Hello again!

hm - one year ago I was living in San Diego - it was warmer, more exciting, easy-going - despite that I went to school every single day, yes winter was far away. Now, winter is knocking on the door, days decrease in length. But I would not say that everything is worse. For example I can still participate at some running competitions :) also not bad. I hope I will be able to "conserve" a bit more of my level than last year.

But soon I will stop to compete for this year. I'll try fully recovering my body and also my mind. During this time I also will try to catch up on some swim skills! I really hope to have success!

Sometime in November I will start with build-up for season 2011. I'm already motivated although I'm still questioning my plans for the coming year. Long distance or "just" middle and short distance. One thing goes without saying - if I wanna do long distance I must invest more time in practise and be more determinded than I was this year! Eather way I want to become fast again. :)

End of season in Locarno

Last Saturday, my girlfriend and I traveled to Locarno (Tessin) for my last Triathlon in 2010. We looked forward to a sunny weekend with good friends, delicious dishes and of course the competiton. Yes, the competition. What could I expect? No miracles. Two weeks ago I was sick for a few days, so my already questionable shape, even the one which was left, was difficult to estimate. So what!

3k's swim, 80k's bike and 20k's run
Sunday morning, packed in my wetsuit, I nervously stood at the start line, waiting for the starting signal. Oh my gosh! After a few meters swimming I though I never did it before! Indeed I was slow, really slow. Changed on the bike I was trying to catch up as lot competitors as I could. But why my legs were feeling tired after a few minutes? Later on the bike I got additionally pain at my lower back. For minutes it was pretty hard to get over it. Finally, I changed for the last time. Guess what? Right, running wasn't any better.

Conclusion: Things were as my current condition is like. Mediocraty. It has only shown me that I'm still good on the bike, even though lesser training, still know how to run, but urgently need to improve swimming a great deal!!!

The rest of my longer weekend was just awesome! Ticino is a travel always worth.

Bye for now.
Sandro

Ironman Switzerland race review

The Ironman 2010 is history. Almost four weeks ago I had one of my longest days of the year - at least one of the most exhausting. For the second time I've participated at the long distance Triathlon in Zurich. It's also my second long distance generally.

Although the competition took place more than three weeks ago, I'm going to write a short review.

Before the competition I calculated my likely doable time over the three disciplines... I though around 10hrs would not be really bad. I knew it would be almost impossible to beat my last years finishing time of 9hrs 46min due to the not ideal preparation. But you never know in advance...

Well, I started with a slow swim performance. Exited the water after 1:19... That wasn't that good - even for me :) But I knew it. Actually, that was exactly what I had expected.

The bike split was started well. I could feel the strengh and I was able to catch up one by one. But 180k's aren't that easy. At the end of the second lap I was becoming slower and slower. My energy level has been decreasing. Close the the end of part two of the race I had to climb up the second time the "heart break hill". That's a steep, not too long hill and I never was climbing so slowly before.

The first of four laps on the Marathon ran smoothly. That was quite surprising, but well - why not. Sometime in round two it happened again. Low battery. It was over. I couln't run like I wanted to. Or wouldn't I? Anyhow, I know it was not only physical but also mental. Once you give up it's difficult to get back.

Nevertheless, I finished the race. Not as fast as last year but still not too bad. Next time I will be faster. A lot faster (hopefully).

Take care,

Sandro

A few hours until race day

The amount of training hours have decreased. Fewer is more. The most important thing is to totally recover until Sunday to be absolutely rested at the start line. Just two more nights and one day until the Ironman Switzerland is going to take place in Zurich. It's gonna be long day. 3.8k's in the water, 180k's on the bike and 42.2k's in my running shoes are wating for me. Don't wanna speak about finishing time, just start and give my best as long as I'm on my way.

I'm gonna start at 7 a.m. and probably will be running along the lakeside of the Lake Zurich around 1.30 p.m.Would be nice to see somebody of you there and you may push me to go a bit faster...

Have a nice weekend.

Sandro

comfort zone

Time is flying by and I'm still not there where I would like to or even more should be with my condition. I've noticed that my biggest problem this season is the missing constancy in training. Small interuptions due to the too bad weather (May and June), a cold during my training camp (only 4 out of 10 days training) etc. All this things need everytime more energy to get back into hard training. Sometimes I'm not ready to leave my personal comfort zone. Prefer laying in front of the TV and drinking some coffee :). Life could be so easy :) Of cours, I get up and do what I shall do but it needs an extra effort.

Why it is going that way? I think it's all about my changed job situation. I have an interesting new job but it is much more demanding than my last one. So, sometimes I have not enough time or I'm just want to rest.

