Recap June 2016 – A month beyond expectations!

June 2016…from September 2015 we knew this month was going to be an important month for the 2016 season! I was confident in my athletes, knowing what shape they were in. But…raceday is raceday and you can never predict the outcome of a race. Not even if shape is 100% ok. Many little things can disturb man’s performance!

Our athletes won in cyclingraces and triathlons around the world and realized some extraordinary performances such as winning the Chtriman – Irondistance in a splendid time, becoming 15th overall in Ironman Klagenfurt (Austria) in 8h42′ (fastest time our athletes realised so far!) and qualifying for Kona, Hawaii!

But also in the ‘shorter’ distance races our athletes performed great with the overall win (female) and 4th place (male) in Half Chtriman (France) Also in France it was Sophie who qualified for the Ironman70.3 world champs in Australia who confirmed her shape by getting 2nd place in Halluin!

In Germany (Bonn and Dreikirchen) 2 of our former DUathletes got on the podium of TRIathlons, in Holland (Oud-Gastel) we won the 1/4 triathlon. Once again the proof a triathlon is always won on the run course!

Our Canadian athletes realised the double in the Inguinish triathlon (1/4: Corey and 1/8 Allan), while Andreas totally completed the joy by getting 2nd place in the 1/4triathlon!

Southern Europe had the Ocean Lava race in Aranjuéz (Spain) and resulted in one of David’s nicest races and running himself up on the podium as well!

Our athletes were under steam and  gave confidence and motivation to our athletes with big goals in July and August!

 

 

 

Recap March 2016

Recap ’16 – March!  https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2FTrainsmartperformbetter%2Fvideos%2F1624692694211213%2F&show_text=0&width=560“>VIDEO MARCH 2016

March, the last wintermonth and change of seasons!

Cyclocross made place for road cycling, the last offroad races made place for the first road du/triathlons!
It was a continuation of the month before, all was falling in the right place!
At the national Long distance duathlon championships in Spain our athletes had nice results and took category podium,
in France our athletes got the win in offroad triathlons and Aquathlons!

In the national crossduathlon championships in Belgium we even took gold and another title of course!

Our Canadian athletes were only a few weeks away from their first races in Florida and were preparing a great race indoor.

While in Cycling our athletes were racing the springclassics with or without cobblestones…in this period of the season especially our young cyclists showed what they are made of and prooved to put a step forward and race in the front!

Merry Xmas!

#Trainsmartperformbetter.com

Quite a year so far, listing the facts!

An amazing season so far, looking at the results our athletes have done so far!

Some results were to expect, others were real surprises where athletes not only were at their very best but even overgrew anyone’s expectations! For example like Adrian’s 6th place in Ironman70.3 Turkey last week. Just like him we have many more athletes who were not taken serious, till they prooved the opposite. Those athletes now seem to be very popular and even contacted by regional clubcoaches, which of course is quite funny and ironic for them. For sure these results melt like sugar on a tongue! Sweet, very sweet and addictive!

These results are the result of hard work, plannification of both athlete and coach and creativity and innovation. With an input of athletes of 13different nationalities we have a wide open screen, this is not realised if you only take a blinkered view of the matter. 

At the same time I would like to thank our partners and sympathizers for the positive approach and support to our athletes!

