7 weeks to race

7 weeks to race

It’s only 7 weeks until Ironman Lanzarote I am trying to convince myself that I am as ready this year as I was around this time last year. Of course it’s a lie – but I’m trying really hard to believe in it.

Training has been going ok for the past months without injuries or sickness but I am still struggling with pain and limited range of motion in my pectoralis muscle as a qonsequence of the two operations on my clavicle bone in July and November 2018. Not much to do but to continue the quest for improvement and focus on the areas I can improve rather than dwell on the past.

The tree areas that I am focusing on right now are:

  1. Polarization.
  2. Injury Prevention
  3. Efficiency

Lost 20 seconds on the Ironman Lanzarote Marathon between 1997 and 2018 – hope to find them 2019.

Polarization: Consistency in training is probably the most known (and ignored) fact about training – to improve your fitness and performance you need to do it regularly. What most of us typically do (myself included) is to follow some sort of program that covers the ”consistency aspect” – but as our fitness start to increase the difference between the easy recovery sessions (Z1) or endurance sessions (Z2) starts to move into tempo sessions (Z3) – with the result that when it’s time to get the Z4-5 sessions done you can’t get your heart rate to that level or you are dead for 3 days.

Since end of 2018 Johan Hasselmark from Aktivitus help me as coach and we regularly test out the zones with structured lactate testing. As a result I am spending more time in the right zone and adequately develop the different areas of fitness rather than spending enormous time in Z2-3. Still have a problem to ride slow / easy enough – but will focus the remaining 7 weeks on this.


Injury prevention: I continue to do the exercises in the gym that I got from Friskvårdskollen and go there once or twice a month to get the shoulder back in movement and keep alignment. At one of the occasions Johan Lind said that I should try their Pronatos treatment – which basically restores you feet back to the way they are supposed to work. At first I thought it would just take time and that I have no problem but agreed to give it a go.

I have to say that it is quite amazing to get your feet restored – all of the sudden everything moves the way it should again and running feels so much more efficient. I noticed that I now run 5-6sec faster per kilometer on my ”bread and butter runs” than before as I now can push off and extend the leg in the way you can when the feet works the way they should.

So what is this ”Pronatos”; it’s basically a work through of your lower legs and feet that removes stiffness and accumulated tension. After the treatment it felt like I was walking / running on air.

It’s all pretty obvious when you think about it; you get some tension and inflexibility from running and hammering your feet for years. The feet are the first point of contact with the ground when you run and if they are not working 100% and you are landing or pushing off in a compromised was – you will develop a overuse and pain in the weakest link of the ”running body chain”. It might be the foot, the calf, the knee the hip, back etc.

It’s really cool to be able to run more at the age of 52 than I was able to do when I was 30, back then I couldn’t run more than 50-60km per week before I started to hurt. Since I started with injury prevention training and regular adjustments I have many weeks when I run over 70km / week.


Efficiency: After looking at the data from Notiokonect and seeing first hand how much of a difference staying low and aero will make, I am trying to spend much more time down on the aerobars – even while doing hard intervals on the trainer. In the past I have preferred to move around more, stand up etc to make sure that lower back and hip flexors are relaxed and loose going into the marathon but now I will try a new strategy.

Last year around this time I did my training out of motivation but this year I have had to dig deep into my key talent – discipline.  We will see if it works on the 25th of May at Ironman Lanzarote, stay tuned.




Neopren without limits

Neopren without limits

Had the pleasure to visit ORCA Nordic and see the new things they bring out 2019. Must say that I am really impressed. I didn’t think that anyone could come up with new things and innovation when it comes to wetsuits that has been around for so many years but I was blown away – especially by all the innovation with regards to the swim-run gear. The fact that ORCA Nordics is a substantial contributor to ORCA’s global sales gives them direct contact to the R&D team and a lot of the ideas from Swedish swim-runners have been implemented.

Here are a few of the highlights:

ORCA S7 – High quality at affordable price. Many of the benefits that you get when you buy from a quality manufacturer with high quality neopren and no cheap crap. I am not sure I heard right when they said it would be priced under 2,000SEK – that basically means that anyone who just want to try triathlon or open water swimming can by a brand new good quality wet suite (that no-one else has peed in) instead of trying to find secondhand gear that don’t fit.


My favorite wetsuit Predator has also received several upgrades after input from Ironman World Champion Sebastian Kienle. CLS system that keeps your hips straight – even when you are getting fatigued, Yamamoto neopren, Nano Ice Coating that provides the worlds fastest glide in the water. Improved collar and protection against chafing due to a thinner and softer fabric around the neck.


Next up was two new swim-run Perform and RS1 wetsuits which really display the innovation that results when you have a sport where the regulation on what is allowed is ”anything you want to carry”. Very impressed with all the smart thinking that has gone into the design – so impressed that I almost consider doing a swim run race just so I can get the gear 😂👍

Great event and inspiring to see the innovation and new products.

I’m really looking forward to get my hands on a new Predator so that I can use my old for training – it’s only 4 years old but the improvements justifies an upgrade! I will also get the awesome transition bag – I am so fed up with all crap backpacks you get at the Ironman races.

Happy swimming !




Riding the rollercoaster of life

Riding the rollercoaster of life

2018 was a challanging year with the crash at Ironman 70.3 Jönköping broken clavicle followed by operation, infection, 450 gram of antibiotics over the course of 3 months and finally a DNS at Ironman in Hawaii, followed by another operation. Many friends have asked me how I deal with the setback and the fact that I basically lost most what I have built up in fitness over the past years. It is easy to loose faith and feel like a victim but I chose to try to look at it as the reality of life – it goes up and down. It has been a hard period but now I am on the path to recovery and have been able to start training normal again (more or less).

The first couple of weeks after the doctors ok to start training again has been difficult physically and mentally. Trying to get the stomach back to normal condition after the massive dose of antibiotics takes time and getting the body used to regular training was much harder than it usually is as I still healing.



To get better structure and even more important an external view – I have decided to work with Johan Hasselmark at Aktivitus and the first week of base training is just about to be completed with the last session of the week. My target is to race Ironman Lanzarote 25th of May but I will wait to sign up for another couple of weeks just to make sure that the pain in the shoulder continues to be reduced even as I have started to swim again.

Have a good and safe training and racing year!




