After a very successful performance diagnostics at MSG Hannover before Christmas I am ready to start into the new season:
10km/h 0,98 mmol/l
12km/h 1,15 mmol/l
14km/h 1,81 mmol/l
16km/h 3,13 mmol/l
18km/h 5,70 mmol/l
20km/h 10,2 mmol/l
22km/h 13,0 mmol/l
max 14,6 mmol/l and a 204 HR
It is going to be a build up year for a second Ironman approach and possible Hawaii qualification in 2011. Main focus this year will be placed on the Regionalliga Team in Hamburg with a few Half Ironman races and possible Clearwater appearance.
Montag, 28. Dezember 2009
Donnerstag, 26. November 2009
IM 70.3 World Championships 2009
Not only the final race of the year, but also the biggest one. Finally, after 11 months of preparation, roughly 460 hours of training and 16 races it was time for the Ironman 70.3 World Championships in Clearwater Beach, Florida. Training conditions and preparation prior this event was not the best with a cold and rainy October in North Germany, but the last races gave hope and boosted my confidence for a decent placement.
Tanja and I left rainy Hamburg a week before the race to be able to acclimate to the conditions in Florida and enjoy the excitements of Orlando’s Theme Parks. With temperatures in the low to mid 20’s and an overcast sky the weather felt much better then expected. Mainly the influence of Hurricane IDA, which cruised in the Gulf of Mexico, changed the conditions around central and west Florida.
Strong winds and lower then expected temperatures continued throughout the final days prior the race. Pre race swimming in the Gulf was cancelled and biking seemed to be much tougher around this flat territory then usual. High waves and strong currents made a start in the Gulf impossible, so that race organizers finally decided for a save and “maybe” faster swim in the calm Bay of Clearwater.
On Friday morning the wind calmed down and the sun came out to give us a first outlook for Saturday’s race. Temperatures climbed into the high 20’s and I got a first feeling for winters in Florida. Furthermore, a regular Pre Race preparation on Friday with a 20 minute swim in the bay, followed by a 45 minute bike ride and a 20 minute race pace run. Once the body was ready for the race and its last 20 hour recovery, it was time for a last bike check and the bike check-in later this afternoon.
The official bike check-in was well organized and didn’t waste any important time for recovery. Each athlete was accompanied by a volunteer to arrange their bike and transition bags in the correct spots. An early pre race dinner, of course lots of pasta, was held in our wonderful condo overlooking the Bay and Gulf of Mexico. The Condo couldn’t have been any better and with a former guest Miranda Carfree, when she claimed her 2007 title in Clearwater, we seemed to surround ourselves with the right people. Everybody seemed to be very excited about tomorrow’s race, not only Ron (AG 50-54) and Horst (AG 35-39), but also the entire support crew that followed our mission to Clearwater Beach.
Race Morning
It was 4:45am when my alarm clock kicked me out of bed, way to early with an expected start at 8am. However, transition opened from 5am to 6:30am, with the change of the swim location and the time trial format start a good decision if I don’t want to be rushed. Of course, I was the last one. Ron was hardly able to sleep at all and Horst was chewing on his Cliff Bar when I walked into the kitchen at 5am. We left the Condo at 5:30am, checked our bikes for the last time, placed our bottles and prepared for the time trial swim start.
The Swim
Right on time, 6:45am the gun went off for the Pro Start followed by all age groups in a time trial modus. Every two seconds an amateur athlete was sent over the timing map, starting their race for the World champion title. My start was moved up about 20 minutes, placing myself in the middle of my age group. Of course, it would have been nice to jump into the water first; claiming to be the champ for about 100 meters. However, my swim tactic was a little more passive, trying to catch some fast feed for legal drafting.
It was a calm start swimming straight into the rising sun and finding a rhythm while swimming in very small groups. Once I arrived the first buoy, turning left, I was able to find a fast group coming from behind. Finally, my pace picked up, but staying in control knowing it’s not a 2 hour race as usual. Averaging 1:23, per 100m and finishing the swim in 26:28, 49th fastest amateur, was better then expected and calling for a great day.
Transition I
This has been my strength this season; fast transitions don’t win a race over this distance but help moving up in the ranking. My bike bag, which I had placed the night before, was easily spotted and my bike was also placed on the corner of my age group rack. 2:50 minutes was a fast and well accomplished transition, without any problems.
The Bike
Leaving transition and starting the bike course towards Clearwater, it was my main goal to be safe and finding a rhythm. Roads and corners coming out of town were very narrow and though to control. Just like the swim, I had no problems and was able to find a great pace after the decent from the bridge that connects Clearwater Beach and the main city. This bridge looked massive, wasn’t a problem on the bike, but should come into consideration later on the run.
Just after 20 minutes on the bike I started my planed nutrition and water intake. After stomach problems and some bad decisions at Ironman Switzerland earlier this year I have learned from these mistakes and focused on gel intake as well as water as the main fluid intake. Every 25-30 minutes I popped a Powerbar Gel with roughly 150-200ml of water.
It was a flat and super fast bike course coming towards the turnaround; 58:31 for the first 40.5km were much faster then anticipated, but no chance to slow down. No more wind or wind gusts from IDA that could stop my pace of over 40km/h. Of course, I had planed a controlled bike segment for a fast half marathon at the end, but the pace, weather and conditions felt amazing on this course.
First groups of riders formed once I got back on the Highway riding towards Clearwater. It was tough to ride on your own with athletes staying on my rear wheel, or quitting their pass while next to me. Several draft penalties were called around me, but I was able to stay out of trouble, especially after the disaster in the last Regional Liga Race. Couple attacks to drop the group did not work so that I decided to drop back into the group, leaving 3-4 bike length in-between the riders and safe some energy before the run. Climbing “The Bridge” for a second time and cruising down towards the second transition felt great. A spectacular view over the intercostal waterway, Gulf and the crowd coming into Clearwater Beach. I finished with a bike split of 2:09:34 and an average of 41.7km/h. It was hard to call a current placement in my age group, but I knew it had to be in the Top 10. Now, after checking results and adding my swim, transition and bike splits it looks like a Top 5ranking in my age group coming into the second transition.