Hans Chtriman

  • 12K Watervliet: 1st Jan
  • Half Marathon Mississipi (USA): 1st Brooke
  • Run and Bike Otan: 3rd Sophie and Raphael
  • Redbull Tout Droit: 2nd Klaas VK
  • Foulées des Neiges: 1st Sophie
  • Cyclocross Nieuwenrode: 2nd Klaas VK
  • Kievitloop Bergen-Op-Zoom (Netherlands): 1st Tom
  • Toast Run Boezinge: 1st Gwen
  • Triathlon Avion (France): 1st Hans
  • Triathlon Avion (France): Masters 3rd Steven
  • Veldloop Veurne: 1st Gwen
  • Louis Persoons Memorial Genk – Half marathon: 3rd Jan (1h14′)
  • Half marathon Arganda Del Rey (Spain): 1st AG David
  • Regional Champs Crosscountry running / PK West-Vlaanderen: 2nd Gwen
  • 5K Sydney (Canada): 2nd Allan
  • 5K Sydney (Canada): 1st Corey
  • Trailrun Eeklo 20K:  2nd Inge
  • 8K Lichtaart: 2nd Tony
  • Half Marathon North River Bridge (Canada): 2nd Corey
  • Half Marathon North River Bridge (Canada): 3rd Allan
  • Duathlon Herentals: 2nd Tony
  • Duathlon Hofstade: 1st Stefanie
  • Cross country Ardooie: 3rd Gwen
  • UCI 1.18 Vivegnies: 3rd Svenne
  • 20KM Saint-Martin: 2nd Pierre
  • 20KM Kortemark: 1st Gwen
  • 10miles Oostende-Brugge: 2nd Gwen
  • Offroadduatlon Nossegem: 1st Inge
  • National championships Crossduathlon: 1st Stefanie
  • Triathlon De Haan: 3rd Inge
  • Triathlon De Haan: 3rd Steven
  • Aquathlon Lille(France): 1st Sophie
  • Crosstriathlon Arras (France): 1st Hannah
  • Crosstriathlon Arras (France): 2nd Joeri
  • Sprintduatlon Geluwe: 2nd Masters Jan
  • UCI 1.18 Couvin: 3rd Svenne
  • 5K Cozumel (Mexico): 2nd Brooke
  • 1/4 Duathlon Ter Idzard (Netherlands): 1st Jan
  • 111 Triathlon Portocolom (Spain): 3rd Stefanie
  • Ironman South Africa: Qualification Ironman World Champs Hawaii – Pierre
  • UCI1.18 Diepenbeek: 3rd Svenne
  • Offroadtriathlon Spa: 3rd Joeri
  • Offroadtriathlon Spa: 3rd Masters Steven
  • Duathlon Kalkar(Germany): 3rd Adrian
  • Triathlon Mouscron: 2nd Raphael
  • Triathlon Mouscron: 2nd (women) Sophie
  • Raid Ardres: 3rd Seb
  • Long distance Duathlon Douai (Fr): 3rd Hans
  • Damme-Brugge-Damme: 2nd Gwen
  • Half Ironman Lima (Peru): 2nd Laurence
  • Trailrun Ellezelles: 1st Inge
  • Knokke 10K: 2nd Gwen
  • Frankfurt (Germany – road cycling): 2nd Anthony
  • Be emmazing 10K (Canada): 1st Corey
  • Be Emmazing 10K (Canada): 2nd Andreas
  • Be Emmazing 10K (Canada): 3rd Allan
  • Timetrial Herckenbosch (Netherlands): 1st Svenne
  • Grand Prix D3 Qualif: 1st Sophie
  • 1/4 Triathlon Breukelen (Holland): 3rd Robert
  • Xterra Greece (Greece): 2nd AG 25-29 Joeri   – Qualification World Championships Maui, Hawaii
  • Dwars door Brugge: 1st Gwen
  • Individual Time Trial Ransdaal (Holland): 1st Svenne
  • Bilzen 111: 2nd Stefanie
  • Triathlon Genk: 3rd Wim (Masters)
  • Grace Hollogne (UCI1.18): 2nd Svenne
  • Duathlon Hoogerheide (Holland): 2nd Jan
  • Duathlon Hoogerheide (Holland): 3rd  Arne
  • Stadsloop Gent: 2nd Gwen
  • Moyen (Luxembourg) UCI 1.18: 3rd Svenne
  • Individual Time Trial Zundert (Holland): 3rd Hans
  • Duathlon Rijkevorsel: 3rd Jan
  • Ben Buffet Memorial (Can) Allan 3rd
  • Ben Buffet Memorial (Canada): Corey  2nd
  • Half Irondistance Troyes (France): 2nd Inge
  • UCI 1.18 Longchamps: 3rd Svenne
  • German Cycling Cup Schleiz (Germany): 3rd Anthony
  • Provinciaal kampioenschap Half Marathon: 2nd Gwen
  • Triathlon Halluin (France): 2nd Sophie
  • Triathlon Dreikirchen (Germany): 1st Tom
  • Half Irondistance Bonn (Germany): 1st AG Tony
  • nacht van Vlaanderen 10K: 3rd Gwen
  • UCI 1.18 Gottignies: 2nd Svenne
  • Crossduathlon Wanze: 1st Masters Jan
  • 13K Herentals: 2nd Tony
  • 1/4 triathlon Oud-Gastel (Holland): 1st Tony
  • 10Miles Waasmunster: 1st Gwen
  • Chtriman Gravelines  Irondistance (France): 1st Hans
  • Ironman Austria: 1st AG and 15th overall Sam – Qualification Ironman World Championships Hawaii
  • Ingonish Triathlon 1/4 distance (Canada): 1st Corey
  • Ingonish Triathlon 1/4 distance (Canada): 2nd Andreas
  • Ingonish Triathlon 1/8 distance (Canada): 1st Mc Kenzie
  • Chtriman Half irondistance (France): 1st Inge
  • Triathlon Geraardsbergen: 1st Masters Inge
  • Cycling Kasterlee: 1st Maarten
  • Challenge Saint-Andrews (Canada): 2nd Corey
  • Watewyloop Tielt 10K: 2nd Gwen
  • Cycling Wortel: 3rd Maarten
  • Triathlon Summerside (Canada): 1st Allan
  • Memorial Igor Decraene: 2nd Jan
  • UCI 1.18: 2nd Svenne
  • Oceanlava Half Irondistance Aranjuéz (spain): 3rd David
  • UCI 1.18 Escanaffles: 3rd Svenne
  • Jan Goddaer: 8K Grembergen: 1st Masters
  • Aylesford Triathlon (Canada): 1st Andreas
  • Melmerbi Triathlon (Canada): 1st Corey
  • 15K Asse: 1st Jan
  • Nisraman:  2nd Inge (1st Masters)
  • Nisraman light: 2nd Masters Jan
  • Boussu-Bois (UCI 1.18): 2nd Svenne
  • Lakeside Paradise Triathlon: 2nd Hans
  • Beachrun Westende: 2nd Gwen
  • Individual Time Trial Oostende: 3rd masters Jan
  • Half Irondistance Bridgetown (Canada): 1st Corey
  • Half Irondistance Bridgetown (Canada): 2nd Allan
  • Olympic Distance Bridgetown(Canada): 1st Heather
  • La Roche UCI 1.18: Svenne 2nd
  • Grace-Hollogne UCI 1.18: Svenne 2nd
  • Individual Time Trial Zolder: Svenne 1st
  • Duathlon La Gileppe: 1st Tom Vandenbussche
  • Triathlon La Gileppe: 3rd Masters Jan
  • Triathlon Leiderdorp (Holland): 1st Adrian
  • Triathlon Port Hood (Canada): 1st Corey
  • Triathlon Port Hood(Canada): 2nd Allan
  • DuathlonHalle: 3rd Masters Wim
  • UCI1.18 Gouvy (Luxembourg): 2nd Svenne
  • UCI 1.18 Lac de Cherapont: 2nd Svenne
  • Half Irondistance Castilla y Leon (Spain): 3rd David
  • Trail des 2Ours, Nandrin: 2nd Pierre
  • Time Trial Geel: 1st Tom
  • Time Trial Geel: 3rd Svenne
  • Time Trial Torhout: 1st Tom
  • Team Time Trial Torhout: 2nd Tom
  • Offroadtriathlon Watrissart (Fr):  2nd Jann
  • Maine 70.3 (USA): 3rd Corey
  • IronmanVichy (France):  Teamrelay Hannah 1st
  • Duathlon Zele: 1st masters Wim
  • 10k Nevele: 1st Wim
  • Triathlon XL Gerardmer (France): 1st Masters Cai
  • Triathlon XL Gerardmer (France): 2nd Masters Sam
  • UCI 1.18.2 Ville Pommeroeuil 1st Svenne
  • Half irondistance ‘The Beast'(UK): 1st Tom
  • World Champs duathlon Zofingen (switzerland):1st AG Jan – 14th! Overall!
  • Xterra Denmark: 2nd AG 25-29 Joeri (slot WC Xterra)
  • UCI 1.18 Blanmont: 1st Svenne
  • Swimrun Brugge: 1st Jeroen
  • Memorial Tom Compernolle: 3rd Gwen
  • Short distance duathlon Zofingen (Switzerland): 2nd masters Jan G
  • Individual Time Trial: 1st Tom
  • Xterra Woolastook (Canada): 3rd overall Andreas
  • 1/4 triathlon Halifax (Canada): 1st Heather
  • Fiddlers run 10K (Canada): Corey
  • Long distance duathlon Damme:  2nd Jan
  • Long distance duatlon Damme: 1st Masters Wim
  • UCI 1.18 Ligny: 2nd Svenne
  • Offroadtriathlon Wuppertal (Germany): 1st AG Joeri
  • Beernem 10K: 3rd Gwen
  • Monstertijdrit Almere (Holland): 3rd Svenne
  • Championnat regional Triathlon du Nord-Pas de calais (France): 1st Sophie
  • Kuurne Half marathon (Classic!!): 1st Gwen
  • Riverport Duathlon (Canada): 2nd Allan
  • Ironman World Championships Hawaii (USA): 3rd AG Sam
  • Olympic distance triathlon Antalya (Turkey): 2nd Adrian
  • Ironman 70.3 Turkey: 6th Adrian (1st AG)
  • European Championships Swimrun: 4th (Raph/Sophie) – Qualification World Champs 2017
  • Crocodile Trophy (Australia): Stage 3 : 3rd Bjorn
  • Crocodile Trophy (Australia): Stage 5: 2nd Bjorn
  • Crocodile Trophy (Australia): Stage6: 1st Bjorn

Every day makes the difference!

With Ironman 70.3 Turkey, Crocodile Trophy, the Xterra world champs in Hawaï and the European championships swimrun our athletes were performing on 4continents past weekend!

Raphael and Sophie started in the EC Swimrun with the goal to qualify for the famous Ötillö, world champs swimrun in Sweden! Raphael and Sophie, both very compatible on the swim and run got a virus earlier this week and this made last week a bit difficult.
They both bite through that sour apple and on raceday they were well motivated to race hard! They got rewarded for this and not only got 4th on the European Champs but both qualified for the World championships in Sweden in 2017! The first WC qualifier of the day…but we didn’t know what would come later that day!

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In ‘couple-mode’ Sophie and Raph qualified for the World Champs swimrun in Sweden 2017!

At the same time Bjorn was finishing the 2nd stage of the Crocodile Trophy (Australia), before the stage he was 7th in amateur category. Today he was on his way to another very well performance but flatted and lost approximately 20’…despite that he kept pacing and didn’t loose 1 single spot at the end of this tough day! Still in 7th position in the GC at the beginning of stage 3 tomorrow!

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Bjorn racing in the famous Crocodile Trophy, Australia. At the beginning of stage 3 he’s in 7th position!

The biggest, and unexpected, surprise came from Adrian. After last week’s 2nd place in Alanya (Turkey) today he raced the Ironman70.3 in Turkey. His maingoal and last race of the season. Adrian did a splendid race, with a good swim, a very fast 2h16 bikesplit and a negative split half marathon towards 6th overall and winner in his agegroup!

 

Only 4h18′ he needed to complete the race and run towards his most remarkable performance in his career! Some later he must have been motivating for Guy who finished the race 13th in his AG. Congratulations!

