7. Red Bull Flight Day

Last Sunday I went to the 7th Red Bull Flight Day. You might ask what it is.
It's a bunch of over motivated people trying to fly (glide) from a 20 feet high ramp with their self build "plane". Pre-flight performance, flight/glide length, and design were major criterion that decided over victory or loss. 38 teams participated in this visitor pulling spectactle. The price for the first place was a private pilote education course which I thought was really cool. Maybe I will start next year too. 60000 visitors gathered around a little bay in Vienna too watch these people jump into the cold Donau

here are some pictures of last Sunday's heros:

you won't believe it but that was the winner...unfolded.

aaaaahhhhhhhh....down it goes

Pola's dog (Teddy)

my favorite....perfect aerodynamics like my bike frame...too bad their plane was made out of metal and didn't glide too well

Economics (my new passion) & Vienna

Since a few weeks I have been going nuts over everything concerning this worlds economy. I
AM HOOKED...
A few month ago I decided to change my major from Math (Secondary Education) to plain Mathematics with a minor. At that point I had no clue what minor I should work on but I knew that I only have 2 semesters left of which one will be in Vienna. I thought I could easily find a minor that I can finish in 2 semesters but I learn that it's not that easy. Prerequvisit here prerequisit there....everything takes at least 3 semesters is what I was told. I went to our econ department and met a realy nice professor that wanted to help me. He gave me permission to take three econ courses in Vienna at the same time. It might be a bit tough but if I don't want to spend another $8000 on tuition I better get through it. The funny thing was that I had no clue what economics was all about. I had no idea...

The semester hasn't even started and I have read the entire microeconomics book, I have been to a trading seminar on CFDs (Certificate for Difference), participated in 2 online seminars on trading, and I have been reading the financial section of the Vienna newspaper (I never read the newspaper my entire life). Let's see where my new passion is going to take me...

Vienna:

I am in love...I am in love with the "Wiener Stadthallenbad"...I am in love with my new pool.

No...the pool doesn't only look long and wide in the picture...it is. Rob I am sure you are jealous right now (unless you swim in a similar pool)...50m lanes (150yards).
At least two lanes are reserved for athletes (and wanna be athletes) only. The lanes are wide enough so that two people can pass a slow swimmer at the same time. The pool is phenomnial. I already bought a half year membership card for the winter. This is gonna be where I will be beating myself to better swim splits.

Vienna City Triathlon Race Report

The morning of the race my head was a bit like my rubiks cube - lots of pieces in the wrong place. Most of my equipment I packed the night before but when I got to the race sight I realized that I forgot my water bottles, my race belt, and my power gel. Not sure what I was thinking but luckily it was only 10am and I had 2 hours left until race start. Pola went home for me to supplement my scaddered brain.
I wasn't feeling like racing until I got in the water. We were swimming in the Donau which isn't known for cleanliness. The water looked a bit muggy and the wind created some smaller waves. The day of the race Vienna experienced a temperature drop from 86 degrees to 50 degrees within one day.
My brother, his girlfriend (Linda) and Pola were watching the swim start from the top of a bridge. It was a trianglular course of 700m + 100m + 700m. Since SI experience a jelly fish attack all summer I lacked serious swim practice for this race. I went swimming 3 times in Vienna to get a feeling for the water. As soon as the start signal went of I was glued to the feet of the guy infront of me. I felt great. After a few meters someone passed us so I saw my chance to glue myself onto his back end. Until the second turn we were a group of four. One guy lead the entire way and three drafting. I was in fourth position when the guy infront of me couldn't close the gap between himself and the second guy. With a quick sprint I passed #3 and tucked myself behind #2. 700m to go and I felt great. On the second turn I looked to my right to see where I positioned myself in regard to the 180 other triathlets and to my surprise I saw a lot of flying arms. #2 and I kept drafting off #1 until about 150m before the swim exit. We swam below the bridge where my mini fan club was waiting. I got out of the water still not knowing what position I was in. When I came to the transition area I saw 5 other guys and about 170 bikes still waiting for pickup. I GOT OUT OF THE WATER IN 12th POSITION. This was by far the best swim I ever had. 0:26:11 for 1500m!