G’day from the bottomless hole

G’day from the bottomless hole

I have been thinking about writing something for quite sometimes but have found it hard – to do anything actually. It’s easy to lose motivation and enthusiasm when what you thought was a little set back (broken clavicle) turns out to be the beginning of a descend into a bottomless hole, along slippery slopes of pain, infections, doctor visits, surgery and antibiotics.  Hopefully I have now landed on rock bottom and can start the climb up. Here is a little update on what has been going on in my glamorous life over the past 3 months and my plan moving forward.


Started to just move after the surgery 18thof July and tried my best to adhere to the doctor’s order – not sweat into the wound – which was quite difficult as it was the warmest summer since we started to measure temperature in Sweden. Seven or eight days after the operation the wound “erupted“ during the night and I woke up with a pillow full of blood and ”guck”.

Visit to the emergency, new bandages and a 10 day batch of antibiotics later, the wound started to become less painful and swelling started to go down. Started to build up training again and 8 weeks post-surgery I had another x-ray that showed that the clavicle was healing. Finally, the doctor gave me ok to start swimming and I basically had 4 weeks to get ready for Hawaii. After a week of swimming and a few little harder and longer sessions two boils started to stick out at the top and bottom of where the plate has been installed. I went back to see the doctor that looked more concerned than I was. We scheduled another visit with blood samples and x-rays and while I was running – the day before the visit – one of the boils broke and there was no doubt what was going on in there. New tests and we had two days before departure to Hawaii. The doctor said that he was certain that it is a staphylococcus infection that is residing on the plate and that it will not be cured until the plate is removed. Picked up the largest dose of antibiotics I have ever heard of – 200 tablets just for the next 30 days.


I was told that they would contact me in Hawaii and let me know the results but strongly advice against racing with this kind of infection in my system. They actually recommended that we should stay in Sweden – but I would not have the heart to tell my daughter who has been packing her bags for the last 3 months that we are not going.

Still a ok place to be in even if you can’t train and race


Not much to do but to take a raincheck on the Ironman Hawaii race and suffer on the sidelines looking at everyone having fun and racing. But actually – it was not too hard to stand on the sidelines as I really feel sick by the side effects of antibiotics and low energy level that comes from a stomach that is killed  by all the medicine.

On the way back to Sweden my doctor calls me up while we are in transit in LA and ask me to come in as soon as we are back. When I come in, she says that the plate needs to come out as soon as possible and tells me that the initial infection has been on the plate the whole time. The staphylococcus bacteria can’t be killed as they attach themselves to the plate and build a mucus to protect themselves from the body’s immune system. She can’t understand how I have been able to ramp up training to around 20hrs / week again with this infection in my system. She also told me that I have been really fortunate that the infection didn’t spread to the heart and/or blood stream. Hearing that I understand why I have felt more tired than normally after the crash and even had to skip a few sessions, not getting the quality I usually would get.

Now the operation to take out the plate is set for 5thof November. It’s not ideal as the clavicle is a very thin bone with poor circulation and slow healing and should have the support of the plate preferably a year – but I hope it will hold.

I can only hope that there will not be other complications. Unfortunately they will cut the muscles off to get to the plate and the 13 screws and after the removal they put them over each other which makes them tight and the neck feels like a to tightly strung violin.

I am trying to see what I will gain or learn from this experience , it will take a while before I can. A long while.

I will catch the next one


Do I feel doubt to continuing my quest – yes, have I been thinking about quitting – sure.

Will I be back racing next year – I am planning on it, but first I need to get my health back.

It’s easy to take basic things like health for granted and complain about how your last race was not perfect or the lack of motivation to train when it’s cold and dark outside. Until you are truly down in the hole. Perhaps that is the most important take away. Who knows.

I can assure you that I will appreciate every hour of training that I will get in the future without medicine and broken bone pain – a lot.



Keep the sport clean!

Keep the sport clean!

Many people who just see Ironman as a thing on the ”bucket list” might not care about if the sport if clean or not and will perhaps never reflect on the fact that testing athletes is very unusual (except among the professionals) but for those of us who have been in the sport for a long time and are ”somewhat more passionate” it is really embarrassing and frustrating that events that are called ”World Championships” don’t even have mandatory testing for the age group winners. 

I have written before about my own experience and disappointment with doping and there are many articles about people getting caught one way or another. The fact is that there is a real issue here but it seams that Ironman Cooperation (WTC) are not really interested in taking the problem seriously. It’s easier to cater for the transient participator who just want a finisher medal and sell Ironman labeled stuff rather than deal with the issue.

One of the long term ambassadors and protectors of the sport – and a legend to many of us – is Belgian Triathlete Rodolphe von Berg. I first met Rodolphe in Hawaii in 1996 and he was already then a legend that had been racing almost since the beginning of the sport in 1978. He usually win his age group then as now and has since then also brought up a family of successful triathlete, his son a top ranked professional and daughter a successful age grouper. 

Yesterday Rodolphe won his age group (again) at the Ironman 70.3 World Championships in South Africa, now 60-65 and given our common interest in getting this sport clean I asked him if there was any drug testing of the age groupers – and of course – there was no testing.

Rodolphe has started a great initiative to fight this situation which is a Petition for AgeGroupers who wants Ironman to clean up the sport and AT LEAST test age group winners at world championship events. Please follow the link and sign the Petition – it only takes 30seconds and you don’t have to donate any money if you don’t want to – what is important is that we can show WTC that we want a clean sport and more serious activities than some silly poster to sign at registration.  

Please go in and sign and let’s put some pressure on Ironman to clean up the sport.

Down and Out

Down and Out

Heading down one of the last long descents at Ironman Jönköping 70.3 I was staying low on the aerobars, taking in the last sip of energy that I had in my frame bottle when I hit the pavement, shoulder first at 60km/hr. I have no idea what actually happened and what caused the accident but all of the sudden I was on the pavement in a lot of pain running the normal “crash diagnostics” to evaluate if I would be able to continue, it seemed possible until I got to the shoulder and felt the sharp piece of the clavicle bone, almost penetrating the skin. I realized that it was broken and that I wouldn’t be able to complete the race today. As I like to race fair and follow the rules I always keep 15-20meter to any other cyclist so no-one else was affected by my crash.


