to california for a nice week in mr Arnold land :P
this week was very tough, i had a kind of 2 sets of 2 very hard days, Wenesday/thursday and saturday/sunday and with a long run on moday. the totals for the week, 19.6 of swimming, 590km of riding and 109 km of running, 2 gym visits and around 34h in total. I had a 3000m swim time trial yesterday morning and after that its all about recovering.
Needless to say that i was very tired on sunday :P
flying tomorrow to cali for the race and camp, updates as soon as i get my hands in a coputer!!
Tuesday, March 31, 2009
Saturday, March 28, 2009
my good friend Nico at cape epic...
very nice pic of nico pfitzenmayer and her partner Alison
go nico!!!
Wednesday, March 25, 2009
The vitor post
Vitor is the name of my massage terapist and friend that is also the closest to a girlfriend that i currently have, why? he is the only one that puts his hands in my Butt :P
The SOB tortures me once a week and while i scream he laughs out loud
he looks like this
I know, he is ugly but if you see him around please kick is butt really hard...
Now enough about Mr vitor, i havent done much other than training lately. I had my race on staurday and had a good fun and besides being around 3 min gap to the winner Bruno pais i was around 20th (dont care much about classification) that is to say that in around 3-4 min 30 atheltes got to the finish line, yes, impressive. The amount of young guys in the race is just amazing and they are bloody fast too.
I had way better legs than last weeks race witch made me feel motivated and this weeks workouts have been very good as well
Special Kickass workout today, 130km ride in the morning and a 2h workout in the track in the afternoon (5X3000) followed by another 5h ride tomorrow morning...... that will be nice.
Im almost on my way to the Team timex camp and of course california 70.3 next door. Last weeks totals where 17000m of swimming, 18:30 (590km) of rididng, 4:50 of running and two gym sessions
Like i said this week is hard and then ill see what kind of improovments i have done in oceanside
More soon
Oh vitor....menos
The SOB tortures me once a week and while i scream he laughs out loud
he looks like this
I know, he is ugly but if you see him around please kick is butt really hard...
Now enough about Mr vitor, i havent done much other than training lately. I had my race on staurday and had a good fun and besides being around 3 min gap to the winner Bruno pais i was around 20th (dont care much about classification) that is to say that in around 3-4 min 30 atheltes got to the finish line, yes, impressive. The amount of young guys in the race is just amazing and they are bloody fast too.
I had way better legs than last weeks race witch made me feel motivated and this weeks workouts have been very good as well
Special Kickass workout today, 130km ride in the morning and a 2h workout in the track in the afternoon (5X3000) followed by another 5h ride tomorrow morning...... that will be nice.
Im almost on my way to the Team timex camp and of course california 70.3 next door. Last weeks totals where 17000m of swimming, 18:30 (590km) of rididng, 4:50 of running and two gym sessions
Like i said this week is hard and then ill see what kind of improovments i have done in oceanside
More soon
Oh vitor....menos
Sunday, March 15, 2009
building it up...
well the fisrt big week is done and im already feeling smoked. It was at least how i felt at todays sprint duathlon (6/22/2). i finished probably outside the top20 (yes i know) i dont know for sure.
lets see, as i am starting to log my training again after a 2 year yatus i can say that this week had 31 km of swimming, 595 km of riding and around 100km of running. Had very good workouts in the track on tuesday (8*2000) and on thursday (10*800) and felt well swimming but yesterday and today i was a bit off (did i say a bit)
I will have another week of plenty of time in the road and a sprint triathlon on saturday, funfunfun
i honestely cant wait to get to california, lots of friends over there to visit and the team camp will be great as well :D
lets see, as i am starting to log my training again after a 2 year yatus i can say that this week had 31 km of swimming, 595 km of riding and around 100km of running. Had very good workouts in the track on tuesday (8*2000) and on thursday (10*800) and felt well swimming but yesterday and today i was a bit off (did i say a bit)
I will have another week of plenty of time in the road and a sprint triathlon on saturday, funfunfun
i honestely cant wait to get to california, lots of friends over there to visit and the team camp will be great as well :D
Sunday, March 8, 2009
porto santo and the transition
Well im sorry but i "forgot" to post how my first try-athlon of the season was...
I was 6th with a slow slow race. I would expect a bit more at this time but im far from disgusted with it, it was probably what i worth right now.
27min no feet swim (as freakin usual) loosing almost 4 min to the fast group of leaders,
a 253W AVG bike to a 2:30 slit and a 1:24 run made my day. Race wise its all i need to say :P
This week was easy to recover and make a small transition period to a diferent focus. I will have another 4 week block leading to Oceanside and during that period i will race 2 sprints, a duathlon and a triathlon. Hopeffully it will build some momentum and i sure need it right now.
My weight loss is in the right side of the curve but its a bit far from what i want, just look how huge i am in that pic :P
more sooner than you expect :D
I was 6th with a slow slow race. I would expect a bit more at this time but im far from disgusted with it, it was probably what i worth right now.
