In diesem Jahr fühlte es sich am Freitag, als ich mit meiner Familie für den OstseeMan Triathlon nach Glücksburg gefahren bin, ein wenig an als würde ich nach Hause kommen.
Irgendwie ist es auch ein Stück weit mein zu Hause geworden. Dieses Gefühl irgendwo neu zu sein, sich zu Recht finden zu müssen, gibt es für mich in Glücksburg nicht mehr. Ich werde in jedem Jahr herzlicher empfangen und da viele Ostseemänner und Frauen Wiederholungstäter sind (wen wunderts? treffe ich in jedem Jahr mehr alte Bekannte, die ich in den Vorjahren kennen gelernt habe. Einige waren als Zuschauer dabei und haben sich von den Emotionen, die so eine Rennen auch ins Publikum trägt selbst anstecken lassen als Teilnehmer mitzumachen. Oder, was auch nicht selten vorkommt, Menschen die einfach nur zum Zusehen kommen, um diese einzigartige Atmosphäre an der Ostsee zu genießen. Auf jeden Fall aber bin ich aus sportlicher Sicht zu Hause in Glücksburg angekommen. 2008 habe ich mich dort an meinen ersten Triathlon über diese Distanz gewagt, dann 2010 den erste Sieg gefeiert und in diesem Jahr schon den vierten in Folge.
Die Tage vor dem Rennen waren in diesem Jahr ganz anders als das, was ich vor für mich wichtigen Rennen gewohnt bin. Sie waren viel weniger geprägt von Zweifel und Aufregung als vielmehr von kindlicher Vorfreude. Es fühlte sich wirklich so an als würde ich als 10-jähriges Kind auf Weihnachten oder den Geburtstag warten. Ein tolles Gefühl, das meiner Erfahrung nach bei vielen „Erwachsenen“ früher oder später verloren geht. Ich habe mich einfach nur gefreut. Auf das Lächeln der vielen Helfer an den Verpflegungsständen, die Motivation der Tausenden Zuschauer an der Strecke, die tolle Landschaft, die Gänsehautstimmung im Zielbereich, meine Familie an der Strecke, die vielen Träume die an so einem Tag wahr werden und auf den Führungsradler, der mich schon durch den einen oder anderen Spruch über die eine oder andere harte Phase gebracht hat!
Ich konnte all das auch mehr denn je genießen in diesem Jahr, auch wenn ich mir durch einen dummen Fehler den Lauf schwerer als nötig gemacht habe. Ich weiß, dass ich für die 180km Rad fahren eine genaue Menge an Kohlenhydrate brauche. Da ich aber unachtsam war, war mein Vorrat schon nach 140km aufgebraucht und ich habe von den Verpflegungsstellen weiter Iso und Gels angenommen, so dass mein Magen für den Lauf viel zu voll war und am Ende gar nichts mehr aufnehmen wollte. Nach zwei Pausen auf dem Dixi habe ich mich dann entschieden den Rest des Laufes mit Wasser zu machen und den Streckenrekord Streckenrekord sein zu lassen und einfach nur die Stimmung zu genießen. So gut es eben geht wenn man schon über sieben Stunden am Körperlichen Limit ist .
Nach 8 Stunden und 38 Minuten war es dann für mich in diesem Jahr geschafft und ich durfte im Ziel den vierten Sieg in Folge feiern. Das war diesmal auch so ein komisches Gefühl. Auf der einen Seite war jeder Muskel meines Körpers froh endlich fertig zu sein. Aber auf der anderen Seite hätte ich am liebsten noch länger die Stimmung auf der Strecke genossen. Daher habe ich mich direkt nach dem Zieleinlauf entschlossen etwas später noch an einer Verpflegungsstelle Wasser anzureichen um so eine Veranstaltung auch mal aus einer anderen Perspektive zu sehen. Es hat sehr viel Spaß gemacht und vielleicht hat es dem einen oder anderen auch noch einen kleinen Motivationsschub für die letzten Kilometer verpasst. Allerdings muss ich auch sagen, dass meine Arme nach nur 40 Minuten Wasser anreichen schon ziemlich Lahm waren. Absolute Hochachtung vor der Leistung aller Helfer, die am Wettkampftag genauso lange oder länger als die Athleten auf der Strecke sind!
