhythm and felt more comfortable. My heart rate fell to a more normal rate of around 155.
As usual when racing in Estonia, there were a lot of good cyclists, which means I found myself in the unusual situation of being overtaken more than once or twice during the bike leg. Especially some of the relay guys, who started ten minutes after my wave, were coming awfully fast.
Luckily, there was were little drafting. At least I saw little of it. However, club mate Petteri Grönholm got caught in a group and unjustly got penalized. There are always those who try to cheat, and sometimes it is the wrong guys who gets punished.
It was steaming hot, and I started to feel badly dehydrated, despite drinking about 1,5 litres during the bike leg. As I approached the transition area for the last time, I was convinced I would soon be a slalom pole for the faster runners. Only the relatively short distance would prevent me from losing too many placements.
I finished the bike leg in a time of 2.41, with an average speed of little more than 37 kph. My legs felt like timber when I ran through the transition and picked up my run gear, including my brand new Zoots. I felt a slight tingle as I pulled them on, having no idea how it would feel to race with them – not to mention how my bruised toe would react to a 10K run.
However, I felt surprisingly strong as I went out for the run. And I soon discovered there were a lot of athletes out there who had really outdone themselves on the bike. Even I, usually a weak runner, could overtake several rivals. The heat was punishing, but I was self confident a mere 10K would pose no problem. More importantly, my toe was not causing any problems.
But after 3K, the mishap in the transition area would come back to haunt me. As I approached the penalty box, the officials shouted out my number and I had to stop. 30 seconds is not even half of a pee break, but it felt like an eternity when you are just standing there and doing nothing but watch your rivals you just overtook run by.
When I finally got running again, I was more motivated than ever to hit back. I quickly caught up with the guys who had passed me while I was in the penalty box and kept going.
The run course was psychologically easy, with a 3K back-and-forth lap followed by another, 7K back-and-forth lap in the other direction. There were a couple of hills, but I suffered more on the subsequent descents, as I had to be careful with my bruised toe. It didn´t hurt to run, but it was sore when the toe was pushed towards the front of the shoe.
I finished with a run split of 48.57, which includes the 30 second penalty. My total time was 3.54.18, which would give me a 14th place out of some 150 in my category. Fortunately, I didn't lose any placements due to the time penalty.
After finishing, I immediately felt some chills and realized I was badly dehydrated. During the following hours, I drank some 2.5 litres of waters – but it wasn't until some five hours later that I had to empty my bladder.
Even so, I felt absolutely great after the race. No muscle pains, cramps or any other problems usually associated with a triathlon race. That is of course due to the shorter-than-usual run – maybe this is my new favourite distance.
Still, it is the ironman distance that is the real challenge. Hopefully, I can build on the success in Otepää in the Ironman Copenhagen two weeks from now.
'
Ever since the Tristar series was introduced I have wanted to try the 1-100-10K race distance, and this Sunday I finally got the chance. The 1-100-10K race in beautiful Otepää, renamed Trismile after the Tristar series was buried provided the opportunity to try out a race where I could happily bike my legs off without getting killed during the run. Theoretically, the distance should be ideal for me, who usually is stronger on the bike, but a weaker runner.
The distance is quite challenging in the sense that the swim and bike legs must be seen as entirely separate entities. In a normal triathlon race, you can do the swim at a slightly higher intensity level than the rest of the race. But a swim as short as 1 000 metres means you must go flat out all the way.
On the other hand, the bike requires a slightly different approach. It is not possible to maintain a level of effort above your lactate threshold for more than 2 hours, so you will have to slow down.
Finally, the run is only 10K, which means that you should go fast. But by then, after 100K of cycling fast, you already feel the weight of accumulated lactate in your legs.
My preparations were far from ideal, as I had accidentally dropped a heavy object on my foot one week earlier and suffered serious bruise damage to my fourth toe on the right. It didn't prevent me from running, but it was awfully sore and swollen. In order to relieve the pain, I bought a pair of new, one size too big Zoot race shoes from the expo area before the race. Not exactly what the beginner's guide would instruct you to do.
Me and the other guys from Helsinki Triathlon were staying in the spa, right next to the race centre. There was no need for setting the alarm clock, since the organisers started playing disco music at ear deafening volume at around 8 am.