Leading up the race: After Ironman Lanzarote, my “A race” 2018, I have been taking it a bit easier. Ironman 70.3 Jönköping was going to be a training race to wake the body up and start the build to get in shape for Hawaii in October. I had promised to help Unitedcycling at the Öster Cykel stand and represent Argon18 on Saturday as Martin had to drive down to Germany that afternoon.

It was really a different and fun experience to help stressed out triathletes with last minute hydration systems, spare tires and valve extenders instead of resting and recovering the day before a race. As my bike was on display both Friday and Saturday, I had no chance to go through it other than stick a spare tire and CO cartridge in one of the bottle holders and put on the race number. I was over an hour late to check in and was really lucky that there still was someone in the transition area that could give me the race chip.


Race morning & swim: After putting my bike in order, I met up with an old friend that used to race in the 90ties and we had a really nice time until it was time to get in the water. I took it quite easy on the swim and stayed by myself as I like to. Finished the loop in around 28minutes (apparently 6thplace in AG).


Photo by Mario Dahlgren

Bike: Long run to the bikes and I felt a bit rusty to get going. Someone had told me that there was a long climb early on and I took it quite easy as I wanted to have a good steady training session above normal pace but not maxing it out today. It is really a beautiful bike course with rolling hills and fantastic crowds along the way. After 30km my whole bottle cage holder fell off from behind the seat post, I was able to turn around and pick it up. I placed it in my other cage holder between the aerobars and rode on. In a downhill at around 50km it fell out again in a bumpy section and flew into the woods. I decided to just leave it this time. Apparently, I gained positions on the bike even if I had some problems and was in the lead of AG 50-54 when I went down.  

Emergency care: It took me approximately 20-30 seconds to realize how bad shape I was in and during this time a couple of spectators ran over the road to help. They took the bike of the street, made sure that I didn’t jump up to quick and called the ambulance. I lost a lot of skin to that road and were bleeding from the road rashes and my left side shoulder and ribs hurt like hell.

Ambulance came and took me to the emergency. They cut up my race suite to be able to brush the gravel out of the wounds and sent me of the x-ray. When the doctor came in after a few hours and said that “we will let you go back to Stockholm tonight” I was both relived and surprised – so many questions, are you not going to operate straight away so I can start the rehab as soon as possible? How will I be able to sit in a car for 4 hours hurting like hell? How will I find someone that can do the operation in Stockholm?

Fortunately, my family was with me on this race and my wife drove us safely back to Stockholm. Everyone was fine emotionally as they (unfortunately) are rather used to see me with the bruises you get in sports.


Not feeling my best – stopped at MAX around 20:00. 14 hours after last meal.

In the morning I started to call insurance companies, orthopedic surgeons trying to get a time for operation as soon as possible. It didn’t work at all as the private insurance care givers (the supposedly faster alternative) all are on vacation and closed for surgery during the summer. I had to go back to the emergency room, this time at St Görans hospital and sit in the waiting room for 5,5 hours just to get them to take a new ex-ray and conclude that the diagnosis that they had made in Jönköping was right and that I needed a time for surgery.

Ten days later I had the operation when most of the road rashes were healed, perhaps this is why they prefer to operate the clavicle later in Sweden than in other countries – to avoid open wounds that will increase the risk of infection.


In surfing we call those kind of skin deep injuries ”souvenirs” 

And those kind of injuries are called ”trophies”….. 12,5 cm metal plate with 13 bolts.

Now it’s almost a week since the operation, the swelling is going down, I am not allowed to train so that I sweat as it increases the risk of infection and complications in the open wound. Exercise without sweating is difficult when it’s the warmest summer in decades with 28-30C°. I have been taking walks to stay in movement, but I am not feeling good and get extremely tired. The plate feels strange and creates some kind of cramp on the left side of the neck which I really hope is temporary. The Doctor said that 50% who has this operation take out the plate after the bone has healed and I am really hoping that I am one of the ones that can leave it in without and complications. I have phased out the painkillers 3 days post operation, as I want to feel what is going on in my body but occasionally have to take one when it feels like someone are hammering a 15cm nail into my shoulder.


Hawaii plan: The plan remains to go to Hawaii but to participate rather than to race for a new PB. I’m however really uncertain if I will be able to recover and get back in shape in the little time that is left. The different parts of the injury will heal in different time; skin in 2 weeks, tissue in 4-5 weeks, bone 6-8 weeks. I have large black and blue hematomas areas (blood from internal bleeding) that are affecting mobility in the knee and hip and I don’t know how fast they will dissolve and if they will affect my running.

Training outline (optimal recovery without complications):

30 – Current week, walks and easy strength training

31 – Allowed to train again (run & bike easy, getting body back in motion)

32 – Build up to 10-12hrs/week (endurance, some “one-arm” swimming)

33 – Build up to 15-20hrs/week (endurance, some “one-arm” swimming)

34 – Big Training Block

35 – Big Training Block

36 – Big Training Block

37 – Allowed to lift left arm over 90° – start swimming again, easy week.

38 – Big Training Block

39 – Big Training Block

40 – Big Training Block, taper later part of the week

41 – Kona race week


Reflections: I have received many well wishes and nice words from close and remote friends all over the world when I posted the information about my crash on social medias. For that I am truly thankful. The reason I write this long story about the crash and plan forward is not to get sympathy and encouragement – but to share my view on the situation. It has taken me a lifetime to learn how to deal with the fact that one second you are feeling great and the next you are down and out and don’t know if you ever will be able to do what you love again. If I can share some of my experience it might actually help someone else deal with a situation where everything seems hopeless and dark. It’s really easy to lose motivation, hope and energy. It’s easy to give up. Equally it’s easy to ignore the pain and jump straight back into training – to be “tough” but actually just delay the recovery.


Here are my top five recommendations how I deal with crashes (pretty obvious but always good to repeat).