Transition II
Just like T1, I had now problem spotting my run bag after a volunteer took my bike. Changing into my running shoes, changing sun glasses and grabbing a running hat, all in 1:59 seemed like a decent transition time. The weather changed into the first hot and sunny day this week calling for tough conditions, at least for us Europeans.
The Run
Easy, do not over pace, save some speed for the last 5k and take it easy for a while. These were my thoughts coming out of transition and running towards “The Bridge”. Well, it felt easy and my adrenaline as well as support crew made it look easy up the bridge towards the turnaround. 4:10 minutes average per Kilometre wasn’t spectacular, but seemed reasonable and called for the planed sub 1:30 run split. I had teamed up with another German competitor and we were able to run shoulder on shoulder for the entire first 12k. We were both pushed through this partnership and none of us planed to leave the other. Coming through the 10k mark under 41 minutes was still good, only dropping a few seconds in the pace.
Once we passed the 12k mark and coming up to “The Bridge” for the third time on the run, I had to let him go. There was no sign of fatigue before, but on the bottom of the bridge I had now power left to keep this pace. Frustrated and in pain I kept moving forward but lost several positions. Why? My run form prior this event was spectacular! Did I bike to hard, was it the heat, or… what is going on? Finally reaching the top of the bridge I was able to see that I have lost roughly two minutes just on this climb.
It was tough to focus past this point, but I still had a sub 1:30 run split in mind. My splits dropped to 4:40 per Kilometre and I couldn’t call this a race anymore. I started to enjoy the scenery, weather and great atmosphere losing more and more focus and my goal of 1:30.
Once I left the bridge for the fourth and final time I knew it was time to ignite the final boost. Surprisingly I was able to run the last Kilometre in sub 4 minutes and took a heart to reach my overall goal time. I did finish the run in 1:33:19, 4:25minutes per Kilometre average and crossed the finish line in 4:14:08.
Final Thoughts
I am very happy, I have reached my overall goal time of sub 4:15 and placed 25th in my age group 25-29 at this years world championships, 112th amateur in the world and 177th overall. Of course, considering my swim and bike performance I could have placed much higher. However, considering this year’s move to back to Germany and all outside influences I am more then happy to beat athletes that train 10-15 hours per week more then I do. I know I have room for improvement and a Top 10, or even Top 5 finish is not out of sight. An amazing atmosphere in Clearwater, great race organization and a wonderful support crew made this event to the best of my career. Thanks’ to everybody that has been involved and thanks for all the support that I have received on my way to Clearwater over the last 11 months.
Tanja and I left rainy Hamburg a week before the race to be able to acclimate to the conditions in Florida and enjoy the excitements of Orlando’s Theme Parks. With temperatures in the low to mid 20’s and an overcast sky the weather felt much better then expected. Mainly the influence of Hurricane IDA, which cruised in the Gulf of Mexico, changed the conditions around central and west Florida.
Strong winds and lower then expected temperatures continued throughout the final days prior the race. Pre race swimming in the Gulf was cancelled and biking seemed to be much tougher around this flat territory then usual. High waves and strong currents made a start in the Gulf impossible, so that race organizers finally decided for a save and “maybe” faster swim in the calm Bay of Clearwater.
On Friday morning the wind calmed down and the sun came out to give us a first outlook for Saturday’s race. Temperatures climbed into the high 20’s and I got a first feeling for winters in Florida. Furthermore, a regular Pre Race preparation on Friday with a 20 minute swim in the bay, followed by a 45 minute bike ride and a 20 minute race pace run. Once the body was ready for the race and its last 20 hour recovery, it was time for a last bike check and the bike check-in later this afternoon.
The official bike check-in was well organized and didn’t waste any important time for recovery. Each athlete was accompanied by a volunteer to arrange their bike and transition bags in the correct spots. An early pre race dinner, of course lots of pasta, was held in our wonderful condo overlooking the Bay and Gulf of Mexico. The Condo couldn’t have been any better and with a former guest Miranda Carfree, when she claimed her 2007 title in Clearwater, we seemed to surround ourselves with the right people. Everybody seemed to be very excited about tomorrow’s race, not only Ron (AG 50-54) and Horst (AG 35-39), but also the entire support crew that followed our mission to Clearwater Beach.
Race Morning
It was 4:45am when my alarm clock kicked me out of bed, way to early with an expected start at 8am. However, transition opened from 5am to 6:30am, with the change of the swim location and the time trial format start a good decision if I don’t want to be rushed. Of course, I was the last one. Ron was hardly able to sleep at all and Horst was chewing on his Cliff Bar when I walked into the kitchen at 5am. We left the Condo at 5:30am, checked our bikes for the last time, placed our bottles and prepared for the time trial swim start.
The Swim
Right on time, 6:45am the gun went off for the Pro Start followed by all age groups in a time trial modus. Every two seconds an amateur athlete was sent over the timing map, starting their race for the World champion title. My start was moved up about 20 minutes, placing myself in the middle of my age group. Of course, it would have been nice to jump into the water first; claiming to be the champ for about 100 meters. However, my swim tactic was a little more passive, trying to catch some fast feed for legal drafting.
It was a calm start swimming straight into the rising sun and finding a rhythm while swimming in very small groups. Once I arrived the first buoy, turning left, I was able to find a fast group coming from behind. Finally, my pace picked up, but staying in control knowing it’s not a 2 hour race as usual. Averaging 1:23, per 100m and finishing the swim in 26:28, 49th fastest amateur, was better then expected and calling for a great day.
Transition I
This has been my strength this season; fast transitions don’t win a race over this distance but help moving up in the ranking. My bike bag, which I had placed the night before, was easily spotted and my bike was also placed on the corner of my age group rack. 2:50 minutes was a fast and well accomplished transition, without any problems.
The Bike
Leaving transition and starting the bike course towards Clearwater, it was my main goal to be safe and finding a rhythm. Roads and corners coming out of town were very narrow and though to control. Just like the swim, I had no problems and was able to find a great pace after the decent from the bridge that connects Clearwater Beach and the main city. This bridge looked massive, wasn’t a problem on the bike, but should come into consideration later on the run.