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Adrian made a huge progression and could made the connection with the better AG athletes, won his first triathlon and got 6th overall in an IM label this season!

Of course Adrian was able to qualify for the World Championships Ironman 70.3 in Chattanooga, USA 2017! Adrian decided to pull back on this one and to not go to the WC next year.

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In Belgium cyclocrossseason is running and our cyclocrossriders are getting in shape! Past weekend Klaas could get 12th and 10th and by this he moves up on the national ranking! His first top 10 performance of the season and more to come!

Late in the evening we went back to…Hawaï where they not only host the Ironman world champs, but also the Xterra Offroadtriathlon World championships!

Joeri was our man at the right place in Maui and was keen on performing well in his AG. The mission was to pace well, and race steady coming off the bike! Joeri came off the bike 16th in his AG and biked himself to 11th off the bike!

Then the most difficult part still had to come, but he managed well and finished 12th in this difficult race! A long season with this qualification for the WC race! Not only did he qualify once, but twice…proving he earned his spot over there!

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Joeri finishes 12th in his AG in the Xterra World championships 2016

Meanwhile our athletes who are building up towards  2017 already came together for groupsession #1. The focus today was a an aerobic fartlek run with easy miles around it, followed by a strengthening bike session on the rolling hills of Flanders! Motivated athletes were stronger than the first really cold weather in Belgium. Let’s have a good winter, a dry winter!

 

Ciao

 

Jesse

Ironman world championships Hawaii 2016, A thriller till the last mile!

Kona, that’s where the magic happens. Many athletes dream about it and each year the race shows why! Kona creates heroes, Kona reveals the hero inside of people. For sure that wouldn’t be different this year! 4of our athletes qualified this season and were ready to step into a dream of suffering, racing and heroes!

One of our athletes, Dave, couldn’t race Kona this year because of birth of his 2kids. Fortunately he didn’t register because 2weeks after his qualifier he got hit by a car and broke a vertebra. This was followed by 6weeks lying in bed/couch. Let’s say the start of dreaming about his future adventure in Kona!

The three athletes who did qualify and race were Heather,Pierre and Sam.

 

All 3 of them were keen on doing their best result that day, but also to have fun in racing in the most densified Ironman in the world! Without Hawaii, triathlon didn’t even exist!

3 different agegroups also:

-Heather (Canada) AG  F45-49

-Pierre (Belgium) AG M35-39

-Sam (Belgium) AG M40-44

The swimming start always is and will be a bit of nervous and stressy. Because of the highly densified level; in Hawaii the swim is even more important than in other IMraces. Our athletes knew this and tried to get out of the water with a comfortable and fast swim.

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The swimstart with Sam, Pierre and Heather among thousands of athletes in Hawaii. Hopefully they won’t touch the mass-start in Kona. It’s thé image of the race!

 

Sam was the first one out of the water  in 1h05′, which meant his fastest swim in Hawaii on 7participations. Pierre was one of the few athletes who swam faster in Kona than in his qualifying race, while Heather as being a very good swimmer she tackled some extra meters during the swim in 1h06′. So all athletes were immediately in the game for a nice result after the swimcourse!

On the bike we noticed that our athletes moved up, Pierre constantly kept passing athletes (and pelotons) and moved up 400places during the bike course! Heather definitely looked for a comfortable bikeride dealing with the warmth and the wind. It’s not an advantage for the AG women to start around 1h later than the male pro’s. They get the largest part of the heat. This in fact, makes the race even more difficult to the AGwomen than the pro men.

People immediately messaged me that Sam was moving up quite hard, looking closer at that point we noticed that Sam was riding the same pace as…the main group of the Pro race. With splits as hard as Frodeno and Kienle he rode till 80km in the race. Immediately after seeing this I had a flashback to what happened 1year ago. Only this time we didn’t know his HR/powerdevice didn’t work. So he was forced to race at a ‘feeling’. That’s why on the bike we registered no HR’s. BUT we could get back the info of the powermeter after the race!

Today, looking at the registered info we see regularly parts of 400watts during 45″-1′ and even a block of 20′ in it at 335watts avg.  Those parts are parts where he needed to pass pelotons and lose them.

At least we know what’s needed to handle a bikecourse on the level of Sebastian Kienle, Jan Frodeno…but honestly, it’s a bit too much asked. He came off the bike with a 272NP which is +/-10% less than his best Ironman-splits. Starting hard in combination with warmth affects performance.

 

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The 4h25′ of Michael Weiss (Pro,Austria)  normalizing 318NP, Weiss is 5kg heavier than Sam. Calculate yourself the physical effort he was producing…

Of course in that first part of the bike course Sam is someone who needs to ride to the front, which is not always easy to race at a constant pace because of big peloton’s he needs to catch. This certainly wasn’t in the advantage of Pierre also, who came out of the water in position 1300 and had to chase many athletes getting more to the front.Despite all of this there was no panic in Sam his head and trying to get the effort down he slowed down preparing the run..knowing he had suffered already a bit. Meanwhile his girlfriend Cai texted me to know in what position he found himself when he would come off the bike.

 

 

Pierre only had a few km to go on the bike and Heather was doing a steady bikecourse! Pierre was even heading towards a sub10h on this tough racecourse. Most of all it was the heat of which I feared for Pierre, I knew if he came off the bike well he was capable to show us a good marathon in the end!

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Dividing work – family – sports isn’t always easy for AG athletes, as we can see Pierre handled this very well. An irregular working schedule needs to be efficient. Making the right choices at the right time is a key to success!

 

For Heather the race came early after a blocked nerve she needed to handle. A perfect preparation till 2,5weeks before the Ironman and then that nerve got blocked. It needed time to be raceready and we needed to cut short the running part and focus on what do was possible.

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Heather on the bike towards her Hawaiifinish!

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Heather suffered of blocked nerve and this made us made choices, choices to start in Hawaii in a good shape and still being capable of racing well! Fortunately she had a great summer before!

Sam came off the bike 11th (AG) and rode the 6th overall AG bikesplit (of the athletes who finished top 100…), despite his ‘saving energy mode’ in the last part of the bikecourse.

On the run he took off relaxed, but still felt the impact of racing slightly too hard in the beginning of the race. 8,5kilometers he needed to get the engine running and still passed the 21k mark at 4’26/km. If you run this pace you know you are running among the faster runners in Hawaii. We knew of last year that running sub 3h is difficult…as nobody went under 3h in 2015 (AG). So we could get the info that halfway he was definitely in the game for the podium and was the only athlete getting faster and faster at that point.

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Sam during his fast 3h05 marathon in Hawaii, which brought him to a 3rd spot

From the 21K mark, nobody in his AG ran faster. It was just a matter of time to move up in places! 6K before the finishline Sam was in fourth and gave it all (see HR). It was Cai who could give him the info to chase French athlete Mettier in 3rd position. With only 1,5miles to go Sam overtook 3rd position and didn’t let his go anymore. At the end Sam ran a negative split marathon in 3h05′ (4’23/km). Only 1 AG athlete was capable of going sub 3h01.

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Today Sam had no constant HR in the ironman, he went out of his comfortzone, chasing the podium and getting it at 1,5miles before the finishline! With all respect for his concurrents who made him race this way.

On the podium, again! This 3rd place on the Ironman Worlds feels great! An athlete in great shape who gets his 4th Ironman podium  within 18months. The cyclingsessions starting at 9pm and finishing at 2am in the morning were worth it ;-)!

.

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Happy 3rd in his AG and 59th overall – back on the podium in Kona! It was former PRO Jim Lubinski who took the win!

Ok, we knew there maybe was more in it, when the pacing on the bike went perfectly…but humans are no computers. And computers may sometimes not function when u want them to…(ahum some will laugh…).