  1. Perspective: For most of us Age Groupers it’s really not so important if you make the podium (at least not if you have some perspective on life and realize that being the fastest in your AG in any race is really not going to have any impact on anything or anyone else in the world than your ego). Accepting yourself for who you are not what you accomplish is much better and will also make sure that you are nice to others. If you need to prove yourself it’s perhaps better to see a shrink or get platform shoes or hair implants. 
  2. No regret: It is very unusual (….) that you can change the past and un-do a crash that you have been in. Quickly conclude what went wrong and make a note to yourself how to avoid it in the future and move on. Dwelling over the past and what you should and should not have done is a waste of time and energy.
  3. Accept the statistics: If you ride a lot of bike you will sooner or later be involved in an accident, I used to have one every 1-2 years but since I ride more indoors this is the first crash from when I got back into serious training (3years). If you can’t accept the statistics – go and play golf or some other recreational activity in which you are sure to be protected from any accidents or adrenaline.
  4. Be happy that you are alive: One of the worst crashes I know in triathlon was when the Belgian super talent and pro triathlete Marc Herremans had an accident training in Lanzarote. He fell and hurt his back so bad that he has been in a wheelchair since the accident. But with his amazing attitude he continued to train and race and completed Ironman Hawaii again 3 times using hand-cycle and wheelchair http://marcherremans.com/about-marc-herremans/ If you are alive after a crash – be thankful and happy no matter in how much pain you are in.
  5. Get back on your bike: It’s going to be painful for a while and you will feel really weak and crappy. But this too will pass. Make sure to enjoy every little bit of progress and repeat 1-4 to yourself when it feels shit.

It’s as simple as that!


Now I will go and enjoy a 10min ridiculously easy sweat free ride on the trainer followed by a 20min sweat free strength exercises that will make a Kundalini Yoga class look like a Paratroopers boot camp.

Leave a comment if you found this blog useful and good luck with your training!

May the force be with you and keep you away from crashes!









Ironman Lanzarote 2018

Ironman Lanzarote 2018

Last year I had a really bad race at Ironman Lanzarote so after the race I decided to go back and try to get it right. To race here, with my physic, is as logical as how bumblebees can fly. I’m just to heavy, don’t climb well on the bike and typically the guys doing well here are half my length and weight – but I can’t help it, l love the race and keep coming back to be brutally murdered.

My goal for the race was to do a <55min swim, 5:45 bike, and a 3:30 run. Most important was the run. I have not been able to run well in an Ironman since I started racing again 2015. My goal was to be able to do a 3:30 after one of the hardest bike courses of all Ironman races (hard gusty winds and >2,500m climbing over +180km).

Swim was a complete mess as it is with 1800 running into the water at the same time – 3,850m of fighting off people who tried to get a free ride on the Swedish dolphin. Swam much slower than planned and even slower than the easy practice swims I did on the course the week lead by up to the race. 57min.

On to the bike – no bang bang in the old legs at all, cold, miserable and a feeling that the legs would explode at any moment even at low pace/watts/hr. After 100km, they started to feel better and I abandoned my thoughts of DNF and thought – “let’s roll through this shit ride and practice marathon running today”.

Finished the bike in about 6hrs.

Got out on the run and did exactly as planned and apparently passed a lot of people in my age group. I didn’t know my position at all until after the race as I was just focusing on the plan and not other people’s plans and goals.
Run: 3:32 which I am really happy with!

Overall time 10:39:16 which is a ok time considering the conditions we race in on Lanzarote. only two people went under 9 hours, you could compare that with Ironman Texas a race without marshalls on the bike and 11 people came in under 8 hours. That is just one of the reason I love this race – it’s brutally honest, you simply can’t cheat and draft to get a better PB which nowadays seams to be the main purpose of for many athletes.

I realize that I probably will not be able to beat my best time here from 1997 of 10:08:16, but at least I improved my time from last year.

Overall I was 111th (out of 1,594 finishers) and second in my age group 50-54 (out of 221 finishers). 

So I guess I qualified for World Championships I Kona Hawaii again (4 slots in the age group 50-54) – I didn’t collect it as I already have a slot from Ironman Los Cabos, Instead I was out biking during the ”roll down ceremony”. Would have been fun to see that happy someone who got the slot. Congratulations to everyone who finished and also those who had a bad day – now you have a reason to come back to this magical place!
Hang Loose !
Electrolyte Testing

Electrolyte Testing

In my race nutrition plan I have always calculated to get 250-300kcal of energy per hour. Typically; that means carrying a bottle of my own mix on the bike (15 Isostar gels, a few boosters  with BCAA and some water mixed in to make it easier to drink). For the run, I carry 6-8 gels with me and that’s pretty much it. I take the provided sports drink every second bottle / cup at aid stations and usually trust the organizers to provide a quality isotonic drink that contains the necessary electrolytes. Unfortunately; I have realized that this can’t be taken for granted anymore.

I have done plenty of Ironman races in what most people would call extreme hot condition, not extreme cold as I would NEVER expose myself to racing in cold conditions if I had a choice to avoid it (anything <+25C° in the water or air is just not for me).

When I saw the Ironman Lanzarote photos I remember thinking – “that’s a lot of salt on my sleeves”. I guess the arms were the only area that did not get drenched by water at every aid station so my loss of salt was clearly visible.

As you have probably understood, I really love the heat and have never had any (…) problems racing in +30C°, sure – I have ended up in the medical tent hooked up to a few pints of IV after seven or eight races – but for me that has been part of the race; you cross the finish line, get an IV, the medal a finishers t-shirt and then ride your bike back to the hotel. But, I never liked the IV part so at the last race Ironman Los Cabos I was extremely happy and proud that I didn’t get an IV – even if I was cramping and was sick as a dog after the finish.

In retrospect; I realize that there might be some room for improvement with regards to my race nutrition plan. I have never really reflected on the importance of electrolytes and the effects it can have if you are depleted of it as I never experienced any problems during the event – until this past race. As I started to read up on the effects the lack of electrolytes can have, I realized that I likely have reduced my possibilities to race fast, but also could have ended up in a much worse situation than getting an IV. Apparently, you can end up in a condition called hyponatremia that occurs when the level of sodium in your blood is abnormally low. When you are in this condition the body can’t absorb water and there have been cases where the resulting “over-hydration” that happens when the body can’t absorb water has caused deaths. Ops….

Once I got back to Sweden I talked with Johan Hasselmark at Aktivitus and he recommended that I should come in and do a sweat test where they would see how much electrolytes I loose and from that be able to suggest a hydration / supplement plan for my long training days and for racing. I’m not interested in just buying stuff and without understanding what my individual needs are so it sounded like a great idea. I really don’t like to take too much or too little electrolytes in relation to what I loose.

Micke Hanell – set up for testing.

I booked a time and was met up by Micke Hanell at Aktivitus. He is using a system from Precision hydration who are on the leading edge with regards to analyzing your sweat and prescribing the right amount/concentration of electrolytes that you should take.


