Me, my coach and I

It's been midsummer, when did that happen? Half of the race season is already gone. I currently have less races planned than races completed.

Time for a summary, a recap, an evaluation and a meeting with the coach.

Coach Hanneke: So how do you feel your season has been so far?

Athlete Hanneke: Pretty good actually. I have felt in good shape and have finished all my races at the podium. At first I thought it wasn't me, just different competition. That was partially the case, for example in Hallstahammer the girls that won last year were at some national series/championships. Also, as a science geek, I calculated the relative difference between my time and that of the winner of the men's competition this year and last year and compared these.

Coach Hanneke: And you were relatively better than last year?

Athlete Hanneke: Yes. I was between 2% (Sövde) and 9% (Hallsta) faster than last year. I was actually quite surprised. Hadn't expected that with all the stress of starting my own company, some funny job interviews at the other side of the world or with professors that live IN the university.

Coach Hanneke: IN the university?

Athlete Hanneke: Yes, I thought it was strange, too. On the other hand, some athletes have their bikes in their bedroom...that's more or less the same, isn't it?

Coach Hanneke: I am sure not everything has been perfect so far. What were you not happy with?

Athlete Hanneke: I was disappointed with my competition spirit in Brottby duathlon. I just let the girl before me go. I really should have pushed harder but I just didn't even try. Also, in Sövde, I got a bit dehydrated. I had drunk about 1.5L during the bike and that was clearly not enough. I just never tried my nutrition for a long race. Not smart to think it's just to extrapolate whatever I take in during an Olympic distance. This is what I looked like afterwards:

Coach Hanneke: Indeed, some points to consider there. On the one hand, remember what your first coach, Jean Herpers, has always told you: you can only push yourself to your outer limits in 2 or 3 races a year. The rest is just training. If it's a B-race, then treat it as such and don't be disappointed if things don't go as planned. On the other hand, you need to train your race mentality. What do you feel and think when a competitor passes you?

Athlete Hanneke: I guess I just give up, since they pass me they must be stronger, why else would they pass me. Maybe I should believe a bit more in my strength. That worked in Kilsbergen.

Coach Hanneke: Any injuries?

Athlete Hanneke: I don't think I will ever be an elegant runner. Did you see that picture of me in the final lap at Sövde? That ain't pretty, I can tell ya! I have had some problems with a painful left foot and lower leg. My calves have been sore a lot. But nothing that stopped me from running completely. Maybe I pushed it a bit too far once or twice. But then I took it easy for a few weeks, iced the sore foot/leg and ran 1x instead of 2x per week. Oh and I also did lots and lots of (pre)hab strength exercises. And had massages, at least once every 3 weeks.

Coach Hanneke: Apart from the running technique, sounds like you don't need me to coach you.

Athlete Hanneke: Well yes, sometimes I have the strange feeling that I should be able to coach myself...

Coach Hanneke: You think so? Anyways. What's next?

Athlete Hanneke: I want to do more off-road races. I was looking for a change, those boundaries have been lying there long enough now. But I don't want to do an Ironman (yet, though it's getting itchy..). So I thought, why not go back to my roots, mountainbiking? It's more play, more fun, less serious. I need that smile on my face... And did I tel you I bought a new MTB? So I signed up for the Beach Challenge in Kijkduin in July, and the National (Dutch) Championships Off-road Triathlon. But then I thought it would be fun with some speed and signed up for the Olympic Distance in Cologne. Those last two are in the end of August. Then in October I want to do a Half Marathon, in Eindhoven or Amsterdam.

Coach Hanneke: Sounds good. Also like the bike. Looks like my size... All right, concerning future training: you just had some rest after Kilsbergen. Midsummer weekend and so forth. Go back to Build periods, keep the intensity up. Weren't you going to the Alps for some mountainbiking? That will bring you some endurance rides, though you don't really need it. But heck, sometimes life gets in the way of your schedule. At least try to include some good climbing sessions, get your heart rate up. Also keep up the interval work on the road bike. A maximum of 50 min of interval work should do more than enough, since you are training for Olympic distances or less. As for running, skip the longer runs because I fear they are helping you get injured. You have done enough long runs in the winter and spring anyway. I would say a maximum long run of 60 minutes with some tempo intervals for 20-30 minutes in total. Second run for a week is a normal interval run, like 10x1K or 5x2K or whatever. Include some hill work, you'll need that for the off-road triathlons. Keep up the good work with your core training (I see you have been a bit sloppy those last weeks...).

Athlete Hanneke: Yes boss.

