Week -1

31 07 2010

OK, Lake Placid Ironman is under the belt! ūüôā

This week summary is:

  • 8¬†Heineken
  • 3¬†Guinness
  • 2 portions of French Fries
  • 2 portions of Chicken¬†wings

Recovery will have a whole new meaning tomorrow! I had a good time with Paulo, his cousin and my wife at the St Louis, where we had a few beers and chatted about the race and other meaningless things. The funny part is that I wont have to wake up early tomorrow.

No training, just one hour easy bike to relax! I have to get over this recovery before I get use to it…



Ironman Lake Placid – Race Report

27 07 2010

Another Ironman on the books

Well, a second one! It is very interesting how you really can’t even compare to the first one. You can prepare for your first Ironman, but it doesn’t matter how much you train for it, how many races you did before, the Ironman distance is something you have to do once to have a chance to be ready for the next one: It is hard! It is fun!

We had a really good time at lake Placid. A couple of friends from Boston (Rodrigo and Juliana) stayed with us at the High Peaks Resort. This was one of the keys to a good Ironman, a good environment. Not only did they make my pre-race a breeze chatting and talking about old times, but they also supported me and Beatriz during the race. One thing often overlooked on an Ironman is how though it is on the supporters. Staying at the side lines for hours waiting to see a competitor for a few seconds and zoommm, he/she is off again…

Beatriz, Rodrigo and Juliana, this is not just saying it, I really appreciate you guys being there! From the bottom of my heart, thank you!

“Great Wife + Great Friends = Great Race!!”

The race

The organization of the race was great. With couple minor exceptions, like having to drop my special needs back so far away… it was great. Also the water bottles in the bike station should have been on a proper bike bottle instead of the plastic bottles, which stay so loose on the cage. Yea, lost a few. But really, all the rest was perfect.

Weather? Well, the planets have aligned for the perfect race! Cloudy, few drops here and there and a max of 22C. Could not have wished for anything better.

The Swim: 1:00:48

I was right there at the front, in the center of the first swimmers!

The swim could not have been easier. I did what I should have done in France: started at the front line, sprinted for about 200m into the open water and followed my race pace from there. Result? I got one single kick in the face, which was basically me swimming over a guy on the second loop. I could have easily avoided it, but I was swimming “in a zone”!

For Garmin Swim date click here.

The interesting part of the swim is that as ALWAYS, when I get 1/4 of the course I think I wont be able to keep my pace, my arms hurt and I get pretty tired. That usually lasts for a couple minutes, then it is just like a long swim workout.

Half way into the swim, we got out of the water, walk through around the pier and back into the water. Here is where I made a stupid mistake. I always get very dizzy when I stand up after a long swim unless I finish the last minute of the swim kicking. I totally forgot about that at the end of the first loop. I almost fell when I got out of the water. I could barely stand and walk back to the water. Once I got back in the water, the dizziness went away and I was able to swim again.

I started the second loop¬† slowly and I got some “fresh” water into my wetsuit, which I could swear was because the zipper popped out. I tried to verify that it was in fact closed, but then just thought WTF, just go… fortunately it was OK, it was just warm water coming out when I stood up and cold one in again when I started to swim.

I beat my predicted time by 6:10 min, so I was pretty happy! I just wish I could bike and run like I swim…

Pace: 1:36 min/100m

T1: 10:49

Easy and calmly going to the bike!

T1 was a good 200m walk and it is not the place I wanted to run, but quite frankly, I took it too easy. The problem is that when I get out of the water and stand up, even if I don’t get dizzy (after kicking) my heart rate jumps from ~145 bpm to 178 bpm. Regardless, I could have been much faster… Before I went out on the bike, I still had one gel and a zip of Infinit.

The Bike: 6:52:40

Stretching before the run…

Here is where I was’t so happy. I did what I thought I would do, a slow bike. I really need to work on my bike though. I¬† think¬† the problem is nutrition more than anything else and I will tell you why.

For Gamin Bike data click here.

First loop:

My HR was very high up the hill before the downhill starts. I tried to take it easy and let everyone pass me, which is demoralizing, but I was sticking to my plan.

Downhill to Keene was fast and furious. It had rained a bit during the swim and the road was wet. I’m a good downhill guy, but I prefer technical downhills with turns, this is basically all out straight down and lets hope for the best. I was considering going down on aerobars, butI decided against it… which was actually harder. My arms were hurting and shaking half way down, as I’m not used to hold my weight on that position, I’m always relaxed on my aerobars! I think one guy passed me and I passed a few people.