how cool is that picture :) thanks to my personal photographer - aka Pola

The bike course consisted of a 10km loop up and down the Donau. We had to loop around 4 times to complete the 40k. To my surprise the race wasn't draft legal since it wasn't the professional race. The 120 pros started 2 hours after us. The course was flat and slightly windy. On the first 5k of the loop I average 24mph and the on the back portion 22mph. After my first loop I saw people still entering the bike course from T1. Even though I felt fast on the bike I lost a few spots to some even faster bikers. At one point a drafting group of three past me but besides those rule brakers everyone seemed to follow instructions. The bike was fast and took its toll on my legs. My gatorade was way to sweet to consume without spitting up a storm. Every time I drank some I felt like puking on the nice flat pavement. I got back to T2 when I heard the commentator say that two more people (me and some other guy) will soon join the other 17 runners already on the run. I was still in 18th position which was amazing. I didn't feel too good anylonger but who cares? I was fast...1:02:00 for 40k.
After a 49 secong T2 I was on the run course. It was a 2km loop that everyone went through five times. Sounds really boring to see the same route five times but I kind of liked it. 1km seems to go by fast and it keeps me more motivated because I could quickly count my loop and do my 2463 calculations to keep me busy during the race. While running I always calculate how far I have to go, what is left and what's left if I finish this lap or the next. By the time I put every step in fractions I already past another km-stone which means I have to start my calculations over again. But the fun I had calculating was the only enjoyable thing about the run. I basically hit a wall at km 0.00. As mentioned before my legs were tired when I got off the bike and my running form looked like that of a cavemen. Even my mini fan club had to let me know how horrible I looked on the run (at least they are honest). Struggeling through 10k my first loop of 9min slowed down to a final 10:48min loop.

I finished 31st in 2:20:19. I ended up 5th in my age group. (#3 & #4 overall were my age and took the glory of a bronze medal) Overall I was very happy with my swim and bike but now it's time for a cranky speed workout. I have to get fast for the 2009 season.

official PDF results (I am the guy with the German flag in 31st position)

PS: notice how many people on that list are officale Tri-club members? This is insane. Alomst everyone is enrolled in a club. I am just saying...we need to watch out for those Austrians. They are fast and they have a lot of money for the nice equipment I always wanted to have.

me eating the driest piece of bread with meat that I ever had

knee issues and trader @ brokerjet

I have 2 weeks to go and I am not feeling to good. I mean I am ok but my knee is giving me a hard time. On Tuesday the 26th I went to NYC for two days and there I must have done something to my knee. It might have been too much walking or the Strawberry Daiquiris that night or maybe both in combination... Today I went out for a 21km test ride to see how my knee reacts and it felt just fine until I started walking. The different motions on the bike don't hurt my knee. The only problem I have is when I fully extend my leg and put pressure on it. I get a stabbing pain on the side as if my knee is going to collapse sideways.
Tomorrow I will go for a run. Weird as it sounds but I think that even running won't hurt. It's just the damn walking. As long as I can run I am happy. Who needs to walk anyways???

In 4 days I am taking off to Vienna...I am excited. Pola will pick me up from the airport at 7am. I will be moving in with her for my time in Vienna. She is a bit nervous about me moving in since she never lived with her boyfriends but I think we will be doing just fine. A little family life is always exciting.

Over the last two days I have prepared an applications for a stock trader training program in Vienna (http://www.brokerjet.at/). Taking an application picture was an adventure. Oskar (the worst and most impatient photographer) took my picture. After about 40 I found one where my smile didn't look like an idiot. With Photoshop Pola and I worked some miracles to adjust the bad lighting and my tired eyes.

I sent my application out last night. Deadline is today and selection of the participants tomorrow. If I get in I will bust my ass to do well. This can be a great chance for my future career. I am not sure if I want to go that direction but it sure sounds interesting to me. If I don't get in I can participate in a bunch of free trader seminars which will be cool too. Let's see what's gonna happen...wish me luck.

Goals for 2009 Season

After today's bike ride I looked at my speedometer and noticed that I rode 1:10h over 40km. Not like a major breakthrough but than I was curious what it would take to get my speed up to pro level. For some reason I remembered that the pros and best age groupers at the 70.3 in Switzerland finished the bike in 2:20h which is exactly twice my time over 40km. Now you might think ok 40km + 40km = 80km (not 90km) but I am not that far off. After moving the crankset in my head a bit I calculated that it would take an average speed of 36km/h (22.5miles/h) to do the 90km in 2:30h.

1. Goal: ride a sub 2:30h over 90km

Winter training: As the season is coming to an end and I need to start thinking about what I want to concentrate on over the winter. I am leaving the US on September 4th to Vienna, Austria. Since I am not sure what kind of winter to expect I thought I would concentrate on bring my swim time to a competitive level. 0:32:45 was what it took me to complete the 1.2mile swim in Switzerland. So any minute that I can cut off my time would be a big step for me. Also I really need to get those flip turns and the two sided breathing going. If I could keep my head under water for an extra stroke I would be cutting time right there. Learning how to flip turn wouldn't help me too much during competitions but it surely would make me look good in the pool...

2. Goal: improve my swim (maybe a 30min swim over 1.2 miles? I might be pushing it...)
3. Goal: two sided breathing
4. Goal: flip turn

I don't know what to do about my run. When I was 17 years old the doctor told me to stop playing soccer since my knees can't take it any longer. That was the worst day in my life... Now I am back doing a sport that doesn't seem to be very knee friendly. I always have to be careful how much I do so running won't become my #1 priority but I think if I become more energy efficient in the water and on the bike I will end up winning on the run too. I won't set myself new running goals but I sure will see improvement.

