World Championships

2015-06-27 14.26.25

 

I guess it’s time for a little update from Sweden and World Triathlon Long Distance Championships.
The time leading in to this years world champs definitely wasn’t easy. First of I had my stress fracture from Dubai happening 4 months out from worlds. That kept me completely away from training for almost 4 weeks and out of running for 7 weeks, and leaving me with only ~10 weeks of running before worlds.
In that time I actually gained fitness faster than I ever have done before, and I was very confident when I raced in Challenge Denmark 2 weeks before worlds as a test of form and race skills.
During the bike ride in ch. Denmark I experienced troubles with my lower back that really caused me to pull out of the run very frustrated.
2 weeks to go to worlds and we didn’t know why this all of a sudden happened. In training my back problem was still giving me nerve-pain all the way down my left leg, and I only tried to run once during this 2 weeks block of training. Received massive amounts of treatments, but as I left for Sweden 3 days before the race I was still not able to run pain free. Continued my treatments with Patrizia from ProBodyCare in Sweden both Thursday and Friday before the race and hoping for miracles and the effect of pain killers. I tried a little jog Friday night, and was heart broken due to the amount of pain I was feeling.
Saturday on race morning the miracle had happened, and out of the blue I was not feeling any more pain coming from the back going down my legs. Maybe it was the effect of all the treatments that finally kicked in – anyways I was happy, and just hoping for it to last.

The race itself wasn’t too interesting. Swim was shortened to 1500m instead of 4000m. I exit’ed the water in 5th position but still in contact with the front. Kept the tactics on the bike, staying away from the front in the beginning just sitting in the pack behind Gambles, Amberger and Niedrig (that guy is 47 years old!!!). By the 30k mark we hit a small stretch of head wind and I went to the front, put the hammer down and took of. Increased the gap all the way to T2, reaching it with a 3.40 gap to Cyrill Viennot (who lost 1.53 to the front in the swim) and ~5 minutes to Joe Gambles (after 116.2km and not the advertised 120km). My bikesplit was 2.38.
Out onto the run I was obviously concerned about my legs and back, and also thinking about the experience from Challenge Denmark 2 weeks before. I was paying a lot of attention to my pace in the beginning, just making sure to clock those k’s in the 3.40’s and not going out too fast.
Feeling pretty good on the first 10k, but still lost more than 1.30 to Cyrril. By the end of 2nd lap I was feeling pretty tired and Cyrril was only 40 sec back. He overtook me aroung 23-24km, and I was in a very dark place – the pain was massive!
As I came out of the woods for the last time I met Coach Krüger who was telling me to really push with everything left because there was a bunch of fast runners coming from behind. I fueled up with coke at the aid stations and just went all out from there. My last km split on my GPS watch was 3.34. I hit the tape 13 sec back of Cyrill Viennot, and less than 30sec ahead of a fast closing Joe Skipper. My run was 1.55, just about 30 sec of my best ever 30k run split.
It is fair to say that I am disappointed we weren’t able to do the full distance swim. Both Joe and Cyrill would have had a much more difficult race if it had been a 4k swim instead of 1.5k, and the dynamics would have been completely different.
The thing that I am mostly happy about is that I made a plan with Krüger Coaching before the race and I executed that plan very well. Under different circumstances that would have been enough for the world title. I know that. Coach knows that. Next year we will have another go…

BEMER Nordic new partner

I’m very happy to announce my new partnership with BEMER Nordic.