Coach Hanneke: And for goodness sake, go swimming. You are a lazy swimmer.

Athlete Hanneke: Are you that harsh on all your athletes?? And I don't like the pool...I actually think I am developing an allergy to chlorine...

Coach Hanneke: (*Sigh*) Then swim in open water...

Athlete Hanneke: I am going to the Netherlands in July. Do you really suggest I swim in the Maas? When I was young the teachers at school told me that if I would accidentally fall in the Maas, I would need to go to the hospital to have my stomach emptied.

Coach Hanneke: Stop finding excuses, start swimming. Ask some friends where swimming is safe. There must be some clean rivers there... And it's more fun to train together anyway. Perhaps that will help you keep your motivation. It feels counterintuitive, but you wouldn't be the only one that feels it is hard to keep up training spirits during summer. There are so many distractions.

Athlete Hanneke: Guess I should find some other triathletes in the Netherlands then. Thanks for your understanding on the motivation part...

Coach Hanneke: Well yes, I know how it feels to do these trainings...

Athlete Hanneke: So are you happy with my race season so far?

Coach Hanneke: Definitely. It's rewarding to see you improve. You remember we agreed in the beginning of the season you would try to push yourself a bit harder, especially on the run? It seems to pay off. It's a fine balance between training and rest, but (most of the time) you are walking on the right side of the line. Though we'll have to keep a close eye on your running injuries...Keep me updated.

Athlete Hanneke: Thanks coach! Talk soon :).

The importance of an unimportant race

I think the concept of A-, B- and C-races needs redefining.

For those not familiar with the traditional concept: A-races are the meaning of your life, all you train for. B-races are as important as ice-cream after a training - nice, but you can do without. With C-races it's okay to stay in bed when it rains. Which, for most of you in Western Europe, has been a returning excuse those last few weeks.

Why? Last Saturday, I had a blast at a race the size of peanut and as important as the news in a glossy magazine. Despite 2 hours of mountainbiking in the morning, I decided to run a local 5K race in the evening. A hilly course (yes, there are hills in the Netherlands!) , which would be a good training for Kilsbergen Triathlon, but most of all, I'd promised to be there to catch up with an old friend.

In the queue to the registration, someone hands me a voucher worth one race entry. I don't know why and I don't ask. I feel lucky already. I am overjoyed to reconnect with my friend, whom I met on an amazing, stunningly beautiful trek in Nepal. We share many great experiences, from food poisoning to a helicopter rescue (I can recommend being careful with both, their safety standards really are different from ours).

European standards really are different from those in Nepal. Photo courtesy M. Merkelbach

Anyway, she will run 15K, my start is 20 minutes later. The route is partly off-road, winds through the sleepy village and then back up a short but steep hill. Locals are cheering along the way, runners greet their neighbours and in general, everyone seems to know everyone else. It's fun and I feel strong, but I avoid Big Pains. The final hill is tough, I keep telling myself that this is still flat compared to ... well, any country other than the Netherlands.  After 4.5K, I see my biggest fan Eric who tells me I am 2nd woman and 15th overall.  After 20m37s I cross the finish line with a big smile.

One of the biggest trophies I ever won :).

We can't decide whether we want pancakes, apple pie or some of the alcoholfree beer they sell, so we go for coffee.

I often catch myself thinking that all races are an A-race - and that only 'big' and 'tough' races count as A-races. I am disappointed if (when) I don't perform as expected. Even though my body should theoretically be able to run faster, my mind doesn't follow. Instead I think of work, the book I am reading - a thriller about a boy who gets lost in a forest, as a result I am now afraid of running in the dark- and of the apple pie at the finish line. As if others wouldn't take me serious if I admit I actually like those small, unimportant races. As if I feel I am not a real triathlete when I admit I like the speed and intensity of the Olympic Distance. Not to mention the fact that you don't have to wait 11 hours before you get to shower. While others sign up for Ironmans and ultra-marathons and enduro marathons, I run a 5K. And how I love it!

Not all races are A-races. Perhaps I should have only A-races and U-races - unimportant races. Or A-races and LOL-races. Goal: to have fun while training. Cramps in my stomach, but from laughing too much. It doesn't mean those races aren't hard. But just like your brain can't handle all the information in a Chinese whisper, it can't handle more than 3 A-races per year. It won't allow you to push your body as far as you do in an A-race. There is a good reason for that - mental burnouts, overtraining and your partner leaving you because of overobsession with your sport. So enjoy all those B- and C-races (or U- and LOL-races), have a beer and apple pie afterwards. Laugh with friends and stay in bed when it rains.