After a roll of heavy days, I'm finally back where I belong. The body feels great, and I once again enjoy pushing me and my body to the limit. Lesson learned: When you feel like shit; Rest, eat, sleep. It worked for me, and it will probably work for you too.
Yesterday I had a great day(ie. evening/night) after work, doing a transition session together with a colleague from G-Sport. He was new to triathlon, and that was pretty clear today ;) Walking around like an old man, he could tell me that he felt hungover after 600 meter swim, 22km bike and 3km run :) But he's back for more and I love it!
Today was another hard day, pedaling up Liheia and chasing 90% MHF. I used my MTB to get more comfortable with it before next weeks Grenserittet, which is kind of a big deal for me. I felt good today, and managed to push myself far enough to start panting out loud. I rode with two friends from the spinning class I had during the winter, and it was fun to have them pushing me farther than I would've done alone.
T'morro I have planned two workouts. It starts with a swim in Uvdalstjønna 07.45, before I go to work from 9-19. After that, I and Nico(from work) is going out for a ride with the two guys from spinning. We'll start out easy and if I feel good I'll put in three or four hill repeats up Breisås before I call it a night.
Thursday is rest day! Can't wait :)
Stay frosty,
Frank
No, I'm not a King. But I'm close. Tri-king is an acronym for "Triathlon Viking", which describes me pretty well, although I've just recently started with triathlon. Follow me on my road to Ironman.
Showing posts with label cycling. Show all posts
Showing posts with label cycling. Show all posts
Tuesday, July 23, 2013
Tuesday, July 16, 2013
Heavy days
I started today with a calm swim, focusing on crawl technique, followed by resting in "Heithølen"(hot pool) and massage in bubble chairs(?). I felt good leaving, and hoped I was ready for my ride later in the evening.
Closing in on Grenserittet 2013, I have upped the intensity on my workouts. Today I felt the effect it had on my body when I biked around Seljordsvann. I felt depleted and without power and could not get my HR up into the desired zone. On the other hand, I always enjoy a ride in sunshine even though heavy head winds made it hard the first hour or so.
On my way back, I knew I was coming up on a segment from Strava,(Folkestad Skole- Bø) and I thought I should give it a go, even though my legs felt heavy as bricks. I pedaled hard and managed to keep a average speed of about 48km/t for 4:13, placing me in 2nd place on the all-time list :) Not bad for a bad day! Next time, I'll bring my Louis Garneau areo helmet and aim to break the 4:00 min- limit ;)
Feeling heavy and tired, I'm using tomorrow for resting and some strength/stretching. Fits me well, since I'll be working from 9-19. Come Thursday, I'll be back with another interval, gunning for that peak that will bring me down under 2:50 on Grenserittet in August!
Pedal hard!
Frank
Closing in on Grenserittet 2013, I have upped the intensity on my workouts. Today I felt the effect it had on my body when I biked around Seljordsvann. I felt depleted and without power and could not get my HR up into the desired zone. On the other hand, I always enjoy a ride in sunshine even though heavy head winds made it hard the first hour or so.
On my way back, I knew I was coming up on a segment from Strava,(Folkestad Skole- Bø) and I thought I should give it a go, even though my legs felt heavy as bricks. I pedaled hard and managed to keep a average speed of about 48km/t for 4:13, placing me in 2nd place on the all-time list :) Not bad for a bad day! Next time, I'll bring my Louis Garneau areo helmet and aim to break the 4:00 min- limit ;)
Feeling heavy and tired, I'm using tomorrow for resting and some strength/stretching. Fits me well, since I'll be working from 9-19. Come Thursday, I'll be back with another interval, gunning for that peak that will bring me down under 2:50 on Grenserittet in August!
Pedal hard!
Frank
Saturday, July 13, 2013
Hill repeats in great weather!
After oversleeping and working from 10-16, I saw Trentin and OPQS secure their latest stage win in TdF before I took my Velocite Selene out for a spin.
Today's plan was a long warm up, hill repeats up Lifjell(8km with +600 meters) and a calm ride home again. I followed my plan to the point, and it turned out to be a great evening on the bike!
The repeats up Lifjell was done in 4 minutes each, with 3 minutes "rest". The last 4 minutes was supposed to be a calm ride to the summit, but my head was in TdF-mode so I pushed for the top :)
This is the profile of today's ride. I guess Lifjell kind of stands out here.
