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 triathlon. Show all posts
Showing posts with label triathlon. Show all posts
Tuesday, July 23, 2013
Saturday, June 29, 2013
Gear up!
Here we go!
Got my Louis Garneau helmet in the mail yesterday, and I'm super stoked about it! Ready to hit the road and feel the difference ;) I have also bought new goggles from Zoggs, and even though I have yet to try them in water, the feel SO great! The sit perfectly around my eyes and the feel comfortable. I'll come back with a review when the time is right :)
The tri-suit is from SUGOi, and was reasonably cheap. Not tried out yet, but feels good on with no seams in places where they can cause irritation.
The race belt is a genius little thing, with clever straps to attach your race number in :) It's from Orca, and should make transition way easier! It also has three places for energy gels, which can be a good thing to bring on the run.
Last, and probably least, I also bought a set of Orca elastic laces to make T2 faster. I felt clumsy trying to tie my laces after a hard bike leg in Ringshaugdysten, and my motor skills was hopeless. Elastic laces with a speed lock changes everything and should save 30-45 secs in transition time. Here you can see the gear(minus the laces) laid out.
What's YOUR favorite gear? What's the one thing you can't do without, in a tri, MTB-race, run or any other competition. Please leave a comment :)
Last: Today's workout was a 63k easy ride with a few hill sprints. I still feel a bit heavy, and I won't risk making it worse with hard work outs. I have a MTB race coming up in a week, and I want to be ready for it and beat my time from last year. Will try to update from Trysil next weekend!
Stay focused,
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
Sunday, June 23, 2013
Race report 23.06.13
Ringshaugdysten is done, and I put my own goals to shame by clocking in at 1:17:31. My goal was to beat 1:30:00, which I did, but I'd never thought I'd do this well!
The swim was expected to be hard, and it was! Wind, waves, crazy swimmers and jellyfish made it a strenuous leg but I kept my eyes on the goal, taking it one stroke at the time. I pretty much breast stroked the whole 750 meters since my freestyle technique is flawed in SO many ways.
After the swim I ignored my bleeding feet and ran straight for T1. After a bit of fiddling with my wetsuit i managed to pedal out from the transition area and start on my 20k bike leg. This part went far better than the swim and I passed 30-35 other triathletes during my 33 minutes of riding! I felt like flying on my Velocite Selene and zoomed past on the flats. In the "hills" though, I saw some of them pass me again and this is something I really have to work on in the future. I'm no mountain goat!
T2 went well, but I need to work on my routines in the transition to save time and energy for what really matters. Out on the run I started by feeling good, but soon had to pay a bit for pedaling like a mad man during the bike. My calves tensed up, but I still managed to keep a 4:30-4:40 pace the most of the 5k's, which is quite fast for me :)
All in all I am over the moon after finishing in 1:17:31, 12:29 better than my goal! I've embedded a video from the race. Feel free to share!
Stay focused,
Frank
RIngshaugdysten 2013 from Frank Gøran Pedersen on Vimeo.
The swim was expected to be hard, and it was! Wind, waves, crazy swimmers and jellyfish made it a strenuous leg but I kept my eyes on the goal, taking it one stroke at the time. I pretty much breast stroked the whole 750 meters since my freestyle technique is flawed in SO many ways.
After the swim I ignored my bleeding feet and ran straight for T1. After a bit of fiddling with my wetsuit i managed to pedal out from the transition area and start on my 20k bike leg. This part went far better than the swim and I passed 30-35 other triathletes during my 33 minutes of riding! I felt like flying on my Velocite Selene and zoomed past on the flats. In the "hills" though, I saw some of them pass me again and this is something I really have to work on in the future. I'm no mountain goat!
T2 went well, but I need to work on my routines in the transition to save time and energy for what really matters. Out on the run I started by feeling good, but soon had to pay a bit for pedaling like a mad man during the bike. My calves tensed up, but I still managed to keep a 4:30-4:40 pace the most of the 5k's, which is quite fast for me :)
All in all I am over the moon after finishing in 1:17:31, 12:29 better than my goal! I've embedded a video from the race. Feel free to share!
Stay focused,
Frank
RIngshaugdysten 2013 from Frank Gøran Pedersen on Vimeo.
Saturday, June 22, 2013
D-day -1
I'm finally here. Tønsberg turns out to be quite windy and tomorrows swim should be interesting.
Heading out for a run and a short swim later. Feeling good and hoping for a good result!
Here is some pictures of my surroundings.
Hang loose!
Friday, June 21, 2013
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
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
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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