Im Moment glaube ich, dass ich es nicht schaffen werde mich im nächsten Jahr dem magischen Magnetismus des OstseeMan zu entziehen. Vorausgesetzt dem Glücksburger Publikum werde ich nicht langweilig und der Reinhard Husen möchte mich noch einmal in Glücksburg sehen .
Vielen Dank Glücksburg, allen beteiligten am OstseeMan, meiner Familie und natürlich meinen Sponsoren und Partnern ohne die dieser Tag nicht möglich gewesen wäre!
Last Sunday I was racing Ironman 70.3 Haugesund in Norway. It was my second time racing in Haugesund and I was very motivated to improve on my 4th place finish in 2012. I knew the course from last year which is helpful due to some technical passages on a smal coastal road. As I wrote last year, the course in Haugesund is one of the most beautiful race courses in the world. Even though the weather on race day was not what most of the athletes hoped for there were once again so many spectators cheering! Not as many as last year on the bike course, but I think that was due to the rain. During the run the weather got better and the crowd got biger and biger every time I passed the finish area. It was just a pitty that the sun did not come out before. The afternoon was perfect, but by that time most athletes were on the run course already .
It was once again a perfect organized race. Even though you try to find something there was nothing to critizise. There is just one thing I do not agree with. I don´t think that a former drug cheat should be invited to the press conferece. The entire triathlon comunity should leave such people unnoticed. They should not get any attention of anyone!
Unfortunately my race went not like I hoped for. It was pretty cold before the race started and it began to rain some hours before the start. The two days before the race the weather was just perfect. Not warm but at least sunny and about 18-20°. The swim felt good with my new Huub wetsuit. On race day the rain did not stop before K60 on the bike. It was not too cold but still uncomfortable. I was riding alone most of the first 50 K and then got caught by a group of 5. From that point on it was much easyer, but stil cold . At least it felt like being in a race again. But after all I did not loose as much time as I thought. Fillip Ospaly was far away on his way to his second title but a group of 3 was 6 min away and another group of 5 or 6 guys was within 4min. I knew that my run improved a lot compared to last year and hoped to catch some of these guys for a top 5 result. My legs felt good at the begining of the run and I ran just under 3:30 pace for the first 5-6K. The pace did not feel to fast but suddenly within 500m my legs started to cramp. Not just in one muscle but almost everywhere. It is just frustrating to put so much work into training and then not to be able to run faster than in an easy training run. At the end I finished the race in 9th place. I´ll come back next year and I promise I´ll sort that cramp issue out until then and run much faster! I was really impressed of Ritchies 1:08 halfmarathon. That was one of the fastest half marathon runs in history of triathlon! And the course was not to short, it was measured to be exactly 21,1K. The half marathon course in Haugesund is not easy as well. It is quite hilly with some cobblestone parts.
My next races will be Ostseeman Triathlon and Cologne 226 Triathlon which are both full iron distance events. I normaly do not have that much cramping in longer races, therefor I am very much looking forward to defend both titles!
The last two weeks have not been very pleasant for me. I recovered well and fast from Ironman 70.3 Mallorca and had some nice days of training on the island after the race. Right after I got home again I got a cold. By the way the first since last august, which for sure is a result of the great ignite nutrition! I thought it´s just a normal cold and that it will just take some days to get back to normal again. In the beginning it also seemed so. I got better after 2-3 days. The symptoms where almost away and I felt more or less normal and did some easy training. But suddenly after I thought I´m back at 100 % I got fever. I had that fever the entire last week nothing seemed to help. I felt more and more desperate knowing that every day without training will cost me at least half a week to get back again… Last Thursday the doctor decided to try some antibiotics which finally helped. I feel much better now. No fever any more but still weak after two weeks of almost no training. I can gradually start again now.
It also meant that I had to cancel all races that where planed until July. That means also that I will not race Ironman Nice which was planned to be my first season highlight this year. It was really hard to make that decision. I had that race in my mind during every training session for more than half a year now. It was my motivation. And even now after the decision has been made I find myself still thinking about Nice. But it is how it is. It is simply a part of the sport that little things can destroy half a season. Every Pro athlete knows that and has to live with it.