Time spent in different zones.
This workout is a part of my tapering work towards Grenserittet and i plan to peak around 1st-5th August to reach my goal of 2h50min from Strømstad to Halden, August 3rd. The purpose of workouts that push my HR towards 88-93% of MHF is to develop my cardiac output, in order to give my muscles more blood to work with during competitions. This will be my main focus in the days to come too. A lot of intensive days with high intensity aerobic training! I guess my appetite will increase slowly too.
Tomorrow I'm going to visit my grandmother in Drangedal, which is about 51k from here. Great opportunity to get some mileage, so I'll take my bike and put in some intervals towards the end on the way back home :)
Monday, July 8, 2013
Rece report; Trysilrittet 2013
No, it isn't a triathlon but a MTB-race. It's where I started my endurance "career", and I guess I'll keep competing for some years to come, even though triathlon is LOADS of fun too.
Last year was a mess, with heavy rainfall, winds and "freezing" temperatures(being during the summer) and I finished as #199 in 3:06. This year I had set a goal of 2:55, and the weather sure did its best to help me! Nothing but sun all day, making it a great experience!
I felt pretty good leaving "downtown" Trysil and heading for the 5k long climb, which comes after about 700 meters of riding. Talk about tough start! I wasn't looking forward to this, but I found my cadence and pace and stuck to it even though other riders kept passing me. Soon, I saw the same riders paying dearly for their start and I danced up the mountain feeling great as I reached the top! I found a group to work with and kept a nice pace on the gravel. When flat, these sections is kind of my strength. But when the hills and rough terrain started to show up, I got in trouble.
I lost way too much time in the four trail sections of the race, losing my group and the chance to work with other riders on the fast parts of the course. I used much energy to close gaps, which in turn made me cramp up during the last 20-15km(just like last year).
I am very pleased with my race when focusing on my strength on the flats and descents, but I need to work on my toughness in the terrain and maybe lose a few pounds in order to climb better.
But, all in all I raced to the finish line in 2:48, just inside the top 10 in M25-29, and placing in 148th total! Almost twenty minutes faster than 2012. Pictures will follow :)
All the best,
Frank
Last year was a mess, with heavy rainfall, winds and "freezing" temperatures(being during the summer) and I finished as #199 in 3:06. This year I had set a goal of 2:55, and the weather sure did its best to help me! Nothing but sun all day, making it a great experience!
I felt pretty good leaving "downtown" Trysil and heading for the 5k long climb, which comes after about 700 meters of riding. Talk about tough start! I wasn't looking forward to this, but I found my cadence and pace and stuck to it even though other riders kept passing me. Soon, I saw the same riders paying dearly for their start and I danced up the mountain feeling great as I reached the top! I found a group to work with and kept a nice pace on the gravel. When flat, these sections is kind of my strength. But when the hills and rough terrain started to show up, I got in trouble.
I lost way too much time in the four trail sections of the race, losing my group and the chance to work with other riders on the fast parts of the course. I used much energy to close gaps, which in turn made me cramp up during the last 20-15km(just like last year).
I am very pleased with my race when focusing on my strength on the flats and descents, but I need to work on my toughness in the terrain and maybe lose a few pounds in order to climb better.
But, all in all I raced to the finish line in 2:48, just inside the top 10 in M25-29, and placing in 148th total! Almost twenty minutes faster than 2012. Pictures will follow :)
All the best,
Frank
Friday, June 28, 2013
Know when to hold back!
Today I reminded myself of one important thing about exercise: Know when your body has had enough, and when to hold back on intensive workouts. After another day at G-Sport from 9-19 I had in mind to take my Velcotite Flux out for a spin. First from Bø to Gvarv and back again to Bø, and then hill repeats in the Lifjell hill. Early on i felt yesterday still in my quads and I had problems when trying to reach 90% MHF. Even though it is kind of stupid to keep on trying I did, but only managed to reach 86-87% before my legs tensed up and i felt major pain in my quads. It was impossible to continue like this, so I rearranged my routine on-the-go and just kept pedaling. I managed about 20k in 45 mins, keeping it under control so that I can take my road bike out for a spin tomorrow without being totally bonked.
