5/23/09
5/14/09
toni hasler's - 4 column's principle
Very interesting and smart triathlon-approach. An optimization of 4 dimensions: Mental, Nutrition, Body and Material. Very shocking, how much energy one can save by weight reduction. One of my constant battles. In the video Toni shows that by using different material, one can save 200 gr. That means an athlete will move 3600 kg less into the finish in a marathon (100 steps a minute - 3 hours).
http://www.internettv.ch/sport/triathlontv-ch/toni-hasler-s-4-saulen-prinzip
Toni Hasler said triathlon is all about optimization
of 4 dimensions:
Mental, Nutrition, Body and Material
1. You rank every dimension from 0 (=very bad) to 10 (=full
potential achieved)
2. Then you multiply all four figures
best case
10*10*10*10 = 10,000
worst case 0*0*0*0
= 0
this is your triathlon success score.
5/5/09
Marathon & Henninger Turm bike race
Sunday, April 26th - Zurich Marathon my third marathon (see the guy at sec 17th crossing the finish line)- 04:43 h until "Meilen" everything was great, than cramps in the calves. After all 1 minute faster than last year. ;- )
1st May, Friday - Bike Race: "Henninger Turm" / "Frankfurt-Eschborn Loop"
I did the 70km in 2:20h. it was ok. I was the only guy with a "time trial helmet". ;- ) The whole 70 km were fun!
4/20/09
weekend warrior
= a person with a regular job, who spends their free time engaging in athletic endeavors;
= a person who takes part in athletic events with no expectation of actual reward.
(source: Asia runner, 12/2007-03/2008, page 70)
100% fitting for me. ;-)
4/18/09
bring it on - a little bit more competition
Yesterday a short tour on the bike until the rain started - see the 85 mm rim - really cool ...
The bike investment was prosponed in exchange for a solid city-bike. I want to start biking every morning to work!
This morning I registered for my first bike-race:
http://www.eschborn-frankfurt.de/ The "ex-henninger-turm" velo race. Bring it on.
6 days to zurich marathon. This hits me harder than the ellobow of a fellow triathlete at the first buoy in the zurich lake. Where did all the time go? It just has been February - skiing without end and now we are close to summer already. Have to go for some intervalls...
3/27/09
3* 50min spinning marathon
On thursday I did a 3 hour trainings session at http://www.vif-fitness.ch/. Great people! I even met some old-ager-triathletes. Very motivational to see them getting up and keeping pace even after 2:3o hrs, when I had to struggle to focus.
Overall training starts to work! Next weekend I am going for a long jogg. Today I brought my bike to Beat (santa monica). I am thinking about a new bike. So far there are two options:
- Cervelo P2
- Xerox QUARRA extra speed
3/23/09
You Know You're A Triathlete When...
(Source: http://iamtri.com/profiles/blogs/you-know-youre-a-triathlete )
...You have a lifetime supply of water bottles, safety pins, and t-shirts.
You have trouble keeping lunch under 2000 calories.
You usually wake up at 4:00 in the morning but don't get to work until way after 9:00.
You have a $4000 bike strapped on top of your $2000 car.
You're always wet .... sweat, pool, lake, sea water, shower, bath, or rain.
Your car has at least one energy bar wrapper and water bottle on the floor
You depart in morning with swim bag, bike, and running shoes in case you can get away at lunch for a workout.
You take triathlon junkets instead of vacations
Your kitchen cupboards are organized into "protein", "carbs" and "etc"
You bring bottled water to a party so that you're properly hydrated for the next morning's long run. Everyone else at the party also brought their own bottled water because you don't have a social life outside of triathlon. Oh yeah, and they all showed up by 7pm and left by 10pm.
You mention a race and somebody responds "running or biking" and you are again forced to explain....
You wear your bathing suit under your work clothes to make a fast transition from work to swim on your lunch hour.
You name your two new puppies Kona and Hawi
Your significant other wants dinner out and a movie, so you agree, but fall asleep during the previews.
You've spent more on bikes in the last 10 years than you have on clothes for the past 40
Somebody hands you a cup of water and you have to restrain yourself from pouring it over your head.
You forget that talking about daily LSD and speed weirds some people out.
You feel like you took the day off because all you did was swim 3000 yards.