Just after 20 minutes on the bike I started my planed nutrition and water intake. After stomach problems and some bad decisions at Ironman Switzerland earlier this year I have learned from these mistakes and focused on gel intake as well as water as the main fluid intake. Every 25-30 minutes I popped a Powerbar Gel with roughly 150-200ml of water.
It was a flat and super fast bike course coming towards the turnaround; 58:31 for the first 40.5km were much faster then anticipated, but no chance to slow down. No more wind or wind gusts from IDA that could stop my pace of over 40km/h. Of course, I had planed a controlled bike segment for a fast half marathon at the end, but the pace, weather and conditions felt amazing on this course.
First groups of riders formed once I got back on the Highway riding towards Clearwater. It was tough to ride on your own with athletes staying on my rear wheel, or quitting their pass while next to me. Several draft penalties were called around me, but I was able to stay out of trouble, especially after the disaster in the last Regional Liga Race. Couple attacks to drop the group did not work so that I decided to drop back into the group, leaving 3-4 bike length in-between the riders and safe some energy before the run. Climbing “The Bridge” for a second time and cruising down towards the second transition felt great. A spectacular view over the intercostal waterway, Gulf and the crowd coming into Clearwater Beach. I finished with a bike split of 2:09:34 and an average of 41.7km/h. It was hard to call a current placement in my age group, but I knew it had to be in the Top 10. Now, after checking results and adding my swim, transition and bike splits it looks like a Top 5ranking in my age group coming into the second transition.
Transition II
Just like T1, I had now problem spotting my run bag after a volunteer took my bike. Changing into my running shoes, changing sun glasses and grabbing a running hat, all in 1:59 seemed like a decent transition time. The weather changed into the first hot and sunny day this week calling for tough conditions, at least for us Europeans.
The Run
Easy, do not over pace, save some speed for the last 5k and take it easy for a while. These were my thoughts coming out of transition and running towards “The Bridge”. Well, it felt easy and my adrenaline as well as support crew made it look easy up the bridge towards the turnaround. 4:10 minutes average per Kilometre wasn’t spectacular, but seemed reasonable and called for the planed sub 1:30 run split. I had teamed up with another German competitor and we were able to run shoulder on shoulder for the entire first 12k. We were both pushed through this partnership and none of us planed to leave the other. Coming through the 10k mark under 41 minutes was still good, only dropping a few seconds in the pace.
Once we passed the 12k mark and coming up to “The Bridge” for the third time on the run, I had to let him go. There was no sign of fatigue before, but on the bottom of the bridge I had now power left to keep this pace. Frustrated and in pain I kept moving forward but lost several positions. Why? My run form prior this event was spectacular! Did I bike to hard, was it the heat, or… what is going on? Finally reaching the top of the bridge I was able to see that I have lost roughly two minutes just on this climb.
It was tough to focus past this point, but I still had a sub 1:30 run split in mind. My splits dropped to 4:40 per Kilometre and I couldn’t call this a race anymore. I started to enjoy the scenery, weather and great atmosphere losing more and more focus and my goal of 1:30.
Once I left the bridge for the fourth and final time I knew it was time to ignite the final boost. Surprisingly I was able to run the last Kilometre in sub 4 minutes and took a heart to reach my overall goal time. I did finish the run in 1:33:19, 4:25minutes per Kilometre average and crossed the finish line in 4:14:08.
Final Thoughts
I am very happy, I have reached my overall goal time of sub 4:15 and placed 25th in my age group 25-29 at this years world championships, 112th amateur in the world and 177th overall. Of course, considering my swim and bike performance I could have placed much higher. However, considering this year’s move to back to Germany and all outside influences I am more then happy to beat athletes that train 10-15 hours per week more then I do. I know I have room for improvement and a Top 10, or even Top 5 finish is not out of sight. An amazing atmosphere in Clearwater, great race organization and a wonderful support crew made this event to the best of my career. Thanks’ to everybody that has been involved and thanks for all the support that I have received on my way to Clearwater over the last 11 months.
Mittwoch, 11. November 2009
Clearwater Update #2
Now, just 3 days left until the biggest race of the year. Race preparation and travel arrangements have been perfect. Tanja and I have been in Florida since Saturday and were able to enjoy Disney in Orlando, the beach in Clearwater and electrifying atmosphere around the race site.
Do to the storm in the Gulf we have had some heavy winds and big waves around the Bay. Swimming wasn't possible so far, but Ron and I took the time this morning to ride parts of the bike course.
Since qualifying in Austin, Texas last October I have trained about 460 hours and participated in 16 races in preparation for this race.
So far it’s been my most successful season and hope to finish the year with a great race in Florida. Training has been good and my running form has finally turned around. Cycling has been tough with the weather and time change in Germany, but the performance from earlier races makes me feel very confident on this fast course.
Above all, the last 4 weeks coming into this race were very thriving and gave me a mental boost. Winning the the Stadtpark Marathon Relay with the guys felt very good, followed by my first half marathon win and a first place at the Eulen Cross Duathlon just a week later.
I am ready to race and hope to represent Tri-Michels Hamburg in a good style.
Do to the storm in the Gulf we have had some heavy winds and big waves around the Bay. Swimming wasn't possible so far, but Ron and I took the time this morning to ride parts of the bike course.
Since qualifying in Austin, Texas last October I have trained about 460 hours and participated in 16 races in preparation for this race.
So far it’s been my most successful season and hope to finish the year with a great race in Florida. Training has been good and my running form has finally turned around. Cycling has been tough with the weather and time change in Germany, but the performance from earlier races makes me feel very confident on this fast course.
Above all, the last 4 weeks coming into this race were very thriving and gave me a mental boost. Winning the the Stadtpark Marathon Relay with the guys felt very good, followed by my first half marathon win and a first place at the Eulen Cross Duathlon just a week later.
I am ready to race and hope to represent Tri-Michels Hamburg in a good style.
Donnerstag, 5. November 2009
Countdown to Clearwater
Just 9 days left till the biggest race of the year!!!
Bib numbers and starting times have been published:
Thilo #1599 8:00am (CET, MEZ 14:00)AG 25-29
Horst #968 7:30am AG 35-39
Ron #339 7:00am AG 50-54
LIVE stream and ticker at ironman.com
Bib numbers and starting times have been published:
Thilo #1599 8:00am (CET, MEZ 14:00)AG 25-29
Horst #968 7:30am AG 35-39
Ron #339 7:00am AG 50-54
LIVE stream and ticker at ironman.com
Sonntag, 6. September 2009
Hannover Triathlon
Big confidence boost on my way to Florida in November.