Lesson: Listen to your body! It will eventually tell you when it is tired, and you would do smart in listening when the red light starts to blink. Intensity should be reduced, and maybe more focus on core strength and mobility should be your goals for the next week or two.
Stay frosty,
Frank
Lesson: Listen to your body! It will eventually tell you when it is tired, and you would do smart in listening when the red light starts to blink. Intensity should be reduced, and maybe more focus on core strength and mobility should be your goals for the next week or two.
Stay frosty,
Frank
Wednesday, June 26, 2013
Update: Moving and sponsor deal!
I am now writing to you from 750 meters farther up in Bø than last time. I have(with a little help from good friends) moved in to a new flat, and I have settled nicely in. The view is great, I have all the room I need and the rent is better :)
More great news: After a brief facebook-session with a friend of mine(Juma Iraki from Iraki Nutrition) I was put in contact with bedretrent.no. I mailed them, they mailed me back etc. and short story shorter: Bedretrent.no and myself started a partnership where I get help with nutrition(from Proteinfabrikken) for my competitions and training sessions. In return I am going to write for bedretrent.no, so the Norwegian speaking audience can follow me there too :) More information will follow later this week.
Other than that I can tell you that a solo 50k ride in wind/rain is a struggle, but I am sure it makes you a better cyclist! The feeling of coming in from a cold and strenuous ride, chugging a restitution shake and jumping in to a warm shower is priceless! I rode easy/medium for about 25k's and the last 25 was used for 4x4 intervals and short flat and hill sprints. Great session.
Check out my facebook-page for more info, pictures etc.
Catch you later,
Frank
More great news: After a brief facebook-session with a friend of mine(Juma Iraki from Iraki Nutrition) I was put in contact with bedretrent.no. I mailed them, they mailed me back etc. and short story shorter: Bedretrent.no and myself started a partnership where I get help with nutrition(from Proteinfabrikken) for my competitions and training sessions. In return I am going to write for bedretrent.no, so the Norwegian speaking audience can follow me there too :) More information will follow later this week.
Other than that I can tell you that a solo 50k ride in wind/rain is a struggle, but I am sure it makes you a better cyclist! The feeling of coming in from a cold and strenuous ride, chugging a restitution shake and jumping in to a warm shower is priceless! I rode easy/medium for about 25k's and the last 25 was used for 4x4 intervals and short flat and hill sprints. Great session.
Check out my facebook-page for more info, pictures etc.
Catch you later,
Frank
Thursday, June 20, 2013
A bit about who's got my back
Since day one kremsykkel.no has got my back, providing superb service and great value for money. I am proud to be riding their Velocite-bikes, staying out of the mainstream, but inside the high end. Rumors has it that Velocite is developing a tri-frame that challenge aerodynamics. Should be interesting!
I'm also blessed with friends and family that offer their help as often as they can, and I would not have come this far without them.
Recently I came in contact with wheelbuilder.com, and you should see me rollin' with aero disc covers in a month or two.
If you, or someone you know, find my project interesting I would love to hear from you. Help is always needed, and Ironman doesn't come cheap.
Stay strong,
Frank
I'm also blessed with friends and family that offer their help as often as they can, and I would not have come this far without them.
Recently I came in contact with wheelbuilder.com, and you should see me rollin' with aero disc covers in a month or two.
If you, or someone you know, find my project interesting I would love to hear from you. Help is always needed, and Ironman doesn't come cheap.
Stay strong,
Frank
Me and my goals
Hi. I'm Frank. This is me.
Student(masters degree in sports physiology), exercise instructor, coach, working at a sports retail store.
My goal: Finish an Ironman 140.6 within five years.
Training background: Soccer keeper for 10 years, MTB cycling for last two years. Just started road cycling.
Conclusion: This should be interesting
Follow me on my road to Ironman. What if I don't get there? Well, that's not an option. Nothing is impossible.
Never give up,
Frank
Student(masters degree in sports physiology), exercise instructor, coach, working at a sports retail store.
My goal: Finish an Ironman 140.6 within five years.
Training background: Soccer keeper for 10 years, MTB cycling for last two years. Just started road cycling.
Conclusion: This should be interesting
Follow me on my road to Ironman. What if I don't get there? Well, that's not an option. Nothing is impossible.
Never give up,
Frank
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