Times: 1h05′-4h51-3h05

Pierre who already had a whole day of catching up people on the bike, did the same on the run. Once again he took back 400 athletes (1 each 100m) on the marathon. Running a 3h22′ marathon in Hawaii is great, he showed to everybody he belongs at this level and paced/raced his race alone. No drafting, no cards …just effort!

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Pierre finished the race in 10h07′ after moving up a whole day and finished with a 3h22′ marathon!

At that moment Heather was approaching halfway the marathon, she ran consistently…But still we crossed the fingers to hope the nerve didn’t get blocked again. It didn’t and she even moved up places during the run finishing just over 12h. A pity her swim didn’t came out, because she sure is capable swimming sub 55′ in Hawaii!

 

 

 

 

Those athletes became heroes yesterday, finishing world’s most magical triathlon and a podium on top!

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Oh and the drafting, it’s easy to solve if they want it. Use drones or helikopters for filming spots and longer moments and DSQ behind the screen to have a good point of view. Show the DSQ athletes their card at the beginning of the run and give them a 60′ penalty. Case closed 😉

Proud coach, it was a fun night!

Jesse

A weekend with multiple wins in cycling and triathlon!

A week full of variety!

Challenge Almere-Amsterdam Half Irondistance,
Our athletes were hypermotivated before the start and were keen on setting a nice performance!
Adrian continues his grand cru season and finishes 9th (24-39), whilePierre finishes his last race before the IRONMAN World Championship in Hawaii and finishes on a very nice 12th place (24-39), now recovery and the last trainingperiod towards the World championships in Hawaii!
Nico finishes a bit further after having to stop because getting stung by a wasp. But restarted and went all the way in the end!

In Chamonix Sebastien and Bart finished the Evergreen Endurance triathlon!

After the swim they rode very close to each other and once of the bike they realised they could better do the very tough runcourse together!  Finishing in the front of the field in the toughest European triathlon is very memorable!

 

 

 

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The swimstart at Challenge Almere (Netherlands) for Adrian, Pierre and Nico!

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Seb and Bart finished the Evergreen triathlon in exactly the same time after 19h and still in the front of the field!

Triathlon La Roche: Our athletes are entering their last races of the current triseason with good results. Remarkable performance by Tony confirming again and in his last race of this season he gets 4th behind Heemeryck, Goetschouwers and Sylvain Denis!
Pacing strong on the bike on this tough racecourse. In his first full triathlonseason he took a win on a 1/4triathlon and did splendid results on the half irondistances!

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Tony did a remarkable season with wins and a big step forward! Training smart results in performing better. As u can notice it’s all about training the right intensity, the right amount at the right time!

In Canada it was Andreas who entered the XTERRA Canada race in Woolastook and finishes 3rd overall in his first Xterra race. Big step forward past season for Andreas and it still seems to match between Swiss athletes and mountainbikes! And maybe it will be tough choice one day whether Andreas races the Xterra world champs in Hawaii or the Ironman World Champs in Hawaii 😉

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Andreas realisesa topperformance, finishing 3rd overall in the Xterra Woolastook (Canada)

A bit further in Halifax (Canada) Heather was more than hungry for her last pre- IRONMAN World Championship . Heather is a strong swimmer, she came out of the water as very first (before every male athlete!) and kept her first position in the women’s race!
Now 4weeks left before Kona, Hawaii.

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Our young cyclists are doing well, Q did a very nice race yesterday and Robbe tried to go in all the breakaways he could today which made him suffer in the end. But that’s something what makes you strong in the end. Today Dries (U23) raced in Overijse, hilly course, and got 11th in this Elite/U23 race after being in the right breakaway he had a small technical incident which made him lose contact with the main group. Still he was strong enough to handle his position!

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Heather is a strong swimmer, but it lasted for 30K before the first male athlete could take her back after outswimming the male field!

September, the month in which many athletes have the end-off-season-blues, but not among our athletes, battling till the end of the very last race of the season!

www.trainsmartperformbetter.com

 

Maze runners, the path to success!

The first weekend of september would be loaded with races and not the least!

3 world championships ( Ironman70.3 – ITU/Powerman Duathlon Long distance – Cycling Amateurs UCI) and many other important races!

Let’s begin with  the world championships races, in Australia Raphael and Sophie found themselves among the top of the triathlonworld. The racelocation was splendid and  that always gives wings!

Raphael had to start first and we were focussed on doing better than his place on the  world champs last year! He was in shape, ready! All went to plan, a very good swim and a fast bike…but then a card and a 5’penalty. This would be an expensive one..We asked Raphael how he could get this penalty and clearly he got blocked. He had no need to draft, because he prooved to ride this pace easily in former halfs! A pity, but he went through and with a very strong offbike run he finished in  4h19′ in Australia! Because of the highly densified level of this race the 5’penalty costs him a 16th-17th place! That would be even better than expected!

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Our athletes in Australia managed their races well can look back at a great adventure!

Sophie from her side needed just 1h longer than Raphael, and managed a solid race!The goal was to swim well, cycle below 3h and put down a 5’00/km run, we can say he managed all! Being part of the  world championships is an honour in IM(70.3) racing, only the  very best get this opportunity!

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On a World Championship the best come around, our athletes had the honour racing them!

 

 

A bit further in Australia, in Perth, our Canadian master cyclist Ambrose rode his  world  championships. With good legs he got closed in at an important moment and had to chase the head of the race. More was in it for him, but cycling is more than pushing the watts of course. Some good luck and being at the right place at the right time also makes part of it!

In Switzerland, Zofingen, the ITU/Powerman World championships duathlon took place! As we have an honour to defend with 3 AG world titles, 2 AG vice world champions and an 8th place in the 2012 PRO race (with a fulltime working amateur ;-)) we were focussed on this for months. Jan was ready, more than ready. All duathlons so far this season..he raced in the front. Knowing Zofingen has a 30K run in the end,  this is his race! He was keen on getting back there after a severe bikecrash last year! Already in the first run he placed himself just behind the profield. 18th he was coming out of T1. The 150K bikeride was hard, but he defended his position well and put the bike down in 25th position! The 30K run in the end would be tough and he  was moving up place by place! The race was  won by another Belgian (Odeyn) with a strong progressive race. A long Belgian tradition goes on in Zofingen!

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Jan becomes AG world champion duathlon, finishing 14th overall among the pro athletes!

Going deep till the finishline in this tough race made Jan lost conscience 15’after the  race, but after a good meal he’s already the old him again!

In the short distance race JanG got a 19th overall place and 2nd in the masters classification! All signs were good in advance and this is a nice confirmation of his  summer!

 

Except for the World Championships a few other international races were held, in  Xterra Denmark Joeri was keen on the AG podium and so he did. “A nice racecourse and 2nd in my AG, super satisfying to pick another slot for the Xterra worlds and to show I am worth it”

 

In Gerardmer (France) they had a classy field at the starting line, with Andi Boecherer (Ger) and Van Lierde (Bel) it would be a absolute triathlonstar to win! Boecherer was the strongest, Van Lierde 2nd! Behind that 2 of our athletes gave the best of themselves!

Sam did a good race, that totally fits into his Hawaii preparation, with I think his fastest swim ever there. On the  bike he simply was strong and on the run he kept moving up towards his final spot. 17th at the finishline and 2nd in his AG!

SamG bikefile

Gerardmer is not an easy bikecourse, the irregularity in bikecourses demands a lot from athletes. It’s much harder to pace this right and not explode during the race.

GerardmerWattage Sam

Cai from her side did a very strong race and that resulted in her AGwin! After becoming 4th and 5th (AG) in Ironmanraces this season…now she takes it all.

 

JeroenMeul

In Brugge, our ‘sub50 Jeroen’ won the swimrun. He experiences the use of training smart!

