Tblog is the newest addition to my homepage.
The Tblog will be in English and is a result of several requests
to write in English. I think this is a fine compromise and in
case you prefer Danish please check out Presse
September 19th 2010
I'm in the off season right
now. I finished the season in August after the Challenge Copenhagen
race. I was quite optimistic ahead of Challenge Copenhagen due
to brilliant training. I had never been that well prepared for
On race day everything turned
out reasonably well for me. I did not hit it right on, however,
after the race I was very happy with my performance. I hit the
finish line 8.20 and a 5th place overall. I was in the lead group
out of the water and stayed with the leaders on the bike. This
enabled my to hit T2 in second place overall. For a long, long
time, I held that position on the run, however after stomach issues
and severe cramps in the end I fell back to fifth place.
Challenge Copenhagen is a great
race and a race I'd would not mind doing it again. The run course
was spectacular with lots of people cheering you on. The race
course can be fast if the weather permits.
I look forward to next
year's race and use the off season to rest my body.
June 19th 2010
The list of PRO starters for Challenge Copenhagen
has been updated. If you want to check it out, use this link:
My prep for Challenge Copenhagen is going
really well and I'm already back into my usual training routine.
I normally take a little more time off training after an ironman,
however, this time I have recovered exceptionally fast. This is
good news as the main goal of the year is only 56 days away:-)
Challenge Copenhagen here I come...
June 7th 2010
The first Ironman of the year is always exciting.
You don't really know how you'll perform and if you are able to
perform at all. That was how I felt right before the start of
Wasserstadt Triathlon in Hannover in Germany. Honestly, the competition
did not start too well for me. I swam below average and exited
the swim close to 52 minutes. Not great at all. I did swim the
last 1500m with leg cramps but that does not excuse a poor swim.
I need to address this area before my next ironman, Challenge
Copenhagen. The bike leg went reasonable well and I did not have
to push too hard to cover the 180 k. In fact I ended up leading
the race by 10 minutes as I entered T2. During the run I was able
to extend the lead with a further 20 minutes. The run was tough,
though, due to the warm weather. The run course did not have any
shadow at all and with 12 k to go I was pretty toast. I cruised
the last few k's but still manage to shatter the course record
by more than 20 minutes. The finish time was 8.42.30 and I crossed
the finish line in first place. This was was second Ironman victory
of my career. This is satisfying as I have been working a lot
lately. In fact, I work more than 60 hours a week and this leaves
me with less time to train than usually. I expect this to change
slightly over the next few weeks and enable me to prepare better
for Challenge Copenhagen.
May 30th 2010
In about a week I'm ready for the first Ironman
af the year. It's going to be in Hannover where I'm going to test
a few things in a low key competition. The outcome of this test
will determine my gameplan for this year's primary goal, Challenge
Copenhagen. The last few weeks of training went well and I hope
to do well in Hannover.
March 20th 2010
I had a chance to test myself on the CT this
week. It went well and although I did not manage 350 watts in
my threshold test, I came very close to this number. This really
sets me off to a great start to the season. I'm about to start
my outdoor riding and look forward to increase my threshold numbers
even more. The snow has gone and it's safe to travel the roads
again. I don't mind training indoors, however, it's a relief to
get outside and do the first spring rides of the year. In fact,
these rides are my favourite rides of the year.
March 7th 2010
The winter is still very much alive here
in Denmark. Snow and ice everywhere! Luckily, I have a Computrainer
and some Ergvideos to pull me through the winter time. Like past
years, this year time spent on the Computrainer seems like time
well spent. Today, I rode over three hours on the CT with 262
watt normalized power. If this continues, it's going to be a great
Over the past two
weeks I have hosted two running workshops for endurance athletes.
Both went well and I am really anxious to follow the participants'
progress this season. Based on previous year’s results,
the workshop participants can look forward to significant gains.
February 7th 2010
Well, it's been a while since my last post.
I'm still alive and actually training pretty well. It's been cold,
really cold here for a long time. In fact, we have had snow and
frosty weather since the middle of December. This obviously makes
training a little more challenging than normal and it's hard to
do any riding outside at all. Accordingly, I spend a lot of time
indoors training on my Computrainer along with several Ergvideos.
I honestly do believe that this type of indoor training is a lot
more effective than training outside during the winter so I should
not complain about the weather! This spring will be another opportunity
to test this hypothesis. Since the 1st of January I have been
running a lot. I run between 6 and 8 times a week. Not very long
at a time, though. I try to strengthen my legs and prepare them
for the season ahead. I would really like to have a race season
without any injuries and I think this is the way to achieve this.
October 11th 2009
I made it to the finish line - just. I got
off to a poor start in the swim. I had to take a time out after
less than a minute of swimming. I hung onto a surf board for 30
sec to recover from hits, knocks and all the rest of it. Accordingly,
I had to swim through the field and wasted a lot of energy to
get back into contention again. Once on the bike I had time to
recover further. I rode the first part of the course very easy
and I did not start to bike hard until I hit the section leading
up to Hawi. In fact, that was the only time during the whole ride
I pushed the tempo. In accordance with my game plan I hit T2 with
a low average wattage but I still managed a fairly fast bike ride.
How come? Well, I have worked a lot on aerodynamics this year
and it has paid of. I have saved close to 25 watt on the bike
and was still able to bike faster than last year.
Obviously I thought under the circumstances
that I would be able to run fast. Unfortunately, this did not
happen. I suffered throughout the run and only barely made it
to the finish line. To get third place on less than perfect day
is good and I'm happy with the result. I am especially happy about
the way I handled the race. I left everything I had out there
on the run course.
October 9th 2009
The hay is in the barn. No more training,
no more preparing, no more calculating calories, no more nothing.
Just a night's sleep and I am ready for my tenth Kona experience.
An anniversary of sorts and one I really look forward to. It’s
amazing to think back on each and everyone of my campaigns here
on the Big Island. The race has changed so much since 1996 and
still the core of the event has remained the same. I guess that
is why I have kept coming back too. The challenge of this event
does not compare to anything else I have ever done. Certainly
during those (hopefully) nine hours of competition you feel very
much alive. The hurt is there, the good spirit is there and most
importantly the challenge is there. Great!
It was nice to get the bike into the transition
area. It kind of closes a circle of preparation and signals rest
and relaxation ahead. As much as I like the training and the competition,
it’s good to know there is an end to it as well. A time
to evaluate, set new goals and begin a new meaningful journey,
a process towards a new rewarding experience. Who knows it might
be another triathlon or maybe something completely different.
I feel ready and even though my Achilles
still does its best to hold me down, I think, I have a good shot
at another podium if things pan out for me tomorrow.
Let the show begin!
October 8th 2009
The dinner with the Saucony team was great.
The food was very, very good and the company extraordinary with
past champions and a handful of Kona top 5 finisher among the
This morning I attended the Powerbar brunch.
It too was a good experience. I'm amazed to see how much this
event has grown since I attended for the first time. Back then
we were 15 athletes and this morning I'm guessing that perhaps
75 athletes attended the brunch. Great.
I had a day off in terms of training and
used the day to relax and get my bike ready for the action on
Saturday. I feel pretty good and look forward to competing again.
October 7th 2009
The morning swim was great today, especially
because Coffee of Hawaii served a delicious cup of coffee in the
middle of the ocean. Great! I had a short bike and run session
before 10 a.m. It went well and my body is responding well to
the taper. A few more days like this and I'll be on fire on race-day.
Tonight, Helle and I are going to a dinner
with Saucony and the rest of the Saucony team toeing the start
line on Saturday. I look forward to meeting the other athletes.
It should be great fun.
The weather has
been quite warm this time around and the weather forecast promise
for a very hot day on Saturday. There is even a chance of trade
winds coming in. This could potentially lead to a tough day. That
is the way Hawaii is supposed to be, so let the wind and heat
come. I'll be ready.
October 5th 2009
You need an easy day once in a while. I had
one today. I basically had an easy swim in the morning and spent
the rest of the day on my back. I hope to regain a bit of freshness
this way. I have been a bit tired following my flight from Denmark
October 4th 2009
Like last year I did the Kukio Blue Water
Swim, which is an 1.2 miles long swim in the ocean along the Kona
cost. The venue was great and so was the result. I swam 24.30
which was 1.5 minutes faster than last year. Further, I won my
age-group and accordingly a great way to begin the Kona compaign
October 2nd 2009
How to prepare for the Kona heat while living
in cold Denmark? Well, ideally you'd probably want to travel to
the Big Island some three or four weeks early, however, with a
fulltime work and four kids that not likely to happen. Accordingly,
as I have stated below, I have done a large proportion of my training
indoors for the last 12 days. To get an inside view of that training
follow the LINK.
It seems to have worked fine. Kona does not seem that hot to me
this year and my pulse is close to normal even after one hour
of running at race pace.
