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September « 2009 « Joseph Spindler's Blog


Archive for September, 2009

New Hill Training Method

Monday, September 28th, 2009

I always wondered, how these hills in Leysin are easier to ride. What is the ultimate hill training method?

I did a lot of testing: Long intervals, short intervals, steep hills, less steep hils, high intensity, less high intensity, big gear, fast spinning… I really tested everything!

Now, after 6 weeks or so after my last camp in Leysin I discovered the ultimate hill training method.

And because I am so a nice guy I would like to share with you. ;-)

Try it, nothing beats that! You will fly next season!

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Nico fighting with Mama’s Parfum Flacon

Tuesday, September 22nd, 2009

Thought I share since it is so cute.

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Nerven aus Eisen

Saturday, September 12th, 2009

There is a short video report in German about the Cologne Triathlon on Kölner Stadtanzeiger. Here is the link (scroll down the articel):

Nerven aus Eisen



Jo the Hunter

Friday, September 11th, 2009


Cologne 226 was quite a tough race for me. Before the race, I thought a 58 min swim split would be quite possible. However, I finally ended up with 64 min. I really don’t know, why I couldn’t take my definitively improved swim from the pool into the open water swim this time. Fact is that Luke Dragsta was already riding his bike for 15 minutes when I came out of the water.

But feeling sorry with myself only because I had a bad swim was never and option. In fact, feeling sorry with yourself, only because your goals suddenly seem out of reach is never an option! So many wannabe ironmen do exactly the opposit: They give up before they even tried hard enough. Ok, I messed up the first hour, but there are 7 more hours to make it better. Do your job and when you finished look at the outcome. No pre-meditation how the day might be! Better focus on the task at hand and ride your bike. And ride it fast! That’s what you get paid for!

We had to do 3 loops of an entirely flat and more and more windy course. Initially there was a group of 3 riders at the front, consisting of Luke Dragsta, Heiko Tewes and Sebastian Küfner, an unknown 22 year-old German, who did his very first iron distance race. I made some time on Luke and Heiko, but Sebastian still pulled away and increased his lead from 15 min to 18 min in T2. 18 minutes! This was not exactly what I wanted to hear when I dropped off my bike. But at that time, I didn’t really care. I was not interested. I dropped of my expectations to this race when I jumped onto my bike after the swim. And guess what? Racing without expectations is so much easier! Now I was only looking forward to the run, to get out of the low aero position, to move my legs in a different way.
I immediately had a good rhythm. For the first 10k it was pure joy of running, what I call “the race feel”: the joy of feeling your body operating at its limits. All of a sudden, it turned a bit into pain run, since I got a tumb leg, couldn’t feel anything in my left leg, felt very wired. But nevertheless could hold my speed.

In the second loop of 4 my competitors slowed down. I could hold my run together and started to eat them up from behind. At the beginning of loop 3 I already was 2nd, but still 11 min back of the leading man. Can you be satisfied with second? No, you can’t! Beginning of loop 4 still 6 min left. Was it possible to close that gap? I was not really sure – but I had lots of good friends at the course, who yelled at me and believed in me so much! This gave me a great confidence boost, I put all in I had, really pushed my limits, and got closer and closer. I was flying. Nevertheless, at 40k there was still a bit more than a minute left. But now I could see him, I was getting closer and closer. But shit, why consists a marathon only out of 42k!? I already could hear the speaker at the finish line. Then, with 300m to go, I finally run past Sebastian. Sprinting, not looking back, just running, running – and crossed the finish line first!
It was a great hunt and I loved it and I think the spectators loved it as well ;-) .

That’s what I am, Jo the Hunter. I get what I hunt!

All my respect to Sebastian! He did very well and with a bit more luck he would have been the winner. Either way, this race was a great start of his iron distance journey. Keep on the hard work and good luck for your races to come!


Great thanks to Peter, Regina, Sebastian, Hasan and Nic for their believe in me and their cheering at the course.

And especially to Erik and Denise for a great homestay and all their incredible support all over this weekend!

It wouldn’t have been possible without you!

Greetings from Cologne

Saturday, September 5th, 2009

Cologne Dome

Well, I arrived in Cologne yesterday, 2 days before I will do the iron distance here. I booked me an early train, so that I had to get out of bed at 5 am. I could have taken another train, but first, this one was cheaper, and second, I like to get into race day rhythm the days before the race. So nothing wrong with an early train. It was a wonderful trip along the Rhine, I saw the Loreley on her rock, brushing her long, wonderful golden hair and upon arrival stepped into the Cologne Dome, the heavenwards striving monument of gothic architecture, for a short coffee brake with the higher spirits. ;-)

I feel good and very fit. On my last session, I did my 800s 10 seconds faster than “normally”. I hade something like a breakthrough workout on the track in Leysin (thank you Hiro, Manny!), since then my run is much better.

Nevertheless, it’s always funny, how an upcoming race affects your mood. Sometimes there is a lot of pressure, some doubts, some kind of fear, (why?, of what?). Sometimes, and this time it is like that for me, you are just excited, looking forward and can’t await to get to the starting line to show what you can. This is a great feeling! But it is not always like that: You certainly know, that bursting from confidence is the better thing, but you hardly can influence it. You are more or less a victim of your feelings. We are kidding ourselves, if we think we know what is going on in our mind. On the other hand, you ARE not your feelings. They are not identical with you. You are a being, not just a thought, not just a feeling. Right? Right. Feelings and thoughts just come and go, everybody has them and everybody can have the same. So it is in a kind even doubtable that you can speak from YOUR feelings, YOUR thoughts. They are not yours, everybody can have them, feel them, think them – even at the same time. – Ok, this gets complicated now and we better stop here. I think what I initially wanted to say was simply that one probably just has to find a way to let the right feelings come and the wrong ones go. Very simple.

However, I had funny dreams as well this night. About the race. We started with the swim (as you can see, initially everything was in best order). And it went great. I had a personal best with a 52 or 54, sorry I can’t remember exactly. Unfortunately, the hassle began in transition zone. Here it started to get wrong. It was a closed room, like these rooms, where we used to change before a soccer game. There were no bikes – instead lots of chairs and banks and bags with lots of clothes and stuff. For example I had my notebook in one of those bags, but couldn’t remember, for what the hell I needed a notebook during a triathlon? And even worse, where I should store it so that it wasn’t stolen! Or a hand-driven cream whipper? Without cream?? I had no clue… In the meantime, I put on lots of different clothes, put them back into the bags again, not exactly sure, what I should wear. I showed pretty much the same behavior that Christl shows in front of her wardrobe when she dresses for a party. Very scaring, really! I got lost between all that bags and stuff – and finally pretty worried since everybody else started to leave the transition room. I got even more worried when I suddenly noticed, that apparently no one else had a bag or too much clothes or a notebook or a cream whipper or whatever. Obviously, I was the only guy with bags and clothes and other stuff, and lots of it! … Well, the dream stopped here. Unfortunately! I woke up for the train. A bit too early. But I really think my other self in the dream never made it out of that transition room…

Ok, one final thing: Nico recently fell in love with a super green car with brown tires (for the Germans, he says not „super green“ but „quietschgrün“ pronounced like „diiiiiiiiiiitschgüüüün“). Now, as he thinks, that he always gets a toy when papa wins a race, and, secondly, that papa always wins a race whenever he races a race (he simply made a rule out of one single occurrence) he now strongly believes that he will get this quietschgreen car very soon. Aiaiaiai. Well, what should I say? I hate to disappoint him, I really do! Let’s see what I can do.
I’m ready, hehehe.