Another Chapter of my Life coming to an End

Today I started packing for Austria...I still have 3 weeks to go on Shelter Island but I am going up to CT to store my belongings until I am back in January. This was the second summer I worked in Shelter Island and once again it was an amazing summer. Over the summer months I work as a Night Auditor for the Sunset Beach Hotel & Restaurant. Most of the money I make her goes right into my tuition. I have been saving up some cash so I don't need to take out anymore student loans. I wish I could buy my dream bike from Blue (T-16) but education comes first. This next semester I am going to live and study in Vienna Austria where my brother and girlfriend are living. After that I will be back for the last semester @ CCSU. One more year until I have my Bachelors of Arts in Mathematics....

That has been my summer....

The hotel...and my office (bottom right)

The sunset...

The crazy people that think they own the restaurant...

I am sad that the summer is coming to an end but at the same time I am excited to move on and finish college. I would like to get into the banking business when I am done but who knows what will happen...maybe I will be back at Sunset Beach for a third season. If anyone has contacts to banks in NYC, I am a hard worker that is looking to find a job very soon...

How do you spend your Birthday???

Today was my birthday and I ran and rode my bike. Not a bad way to spend your birthday. I went on my bike for 34km which gave me some time to think about LIFE. When I ride my bike I think a lot and when I think a lot I try to plan ahead for the future. Usually I come up with some new projects or ideas that will keep me busy. I think that's the reason why I love biking because it frees my mind. I was enjoying some alone time. After the ride I went for a 4 mile run with Oskar. Later at night me and my close friends (Oskar and Fillipa: "The Sweds") went out for dinner and drinks. I might treat myself to a new snowboard jacket and pants but I haven't really decided on that.
I was wondering what other people like to do on their birthdays. How do you like to spend your birthday?



P.S. Thank you Pola (and parents) for all the presents and the work you put into preparing the calendar for me. I don't know how you remembered all those small things about me but it surely put a smile on my face every morning. I can't wait to come to Vienna. Love you!

soccer, scared lady & average speed PR

Yesterday the Shelter Island Soccer tournament 2008 came to an end. This local event is put together by the Police Chief of the island and voluntary helpers like my friend Oskar. Every year 7 or 8 teams pay an entry fee that is donated to one of Shelter Island's youth programs. Last week the 7 teams played the first round to qualify for the second week. Sunset Beach (the hotel I work for) always puts together a team. Last year we finished 2nd and this year 3rd. The tournament always finishes with a nice get-together-dinner at Sunset Beach. Once again it was a lot of fun. It has been one of the first times that I put my soccer cleats back on after playing soccer for 15 years. Even though soccer dominated my life until I was 21 I am glad that I can say that switching over to triathlon was one of the best things that could have happened to me. I enjoy the sport so much an coaching myself has never excited me more until now.

Today I went for a 60km ride and I think I am getting faster and faster. On the way out towards Montauk I had some tail wind so I averaged a little more than 23miles/h. At one point some lady in a white pick up truck almost made me run into her truck. It could have ended really bad but luckily it didn't. I cruising at 40km/h when she had to pass me shortly before she turned into a side street. Her maneuver made my go left into the middle of the street (Speed Limit here is 55mph) and cars came up flying behind me. If a car would have been closer to me they would have ran right into me. I went around her and screamed into her open window and that's when I saw that she felt bad but her words: "Sorry, I didn't mean to..." would not have saved me in case of a crash. Sorry lady if I scared the crap out of you (I hope you didn't pee your pants) when I jelled but now I think you won't cut of anymore bikers.
At 30k when I turned around I felt how strong the wind actually was so I figured I will try to keep my speed as high as possible until I hit the 40km mark. When I hit 40km I was so motivated to keep my speed that I kept my cadence up. I averaged 22.1miles/h over 60k (37.5miles). I think that's a new PR right there. Go me...

Physical fatigue - Ironman

Physical fatigue or muscle weakness (or "lack of strength") is a direct term for the inability to exert force with one's muscles to the degree that would be expected given the individuals' general physical fitness. (wiki)

Today's practice was a really fun session. I haven't been that close to throwing up in a while. I averaged 36.16km/h over my 20km ride and added a moderate 5km run. Even though my practice only lasted for a bit more than an hour but I was exhausted like I rode 100miles. I love the feeling of exhaustion because it makes me feel like it did it right. NO PAIN NO GAIN.

Nutmeg State Half Iron 2007 - exhausted...

I added the video "The Crawl" to my blog today for everyone that is interested to watch it. Every time I watch the finish of the 1997 Hawaii Ironman I am close to tears. For some reason it touches me like nothing else. It's inspiring and motivating me on my way to my first ironman.

Since Rob decided to do Ironman NZ 2009 I was looking for an alternative to Arizona. This years Ironman 70.3 Switzerland was amazing and why not go back to Switzerland to do the full distance? My family would be there and I had free housing at my parents. 100000 visitors and an amazingly large starter field with 2800 athletes are adding to the tingling feeling in my legs. The only hurdle I have to take is my visa situation.