Svenne, 10times podium in the road cyclingraces this  season. Always just not winning kept fighting all season, believed in it…and yesterday he won! This morning he sent me a message :”Alles op alles” or “all on it”…well, today he won again! Svenne is no sprinter, and this makes it difficult to win. But on the tough race courses he’s  always in the main group, if he’s not in it…he closes the gap later! This is an athlete with an absolute positive spirit. The season he is riding is fantastic, and not done yet! More to come!

Our other cyclists had less luck this weekend, 2of them crashed (bad weather) and Anthony who was in the leadgroup of 10 in Luxemburg had a flat tyre and no immediate backup! On to the next race!

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There is NO other Svenne than this Svenne, giving it for 100% 2wins in a row for this rider!

And last but not  least Tom who became ‘The Beast 2016’,  in Lynmouth UK Tom was ready for his 2nd Half triathlon of this season! This time it was a race beyond tough. It was extreme! The THE BEAST TRIATHLON is a half triathlon with extreme bike and run courses. The run course for example has 800D+ in it! On Tom’s site  you will soon find more about the course! This race was the maingoal for Tom in this part of the season. Not knowing who the other athletes were it was difficult to predict the outcome! Earlier this week Tom let me know the percentages on the climbs would be very steep.

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With 324NP Tom could pace himself to the front of the field and save enough energy for the 800D+ run!

My answer was simple: “It cuts the crap”. And so it did, the strongest man in the races lasted in the end and Tom was capable of winning his first Half Triathlon! Only, because of the wild sea…there was no swim. So it became a duathlon, which turned into his advantage! 1big race to come for Tom within a few weeks. But now, coming home and take a few days of  active recovery. I think, he’ll need it 😉

Tom vandenbussche

Tom, turned from cyclist into duathlete, and last season into triathlete. With 3 Triathlonwins of which ‘The beast’ and a top 10  in Monts de Guéret…this has become a super season for him!

Oh yeah, Maze Runners…yesterday I looked at this movie and a group of people had 2 choices. Keep on living in a circle of complaining or getting out of it, moving forward, live and explore what’s out there  and not having to “what if..”. Today I thought about that movie again…;-) #TSPB

 

Ciao

 

Jesse

 

 

 

Ironman 70. World champs – Powerman/LD duathlon ITU world champs upcoming weekend

Let’s have a quick roundup of our athletes going into the Long Distance Duathlon/ 70.3 Triathlon world champs this weekend!
Making it to the World Champs is already an honour, racing it must be fun with determination!World championships Ironman70.3 – Australia:

*Raphael Amato – Belgium
AG 25-29
Qualified in Ironman70.3 Turkey
Strength: Races consistent and has a good final in his legs, has done a very good season so far!

*Sophie Drofiak – Belgium
AG 25-29
Qualified in Ironman70.3 Barcelona (Spain)
Strength: Strong swim , in Barcelona she pulled out a good run and prooved to be capable of dealing with hot weather conditions. Prooved in the 1/4 triathlons she can battle.

Long Distance Duathlon World Champs – Switzerland

*Jan Meysmans – Belgium
AG 35-39
Strength: Fast off the bike, had good results in his springduatlons and was 4th in a sprintduathlon last week among the best Dutchies…knows the racecourse as no other, but missed Zofingen 2015 due to a severe bikecrash of which he needed a lot of time to fully recover.

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Jan Meysmans ready for the WC!

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How fast can Sophie swim among the very best!

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Raph is a consistent racer, he’s ready for it!

When the hunger is there, you can do it everywhere…

Here you have one  happy coach, the biggest tri-weekend of the season…with many athletes  getting involved in races! We knew our athletes are in great shape, but every raceresult depends on how an athlete gets up and goes into the race!

With big races coming we mentally load to the race and look really forward to what’s going to happen. You win some, you lose some…but winning some sure is much nicer.

Saturdaymorning I was in Holland and could witness the raise of Tony (Young duathlete transforming to triathlete) who was able to do a very good swim followed by a super 40K TT and 10K cruising @3’30/k pace to finish the day. He won with >5’advantage on his concurrents. He won his first ever triathlon and confirms the Half distance results of Leuven and Bonn! Great to see the development of this athlete.

Tony

Tony won his first triathlon ever, now having a (short) resting period and then full speed ahead to a good summerperiod!

A bit further in Holland the Run-Bike-Run series in Amsterdam were held, Jan was invited there to do this race and he did great finishing just before former European Champion Vandersmissen! Building towards the World Championships now for Jan!

jan M

 

Saturdayafternoon we heard some of our athletes who messaged or called, with lots of energy to go into the race. Every athlete has its own mental approach, but I felt concentration and willing to do well everywhere.

Early in the morning on sunday the Ironmen were ready to enter the water in France and Austria! Meanwhile I went off doing a short spin to get down my stresslevels…I was out with somebody and said: “who knows, maybe 2 sub9’ers…if that happens it would be great!”

In France Hans swam a good race and could enter transition with a reasonable gap on the fastest swimmers! It was one of our athletes Seb, who lives on the racecourse, who messaged us that at Watten (K35) Hans had only 26″ behind the first athlete. At that moment I knew he would get into the lead. For a good cyclist that’s an advantage. Especially in a race like Chtriman where you don’t have pelotons (you do have these in IMlabels). Being in the lead also means you’re in control of the race and don’t have to  accelerate to catch groups or ‘legal-drafters’.

 

The advantage on Julien Boulain (Fr) seemed to be growing fastly in this man-to-man battle. Hans never could be sure, because Boulain his status and former IM  results. But this was no Ironmanlabel, so the cyclingpart only got more important. Pacing was done on exactly the wattage we talked about before the race, so if nutrition was ok…

Again I am not posting any wattagefiles of Hans, just because I want to express the great swim and run he did!

He sure should be capable of battling for the win by doing a good marathon. And he did!

Run Hans

Racing the IM marathon steady like Hans did is the best way to approach your IM marathon. Starting to fast is just good if yo  want to be knocked down somewhere!

His last kilometers must have been great, he kept on running and found his best legs to close the marathon after 3h05′!

Our first Irondistance overall winner of 2016 is Hans! Knowing he did the  racecourse in 9h07′ with a 186k bikeride…it seems he has the legs for finishing sub 9h in a full soloday!

Hans Chtriman

The greatest feeling an LD-triathlete can have is crossing that finishline, a personal ánd an overall victory! Great vibes!

A full moviereport of Chtriman 2016 A full moviereport of Chtriman 2016 

In Ironman Austria we had  Cai and Sam and 2 rookies  (Jorn and Peter) starting the race! Bad weather also was predicted so some tension was felt there.

Bad luck for Jorn before the  start, going to the toilet and not finding back the guys with his wetsuit. Some panic before the  start, but above all he had to get into a starting box that was too slow for him. The whole swim long he had to make his way through the field, but still entered T1 after 1h00! Sam followed close behind him, while Cai and Peter also came out of the water shortly behind each other. At that moment Cai was already in 11th position in  her AG!

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Despite some troubles before the swim, Jorn still managed to get out of the water in 1h!

Once on the bike everybody got his recommendations to follow…

During this Ironmanrace you have a totally other impression about the cyclingpart than u have in Chtriman. Ironman is too much loaded with athletes and strong cyclists don’t get the full benefit out of it (especially in  AG-racing). I was already disgusted, really  disgusted after seeing IM70.3 Lux racepics.

Lux

Ironman should stop tolerating these kind of acts. It’s becoming a normal thing to do. But it’s disgusting, far away from the real Ironman spirit. But it also let’s  me understand how some pussy cyclists can ride fast…while they are not able to do it solo…Epicfail of these athletes! (Photo Ironman Lux 2016)

Well, in Austria you have a rolling bikecourse which is perfect for moderate cyclists to cheat. Groups of  >20 in front of the AG race, wheel to wheel….that’s not nice. The speed is hard and the watts are low. The guys pushing their own pace should be respected. I say: Ironman, stop acting this way but give more penalties, for the love of this sport!

