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

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

Today I have...

... been working @G-Sport in Bø from 09-19. I felt great leaving work, so i thought to myself: "This is a great opportunity to squeeze in a workout before i put my legs on the table and enjoy some quality TV!". I chose my Haglöfs Gram Comp and headed for Åstjønn. Little did I know about the constant uphill run it was from my new flat in Svingen 5, but it was a great experience and good for my head. Even though I pushed hard, it felt more like relaxing, when I heard the wind, the birds, the little creek running along the trail. Awesome! At one point I tripped and smashed my knee into a rock, but got up and just "embraced the suck" and kept on going. It was THAT good to be outdoors!

Quick verdict on my Gram Comp: Great shoes for XC-running! At first I ran a bit on tarmac, and I felt my Achilles tendon tighten up a bit. It kept on hurting in my uphill struggle, but as soon as the terrain let me pick up the pace and "play" with the obstacles, the pain disappeared and I just flew through the forest and blasted the trails back to Bø :)

http://instagram.com/p/bEw_y5OBpG/

Until next time: Hang loose!

//Frank

First half olympic!

Weekend is here, and Ringshaugdysten Triathlon is coming up this Sunday! I'm super stoked about this, even though the weather looks to be more or less like shit. I can't do anything about the weather, but what i CAN do something with is my preparation in front of the race.

Ringshaugdysten is 750/20/5 and it'll be my longest triathlon so far. I think I've done my training and preparation well and this should be a nice competition to gain experience in. Harsh weather = more learning.

My goals for Sunday is to have a good swim and build on that good feeling during the bike leg. I'll try to pace myself and control the bike, and give it my all on the run. 5k should be under 22 mins for me to be reasonably satisfied.

I'll try to give you an update about the conditions over there tomorrow!

Until then: Hang loose,
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