Summer 2009 will look like this:

- done with college which means my visa is up and I need to apply for OPT (Optional Practice Time)
- OPT will allow me to work in the US for 27months granted I can find a job
- the risky part: if I don't have a job by the time I would leave the US for Ironman Switzerland I am not allowed back in !!!!!
- any race in the US wouldn't be a problem but going overseas during that time can be tricky
- the positive side: Ironman Switzerland has a race entry fee insurance :)

Ironman Arizona 2009...here I come

So what are the odds that 4 days after I decided to do IM Arizona in Tempe, AZ I meet a guy that lives in Tempe, AZ? Apparently huge. John is his name and he works at Arizona State University. My friend knows him from Southampton College where he was their internship coordinator. He came out to play in our Shelter Island Soccer Tournament this Monday. After the soccer tournament some of the players when to a nearby restaurant to chat about good old times. John was their too and I met him through two of my friends that used to go to Southampton College. He is extremely nice and offered me (and Rob) to stay at his place if we do the IM in 2009. I know its far out but hey that will safe me and Rob a few hundred dollars.

Besides that I went on another 90k ride to Montauk and back which became my standard route this year. I know every single pothole stone and tree branch that is on the road. I think by now the people on the ferry know me by my first name and every single one has heard my story of how I became a triathlete. I still don't have the lifetime South Ferry Membership but I am working on it.

HELP - Bottom Bracket

I need help changing my bottom bracket. I have a clicky noise in my bottom bracket. I am not sure if I only need to tighten it or if I have to change it completely. Does anyone have experience with that?

What tools do I need and how do I know what bottom bracket to buy (if i have to)?
Any suggestions are much appreciated.

Thanks!

US Open 2008

4 years ago I came to the US as a foreign exchange student. Back than I didn't know that soccer season doesn't go all year long so in the Spring I had to switch sports and I decided to play tennis. I hadn't played much tennis before but I learned quickly and made the varsity team, first I played doubles and than worked my way up to singles. That season our team qualified for the state championship in CT. Since only the first and second single got placed without an extra qualifying game I had to qualify again which I did in an impressive 6:2, 6:1, 6:1. Lucky me in my first real tournament round I got matched up with rank # 5 in CT. After I made the first point I thought I had a slight chance but sadly that was the only point I made. The same day I saw the match of the #1 vs. #2 in CT which was an amazing game.

ANYWAYS >>> I bought US Open Tickets on Ebay today! (I think that was what I wanted to say)

secretly I am hoping to meet her ;) of course I just want to see her play tennis...(just kidding Pola. love you)

Today's practice almost got cancelled. From the time I went to bed to the time I woke up (I work nights and sleep during the day) it rained. Shelter Island got hit by another huge storm and it lasted and lasted and lasted. Towards 6pm I didn't think it's gonna stop but gladly it did. Demotivated from counting rain drops all day my room mate dragged me out for a run. I don't know if that ever happened before. Usually I am the one dragging him. It got dark really fast and we ran on main street. I convinced him to change up our running loop so we ended up going down to the South Ferry and back (5.2 miles).

Yesterdays practice consisted of a 107km ride. I think that was the first time I actually crossed the 100km mark. Even when I was training for the Ironman 70.3 Switzerland I didn't go past 90km. I went out east as far as you can go on Long Island. Turning point is the Montauk light house (worth a trip if you are out here).

Weekly total:

bike: 218km
run: 20km
swim: 0km (aaahhh...jellyfish)

Tri-suit or tri-top with shorts?

Today I found myself looking at old pictures from my races and noticed that many of my fellow competitors are wearing a tri-top with tri-shorts. I wondered if I was outdated with my tri-suit. Last year at the Nutmeg Half Iron my tri-suit started to cut off my blood circulation in my legs which caused me to cramp up before I even got to the run, granted the bike leg was insanely hilly but the tri-suit started to shrink on me. The fact that the tri-suit is a one piece did not help either because now every time I tried to pull it down it moved back up in seconds. Knowing that I wouldn't survive the half marathon in my suit I had to change into the only other option I had, long running gear. That would have been great for cold fall day but long running gear in 90 degrees heat did not work out much better than my tied tri-suit. Now everyone at last years race remembers the kid in long running gear. Not a bad way to draw attention to yourself....Do you think I should invest in a tri-top and tri-shorts?
Today's training went great. After my night shift at work I went to bed at 10am. I set my alarm for 3pm because the weather was supposed to be insanely nice. I got up called my girl friend in Austria, ate some left over rice pan and a toast (the toast counts as breakfast and the rice as lunch), and managed to get out of the door at 4pm. Since I left my good bike in Switzerland with my parents I am using my old bike for practice sessions for now. I hope that the extra effort I have to put in on my old bike will help me gain some speed. I finally installed my new bike computer with cadence function :) (been waiting for that a long time). After 30km towards Montauk I decided to turn around to total 60km. On the way back I got hit by some wind but besides that it was an excellent ride. I rolled my bike back in it's parking spot next to the couch, put on my running shoes and started running. 15minutes into my run my hamstring got tied. I think I pulled it this Tuesday playing soccer after a bike ride. Anyways I kept going because it wasn't that bad. The weather was gorgeous and I was really enjoying this.

