Crazy Germans

Since I was asked, here is a picture of our Christmas tree with real candles. It sounds crazy, but it looks really pretty. Having an awesome time in Balingen btw, spending time with my folks.

Now I know why

I had such a hard time yesterday clipping into my cleats. Seems like after years of use (9 I suppose) the little hook is finally worn off. I can't believe I gave to replace these now, with only a few months left before the garmin vector pedals come out.

Powercranks week 2

So I just finished week 2 of training with my powercranks. I didn't change much compared to last week, trained 3 days this week indoors on my my trainer and did 2x15 min with an easy to moderate intensity. Sometimes it seems actually easier to go harder, but my resistance unit gets too laud, and I am worried about my downstairs neighbor. Slowly the pain gets replaced by boredom, which I guess is a good sign.
I finished off this week by doing a 50 mile ride with the Golden Gate tri club. While it did hurt in the end, I was able to all the way, which was great. We'll see how the legs will do tomorrow at the Christmas relays.
Maybe a few more rides this week, but then I am out for the Christmas break. Next year should be fun!


Here is another video on powercranks. This time with Mirinda Carfrae, must be good then I think ;-)

Powercranks Week 1

Quick summary on week one using the powercranks. Set up was easy since I had a matching BB in my old faithful Giant TCR. Decided I better get some indoor trainer miles in before heading out on the road. So here is what I did:

Monday: 2 x 10min small chainring, easy. Yeah, it hurts

Tuesday: 2 x 12min small chainring, easy. Still hurts

Thursday: 2x15min, second 15 on big chainring (growing up), medium effort. Feels OK (as in not great)

Saturday: GGTC pre Kona viewing ride: Wasn't brave enough to go out all unlocked, but left the house in the unlocked position and rode to SB Presidio. Clipping in was interesting but I think that relates in part to the fact that my cleats are worn. Then locked them so they operate like regular cranks and rode with the group to Tiburon. There seemed to be some confusion and I found myself alone so I decided to unlock the cranks again. That's about one hour to get home. This time it felt pretty good. Still not as swift clipping in, but had no problems riding. Eventually caught up to Virgilio (OK, he was waiting) and we made the return via Bunker road and a small headlands loop, where it happened! I did manage to get out of the saddle! So excited! Had to shout out loud! OK, only for a short bit, but I did!

What's next? I'll keep the trainer rolling a few more times, but I think I am ready for some outdoor rides. Cool stuff.

Also decided to post some videos here. I will try to find a good balance between advocates and charlatans.


Power Cranks Review: Part II from MovePress, LLC on Vimeo.

My Christmas Tree

Looking around in the Marina I got inspired tonight to pull out some of the christmas decoration that I had in a box somewhere. Short of buying a tree, I thought it would be fun to decorate my bike. Here it is! Happy Holidays!

Marin Headlands - so awesome to have this outside my front door

On my way to the Northface Endurance Challenge aid station, manned by GGTC, I captured this awesome footage of a section of the coastal trail. How awesome is it that we have this amazing terrain so close to San Francisco. Aren't we lucky that the Marincello development failed (http://en.wikipedia.org/wiki/Marincello) and we have this land available to us to enjoy.

New training toy - Mission iSUB9

After entertaining the purchase of PowerCranks for the last 3 years, I finally gave in. Thanks to a 'steal' on eBay I am now the proud owner of set of PowerCranks. These clutched crankarms operate independently and are supposed to optimize your stroke efficiency, akin to doing single leg drills - only during the entire ride.

There have been a few studies trying to analyze potential performance benefits, with mixed results. Some focused on VO2max in a short TT style training regimen, but none to my knowledge have analyzed a typical bike-run pattern that would be applicable to me. I see the most benefit in this combo, ie. pedal more efficient (but not necessarily faster) - then put in a wicked run. Time will tell. I shall report back in a few weeks. Oh ja, and I wimped, I go the lock-out option, so I can keep up with the crew.

Now it's time to actually use them, which should be fun ;-)

 

Stefan's new toy

Interested? --> powercranks.com

M2Rev Productions

Today we went out for the second day of footage taking for some fun videos. Georgeous day, but fall is hitting for sure. Now it's back to the cutting room to make the movies happen. Stay tuned and get ready for some fun indoor workouts featuring local SF footage.