I hope to get back into training now as good as possible. At least there are lots of great races around the globe that are good alternatives! My next race will be Ironman 70.3 Haugesund on July 7th. If I can improve my result from last year it would be my first 70.3 Podium. That sounds like a good motivation !
The past 5 weeks just went by so fast. Incredible, how time goes by so fast. My last blog was about the late winter here in northern Germany. In the first half of April we went from complete snow cover to 20°C and sun within just 10 days! The weather was just perfect during the last 4 weeks with very little rain. Perfect conditions to collect a lot of K´s on the bike. Unfortunately I was forced to do most of my training in the beginning of April on the bike or in the pool, due to some foot issues. It appeared to be an inflammation in the arch of the left foot, which did hurt a lot while running. I had some help of a good physio-therapist (Physio Therapie Ulrike Holz) and my loved ON-cloudsurfer and could overcome that injury within less than 3 weeks.
And maybe it was just good to focus more on my weaker disciplines . Surprisingly my run is now within 3 weeks of solid run training better than ever before. I did a duathlon (9,7-62-9,6) race two weeks ago. A race nearby, which I use almost every year to get some race kilometers into the legs before the season starts. In both runs I was about one minute faster than last year, which was a little surprise for me. I could test my new race kit in that race as well and can truly say that it is the best I have ever had. The race suit is perfectly thought through with a front zip, little pockets and the tight part is extremely comfortable!
You can have a look at it in this Video:http://www.vimeo.com/65362146
Last weekend, in a half marathon race, I could set a new personal best of 1:13 on a course that was not flat at all and in most parts off-road and sometimes difficult to run due to cobblestone and sand. Conclusion: sometimes it seems to be good to have a little break in one discipline to get faster?!
Or is this the effect of the new ON-cloudracer?! Or the Ignite Nutrition?! Probably a little bit of everything. By the way, my hair is shorter now. Just for aerodynamic rasons of course !
The first real test will be Ironman 70.3 Mallorca this weekend. That race is going to be another hard training day for my preparation for Ironman Nice in 6 weeks time.
About three weeks ago I came bake home from the camp at sands beach resort on the island of Lanzarote. Normally the 2nd or 3rd week of March is perfect to end the first training camp and do some training here in northern Germany. Sun is shining more regularly, temperatures are rising above 10°C and the nature is flowering and getting green after the winter. I love this time of the year at home!
6th of March when I came back home from Camp was a perfect day: 13°, Sun and almost no Wind. I thought everything is going to plan.
But just three days later it began to snow again, which is not unusual in northern Germany until the end of March. What is really unusual is the fact that masses of snow came and just don’t want to melt again and that the temperatures dropped as low as -15°C some nights ago! It’s the 29th of March today and we still have complete snow cover outside! At least it is official since some day´s that it was the coldest and snow rich March ever since the beginning of weather monitoring, which actually is some time… But now I can tell my grandchildren in the far far future about the nasty winter 2013 like mine used to tell me some 100 times about the winter in 1962/63 and 1987 .
Since more than a week I desperately try to get a flight back to Lanzerote, but it seems like I am not the only one with that idea. Not even last minute flights are affordable right now and mostly the flights are just fully booked.
Therefore I just have to make the best out of my situation. I had some weeks of great training on the canarian islands that not even the snow can take away from me . In the first week back home I simply did some hard sessions on the turbo trainer, which can be a lot of fun with the right programs just to keep the fitness. But after all this is the time of the year where it is essential to get some longer bike rides into the legs and when the roads are clear of snow I try to ride outside. My personal outside record concerning the temperature is -6°C . I took a picture of the mass of clothes I need to keep myself warm. My first layer is a merino-wool tight and a long-sleeved merino-wool shirt and two pairs of merino-wool socks. Merino-wool keeps you warm even when you are sweating. I did multiple week back country ski-tours in Norway at -30°C some years ago. Not from hut to hut, we slept in a tent . Therefore I have learned what is essential to keep my body warm. Next layer is a short bike pant and bike jersey. Final layer is a long bike pant with wind breaker membrane and a warm bike jacket. At least two buff scarf’s to keep the head warm (the helmet should be big enough to fit over the scarf´s and very warm neoprene overshoes. Last but not least some very warm mitt´s because hands and feet are always critical…
After just 15-20 minutes I am dressed to ride my bike under Siberian conditions.