Logo_BEMER_Group_4c_ZW_forweb

BEMER can improve restricted circulation in the smallest blood vessels and thus support the body’s own self-healing and regeneration processes. The circulation is the human body’s supply system. 75% of it is in the area of the smallest blood vessels (microcirculation). It is in the area in which the blood cells supply the tissue and organs with nutrients and oxygen, taking waste products with them for disposal on their way back. Only with the help of these supply and disposal processes can the body’s cells fulfill their varied, life-supporting tasks and provide the body with energy. The heart ensures that the blood cells move through the blood circulation. However: In total the blood corpuscles have to supply and cleanse an area of over 100,000 kilometers. As the heart cannot manage this on its own, it needs help: The smallest blood vessels drive the blood cells with their own pumping movements (vasomotion) and support the heart in this way. Additionally, they regulate blood flow with their movements in such a way that areas requiring a greater supply at a given time are better supplied with blood than those with a periodically lower requirement. Example: During sporting activities, the muscles have a high requirement, and the brain needs less. When learning, exactly the opposite applies. The pumping movements of the smallest blood vessels help the blood cells to do their job – precisely where it is most needed. The results are impressive: The body’s defenses are strengthened, physical and mental performance levels rise, diseases are better combated and medicines reach their goal more easily.

Too much stress, too little sleep, an unbalanced diet, unhealthy lifestyle habits, illnesses and of course aging slow down the pumping movements of the smallest blood vessels. This affects the overwhelming majority of all people. This means that the blood cells move far too slowly and can no longer fulfill their tasks to the extent required. In the long term, an inadequate supply to the tissue and organs leads to declining physical and mental performance levels, pain, disorders and illness. BEMER Physical Vascular Therapy can counter this, in a naturally limited setting. With the help of electromagnetically transferred stimulation signals, it stimulates the pumping movement of the smallest blood vessels, and can thus normalize the circulation again in this area. The supply to the body’s cells is improved and they can carry out their varied tasks. For example, fighting disease and pain, healing wounds, providing energy for physical and mental performance or also reestablishing general well-being. BEMER can also be a valuable support in amateur and professional sports. With adequate circulation in the smallest blood vessels, shorter warming up and cooling down phases are possible, as well as faster regeneration and therefore more effective training sessions. Ideally, micro injuries can also be repaired immediately and in this way more serious subsequent injuries prevented in advance.

I use my BEMER device on a daily basis to make sure I can deliver the performances required by me in training and also to make sure I recover as good as possible before my next training session!

Race report Challenge Dubai

Like I already posted a while ago on Facebook this was my first race back in a very long time after dealing with achilles issues that kept me away from racing. Together with Krüger Coaching I made a plan in november that would have me in peak fitness condition last Friday. The plan started with a 3 week camp in Club La Santa in November, then 4 weeks at home over christmas before we took off to our annual XC skiing camp in early January. After that I was back to CLS for another 2 week camp with Camilla Pedersen. Initially we wanted to stay there longer, but the resort was fully booked at the time we were making the plans, so instead I decided to go to Phuket for the last 2 weeks of training leading in to the race. This would also give me another benefit, as I would be training in very hot conditions there and also travelling in to the race from the east making adjustments to time difference much easier in race week. During my rehab I used my ThoraxTrainer a lot to gain fitness without putting any stress on bones and ligaments as well as strengthening some of my weaker areas.
Training in these 4 months went almost perfect. No issues whatsoever during training and I was just getting stronger and stronger. The last month coming in to this race I had som amazing rides on the bike, and my run was slowly coming together also. I was not quite running as good as the best I have done in the past, but it was solid. This made us very confident that I would have a great race in Dubai, as this very focused approach to a single race has worked great in the past.

We arrived in Dubai 4 days out of the race, the night between Monday and Tuesday. All the hard training was done, now it was just a matter of freshening up and keeping the body sharp and ready. I did som riding both indoors and outdoors, swam in the ocean and ran on the course. I was ready.