Micke hooked me up to a system that stimulates the lower arm to get just enough sweat into the collector and enable analysis of the water/salt mix.

I was surprised to see the results that I was on the very high side. Apparently, I have the second highest value that Micke has ever seen and he has done hundreds of tests. I guess that means; a) it’s a miracle that I have been able to race Ironman distance races in hot conditions without supplementing electrolytes b) I will see significant improvements to my racing once I start to add electrolytes during the race.


Next day I got a personalized plan for what I should take before and during hard training and racing and I look forward to getting back into the heat and race again and see if the additional electrolytes will make a difference – I am certain it will.


Ironman Los Cabos – Fun in the sun

Ironman Los Cabos – Fun in the sun

As I jump off the bike and hand over my precious to a volunteer, my bare feet hit the black asphalt on the street that is temporarily closed off for the race. I don’t know what causes the intense pain under the soles of my feet, the extreme heat of the pavement or the fact that I have just completed a 180km bike ride in a little over 5 hours, with sandy feet, in cycling shoes without socks. I can’t find my red run bag on the racks even if I (as always) have memorized the position, I’m dizzy, overheated and I helplessly shuffle around the racks on what now starts to feel like a barbeque.

Finally, I find my bag and manage to find the well-hidden entry into the changing tent. I quickly assess the situation and realize that they didn’t care to brush of the 5x7meter part of the street that we are on now in the tent; any small chance to put on running shoes without more sand and dirt is gone. Nothing to do, just ignore it, put socks and running shoes on, sun visor, 6 Isostar gels goes in back pocket, one energy boost shot inhaled and it’s lift-off. I think to myself; “this will hurt in the morning – but it’s only 42km – Run Forest Run!”  

I think the fact that the Ironman races are done over such a long-time period makes the experience feel like a life time of emotions, ranging from pure rage to absolute bliss. That’s part of why I keep coming back to do yet another Ironman race – to experience that day of contrasts, to become a little better at dealing with the doubts, the pain and once again get that little piece of heaven every now and then. Because that’s what it’s really all about – seconds vs. hours – just as with life in general. The majority is grunt work – meat and potatoes vs. champagne and caviar.

Those are just some examples of moments we go through in an Ironman race. Moments that are so intense that you think they will etch themselves onto your very soul and never be forgotten – but they don’t – fortunately. Those of you who do Ironman races can probably relate and identify with it and for those who don’t race – perhaps this post will give you a little glimpse into the one day journey that an Ironman race is. You might even be inspired to take on the challenge to live one day in your life to the fullest, who knows.

It was the last time they arranged Ironman Los Cabos full distance, having a 70.3 that starts 60min before a full Ironman is perhaps a good conceptual idea but showed lots of challenges for those of us participating with a target to go fast on the tough course. For those of you who are eager to race in tropical and wonderful locations, Cozumel is a hundred times better in every aspect so you will not miss out on a full distance race when they now close this one down.

Perhaps the close down is partly the loss of participants in the race, due to the increase in violence and the recent incident on the actual beach where we started; which left 3 people shot dead by a group of men with automatic weapons. I noticed that there was something strange as there was frequent attendance of masked camouflage dressed military police with automatic weapons which is quite unique attire around the Ironman circuit. 

Course: The fact that this was the last time the full Ironman was arranged in Los Cabos was displayed in many parts of the organization, including the poor quality of the athlete’s guide and course description. Fortunately; I arrived a week in advance and could familiarize myself with the construction site on which we were going to race and try to find where we were actually going to race. Los Cabos was hit hard by the hurricane “Lydia” just two month ago and this was the sad unavoidable reason for all the construction works.

Race day: Woke up early and felt like shit – a good sign. Had 6 cups of coffee before breakfast and ate the oatmeal that I had made in the coffee brewer the night before. That didn’t taste like caviar that’s for sure, not Champagne either. Caught up with the Australians that I had got to know in the hotel and we caught the shuttle to the start. When we came down to the start we found that they had not put out any carpet for the long distance triathletes (as they had said they would) so we would have to run first in sand and gravel to get to our bikes. No problem, I was there early so I spent some time to pick out the sharpest rocks and stones from the path so that no-one would cut their feet up running to the bike. By this stage I had come to accept that it was a DIY kind of race – even if they charged full Ironman fees.

Swim: 1 x 3,850m loop – nice relaxing rolling start on the swim, I took the long way as usual and swam on the outside completely alone. At one point someone caught up and wanted to give me a foot and calf massage but a few 6 beat kicks took care of that harassment and as the water turned red behind me I could see that the sharks were fast to attend to the leftovers and get a triathlete for breakfast.

I felt ok on the swim, I really like when it’s wetsuit free swim. I didn’t push it as I rather wanted to have a relaxed swim and put the hard work in on the bike and run. It was really choppy and difficult to get into a good rhythm on the way out and navigation was almost impossible as they had orange buoys and to make it a bit more challenging all the volunteers out on boats, kayaks and paddle boards had the same orange shirts.

Swim: 53:40.

Bike: 2 x 90 km loops, close to 2,000m climbing. The bike leg was new for this year and proved to be quite challenging due to temperatures of up to over +36C°. Compared with Kona this course has almost twice the climbing on the bike.

The ride started with a climb out of the resort where the swim start is held. Got out of the resort and on to the highway, knew that Mark (the Australian) would be ahead of me, as he is a former swimmer, but that I might be able to catch up on the bike. Caught up with him after 25km and thought he would hang on (as they allowed 12m draft free distance) but he later told me that I was going a bit faster than his planned speed. Tried to keep a steady pace on a very varied course and follow the advice of my friend Bernhard and stayed around a 235-240W normalized power for the first lap. My legs where burning as I spent far too much time over 300watts the first 60km. Finally, after 60km, I started to find my pace but at this stage I in retrospect think I had done quite a lot of damage to the legs. Trusting my volume of training I slow down a little and continued at a decent speed.

Started to pass 70.3 competitors after 30km. When I first started to pass old ladies; I thought I would only pass the real “back end of the 70.3 race” but then I started to pass younger people. I felt so sorry for them to be passed by a +50 man who have started one hour later on the swim and who have swum the double distance.

The bike ride was a real frying pan where the only time I felt the wind was a strong side wind as you rode along the ocean but as you headed up the mountain the wind was in your back and core temperature going through the roof for most participants. I loved it! During the last climb I must have passed another 75 people from the 70.3 and finally came in for transition.