Running on snow is normally no problem. Just if I do fast stuff I either use the indoor track or a bike path nearby which is clear of snow within short time after it was snowing. Swimming is the least problem .
I´m back home from the canarian islands since more than a week now and did a little video blog about our training at Sands Beach Resort in Costa Teguise. The conditions were great, except the last 2 days were we had storm and heavy rainfall. But I guess that was quite unusual for Lanzarote.
I was so happy that my family could come with me this time. It made it much easier for both me and my wife. For her, because normally the kids got sick right after I left home and she could therefore not work anyway. And for me because they gave me so much additional motivation to train hard! Mostly I did not even have to buy food or do the cooking because everything was done before I got back from training. I guess I am a very lucky guy .
The kids simply loved the warm weather conditions and the pools all around. My son´s favorite word is water, and there was a lot of it . His next favorite words became “nana” and “ooo” what means Diana and Jo. Both kids insisted every morning to pick up “nana” and “oooo” at their apartment and go to breakfast together, were “ooo” finally was beleaguered from both sides because he could magically peel an egg that had a “peel-hat” left after peeling .
My daughter watched our swim sessions sometimes and sometimes when we were resting more than some seconds in a swim set she was yelling on us “You won´t get faster if you just stand there! Go!” She would make a great coach …
My next blog will be about training under really cold conditions. Because today is the 66th day with snow here at home this winter… Its mid march and in some years we don´t have snow at all!? I think this is pretty unusual to!
It is lousy cold outside. Just above 0°C. It starts to rain. After some minutes wet snow mixed with ice cold rain is pouring down and the wind, which never really stops in this region, is blowing strong from the west or cold from the east. Our child is asking: “Daddy, why are you always running in the dark?” Christian tries if possible to keep the afternoon free of training to spend some time with his kids. To read a book, play with the ball, go cycling outside, paint or just to romp in the children’s room. At 6 pm its time for our children to have their dinner and go to bed afterwards. Now its time for Christian to go out for a run. Which is not that easy at times. And sometimes inner temptation is huge to do more nice stuff than a self sacrificing run in the shit weather… But I have got a well working gimmick. Turn on the PC and click at the link below. It always works . Sometimes I get the answer: “Originally I intend to run easy.” But he´s off for a run within minutes .
You can’t deny any more, that it’s autumn in Germany now. The leaves are falling. The temperature is dropping below 0°C sometimes allready and the wind has really picked up. At this time of the year it´s not very cozy to ride on a road bike on wet and dirty roads. Since I´m going to stay at home at least until christmas I have to accept the conditions as they are and make the best out of it. Therefor it is just the right time to make some changes in the dayli workout. I am having some more sessions in the pool and a lot of runs too. Instead of sitting on the turbo inside all winter long I do some bike sessions on the mountain bike. The area around Rostock is quite flat but there are still some nice trails for running and to ride a mountain bike. Its a fantastic change of the position compared to the road bike and it feels much warmer in the forest than out on the roads.
I filmed my favorite mountain bike trail last week. The first part (0:00 – 3:09) is just the trail to the loop I use to ride. Its a 8 to 10 minutes loop, depending on the conditions. The first part (until 5:30) is a not very technical downhill (my skills are not realy good…) followed by a short and steep uphill (5:30-6:20) section and a short and more technical downhill afterwards (until 6:40). The rest of the loop is a uphill passage that gets steeper and steeper. I think the last part is about 20 % and for me almost impossible to ride when its wet.
Yesterday I was riding that loop and had a flat tire. I had a spare tube and everything needed to fix it. Unfortunately I did not think about that the wheels on my MTB don´t have a quick release…
Finally I ended up in a not planed brick session since I had to run home the entire 15K with my bike. It reminded me somehow on Haile Gebreselassi who ran to school with his books under his arm as he was a school kid .