Preparation & News updates
Update May 4th, 2012
The Ironman 70.3 in Mallorca is coming closer and closer. It seemed far away still, only a little while ago. But at the moment it is little over a week before the start. The body starts tingling and I am getting excited!
In the preparation, Mallorca has been explored: three weeks ago I was on the island to ride the necessary bunch of kilometers, little over 800 in total. I did this in the company of my father, for the eighth time already. Although the weather was not all that good, we had great cycling days and the training week was a success.
The running is also progressing really good: I am running fairly easy and my progress was confirmed in the "Drielandenloop" in Losser on April 1st: I ran the 10k in 36'44". A week after the cycling week in Mallorca I ran the Enschede Half Marathon. I had a cold and ran on reserve, but still managed to finish 30th in a new personal best of 1h23'45". So physically everything seems to add up. Now it is up to me to perform!
In the preparation, Mallorca has been explored: three weeks ago I was on the island to ride the necessary bunch of kilometers, little over 800 in total. I did this in the company of my father, for the eighth time already. Although the weather was not all that good, we had great cycling days and the training week was a success.
The running is also progressing really good: I am running fairly easy and my progress was confirmed in the "Drielandenloop" in Losser on April 1st: I ran the 10k in 36'44". A week after the cycling week in Mallorca I ran the Enschede Half Marathon. I had a cold and ran on reserve, but still managed to finish 30th in a new personal best of 1h23'45". So physically everything seems to add up. Now it is up to me to perform!
Update March 13th, 2012
The first challenge on the road to Lanzarote, the Lanza-road, is coming closer. Only two more months until the start of the Ironman 70.3 in Mallorca.
Since the last update, I have been keeping a very disciplined training schedule, where the training hours are gradually increasing. A flu caused a bit of a set-back, but luckily this was only temporary. The cross duathlon in Wierden (Lageveld) therefore was only a form of training instead of a serious test. One week earlier, the "Wilgenweard" Wintermarathon proved to be a successful test on the ATB with 80 demanding kilometers. And the last run in the "Woolderes" runs, I already referred to them in the previous update, went wonderfully well. After two 10K runs, this time a 15K run was scheduled. I lost some time in the last 5K of the run, since I was running on a finish time of round and about 57 minutes; eventually I clocked 58'59" still well within the hour, and run in heart frequency zones.
Last but not least I can present two great new sponsors for my Ironman4KiKa project: FFWD wheels, a renowned producer of Dutch hand-built wheels, will provide me with new time trial wheels. A three-spoke front wheel and a disc wheel. The tyres to go with them will be provided by Vredestein Two Wheel Tyres: the Fortezza TriComp.
I thank these two companies with their roots in the Eastern part of Holland (Zwolle and Enschede, respectively) dearly.
Since the last update, I have been keeping a very disciplined training schedule, where the training hours are gradually increasing. A flu caused a bit of a set-back, but luckily this was only temporary. The cross duathlon in Wierden (Lageveld) therefore was only a form of training instead of a serious test. One week earlier, the "Wilgenweard" Wintermarathon proved to be a successful test on the ATB with 80 demanding kilometers. And the last run in the "Woolderes" runs, I already referred to them in the previous update, went wonderfully well. After two 10K runs, this time a 15K run was scheduled. I lost some time in the last 5K of the run, since I was running on a finish time of round and about 57 minutes; eventually I clocked 58'59" still well within the hour, and run in heart frequency zones.
Last but not least I can present two great new sponsors for my Ironman4KiKa project: FFWD wheels, a renowned producer of Dutch hand-built wheels, will provide me with new time trial wheels. A three-spoke front wheel and a disc wheel. The tyres to go with them will be provided by Vredestein Two Wheel Tyres: the Fortezza TriComp.
I thank these two companies with their roots in the Eastern part of Holland (Zwolle and Enschede, respectively) dearly.
Update February 13th, 2012
Currently, we are already a month and a half into 2012. After moving to the new house in December I was more than curious what my physical condition would be like: I was hardly able to go training during that month.
De training schemes Frank Heldoorn makes for me work miraculously good however: my weight is dropping towards competition weight again (some 5kg's to go) and the first results of 2012 are above expectation. During the "Woolderes" runs - a series of 4 runs in the outskirts of Hengelo, held every three weeks starting in January - I planned on running a time of 40 minutes on the first 10K and then planned on going one minute faster every next run. However, on the first run I already clocked 38'14", and three weeks later I managed to do half a minute better, in 37'45". Still not on maximum intensity...
In the meantime, both the swimming and cycling must not be forgotten of course. But I am fully confident! Only three months to go until the first challenge, the Ironman 70.3 in Mallorca!
De training schemes Frank Heldoorn makes for me work miraculously good however: my weight is dropping towards competition weight again (some 5kg's to go) and the first results of 2012 are above expectation. During the "Woolderes" runs - a series of 4 runs in the outskirts of Hengelo, held every three weeks starting in January - I planned on running a time of 40 minutes on the first 10K and then planned on going one minute faster every next run. However, on the first run I already clocked 38'14", and three weeks later I managed to do half a minute better, in 37'45". Still not on maximum intensity...
In the meantime, both the swimming and cycling must not be forgotten of course. But I am fully confident! Only three months to go until the first challenge, the Ironman 70.3 in Mallorca!
Update January 5th, 2012
First of all: Happy Newyear everybody, and I wish all of you a wonderful year in good health.
The preparation phase for my first Ironman triathlon ran smoothly up until the beginning of December. Training at low heart frequency, making lots of kilometers and in between running some races at a reasonable pace (a.o. 38'40" on the 10K in De Lutte, early December).
