6/20/09

weight and speed

Seen on www.shealynnbaird.com: YOUR health is YOUR choice:

Obviously there is a negative correlation between weight and speed, though speed depends e.g. also on muscle power and strength. However, when I had been 8 kg lighter, the calculator on a website would suggest, I had a 20 min faster race at a marathon distance. The calculator shows how much one gains/losses speed by additional/less body weight assuming all other parameters are unchanged (muscles, ...). http://www.runningforfitness.org/calc/

When I just think about it, any extra kg is a lot of resistance to carry for 42kg/26.2 miles. In a second step I compared then my BMI (bmi=32, age=35) to the average man:


Again it is very revieling and gives food for thought, less for my body...

6/19/09

indoor triathlon

triathlon - Bing Video: "http://www.dailymotion.com/video/x18ft_spot-promotion-triathlon-indoor-lom"

6/16/09

Becoming less wet while running faster? ;- )



Running and swimming in the refreshing summer rain is huge fun! The rain made me run faster! Did I become less wet running faster? ;-)

6/13/09

First Circling of the "Zuger Lake"


tri team zugerland & Zytturm-Triathlon Zug
http://www.triteamzugerland.ch/zytt...

Today I did the bike course around the Zuger Lake. Amazing just how many very nice place Switzerland got!
t-IM

6/12/09

The Meaning of becoming an ironman

Found at http://iamtri.com/profiles/blogs/what-it-mean-to-be-an-ironman
"The Meaning of becoming an ironman

What does it mean to become an ironman? It means to be poised to work hard everyday. You have to have a vision to become what most people think you can’t do. You have perseverance when things go wrong. You have to have the work ethic to keep going no matter what happens. We as ironman are setting example for our family, friends, and children. We do this no matter if people tell us this is crazy. Even if they think it can’t be done. The one goal we have is to become an ironman. The goal is to swim hard, bike fast, and run like the wind. We as trialthletes need strong nerves, patience, endurance, and strong will power. Ironman are respected, admired, and are honored. Do you have what takes to finish Ironman? The only question is you willing to see what it takes to become an ironman. The journey begins on a lonesome green belt trail. On an isolated morning swim at the local gym. It also begins on a solitary in the country just you the bike and the road. What dose the start of the race feel like the swim start is scary, memorable, and nerve racking. It will test every bit of your self confidence. With the swim over it is on to the bike. Are you poised oh yea! A great rid on the bike will prepare you for the marathon. The run will start us for the final test in the goal of becoming an ironman. You will hear cheering crowds at the end. Dreams of becoming an ironman can come true if you have unending pride when you cross the finish line. Anything is possible if God is with you. Ironman helps you build strong creatures. You will have a new insight giving 110%. Ironman finisher does 140.6 miles that’s a 2.4 miles swim, 112 mile bike, and 26.2 mile run. Crossing the finish line with family, friends, and God means everything it inspiration is the seed of aspiration. Finish the ironman meant everything to me. It was goal I set for myself. I always remember that Rome was not built over night. So I train to take one day at a time. I just had to keep in my mind finish no matter what happens."

6/10/09

2 days after my 3rd 70.3 IM in Rapperswil-Jona

I got a wake-up call. The race was soooooOOOooo bad. It took way too long (7:13 hrs). As I read in a post:

"every time you stay out late...
every time you sleep in....
every time you have another drink...
every time you miss a workout...
every time you eat junk food...
every time you don't give 100% and then some...
YOU MAKE IT THAT MUCH EASIER FOR ME TO BEAT YOU!!!"

So, I was beaten severly and have to change quite some things to get ready for the IM Zurich. It will be a transitional change for me. Triathlon is becoming a lifestyle rather than an event driven approach. Since I already finished an IM and several races.

"NO D.N.F." was my motto last sunday and in life.

Some more motivational quotes/quotations I found at "IamTri":

"Everyone has a limit. Not everyone finds out where it is!" (Erox)

"You're going to reap just what you sow." (Lou Reed - Perfect Day)

Courage to Start, Strength to Endure, Resolve to finish

"The more you sweat in practice, the less you bleed in battle"

Whenever I am struggling, which is usually during the swim, I remember Dory from Finding Nemo: "Just keep swimming swimming, swimming. Just keep swimming, swimming swimming..."

"Understand that this is not a dress rehearsal. This is it -- your life. Face your fears and live your dreams. Take it all in, yes, every chance you get. Come close. And by all means, whatever you do, get it on film." -Jon Blais
http://www.youtube.com/watch?v=9Vrjp2P0GlE

"Tri, and understand it"

Pain is inevitable. Suffering is optional!

"Let me win. But if I can not win let me be brave in the attempt"

"You can quit and they won't care, but you will always know"
Commander John Collins, Creator of Ironman

6/4/09

3 days to go


Link to the 70.3 Switzerland website

I am quite excited about next weekend, although I had only little time to train the last 10 days due to a cold. However, the race track in Rappersil is just awesome. It promises to be fun!

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

Down with a cold



the last days I was ill ...

12/31/08

Nike Just Do It

enjoy it live it love it

Spot Nike - Tag

du bist....


View My Stats