A weekend with ups and downs!

Past weekend began great, but it had a big down also….

but first the positive news!

On friday our athletes had the right feeling and were  capable of racing for the medals!

In Lommel (UCI1.18) Jef was the first to go into a breakaway, the peloton didn’t let them go and so it was Svenne who once again went in the breakaway! They were off and averaged almost 44km/h on  this 85K criterium. In the last loop it was Svenne who went for the win, but some of his concurrents came back and so he was outsprinted and got 4th in this fast race! Hans and Tony, both in full preparation for  the national triathlon championships did a short preprace. Hans got 2nd in the Lakeparadise triathlon with his team and Tony raced for the win in duathlon Herentals and finally got 4th.  Meanwhile Gwendolyn became 2nd in Wenduine 10miles!

svenne.jpg

Hans vdb

On Saturday Germany was the place to be,
Joeri did a very good race in the XTERRA German tour, Schalkenmehren by getting 11th overall!

Anthony was riding on the Nurnburgring (Rad am Ring) and was out for a topperformance…till he flatted and had to chase the main groupe. After a soloride of 100K he managed a 26th place! Now getting ready for the Tour de Namur (UCI 2.12 – stagerace)!

GuydbOur young cyclists also had fire in the legs today!
Dries (U23) could ride the post-Tour criterium and was outsprinted by John Degenkolb (Ger) and Giacomo Nizzolo (Ita)http://uitslagen.dewielerbond.be/Kalender_Uit…/Uitslag.aspx…

DriesM

Robbe and Quinten (Juniors) have both made a long way already to where they find themselves right now. Both were in the breakaways and dared to‪#‎attack‬. Robbe was in the right breakaway and finished 7th in Tourinnes, Quinten was in a little group behind the leaders and took 16th! Both are first year juniors! Already looking forward to next season!

Meanwhile our oldest male athlete Guy realised again another Ironman70.3 finish! In Hungary he was capable to get his revenge for the flat tyres in Ironman Luxembourg! Now looking forward to Ironman Vichy and Turkey!

Sunday had to become another beautifull day, and it was…only it ended with an accident…

Our athletes are hammering hard, we  get used to it…despite that, we don’t forget it’s no evidence! Dedicated and hard work comes before the output and visibility!
In Ironman Maastricht (Holland) Patrick (25 AG – 10h02), Pieter (18AG – 10h14) and Toon (12h05) realised each for themselves their best IM result ever! The road towards a long race is also something to remember and be proud of!

In Bridgetown (Canada) it was Heather who astonished on the olympic distance by coming into T1 as first overall athlete, she left all male athletes behind her! Heather could hold her spot on the bike and during the run and took the win back home!

On the long course (Half Iron) Corey advanced Allan during the swim and they both came out of the water in the front. The swimcourse was in a river into the current!

COrey NP

Corey and Allan both did what they had to do today and paced the race well. The weather was not easy as it was a warm day and drinks were not always easy to grab 😉!
On the run course our athletes are fast enough to fight till the end!
Corey won the party, and it was Allan making the day complete by finishing 2nd and once again confirms his high level he’s on for the moment!

 

In Oostende (Time Trial) Jan did 2 races, first he did the 13K ITT with racebike and later that day he rode the 26K ITT with Time Trial Bike! It resulted in a 3rd and 8th spot in the Masters race!

JanG

After all these great results we checked our phone and saw less prettier news…Hans was involved in a frontal accident during a Timetrial…a broken shoulder has ended his 2016 season. Once again it makes us realise we must enjoy every moment of training and racing. Also the tough ones, also the flat tyres,….always look forward and fast forward!

Hans vdb.jpg

www.trainsmartperformbetter.com

Jesse

Challenge Ixtapa…another great race for Brooke!

Saturday Challenge Ixtapa in Mexico was planned for Brooke!

We knew concurrence was there and we would have to be strong to fight the other competitors on this Half Irondistance!  But Brooke was ready, she prooved in Ocean Lava (Lanzarote – which she won, 4th win of the season)! Brooke was hungry, hungry to perform well after she was caught by cold in Challenge Almere where she dropped out…frozen,!  In Mexico…it’s warm, and then cold is no issue anymore! Brooke did the swim we expected and could fight her way back into the race for the podiumspots on the bike! She entered T2 as 2nd!

Brooke was capable of working well towards this race. A minimum of travelling and fatigue, but a maximum of result!

Brooke was capable of working well towards this race. A minimum of travelling and fatigue, but a maximum of result! Not always easy for a pro athlete!

On the run she was fighting all way long for 2nd – 3rd place! Finally Brooke crossed the finishline 3rd, which made her very happy!

The base for this peaking period Brooke realised by working very consistent. No superweeks anymore after a hard season, but consistancy and the right amount of hard to low intensity workouts make her perform at the right time!

The base for this peaking period Brooke realised by working very consistent. No superweeks anymore after a hard season, but consistancy and the right amount of hard to low intensity workouts make her perform at the right time!

What a season Brooke is doing, and it’s not over yet! Because of a surgery in february we will have a long season now and we will go through till mid january! 2 Big races are coming now and for sure she will continue playing the game with the best female pro athletes!

Brooke fighting during the race, crossing the finish satisfied in 3rd position!

Brooke fighting during the race, crossing the finish satisfied in 3rd position!

But at the  end, we knew Brooke was in shape, a few weeks ago we had her for a test workout in Belgium, Kortenberg…suffering on the track! Most of our athletes know this track…because they suffered there at least once ;-)! The result in a race is always the output of physical and mental shape combined with factors you can’t always predict!

Congratulations Brooke, enjoy another great podium on the other side of the world!

Train smart, perform better!
Jesse

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!