Kenne to Jay are gentle rolling hills. I finally started to feel good, HR settled down. I had another gel, and kept zipping my Infinit. Also got a water on the aid station. I even saw Brian and Angela cheering like crazy from the penalty box (they were volunteering).  Great stuff guys!

Jay to LP I tried to take it easy up the hills. The whole loop I kept following my plan: ~146 bpm, 1 salt pill/hour, 1 gel/45min, Infinit and water.

At the end of the first loop I stopped to get my special needs bag and got another 3 Infinit. I had used 2.5 bottles, 3 salt pills and 5 gels ion the first loop. That is about 700 kcal (Infinit) + 450 kcal (Gel) = 1150 kcal, around 340 kcal/hour.

I really hold back on the bike, a lot. I didn’t care how many people were passing me, I just thought about my limits.

Second loop:

Out of LP again, I was still trying to keep my HR ~ 145 bpm, but power was starting to faint… if you look at the table above, you will see that my performance really hurt at the second loop. I was feeling good, but I didn’t have any energy on my legs. It was great to use the burst As I was going up the hill just outside LP, there was a band (like a college band) playing Ironman from Black Sabbath, just like in a college football game, AWESOME!

The second downhill to Keene was much easier as the asphalt was dry. My HR was normal again, but I thoughtIi needed more calories. From Kenne to Jay I decided to give myself more calories and I took my gel 15 minutes before my plan (i.e. 30 instead of 45 min) and 10 min later another one. That actually helped a bit. My power stabilized, but didn’t go up much.

IMLP Bike: Power and HR

Although it didn’t fix the problem, at least it didn’t get worse. In fact the up-hill was easier than I expected considering I was so weak going to Jay. I manage to finish the bike “relatively” strong (compared to the middle of the second lap). I also had to pee three times on the bike, once on the first loop and twice on the second loop.

T2: 7:24

OK, I didn’t rush again. I was almost ready to go when I decided to put some sunblock. It wasn’t really sunny, but I figured that another minute wouldn’t make much of a difference.

The Run

Perfect shot: right there, look at my feet, landing on my heels. Point for improvement!

I was off to a great start, my stomach was holding fine. No bloating, not upset, nothing. I was a bit uncomfortable in the first 500m of the run, but it quickly settle in with a few burps!

For Garmin Run data click here.

I don’t have much to say about the run, the strategy was easy: ran flats and downhills, walk uphills and aid stations. I had a gel about every 45 min and salt pills every hour. I stopped once at each lap for a pee break and just kept running.

I basically kept the strategy and pace:

  • First loop: ~2:20 hours, with 142 bpm
  • Second Loop: ~2:23 hours, 143 bpm

The only thing that bugged me was my right ankle. For some reason I was feeling it a bit soar with some small stitches. I thought it was the chip that was hurting it and I decided to change it and put it on my left ankle. Then I also saw that my show was a bit folded at the top, fixed that too… but it was still bugging me a bit. I just ignored it and kept going, it wasn’t really bad.

The next day it was quiet swollen but no big pain. No clue what happened. It is if I had twisted it somehow, but nothing that anti-inflammatories and ice can’t fix! ūüôā

The funniest moment of the run was when I was finishing the first loop and passing by my support team, my wife yelling out “Vai Maridooo!!!” (Go Husband) and the Rodrigo is yelling¬† “Vai Maridoooo!” I couldn’t hold myself but laugh. I could just hear the three of them jumping and laughing out loud! That is why loops are not a bad thing on an Ironman!


I did the time I really wanted, under 13 hours. I was supper happy with the swim, happy with the run (needs improvement), but not happy with the bike (needs a LOT of work).

I made a few new friends, including a fellow Brazilian, Flavio, who gave me a bunch of good tips and encouragement before the race. I hope to see him again in other races.

Once again, I know this is though on the support team, I really do. A special thanks for Rodrigo and Juliana for being there and sharing the moment with me! Too bad they couldn’t stay until after the race, when I could finally have a beer!!!

I know this is a cliche, but finishing an Ironman is not possible without support throughout the year. My wife was there all the way! The Ironman is though on your body and your lifestyle. I’m lucky to have a wife that not only supports me, but also participates on most of the events.

We share the chores, we share the joy. She is also an 70.3 Ironman and she is going to do the second one in September, when she is going to shave quite some time from the previous year!!!