Eyeing 2012

Action item #1 for 2012: swim faster
Check in at Koret, 3000 yards, not bad

2012 - Yes that's next year

A lot of you have asked me which race I have signed up for next year. Well -  I still don't have an answer. Truth is, where do I take it from here?!? I am looking back to a fantastic year of racing (plenty of other good things, but this blog will focus on racing). Aside from qualifying for THE Kona slot at IM St.George (AG8th/42nd OA), I was AG 2nd at Full Vineman Aquabike, and AG 1st both at the TriCal Escape from Alcatraz and the Big Kahuna Half. Combine that with a sub 10 in Kona and let's face it, that's a great year ;-)

So what's next? I always needed a motivation to race. I remember running along Coastal with Daniel in spring 2011 tallying up the splits and discussing with him if a sub 10 was possible in Switzerland (my first IM). Well as it turns out it was possible. OK then, seems like Kona is a possibility and even though I never announced it as a goal, I was aiming for a slot in St. George. After an amazing day of racing on a magnificent course I earned my ticket to Hawaii (with a flat at mile 110 on the bike). Kona really didn't have any goals, I just wanted to see how I compare to the rest of the world that can afford this sport.

Again, what would be the motivation for 2012! AG podium at IM? Sub 9 (I am shaking writing this)? Go Pro (not the helmet cam)? Needless to say these are exciting options. But it's a balance as we all know. There is a relationship that means more than any damn split to me, there is work, family, skiing, climbing, beer and ice cream. The question is - what can I achieve and what do I want to achieve? I am too old to consider going pro (saddest statement in this blog). So that leaves me with option A or B: Shooting for an IM podium seems legit if I train well and have a good day. Sub 9 would be darn cool, but I guess that means some serious speed to be discovered (suggestions where speed can be found are welcome, hold the comments about my swim split). With IM's selling out left and right, I better make up my mind ;-)

Update:  Just found another motivation. M2 wants to bring down the Kaiser in 2012. We shall both hurt!

Priceless!

That offer from Finisherpix snug up on me and I caved in to by my 'personlized movie'. While I was doubtful that it will be worth the money, I am happy I did. Here are a few pointers:

• I am ahead of the curve when it comes to taking off the speedsuit (said is not true for the swim time)
• Look how crowded it is at the bike start and compare it to the Kuakini turnaround (hint: no change)
• Observe the aggressive line I took at the turn around on the bike (I must have made up at least one position)
• Sorry slow-finish-chute-guy I didn't mean to pass you

It's amazing and you should go! IM Kona Race Report

Wow, what an experience. Maybe I didn't do all my required reading, but the days in Kona were just amazing. I mean the town is dripping triathlon, it's oozing swim-bike-run out of every pore, it's lathered in tri-something and it's sweating multisport. Short: It's Tri - headquarters of the universe for one week. I know it's tough to get to, but boy - what a trip.

The days leading up to the event:

I arrived on the Big Island on Wednesday and quickly registered. Loaded (!) with my super swag (hmm - a miniature size Wheaties box, an anti fungal wipe, some band aids and a poster) I checked into our condo on Alii drive. Pretty cool place with the ocean effectively in our bed (I consider that good, others might have hated the crushing waves 24/7). That day I also picked up Nicole, who came straight from Europe and was time-warped by 12 hours and sat on 3 planes (3 = tri, you get it) for 24 hours just to get here.

The next two days I spent swimming in the morning with fellow GGTC'lers KC and Sandrine or spinning the legs on Alii either in my runners or on the bike. I really don't do much in the week before IM, just make sure that the gear works and to easy the nerves. I must say the pre-swim is pretty cool with a floating coffee-bar at the 'turn-around' which is conveniently moved closer to shore. One night we had dinner with Mary and her family who came to Hawaii to see me and to celebrate her wedding anniversary. I managed to stay on SF time, which meant going to bed at around 9 and getting up at 3 to 3.30. Perfect preparation for race day. So yes - Kona I am ready for you.