Race morning everything was different compared to our first days in Dubai. The wind was BLOWING and the waves were huge in the ocean. The swim was announced as a wetsuit swim, but either was fine for me. Sighting during the swim was almost impossible because of the big waves, but I managed to get around with the front guys and hit the beach in about 22:30.
In T1 I could feel it was a while since I had been racing, and even though I had practiced everything nothing puts the stress on you like in a race. Nevertheless I was still in contact with the leading group as we started the bike.
Immediately I tried to make forward progress in the group on the bike, and within no time I was together with Raelert, Potts, Gomez etc. at the very front. Coming out of the city there was a bit of overtaking back and forth, but as soon as we hit the highways I put down the pedal and went to the front and took off. Our goal was to average 340w, and I focussed on keeping that pace as we had practiced. Soon I had a significant gap and couldn’t see the others behind me anymore.
As most of you probably know by now there was an incident during the bike leg where 5 athletes took a wrong turn in a roundabout and therefore missed approximately 2.5 km of the course. It was about 50km in to the ride and my lead at that time was about 90 seconds. Obviously this brought a lot of confusion in my head when I caught back up to back of this group at about 65km. The rest of the ride was very emotional, as I was upset by what had happened and wanted to make sure that the referees knew something was wrong and took notice of their names.
I managed to catch back up to everyone but Terenzo Bozzone who then reached T2 just ahead of me. My ride was 2.02.43 for the full 90km. Avg pace was sligthly under 330w. In the youtube video below you can see me approaching the roundabout where the other guys made their wrong turn. I was also a bit confused as I approached the roundabout and had to get out of the aeroposition to make sure I took the right exit (1st exit to the right). I know the athletes who did the wrong turn didn’t do so on purpose. I have great respect for every single one of them as persons and athletes and know they would never do anything like this intentionally. It is a very unfortunate situation in a race with so much at stake.

As I started the run my legs felt stiff for the first few km but then I actually found a nice rhytm. This lasted until about 12 or 13km where I had to push a little bit harder to maintain the pace I was running.
Around 17 or 18km I was overtaken by Tim Reed who was the first athlete to do so who had also done the full bike loop.
Right after that I also started to feel some pain in my right quadriceps muscle. It wasn’t a good kind of pain, so I decided to reduce pace in order to not make any damage the last few km.
I actually thought I was home safe when I reached the finish chute in 6th position (but 2nd athlete to do the full course) but suddenly I could hear Bart Aernouts coming flying from the back. I accelerated with full power but only managed a few strides before I felt a snap in my quad. I lost the sprint, but I continued to the finish and went straight to the medical tent for treatment. After several hours in the medical tent I was sent to the hospital for further examinations and didn’t get back to the hotel until late in the evening. There was no clear verdict from the hospital other than I had a tear in my adductor muscles in my right leg. It is not a complete tear, so recovery shouldn’t take too long, but I will have more examinations with my team here in Denmark.

Initially the plan was to race IM South Africa in 4 weeks, but right now that doesn’t seem like a good idea, so we will have to see how the body responds in the next week and then make new plans. One thing is for sure. I love these big races and I will be back for more. I have some unfinished business that I need to set straight.

Platelet Rich Plasma treatment

I just wiped out my entire summer race schedule including the races that I needed to put me on the start line for Ironman Hawaii in October. I have been dealing with Achilles issues on and off for the last 12 months, and now the frustration of not being able to get in a decent training block without any issues got to me and I decided that it is time to take a break and get back to a healthy body. During the last 12 months I have had 2 rounds of HVI treatment and several blocks of 4-8 weeks without running. I actually managed to get 4 months of good, pain free running during this spring but right before my departure to St. George 70.3 the problems came back at full strength.

During the last year I have constantly been keeping fitness up from biking and swimming, knowing that I only need a few months of running before I can run really well and get those last points needed for Kona qualification. The pressure of going to Kona has been substantial, but the road to get there is very difficult if you don’t carry any points from a previous performance in Kona. I wanted to go this year, but more importantly I wanted to go and have a great race!

At this time, with the issues I am having this is no longer realistic, and a break with a focus only on rehabilitation seems like the only option. I don’t know when I will be able to return to racing, and potentially I will be out all year. The only thing I know is that right now I’m doing everything possible to recover and rebuild as fast as possible. This includes intensive treatments from physio therapy and a weekly drive to Copenhagen to have my PRP injections done in to the Achilles. The PRP injections consists of taking a blood sample from my arm and putting this through centrifugation in order to separate red and white blood cells and plasma. The plasma is then injected directly into the damaged tendon to boost healing. FYI this has nothing to do with blood doping, as it is only the blood plasma that is injected back in to me and the total volume injected is about 3 mL. Everything is done at the Team Denmark clinic in Brøndby.