Bike 5:09:18

Run: 4×10,5km loops. “A flat 4 loop course” according to the athlete guide. No-one I spoke to after the race had found the flat parts but rather the opposite and a miserable rock and cement based road surface. Perhaps they changed the course at the last second – what do I know.

During the week leading up to the race I had to work quite a lot from my hotel room with a project that has a tight due date but still managed to do the run loop several times. That is always good but once again proved to me that the marathon in an Ironman is more about just putting your left foot in front of your right foot, right foot, left foot, right foot as Lionel Sanders said after his epic performance in Hawaii this year – it’s less about planning your race in detail and more about pain management and just fight it out.

You can spend eons of time and money analyzing your stride, gate, frequency and still do a shit run if you are not ready to dig really deep and face your demons, physical pain, cramps and possibly physical shutdown. You have to put some skin in the game and be ready to catch the ambulance home if you really want to test you own limits and not just dick around for the t-shirt around midnight.

What I find difficult is to save some juice on the bike, for the run, since I love putting the hurt on during the bike leg.

This race was about more or less the same story – ran a decent first half around 1hr45min I think, then faded and did a 2hr second half marathon where I had some interesting motivational conversations with myself and eventually convinced myself that; falling as rapidly forward as possible and preventing an actual impact of my face onto the pavement by placing a foot in front of the other was an adequate strategy at this stage. Spectators probably didn’t notice that I had fallen apart (unless they watched my splits) as I tried to maintain form but I was descending into the “slow Ironman shuffle hell” running at 5:30 – 6:00min pace/km.

Run: 3:43:14

Finish line: At my advanced age, I have actually learned NOT to think about how far I am into the race or how far is left, as this easily becomes counterproductive in the process to find your flow and rhythm – but around 38km into the run I realized that it was time to have a look around. I remembered that at 160km into the bike; someone shouted “14th“– I figured that I was in place 14th.. At 38km into the run I thought that 4-5 people had passed me so I should be in pretty decent position.

I pushed the last 3-4km to make sure not to go over 10hrs and came up to the finish line. Unfortunately; I had been struggling with cramps from around 26km and the little incline up to the finish line was enough to make me cramp up so bad that I folded over the finish line and basically fell down the other side. Not a very graceful finish, but I appreciate that the announcers comment was “here comes our fastest older competitor” instead of “you are an Ironman”.

Total time: 9:54:28. #1 in Age Group 50-54. #20 overall

No-one went under 9hrs in this race, winning time was 9:03 only 3 people went under 9:30. A really tough race in brutal conditions. Just the way I like it!

After party: It took me a good hour in the medical tent to get back in gear and back on my bike to ride home to the hotel. This time I could get back on my feet without IV which I am happy for. Two hours later I was knocking down a few with the Australians in the hotel bar.

Awards and qualification for Kona: Anyone who have read anything on this blog knows that I am highly disappointed with the whole Ironman corporation and the way that they exploit the sport at the cost of fare play –their complete ignorance of the face that it is impossible to enforce the 12meter draft zone rule if you have 2,400 athletes coming out of the water around the same time is giving me sleepless nights! It would be so easy to fix but now one has any interest to address the issue as they are all in the pocket of Wanda (the new Chinese owner).

I had mentally prepared myself to turn down the slot and enjoy the feeling to see some very happy person get it instead but after talking to my wife and knowing that my 11 year old daughter really want to go to Hawaii I thought “WTF”. We can rent a place far away from “dig me beach” (nickname for the Pier in Kailua-Kona, the week leading up to the race) stay away from the expo crap and I can see it as a challenge to ignore the drafting and just cruise the course as a ride down memory lane.

So, I folded – I took the slot and actually look forward to having a nice time in the sun with my family. After spending so much time in Hawaii in that past, I still know some really good surf spots where there are only locals and I am looking forward to hear if the mechanic in the bike shop still remember the Swedish I taught him, if the surf shop “Pacific Vibrations” will rent me a board again, even if I dinged the last I rented in 2001 (I paid for the repair!)

This became a super long post and for that I am sorry (I am flying home from LA and can’t sleep), hope you have enjoyed it if you have read this far. 

Keep safe and happy training!

Der MagMoose

Getting ready for my last race of 2017

Getting ready for my last race of 2017

In just four weeks, I will be heading over to Mexico and Ironman Los Cabos for the last race of the year and I must say that I am looking forward to it as 2017 has been a long season.

When I signed up for the race and started to train I took two things into special consideration; that I have a pretty solid volume year but that I didn’t really feel great and strong at either of the two Ironman distance races that I have done so far in 2017.

I decided to do some significant changes in the last 3 months of training leading up to the final race of 2017. This blog is about those changes. 

In my training leading up to Ironman Lanzarote in May, I had problems with my left hip and was not able to do enough running to run even a half decent marathon – it was a walking disaster.  

At Challenge Roth, things were a bit better and I had been able to get the running back a little but felt generally “flat” and could not really push myself, my heartrate would not go up and it became more of a training day than the balance on the edge of my own capacity that I like to have in races.

Even if many of my supportive friends are pointing out that my performance and results in those races are almost back to where it was 20 years ago, I am not satisfied.

It’s not about place in age group /podium/results as I have no desire to get into the “general competition” – where so many people have completely lost their minds and are taking performance enhancing drugs, using anesthesia and painkillers – basically anything to get faster than the other guy at any cost. Not sure how winning your age-group can be so important that you are willing to risk your health (as well as cheat).

For me it’s about finding my way back to the FEELING and FLOW that I remember having in some races in the nineties, to once again get the feeling that I am fast and strong and having to hold back in the race rather than trying to force myself. When I find my way back to that I know that I will really enjoy racing and beating my old times will happen by itself.

Training program:

I have adjusted my training and created a blend of “old school” and new “high intensity low volume”. Basically, a very repetitive weekly program with smaller increments in volume and intensity during the base phase and adding quality once the body is used to larger volume. I have also tried to be more diligent about polarization in my training and put emphasis on really going easy on the recovery days, stay under aerobics threshold during endurance training to ensure that I really can get to the higher loads and sustain when I work VO2 Max and anaerobic capacity. 