But ok, that said…back to the games, Jorn and Sam went out there very fast and it was Sam who moved up during the bikeride towards 21st overall and came off of the bike in 1st position (AG). Perfect circumstances to get his Ironman Hawaii qualification!

Jorn got into T2 a bit later and was on track to be another surprise today!

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Another 0,9″lost during his race by playing with the camera for Sam

At the moment Sam came off of the bike, I calculated that with a good run he would be capable of finishing sub9h! What happened then…nobody could predict. He realised his fastest Ironman ever and reached the finishline in 8h42′ after a 2h57’marathon!

Sam is not racing a lot, but within the last 14 months he took 3 AG victories, and now breaking his speedrecord! He took his qualification for the Ironman World Champs in Hawaii and can join Pierre (Bel) and Heather (Can) in Kona!

Sam run

Just like Hans in Gravelines (Fr) Sam realised a perfectly paced marathon! 4’13/km after 21K, 4’16/km after 42K!

A nice fact to know is Sam could beat the powerrecord on a full distance among our athletes, I think he was stimulated by Hans setting the new Half distance record in Troyes ;-)! But once again, I won’t post the powerfile, just because you wouldn’t believe it…

Behind Sam, it was Jorn who did everything to  finish sub9h30. From the moment he saw it was possible he pushed his body to the limit and ran his last km sub 3’50/km which was his fastest of the race! If you pace well, you are capable of growing during the race! Super glad for this athlete who was involved in an accident exactle 7days ago, his bike was totally wrecked so had to ride on the  bike of a friend!

Cai did a perfectly paced bikecourse, and ran a good marathon. It made her move up towards 5th place in her AG and just missing a ticket to Hawaii. This 51-year old lady finished twice top5 in an Ironman within 10weeks!

Peter was the most unknown factor in the race, how would his body react on this long effort. Clearly he was ready and the taste of reachint the finishline is sweet! Becoming an Ironman deserves the deepest respect!

 

 

How much inspiration did our other athletes need to compete later that day? Not much more I think!

In the half Irondistance at Gravelines (France) it  was Raphael who was extremely motivated to get into the top 10 of this regional championship half irondistance!

He went out hard on the swim course, but just missed the 2 main groups. So it would be 93K solo against the wind. Raphael got stronger past years, and I was sure he could manage his own race! He  did, he raced 90K solo and kept the gap around the same! But he  moved up to 11th and then his strong offbike long run came! It had been a tough race for all athletes and some totally were knocked down, while Raphael moved up! He finishes 4th! And that was even better than we hoped for! Also in the top20 overall Steven also got 4th in the masters race! Our other athletes all had a good race and fun, Wim for example was very proud on the fact that Hans (winning Chtriman) supported him during his race! Working with these athletes I  can only be happy that our athletes have this kind of spirit! Healthy  positivity is what an athlete needs!

Raph Amato

Raphael in full effort heading towards 4th place! Supernice result and it’s just a matter of time before we see him into the foodsteps of our Irondistance athletes…

In the female Half Irondistance at Gravelines Inge surprised,by circumstances not sure being able to compete in this race earlier this week, she got out of the water in  5thposition. Once on the bike she moved up to first place and she won her first Half Irondistance! One more race to go now for her before a short and well earned resting period!

Hans en Inge

Hans and Inge on the podium in France, 2winners!

And then the night fell…so the Canadians woke up… and started in their first triathlon of the year! Corey was very keen on the Inguish triathlon, he wanted to win this edition and went out very hard! But it was Andreas who seemed to be the runner-up in this race!

Andreas did better than his Swiss national soccer team the day before and kept his 2nd place till the end! Corey took the win with much determination!

In the sprintdistance we had Allan, who had a light muscle rupture earlier that week…by doing something he promissed never doing again!!! A wise decision to switch towards the sprint race, and with his current shape he was able to win and take his first triathlonvictory! More about this on his  website!

 

Now looking forward to next weekend with the European champs Ironman at Frankfurt and the National Champs team time trial! It’s fun being on the run!

These athletes performing now are just enjoying the efforts they put in months ago!

This was an extraordinary weekend, with many races. Our youngsters and older athletes performed like bosses!

Train smart, perform better!

 

 

Jesse

 

 

As a coach you must always look 2steps ahead…

Our athletes are now almost all approaching their 2016 season. Our cyclists have already some weeks of racing behind them, our triathletes already did some prep races and are now close in entering their first real game!

2016 began very well for our athletes, in the first 2 months  of the year 26 podium places were realised in road cycling, CX cycling, XC running, road running , triathlon and duathlon! It’s really crazy, you should think…well that’s nice if you realise this in a whole year. Well…that’s a misunderstanding. Those races were all won in global preparation towards our athletes real racing season.

The one thing that we can say is that we (athletes and coach) are on a good way towards a top 2016, but let’s talk about that in late december of this year.

Our triathletes are getting slightly more nervous for their season, a lot of (Half) Iron distances will be raced this year. Ironman South Africa (Sam-Cai-Pierre) will kick off triathlon season, that same day Ironman70.3 Florida and 111 Portocolom (Spain) will be battle scene for our athletes. From that point on Ironman’s 70.3 Nola, Lima, Mallorca ,… will follow soon. You never know the result of a race before the race, the only thing u can  answer is: “are you prepared well?” I can say our athletes who will race that day and later that period will be prepared well. They have put in the energy and let’s see what comes out. A first race of the season always is a question mark.

Afstand pr week

Training more and more volume is not the best approach towards competitive racing. Volume needs a balance with rest and the right intensity.

Past winter was a busy winter, a winter in which out athletes and myself have made time for evaluation and thinking forward and fast forward. Setting up a plan for each athlete is thé way to approach a good season, never think week by week, Never think month by month. But think from a global view and let that view fit in to an athlete’s life-work balance. On the groupsessions we noticed very determined athletes who will race very passionate. To our cyclists I always say, if you don’t know the feeling of going into the breakaway and just sit and wait…you will never win in style. To our triathletes I say, go out there with the knife between the teeth and use your strong points to be the best you. And never(!) drop out of race, it’s the finishline u need to chase…as fast as possible!

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Brooke winning Irondistance Vitoria-Gasteiz last year was one of the highlights in her career. As a coach you live up to these events with your athletes. Every athlete finishing an extraordinary race deserves the deepest respect!

 

I love looking forward and fast forward,

 

Jesse

Let’s get personal … and meet up with Andreas

Time to introduce one of our overseas athletes, Andreas with a Swiss roots and living in Canada.

Hi Andreas, can u introduce yourself to us? 

 I’m from Switzerland but currently live in Baddeck, a small village in rural Nova Scotia, Canada.  I’m a mechanical engineer and work about 50mins away from home in  another, even smaller village.
In my teens I played indoor hockey (floorball) and by the time I hit 18, I decided to take up recreational running.  That’s mainly what I did through my early 20’s, a bit of running and entering a race  here and there.  Then I moved to Canada (2007) and in 2007/8 I started running longer distances and raced more often.  In 2010 I did my first triathlon.
 How do you conquer the hard winters where you live?
I run outside all year round, pretty much regardless of what the weather’s like.  I don’t have a treadmill or easy access to one during the times I do most of my training (early morning,or lunch). I enjoy running outside.  It can get a bit tough in the winter and there are not as many places to run because of ice and snow (we have a lot of dirt roads
that get slippery in the winter and are not cleared).  It can get pretty cold, especially with the wind and it tends to be damp cold which makes it worse, but you just have to
dress appropriately and suck it up 🙂  I don’t mind.
During the hardest winter months, I do most of the bike sessions  indoors on a trainer.  However, i don’t mind going outside on my cyclocross or mountain bike even when it’s colder, as long as  the roads are mostly clear and the weather is decent.  I have all the gear to bike in below 0 deg weather.  I don’t mind if it’s below freezing a few degrees as long as it’s dry, but that does mean that between January and probably March, I rarely ride outside.
Burger foto

Andreas integrates XC-skiing into his winterpreparation. The perfect alternative for a long run in regions with enough snow.