 

PRP

 

 

JensenTri Coaching

I recently posted on my Facebook page that I had a few coaching spots opening up and that has lead me to write this blog entry where I will try explain why coaching is a very good idea for most triathletes and what it is I do when I am coaching athletes.

My group of athletes consists mostly of experienced athletes looking to really lift the bar and fulfill that dream of qualifying to the Ironman World Championships in Kona, Hawaii. During the 4 years I have been working as a coach I have seen tremendous results. I have several athletes transforming from an 11+ hrs Ironman to sub 9 hrs Ironman within two seasons of training and I have had athletes in Kona every year. But I also coach beginners who need the best possible setup in the quest for completing their first triathlon, whether this be an ironman or short distance triathlon. I coach both Age Group athletes and Pro. My fastest athlete has a personal best on the ironman distance of 8.13 and came just 58 seconds short of the overall win at Ironman Copenhagen 2013.

Anne_J

Anne has been working with my for just over one year. Recently she posted the fastest AG bike split of all female AG athletes at 70.3 Mallorca while also out-riding several pro athletes.

 

What do you get when work with me as your coach?

First of all you get dedication. I care about every single one of my athletes and it is my first priority to make you the best possible athlete you can be. But I also expect dedication from you.

You get a fully customized training plan with thorough description of each and every training session. This includes detailed swim programs.

You get access to the latest knowledge that is gained through my own career racing as a pro.

You get access to training sessions with me. This can either be in Denmark (you have to come to me) or you are always welcome to join me on one of my many training camps during the year.

Allan
 

 

 

 

Allan is the athlete I have been working with the longest. He recently qualified to Ironman Hawaii for the 3rd time, and the one year he didn’t race Hawaii he posted an 8:50 in Challenge Copenhagen to finish in top 10 overall.

Prices start from 1200 dkk/month and minimum commitment is 6 months.

Training camp in Mallorca as preparation for Ironman 70.3 St George

It is nearly time to kick of the 2014 season, and by this time next Sunday I’ll be somewhere between Seattle and Las Vegas enroute to the first race of the year. The race is 70.3 St George, and between now and the first cut off for the Kona qualification this is the highest scoring 1/2 Ironman on the circuit. Expect the racing to be fast…

I have slowly been building on my run in the last couple of months, but it is still a work in progress in order to avoid making any more damage on those Achilles tendons. Hence I have had a lot of focus on my bike, and since Mallorca is like paradise on a bike and the weather has been the best Easter weather ever this has been the perfect combination.

Looking back through my data over the last year or so, all my best efforts are made within the last few weeks and months. This picture from my SRM training log pretty much sums up the work I have been putting in on the bike over the last weeks.

camp mallorca srm

There is just one more day of pretty easy training left before the girl and I are heading back home. We have had a perfect stay in the Ferrer hotels here in Mallorca, and I feel very much ready to take on the world class field in St. George…

Train safe!

 

Update from winter training camp in Lanzarote

I am almost at the end of winter training camp in Club La Santa and I have been putting in a ton of work down here. At first I was preparing to race in Abu Dhabi on March 15th for the big money race they have, but unfortunately I was unable to get an entry into the race as they suddenly were at full capacity for their pro entries.

Since there was no way I was getting to the start line in AD we decided to ease back on the run training to give my Achilles some more rest, as it wasn’t fully recovered after the issues I had around IM Western Australia. Things are definitely moving in the right direction right now, but my main focus for this year is not until October and I will do everything possible to be as well prepared as I can when I toe the line in Kona. That also means taking care of any issues now, when there is still plenty of time. I am still not qualified for Kona, but my victory from Ironman Japan has put me a long way towards the qualification and I intend to secure the last points needed by racing (at least) 3 Ironman 70.3 races during spring and summer. Hopefully those points will also be able to put me on the start line for 70.3 World Champs in Canada as well, as that is a second goal for me this year.