A typical training week (except Monday, rest day is every 10th day so day of the week varies)

Strength/core training:

Like most people, I have been doing a pretty standard strength and core program 2-3 times per week. But after Lanzarote I decided to start going to a new physiotherapist that works with a lot of professional track & field athletes in Sweden. Johan Lind at Friskvårdskollen treated the hip injury and got me through the first part of the race season but after Challenge Roth he said, “it’s time to evaluate your strengths and weaknesses, see why you get the injuries and aches and address the cause rather than treat the effect”.

We spent a session in their gym and discovered that even if I am quite in good shape for an old man and train +15hr/week – my core muscles and stabilizers are not even at the level of an average jogger. I got instructions and exercises of which I could initially barely do 6-8 repetitions of. Now, after 4-6 weeks with them I have started to add weights and I am able to do 2 sets with 30 repetitions.

At Friskvårdskollen with Johan Lind – getting specific exercises for my weak spots !

I feel much better running and can maintain a good run form even after a hard ride. Can’t wait to see the impact this training have had come race day. I’m not sure I will run faster from strengthening the hip area and core – but running now is less taxing, much more efficient and I recover much faster and hurt less the day after.  

Time to get on the bike again. I wish you all a great autumn and enjoy your break from hard training if you have one – if not – perhaps you should if you want your body to last a long time!


10 tips for Ironman Racing

10 tips for Ironman Racing

In only a few days thousands of fellow Scandinavians will start at Ironman Kalmar or Copenhagen. Some will do it for the first time and some will be repeat offenders that have caught the bug and that again want to test if they can go faster, stay focused and deal with all the things that will happen in an Ironman race. Quite a few people have contacted me with a lot of different questions for their race this upcoming weekend and as many of the questions are similar I thought I could share some experience that I have gained over the years – perhaps it will help someone to have a better preparation and race day.

My top 10 tips:

  1. Use lists. There are a lot of things to remember before the race and what to bring in your red/blue/white/green bag. Use one of the 100rds of lists on the internet to remember to bring your stuff but make sure to keep it to a minimum.
    1. Blue bag (Bike) – empty (helmet and glasses, race bib, shoes on the bike).
    2. Red bag – socks, running shoes, Vaseline (between toes and armpits), cap if you use one, a few Isostar Gels).
    3. Green bag – not needed.
    4. White bag – flip flops and a hoodie.
  1. Get your stuff ready early. Register as soon as possible and go back and get everything ready and check it in so you can relax and rest. There is nothing worse than having to get things fixed and serviced 15min before check is closes or trying to find some lubricants for your neck 10min before the swim-start. 
  1. Stay out of the expo. I have done it and I am sure that most other people with +10 Ironman races have done it – waist time, energy and money and buy crap that you know that you will not have time to really test but still will use on race day…. Don’t.
  1. Try out your gear before race day. I don’t know how many times I have seen people drop their shoes, water bottles, repair kits and ride into barriers – just because they never take the time to learn what they will do on race day. If you are not used to riding with your shoes clipped in and put them on as you cycle – don’t try to learn it on race day (but make sure to practice it in every training session next season!), if you have a hydration system or repair kit that you typically don’t use in training – use it in a few of the last rides and ride hard over bumps to make sure that it stays in place even when you ride race wheels hard over the bumps.
  1. Sleep well – two nights before the race. I have never slept really well the actual night before the race as you always have to get up so early and I have a hard time to sleep at 8PM…. The most important night is actually two nights before the race and then you should make sure that you can have undisturbed sleep for at least 8-9 hours and not get stressed out to go and swim at 07:00 just to simulate race conditions. 
  1. Plan your nutrition/hydration well. I switch to oatmeal porridge at lunch the day before race and have as much as I can that afternoon and a bit less in the evening and morning which keeps my stomach clam as a clam. During the race I try to get 250-300ckal/hr which is the right amount for someone my size (83kg) and I get that from 2-3 Isostar Gels + ½ bottle sports drink/hour. If it’s a warm day I try to drink 1,5 – 2 liters / hour. Keep in mind that 2% dehydration can reduce performance up to 20%. Don’t go crazy at the aid stations as stomach problems often are due to over consumption rather than the opposite if you are putting in more than your body can handle then you will get sick – for sure! 
  1. There is no perfect race! When Jan Frodeno broke the world record last year it’s easy to imagine that he had a perfect race. Well, he made the best of it but the truths is that he actually went of-course and almost crashed into a barrier on the bike. What he did however is something that is good to learn from – he got his stuff up on the road again and went full speed ahead. Things will happen, you might drop the chain, have a flat, even crash, throw up, get cramp, etc, etc. What is important is to look at those things as part of the race – they are challenges that happens to all. Your job is to  overcome them and the faster you do the faster you can get back to being in the flow and feeling great.

 ”Get Back On It!” – Jan Frodeno out of the forrest again and back on the bike to break the world record. 

  1. Don’t be so serious! If you are not making a living from racing and must make top ten as a pro to pay the mortgage – relax! You can do this for fun, what a treat!! There are many “high performers” in this sport who think that extreme sacrifice and suffering will make them faster – but when you meet the absolute best in the sport you quickly realize that part of the reason to their success is that they don’t see training as a sacrifice and are extremely good at taking it easy when they are not training.
  1. Expect nothing and don’t let peer pressure affect YOUR race! Putting pressure on yourself for a certain finishing time is counterproductive. It is impossible to produce a result in the future if you don’t feel good and perform in the moment. What will happen is: if you are going slower than your plan you will start beating yourself down for not making the plan, if you are going faster – you will slow down to avoid blowing up. All of this without really experiencing and listening to your body. When you listen to people who have broken world records and had the race of their life – you will never hear them say ”I was afraid of being slow and I didn’t want to let  club mates, coaches and my mommy down” – but you will often hear: ”I thought of nothing, I was in the moment and was unaware of what was happening around me”. There is much more to learn mentally from Ironman than the physical challange – and you have the opportunity to practice for over 8 hours! 
  1. Smile! Even when it hurts.


Have a great race and enjoy!!!

Returning to Roth

Returning to Roth

A week ago, my swim/bike/run down memory lane brought me back to what can be considered the cradle of long distance triathlon in Europe – the city of Roth in the South of Germany. It was over 20 years since I last raced in Roth and it was amazing to return and see how the organizers have further developed this phenomenal event even further. It is without a doubt one of the best races in the world and it’s no surprise that the close to 5,000 slots are sold out in under a minute when they are released. In this blog I first want to give you some background to the event and secondly a quick summary of my race and results.