Race-Day-Ready:

3AM race day. Waking up to the classic 'Hells Bells' alarm (backed up by Nicole's melodic harp alarm). 1st task is to drink 2 cups of coffee and wake up. Then some hot cereal+banana while reading emails and the news. At 5 Nicole drove me to the start where I checked in. This process was amazingly efficient, so I had plenty of time to pump the tires and load the bike with GU's, salt and water. I left transition again to hang out with Nicole. But no matter how much time you have, the clock is relentlessly ticking away and at 6.15 I entered transition again for yet another trip to the restroom (how many times do you really need to go I ask?!?). Before I knew it I was in line for the swim start. Everyone has to get into the water via a small set of stairs and then actually go into the water as the beach is somewhat narrow. So we floated for about 20min waiting for the canon to go off. And it did! As usual I assumed that overnight I became an ueberswimmer and lined up 3rd row only to find myself being passed left and right (pretty sure also below, not certain about above). Contrary to the other races that I have done, this never stopped. Not once. I now understand when people talk about the battle of the swim and being kicked, etc. Yeah that's what happened. At one point I got hit on my right goggle and I thought the supersuction would actually pull the eyeball out of its socket. A quick release of suction prevented that ;-) It was nice to see fish and divers to keep me distracted. Like pretty much in every race now I thought about how awful this is and that maybe I should just stop. Seriously. I need to work on this. Sandrine suggested to put these thoughts into a balloon and let them float away. Neee, that doesn't work. But I didn't come all the way here to stop, so I kept swimming. So here I am at the swim exit! Swim split 1:11:41. Someone stop me from doing another one before my swim improves.

Ja aber jetzt! Now we are going to bike! Love it. Since I hadn't gone to preview the course I had no idea what to expect. I never preview the course. What's the point - I can't remember Nicole's birthday so you expect me to remember that at mile 27.4 is a good spot to eat a GU?!? Anyways, bike was a blast. Some might say it was an easy day, those I ask to TT me any day. There were plenty of aid stations, great work. I altered between Powerade and water (and water over my head/back). I had my 310XT remind me of a salt tablet every 30min, and took a GU every 45min + the XXXstrength water bottle of 800 calories Cytomax. A lasting memory will be how competitive the field was. I usually clear most people by the halfway point but this time I could see a constant line of cyclists ahead of me. I loved the climb up to Hawi, I think that's where I passed most people (Kaiser-style). I saw Kathy in her flashy Trifiniti gear cutting through the winds (which I think were strong I may add). I expected to see SFTRi-Brett, which whom I had an unofficial battle, but never did. How can you miss a tall guy wearing a Hello Kitty shirt?!?. The downhill from Hawi was a blast. Man ... really the whole bike leg was awesome. Sure we had some headwind coming back, but that's the same for everyone. I saw some clouds and had the inner laugh thinking about M2 and his words reminding me 'you want to see clouds over Kona'. There were clouds! As I was passing through the 'death zone', I thought for a moment I should try to break 5 hours because I could brag, but I opted to safe my legs for the run and came home in a formidable 5:01:44. I think it was because I chatted up Norman Stadler the day before at Lava Java. Norman you rule. Icing on the cake was to hand off my bike to Kahn who was a catcher in transition. Nice to see familiar faces on course. Next blitzed through transition, since all I needed to do was to add socks and runners, and out on the run I was.

