“Klubb saknas” (Not member of a club)

Every time I see this in the list of participants before a race or in the result list I feel sorry for people who have this note behind their name.

OK, Triathlon is an individual sport – but it’s so much more fun to be part of a club!

If you race honest you will spend a lot of time alone on the bike 😉 

When I joined in 1992 we didn’t really have a lot of club activities. We had 2-3 swim sessions per week with a coach a Christmas party (that was a blast!!!) and perhaps a spring training camp in Mallorca where we rode together.

When I re-joined SPIF in 2014 I was blown away by all the activity and arrangements that are now provided and all the fantastic work that so many participants put in to make the club a fun community to be part of. All the useful sessions that would fit any ones schedule (how about swim sessions 21:00-22:00….)

So I ask myself – why would anyone NOT want to be part of a club?

Is it because they feel that they just want to do one race / year and are not “advanced enough” to be part of a club? Not strong enough swimmer? Afraid to get dropped on the group rides? Not cool enough?

I have good news for you if you feel that way! No need to be afraid or ashamed! Come on down and join SPIF or join another local club and you will find that you will learn much more and faster and get to know people who are on the same level of learning as you and have much more fun than going solo the whole year!

See you at swim practice !

Nr 8 ute i butik nu!

Ur innehållet:

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  • Nya teknologin som förändrar löpningen – för alltid!
  • Så lär du dig känna farten
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Fire, Ready, Aim – Setting goals

There are different schools of thought with regards to setting goals. Some set achievable short-term goals to be able to celebrate each victory along the way and not overreach. Some aim really high to extend and push themselves beyond what is possible. Some do both.  

When I told family and friends that I intended to race Ironman again at 50, I could see the happiness and support in their eyes when they realized that I was going back to do something that I really love. 

When I told them that I was going to try to become faster than I was at the age of 32 – the happiness in many eyes turned into a glare that seemed to say “he has completely lost it”. 

I typically set my goals rather high, but have I lost it?

Perhaps, but I rather think that I have found it – again.

18 months ago, I decided that rather than to sit and hold on to the false sense of security at a corporate job, I started up my own company again and now work fewer hours per week to be able to spend more time with my family and train more.  Being an interim/ consultant is perfect for a performance junky like me. Get in – deliver results – get out.

This change in lifestyle for the past year has given me the possibility to rebuild a decent fitness base and soon it’s time to start with “the real” training again.

After the 18 years break from competing in triathlon, getting married, having 2 children, high pace corporate jobs on 3 different continents with too much work related travel associated with it; I think I’ve found my way back to the happiness you only get when you’re in physical motion.

The goal of my training is bigger than to just reach a certain time or personal best time. It’s also to never again take another break and to even further develop the apprechiation of  every training session in decades to come. But I have also set some measurable goals.

Goal definition:

Saying that I want to be “faster at 50 than at 32” gives some room for interpretation

In 1997 I had my best Ironman Hawaii race finishing 74th overall at 9hr 34 min. I also had my best Olympic non-drafting race finishing second overall at 1hr 59min in Chievres, Belgium.

To improve those results will be serious challenge at 50 – I might have to revise my goal to  “faster at 50+ than 32” and give myself a few years to get there…

Getting there:

The main areas that I will focus on and utilize to my advantage in the journey to improving my speed and performance at +50 are the following (note: not in order of importance as I can not judge that yet). 

1.     Improvements in materials: There has been a tremendous advancement in materials used in triathlon. By using the best materials and technology available I hope to gain a few minutes advantage over “my old self” with regards to performance. I will write about the materials that I try out and provide my view if the material has significant advantage compared to what we used in the past (if at all available in the Jurassic Period, when I used to race).

Version 2

(I had to smile coming out of the water – What an incredible difference with todays wetsuits! Comfortable, not restricting your movement, floating through the 3,850m IM Mallorca swim like a torpedo in 56min without even pushing it)       

2.     +10,000hr principle: Several studies of optimal performance, not only in sports but also arts and music, have shown that it takes 10,000hrs to become truly efficient in something. So far I ’ve put approximately 6,500-7,000hrs into triathlon. There is plenty of room to become more efficient as the 10k hours actually will be calculated for each sport…. With current yearly training volume I will reach 10k hours for the combined sport of triathlon in 5 years.

3.     More research and knowledge about training: Over the past 20 years some of the methods and thoughts about training we utilized in the past remain, but there has also emerged new research and conclusions that I will build into my training. In future blog-posts I will write about what worked for me and what didn’t. 

4.     Improved technic by consulting the best trainers: During my last attempt to become fast (96-98) I had the benefit of being coached by twice, top ten Ironman Hawaii finisher, Jean Moureau from Belgium. From one year to the next I improved my personal best with over an hour on the same course (IM Roth from 10:17 in 1995 to 09:12 in 1996). I will not be able to go back to the volume of those times unfortunately. I will need to become more efficient in all three sports and I will consult the best trainers/instructors to ensure that I don’t waste energy, time and resources.   

5.     “Nailing it” – The perfect race: So far I have started in 11 Ironman races and finished 10. Only one of them has been anywhere close to perfect race – IM Kona 1997. Perhaps the distance in itself and the time you spend doing it makes a “perfect race” impossible. There are so many things that can go wrong over the 226km that you are traveling – not to mention the 2,2600km that you have done the year leading up to the race in preparation and that either makes you extremely ready or injured or burnt out.… 

A goal is not really a goal if it’s too easy. A real goal should be so difficult that it is almost unattainable – ”aim for the stars, get to the treetops”. Just don’t forget to enjoy yourself on the way there; the goal is just a destination – it’s the journey that counts. 

Stay safe on the roads and enjoy your training!

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Act your age?

In a few months I’m turning 50. Most people who have turned 50 tell you “nothing really changes”. I guess that for most people the fact that the body has started to decompose for quite a few years at 50 isn’t noticed. I have now spent the better part of a year starting to build back some level of base – this would have taken me 3 months in the past.

Having an old mans body is like operating a 25-year-old outboard motor. First you have to use all the battery to get it to start (getting up in the morning is fine – it’s the getting out of bed that sucks). Then, it finally comes to life – gets completely out of control as the “idle” is out of tune (this is the part when you think that you are young again and go out at a pace that you would have 20 years ago). The fumes are awful as the carburetor is not set right either (this part I will leave to your imagination…). But once it’s going it’s runs like a charm – until you turn it off and try to restart again.         

There is however hope – I have been led to believe. In the book “Fast after 50”, Joe Friel compares results in several different sports (one of them being triathlon), times and performances for age groupers. It’s interesting and motivating to see that performance doesn’t drop drastically until after 70 for those who stay active. The hypothesis is that people who started training hard and racing in there twenties – and stay active – can maintain a high performance. For us who have not – well, we will see….

Good news for all you “Young Guns” out there who are 30 something – you have a chance to maintain the speed and performance you have now well into your seventies and perhaps even further!

For us who rise from the dead (death by PowerPoint and endless meetings) and have rediscovered our need for speed – well, the jury is still out on that one and might be out for a long time given the recovery time you need at this respectable age… 

Please, don’t come talking about “you’re getting old” when you are 35-39! Mark Allen won Hawaii when he was 37, Dave Scott finished second in 1994 when he was 40 and fifth when he was 42 – in 1996. I am sure that when Dave finally returns to Kona again he will place top 50 overall – likely with very few minutes behind the “9hr”.

Set your goals for the long term so you can enjoy a long, fast and healthy life. Don’t set your goal to do one Ironman just to qualify for Hawaii – do other races and learn to love it.

Stay safe on the roads!

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