27min no feet swim (as freakin usual) loosing almost 4 min to the fast group of leaders,
a 253W AVG bike to a 2:30 slit and a 1:24 run made my day. Race wise its all i need to say :P
This week was easy to recover and make a small transition period to a diferent focus. I will have another 4 week block leading to Oceanside and during that period i will race 2 sprints, a duathlon and a triathlon. Hopeffully it will build some momentum and i sure need it right now.
My weight loss is in the right side of the curve but its a bit far from what i want, just look how huge i am in that pic :P
more sooner than you expect :D
Wednesday, February 25, 2009
Relax, Take your time
There are very few music/videos that give me chills (sp?) this is one of the musics that do so,just because of the video...
Im also taking my time although im not relaxed, im actually very stiff from the past 3 weeks.
Im not sure about the right miliage but from my head, around 110km of swimming more than 1500km of riding and around 280km of running, a severall visits to the gym in those 3 weeks, made me push a bit to the limit at the end of the last week. Not so much from the volume but from the intensity. track workouts, swim sets, 7km swims and a few intervals in the bike, short but fast, i had my share of this kind of stuff :P
Im now having a easy week where im really feeling the work done and i will race an Half ironman in Madeira, that will be fun. im still having some hard time fiting inside my wetsuit but its going the right way.
After this weekend, my buildup to an ironman will begin so im really looking forward to it.
Its strange how i was suffering with training a few days ago and now im already looking forward to more pain.........dumb triathletes
more soon
Im also taking my time although im not relaxed, im actually very stiff from the past 3 weeks.
Im not sure about the right miliage but from my head, around 110km of swimming more than 1500km of riding and around 280km of running, a severall visits to the gym in those 3 weeks, made me push a bit to the limit at the end of the last week. Not so much from the volume but from the intensity. track workouts, swim sets, 7km swims and a few intervals in the bike, short but fast, i had my share of this kind of stuff :P
Im now having a easy week where im really feeling the work done and i will race an Half ironman in Madeira, that will be fun. im still having some hard time fiting inside my wetsuit but its going the right way.
After this weekend, my buildup to an ironman will begin so im really looking forward to it.
Its strange how i was suffering with training a few days ago and now im already looking forward to more pain.........dumb triathletes
more soon
Tuesday, February 24, 2009
10 valid reasons for an recovery week
1- You start to feel that a day needs 30h to have more recovery time.
2- You Dont shave anymore because it may take precious time for recovery and its a hard phisical effort.
3- You take 15 min from the time the alarm goes of until you are in the water for another swim.
4- You sleep ready to take of to the pool
5- You dont use jeans anymore, you dont need to look good anymore, you just need to get the work done
6- Taking a shower after a workout is eliminated in the morning as you clearly know that in a few hours you need time to eat and go for a ride
7- Taking a shower after the ride may be questionable, time is needed to eat and a short nap besides, theres a run later on anyway.
8- You get grumpy
9- you look like a dead person
10- you search a chair everytime you stand for more than 5 seconds
Having said that, i will enjoy shaving this week :P
2- You Dont shave anymore because it may take precious time for recovery and its a hard phisical effort.
3- You take 15 min from the time the alarm goes of until you are in the water for another swim.
4- You sleep ready to take of to the pool
5- You dont use jeans anymore, you dont need to look good anymore, you just need to get the work done
6- Taking a shower after a workout is eliminated in the morning as you clearly know that in a few hours you need time to eat and go for a ride
7- Taking a shower after the ride may be questionable, time is needed to eat and a short nap besides, theres a run later on anyway.
8- You get grumpy
9- you look like a dead person
10- you search a chair everytime you stand for more than 5 seconds
Having said that, i will enjoy shaving this week :P
Sunday, February 8, 2009
looking like a pro ;)
at least until the photos of the post below. this is of course photos from the 80 km mtb race one week ago.this week was hard, not a lot o volume but plenty speed work that i havent done for a while now.
i dont have the total for the week in my head but 2 visits to the track, a 10km swim day (2 sessions) and a long ride today with plenty of watts to push where the highlights of the week. Enough to keep me indoors the rest of the sunday, weather sucks anyway.
One more week of the socalled speed training camp and ill finish it of with another visit to a mud site on sunday, yheeeey
Wednesday, February 4, 2009
cyclo-cross
watching cyclo-cross is really fun!!!
there are severall good videos of the world champs... really cool
there are severall good videos of the world champs... really cool
Sunday, February 1, 2009
Mud, Mud, Rain Broken deraliums and shitty hidraulics
This is the result of my day in the saddle at a 80km MTB race today.Absolutely miserable day of rain and as result the course was a mud pool for most of the way.It was a fun tough race but with 20-15km left i started loosing my hidraulic brakes, that where brand new, while riding 2nd place and with no option other than walk the downhills. To call it a day my rear deralium snaped a few kms later with around 10 km to go leaving me no choice other than walk and stand in the closest road waiting for pick up in the rain freezing to death....ok death is a bit over the roof but it was really cold with no dry clothes.
I had fun tough, the course was one tough cookie but i still managed to do like 3:30 of hard riding :D
One thing is for sure after severall rides on my beautifull 10 speed MTB bike, i realized that she (yes she) doesent have racing pedigree and i love v-brakes :D
to finalize my weekend ill leave the music that isnt abble to leave my head lately
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