Vienna City Triathlon

Next stop Vienna, Austria...
I finally signed up for the Vienna City Triathlon in September. This will be my first Olympic distance triathlon. The Vienna Cuty Triathlon belongs to the ITU races and is part of the European Cup. Sadly I registered too late to start in the professional division but at least I can watch the pros go at it since I should finish a few minutes before their start. When I signed up it only cost me $60 (40Euro) which is comparably cheap to New England prices.
After my break, which was way too long, I started to get back on the road. Feels good to be sore again :) I did a 50k ride and a couple of long runs and soon I will be back in shape...The only issue I am having right now is the massive amount of jelly fish in our bay on Shelter Island. The warm water attracts thousands of jelly fish every year that make it impossible to swim comfortably. Maybe Shelter Island is cursed like the land of the pharaoh. We have millions of tiny little frogs after it rains and on top of that we can't go in the water because jelly fish will sting you every 10 yards. What did I do to deserve that? I was thinking that I will dedicate my last week before the race completely to the swim. By September 5th I will be able to go to a regular lake or pool in Vienna which gives me 8 days to the race. I am not looking to come out of the water first anyways so I hope I can at least get comfortable in the water within that time.

that's what the little things look like (not my picture but I could take one just like it) aren't they cute?...NOT

Rob: I know you want to go back to NZ but I think IM Arizona will be easier on your bank account so that you don't have to struggle through the next season and since you haven't done IM Arizona yet you might as well get a taste it. I vote for IM Arizona

When I grow up I want to be like Len Sheer...

Shelter Island's 10k is simply a great event. I hate running but running with over a 1000 other people is pretty cool. This Sunday I finished 144th (o:47:01) out of 1084 runners at my first ever 10k. I was only 1032 seconds (I thought that sounds good) behind the top placed Ethiopian WORKU BEYI. The first five finishers came from Ethiopia and Kenya. That wasn't very surprising to me but I felt honored to run with them. They finished in just below 30minutes on this hot and humid day.
I wanted to lose some words about some other participants that I got to know briefly on the course...there was this little boy with his mom and his aunt at the start right next to me. The mom told him that he needs to stay with his aunt for the first 2 miles and then he can take off on his own speed if he feels ok. I thought that was a good advice so that the boy learns how to pace himself over 10k...eventually the boy flew past me on mile 4. His little legs ran and ran and ran. He past some fast people on his way to the finish line. Give that kid a good training program and you will see him starting for the US in the Olympics 2016. RESPECT little boy in green shirt.
When I grow up I want to be like LEN SHEER....at the age of 83 Len finished the Shelter Island 10k in 1:30:26. Most people that age couldn't even walk 10k in a day. I am so impressed about this man's result. When I will turn 83 someday and I can run 10k than that is because of my new idol Len Sheer. Of course he took the crown in his age group...Congratulations Len!
My race went pretty well. When I signed up for this legendary race (where you can earn World Cup points) I did not set my self a goal because I never started at a 10k run. I wanted to keep my pace and have a fun practice session. Since running is not my strong leg I was very happy with my time of 0:47:01 (7:34min/mile). I lost about 30sec at the start when the crowd got rolling and my second 5k split was 11 seconds faster than the first 5k. Overall I had a great day even without a raffle win. Maybe next year :) After the race they had prepared a lovely BBQ for all runners at the On Shore restaurant on Shelter Island. The sun started to set over the ocean and the day finished with a spectacular picture of all kind of pink and violet tones possible. Sadly I couldn't share that view with any of my friends or family.

P.S. Thank you to the race coordinator that did an excellent job putting together this 28th Shelter Island 10k. See you next year. Link for those that might want to give it a go next year... www.shelterislandrun.com

Shelter Island 10k

After I well deserved break...I am back on the road...almost. Today I took a day off at work and hit the beach. The weather was just right...not too hot (like the last couple of days) and not to windy. There was a nice little breeze at the beach, just right to relax in the sun. A couple of kids and their moms enjoying the day, some teenagers playing beach volleyball, and me chilling on the beach chair of the hotel. I was out there for maybe an hour and a half (so I wouldn't get burnt) and then I went up to one of our hotel rooms to watch the European Championship on ESPN. After the second half I felt some tingeling on my skin....I AM BURNT. How did that happen? I look like a boiled lobster ready for dinner. I wasn't too happy about that because now I have to wait until the sunburn is gone to get back on the bike for long runs. This is the first time in my life that I want clouds to fill the sky. When the sun set today I went for a run with my roommate just to get my legs going again. The run went fine but the shower after was painful. I did what I had to and got out of the shower like I get out of T1. I hope my aloe vera is gonna work wonders on my skin. I know I don't have a second degree burn on my shoulders like Rob but sunburn sucks.
Yesterday I signed up for the famous Shelter Island 10k race. Over 1000 runners will start at this annual event on June 21. Kenyan Lazarus Nyakeraka set the race record in 1995 when he finished at 28:49. This should be fun....not like I can run a 4.37 minute/mile but it should still be fun.
Rob: the club will recieve more funding for next year. Apparently we did a good job. They will give us a bit more than $2300. $1100 for travel expenses. That means we get some funding for a big race that we will do next year. Any idea where you wanna go? Let's make it a good one :)

looking forward...Ironman 70.3 Monaco???