October 1st 2009
I'm on the Big Island with my youngest son
and my girl friend. It was quite a travel and unfortunately out
baggage did not arrive along with us. In fact, there is still
no sign of our baggage. It's quite challenging to live out of
one set of clothes. Especially, if that set of clothes consists
of long pants and a long sleeve shirt in 86 F hot and sunny weather.
Anyway, it's nice to be here again and I look forward to competing
again. The next couple of days will involve a bit a activity,
however, the bulk of exercise is behind me and I look forward
to some relaxation. Mahalo.
September 25th 2009
The indoor training is going according to
my plan. Today I completed a 24k run on the treadmill without
any difficulties with my Achilles Tendon. In fact, I feel very
well despite four weeks of very hard training. I still have three
hard training sessions left in my plan and than I ready the fire
on race day:-)
September 21st 2009
The training is continuing to go well. On
Sunday I did a 6 hour bike ride followed by a 30 minute run. It
went very well and at no time did I feel fatigued. In fact, I
had to keep myself back on the run to avoid overdoing it too much.
I rarely train that long, however, once in a while I have to test
my endurance. The coming period will include a lot indoor training
in order to start my acclimatization as early as possible.
September 19th 2009
Since Cologne 226 my training has progressed
a lot and I am running in flat terrain without difficulty now.
In fact, last weekend I biked 115k with a 40 km/h average and
ran 18k right after averaging 4.03 minutes a k. For me that's
a pretty solid effort and shows that I'll be ready for Kona in
three weeks. The flight for Kona is booked and I am ready to go.
Unfortunately, I won't be in Kona for as long time as I would
like to. Work commitments and being away from my family for a
long time made it impossible for me to spend several weeks in
Kona. I'll arive on October 1st.
September 9th 2009
The competition in Cologne went well for
my athlete Andreas Borch. He went sub 9 hours and joined three
other of my athletes who also got into the exclusive sub 9 hour
club this season. For my part, I went on to complete a 22k run
along the Rheine without any achilles tendon problems. This was
certainly great and right now I feel pretty confident about this
year’s Kona campaign.
September 5th 2009
I'm in Cologne in Germany this weekend to
support one of my athletes in his efforts to hit the podium in
Cologne226. An ironman distance race in the heart of Germany.
The course seems to pretty fast if conditions don't get too windy.
It's great to be able to train in a different
area than my usual backyard. While I'm here I hope to be able
to run my first 20k run in a long, long time along the river Rhein.
Should I be able to complete that run, I should be able to get
ready for Kona in time. We'll see...
August 26th 2009
It's time for the yearly Kona build-up. Normally
I like to be in a medium good shape before I start my 6 week build-up.
This year seems to be a bit different as my swim and bike fitness
is very good. I have even started to run again after a short period
without running at all. This could potentially lead the way to
a great Kona experience and certainly a better prep than last
year's rather poor excuse of a build-up!
To top this off I'll have 5 of my coached
athletes competing in Kona this year. In other words I'm ready
for my 10th go at Ironman Hawaii. Let it be a good one:-)
July 12th 2009
I'm ready for Hawaii for the 10th time. I
qualified in Klagenfurt with an 8.49. The time was fast enough
for a first place in my AG. Not bad for an injured athlete! The
day went well and I was especially pleased with a 3.12 marathon
after weeks with no or low run volume. This could lead the way
for a great competition in Kona this year.
Further, I had four athletes competing in
Challenge Roth today and what a day! All four athletes made a
PB and two of the guys actually went sub 9 hours. Indeed a good
day for Team Torpedo.
June 30th 2009
Thunderbear calls it quits. Sad news but
a heart failure puts an end to Torbjørn Sindballe's brilliant
career. I have to admit that I really looked forward to a big
show down between the two Danish Big Wigs: Torbjørn Sindballe
and Rasmus Henning in Ironman Hawaii. This is not going to happen
now, however, I wish Torbjørn all the best in the future
and I hope he'll stay connected to sport somehow.
Ironman Hawaii 2007, one day prior to Thunderbear's
breakthrough third place race.
June 28th 2009
Finally, a piece of good news from me. Yesterday
I ran 21 km without too much difficulty. In fact, I was quite
surprise to see how fast I could actually run. However, I'm well
aware of the fact I can't possible hold that pace throughout a
marathon. Today, I was able to do my last real training before
Ironman Austria and it went well for me. I finished a good 2 hour
bike ride (80 km) off by running a 10
km in 39 minutes, which was great news.
If I stay injury
free next week, I think, I should be able to do alright in Austria
in a week.
June 20th 2009
Recent weeks have been a nightmare in terms
of training. I'm in incredible good swim and bike form; however,
I'm unable to run. The injury that I got in St. Pölten has
not healed very well and I'm still not doing any real run training.
Accordingly, I'm not sure whether I should start in Ironman Austria
or not. I have not done proper run training for 18 months now...
On the positive side my son is doing fine and gaining weight by
the minute and I mean that literally! Great to follow his progression
and that is a real piece of everyday inspiration.
AC/DC played a great concert and I tell you:
They have still got it!
For those about to rock - We salute you!
June 19th 2009
Today is a day without training. I'm going
to a concert with the Aussie band AC/DC. I have been looking forward
to this for a while now. It's more than 20 years ago I saw the
band for the first time. I have always regarded AC/DC as the world's
premiere live band. Tonight I'll see if they have still got it.
May 30th 2009
The first competition of the year is under
the belt and it went fine. Well that is from a result point of
view as I won the 70.3 Austria M35 age-group. However, the victory
was not without a cost as I injured my right calf after 2 k of
running. Having built a substantial lead during the swim and bike
left me enough time to limp over the finish line ahead of the
competition. However, it was a poor run and it does not reflect
my current run form. Not that my run form is great right now but
I should have been able to run close to 1.22 for the half marathon
without the injury.
After Austria 70.3 I have unfortunately realized
that my injury is worse than anticipated. If I'm lucky I won run
for two weeks, however, it’s likely that I won run for four
or five weeks. That would be a disaster as I would not be able
to compete in Ironman Austria later this summer. The finale verdict
will follow on Wednesday...
May 15th 2009
This year's first competition is close now.
I'm going to 70.3 St. Pölten to do my first injury free race
in a year! In fact it is the first time I'm going to race with
a reasonable run base in 18 month. I really look forward to this
competition and I hope to be able to revenge myself from last
year's DNF in the same competition after my achilles injury. One
thing that could put my performance in jeopardy is the fact that
I crashed quite badly in my bike a week ago. I almost got run
over by a car, but survived the accident luckily. Ever since my
performance has been weak at least compared to previous weeks’
performance. I still have a week to recover my left knee, hip
and shoulder and I hope this is going to be enough to put me back
on track. I would really like to do well in St. Pölten this
May 14th 2009
The baby is doing fine and is gaining weight
and increasing in size by the day. We have decided on a name for
him and his name is going to be Matt. Recently Matt has been very
active during night time and used the daytime for sleeping. Not
the most appropriate pattern and I really hope he changes his
sleeping pattern soon. I had a little more than 10 hours of sleep
over the last four days. A little on the low side, but hey, that
is to be expected now and then:-)
April 27th 2009
Training is going really well. In fact, I'm
hitting my usual September swim and bike benchmark already here
in April. It is not a big surprise that the swimming is going
really well as I have been swimming with some great swimmers lately.
However, my bike power is unusual high for the month of April
and the utilization of the power is extraordinary. I probably
owe the later to a great bike. The Trek Equinox is such a swift
ride; it's difficult to find the right words to describe it. All
in all I look forward to my next competition, which is going to
be 70.3 Austria.
April 20th 2009
A little over a week ago I became a father
again to a newborn son. He was 3600 kilograms heavy and 54 centimeters
long. So far both mother and son are doing fine.
March 16th 2009
I've got this thing with the Olympic Games
and the sport of triathlon. I know; old news! The Olympic Games
was half a year ago, however, recently a new 'Triathlon' format
has been added to the program. It's a kind of a very short relay
with two girls and two men in one team. I think it embraces what
the Olympic Games is all about not to mention the whole Olympic
spirit. The question, though, is: Does it embrace the spirit of
triathlon too? I think that's debatable. Why? Well, I'm sitting
with the AC/DC box set 'Plug Me In' that includes a booklet which
describes it pretty accurately. The text in the booklet starts
like this: "AC/DC were not made for television. They
were from the start, too loud and lewd for family viewing, too
LIVE to fit in any living room..." Exchange the
word 'AC/DC' with 'triathlon' and it fits my view on triathlon,
television and the Olympic Games pretty darn well. Even though
the yearly NBC broadcast of the Ironman Hawaii at times gets some
of the emotions of triathlon across the screen, it can never substitute
the real feeling of competing, fighting and endure for hours when
the body is ready to pack it all in. Times where sheer willpower
carries you across the finish line and gives you an outstanding
feeling of achievement that stays with
you for the rest of your life.