Cars pass you on the road when you're driving and you either drop back to get out of draft zone or speed up to attack!
You haven't bought work clothes in two years, yet you own bike shorts made by every manufacturer under the sun and can recite the merits of CoolMax, Supplex, etc. in your sleep!
You know you could make a killing at Jeopardy if only the categories were:
- Past winners of Hawaii Ironman
- Legs shaving techniques
- 40-30-30 diet
- Aerodynamics racing wheels
- Gastrointestinal problems and long runs
- How to justify a $4000 bike
When asked, how old you are you answer 40-44.
Your training is more limited by available time then how far you can run.
Nobody believes you when you say 'Never again!' (should be familiar to first time marathoners).
You need a picture for a job application and you only have race pictures.
You use running T-shirts to clean your bike.
You think there are only two seasons during the year: racing and off.
You clean your bike more often than your car.
When asked to mow the lawn in 90 degree heat, you say that it's too hot to do that (and you mean it) and then an hour later you go on a century ride because its so nice out.
You tell your co-workers that you are going to "do a long brick" on Saturday and just expect that they know what you are talking about.
You are convinced that if you rest more than one day, your muscles will atrophy, your ultra-fit body will turn into a pile of goo and everyone in your age group will beat you.
3/22/09
Swim like a fish
This weekend was the total-immersion fresh-up to be ready swimwise for the upcomming season. I took a first beginners course two years ago and went this time together with Irina for a second time. I focused on rotation and on how to save energy and indeed learned some important things:
- I have to work on my core strength and have to focus to swim "on the "Latissimus" muscle" to be pushed forward by the water
- maintain body-tension and push back the arm/hand as much as possible towards the back
- 
www.swimmersguide.com is a great website to find pools around the world! Check it out.
- www.finisinc.com are selling great equipment. Unfortunately not yet internationally. I ordered a special snorkel to focus more on the technical swim.
- "Swim slow to swim fast"
Happy laps!
3/8/09
ski vacation!
One week of skiing in Saas fee with great sunny weather. We had a view at 9 4000m-high mountains and fun, fun, fun. Very impressive. CLose to that:
http://www.tgrmedia.com/tgrclips/hilifetrailfastwm.htm
http://www.tgrmedia.com/tgrclips/sagefastwm.htm
1/25/09
First training peak in 09
entering the thrid week of solid consistent training is really pure joy after being nailed down to the bed with flue. last week my body really had to struggle to adjust. pain is weakness leaving the body! huhaaa. let the season come!
Monday: Swimming
Tuesday: Spinning
Wednesday: Running/Swimming
Thursday: Spinning
Friday: Running
Saturday: Rest
Sunday: Running
Maybe I have to throw in a little more swimming...
1/4/09
12/31/08
12/21/08
2009 strategy
Hi folks out there, hope you have a good time?!
Eventually I find this year some time to do a proper training planning for 2009.
1. Current Situation I lost some considerable fitness due to unbelieveable lazyness after my first IM (Switzerland 2008). I basically didn't move for three months.
2. The Goals 2009 are to do another IM and 1/2 IM; this time with reduced time needed:
- IM: sub 14 to 13:30 h
- 1/2: sub 6:30
3. How to make it
- training, training, training
- Some short competitions to get in shape before
- swim: intensive courses before the competitions plus another total immersion course in the beginning of 01/2009
- bike: intensive spinning and a new bike? - not sure yet by all means I am planning to paricipate in a road bike competition
- run: some more joggs as 2008, throwing in some local races? marathon zurich?
- after all: only rest for a month after the IM to prevent the lazyness from taking over!
A lot to go for...
let's rock!
12/7/08
11/27/08
wintertraining
despite coldish weather, I keep up the training. Nowadays I started spinning again in the migros (puls 5) fitness center , going to the swim hall (Zürich City-bad) combined with running outside along the limmat. My trainingsprogram 2Peak is saying: "Tage bis zum nächsten Wettkampf: 192" - Only 192 days left to the next competition. Time is running...
11/2/08
Trainings revival
This week was the first since the IM Zurich, I started to train again. Meanwhile I gained too much weight and lost some endurance power. Time to change and speed up.
Monday: Running
Tuesday: Swimming
Wednesday: Running
Thursday & Friday: off
Saturday: Running
Sunday: Swimming
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