I have been relaxing the last few days. During the Ironman 70.3 Switzerland I felt a cramp coming up in the back of my knee but I got through without actually getting the cramp. The next days until yesterday that spot troubled me because I couldn't extend my leg completely. I finally got rid of it and can know start a new endover.
The last few days I was trying to figure out what race I would like to do next. Its a bit difficult this season because I work weekends and I can't get off on a Sunday to compete. In the beginning of September I have to leave the country for a while (I am going to study in Austria) but I would like to do another half iron distance race. I was eyeballing the Ironman 70.3 Monaco. It wouldn't cost me too much since I am in Europe already during that time. And who wouldn't want to go to Monaco? And the coolest thing apart from the city is that I will get to run on the Formula 1 course. For those that don't know formula 1, it is the European NASCAR just much better :) So right now I am still undecided but unless I find something better I might sign up.
After the Ironman 70.3 Switzerland I analyzed my splits and realized that to climbe to the top of my age I need to work on my bike and my run. How ironic is that? I thought I was good on the bike but that is where I can make up a lot of time.
Swim split 0:32:54 (rank # 194 overall)
Bike split 2:42:15 (rank # 434 overall)
Run split 1:48:53 (rank # 488 overall)
So for the next weeks I will work on my speed on the bike and the run. I will start to increase my speed over shorter distances (maybe 5 minute intervals) and then increase the distance and speed over the next weeks. I am interested to see if that will work. Any suggestions or workouts to help me increase my speed? I would apreciate any advice.

Thank you!

Ironman 70.3 Switzerland Race Report

9:00am attention...start...
The line was lifted and everyone was fighting for a good position in the 60 degree cold water. I started all the way to the left out of the second row. At this time only M18 and M25 started. Every 15 minutes they started 2 more age groups. Fighting for a spot I tried to find someone’s feed which was more difficult then I thought. It was extremely tough to orientate myself since all I saw was flying arms and legs. I didn’t pay much attention to where I was in the field but I felt as if I was slowly falling behind the main group (which wasn’t the case). After 0:32:45 I got out of the water running past a cheering crowed towards the transition area.
2min 13sec transition and I was off on my bike. I felt a little tired from the swim but recovered on the first few miles. After 10km the course took us up “The Beast”. I think that is self explanatory. On the way up the 15% incline the people of the village created an amazing atmosphere with all sorts of tools that made noise and a Caribbean band on the top of the hill. By km 20 the inclines ended and I started descending. Here I almost said good bye to the race. The course sent us into another small village where we had to take a very sharp left turn. Underestimating the speed I had I missed the turn and almost ran over the helper that directed the triathletes. He jumped out of my way and jelled something in Swiss-German that I didn’t even understand. Past the helper I went up the side walk and squeezed myself in between a parked car and a wall (no more than 3ft). Can you say LUCKY? That could have been my first real crash. Besides that the first loop went very well and I felt great. As usual on the bike! Starting the second loop I had to stop at one of the aid stations because I lost the water bottle that I grabbed. From the first loop I knew that the next aid station was too far away so I had to stop completely and grab two new bottles. All together the two loops on the bike took me 2:42:15 which was a great time for me. A fast T2 (1min 29sec) and I started the half marathon. The first few steps felt horrible but not even close to what I felt like last September at the Nutmeg Half Iron. I took in some more fluids to replenish my minerals and after the first 2km I felt much better. At km 3 the loop had integrated 64 stairs called “stairway to heaven” which was the cause for many cramps that day. For the first 14km of the run, this guy from South Africa that I meet after the race, stayed on me heel. I was his pacemaker until I had to slow down because my legs got tired. The second loop of the course took me a few minutes extra so that I finished the run after 1:48:53. At the finish line the commentator called out my name and my personal fan club that had cheered for me at every possible corner during the race screamed and yelled when I finished. My parents, my brother + girlfriend, my girlfriend, and my brother’s girlfriend’s family congratulated me behind the finish line. With a time of 5:07:46 I finished 360th out of 1228 men and 14th in M18. The winner of Ironman 70.3 Switzerland, Ronnie Schildknecht, finished in 3:51:45. The winner of my age group beat me by 45min which means I have a lot to work on :)
I want to thank my personal fan club for supporting me. I am not sure how they managed to change their position so quickly during the race. They were cheering for me out of every corner. The commentator announced that a crowd of 35000 people was at the race and I would say that my fan club did the best job cheering. :)

Training with the Pros

Over the last two days I used the oppertunities to get some advice from the pros. At the Ironman 70.3 Switzerland they offered two swim practice sessions and two bike practice sessions with some of the pros that start on Sunday. At the wetsuit test on Friday they showed me how to put on the wetsuit correctly. I didn't know that it was a science on it own. Taking it off was a whole nother story. I was able to test my wetsuit a couple of times more and Jimmy Johnsen (DK) gave me some great advice to improve my swim. On Saturday Jimmy Johnsen (DK), Jonathan Hotchkiss (GBR) und Nicole Hofer showed us the bike course which I expected to be more hilly. Not like a short 15% incline isn't bad but I expected it to be harder (I am not complaining). On the ride on saturday I noticed that my bike needed some minor adjustments and thanks to Tempo-Sport (a local bike shop) all that was taken care of in few minutes.
At the Ironman shop I already saw my new bikeing outfit :) Red-White-Black Ironman 70.3 Switzerland shirt and pants that match my bike. Gotta have it.
Right now I am just relaxing and eating some pasta. I started drinking lots of fluids and I threw in some Magnesium and Calcium tablets to refill my body. I am really excited and can't wait for tomorrow to come.