In 1982 the 38 year old Detlef Kühnel from Roth participated in the fourth Ironman Hawaii and was (as many of us) infected with the triathlon bug. He was extremely creative and productive and over the next few years he not only established the first version of the German triathlon federation but also established an agreement with Valerie Silk (then leader of Ironman Cooperation) to become the first European Ironman qualification race in Europe 1988. The race grew quickly and became the largest full distance triathlon race in the world with over 5,000 athletes and over 250,000 spectators.

In 2001 Detlef returned the Ironman license in view of unacceptable demands of the then WTC President but Kühnel’s successor, Herbert Walchshöfer had a brave plan to continue to run the race under a new name and the CHALLENGE brand was launched. The race was an instant success and Challenge Roth is still the largest race in the world and Challenge has grown as they continue to stay true to the sport and focus on the athletes (rather than private equity and bankers). Currently the Challenge organization organizes 44 full and half races in 26 different countries around the world.

ROTH, GERMANY: General view of the stadium during Challenge Roth on July 20, 2014 (Photo by Lennart Preiss/Getty Images)

Fast course: Even if it is hard to imagine that this course is fast, considering the close to 1,500m elevation on the bike, it is one of the fastest full distance course in the world.  In Roth, Lothar Ledar was the first person to break 8 hours in 1996 and in 2016 Jan Frodeno set a new world record in unbelievable 7:35:39. This year they have changed the rather flat run course and added more hills but also more shade. Bavaria can get hot in July and temperatures over 30°C is quite common on race day so any shade is appreciated. The swim is done in a canal that is closed off for boats during the event and is one loop and as there are so many participants they have divided it into multiple start groups – starting the whole morning every 10minutes.

Other activities: 

Challenge Family really stay true to their claim to cater not only for the athletes but also the families and spectators. Leading up to the main race on Sunday there is a wide range of activates with bike races, run races and other fun activates. The expo area is so large that it makes any other race that I have been to look like a tailgate flee market. As this event is organized by Germans with a lot of experience – everything is perfect and running like a high-end German automobile.

The days leading up to the race:

Leading up to the race was not ideal as we had decided to drive down from Sweden and stop along the way and enjoy some vacation with the family. This meant that we arrived late to the Roth area, spent too much time in the car and when we finally arrived I had to run around like a madman the days before the race to get everything ready and checked in. We stayed in Schwabach that is situated 14km for Roth and 25km from the swim start which was a bit too far away considering that my group started at 6:40AM and I had to drive there and find a parking together with the other 150,000 people.

I would advice anyone who are planning to participate in the race to stay in Roth or Hilpoltstein and that way avoid having to get up at 3:00 in the morning on race day. 

Race Plan: 

As this is a fast course and I have done my personal best time on the distance in 1996 (9:12) my ambition was go faster this year. I have been training good leading up to the race and decided to go hard and not race strategically or keep under a certain heart rate or watt. I have enough experience to know how hard I can push without blowing up with out to much technical support and devices. 


In the 90ties we used to start in age groups after the pro’s but now they have added two groups after the pro’s with those who are attempting to break 9 hours and ”fast age group athletes” I started in the first of those groups which was great as many were very capable swimmers who seeded themselves well and didn’t swim like windmills. As I like to swim alone I swam out on the right side but didn’t feel that great in the water unfortunately. Came up after 57:31.


I had only ridden the first 15km of the bike course ahead of the race but as this is a important section I had noted that there was some bumps in the road and some tight corners in during the first decent – I decided to take it easy here as I expected trouble here which was good as a cyclist in front of me dropped his repair kit from the holder behind the saddle going over a bump. In the race I could not  get my power and heart-rate up and felt kind of flat for the first 60km.

Riding up Solar Hill is probably the coolest feeling you can get in the sport.

Tried to drink and eat but it didn’t change – I felt like I was stuck in second gear and when I tried to push the accelerator the only thing that happened was that the engine rpm went up but there was no effect on speed or power. For a while I had very dark thoughts – as you have when you realize that you are not having a great day, but decided to do the best of it, enjoy the atmosphere and not make my happiness dependent of end results and times . I decided to appreciate the fact that I was racing again in one of the greatest races in the world in a sport I love – after 21 years – what a blast! Came in after 5:04 on the bike.

SMILE! You are living a dream !


The first steps of the run felt like they normally do after 180km in aero position – only a lot worse as you at 51years are slower to adapt – or perhaps I just forgot how bad it feels for the first km always feel…

The course was very gentle for the first kilometer with downhills rather than up-hills and I could get into a good rhythm. It was starting to get quite hot but I could still not get my heart-rate up. I was running at 125-130bpm at best which is 15 beats bellow my normal race pace. Had to walk around 34-36km as I started to feel the hip injury pulling but picked up the running/jogging again to get to the finish line in somewhat decent time. Came in at 3:42 and a total time of 9:49:05.

Results and evaluation: 

I did Roth for the first time in 1995 – I had trained well and was hoping to qualify for Kona. It was a hard day and I ended up with a 10:17 finishing time (104th in my age group and far away from a qualification slot). 

In 1996 I started to train with Jean Moureau in Belgium and realized that my training 1995 was perhaps enough to finish a race but not qualify. When I came back to Roth in 1996 I was better prepared. 1996 I crossed the finish line in 61st place overall in 9:12 (19:th in age group) and that was enough to get me a slot to my first Ironman Hawaii.

2017 I finished in 9:49:05 – 7th in my age group and 202nd overall. My time 2017 was faster time than 1995 but slower than in 1996. 

Am I happy?  For sure! I had a great time and got to run over the finish line once in my life together with our kids – before they get too old and they don’t even want to go to races anymore.

Everything in life can be compared to something and depending on your point of view you can compare and judge yourself in a way that makes you miserable – some say that a good way to get better. I think judging and comparing one-self in a way that makes you feeling miserable is pure stupidity.

I’d prefer to see things positively and appreciate the fact that I am healthy, can race again at +50. Of course, I would have been disappointed if all the training this winter didn’t at least get me under 10 hours – but as I really enjoy my training as well so I don’t see it as a sacrifice and something that I try to minimize. 

Now it’s time to get back on the bike and find some more races for 2017 !

Have fun and race hard !