Do you have an easy access to swimming pools?
I don’t really have easy access to a pool. This is the hardest part of living where I live (in terms of training)… makes it hard to improve in the water…  the closest 25m pool is 50min from work and then 60min drive home. that means I have to drive a lot… drive 50min to work, then drive 50min to the pool after work and then an hour home from the pool. The pool is open for lane swimming on four nights on weekdays. For an hour.  So in theory, I could swim a total of 4 hours during the work week, but because I have to drive so far and I tend to work a lot, I only go once or twice a week.  I also can’t get swims in that are longer than 1 hour during the week.  I do have access to another pool on weekends, but also 45min away (the other way). So for the most part,  I swim once after work and once on the weekend.  the weekend swims can be longer than an hour. So at least I can get a slightly longer swim in every now and then.
Since September, I also have access to a 11m pool at a local  hotel… so I sometimes get an extra swim in there.
What are your maingoals during triathlonseason 2016 and mid/long term?
My main goal for this year is to get faster on the bike, while at least maintaining if not increasing my run speed.
My main race goal for this season is Challenge St.Andrews (1/2 IM distance) in July.  my goal is to be faster than 2 years ago.  I’m also doing a 70.3 in Florida in April.
I would also like to get more into cycloross racing this fall (did my first 3 races last fall).
mid-long term, my big goal for hopefully next year is to qualify for Kona..
Thank you Andreas,
good luck towards next season and your results will be followed by our sympathizers. 
To jump into CXracing next fall is a nice step, Switzerland has a large tradition in CXracing…a nice export-product to Canada!
Jesse

2016 is on, hot and rocking!

Athletes must prepare their season well organised and structured…only , when does season start and when does it finish?
An athlete must work from a larger plan and structure from that plan. Most athletes who I just start working with have always thought in the opposite direction, and just train to race their next race without any season/career vision, that’s a common mistake that leaves a lot of athletes with frustrations at the end of their season.

HR zones pr week

The right intensity at the right moment is hyperimportant for ambitious athletes. If not, you might be in shape too late, or even never…

I remember last season one of my athletes being commented by recreational local sportspeople because he won ‘too early’ in the season, but one month later he won again…and at the end of the season he was still winning. While the criticizers never won…think if you want to grow, do not play Calimero!

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At the end of the season we don’t hear Calimero’s, we avoid that by working hard and correctly!

 

It’s very clear our athletes are very regular athletes, with high peaks on the important racedays and  who almost never fail their realistic goals. And that for, you need to think with a plan, that plan needs construction and minimalisation of changes.

 

 

And for sure that works…

Afstand pr week

Training is not doing the same over and over again, it’s about structure and a larger plan behind your individual sessions.

Today we have the last day of January and our conclusion already is simple: Our athletes are very motivated and have won in the first month of the year already triathlons, short and long distance road running races, cross country running races and got different medals in  Cyclocross. The only 2 more sports we have to win upcoming 11 months are road cycling and time trial races. I think…that’s manageable!

Have a great year !

Jesse

Groupsession Hilly aerobic- Closing wintertime

Today another groupsession for our athletes was planned, the  last one before the first races, training camps or stage races! Traditionally we choose the last weekend of January with a steady groupride and evaluate how aerobic fitness is at this moment. Well, I can tell at least we have some nice surprises coming up…let’s see and evaluate within 11months.

Belgium had terrible weather for athletes past 9 days…till wednesday snow and ice was on the roads. Fortunately, like most things…if you are patient, all works out well.

Today passionate athletes from all different angles of the country were present, but also France and the Netherlands were ready for some ‘Flandrien-weather. Á lack of motivation was no option. On the menu, an  aerobic progressive bike ride on hilly roads. In total 1250D+ for 115K in hilly Flanders was what we were going to do.

parcours groepstraining

We  choose for the hilly and clean roads between Leuven and Brussels

For sure, rain always has an influence on flat tyres, some of our athletes could exercise their mechanic-skills, one of them could do this 3x!

Profiel groepstraining

When we say hilly, we say hilly…there was only 4x a 400m flat road. Enoug to drink and eat something.

Our athletes  had a mission during the ride, which was explained before the ride. If you look at the profile you can see 4 bigger  climbs. On these climbs there was a fixed wattage for each climb. Even with a finishline on top, athletes rode smart (to perform better).

The meaning of this training for sure was aerobic, no red zone to enter. Some athletes for sure let go the group to reintegrate the group later. For some athletes (cyclist  starting their season in feb and athletes racing next weekends) very short moments could be entered into the red. NP for our athletes today was all between 210 and 240, depending how long they rode in front or in the peloton. Remarkable is how close the NP of the head of the bunch and the tail of the bunch is. Learning how to ride a peloton,sure is a skill to exercise.

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Going through our athletes files, we see perfection for this athlete. Never passing anaerobic threshold, average  128BPM. On a track like the one we did, that is not easy but a work of consistency. Train Smart, race hard!

Despite some rain and  some flats we rode back to our cars the way we started, as a group…a group of athletes with a smile!

A special thumb up for Toon having 3 flats and not give up, untill running out of tyres, for Jan having a flat and troubles reparing him for 25minutes but still riding the whole loop and one for Wim choosing the difficult way and doing the 115K loop at solo to not overpush.

How much nicer can a day be for a coach, ending the session by a full messagebox on the cellphone and seeing the first triathlon of the year was won by one of our athletes in Avion (France), and Gwen winning her first crosscountry of the season!

Train smart, perform better!

 

Jesse

 

Testing, some love seeing the numbers…but it’s about working with th numbers!

This period of the year, is definitely a period athletes need to plan a lactate test. Especially for  athletes doing a regular cycling/running/triseason (march-october) Because a test can give us a view into the way to approach the athletes’ body, shape and future (short and long term) goals.

Many athletes make the large mistake to hunt down certain numbers, they look at the maximum output and not below, they chase a high HR , pace or wattage at their max level. Well, let that be a very wrong approach (especially in mid-winter).If u don’t have experience and know-how in evaluating tests, please stay far away from it. You can only abuse at that moment…

As we speak, we are testing athletes very intense for over 8years now and many of these tests are in my database. From Pro cyclists, Pro triathletes, Amateur world champions in duathlon and triathlon to absolute beginners in these sports.

Deze diashow vereist JavaScript.

 

For me as a coach, lactate testing also gives us a very nice view on an athletes’ macro-evolution (evolution during several years), or seasonal evolution. It can reassure us after a big block of training to look if we are ‘scoring’  around the same lactate profile as we did in earlier and SIMILAR training/racing periods. It can gives us the info to put the cherry on the big cake of training towards Championships. Or it can simply say: “Hey, that athlete really has work to do at certain points”.

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Never forget testing is done to work with, ‘just’testing is useless. Training healthy always has to be the number 1 priority! If you don’t train on a (short-long term) healthy way you shouldn’t even be training at all!

 

Click here to see one of our athletes suffer on a running test

Train Smart, perform better,

Jesse Van Nieuwenhuyse

 

December Groupsession

Our groupsessions are always filled with plenty of fun and good vibes! Or as one of our athletes Nesten said this week:”I am always looking forward to the groupsessions!”

Today we headed for the Belgian beacharea for our December groupsession! Let’s call it the ‘pre-christmasdinner fatburner session’ De Haan was the place to be, a little bit of rain couldn’t disturb our plans.
The day started with a Fartlek run on the beach after an easy warmup, in this “beachlek” our athletes could pace each one at own pace, while strides were found harder than expected at the beach.