Hannover’s third Maschsee Triathlon drew 600 racers for the Olympic Distance Race into the capital of Lower Saxony. A spectacular race course in the heart of downtown pared with a fantastic organization called for a good race. Only the overcast weather and dropping temperatures in the last couple of days didn’t support the atmosphere. Water temperatures dropped from 21 degree Celsius to 17 degrees on race day and a wetsuit was well needed to survive the cold water of the Maschsee. Race favourites included a couple Hannover 96 Triathletes as well as ITU Worldcup Starters and German Team Champions 2010 Lena Brunkhorst and Hauke Horstmann.
The Swim
First wave went of at 2 pm with a two loop 1500 meter swim that was more like 1800 meters. Hendrik and I started in the first line, right next to the race favourites. Both of us were able to keep initial pace from the Worldcup starters until the first buoy. Once around the buoy we had to take off this fast pace and start our own chase group. For the first time this year I felt great and relaxed on swim, knowing that my pace must be alright if Hendrik swims right next to me. During the second loop Hendrik took the lead of our small chase group and picked up the pace. I was able to follow this pace, stayed behind him and prepared for a fast transition.
Hendrik entered the first transition in 8th place and I followed right behind him in 9th place, about 2.5 Minutes behind the lead.
The Bike
Once settled on the bike riding towards the turnaround on the south side of Lake Maschsee I was able to time my distance to the lead. I hit the turnaround in 5th place, only about 2 minutes behind Hauke Horstmann. Riding back towards the start/finish line and around city hall there were hundreds of spectators that made the chase feel easy. Starting loop 2 of 4 I have moved up into second place and realized that I was able to come close towards Hauke. My rhythm on the bike felt great and I never felt like riding on the limit. During loop three I caught the leader, made up 2.5 minutes within 30km, and hoped to expand this lead until transition two.
Coming into the transition I could tell that most spectators and the commentators were fairly surprised not seeing Hauke changing first. 46 seconds transition followed after my personal best 59:19, 40km ride and the fastest bike split of the day gave me a confident lead.
Hendrik moved up into 5th place coming off the bike, 8th fastest bike split of the day, 1:03:08 and a well managed race for him up to this point.
The Run
Leaving transition two the run course followed the first part of the bike towards the south side of the Lake. The run was set up as a two loop, each 5k out and back course. I found my rhythm very quickly, mainly of the fact that I was in the lead running behind the “LEAD” bike. Furthermore, this was my home course; I have ran around this lake a thousand times and know every turn by heart.
My pace settled around 3:40 minutes per kilometre, which shouldn’t be enough to keep our ITU Worldcup starter behind. Once I hit the first turnaround, still feeling great and in control, but not being able to pick up the pace to 3:30 or below, I could see that the initial lead was shrinking. Hauke passed me at kilometre four, I tried to hang with him, but quickly realized to run my own race and fight for second place. Once heading towards the last turnaround I saw my lead over the third placed athlete and was able to enjoy the great atmosphere. With the support of the crowed coming down the last stretch I tried to drop my pace below 3:40 and enjoyed the last meters. A final 10k time of 37:15 gave me the fourth fastest run time of the day and one of my personal best Olympic Distance run splits, especially after the chase on the bike.
Hauke managed a 34:52 10k time, probably not a big deal for him, but definitely tougher then he had expected before the race. Hendrik finished his 10k run in 43:03, dropped only one position and finished in 9th place. This was by far his best race of the season, Top 10 and a fantastic run time under 45 minutes.
Final Thoughts
Best race of the season with a good second place finish and great organization. My current bike performance sets me up well for the World champions in Florida. Only two months out, but with my current confidence and this big motivational boost I will take a well needed rest over the next 3 weeks. Starting at the end of September I will get back into some hard work outs.
Hannover’s third Maschsee Triathlon drew 600 racers for the Olympic Distance Race into the capital of Lower Saxony. A spectacular race course in the heart of downtown pared with a fantastic organization called for a good race. Only the overcast weather and dropping temperatures in the last couple of days didn’t support the atmosphere. Water temperatures dropped from 21 degree Celsius to 17 degrees on race day and a wetsuit was well needed to survive the cold water of the Maschsee. Race favourites included a couple Hannover 96 Triathletes as well as ITU Worldcup Starters and German Team Champions 2010 Lena Brunkhorst and Hauke Horstmann.
The Swim
First wave went of at 2 pm with a two loop 1500 meter swim that was more like 1800 meters. Hendrik and I started in the first line, right next to the race favourites. Both of us were able to keep initial pace from the Worldcup starters until the first buoy. Once around the buoy we had to take off this fast pace and start our own chase group. For the first time this year I felt great and relaxed on swim, knowing that my pace must be alright if Hendrik swims right next to me. During the second loop Hendrik took the lead of our small chase group and picked up the pace. I was able to follow this pace, stayed behind him and prepared for a fast transition.
Hendrik entered the first transition in 8th place and I followed right behind him in 9th place, about 2.5 Minutes behind the lead.
The Bike
Once settled on the bike riding towards the turnaround on the south side of Lake Maschsee I was able to time my distance to the lead. I hit the turnaround in 5th place, only about 2 minutes behind Hauke Horstmann. Riding back towards the start/finish line and around city hall there were hundreds of spectators that made the chase feel easy. Starting loop 2 of 4 I have moved up into second place and realized that I was able to come close towards Hauke. My rhythm on the bike felt great and I never felt like riding on the limit. During loop three I caught the leader, made up 2.5 minutes within 30km, and hoped to expand this lead until transition two.
Coming into the transition I could tell that most spectators and the commentators were fairly surprised not seeing Hauke changing first. 46 seconds transition followed after my personal best 59:19, 40km ride and the fastest bike split of the day gave me a confident lead.
Hendrik moved up into 5th place coming off the bike, 8th fastest bike split of the day, 1:03:08 and a well managed race for him up to this point.
