I haven´t been posting much over tha past weeks simply because I didn´t do shit. Our daughter is now in day care and she brought home a cold on her first day. When I thought I had recovered I caught another virus and now two weeks have past with almost zero workouts. And to make things worse I´ve just had one of the busiest work weeks in a long time, with wine fueled business dinners and „networking parties“ and all…
2018 Week 3 – It is not about being hard, it is about being effective and determined to reach your goal. When your body tells you to slow down for a few days, listen. Total TSS: 94 Total Time: 1 hr 12 min TSS/Hour: 78,3 Last week was all about listening to my body. My daughter had her first day in daycare and promptly brought a runny nose home with her. Now and then she sleeps in our bed with…
2018 Week 2 – If you think you need some fancy new equipment, print it out or write it down and put it somewhere safe along with the money. Wait four weeks and reconsider. Total TSS: 528 Total Time: 7 hr 48 min TSS/Hour: 67,6 A full week of working out. I did not have a rest day because I didn´t feel like taking one. Fatigue isn´t that bad and I could hit all my workouts (except one) with full…
As you all know I ran the Frankfurt Marathon last year. My race report can be found here but I did something else I almost forgot about: I made a chart on the age group for each finisher. The lighter the color, the younger a finisher. The chart reads from top left to bottom right. Not surprisingly it shows that younger runners dominate the front rows, while the back rows are predominantly dark blue, but overall I am surprised how…
2018 Week 1 – How do I improve in all three disciplines? I don´t. Focus on one discipline and master it. I´ll start with the bike. Total TSS: 442 Total Time: 6 hr 46 min TSS/Hour: 65,3 The new year is here and it is going to be great one! I started off pretty awful, my legs were still in a very bad shape at new years. The worlds most horrible quad sore eventually went away though and I could…
The final week of 2017 was a painful one. I retested my FTP and came out at 312 W, which is a massive improvement. It was painful as shit though. For most of the past 6 weeks sweet spot base I had my road bike on the turbo and swapped it for the TT only very recently. Until then I haven´t ridden the TT hard at all and I realized quickly even during warm up that it makes a hell…
2017 is drawing to a close. And since I feel like crap and my quads are completely shot from our run on Wednesday I might as well start writing my annual recap. To make it short – 2017 was fantastic. I finished my first 70.3, crept up close to the podium in our local sprint series, developed my bike FTP like crazy and PR´ed my open half and marathon. Races in numbers: April, 70.3 Florida. First HIM in 5:11 June,…
Training Diary Week 51/2017. A week in the name of recovery. I completed my Sweet Spot Base 1 plan. The workouts last week were all low intensity steady state recovery rides and I swapped the road for the TT bike. That taught me two things: My aero position was too aggressive and I have to start spending time in aero right away. Couldn’t hold it for longer than 10 minutes even at very low intensity. So I guess it is…
While I am waiting at the airport for my delayed flight I might as well write down a few thoughts about Nice, France. I´ve spend one night and half a day here and it was wonderful. I flew in yesterday morning and was surprised first by the bloody cold and by how tiny Nice apparently is. The airport is pretty right in the city and my hotel was only 15 minutes away. Unlike most other cities the airport didn´t feel…
Around our latitudes the tri season is very shortlived. It begins end of April and before you´ve fully settled into your rhythm and feel like you´re on top of your game September rolls around and it is all over again. And as soon as you´re crossing the finish line at your last big event you hear the nagging voice in your head asking „what´s next?“. So here we are. Hopefully with a big season behind us and an even bigger…