Getting closer

My last weeks were taken up with good training sessions and two races - a shitty one and a good one.  The first one was Xterra Sardinia, new territory, but that was not the problem. I had a virus 5 weeks before. I had to stop training during the first 3 weeks of that at and the other two involved just light training. After having lots of weeks in the south with great training days it did not make me nervous, because I´m an athlete that doesn’t need so much training, but lots of regeneration. So the break was also good in some ways, as compensation for my earlier training. But the Xterra race was at the end of my first 2 weeks back into training and it came just too early. I realized after only a few metres in the swim that it will  be a training day, and it was.

Because of that experience, I decided to sign up for a middle distance race 3 weeks later, just for training, to prove my performance. That was a good idea. After working on my swim in the last months I was able to get first out of water, which is not that usual for me. Even though I had trained lots the week before, I felt strong on the 95km ride with heavy wind and did a 35km/h. So I had a big lead coming into second transmission. I felt happy that I did not have to work myself too hard on the run. But that was a mistake. I did not know that there was a second late entry in the race, who was not on the start list - a very fast Czech middle distance athlete. And her strength is on the run. So after one loop of 3 jogging in IM speed, Hans told me that I lost half of my lead. Everyone who can count knows that it would be hard for me, to hold the lead until the finish if I keep running like that. So… the last 14km became a thriller as I knew that there was someone with fresh and fast legs behind me, but I was lucky to hold the gap and won the race with a 2-minute lead.  I learned again that a race is finished at the end and not one metre before. 

After the race and some recovery I travelled to Switzerland to do some final sessions in preparation for Norseman, including some good mountain biking and hill runs. I loved it... especially the runs. I do most of it at very low intensity, but with much oxygen for my muscles combined with a low gear, so it is a real power workout, and, for me, the best way to get some strength in your legs.

After my return from Switzerland, the Challenge Week started and this business kept me away from too much training in my recovery time. One of the most important things in long distance triathlon: always compensate what you train: a good week of training or a race is not worth it if you do not recover from it until you reached a higher level. It’s good that on the one hand I really love the sport, but one the other hand I´m also little “lazy” and love to recover. So I always like my off time from training.

I´m quite often asked why I do not race more often each year and the answer is - if I have a real important race I need to focus on that. I need that time for special sessions but mostly there is another reason - I need to collect my energy.  My former coach Bennie Lindberg once said: Building up performance is like blowing up a balloon. And racing is like taking some of the air (energy) out of it. For shorter distances it is ok, but not for the long one.

That is why I just do some test races to see where my level is but focus on good training and recovery in between.  I want my batteries to be filled up for my most important race and this year it is Norseman, and later Challenge Henley on The Thames in England. Over the last years it was always my secret to be strong on the hill at the end because I was fresh in my mind. My body was kind of tired last year from lots of work but my mind was full of energy to hold my lead. This year I was lucky that I gave away some work in my office and was able to focus more on the training. So also my body is feeling stronger.

Here is the break in the blog because race day at Challenge Roth is coming. I like so much that Line and Kalle are racing, and Dag is there to watch the race. Good to see the Vikings again.

Chrissie Wellington with new WR in Roth

So… here we go again. Challenge Roth is history with 2 new world records and a new dimension of long-distance racing. It was great to be part of it. Every year I “use” the Challenge race to do one of my most favorite and important units before an iron distance - I ride the 180km in a relay. It´s not that easy to motivate yourself to race that long against the clock in the same way as if you´re racing the complete distance, but it’s still great training. Because of the late start for the relays we had lots of wind on our second loop. Hard but better for my preparation for Norseman. Hans did the swim and came out with a great 52min on the 3,8km so - to keep the level high - I had to race hard J. In the end, that meant a new personal best on that course with a 5:03 on 180km TT. I´m quite happy about that, because of still having heavy legs from training in Switzerland and 4 days working on the expo. Big respect to my brother, who ran a fantastic marathon in 3.24 without any training. He just did it so we could get our training session done. Big thanx for that.

Now we´re in the last 3.5 weeks before Norseman and the long sessions should be nearly done now. It is time for some last quality units, but you should not get really tired anymore now. Just have some good stimulation of the muscles.  Compared to the other distances, on the long distance the taper phase is more important at the end than anything else. You can be as well trained as you want to, if you´re not recovered and fresh you will have a hard day out there. So make sure that your training days are getting shorter now and that you have enough time to regenerate your system. Now it is time to get your stuff sorted for the race, to be sure that you have the right clothing, nutrition and support on race day. It is good to start soon with these things to not get pressured in the last week.  Remember - the day is long and the real race starts at Rjukan. You will lose lots of energy in the swim because of the cold water and on the bike because of the long hills and also cold temperature. So make sure that you always save some energy for the run, also on your first, flat 25km until the hill starts. You can make up so much time on the bike but if you go too hard, you will lose it later on the run again. I would also advise changing clothes after the swim is completed. Ok… I guess some of the Vikings are able to handle wet clothing up on Dyranut in 7° degrees but the body still needs lots of energy to heat up the body. And this energy you cannot use for muscle work.  The minutes you will lose for changing you will gain back later.

So… like I said before - train hard and race smart on the 6th of August!  That’s what I will try to do. I´m back in Switzerland for the last units - shorter hill runs and workouts on the bike.

I was asked what weather I would wish for on race day. I would say dry, but the colder the better, and no bad weather at the end meaning the mountain has to be closed.. that’s how I like it.

I wish you all a good time in training and recovery… stay healthy!

Yours Susa