OK television is bad for triathlon? Well,
not necessarily. In the case of Ironman Hawaii the NBC broadcast
does make some justification to the sport and in that case it
makes sense. However, as soon as triathlon is altered from its
original form to suit for instance the Olympic Games and thereby
television, I'm not that pleased anymore. To enhance the problem
even more, this relay thing has been added to the program. Since
when did triathlon become a team sport? No, label the relay competition
for what it is, something different than triathlon. I don’t
care about the name as long as it’s not ‘triathlon’
Triathlon should be carried out in action
and not watched on television.
OK the rant is
over. I’ll press play again on the DVD and watch the rest
of the Olympic Triathlon and the exciting sprint finish with Jan
Frodeno on top.
March 4th 2009
My training is coming along fine and I have
increased my training volume from 1 hour three weeks ago up to
12 hours last week. I have adopted the training well and I feel
a rapid increase in fitness. At the same time my Achilles tendon
is improving fast and I'm able to run somewhere from 20 to 40
minutes at a time. Further, I have started to swim competitively
with the best swimmers in town. It's
one of the best swim squads in the country and they are really
able to push me. Great.
Last week I got my Powerbar sponsorship confirmed for yet another
season. This is great news. I have used Powerbar since 1992 and
simply love the products. Especially, Powerbar’s involvement
with Ironman makes competing a lot easier since I don't have to
carry as much nutrition on the bike nor run. I mean it's already
there at the aid stations. It couldn’t be any better.
February 21st 2009
I have a new bike sponsor - Trek. Yesterday
I went to the Danish Trek HQ to have a closer look at the Bontrager
and Trek equipment. It was a great day and I had ample opportunity
to select the gear, I'll use in the up-coming season. I was primarily
focused on the TT gear but I also spent time selecting a mtb and
a road bike. Further, it seems likely that I'll be able to get
a pair of the brand new Bontrager Aeolus 9.0 prototypes, which
would be a major scoop for me.
The reason for changing bike sponsor? Well,
in the end of 2008 and beginning of 2009 I spent a lot of time
gathering information on state-of-the-art TT bike equipment and
analyze the information afterwards. Having a solid foundation
of information made it easy for me to come to the conclusion that
Trek Equinox TTX would give me the edge in time trialing. Having
already tried the Equinox in Hawaii in connection with Ironman
Hawaii I was pretty sure this would be as good for me as it could
possibly get. Supported by the famous 'Trekwhitepaper'
I made an agreement with Trek to work closely together with Trek
in the 2009 season.
Anyway, I really
look forward to a season on the Trek TTX Equinox (as well as the
Madone 6.9 and the Elite 9.9 mtb). I think a few records are going
to fall later this year:-)
Will I ride as fast as Chris Lieto? No! Not
likely, but any improvement on a personnel level is welcome. Let
the season begin!
February 17th 2009
The past week I have had the pleasure of
having a visit from Dr. Michael Maxwell who also lived with me
in Hawaii last year. Michael and I have done several talks together
during the last 8 days on injury prevention and running economy.
Further, during the weekend we held a running workshop over two
days. Michael and I are in the process of creating a running /
triathlon DVD with a run focus and we got a lot of footage for
this DVD shot over the last 8 days. I really look forward to seeing
the final result and I think we are going to deliver a very good
In the picture is Dr. Michale Maxwell and
my co-host on the TRI226.ORG PODCAST Jesper Hansen discussing
the filming set-up.
Obviously devoting most of my time to coaching,
filming and educating I have not been able to get a lot training
in lately. In fact, I only trained 1 hour and 20 minutes last
week. I hope I can break the pattern this week.
January 18th 2009
It's been way too long since my last post
here. The last couple of weeks have been good, however also very,
very intense. I held a two-day swimming seminar for a group of
triathletes last weekend. It was great fun and more importantly
very beneficial for the participants. In fact, a week later 33
% of the participants have already scored themselves a new swimming
PB. Not bad for a weekend's training. I can't say the same thing
about my own athletically endeavours. In fact the only thing that
seems to work just fine is my two weekly indoor bike sessions
with Ergvideos. This continues to be great fun and make winter
training so much more fun. Running? Well, I'm running or what
ever you want to call it. I'm not running fast nor very far, but
I'm running and that's a great improvement compared to most of
November 2nd 2008
Normally I'm a huge fan of the alarm clock,
however, there is one wake up call that I don't like! That is
the one, I get the first time I'm out training after Ironman Hawaii.
This year it was a short mountain bike just-for-fun-ride today.
The only reason it was a short ride was the fact that I was out
of breath after only 40 minutes of riding. In reality, I guess,
it was not really a wake up call, as I never did get up this season.
I have been half awake and half asleep so to speak after my Achilles
injury in May. A few times over the last six month I have almost
been able to see an end to this injury misery, only to be disappointed
When I do regard this first training session
as a wake up call after all, it's due to the fact that it reminds
me, I need to get serious with my injury prevention training if
I'm to compete next year. I have teamed up with Michael Maxwell
to get an injury prevention program going. That has worked successfully
in the past and I'm convinced it will once again.
I am going to compete next season. Ironman
Hawaii was a kind of a pad on the back in regards to my athletically
ability. I mean, I was able to compete head to head with the fifty
best ironman triathletes in the world with an inadequate preparation.
I have been going over the data several times in the last two
weeks and based on my findings, I believe, I can step up my performance
another 3 or 5 percent. Should I succeed in doing this I guess
I won't have to do the math here? The result is quite obvious.
October 17th 2008
I'm back in Denmark again after more than
40 hours of travelling. The legs still hurt but in a good way:-)
Before I left the Big Island I had a chance to interview Michael
Maxwell. It's a good interview and Michael gives away a few tips
for the endurance athlete and triathlete. Michael worked at the
ART tent during Ironman week and helped a lot of athletes getting
healthy to the start line. Just like he helped me get there last
year and again this year. Listen to the interview here!
October 13th 2008
First off, thanks to all you who wrote me
in the last couple of days to congratulate me on my finish in
Hawaii. I really appreciate it. I had a really good day and exceed
my own expectations in the swim and on the bike. However, as was
to be expected, I could not stay ahead of the competition in the
closing stages of the marathon. My run training simply was not
good enough for that. I did not feel any pinching from my Achilles
during the race, which was a good thing. The reason, though, that
I could not feel any pinching was probably the fact that everything
else just hurt more.
For once I came out of the swim here early
enough to completely rid the packs. I just had to stay ahead of
them, which I did. It was a lonely day out there in the lava fields
on my own, but it was good at the same time. I was not distracted
by people overtaking me or me overtaking others. I just completely
rode according to my own plan. I average a little more than 260
watts, which gave me a 4.55 bike split. I started the very strong
and I just ran my rhythm and wanted to keep that going for as
long as possible. I held on to that pace for 10 miles. Thereafter
my legs gave up on me and started to, well you know, hurt like
mad! It became a struggle just to make it to the finish line.
My legs were not trained for the eccentric load of running downhill,
which I could not do in my training due to the Achilles issues.
To finish third
under these circumstances is huge. Further to be the fastest Dane
overall is just like an extra! It's btw the fourth time I'm the
fast Dane overall. No doubt that would have liked to win but I
wasn't even close! I think held the lead to about 15 or 16 miles.
The competition was too strong and my prep too weak. Without the
help from ART practitioner Michael Maxwell I doubt I would have
made to the finish line this time around. Thanks Mike!
Btw if you want to listen to an interview
with Michael Maxwell stay tuned. I will have an interview (Podcast)
online within a couple of days here on the Tblog.
October 9th 2008
I had another short swim today to try out
the new Blue Seventy swimsuit. I swam out to Coffee Of Hawaii's
boat and got a cup of coffee from 'The Terminator' Scott Molina.
I drank that cup in good company with Simon Lessing! He's not
here to compete, though. He is doing some promotional stuff.
After the swim I went to the yearly Powerbar
Bruch for the Elite triathletes and had a good chat with a few
of the other guys. Very cool.
Tonight I'm going to the Pasta Party where
I'm supposed to wear the Champion's Polo. It's going to interesting...
This might be the last update before the
competition. I'm running out of time:-)
October 8th 2008
The day started off with at great swim. Not
that I swam all that well today but I swam more than 5 minutes
with dolphins. The dolphins stayed right with me and played around.
It was great, great fun. I decided to swim a little later today
because the dolphins seem to show like 40 minutes to an hour after
I finished my swim. The decision paid off. After the swim I talked
to a few of the guys I know around here and everyone seems to
be in good spirit.
All the bigwigs were down at the swim start
and it was very, very crowded.