It was really hot already in the morning, and I waited until the very last moment to pull on my wet suit. Pearls of sweat were running down my cheeks as I eagerly awaited the start signal in the scorching sun.
We were starting in waves of some 150 at a time, but it got quite chaotic and crowded in the small lake when the start signal sounded. I got hit with an elbow in the jaw, sending my head backwards, right into someone's hand that struck me in the back of the head. It only got my adrenaline running, and I managed a satisfying, if not quite as fast as I had expected, swim split time of 17.43.
I entered the transition, bursting with adrenaline, and ran like a bull through the zone, collecting my gear and my bike as I went for the transition line. Unfortunately, in my excitement I jumped on the bike a couple of inches before the pink line. Realizing my mistake as I heard someone blow a whistle, I desperately tried to correct it by putting one foot to the ground. Too little, too late, as I would later discover.
My friends who had done the race before told me that the bike leg would be really flat and fast, and me, in my naivity, believed them. The bike course consisted of three laps of 31K, with an extra 10K lap to begin with.
The extra lap turned out to be quite hard, with several difficult hills with sharp gradients and technical descents. I was really pushing the gears, refusing to shift down even in the sharpest hills and ignoring the burning lactate. My heart rate was constantly pushing 170, which would be a heart rate I could maintain for a 1 hour sprint race - not for a 3.30-4 hour race.
The rest of the bike course was not entirely flat either, with one especially mean, several kilometers long, false ascent. During the second lap, I got into a better rhythm and felt more comfortable. My heart rate fell to a more normal rate of around 155.
As usual when racing in Estonia, there were a lot of good cyclists, which means I found myself in the unusual situation of being overtaken more than once or twice during the bike leg. Especially some of the relay guys, who started ten minutes after my wave, were coming awfully fast.
Luckily, there was were little drafting. At least I saw little of it. However, club mate Petteri Grönholm got caught in a group and unjustly got penalized. There are always those who try to cheat, and sometimes it is the wrong guys who gets punished.
It was steaming hot, and I started to feel badly dehydrated, despite drinking about 1,5 litres during the bike leg. As I approached the transition area for the last time, I was convinced I would soon be a slalom pole for the faster runners. Only the relatively short distance would prevent me from losing too many placements.
I finished the bike leg in a time of 2.41, with an average speed of little more than 37 kph. My legs felt like timber when I ran through the transition and picked up my run gear, including my brand new Zoots. I felt a slight tingle as I pulled them on, having no idea how it would feel to race with them – not to mention how my bruised toe would react to a 10K run.
However, I felt surprisingly strong as I went out for the run. And I soon discovered there were a lot of athletes out there who had really outdone themselves on the bike. Even I, usually a weak runner, could overtake several rivals. The heat was punishing, but I was self confident a mere 10K would pose no problem. More importantly, my toe was not causing any problems.
But after 3K, the mishap in the transition area would come back to haunt me. As I approached the penalty box, the officials shouted out my number and I had to stop. 30 seconds is not even half of a pee break, but it felt like an eternity when you are just standing there and doing nothing but watch your rivals you just overtook run by.
When I finally got running again, I was more motivated than ever to hit back. I quickly caught up with the guys who had passed me while I was in the penalty box and kept going.
The run course was psychologically easy, with a 3K back-and-forth lap followed by another, 7K back-and-forth lap in the other direction. There were a couple of hills, but I suffered more on the subsequent descents, as I had to be careful with my bruised toe. It didn´t hurt to run, but it was sore when the toe was pushed towards the front of the shoe.
I finished with a run split of 48.57, which includes the 30 second penalty. My total time was 3.54.18, which would give me a 14th place out of some 150 in my category. Fortunately, I didn't lose any placements due to the time penalty.
After finishing, I immediately felt some chills and realized I was badly dehydrated. During the following hours, I drank some 2.5 litres of waters – but it wasn't until some five hours later that I had to empty my bladder.
Even so, I felt absolutely great after the race. No muscle pains, cramps or any other problems usually associated with a triathlon race. That is of course due to the shorter-than-usual run – maybe this is my new favourite distance.
Still, it is the ironman distance that is the real challenge. Hopefully, I can build on the success in Otepää in the Ironman Copenhagen two weeks from now.
'
Prenumerera på:
Inlägg (Atom)