The Run
Leaving transition two the run course followed the first part of the bike towards the south side of the Lake. The run was set up as a two loop, each 5k out and back course. I found my rhythm very quickly, mainly of the fact that I was in the lead running behind the “LEAD” bike. Furthermore, this was my home course; I have ran around this lake a thousand times and know every turn by heart.
My pace settled around 3:40 minutes per kilometre, which shouldn’t be enough to keep our ITU Worldcup starter behind. Once I hit the first turnaround, still feeling great and in control, but not being able to pick up the pace to 3:30 or below, I could see that the initial lead was shrinking. Hauke passed me at kilometre four, I tried to hang with him, but quickly realized to run my own race and fight for second place. Once heading towards the last turnaround I saw my lead over the third placed athlete and was able to enjoy the great atmosphere. With the support of the crowed coming down the last stretch I tried to drop my pace below 3:40 and enjoyed the last meters. A final 10k time of 37:15 gave me the fourth fastest run time of the day and one of my personal best Olympic Distance run splits, especially after the chase on the bike.
Hauke managed a 34:52 10k time, probably not a big deal for him, but definitely tougher then he had expected before the race. Hendrik finished his 10k run in 43:03, dropped only one position and finished in 9th place. This was by far his best race of the season, Top 10 and a fantastic run time under 45 minutes.
Final Thoughts
Best race of the season with a good second place finish and great organization. My current bike performance sets me up well for the World champions in Florida. Only two months out, but with my current confidence and this big motivational boost I will take a well needed rest over the next 3 weeks. Starting at the end of September I will get back into some hard work outs.
Samstag, 8. August 2009
Güstrow Triathlon
As the current leader of the Regionalliga North we, Tri Michels Hamburg felt very confident travelling to Güstrow. With about a 2.5 hour drive from Hamburg we decided to stay at a local bed and breakfast the night before and start this race well rested, defending our first position.
Our line up had changed on two positions as Thilo J. dropped out with back problems, being replaced by Christian J. who had just finished a Half Ironman two weeks ago. Finally in the team was Bruno, who successfully qualified for Ironman Hawaii five weeks ago in Austria. Other Tri Michel starters were Enno, Freddy and myself.
Race morning couldn’t have been any better, with a good breakfast, short drive to the race sight and beautiful weather with temperatures in the high 20’s. Temperatures should change later during the race, moving into the mid 30’s.
The Swim
With high temperatures during the last couple of days the water temperature had climbed to 24c, which called for the first non wetsuit race of the season. We couldn’t have asked for more as all of us are better then average swimmers in this competitive field of 100 starters.
The swim was set up for a two loop swim, with a short land exit and an approximately 400m run to the transition zone. Bruno and I started in the first line on the right heading straight towards the first buoy. Both of us stayed in the first group as we came towards the land exit. I was a little in front of Bruno, Freddy and Enno, which was totally unexpected. Second loop was a little slower, but I managed to stay fairly close to Bruno and entered the transition zone right behind him in probably 15th position. Enno (23:10) 19th followed closely by Freddy (23:15) 20th and Christian (24:59) in 37th position.
The Bike
Coming out of T1 I was able to go pass Bruno and start this challenging 40k one loop bike course in approximately 12th position. As usual I started the chase towards the leaders, not knowing that Freddy was behind after the swim. I moved closer towards the lead; hit the turnaround in 6th position finally realizing that I had been in front of Freddy the entire time. This rolling bike course was very tough and I was not able to set an impressive tone as I have done earlier this season. Still, coming closer to T2 I have moved into 3rd position, less then one minute behind the leader.
Freddy had an impressive bike split of 1:03:44 moving up 15 spots and leaving T2 in 5th place. Bruno, Enno and Christian all made up some ground, as Christian moved into the Top 30.
The Run
A very flat two loop out and back run course was set to for the showdown. Within 500m of the run I couldn’t hold on to third place and lost time from the get go. This was a mental challenge as temperatures rose and a group of five athletes started their charge from behind, which included Freddy and some other fast runners.
I was able to hold on 4th position until the 7km mark as Freddy came flying by. There was no chance to give him a fight, so I had to set back and hope for the race to be over. A late charge by Udo von Steevendal, Team Harburg, came in the right second, for him, as he passed me with 100m to the finish line. A 37:30, 10k run time was not competitive today, as I lost 4 spots and finished in 6th position. Freddy’s 36:07 was good for the 4th fastest run time and also placed him 4th overall.
4 306 Tychsen, Frederick Tri Michels Hamburg 1 HH 1975 M30 1 00:23:15 20 01:03:44 5 00:36:07 4 02:03:06 02:03:06
6 308 Fiedler, Thilo Tri Michels Hamburg 1 HH 1983 M25 1 - - 02:03:40 - 02:03:40 02:03:40
16 309 Belfort, Bruno Tri Michels Hamburg 1 HH 1975 M30 4 - 01:29:22 - 00:38:47 26 02:08:09 02:08:09
28 310 Houtrouw, Enno Tri Michels Hamburg 1 HH 1977 M30 7 00:23:10 19 01:06:35 18 00:41:28 47 02:11:13 02:11:13
37 307 Jahn, Christian Tri Michels Hamburg 1 HH 1973 M35 6 00:24:59 37 01:08:02 29 00:40:15 37 02:13:16 02:13:16
Closing Thoughts
In the team ranking we finished second, losing some ground to Team Itzehoe, who took today’s victory. With one race remaining it is still a close fight and we have all chances to be crowned North Germanys fastest triathlon team in Oldenburg on August 23rd.
Our line up had changed on two positions as Thilo J. dropped out with back problems, being replaced by Christian J. who had just finished a Half Ironman two weeks ago. Finally in the team was Bruno, who successfully qualified for Ironman Hawaii five weeks ago in Austria. Other Tri Michel starters were Enno, Freddy and myself.
Race morning couldn’t have been any better, with a good breakfast, short drive to the race sight and beautiful weather with temperatures in the high 20’s. Temperatures should change later during the race, moving into the mid 30’s.
The Swim
With high temperatures during the last couple of days the water temperature had climbed to 24c, which called for the first non wetsuit race of the season. We couldn’t have asked for more as all of us are better then average swimmers in this competitive field of 100 starters.