There are just 10 further days until the Ironman Switzerland and I'm a bit scared about what I can expect. Swimming is currently bad. Sure, I will make the 3.8k's but without a really good preparation and I assume around 5 minutes slower than last year. I'm a bit more optimistic for bike split because I had a few good trainings last last week. Especially the Saturday exercise with a friend of mine on the bike which lasted over 6 hours with three hard hills. Marathon? Well, it seems to get a mental thing...

Enjoy the perfect summer weather!

Bye for now - Sandro

Competition review 70.3, Rappi

Hot, hotter, Ironman 70.3 in Rapperswil. What a boiling hot day.

Of course the water temperatur was cold as expected. It wasn't more than 16 degree Celsius. That was really cold even with the wetsuit. So, as I had awaited the first race split wasn't that satisfying. I started encouraged but after around 100m I felt tired like somebody would have cut the energy input. After a while I found something like a rhythm but of course it was too slow. I felt myself uncomfortable and was happy to reach ground after 1.9 k's. Now I was wondering how competitive I would be on the bike split. Guess what! I didn't forget how to ride my bike. :) That was not too bad and makes me feel optimistic for following races that season. Well, unfortunately I couldn't really speed up on the final running 21.5 k's. Nothing but too hot and after the cold May I wasn't used to race at such conditions.

At the bottom line participating at this race was the only right way for further improvements.

There are other 42 days until the Ironman race in Zurich. Hope to catch up on some stuff very soon. I've started today with a bike exercise combined with a short run directly after it.

Have a nice weekend.

Sandro

First competition 2010

How're you doing guys?

As for myself so-so. Not too bad. A really stressful time.
As you already know my training camp wasn't that electrifying due to the weather and my cold. But that is passé. Since I have returned home I can look back at four sunny days. That's quite horrible for that time of year even for Switzerland! But ok - the mentioned ones were pretty.

Now, I'm just one week away from my first Triathlon competition in 2010. It is the half Ironman in Rapperswil, which will take place at Sunday, June 6th. If I look forwart to it? Unsure. I'm expecting terribly cold water! 1.9 k's in the lako of Zurich will be shocking! But I'm gonna survive :) Just happy that the air temperature will be warm and there will be no extra water on the bike split from the sky! The latest meteorological news are predicting sunny summer weather... It's gonna be hot during the competition :)

There are several questions about my condition. I'm feeling myself not as strong as last year - at least until now. The coming Sunday will show me any existing weaknesses and should provide me the relevant things which are to improve so that I will be ready at the 25th of July for the big show in Zurich.

Well, be eager for the weekend. By for now.

Sandro

Camp in Cambrils

What shall I tell you... May I start with the conclusion from this camp? UNSUCCESSFUL.

Let me explain. Camp has started well. Sunny weather and lots of fun until Sunday. But as would two cold days not be enough I got a cold and at least a slight flu. So my camp was over before it really has begun.

I've tried to participate at the Wednesday training, but stopped after about two hours.

Now I'm waiting to get over that weakness and enjoying the sunny last day in Cambrils. Of course I'm thinking about going for a ride.... We'll see.

Sandro

Camp in Cambrils (Spain)

As I've written in my last Blog I was at the point of leaving for training camp in Cambrils. Headed a few hundred km south I finally arrived the Triathlon Camp hosted by Olivier Bernhard. First two days were sunny as I expected, third wasn't... Heeey what the... It's May dear Spain!

Cycle training is quite good and my endurance is getting better with each exercise! Longest ride so far was on Sunday when I was riding more than six hours with speeding up the last two hours.

Unfortunately, it has been raining since yesterday and temperatur droped down! But what else I've expected.... Even in Moscow it's warmer... This year I haven't the strength to train in such strange conditions and so I am sitting around and waiting for sun's comeback...

Look forward to an other location next spring...

Have fun
Sandro

Too late?

Too late for what? I can't remember since such a long time has passed between writing this title and save it as draft...

Let me think about it... Probably I've meant it is too late regarding improve my swimming performance. That's possible. I must admit that I'm a bit lazy concering swim exercises. Something is wrong with my motivation there. I think it is just a thing of boredom. Swim from the one side of the pool to the other and back - again and again - alone. I also think it's just temporary, but unfortunately the time is running out fast. The first competition is not far away. The good news is I'm quite strong in running and I guess also cycling. One week ago I made my first this year performance test (lactate test). Well, I got the evidence that I've trained too often in too high levels (tendentially too hard). Means, I have to catch up on some basic endurance now!

Why I did so? Dunno. I suppose that I thought I can optimize my avaiable training (motto: hard = effective but that's categorcal correct of course) time because this year wasn't such easy until now. First I had worked temporarily after that I worked four weeks for an other company in the purchase department (I was supposed to stay longer...) before I finally got my latest regularly job in the Marketing department of the company named mageba. And as normally when you start something new free time time is getting even shorter.