Hallöchen from Switzerland

I GOT HERE...YEAH!
Finally arrived in Zurich yesterday morning.

Travel Plan:
6:35am left work with the company van from Sunset Beach
6:45am took the North Ferry from Shelter Island to Greenport, NY
7:00am breakfast roll at the local deli
7:15am the big mean Hampton Jitney lady wouldn't let me on the bus
7:20am my reservation was called in and I was let on the bus (the big mean lady did not appologize)
10:00am a "foreign" taxi driver pulled me out of the Hampton Jitney at the Airport Connection
10:05am the taxi driver ensured me the my bike case will not fall out of the open trunk even on the highway
10:30am I think I got ripped off by the foreign taxi driver ($20 for the short ride seemed a bit much)
10:45 I think the older check-in lady at La Guardia Airport, NY liked me...got my emergency exit seat (which everyone wants to have once they get into the plane and see the amount of space you have for your legs) but I had to pay $50 for my bike (I am just not as smooth as Rob who got through for free)
11:00am waiting...
11:30am trying to sleep...
12:00pm moving my num arm that fell asleep...
1:00pm why don't they have bunk beds at airports for those that have to wait so long? no one can sleep on airport chairs
2:10pm (20minutes until the plane takes off) running to the "bon au pain" stand to grap some fruit and joghurt (not like I could have done that an hour ago)
2:30pm securely fastened my seat belt (Toronto here I come...)
3:00pm we are flighing around some minor turbulences...
4:15pm arrival in Toronto ( the arrival felt like a triathlon start...business men&women get out first. The long hallway people kept their position according to seat number...T1 (the escalator) I took the stairs and pulled passed half the business class...jumped on the bike, (the rolling walkway that takes you through the airport even faster) passed another few on that...Still one business woman in front of me. I think I could have passed her on the run but she got dq'ed because the she did not go through T2 (the international flight connection passport control)...therefore I declare myself as the winner of the 1st international airport triathlon. (*crowd is cheering*)
4:50pm I saw a cyclist restaurant right next to my gate (their logo was a crank)...I had to go in
5:50pm two cokes, one plate of chicken quesadillas and one buffolo chicken burger later...I was ready to go to Switzerland
6:15pm departure from Toronto, Canada to Zurich, Switzerland

*At this point I have to thank Air Canada for their luxurios economy class and the great service. This has been by far the best flight I have ever had. Air Canada has been great...you can be sure that I will book you again.
I really did not notice much of the flight since I was passed out cold next to this little old man. When the stuardess explained the emergeny exit rules to us and he agreed I really wasn't to sure if he could have lifted the 65lbs door in case of an emergency.

7:30am arrival in Zurich
8:00am through customs, baggage claimed, outside the airport in record time (US customs should take a training course at one of the European airports to speed up their work process)

Once I located my dog it was easy to follow his leash to find the owner (my dad). We loaded my bike in the car and went home. Not sure if I can call Isliesberg, Switzerland my home but at least I sleep here one a year or so. That afternoon my dad took me out to Lake Zurich (OMFG waves)
This lake is no joke. It is soo long that wind speeds pick up and create some nice waves. I jumped in and tested my wetsuit for the first time to get a feel for it. I swallowed a few liters of water and decided I will give another shot tomorrow. (not gonna lie but I am a bit scared and I hope the other 1799 participants break the waves for me). Back home I assembled my bike and took it for a 20km "spin". What comes to your mind when you here Switzerland? Mountains? At least thats what it looks like here. I went up a few nice "hills" at a 10% incline. The down hills are amazing. The only promblem that comes up is that fact that there is no time to grab the water bottle. Either you go up hill and you need all your strength to get up or you go down hill at over 40miles an hour and you are too affraid to drink. My first day here was very intimidating but exciting as well.

Hope there aren't too many typos in this. I will post some more over the next days.

Wetsuit Struggle...