Run: Over the last few races I always felt like a superhero and went out on the run at some super-olympic pace well below 7min/miles. This time I mentally prepared and told myself 'bad Stefan - no ice cream for you if you go out that fast'. Consequently I am eating ice cream every day since Kona and had a great run. I made sure to run around a 7.20ish-min/mile in the beginning and that was wise. Just after transition I saw Nicole on the course, who denied me a kiss because she thought it would get me disqualified - I love her! Cruising along Alii was great, tons of people there cheering you on telling you how great you look and how close to the finish you are. Are these all politicians? Mile 4 brought a quick pit stop (made my day) and after the first turnaround I finally saw Brett ... math is incredibly difficult during a race - but I was able to estimate about a 2mile lead. OK, no slouching now. The course returns along Alii and I made sure to stay hydrated, well fed and cool. I am advocating ice down the pants both back and front. It's awesome, it's fabulous, it's on the rocks, ... I truly believe that the ice cubes along the big veins (femoral vein - I am an MD) help cool the returning blood. Just as we were leaving town Nicole ran alongside with me, which was a highlight of the day. Now I was on the Queen K, essentially the first part of the bike leg, only that now you have time to appreciate the lava fields left and right ;-) I saw the top pro's come in, trying to cheer on Andy and Faris, great race guys. I started to pay attention the mileage markers and was looking forward to the turn into the famous energy lab (contrary to the name it is famous for sucking energy out of you). Here a quick descent with a bit of a flat stretch does nothing more but make you turn around to run it all back up. Second chance to high-five Brett (and time check him of course - 10min gap - ui - better keep it up, this guy can run). Here they also strategically placed the banner from the Ford Motivational Mile, which operates for drivers of all makes and models. Mine had a sweet message from Nicole (20 characters limit is a record for her). It really helps and is something to look forward to and to cherish for the rest of the race. So now I just had to make it home. Sure my pace dropped a bit, but that seemed perfectly legit (the mind is so weak). 

Turning onto Palani road is the second best feeling of the day only to be topped by the turn on Alii for the last time this year - some magic power infuses a drug in your body that would top the price of gold if it could be synthesized - it's amazing - all of a sudden you can run like you were trying to catch the Muni bus. Despite this 'triathlete-high' I actually volunteered to slow down and embrace the moment. I let the guy in front of me have his moment, I let the guy behind me pass me - sure I settle for 279th then ;-) So marathon - I beat you again - 3:23:56.
Overall time of 9:42:32 (that's a PR) and stoked to have had the opportunity to race on the big island. Aloha it was an honor. Island if you would ever want to bless me with a crown I will not throw it away! 

See me finish and hear Nicole scream:

And if you ever make it to Kona, make sure you stay until midnight. It's the biggest finish line party you have ever seen!

This joy ride wouldn't have been possible without Nicole who shares our time with this sport. Thank you for that. I was excited to see Mary and her family on the course, my friends from the Golden Gate Tri club as well as from M2: Sandrine, Kahn, Falk and Ivy. I absolutely want to thank Duane from Trifiniti for allowing me to realize ALL my triathlon dreams and providing super solid race and training advice. Kaiserliches Dank to M2 - for Kona insights and superfun bike classes. I owe much to your motivation to become a class German cyclist. Thanks to all the folks back home in SF and Germany / Europe for tracking and some serious 'mitfiebern'. Special thanks again to Brett - we never spoke about it, but it was fun to have a real competitor out on course that day. 

I've been asked what's next. Stay tuned. Blog about 2012 goals is work in progress.
Aloha!

Stefan

Marin Headlands Trailrun with GGTC

Amazing Day in the marin headlands on a fun paced run with GGTC members. I don't think I've ever been that hot when running over there. Great fun, me want more.

Oh aquatic park

You'll have a hard time beating this!

Irionman Support Crew

Thanks for being on the course: Nicole, the White's, Kahn and Ivy. Many thanks to training partners from GGTC, Trifiniti and M2!

Good bye and Mahalo Kona

You awesome make us happy island!

Kona airport observations

Funny, when I landed here 10days ago this place was busting out of its seams with uberfit, lean Triathlon machines - now it seems like your average US airport with the usual spread of bell shaped curves ;-) We also gained a few years ....

10 days

With Nicole - nothing beats that. Aloha from Kona, we may be back when I'm 81.

Choices, choices, choices

What to watch this morning? Oronman CDA, ITU triathlon in Kitzbuehl, Formula one or watch the Golden Gate triathlon live?

Giro Bella Century

What a nice day out in Sonoma for the Giro Bello Century. Good company with fellow GGTC'lers. Climb to Geyser peak is my new favorite. Please Sonoma county find some dosh to repave the roads

If only we had tiki huts ...

... Aquatic park swim would have been perfect. But at least it was finally warm, I might leave the neopren cap at home next week. Sorry still too skinny for sans-wetsuit.

Contemplating

Should I get up at 4.30 for a trailrun. I think so