I had another treatment
of min lower leg today and it seems to have helped my Achilles
quite a lot. I hope I'll finish my run later in the day without
October 7th 2008
Kona is filling up fast right now. The town
is really crowded and I'm happy to have moved out of town this
time. The condo is great and situated right on the rocks with
waves breaking on the rocks below our balcony.
Michael Maxwell is doing a great job in terms
of getting me back on my feet again. There has been progress since
yesterday; however, I had to skip running again today. I hope
I can do a short run tomorrow.
Zipp just delivered
a 1080 rear wheel to my condo today. In other words everything
is set for a good competition if I get that Achilles working!
Jim Scott has done a piece on www.ironman.com
on the age group field. You can read more here.
Just to clarify, I'm not in the 30-34 category, I've aged up to
the 35-39 group:-)
October 6th 2008
I was supposed to go for a run today; however,
I have been advised by Michael Maxwell to skip the run to heal
the Achilles tendon. I did a very easy bike ride instead. The
situation is not great. I would love to say that this is no big
deal but I'm afraid it is. I will continue to taper as per usual,
though, and see how it goes on race day.
October 5th 2008
It's finally taper time. I have looked forward
to this for quite some time. Although the last bike ride was 'only'
like 2.5 hours long, it felt like forever. Having said this though,
I do look forward to racing on Saturday. My Achilles tendon does
ache a little and I'm concerned about this as the competition
is only like 6 days away now! I'm going to pick up Michael Maxwell
in the airport tonight. Last year he was able to work wonders
on another injury issue I had, so I hope he can do more magic
this year. I'll be living with him, Scott Mcnab and Brock Bennet
in a Condo 7 miles away from the starting area. I look forward
to a little piece and quiet right now and just enjoy my taper.
This morning's swim was great. Firstly, I
swam a couple of short intervals behind Chris Lieto and a little
later I sat on Chris Hauth for a few longer intervals. Perfect
match for my swim program. I think my swim from is picking up
October 4th 2008
The fifth Annual Kuki'o Blue Water Swim took
place today. The field was pretty red hot. Chris 'Macca' Mccormack,
Cam 'Wildman' Widorf and Tim Marr along with a Sidney Swim Club
participated in the Open Water event. It was great, great fun
and a perfect place to hold an event like that. The swim was 1.2
mile long and went from point to point. The weather was great
and the swells were not too bad, however the current was a lot
more noticeable than in Kona Bay where I usually swim. In traditional
triathlon manner Macca and Wildman started ahead of the rest of
the field and gained a 5 sec lead thereby! I was never able to
bridge that gab and ended up in a second group. The pace was very
high in the group and it was great training. In the end of the
swim the group spitted up and I started to overtake one swimmer
by another. I managed to overtake Cam 'Wildman' Widorf and thereby
take second place in the male 30-39 category after Macca. So the
two champions from Ironman Hawaii 2007 once again shared the podium,
however, this time in a swim contest. I was shattered after the
swim which was great! I never train that hard on a daily basis.
In fact I can't remember once in the last 5 years I have swum
that hard! This shows a potential area for performance improvement.
Later in the day I did a long run. Unfortunately
my Achilles tendon started to ache again. I hope this is just
October 3rd 2008
We have not had a lot of wind the last couple
of days. However, on today's ride we got a taste of the famous
trade winds. I rode from Hapuna Beach to Hawi and back and added
another 50k to that before I took a nice swim in the ocean. The
water and the sand at Hapuna Beach is exceptional and I would
have liked to stay there for a little longer but I had to get
back to Kailua for an appointment with another Danish participant.
All in all another great day in the sun and I believe my form
is coming along nicely.
October 2nd 2008
Another day in paradise is about to end.
Today was action packed with training. First off I had a tough
swim session in the Aquatic Centre. I followed that up with a
2 hour bike ride incl. two long intervals at Ironman intensity
and with an average of close to 40 km/h. In the end I ran 5k in
a little over 20 minutes. A solid day!
Later in the day
I hooked up with a few of the Danish participants. We're seven
Danes at about the same level. That should be a great and exiting
competition. I really look forward to that.
October 1st 2008
A cool thing about triathlon is the fact
that there’s not a great difference between the stars of
the sport and the last finisher. Everyone seems to be very down-to-earth.
Today I went running on Alii Drive with my buddy Niels-Otto (who
won IM Lanzerote M35-39) for an hour. While we were chatting away
Cam Brown came towards us and neither of us had noticed him before
he said: “Hi there!” We responded: “Hi!”
as we both realized who he was. That’s how it is! Everyone
greets everyone. We are here for the same thing, the same challenge,
and the same goal and while Cam hopes to bring back a pay check
to New Zealand, I’m sure he’s here for much more than
September 30th 2008
Number 34! There's nothing spectacular about
the number 34 (That goes for any number for that matter) however
this year in Kona bib number 34 is special to me. Firstly it reflexes
my overall place last year in Hawaii, my highest ever. On top
of this it's the highest seed among
this year's age groupers. Not bad going for a guy who basically
started out triathlon as Joe Average.
It's funny to be defending champion and enter
the competition without being a 100% sure if I can even complete
the event. I'm well aware that I'll be accused of sandbagging
so before you say it out loud let my clarify! 99 % gets you nowhere.
I mean have you ever heard of someone who only went 99 % of the
way to the toilet? No obviously not. I'm not toeing the line in
Kailua Bay for snorkelling nor am I riding 112 miles of lava fields
in hot surroundings to get a nice tan. I'm here to compete. If
I cross the finish line I will have nothing left. You only live
once and I want to feel every second of it! That's why I have
travelled half way around the world for this. I'm here to compete
and not participate. Let the Kona Blog begin! Aloha.
September 29th 2008
I have my feet planted on Hawaiian soil.
It's nice to be back again. Let the show begin.
September 28th 2008
I have left for Kona with a good feeling.
I have done my homework and I feel ready. The last four weeks
have been good and the training was really great. If this will
be enough to defend the title is uncertain, however, I'll toe
the start line and do my best. I look forward to seeing Kona again
and enjoy the atmosphere in Kailua. Mahalo.
September 21st 2008
In a week I'll be leaving for Kona. I look
forward to the trip. I continue to train well and my achilles
tendon is improving by the day. Does this indicate a top performance
in this year's Ironman Hawaii? Probably not! I cannot ignore the
fact that I have been injured throughout most of the season. Although
I'm running again, I still lack endurance. This is obviously a
major challenge as Kona is very much a runner’s competition.
However, I hope to be able to finish in an acceptable manner.
With another two weeks of solid training, I might be able to surprise
September 14th 2008
Training has been going really well this
week. In fact this week looked awfully a lot like last year's
training judged on intensity and speed. I ran 20 k this week and
I did an 85 miles long bike ride with an average of 25 mph followed
by a 10 k run in a little over 40 minutes. I have obviously had
to change my training schedule due to the injury leading up to
this year's competition but at this point it seems that I'm not
losing fitness due to this change. However, on 'judgement day',
the 11th of October, I'll know if this is true or not!
September 4th 2008
I'm ready to travel to Hawaii. I have finally
booked my ticket so I'm definitely going now. I have been in doubt
whether to go or not due to my injury. However, in the last 10
days I have run both a 10 mile run as well as a 11 mile run. In
other word I have confidence enough to believe that I can make
it to the finish line in this year's Ironman Hawaii. I probably
won't make the start line in great shape but I will finish the
race. I'm already looking forward to the Kona coffee:-)
August 16th 2008
I have decided to race again tomorrow. It's
only a sprint distance; however, I'm so happy to be able to race
again. I want to test my legs and see if my running ability is
continuing to improve. This is crucial if I'm going to have a
chance to go back to Kona this year. Further I want to test my
new bike and evaluate the current settings. Here's a photo of
the bike (I like it)
August 12th 2008
Back in business! I did my first triathlon
in over 3 month today. I did not win, however, at this stage I'm
more than happy to settle for 2nd place. It was a close race but
in T2 I lost too much time running around like a blind dog! Anyway,
just finishing a race was great.
I did not feel
any pain in my Achilles tendon and maybe this is a sign that I
can finally start to prepare for my Kona race. It was a short
sprint distance on a hilly course and honestly I did not expect
to be able to run the whole way BUT I DID! Great. Hope to be back
with more positive news soon:-)
August 5th 2008
My running is improving slowly. However,
it's a long, long way back to form. I'm able to run between 5k
and 8k at a time. The result? Very, very sore legs the following
two days. This really is an eye-opener in relation to how important
continuous training is. A 6 or 7 week break from run training
has been enough to completely destroy any run form I had. Having
said all this, I'm extremely glad just to be able to run. Although
I have no idea as to whether I can compete in Hawaii or not, I
am extremely glad to be able to run just a little.