Hey sorry but I haven’t blogged for a while…but now before my race I figured it’s a good time to post a pre-race concern.
I am a bit scared this year even though I shouldn’t be. Last year when I did my first half iron I trained well but I believe I didn’t train as much last year then I did now. I kept a training log and saw that I swam 37000yard (which is a lot for me), I biked about 1500km (which should be more) and ran 32hours (which is restricted due to my knee). I really should be prepared and ready to go but I guess everyone is a bit nervous especially since it goes overseas for me this time. For those that don’t know I will be starting at the Ironman 70.3 Switzerland and my entire family plus extended family plus gf will be there. I am really looking forward to finally having a crowed that will cheer for me (hopefully).
Last time I looked I expected an incredible 1200 people starter field but my last research showed that they must have extended it to 1800. That’s nuts I can’t wait to jump into Lake Zurich with a few people. Talking about swimming there is my concern. I read that the Lake has a temperature of 15 degrees which is like 59 degrees Fahrenheit. That’s cold bbbbrrrrrrrrrr. So now I decided to get a wetsuit but I never used one in my life. Since I don’t like to be restricted in my shoulders I figured I will get a sleeveless one hoping that that will make the change from not using a wetsuit to using one less complicated. My problem is that I don’t have enough time to get used to a wetsuit since my race is in 10 days. Right now I don’t have access to a pool just the cold ocean and I am not sure if I can jump into the Atlantic yet. After all I bought a WetZoot at trisport.com which should get to me by Friday. On Tuesday I will take off to Switzerland where I hope to jump into Lake Zurich a couple of times. Does anyone have any suggestions on how to get used to wearing a wetsuit?

What a start into the new season…

Sunday’s mini indoor-triathlon was a nice little start into the season. When Anthony and I got to the New England Fitness Studio in Cromwell we signed away our life at the front desk. While doing so Anthony was asking the ladies if I could still start after my heart transplant a few weeks back. After that comment you could instantly see the ladies face turning pale and the discomfort was silently spinning in their heads.
Signup for the Triathlon: $10
Look on the ladies faces: priceless
They seemed relieved once we told them that I am in best condition and that they wouldn’t have to worry about me dropping dead in their gym.
Signed up and dressed in triathlon gear we walked into the meeting room where they already waited for us to start the pre-race meeting. After being told that Anthony and I messed up their entire starting list and starting times I was psyched to put down a great race time so that the entire extra 10min wait time were worth it for them at the end. The two of us got placed in the 5th wave of the race which meant that we had quite a bit of time to kill. While watching some stronger swimmers gliding through the water I got to talk to one of the ladies that organized the race. Dressed in a Team USA warm-up and wearing an Ironman Lake Placid 2007 hat I was correct to say she is a pure athlete. Trying to squeeze some practice tips out of her I already had to get ready for my swim start. I was sharing a lane with Anthony who shortly after the start hit me in the face and snapped my goggles in half. Luckily I was able to put them back together. 18 ½ laps later we had a short break to change for the bike “my favorite part of each triathlon”. On the bike I found some time to talk to the “pure athlete” about lactate threshold mentioning that I really want to test my lactate threshold to idealize my practice sessions. Now the last part was the run and since we were the last wave they told us that 2.25miles is the distance to beat. No way could I do that because I hate the run. After the race I was told that I dominated the bike portion (that’s the way I like it) and with a 2.14 mile run I was close behind the top.
Not only have I had the best bike result but also did I win the little indoor triathlon and a $30 gift certificate for www.trisports.com . J My first victory!
I am aware of the fact that my swim leg isn’t the best so I jumped in the pool for a 2000 yard practice on Monday. After a few minutes a woman joined me in my lane since the diving team had practice. She killed me…ouch. Damn she was fast. I felt bad that one time where she had to slow down behind me because our timing wasn’t perfect. Sorry fast lady in colorful bathing suit! My goal this semester will be to improve my swim by a few minutes from last year’s 1.2 mile distance. I think I am doing pretty good on achieving that goal.

damn winter...

damn snow...damn cold...when is winter going to be over? Can't wait to get on my bike to do those lovely 3-4 hour rides. My trainer has been a good companion but its time for some fresh air. Today I did my hour and a half on the bike inside with some minor knee irritation. Not sure where that is coming from but I hope it will be gone soon. I guess I gotta get out my German witch medicine to fight the pain...

Tomorrow at noon I will be putting my fitness to a small test at the Indoor-Triathlon in Cromwell. Its gonna be a 15min swim in the pool, a 15min ride on a stationary bike, and a 15min run somewhere.

Today I have been looking up some early year duathlons that I might be doing and I am really looking forward to do the Shamrock Duathlon in May. Over 200 starters will be paying to run for 2x 5k and to bike 28k. Gotta love the sport...

I am psyched about this season...I am preparing for the Ironman 70.3 Switzerland and my entire family will show up...

Haven't felt so motivated in months. I am just a bit mad that my stupid cold won't go away and the weather does not really help either. I finally got my ass back into the pool for an hour this Tuesday to get some time in the water. I was shocked how bad I felt swimming. That's why I am gonna jump in the pool again today.

I have started slow to get my body used to longer practice sessions and I now slowly increase my times. I am feeling pretty good on the bike and the run but after my first 30mile ride a week ago I was pretty dead. Shouldn't take long to find back to my shape. I can't wait until Spring is kickin in so that I can put my trainer in the closet and role around on the street. There is nothing more relaxing than a few hours on the bike towards nowhere...