I R O N K A I S A

So NOW the winter is reality in Denmark… it is cold and snow and lot’s of ice. So, you might have thoughts in your mind like; how to train in this weather…These are normal thoughts, just you watch your steps, specially when training outside
See my 10 tips for you: Read the rest of this entry »

Here we go… only 5 nights to sleep, and your raceday is going on! What can you do and think to be ready for The Day.  Watch out, like we say “its all about standing in the startline on the racemorning, and being ready”

You want to be ready for the race? You are almost there

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While I am myself recovering from the accident, I can use my time in giving some good advice for all you, racing in Challenge Copenhagen in couple of weeks

from specialists

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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

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!!!

Today the training was continuing on Fuerteventura, and I even got ” a photographer “Mikael with for the ride
I had also more good company with on my ride today

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 15. august is a special day in Copenhagen: for the first time in its history, there will be a full Ironman race in the town Read the rest of this entry »

This morning was one of the dream mornings for me: early up and drive down to the sea,  ready for the swim in the open water; sunshine, no jellyfishes (yet ), flat and clear water Read the rest of this entry »

going for triathlon, get a real triathlon bicycle

Do you need a tri-specifik bike, if you go to do a tri-race ??? Read the rest of this entry »