July 14th 2008
This past weekend was a busy one for the
European Ironman athletes with three great events going on at
the same time. I had quite a few athletes competing in both Roth
and Austria and they all delivered the goods. Everyone I have
trained for these two events can look back on a great competition
and a considerable Personnel Record. A great outcome and a big
congrats from me to them:-) Niels-Otto, who won his age-group
in Ironman Lanzerote this year, once again improved greatly and
went SUB-Nine for the first time. His time was 8.55 and he thereby
achieved his second goal of the season. Now, only a great result
in Ironman Hawaii is left to complete a perfect
season for him.
Also, congrats to Thunderbear for breaking
the Danish Record over the Iron distance, in 8.16 this weekend!
June 29th 2008
Ironman.com has an article on front page
right now featuring me. The reason is my age group win last year
in Hawaii. If you want to read more follow this link: http://ironman.com/fran-arfaras-profiles-2007-mens-30-34-age-group-winner-tommy-nielsen-of-silkeborg-denmark
June 28th 2008
While my swim and bike form is excellent,
I still can't run. It's obviously a bit frustration to be in great
shape and being able to compete due to an injury. I try to approach
this as constructive as I can and use my energy on both swimming
and biking. I hope this will pay off once I get to Hawaii (hopefully
June 11th 2008
I have not run a single step in the last
three weeks and I don't think I will run another step in the coming
weeks either. The achilles tendon is quite sore, however, I'm
still able to bike and swim. In the weekend I finished fourth
in a local bike race and further I won a local time trial yesterday.
You need something to do when you can't race triathlon:-) I hope
somehow to get ready to go back to Kona in October. Time will
tell if the achilles tendon will mend in time!
May 25th 2008
Late Wednesday night I decided to go to Austria
and participate in the 70.3 race. You can talk about misjudgement
there! The injured achilles tendon must have been a sign for me
to not go. I think just about everything went wrong in that competition,
not to mention further upsetting my achilles tendonitis! Well
the first wrongdoing was to start in the wrong start wave. That
has never happened to me before. It was my own fault, but in my
defence, I was given the wrong information upon registration and
I was given the wrong colour swim cap (indicating my wave). Anyway,
I swam well (leading my wrong start group) and exited the water
in 25.59 minutes. I swam the whole way alone but overtook maybe
200 people from the start groups ahead of me! Out on the bike
I realised my mistake as I kept overtaking plenty of people from
my age group. That didn't stop me and I kept pushing the pace.
The bike course was a lot hillier than I had expected but at the
same time it was beautiful and I enjoyed most of the ride. Well
perhaps except for the two times I had to get off my bike and
put the chain back on! The front derailleur had been poor adjusted
(by myself, nobody else to blame). I started the run in good shape
and felt fine. I did not feel my achilles tendonitis at all, however
after less than one k, I had to pay the porta-potty a visit for
the first time. Only 2 k's later I paid the porta-potty another
visit! Not the best of starts to a run! At 4k I started to feel
a little pain from the achilles tendon, but I kept going. At 5k
the pain was severe but I was encourage to continue after seeing
my spilt for the first 5k was 20 minutes incl. all the stops!
This meant I was running quite fast, however after 5.5k of running
I could not make another step to save my life. The achilles tendon
was bust for good! A terrible way to end a day, but I had no other
On the bright side two of my athletes had
great days in their respective competitions. Frantz Andersen achieved
a new PB in Austria and cut 16 minutes off his previous record.
Check out his website at www.tri-and.dk. Further Niels-Otto Silkjær
qualified himself for Ironman Hawaii later this year after a dominating
performance in Ironman Lanzerote. By far his best performance
ever with an AG win and a 16th place overall. Go get'em in Hawaii:-)
May 21st 2008
I was supposed to travel to Austria today
to participate in 70.3 Austria. However, that is not likely to
happen. I've injured my achilles tendon and cannot run. The injury
happened Friday last week and I don't think I'll be ready to race
in the weekend. It will probably be another 10 or 14 days before
I can run again even though I'm doing everything I can to get
well again. In fact, the achilles tendon injury is the second
injury I have had since Holstebro Triathlon. Along with the achilles
injury, I'm also fighting a minor groin injury that prevents me
from doing high intensity training...
May 6th 2008
The first competition of the season is under
the belt. It would be the easiest thing in the world to write:
"Short triathlon will never be my thing" and thereby
neglect the fact that I was beaten fair and square in a race where
I finish 5th overall. It was a stellar field with most of the
fast guys from my region behind the start line. I swam surprisingly
well and more or less biked to my current level of fitness, however
the run was somewhat a nightmare. I'm still a 'bit' on the heavy
site and you just can't fake it on the run being 5kg overweight!
I knew well before entering the race that this would be a problem
and taking this fact into account, I'm actually quite satisfied
with my race. The next couple of weeks should see me loosing a
little weight and with some more solid training I expect to be
ready to race for real in 70.3 Austria in three weeks time.
By the way, this is how
a fat boy looks like in competition:-)
April 28th 2008
Finally I had a really good training ride
on the bike. For the first time this year I was able to come close
to last year's training results in a shorter TT. I averaged a
little over 340 watt. I was pleased with this as my CdA is much
better this year compared to last year = more speed. Further,
it's a 11 % improvement over the same TT two weeks ago. Not bad
for two weeks of training.
On Thursday it's
time for this year's first competition. It's a kind of equipment
test for me and a nice way to test my current form. I look forward
to the race. Last year the field was quite stellar and I hope
the race attracts a similar field this year.
April 21st 2008
It's been a lot harder getting back into
shape that I expected after my period of sickness. The fact is
that I'm still not at the same level of fitness that I was prior
to my sickness in March. The last couple of years I have been
injured in March and accordingly could not run, however that was
an opportunity to work on my bike fitness and it worked really
well. I had a big increase in bike fitness and by the time I could
start running again it seemed that my running fitness improved
along with my bike fitness. In other words I hit two birds with
one stone. This year I have realised that sickness impairs performance
a lot more than an injury. Common sense? I know, but often you
don't realise the fact of life until you have tried it and with
the first competition of the year only a week away I’m under
March 30th 2008
March should be the month that brings spring
time, however, this year it brought winter, snow, wind and cold
weather. Accordingly, I have been ill a lot more than usual. I
had an amazing 12 days of sickness spread out over three weeks.
My training plan is pretty ruined after this. I'm currently in
recovery mode trying to get upright again with the help of penicillin.
Another couple of days and I should be alright again and ready
to once again push it in training.
The first competition of the season is going
to be on May 1st.
March 4th 2008
I did not write anything in
February for a good reason. I have been busy. I have been doing
a lot of coaching lately and at the same time I increased my run
volume. In fact, I went from 21 km of running a week to 100 km
of running four weeks later! Twice before have I run that much,
however, I have never had any success following that regime. Later
this season we'll see if I'll benefit from the volume or not.
It was a good test, though, and proves that I'm a 100 % injury
Since my last entry, I have
got a brand new time trial frame from Nishiki. I'm in the process
of building that bike and it looks very promising right now. It
the only one of its kind and I'm going to test it throughout the
year. I really look forward to that, although, it will be hard
to let go of the old bike. A bike that has served me well:-)
This week I was honoured
by my town. I have been awarded for Best Sport Performance of
the year because of my win in Hawaii. It was great and actually
the second time I had my name engraved on the trophy along with
names like golfer Thomas Bjørn, former mountain bike European
Champion Lennie Kristensen and Olympian gold medallist Eskild
January 30th 2008
Lately, I have been encouraged to turn pro
by friends and people I meet. (Unfortunately my sponsors have
not had the same encouragement). Kidding aside, I have not worked
along that pathway, anyhow.
In short, I have gone far beyond what I ever thought possible
within the sport of triathlon. I have come to the conclusion that
I would not have reached the level I have if I’d chosen
any other route than I did. In fact, I’m convinced that
what I have learned though work (in various branches) has given
me the ability to maximize my athletically performance. Vice versa
I know I’m hell lot better at work due to triathlon than
I would have been without. In short a great combo that lifted
me to a higher personnel level. When I think about it, I’m
quite pleased things have turned out the way they have.
Would I not like to race pro? Well, I have covered this topic
a few times in my Blog because I’m quite often challenged
from others on whether I should race pro or not? I would like
to race pro and make a living out of it; however, I don’t
want to do the volume required. If I train more than 18-20 hours
just for two weeks in a row, the training becomes boring. Further,
“making a living” in my book means earn as much as
I do today and frankly that would require a great deal of sponsorship
and a few IM victories every year. Does this mean that I don’t
like training nor enjoy the triathlon lifestyle? If it means healthy
training and a balanced life with space and time for others than
just me, yes indeed, then I’m hooked on triathlon. However
if this means high volume, endless miles of training, sacrificing
family to live off almost nothing, no then I would not enjoy it
so much. People close to me know I’m a tri geek in many
senses just without the high volume training regime.