After that period, I had to take an unvoluntary break, as 2011 ended with the second moving in half a year's time. The last three weeks of December therefore were occupied by working in the new house; all available time was fully used in order to have the new house ready before year end. That way, the running year ended "in style" with a cancellation of the traditional Sylvester run in Almelo.
2012, A new year, big challenges, and I am back on my training schedule! Only five months to go to the first sportive test, the Half Ironman (70.3) of Mallorca. This will be the first preparation race on my road to the "big" Ironman in Lanzarote, next year!
The preparation phase for my first Ironman triathlon ran smoothly up until the beginning of December. Training at low heart frequency, making lots of kilometers and in between running some races at a reasonable pace (a.o. 38'40" on the 10K in De Lutte, early December).
After that period, I had to take an unvoluntary break, as 2011 ended with the second moving in half a year's time. The last three weeks of December therefore were occupied by working in the new house; all available time was fully used in order to have the new house ready before year end. That way, the running year ended "in style" with a cancellation of the traditional Sylvester run in Almelo.
2012, A new year, big challenges, and I am back on my training schedule! Only five months to go to the first sportive test, the Half Ironman (70.3) of Mallorca. This will be the first preparation race on my road to the "big" Ironman in Lanzarote, next year!
Update December 1st, 2011
Currently, I am in my second month of training on my new schedules from Frank Heldoorn. I am gradually getting used to the "slow" endurance trainings. I am eager to go faster, but knowing the reward will come later, I am loyally sticking to the program. In the past seasons, the emphasis would be on running. My race bike would hang in the garage from October till March; now I am still road racing every weekend. Luckily, the weather also allows it. And otherwise I can pick up mountainbiking again. Something planned by the way for next weekend.
I also have to thank my sponsor Life Health, a local gym here in Hengelo. I am currently working out there, doing cardio and bike-running transitions.
Some results from the past weeks: October 29th, 10 Miles in 1h08'09"; November 13th, 7.5k in 31'20" (second place); and November 27th, 10.4k in 42'32" (cross country running).
I am satisfied with the progress, all activities still founding the basis for a hopefully top race in Mallorca, mid-May!
I also have to thank my sponsor Life Health, a local gym here in Hengelo. I am currently working out there, doing cardio and bike-running transitions.
Some results from the past weeks: October 29th, 10 Miles in 1h08'09"; November 13th, 7.5k in 31'20" (second place); and November 27th, 10.4k in 42'32" (cross country running).
I am satisfied with the progress, all activities still founding the basis for a hopefully top race in Mallorca, mid-May!
Update October 19th, 2011
On the 7th of October I ran some tests at Huizen, in the neighbourhood of Hilversum. Former world class triathlete and 2-times winner in Lanzarote, Frank Heldoorn, will be my personal trainer for the next year and a half in the road to Ironman 4 KiKa. I could not think of a person who is better qualified to guide and help me on my way to accomplish this challenge.
The tests consisted of cycling, running and of course swimming. Goal was to establish my maximum heart frequency. Frank made some training schedules and this week is the second week I am training under his supervision. I must say, it is weird to be running slower than I have ever done before. But if that is what will make me better and get the job done in the end... Look at it as retuning the engine in your body. By investing in running in the "fat-burning" zone, the total capacity of the engine is supposed to grow. Which eventually must lead to faster times and better endurance.
I am very eager to learn and excited to see what will happen. I will keep you all posted!
The tests consisted of cycling, running and of course swimming. Goal was to establish my maximum heart frequency. Frank made some training schedules and this week is the second week I am training under his supervision. I must say, it is weird to be running slower than I have ever done before. But if that is what will make me better and get the job done in the end... Look at it as retuning the engine in your body. By investing in running in the "fat-burning" zone, the total capacity of the engine is supposed to grow. Which eventually must lead to faster times and better endurance.
I am very eager to learn and excited to see what will happen. I will keep you all posted!
Update September 2011
After a year that was dominated by non-sport related issues (becoming a father for the first time, graduating for my MSc at Nyenrode Business University, and recovering from an injury) I have recently picked up the training for my triathlon challenges again. After being out of competition for nearly a year, I re-entered the triathlon circuit last August.
This resulted in a second place in the 40+ category during the Twentse Triathlon Tour – a local four day event, which includes a time trial cycling, an aquathlon, a duathlon, and a triathlon. Unfortunately, one week later, I had some bad luck during the Borne duathlon. In the team competition, my team mate Arnold Klieverik (runner) and I (cyclist) were in second position when my front tire fell flat. So we had to abandon the race and did not finish. One week later, on the 4th of September, I managed to retrieve a second place overall in the ¼ Rutbeek triathlon in Enschede. Final time was 2:07:22. Some 10 minutes slower than my personal best, but not bad after a year out of competition. So I feel I am back on track and ready to prepare for my challenge in Lanzarote, 1½ years from now.
Thank you all for your support and till next update!
This resulted in a second place in the 40+ category during the Twentse Triathlon Tour – a local four day event, which includes a time trial cycling, an aquathlon, a duathlon, and a triathlon. Unfortunately, one week later, I had some bad luck during the Borne duathlon. In the team competition, my team mate Arnold Klieverik (runner) and I (cyclist) were in second position when my front tire fell flat. So we had to abandon the race and did not finish. One week later, on the 4th of September, I managed to retrieve a second place overall in the ¼ Rutbeek triathlon in Enschede. Final time was 2:07:22. Some 10 minutes slower than my personal best, but not bad after a year out of competition. So I feel I am back on track and ready to prepare for my challenge in Lanzarote, 1½ years from now.
Thank you all for your support and till next update!