I already have a few races on my mind that I want to do this year, but generally we will plan as the year goes. I’ll race when I’m fit and ready to run for the win, but a few of the races that a certainly in my mind is 70.3 Aarhus where I can race for Kona points a short 100km drive away from home and 70.3 Racine where I will be returning as the current champion. Other than that we are looking at different options to get those points needed.

My camp here in Club La Santa has been really good. CLS offers perfect conditions for putting in the training while weather in Europe is tough. I have had good company during my camp from both the Danish National team and some of my AG athletes that I coach. I also had Mette come down here for 2 weeks, and we used the rest days to go around the island and see some of the things that I ride by every day.

2014-02-24 14.09.45

 

New year – new beginning

The end of 2013 also marked the end of my long running partnership with ECCO. I have received tremendous support from the whole crew at ECCO throughout the last three years, and it has been a pleasure to work with such a big company. The support that I received during my year long injury due to my stress fracture showed a company that really cared, and it meant the world to me during the tough times.

Now is the time to move on – pursue other opportunities for both ECCO and me. To all the people at ECCO and especially Matthias I just want to say thank you!

Racine finishline

 

DNS at IMWA

There is still a few days left until Ironman Western Australia, but since so many people are wishing me good luck for the race I thought I would give some insight as to why I have decided not to race on Sunday.

It goes back to the injury I had that kept me out of the sport for all of 2012. After being sidelined for a full year I decided that there is no race worth risking my health over. No race is so important that I will take the risk of being unable to do what I love for such a long period of time again.

Does that mean I am injured again?

In the build up for Ironman Japan I started having some minor issues with my achilles tendons. Nothing major, and I did the race without any problems. After the race I had some easy weeks with treatments, strength training and when I got back in to training I was pain free in my achilles. Having won Japan put me at 2000 points in the rankings and also fulfilled the need of completing one Ironman to be eligible for racing at the Ironman Hawaii next year, so I didn’t need to do another full distance race to qualify. Still we decided to give IMWA a crack, as a decent result there would put me around the expected 3000 points needed for qualification which would give us more room to plan the best possible season in 2014.

Just around the time for my departure towards Australia I started to feel a little bit of pain in my achilles again, but hoping that the warm climate would do me good I took off anyway. During my stay in Australia things didn’t get any better, and since I don’t desperately need the points nor the Ironman finish it is better to step back and give the body some extra time to heal up for next season. I will plan next year around securing the points I need as early as possible through racing 70.3 races, and I’m confident that this will not be an issue for me.

Even though I would have loved to race in Busselton on Sunday against such a stacked field, I am super happy with the season I have had this year. Returning to the sport after a 54 week break from running through all of 2012 I am so proud that I am able to call my self an Ironman and Ironman 70.3 champion this year. Combined with my silver at Europeans after Javier Gomez I couldn’t have asked for any more this year. Going into 2014 I am so much better prepared than last year, and I look forward to all the challenges ahead of me.

 

The next week I’ll be relaxing at the beach, looking out for sharks…

2013-12-05 13.02.41

 

 

 

IMWA

This week I made a quick decision and booked a flight to Lanzarote to get away from the cold rainy weather in Denmark and put in some quality miles to see if my body is up for another ironman this year. I had some difficulties with my achilles tendons already before Japan, but a few weeks rest and treatment after the race seems to have done them good and I’m slowly getting back into running again. If I manage to get in enough miles over the next weeks I’ll be heading down under to do Ironman Western Australia in Perth in December to get the last points needed for my qualification for Hawaii 2014.

Yesterday I had my first ride up the famous climb Tabayesco, and managed to take a little picture to those of you who are still training back in Denmark 🙂

2013-10-19 11.28.41