But guess what?! This Wednesday I'm going to set off to Cambrils (Spain) for my training camp!!! I'm gonna be there for ten days... I hope to get really warm and sunny weather and plenty of good trainings especially on the bike.

I'll keep you informed.

Take care,
Sandro

News?

Wow - how fast time is flying by?!
Since my last message such a long time has passed. The Olympic Games in Vancouver are history, so are the first few days with warmer temperatures for this year. It got freezing cold again.

The Games were as exciting as I'd expected it! The Swiss Olympic Team was really successful! Six Gold medals for such a small country like Switzerland - that shows quality! For quantities other nations were in charge. So compared against the USA with only three Gold medals more but total 37, whereas Switzerland won total nine medals. Anyway, some great Swiss athletes missed their goals to win a medal and I think that's very hard for them to get over it. Especially for Didier Cuche, the most popular Swiss skier, who tried to win a medal at his last Olympic Games in his career. I guess the pressure was simply to high!

What's next? The FIFA World Cup? Sure. We'll see what we get.

As for myself I think I'm already in a good shape. Had some excellent training weeks. The feeling at the run exercises is already surprisingly strong. Stronger than last year at the same time. Still have to work at my swimming performance but even that is getting better. Slowly but surely. And guess what?! Finally, I've signed up for 70.3 Rapperswil Half Ironman in June! At this point I'd like to say many thanks to my dad - my private sponsor for this race! That's very generous and I really appreciate it. So, I'll be ready at that day! But I do not put my main focus on it in view of the Ironman, which is going to take place just a few weeks later in Zurich.

I wish all of you an exciting weekend!

Take care,
Sandro

Snowy weather

The winter has just given his comeback! Temperatures below zero degrees celsius and slightly snowfall have been changing the appearance of our landscape. Currently, it's not really a lot of snow which lies down the streets, but still enough to make outside workouts more difficult and really uncomfortable.
Needless to say, the streets are more like an ice channel at a bob race :) Lucky me, I do have my cycle ergotrainer!

Well, all in all the daily training is going fine. Do you remember my last message concerning the doubts if I should start at the 70.3 event in Rapperswil at beginning of June? :) Still not decided. There are 55 starting slots left... I'm waiting... but for what?

Recently, I had an appointment with the Triathlon Team "Team Tempo-Sport olivierbernhard", which I'm still part of. We got many interesting news about the latest product innovations, which we like to have or simply need for our sport. Moreover, we got our new team clothes and could listen to other useful topics around our sport.

Besides, I'm really looking forward to the Olympic Winter Games in Vancouver! It is going to be exciting! Everyday lots of live sport, background stories, emotions, new and old champions and winners and "losers". For me the most important events are the alpine ski races and I wish good luck to Cuche, Janka and the rest of the team!

Well, enjoy and take care.

Sandro

Yes or no

One week is over since I've been totally sick. A strong flu has caught me with almost 40° C fever. That shows how quick a body can be near to "out of order". But at the bottom line there are people out there which are suffering a great deal more! Anyhow, I'm happy to be healthy again.

Under the sport physical aspect it wasn't optimal to rest for one week, short after I got back to training season 2010. But I hadn't any choice. Now, it's important to find a rhythm. I need to have kind of a pattern to keep focused.

To sign in for second and earlier competition could be a booster if the start fees wouldn't be such astronomical! I d'like to take part in the 70.3 (Half Ironman) in Switzerland. The entry fee is CHF 400.-!! Isn't that just cheek? On the other hand for what do I train? To get in competition on great events! The event is almost fully booked what shows that the athletes are able and ready to pay this pretty high fee!
Should I do the same or should I better participate at two or three smaller events? There are not as many competitions over the half Ironman distance in Switzerland and I like this distance! Yes or no.

We'll see how fast I'm able to do a decision :)

Are you also very happy about the two victories from Didier Cuche at the ski races in Kitzbühel? A great champion!

Wish you guys a great week!

Sandro

Normal life?

The reality after San Diego caught me up, but there are several positive things in it. I've already completed some good exercises during which I was having a suitable feeling. It goes without saying that this fact is important for future tasks.

Unfortunately, one thing is still not recovered. My patella tendon. A few days ago, I had an appointment with my doctor in St. Gallen. I got a screening with ultrasound and the medical evidence that the tendon is a bit damaged. But according to my sport doc it's not an emergency :-) And maybe I can relieve the disfunction with a special strength training. I'm keeping up.

What's more? Just the truth that I have 193 days until the competition in Zurich.

Bye for now!

Sandro