On the bike we could do a nice MTBtrack, we begun with a technical start and than followed the 50K MTBtrack with ‘almost’ no mud. Athletes were so excited at the end some of them made a salto or went swimming during the bikesession. But as always, all gets well in the end and all together we arrived back in De Haan, our starting point.

The day ended with a shower, for ourselves….and the bikes!

If you put together  a group of athletes from 7 out of 10 Belgian provinces and u get good passionate vibes! Or can we say 8 out of 11 Belgian Provinces (Zeeland – Netherlands ;-))

And last but not least, a big thank you to Carine to be out there in the rain/wind making beautiful pictures of muddy athletes!

Thanx for a great weekend, I think bedtime will be quite early today! Tomorrow there’s another (training)day! One thing is for sure, our athletes have entered the road towards 2016!

 

Train Smart Perform Better
Jesse

Ironman Pro race Cozumel Mexico…9th place for Brooke

Ironman Cozumel was the race for Brooke to top off a magnificent season!

Our Canadian Pro Triathlete really prooved she’s a top pro this year, with wins in IronMédoc (France), Ironvittoria (Spain), Half Irons Deauville (France), Oceanlava Lanzarote (Spain), 3rd in Challenge Ixtapa (Mexico), her last race  would be Ironman Cozumel, a place she really likes to be at. So motivation was up high!

Brooke Cozumel

Brooke felt great in Cozumel, a well motivated pro athlete. Ready to race and enjoy the sportsmanship!

Brooke suffered in Cozumel last year and she was keen on doing a performance! Easy said of course, most people know preparing a race is a physical and mental game, as a 3rd full distance not so easy to approach. We had the chance to work on the super base condition she builded up this season, that’s why I knew she would be ready without touching her ‘freshness’.

2days before the race we discussed how to  approach the race, we put a 58’swim as target. And were very conscious already there  were some very fast female swimmers in Cozumel (sub 50 swimmers). So it would be possible we would have to chase during the race! For the bike, we had a non-reliable powermeter, so biking would be on feeling and never blow up! Because of the heat we had to be ready to do a good run  and come back  on athletes starting too hard! Pace set was 4’35-4’40, taking count with the heat and humid environment that was a good pace to be at. (Later we see, only the top 3 ran slightly harder)

BrookeBROWN

On raceday Brooke did a 56′ swim, which is very good for her, in front a group of 6Pro  women who swam a 47′! So right and realistic view before the race of Brooke, on the bike she was alone to move up.And so she did, moving up from 16th after the swim to 10th at the start of the run. Of 1 thing the coach was  very sure, she would NOT collapse on the run if she paced well. After 7K I saw her pace and knew she would move up! Only, after the bike on this very windy race course the gaps were made very big and it was difficult to come back on this pro level with lots of strong ladies…who also didn’t collapse.As an athlete you must consider racing against other strong athletes as an honour.  Brooke ran her run  and once she was in 9th position she had a good view on the race and saw it was impossible to move  up to 8th. With a fine 3h21 marathon she finished her last race of 2015!

A happy coach, seeing her race consistent, now focus towards a splendid 2016 after some nice resting.

Dedication Brooke

In Almere Brooke could have won the race, but it ended up frozen in a warm bath…in Lanzarote, Ixtapa and Cozumel Brooke took vengeance in style!

Great performance in Ironman Mount Tremblant – 8th and AG win for Sam!

16th of August once again we had someone with ambitions racing in an Ironman with a decent pro field of which we pointed out Jordan Rapp (USA) and Paul Ambrose (AUS) were the top of the field.  Ambrose won the 2015 Ironman Australia and Rapp is a multiple Ironman winner….

Sam’s ambition was clearly to win his agegroup, enjoy the race and do a good nutritional and racing test with Hawaii coming in 2 months. First things first, in the last months of preparation we must say everything went well in his sessions. Figures were good, no injuries and a good health. Which of course means a lot in preparation of a big race. It was clearly he was capable to do a good race.

Athletes never train the same amount or intensity all year long. Recovery is an important issue when it comes to periodisation. Never forget that if you want to approach your goals. Get the balance!

Athletes never train the same amount or intensity all year long. Recovery is an important issue when it comes to periodisation. Never forget that if you want to approach your goals. Get the balance!

Swimming and Sam, don’t tell me that doesn’t work for the 100th time. His swim was  were we liked it to be, within the limits of being in the game.

What if he could swim faster? That question has been asked to me for at least 20times the past 48hours. How many times he must have heard that? How I answered it in my opinion…

1) If  you swim a 1h04 Ironmanswim, you DO can swim, and if it’s not your best discipline so be it. Live with it, act with it and try to focus on the positive things in it. Sam is now training every week 1 of xx sessions on getting a different, more efficient stroke and  power has an other input…

My suggestion:

Sam is now focusing once per week on improving his stroke and getting more efficient, power and endurance in other sessions. Let’s see, I believe he can swim a 1h00-1h02. But if he does, it must be done as economic as he swims now…if not, I rather see him swimming a 1h05.

2)The swim is only 1/9 of an Ironmanrace, you better lose  5’/h there than on the bike or run… US pro athlete Jim Lubinski prooves that being steady over 3disciplines can bring you to a good performance on prolevel, just saying… successfull and fast triathlon is still a combination of all three disciplines.

3) I will tell you in person if you ask. Sometimes I can be a bit ‘direct’

It's not because a discipline is not your 'top'discipline that it's not a good discipline. You can not get in top10 of an Ironman if you are not at least reasonable good in all disciplines.

It’s not because a discipline is not your ‘top’discipline that it’s not a good discipline. You can not get in top10 of an Ironman if you are not at least reasonable good in all disciplines. Look, this is how we approached the last block of 3 months towards Canada.

On the bike Sam had to get in the rhythm after some wetsuitwrestling (he won the fight, and it would not be his last one that day), but once he was in the rhythm the hilly track was really his cup of tea. Sam is someone who thinks about his bike, his gear and also keeps on improving and tinkering around with it. He astonished me last time, when he showed me the hole he cut into his frame for an internal hydration system. It has its purpose, but you must dare to do it. On the bike Sam really flew and despite the more easy beginning he established a strong 290NP. For the cyclists among you, you can compare this to an average poweroutput of an average (pro)continental cycling race over the same distance. (data from our own cyclists elite/pro, proven over different races  – difference in weight 2-5kg) Of course there is a big difference in power and heartrate and the length of these.  But all of that, is another topic.

The quality of the bike course was very high - how did Sam approach the race HRwise, flat!

The quality of the bike course was very high – how did Sam approach the race HR wise, flat! With a good nutrition plan and of course a correctly trained body it’s possible to stay steady.

Sam came off of the bike with a good feeling and directly took the pace that was planned to race on. A fast move out of T2… and see what happens. A marathon after the bike is unpredictable, but there must be a plan, and offcourse we advise you to have a plan B also if you would try this. Looking in to his data we see following things.

After a fast start on the run, the drop was not heavy. An athlete who was capable of running steady till the end on hilly run course.

After a fast start on the run, the drop was not that big towards the end. An athlete who was capable of running steady till the end on hilly run course.

Sam had a 4’18/km after 37K, at the end of the race he averaged 4’25/km on the full 42,1km. He focussed on the first AGplace, he was sure of winning at that point and it made him run more comfortable. In Hawaii for sure he will be pushed by many other very strong  AG athletes, who will try to win the AG race! Let’s hope Sam can be amongst those warriors.

Thumbs up for this performance! 8th and a victory added for a passionated athlete!

Thumbs up for this performance! 8th and AGwin for a passionated athlete!

And now…realising a big performance always comes with questions…will he be in shape for Hawai, will he be recovered? I believe he will, health and accidents can always happen. But if he reaches the swimstart in Hawai in this shape, he will perform well!

Hammer on the block for Sam, congratulations...earned every day, every week of the year!

Hammer on the block for Sam, congratulations…earned every day, every week of the year!