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Month: August 2011

Hope you are going good with your recover?

Posted by Kaisa Ilvesmäki-Jakobsen on August 18, 2011 Leave a Comment

For those of you, who on Sunday came through an Ironman, congratulations! You made your goal! Just to get on the startline, without having any injuries, is worth of saying congratulations! Now it is time for recover, and the better you do it the quicker you are ready for training again :-)

To get well on with recovery, it is important to take care of your body. A full Ironman is a hard pressure all the way through for your body, and now it needs a good rest. The first week your body is still working a lot and trying to repair all the damages after the race. This is why you might:
– have difficulties in sleeping; if so, try to take a nap in the afternoon, relax, warm baths, maybe a “fall-in-sleep” pill
– get “heat waves” feel warm in your body: if so, keep your bedroom cool, light blanket, cool showers
– have a hunger and thirst feeling; if so, eat and drink, but remember not to intake crab; unhealthy food. The richer your food is in vitamins, minerals and antioxidants, the faster the recover goes. Remeber the proteins, 1 egg a day is good, and lots of fruits to balance out the antioxidant attack on your body.
– get a massage, and then the week after, one more good massage. Works wonders.
– small damages ? try to cool it. It normally works until 48-72 hours after, but still…if you come home after a small bikeride, and the pain is there…put ice on  (that is …unless it is on the part that had contact to the saddel during the race…..then just stay off the saddel !)

In your training, watch out:
– in the first week just light walks, swims, aquajogging, maybe cruising a bit on a bike. No running the first 10 days, that is the way to reduce risk of injurys
– second week, keep yourself still “low moving”, no pressure in anything you do, and train only if it brings you fun!
REMEMBER….this is the risky week. You have great shape ! and you will start to feel fresh ….and so you might think that it is a good
idea, to use all that training and good shape for something, like a small bikerace, a run, drop the freinds on the sundayride or run ect.
DONT, your tissue and muscles are not recovered yet !(unless your are an elite and expert in recover, and dont need to read this)
– 3. and 4. week you might start feeling, that you really really  like you want to train hard again, but be patient, stay cool for 4 weeks, and then, feel your body what it says. If you can ride a tempo ride of 30 minutes without feeling exhausted, you are well recovered, else take one more week off from heavy and hard training.

And enjoy your “low season”, now you have time for the things you did not when you were training a lot . And remember… make plans for your next season :-) And see you on the roads…

ps. here some more shoots from my training camp in Boulder:

 

swim kaisa swim

 

the fantastic roads and views

 

pool chatting: kaisa, tim, rinny, craig

 

the Ironman and the photographer

 

the famous switzerland trail, where you can run up in 2700 m 25 k :-)

Posted in: Uncategorized | Tagged: boulder, challenge copenhagen, Ironman, recover

More from Boulder, Dave Scott´s swim sessions at Flatrions Athletics Club.

Posted by Kaisa Ilvesmäki-Jakobsen on August 14, 2011 Leave a Comment

Every day is a new day, bringing us more new friends, more knowledge of training, whether it is running, biking or swimming. Lets look at the swim training this time. I have been a lucky one to be able to swim in Dave Scott’s classes. He is a great coach and still in great shape also himself. He is walking wisdom i would say. Many of the worlds top tri-athletes use him for advice or as coach. Just great.

Dave Scott swimclass

 

 

 

 

 

 

 

 

Posted in: Uncategorized | Tagged: boulder, bouldr, dave scott, swimming

Last days tips for Challenge on Sunday

Posted by Kaisa Ilvesmäki-Jakobsen on August 12, 2011 Leave a Comment

The crunching time is soon here for all of you going for Challenge Copenhagen on Sunday. Hopefully you are still calm and also mentally well prepared for the big day.

ready for the big day?

 

 

 

 

 

 

 

 

Here are some last  “TO DO” and “NOT TO DO”, that could be on your list:

– check that you have all your stuff for the race day for the final time
AND do it in good time.
– go through your race in your head = mental preparation. How will you react on different
things, if they happen.
– have your energyplan carefully prepared. Write it down. How many gels, bars, scoops of
powder in your bottle and so on. Make sure you get enough = minimum 60g carbo an hour.
– have a good sleep 2 nights before the race – this is the most important night! The day before
is anyway short, so friday night….make it count !
– be positive, enjoy the coming day & race!

Not-to-do
– change any gear, and try something new in the race
– loose your nerves the day before. Trust the training you have done, trust your will power.
– go out and party the last evenings…
– eat any specialities the day before or on race day.
– say to yourself during the race “this is the last time I will race Ironm…” because you know you will it again :-)

Have a fantastic race, and enjoy it, it is the day that you have been waiting for long time, and you have done all your training, so be there, and race well!!!

Posted in: Uncategorized | Tagged: challenge copenhagen, Ironman

A training day in Boulder

Posted by Kaisa Ilvesmäki-Jakobsen on August 8, 2011 Leave a Comment

Today was another training day, a little bit of running

Enjoying my long run

 

 

 

 

 

 

 

 

And a little bit of riding. I was trying to sit on Joanna Lawn’s wheel, and I did it also :-) Starting early in the morning, to be finished before the heat war really hitting…

Team Jomando me and Julie

Here we ride again :-)

 

 

 

 

Posted in: Uncategorized | Tagged: boulder

Boulder – we are back!

Posted by Kaisa Ilvesmäki-Jakobsen on August 7, 2011 1 Comment

It is just too cool to be back in Boulder; fantastic town, super training facilities, beautiful landscape, weather marvelous; 35 in the daytime and a dry heat, 15 in the night time, so no problems to sleep. Our flight arrived to Denver on thursday evening  and friday morning we started the day with a swim. But was not just any swim, as the coach was Jane Scott, Dave Scott’s sister, and in the pool there was also Craig Alexander, Chrissie Wellington and Julie Dibens… just to name some :-) It is just cool to “train together” with the best ones in the world.(even i had to jump 2 lanes down, because i am not a fish like them).
So why is that good ? Because they are stars ? no…because they just put the training, and they really work out. They are concentrated, and
really do all they can. They just have a good work-etics, and that I like, it makes me work the same direction. Inspiration I think is the word.

By the pool, from the left; Julie, me, Craig, Chrissie

pool lessons

Posted in: Uncategorized | Tagged: boulder

A cool Garmin Forerunner 610

Posted by Kaisa Ilvesmäki-Jakobsen on August 2, 2011 Leave a Comment

Forerunner 610

 

With the fantastic august weather, I put a new Garmin Forerunner 610 around my wrist :-)

Posted in: Uncategorized | Tagged: forerunner 110, garmin 310 xt, garmin forerunner 610, train

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