My season is more or less planned. Frankfurt is off the table
and I’ll do Austra 70.3 instead. Well that’s a starting
point anyway. We’ll see what follows next?
December 24th 2007
Merry Christmas to everyone. I hope you'll
have an enjoyable time.
I have finally found time to sit down and
relax after a very busy schedule the past week. I had the great
fortune to have 7 days of one-on-one sparring with Michael Maxwell
from www.somaticsenses.com. Michael was the guy who got me to
the start line in Kona after several treatments leading up to
the race and thereby helping me to win in Hawaii. I was immediately
impressed by his huge knowledge and his ability to get me straighten
out. When the chance to invite him to Denmark appeared, I grabbed
it. We have worked on several things throughout the week including
talks for one of my sponsors and the creation of a personalized
strength and mobility program. I am convinced that the program
will break new ground for me and I'm excited to get started for
December 9th 2007
In the off season and in the winter time
most of my bike training takes place indoors. Since I started
training with Ergvideo on my Computrainer, I have to admit that
training has been a lot more fun. It's not only fun but it's very
efficient as well. I have often missed the stochastic nature of
cycling when I have trained on the Computrainer, but with Ergvideo
it's as stochastic as I want it to be. Great stuff. I can do Criterium
rides, base rides, VO2Max intervals or hill repeats exactly as
it would be out on the road. I had the cr*p beaten out of me this
weekend doing a Level B Criterium ride in my off season. It'll
be a while before I do that ride again:-) If there ever was a
wonder tool for indoor riding this is it!
December 2nd 2007
The injury that held me back on the bike
when I raced Ironman Hawaii this year is still there. I have decided
that it's an unacceptable situation and I have invited Michael
Maxwell, who I worked together with in Hawaii leading up to the
race, to come and visit me before Xmas. He is in Europe with the
Canadian Oplympic bobsleigh team and he'll take some time off
to come and treat me. I am very graceful that this is possible.
One thing is the pain in everyday life, however much more painful
is the fact that I cannot perform to my best. I hope the cooperation
with Mike can improve my performance next year.
November 29th 2007
As much as I like time off from training,
I really enjoy getting right back into some unorganized training
again. I took four weeks completely off from training and in the
last couple of weeks I have increased the training load to about
5-6 hours of training a week. It's funny that I always seem more
busy in the off season than in the triathlon season, however that
probably a matter of perspective. Anyway I had a sensational training
session today on the Computrainer. I tried ErgVideo for the first
time and man did I have fun! I rode for a little over an hour
on a hilly course and I never had such a great training ride on
the Computrainer. This is really promising for the future. My
training is going to be so much more fun from January till March.
I provide more information on this later. I have several courses
that I'm going to try out in the coming month. If you want to
see more about Ergvideo try this www.ergvideo.com
I still have not decided what to do next
year. Quite a few of the athletes that I coach are going to Roth
in Germany so I might go down there to support them, but I'm not
likely to make another start there next year myself. Well I still
have time to finalize my plans...
October 22nd 2007
I have arrived back in Denmark again after
a great trip to Hawaii. I caught a flue on the way back and I'm
in bed. This provides a good opportunity to reflect on the whole
It's funny I could not have written the story
any better myself no matter how hard I would have tried. The whole
event just unfolded in such a perfect way that it's hard to believe.
So many years ago I started in this sport not even believing that
I could qualify for this event. I remember seeing Mark Allen beating
competitors like Dave Scott, Pauli Kiuri and Christian Bustos
back in the late eighties and the early nineties. I was hooked
by the drama and couldn't believe how anyone could battle it out
over such a long distance. I had to try myself.
It didn't look like I had any talent for
the sport in the beginning. (Now I see clearly that it was probably
more a question of poor training rather than lack of talent.)
However, in 1996 I qualified for Hawaii for the first time with
what I at the time thought was a breakthrough performance. I improved
my personnel best over the ironman distance with an hour and finished
in 9.14. I was 23 years old and ready to take on Hawaii. That
race was incredible and got the Ironman Hawaii bug. Watching the
winners up there on the stage receiving a trophy could make any
23 year old envy. I wanted to be up there one day.
After two Kona Tours, in 1999, I realised
that Ironman Hawaii was not only tough but also a runner's competition.
Yep, I'm a bit slow. Accordingly I saw my chances of getting on
that podium vanish as I only (at best) ran a 3.30 marathon at
the time. With serious training and a big self-confidence boost
from winning the 2001 ITU Long Course World Championship and breaking
9 hours for the first time, I was ready to give Kona another try
the following year.
In 2002 I was in great shape but two punctures
and a penalty for blocking on the bike added 12 minutes to my
finish time and I ended up 5th in my age group and 50th overall.
That year and the following three years in Kona were very tough
on me. I had one spell of bad luck followed by another. Injury,
sickness and a broken off arm pad in the 2004 race were some of
the problems. I was close to give up on my dream and leave the
sport for good. However, I hung in there and worked harder than
ever to get the details right, improve my pacing skills and work
on my running economy. The 2006 race was a kind of turn point
as the race went flawless for me and I ended up third, very close
to my ultimate goal. Especially my running seemed to move in the
right direction and with another lesson learned on mental aspect
of the last 10 k of the marathon, I was ready for one last shot
at the Ironman Hawaii World Champ's title!
To finally get it right this year was absolutely
amazing and a great feeling. Not only did I win in what I thought
would be my last Kona performance, but I won the darn thing on
the run - my weakest discipline (this could probably be debated
now) ! Further, I really excelled in the last 3 miles where I
so often in the years before have lost ground to the competition.
If you can't lead from start to finish this was probably the best
way to win.
A sensational finish to an outstanding season.
Three ironman competitions in 4 month including a 8.33 finish
in Roth a victory in IM UK and finally a 9.05 win in Kona really
begs the question - What now?
Difficult to answer right now. Maybe more
on this later. The people I have coached this year have all had
brilliant seasons and as I stated I'm pleased with mine. In other
words now it's time to enjoy and relax. Stay tuned.
October 14th 2007
Yes! Yes! Yes! Mission acomplished. I won
my age group and can call myself IRONMAN WORLD CHAMPION.
It didn't start too promising. I had a poor
swim due to a poor start. I swam way too easy and when I thought
I was going to make up time on the bike an old injury held me
back. I have had an entrapped nerve in my behind for a long time,
however, with competent help from Mike from ART I was able to
race. Although, I could not bike at my usual strenght, I was able
to put distance on some of my main contenders.
Back in T2 I was 50th overall, but only 5th
or 6th in my agegroup. This meant that I had to make up ground
in my weakest diciplin, the run! Not the best of situations. I
ran fast in the beginning but I hardly gained any ground on the
competitors. Finally in the lavafields things started to come
around my way and I caught one competitor by the other and just
before Natural Energy Lab I took the lead in my agegroup. Nice!
I keept racing to the end and passed several other agegroupers
in the 2 miles. Eventually I ended up as 3rd agegrouper overall.
On top of this Torbjørn Sindballe
made the best Danish result in Hawaii to date. All in all a very
good Danish day.
October 11th 2007
It's time to target the whole mental game
and get that head right. The next up-date will follow after the
race. I feel ready to race and the ART treatment has helped a
lot, but it will not rid all my problems before the race. However,
I feel better than before Ironman UK. On Saturday we wanna see
the red white Danish Vikings rock the course. A perfect senario
would be two CRAFTed Danes placing first among the Pro's and the
amateurs. Go Thunderbear and Torpedo:-)
(I'm the little guy on the right:-) )
See ya on Sunday
October 10th 2007
It's getting really busy in town. I mean
it's crowed everywhere and I don't recall Kailua's ever been so
crowed. I remember the first time I competed in Kona, well not
really "competed" but participated in Ironman Hawaii.
I found the course very crowed already back then with less than
1500 participants. Now, more than 1800 people with toe the start
line and I tell you, it's a mess! I'm happy that I usually escape
the whole drafting situation by being on the top of the field,
but if you leave the swim after a little over an hour, you're
caught in the stress!
I attended "Lava of the Legends"
today, which was put on by the Triathlete Mag. Mark Allen, Dave
Scott, PNF and a few other former guns gave their words of wisdom.
The reason I mention this is that 'The Man' announced that he'll
do Ironman Hawaii next year!! How old is he now? 51 or 52? Man
he is cool. The whole thing was highly entertaining with The Grip
and The Man teasing each other throughout the "show".
I didn't pick up any new tips, but entertainment was top-notch!
My training is improving - a lot! I have
received ART (Active Release Technique) treatment the last three
days, because I have a nerve in my right leg that's causing problems.
The treatment is very painful but it helps and my training has
been on a whole other level since the first treatment. I look
forward to raceday.