The swim was set up for a two loop swim, with a short land exit and an approximately 400m run to the transition zone. Bruno and I started in the first line on the right heading straight towards the first buoy. Both of us stayed in the first group as we came towards the land exit. I was a little in front of Bruno, Freddy and Enno, which was totally unexpected. Second loop was a little slower, but I managed to stay fairly close to Bruno and entered the transition zone right behind him in probably 15th position. Enno (23:10) 19th followed closely by Freddy (23:15) 20th and Christian (24:59) in 37th position.
The Bike
Coming out of T1 I was able to go pass Bruno and start this challenging 40k one loop bike course in approximately 12th position. As usual I started the chase towards the leaders, not knowing that Freddy was behind after the swim. I moved closer towards the lead; hit the turnaround in 6th position finally realizing that I had been in front of Freddy the entire time. This rolling bike course was very tough and I was not able to set an impressive tone as I have done earlier this season. Still, coming closer to T2 I have moved into 3rd position, less then one minute behind the leader.
Freddy had an impressive bike split of 1:03:44 moving up 15 spots and leaving T2 in 5th place. Bruno, Enno and Christian all made up some ground, as Christian moved into the Top 30.
The Run
A very flat two loop out and back run course was set to for the showdown. Within 500m of the run I couldn’t hold on to third place and lost time from the get go. This was a mental challenge as temperatures rose and a group of five athletes started their charge from behind, which included Freddy and some other fast runners.
I was able to hold on 4th position until the 7km mark as Freddy came flying by. There was no chance to give him a fight, so I had to set back and hope for the race to be over. A late charge by Udo von Steevendal, Team Harburg, came in the right second, for him, as he passed me with 100m to the finish line. A 37:30, 10k run time was not competitive today, as I lost 4 spots and finished in 6th position. Freddy’s 36:07 was good for the 4th fastest run time and also placed him 4th overall.
4 306 Tychsen, Frederick Tri Michels Hamburg 1 HH 1975 M30 1 00:23:15 20 01:03:44 5 00:36:07 4 02:03:06 02:03:06
6 308 Fiedler, Thilo Tri Michels Hamburg 1 HH 1983 M25 1 - - 02:03:40 - 02:03:40 02:03:40
16 309 Belfort, Bruno Tri Michels Hamburg 1 HH 1975 M30 4 - 01:29:22 - 00:38:47 26 02:08:09 02:08:09
28 310 Houtrouw, Enno Tri Michels Hamburg 1 HH 1977 M30 7 00:23:10 19 01:06:35 18 00:41:28 47 02:11:13 02:11:13
37 307 Jahn, Christian Tri Michels Hamburg 1 HH 1973 M35 6 00:24:59 37 01:08:02 29 00:40:15 37 02:13:16 02:13:16
Closing Thoughts
In the team ranking we finished second, losing some ground to Team Itzehoe, who took today’s victory. With one race remaining it is still a close fight and we have all chances to be crowned North Germanys fastest triathlon team in Oldenburg on August 23rd.
Sonntag, 26. Juli 2009
Hamburg Triathlon
Last weekend wasn’t only the Triathlon ITU World Championship Series here in Hamburg, but also the largest Amateur Triathlon event in the world. Throughout the weekend over 9,000 amateurs competed over the Sprint and Olympic Distance in the heart of downtown Hamburg.
Two weeks after my first Ironman I found myself at the starting line for the Sprint Triathlon on Saturday morning. 4050 participants started in waves of 150 athletes from 8am until 12pm.
I was very fortunate to start at 11am just after the rain had stopped and temperatures started to rise to about 20 degrees Celsius.
The Binenalster was the sight for the 500 meter swim. Starting at Jungfernstieg we swam about 150 meters towards the Kennedy Bridge, around the first buoy and straight back towards city hall underneath the Jungerfernstieg Bridge.
I started off with a very quick 150 meters to be first by the buoy and being able to avoid any congestion. Once that was achieved I had troubles to keep up the initial pace and struggled towards the end of the swim. Just over 7 minutes, 7:08 (1:25 per 100m) was my time for the swim, still good enough for the 12th fastest time of the day, but a little behind expectations.
A quick transition, if you can consider it quick since we had about 700 meters from the start of the transition zone until the bike start, was followed by a very interesting 22 Kilometre one loop bike course. Once on the bike I started the chase towards the lead, knowing that several athletes had finished the swim course almost one minute faster. Quickly I found a good rhythm on the wet roads, but had to remind myself that this is only a 22 kilometres bike course and this means an almost all out effort. Don’t safe any energy!
My 33:21 bike time was recorded as the fastest of the day and put me right into first place, gaining almost 2 minutes over the fastest swimmers.
Once leaving the second transition I was able to enjoy the 5 kilometre run with thousands of spectators and other athletes cheering. I felt right at home on the run course, being my daily ride home after work and a part of my lunch running loop. 5 kilometres felt so much better then my disasters marathon at Ironman Zurich and a time of exactly 17:30 (3:30 per kilometre) was good enough for the fourth fastest of the day.
Finishing time of 1:03:41 placed me first with a lead of 1:31 over the second finisher. This was my first overall win at a triathlon! It felt great to win, especially at this amazing event in downtown Hamburg. This was a big confidence boost for the second part of the season.
Two more Regional Liga races over the Olympic Distance in August, Hannover Triathlon in September and Ironman 70.3 World Championships in November are still coming up this season.
Sonntag, 12. Juli 2009
Ironman Switzerland
On Sunday July 12th I raced in my first Ironman race in Zurich, Switzerland.
A big shout goes to my support crew on race day in Zurich who cheered for me from beginning to end. Tanja, Maren and Anni had their longest day of the year and supported me from the first minute.
Race Day Conditions and Logistics
The conditions on race day were absolutely perfect. When we woke up it was around 16 degrees Celsius and there was no wind. We woke up at 3:59am and started the day with a good breakfast. A big bowl of cereals, Powerbar and banana was the proven formula for a good pre race breakfast on half ironman events.
We left the Hotel at 5am and took a taxi to the near by race sight. As always the Ironman Corporation had a well run event and the organization was outstanding, so that I had my bike and transition zone set up by 5:45am.
This gave my plenty of time to think about the last 10 months of training and all the effort that Tanja and I have put into the preparation for this race.