October 8th 2007
It's getting hot here. I'm always quick to
forget just how hot running on Alli Drive is. The pulse is just
uncontrollable and once your core temperature gets up you can't
get it down again. I feel my acclimatizing is coming along rather
slowly this year and I really hope I adjust a lot better to the
heat in the coming days.
The town is changing right now. The advertising
banners are popping up everywhere and new shops with the latest
triathlon equipment open on every street corner. It's easy to
spend a lot of time checking these new things out but it's basically
a waste of time as you've (hopefully) already finalised your equipment
My training did not go particular well today
so I'll do another semi recovery day tomorrow with a little morning
swim. Then Tuesday hopefully I'm back on top again. Stay tuned:-)
October 5th 2007
Today was a tough training day with 110 k
bike ride in 3 hours followed by a 10 k run. The bike included
2x40 minutes with ironman intensity and the rest was easy. Those
two sections went well. I rode my ironman watts with a lower heart
rate than normal. Considering that it was a warm day, the numbers
make me feel quite confident.
I've tried to keep out of the sun as much
as possible to not damage my skin too much before the competition.
I need my skin to work optimally if I'm to run a reasonable marathon
here in the hot and humid climate. Unfortunately the sun was really
tough on me today! Although, I've avoided a sun burn, I've unfortunately
"won" a "nice" sun tan.
My taper really starts tomorrow and I have
a semi day off. I'll do a little swim in the morning and stay
in my room for the rest of the day!!! (What a way to spend a Saturday...)
October 3rd 2007
I'm back and it's nice to be back in Kona.
Everything looks the same and the local community is getting ready
for the big event in 10 days. The flight here went well. It was
a little over 20 hours of flying.
This morning I went for an easy swim in the
sea. The sea was calm and I swam well. After a quick asembly of
my bike I was ready for a short ride on my bike. The bike ride
was great. I rode along the Queen K highway and although the road
is a little boring, the first ride is always great. The CeramicSpeed
bearings are absolutly great and my bike rolled better than ever.
I'm really happy with my bike.
Upon returning from my bike ride I saw Macca
on his new red Spezialized almost beeing run down by a 4x4 vehical
driven by a blonde girl. In the last the moment Macca was able
to escape a coalision, securing his race as well as his red hot
Spezialized bike. As you can imagine he yelled as had he just
seen Stormin' Normann or Faris...
Anyway, I'm getting ready for my first visit
to Lava Java. See ya...
October 1st 2007
I'm leaving for Kona in a few hours. I feel
in reasonable shape but it's really hard to tell exactly how good
my shape is until I have trained a few times in Kona. My next
update will be from Café Lava Java once I'm on the magical
island. What can I say? Alohaaa.
September 20th 2007
Yesterday I visited my newest sponsor, Ceramicspeed
in the Danish town Holstebro. Ceramicspeed makes the best ceramic
bearings in the world and is very involved in cycling. The new
SRAM group set "RED" will have ceramicspeed bearings
so watch out! I had a factory tour and was able to witness the
accuracy of the work they do. I was very impressed with what I
saw. There were several samples from the competition and honestly
with the prices the competition charges for their stuff they should
be ashamed! Enough said!!
One thing that I did learn was that grade
1 bearings do not exist at all. The best you can get today is
a grade 3. I then wonder where the competition gets its "grade
1" bearings from?? (and why they felt like grade 5 or 7 compared
to grade 3?)
I had all my bearings changes including the
ones in my four Zipp wheels. I'll soon be able to comment on the
difference, if any! One thing I will say here is that the bearings
in my Zipp 808 were totally warn out and I have biked less than
700 k with that wheel set!
We talked about watt savings and Jacob who
owns the company estimated that I could save between 8 and 12
watts during Ironman Hawaii if I hold 250 watts avg. I find this
is a very high number I have my doubts about it. However, it is
very clear that the ceramicspeed bearings are a lot better than
what I had. I'm looking forward to my first ride.
As background information: Several of the
PRO tour teams in this year's T'd'F used ceramicspeed instead
of standard Shimano and Campa components. Among these teams were
September 14th 2007
Right now I think about Lava Java and a big
cup of Kona coffee, dark roast, and of course two scoops of ice
cream, cookies and cream flavour! Ups! Did I forget to mention
the most beautiful sunset in the world right in front of me painting
the Kona coast in all sorts of pastel colours? How could I?
Its memories like that, that keeps my training
alive right now. It's cold and rainy in Denmark and if it wasn't
for Ironman Hawaii I'd be enjoying my off season right now. At
the same time I know how hard it's going to be, being away from
the family. There's always a trade-off somewhere...
I have recovered well since Ironman UK at
least in terms of swimming and cycling. However, I find it difficult
to find my run rythm. This is of great concern right now, but
at the same time I'm really happy that my Achilles tendon is really
well. I think the reason my Achilles is doing fine, is that I
have been running with compression socks since Ironman UK. This
seems to help a lot and I expect to use'em in Hawaii.
I still intend to train seriously for another
two weeks before I begin my taper. With a bit of luck I'll come
close to training 18 hours this week. It's a fragile balance,
however, having just finished an Ironman and then ramp up training
that much. I'll monitor my body closely this week and I'm prepared
to reduce the load if necessary. We'll see.
August 22nd 2007
This wasn't supposed to happen! Amazingly
I crossed the finish line in front of Sherborne Carstle as the
first age-grouper and in 8th position overall. As if that wasn't
enough I went sub 9 hours on an incredibly hilly course and finished
off running a 3.01 marathon! Maybe I should also mention that
the old course record in the 30-34 age-group was improved with
some 16 minutes... I'm speechless. You just can't help wondering
what would have been if I'd showed up in form and closer to my
normal race weight?
The race kicked off in the usual manner.
The lake in front of Sherborne Carstle was so dirty that you couldn't
see anything. This made it impossible to draft on other competitor's
feet. You simply couldn't see them. Visibility was less than 10
cm! I left the water in just under 48 minutes, which led me to
believe that the swim possibly could be short? I couldn't feel
my feet because of the 16 degree cold water. I took a long time
to get dressed in T1 and I lost contact with the guns. They were
gone for the day! On the bike I had difficulties finding my own
pace and probably started out too fast. The three loop course
certainly had it in it! With 2200 meters of climbing and a strong
wind I was drained from energy and just before the completion
of the bike course. Cramps were starting to emerge and I was looking
forward to the run - NOT! I feared the run course. I have never
seen a run course with that many steep and long hills. I started
the run as slowly as I could. The cheering from the spectators
and the speaker was amazing. Everyone seemed to be enjoying the
fact that an agegrouper was inside the top 10 after the bike.
I don't know what to say about the run. It
was supposed to be 'relaxed' and laid back(!), but in 7th position
overall it just seemed wrong to start walking! And walking would
have been the only way to complete that run course somewhat relaxed.
I don't have to say how I felt. I think everyone can imagine!
With 12 Km to go and a lot of changing positions from 8th to 6th
and back to 8th I was as cooked as any red lobster. My pulse dropped
30 beats within a minute. I couldn't get my pulse to beat any
faster than 125 beats/min. Funny enough my pace didn't suffer.
I kept it going for the remainder of course to finish first and
securing my Hawaii slot for October. Did I just write, see you
in October?! Uhhhm, that's in what? 7 or 8 weeks? Ohh no.
August 15th 2007
I'm in the middle of my taper. I've had two
weeks of reasonable training, not outstanding, but reasonable.
I look forward to my 20th ironman and I'll be in the UK to have
fun. After Roth it's time to relax a little and just let things
happen the way they happen. Maybe if I can stay out of trouble,
I'll be able to place in the top 20. However, any finish is good
this time. See you after IMUK. Cheers.
August 1st 2007
Bummer! I’m down with a cold. Just
as I hoped it would be possible to carry out some solid training
in the last two weeks before my one week taper this happens! It
must be the wet and cold Danish summer that is getting to me.
Hopefully, I can be up and about again in a few days.
July 30th 2007
The Danish summer has been cold and rainy.
I have been very unfortunate in terms of punctures in the last
three weeks. In fact, I have had to abandon three key sessions
in the last three weeks due to punctures. In other words since
Roth my longest ride has been ca. 100 km. It’s a bit on
the short side. On top of that I am fighting a strange injury
in my right leg. The backside of my right leg is not working properly.
It seems that somehow there is a delay of the signal from my head
to my leg. This makes the muscles in my right leg contract slightly
later than in my left leg. In effect the left and right legs are
out of sync when I run. Accordingly, I’m sort of limping
when I run. What effect will this have on Ironman UK?
July 24th 2007
I certainly got out of shape quickly after
Roth. It was partly planned and partly because of laziness (sorry)
:-) It got me worried about Ironman UK, however right now things
are moving in the right direction fast and I feel confident that
I'll do decent in Sherborne. The nice thing about having been
in good shape recently is that it is fairly easy to reach some
85-90 % of that same level. It's the last 10 % that is always
so bloody difficult to realise in practise and competition. My
initial goal was to do Ironman UK at 85 % of my 'normal' level.
The next two weeks are dedicated to training and then time will
tell if I have enough in the tank to do well in Sherborne.
July 19th 2007
The return to structured training is always
a challenge for me. This year reality struck me quite hard when
I finally got out the door to do my first real session last week.
I went for a run with my local club and somehow I ended out running
with the guns! After less than 20 minutes of running I checked
my pulse going up a longish hill. The pulse was 183, which is
quite high for me but not unusual after a break. However, close
to the top of the hill the pace was increased and instead of letting
the guns go I upped the pace further. On the top of the hill my
pulse was 194, which is unusually high for me. No doubt my endurance
had vanished since Roth. Anyway, this was a good kick in butt
and a clear signal to get back into training if Ironman UK is
going to be any fun...
July 3rd 2007
It’s close to two weeks since I competed
in Roth. The body is slowing getting back on track and subsequently
I have started to train some 30 minutes everyday. The idea is
to get the stiffness out of the body and slowly get it used to
I have received a bunch of e-mails with congrats.
I would like to express my joy over receiving these e-mails. It
has been a great encouragement for me. Thanks. Basically the e-mails
can be divided into two categories. The first is primarily written
by people who don’t know me very well and who apart from
passing on their congrats also would like to know how much I train.
The second category know me a whole lot better and are much more
interested in knowing how on earth it’s possible to race
that fast on limited training. I mention this here because I run
into these two questions all the time. Let my therefore give you
a little insight on everyday life.
We are a family of five. The three kids are
6, 7 and 8 years old. I have the great privilege to prepare the
kids for school everyday and subsequently drive them to school.
I continue on to work where I work until about 4 p.m. I pick up
the kids again from school and as soon as we are back it’s
time to do the homework. Sometimes between 5 and 6 p.m. I am able
to a little training before dinner is served. Other days I do
my training after 8 p.m. when the kids have been sent to bed.
Finally on weekends I tend to do about 6-9 hours of training depending
on the time of year. Totally it sums up to about 8 hours of training
a week from January to March and 14 hours of training from May
to June with highs around 20 hours in a week! I do very little
training in my recovery weeks. Recovery weeks are to extend family
time and get the practical things out of the way! In short, there
is nothing exceptionally about my everyday training, however,
I do get my training done on a continuous basis.
Apart from family and training, I have studied
two coaching courses the past two years simultaneously. Currently,
I am finishing both of these educations and use much of my spare
time writing the last essays and cases. Not to mention that I
am a race director of Denmark’s oldest triathlon www.silkeborgtriathlon.dk
Visit the web site and have a look?
I have been coaching people for years and
I am contemplating bringing it to a higher level. It seems logical
to use my knowledge on combining training and everyday life. I
currently coach 6 athletes around the world (I had to cut down
this year) but as soon as the house renovating is complete I’ll
have an opening for more athletes. On top of this I supervise
workouts on a weekly basis in the local triathlon club.
I think, I covered most of the tings
I do but I might have missed a thing or two (lectures, training
workshops and football practise with the kids) Anyway, the challenge
of bringing it all together is a major inspiration. I suppose,
I’ll keep getting my energy from exactly this fact –
the challenge of it all! In other words, I don’t use a busy
everyday life to excuse my results nor claim I would do any better
if I trained more. I think I’m able to optimize my performance
pretty well because of the challenges of everyday life.
June 25th 2007
YES! New personnel record (8.33.47) and an
improvement of 10 minutes compared to the old record. What started
out as a day with lots of frustrations, a SRM not working the
first 40 minutes, chain problems and a sub standard swim, was
turned into a great day of celebration. After a lot of trouble
the first two hours of the race, I found my rhythm and raced really
well. I was pleased to see that the course wasn't too crowded
at the front and it was possible to ride fair. After a 4.36 bike
ride (new personnel best), I was ready to run. I toppen a great
bike leg with a 3.02.59 run, which also is a new personnel best.
The surroundings in Roth are exceptional.
About 140.000 spectators making all the noise you can imagine,
cheering you on to do your best. No doubt I had a brilliant day
in Roth and I will remember this day for a long, long time.
I think I'll just sit back, relax and perhaps
enjoy a cold, cold beer from Weltenburg, Cheers:-)
June 22nd 2007
It's almost party time. Two days left before
the big day and I'm as ready for action as I possibly can be.
It's nice to be back in Roth. I have not been here since 1999
where I qualified for Ironman Hawaii for the second time. This
time there is no Hawaii slot at stake, however, I'm hoping for
at new personnel best. Of course the conditions on race day will
have an impact on my ability to reach that goal but certainly
my level of fitness is good enough for a PB.
I took some time off today and visited Kloster
Weltenburg. It's a beautiful church based close to the river Donau
and more importantly the best beer in the world is brewed right
there. No other 'Kloster' in the world has brewed beer for as
long as it has been the case in Weltenburg. The first beer was
brewed here in year 1040 by the monks and in 2004 the beer was
awarded 'best beer in the world'. Anyway, it's was worth the ride
and a good way to relax.
Yesterday I rode about 40 k on the course
and although I held myself back I was blistering fast! Even the
long hill in Gredingen didn't seem hard at all and on very low
wattage I was able to ride just under 37 km/t including two stops!
June 17th 2007
Roth is only one week away. It has been a
busy time since January 1st and it's funny now to look back on
the past 6 month. Early this year, in the middle of January, I
did a 2 hour ride with my two soul mates this year, Jesper and
Niels-Otto (both competing in Roth as well). On this particular
day I was drafting on their rear wheel, deispite only averagring
26 km/h I had an average pulse of 164. It was hard to believe
that only 3 month after doing really well in Ironman Hawaii I
had no fitness left whatsoever. In contrast, a week ago I did
a 180 k on my own in the rain and with full race set-up. It was
a hell of a ride! I kept my pulse under my projected ironman pulse
and rode the 180 k in 4.37 minutes. It's personnel best. Then
the day after I topped that performance with a 15 k flat run in
52.22 minutes again with a low pulse. Although, I know I have
trained well, this is insane. I'm in such a great shape that it
almost freaks me out. Of course I'm kidding; however, there is
a certain amount of presure on now. What if I won't convert this
great fitness into a great result? I like the presure and I am
sure the presure will help me perform well in Roth.
May 12th 2007
I have been busy in the last couple of weeks.
My training load has increased and I am again running. My running
speed has not suffered from the injury, however, my endurance
is lacking quite a bit. At the same time I have done a few lectures
on training which has been a lot of fun. Further, I am currently
educating myself as a licensed personnel coach under Danish Triathlon
association as well as under the Danish Sports association. I
will have completed my exam by the end of August. That raps up
18 months of studying and should leave me with more time for the
family and perhaps for training who knows? Anyway, right now it's
high priority to increase my run endurance and get ready for Ironman
Roth. Also, I am contemplating competing in a small triathlon
next week, just to taste the real thing again:-) More on this
April 21st 2007
Well where to start, it's been a long time
since my last blog? I'm training more consistent now than a month
ago and my swimming and cycling form has improved a lot. In fact
last weekend I did a longer bike session with my Ironman pulse
and averaged 284 watts. This is a very high number for me at this
time of the year. Surprising especially because I only bike 5-7
hours a week!
At the same time I have to admit that I have
run into a small injury in my calf and am uable to run. I hope
to begin running again next week after three weeks without run
training. I had hoped to do one or two competitions early May
but it is not going to happen with my current run form! In the
comming weeks I aim for at least 11 to 13 hours of training. If
this is possible I should be on track for a good race in Roth
March 20th 2007
The house project is comming to an end, well
at least the first part of it:-) The second part will not start
for another month or so. In other words I have increased my training
to about 9 hours a week. I hope to see some benefit of the increase
in training some time soon.
Februar 5th 2007
It's been a long time since my last post.
So long that my life does not seem quite the same anymore. Firstly,
I have purchased a new house that needs severe renovating. Although
it's a time consuming project with no visible end to it, I still
find time to do a little training. I have ramped up my training
from two hours in week one to six hours in week five. Despite
the low volume in terms of triathlon training I'm still beaten
pretty badly when I go to sleep. Bringing down brick walls is
no easy task at all:-)
Anyway, I signed up for Ironman Roth last
fall and I have just signed up for Ironman UK so don't accuse
me of bowing for challenge. I love'em :-) Yesterday I rode for
just over two hours with two friends. The ride really exposed
my bad form. I had difficulties finishing the ride and we did
not ride any 28 km/h. Oh boy, this will be a season to remember.
See you out there.
November 26th 2006
Welcome to my new website.
One of the new elements on the website, are this blog. I will
be writing my blog, 'Tblog' in english.