The Swim
I had a great warm up of about 10 minutes with some short sprints to get my body going. With 5 minutes to the start I felt very confident and did not have any doubts after a healthy and strong preparation. The gun went off at 7am and 2200 athletes started their endeavour. I had an excellent first swim part, found a good rhythm on the first 1800m loop and hit the mat on the small island at 27:10 in 26th position for my age group. Just a small sprint of about 40m over the island and back into the water for the second, 2000m loop to finish the swim. My second loop was not as good and I had troubles finding a rhythm. Twice, I had to stop and empty my stomach during this swim portion. Most likely the early Powerbar did not sit well in my overheated stomach. After 34:38 minutes and a total swim time of 1:01:48 I left Lake Zurich in 36th position in my age group.
First Transition
I had a very speedy and efficient first transition. My time of 1:22 was very competitive and right in line with all professionals, 9th fastest in my age group.
The Bike
I got out very well on the bike and kept things under control. Of course, I have a tenancy to go out too hard, because I am used to shorter distance triathlons. The first part of the two loop bike course was very flat and fast around Lake Zurich. Averaging over 40 km/h, 25 mph and passing several athletes that had a stronger swim. I started my race nutrition with plenty of water and gave my body and stomach a chance to recover from the swim. I was really keen to have a bike time of under 5:00 hours, but had to remind myself of Peter’s words:” There is still a marathon to run”. 30km on the bike I found a great rhythm and I came into the town of Rapperswill. This was the start of the bike portion with the first rolling hills and smaller climbs. Being light weight, 74kg on race morning and good training rides on Lanzarote and Harz I had a competitive advantage over several athletes. I passed Josef Spindler, German Pro with several Top 10 finishes and moved closer to the women pro leaders, reaching the top of the 3 mile climb. Reaching the half way mark on the bike course I had to climb Heartbreak Hill, which was by far the most exciting moment in my short triathlon career. This was true Tour de France atmosphere with thousands of people cheering and leaving only a small gap for the riders. 2:26 for the first 90km moved me into 26th position in my age group, a gain of 10 spots after the swim.
Once again I reminded myself of the upcoming marathon and slowed my pace just a little on the second loop. I was well on pace for a sub 5 hour bike time and managed a second loop of 2:33 and total bike time of 4:59:51. Never had a weak moment on the bike, felt strong throughout this interesting and challenging course, which gave me the 19th fastest bike split and moved me into 20th position.
Second Transition
My second transition was even better than my first and my time of 1:28 was extremely competitive.
The Run
My elapsed time was 6:04 when I started the run, which meant I would need to run my marathon in 3:25 to break 9 hours and 30 minutes for my first Ironman race. Coming out of transition my support crew was right there to give me the well needed motivation for the last part of the race. The run course was a fast four loop course that had some minor climbs around Lake Zurich. I paced myself on the first loop and tried to save some energy for the later part of the marathon. First 10km in 48:56 was right on track for the established goal to break a time of 9 hours and 30 minutes. However, starting loop two, I was reminded that this is an Ironman race and mental toughness is just as important as your physical ability of racing fast. My mind went crazy and as strength left my body I lost focus on my goal that I have set myself during all the hard training hours in the last 10 months. Within 3km of running my goal and mind went from sub 9:30 finish, to sub 10 hour finish to JUST finish. This was the hardest part I have ever experienced in racing and started to realize what it means to be an Ironman. My pace dropped from 4:53 per km to 7:15 minutes per km. “If you quit an Ironman, you will never finish an Ironman”, these were the words of Michael Göhner at last weeks Ironman Germany. I reminded myself of these words and finished the marathon in 4:09:20, 73rd marathon time in my age group.
By the way, at the same time in Roth, Germany Michael Göhner won Ironman Roth in 7:55over Norman Stadler and other world class professionals!
Closing Thoughts
Overall I am happy with my time of 10:13:50. I finished in 39th position in my age group, top 18% overall, but I find myself wondering what if. What if I would have trained more, what if I would have had longer training runs, what if I would have had more brick work outs, and so on. General consensus is that it takes a handful of Ironman races and that this was a great experience with 26. Half Ironman and Olympic distance is my best distance, but within the next few years I feel confident and will prove that I can be a top Ironman triathlete. Half Ironman racing and a good placement at the World Championship in Clearwater, Florida will be my focus for the rest of this season and next year. Project Ironman World Championships Hawaii is set for 2011!
Sonntag, 7. Juni 2009
Wasserstadt Limmer Half Ironman
After a short night I was ready for the first triathlon race of the year. My easy run on Saturday was great and I knew that I should have a great race as long as everything goes accordingly. On race morning weather still has not changed. Still raining and cold temperatures around 10 degrees Celsius were not the best outlook for a fast race.
Once we approached the race scenery I quickly changed my mind of riding my HED wheels. Jan Raphael & Co. pulled out their disc wheels, so I couldn’t hold on and changed my mind quickly. Thanks to Hasi for borrowing his Corima disc.
After setting up my transition spot, placing 3 Powerbars on the frame, a gel flask, one bottle of Heed and 1 bottle of water it was already time to walk towards the water start.
Rain had finally stopped and temperatures moved up to about 12 degrees Celsius.
Water temperature was listed at 17 degrees Celsius and felt fairly warm waiting for the gun. I assume a wave start with 200 competitors cramped together will produce some nice and warm water temperature.
11:30 am the gun went off for the 2000m turnaround swim. Quick 300m of the start moved me into the Top 5 on the left side of the pack. To take advantage of some legal draft I decided to move over to the right and join the group. This did not work out to well and some zick zack swimming took place. I quickly dropped out of the first swim group and my pace adjusted itself to the water temperature. Once I arrived the turnaround at 1000m I was able to check my watch, 13:46. This was right on pace with a goal time under 28 Minutes. Next 1000m back to the exit ramp felt fairly easy and I was able to find a group of about 3-4 swimmers. Coming closer to the exit ramp I had a tough time with my legs, the cold water produced a few cramps and some volunteers had to help me up. 28:54 net swim time (1:26 per 100m) and 22nd Place was slower then expected, but with these water conditions and the first swim race of the year I was not unhappy.
It was a long run from the water exit to the transition zone, so that I clocked a 2:58 for the first transition, even though I didn’t waste anytime getting off the wetsuit and picking up my bike. Maybe it was even to fast, since I forgot my arm warmers to keep me warm in these cold temperatures.
Once on the bike I found my rhythm quickly and felt in great shape. Apparently two bike camps, Lanzarote and Harz have really pushed my bike abilities. I flew by the 20k mark just over 29 Minutes, averaging over 40kmh and hit the 30k mark in 45 Minutes, which was right at 40 kmh. I told myself to settle down and not over pace in the first two, of three loops. It was a great feeling to pick up some of the fast swimmers and quickly move towards the Top 10.
Rebecca Essmüller, pro woman, had a 2 minute lead off the swim and I was able to make up some ground on the bike. On the last turnaround, she was still in front, but 20 seconds shouldn’t help her.
During the last 10k on the bike I made sure to slow down a bit, eat and drink well to get ready for a fast half marathon. I arrived the second transition in 9th place and was able to make up 13 places, with a net bike time of 2:19:47.
Another quick transition of 90 seconds made up the 20 seconds to Rebecca who seemed to have a tough time putting on her compression socks.
Starting the run in 8th place I knew I had a chance for a top 5 finish if I could run under 1:25. My legs felt great and good nutrition on the bike made me believe I could even run a 1:20. During the first 4k on the run I picked up 3 guys and quickly moved into 5th place. My first 5k in 18:40 seemed a little fast, but felt great. 10k in just under 40 minutes showed that I must have over paced myself at the beginning. Nutrition was great, no cramps etc but I lost my speed and those 3 guys passed me very soon.
Second part of the run was no race for me, I just wanted to finish and was still hoping for a sub 1:30 run and a Top 10 finish. My mind played games with me and it was tough to concentrate on the race. Of course, I pushed myself on the last 1k, coming by some spectators and running the down the finish line.
I clocked a 1:31:36 half marathon, my second fastest half marathon time ever. Poor race management did not allow me to hit my expected 1:25.
All in all, I had a great race, very good start into the season and a finished in 4:24:41. 11th Place Overall, 5th place in my Age Group.
I am looking forward to some shorter distance races and Ironman Switzerland in 5 weeks. Swim and bike performance are top notch for my abilities. If I can get my mind on the right track and run a little smarter, a sub 9:30 Ironman is not out of sight.
Once we approached the race scenery I quickly changed my mind of riding my HED wheels. Jan Raphael & Co. pulled out their disc wheels, so I couldn’t hold on and changed my mind quickly. Thanks to Hasi for borrowing his Corima disc.
After setting up my transition spot, placing 3 Powerbars on the frame, a gel flask, one bottle of Heed and 1 bottle of water it was already time to walk towards the water start.
Rain had finally stopped and temperatures moved up to about 12 degrees Celsius.
Water temperature was listed at 17 degrees Celsius and felt fairly warm waiting for the gun. I assume a wave start with 200 competitors cramped together will produce some nice and warm water temperature.
11:30 am the gun went off for the 2000m turnaround swim. Quick 300m of the start moved me into the Top 5 on the left side of the pack. To take advantage of some legal draft I decided to move over to the right and join the group. This did not work out to well and some zick zack swimming took place. I quickly dropped out of the first swim group and my pace adjusted itself to the water temperature. Once I arrived the turnaround at 1000m I was able to check my watch, 13:46. This was right on pace with a goal time under 28 Minutes. Next 1000m back to the exit ramp felt fairly easy and I was able to find a group of about 3-4 swimmers. Coming closer to the exit ramp I had a tough time with my legs, the cold water produced a few cramps and some volunteers had to help me up. 28:54 net swim time (1:26 per 100m) and 22nd Place was slower then expected, but with these water conditions and the first swim race of the year I was not unhappy.
It was a long run from the water exit to the transition zone, so that I clocked a 2:58 for the first transition, even though I didn’t waste anytime getting off the wetsuit and picking up my bike. Maybe it was even to fast, since I forgot my arm warmers to keep me warm in these cold temperatures.
Once on the bike I found my rhythm quickly and felt in great shape. Apparently two bike camps, Lanzarote and Harz have really pushed my bike abilities. I flew by the 20k mark just over 29 Minutes, averaging over 40kmh and hit the 30k mark in 45 Minutes, which was right at 40 kmh. I told myself to settle down and not over pace in the first two, of three loops. It was a great feeling to pick up some of the fast swimmers and quickly move towards the Top 10.
Rebecca Essmüller, pro woman, had a 2 minute lead off the swim and I was able to make up some ground on the bike. On the last turnaround, she was still in front, but 20 seconds shouldn’t help her.
During the last 10k on the bike I made sure to slow down a bit, eat and drink well to get ready for a fast half marathon. I arrived the second transition in 9th place and was able to make up 13 places, with a net bike time of 2:19:47.
Another quick transition of 90 seconds made up the 20 seconds to Rebecca who seemed to have a tough time putting on her compression socks.
Starting the run in 8th place I knew I had a chance for a top 5 finish if I could run under 1:25. My legs felt great and good nutrition on the bike made me believe I could even run a 1:20. During the first 4k on the run I picked up 3 guys and quickly moved into 5th place. My first 5k in 18:40 seemed a little fast, but felt great. 10k in just under 40 minutes showed that I must have over paced myself at the beginning. Nutrition was great, no cramps etc but I lost my speed and those 3 guys passed me very soon.
Second part of the run was no race for me, I just wanted to finish and was still hoping for a sub 1:30 run and a Top 10 finish. My mind played games with me and it was tough to concentrate on the race. Of course, I pushed myself on the last 1k, coming by some spectators and running the down the finish line.
I clocked a 1:31:36 half marathon, my second fastest half marathon time ever. Poor race management did not allow me to hit my expected 1:25.
All in all, I had a great race, very good start into the season and a finished in 4:24:41. 11th Place Overall, 5th place in my Age Group.
I am looking forward to some shorter distance races and Ironman Switzerland in 5 weeks. Swim and bike performance are top notch for my abilities. If I can get my mind on the right track and run a little smarter, a sub 9:30 Ironman is not out of sight.
Abonnieren
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