Official Splits

1:00:48 6:52:39 4:43:25 12:55:05 1355 266
TOTAL SWIM 2.4 mi. (1:00:48) 1:36/100m 213 34
BIKE SPLIT 1: 30 mi. 30 mi. (1:26:44) 20.75 mph
BIKE SPLIT 2: 56 mi. 26 mi. (1:50:50) 14.08 mph
BIKE SPLIT 3: 86 mi. 30 mi. (1:38:41) 18.24 mph
BIKE SPLIT 4: 112 mi. 26 mi. (1:56:24) 13.40 mph
TOTAL BIKE 112 mi. (6:52:39) 16.28 mph 1437 286
RUN SPLIT 1: 5.7 5.7 mi. (57:04) 10:00/mile
RUN SPLIT 2: 11.9 mi 6.2 mi. (1:13:26) 11:50/mile
RUN SPLIT 3: 26.2 mi 14.3 mi. (2:32:55) 10:41/mile
TOTAL RUN 26.2 mi. (4:43:25) 10:49/mile 1355 266
T1: SWIM-TO-BIKE 10:49
T2: BIKE-TO-RUN 7:24

What is Next?


Thank You for your registration.

Your registration has been accepted pending payment of the starter’s fee and we have received your data.

Name:                       Hans Winter

Event:                      Challenge Roth 2011

Participation:              Einzelteilnehmer

Date of event:              July 10, 2011

We are looking forward to welcome you at the European mecca for triathlon.

Impossible is failing when you have determination!

Next goal: under 12 hours

IMLP – Quick Post

26 07 2010

I just got back home today, after driving back from Lake Placid… so a bit tired.

Lake Placid was awesome, I was pretty happy with the race. I will just give a quick summary and write a race report tomorrow:

  • Swim: 1:00:50 Easy! I sprint the first 200m and swam with just a couple other swimmers no¬†wrestling.
  • T1: 10:49 Slow, took my time
  • Bike: 6:52:40 First loop was easy, second one not as much! I wasn’t really happy with the bike…
  • T2: 7:24 Slow
  • Run: 4:43:26 I was pretty happy with the run, ran most of the time.

Total Time: 12:55:05

Breaking News: I registered for Roth Challenge (Iron Distance) in 2011. I need to shave another 55 minutes for next year!!! ūüôā

Complete post will follow…

THE LAST WEEK – How to track an athlete

19 07 2010

After almost a year of waiting, planning and training, it is here: Ironman Lake Placid

Here is the link for tracking the progress online and also a list of BIBs (in alphabetical order!):


  • Bryan Payne: 1583
  • Carlos Araujo (Caca): 719
  • Hans Winter: 1092

As per Sandbaggers tradition, below is my “prediction” for IMLP. But this is an Ironman, so a LOT can happen… It is actually easy to predict your results assuming all the planets and stars are aligned, the temperature is perfect, overcast, no wind, no bike problems, hydration/nutrition done perfectly, good night of sleep, no food¬†poisoning, no cold, no head ache, no driving around the Bike course the day before… Any of this sounds familiar?

If there is one thing we know about Ironman Lake Placid is that something we don’t except will happen, even if it is a perfect race! Anyhow, here it goes:

  • Swim: 1:07 hrs, 1:45min/100m
  • T1: 6 min
  • Bike: 6:55 hrs, 26 km/h (remember VERY hilly)
  • T2: 5 min
  • Run: 4:56 hrs, 8.5 km/h (walking all the water stations, “running” the rest)
  • Total Time: 13:09 Hrs

I will be absolutely thrilled with this time, but really, anything below 14 hours is great. I think I can do it. I’ve made a few comparisons to last year, well I’m an engineer, what am I going to say?

So? Can I reach my goal? Well, on paper, yes! Now it is just a question of getting outside and doing it…

Good luck for all of you doing IMLP this weekend! Regardless if it takes 8 or 17 hours, it is a big achievement!

Just 140.6 miles to go!

Now what?

13 07 2010

OK, taper is here. My training volume has reduced drastically. I will only workout 4 days of the week… mind you, I still have two days with 3 workouts, but not very long ones.

For a long time, I didn’t have any time to spare: wake up, workout, work, workout and sleep!

Today I felt almost guilty. I have helped my wife to cook dinner, played with the dog, watched a movie… and it is still wasn’t time to go to bed. Tomorrow I don’t have to wake up early either!

Is this how life was before triathlons?! I think the last time I had so much time in my hands was during the off-season, when I was told to do nothing for almost two months… yea, that drove me really crazy.

It is funny how we get used to this demanding routine. How we actually like the commitment and effort we put into the training. Most of my non-triathletes¬†friends think I’m insane, but the truth is that it isn’t an effort as much as it is a life stile. A hard, good, healthy life style.

It is great resting, but I’m only doing it because the¬†Woodstock¬†told me so!

Week 18 – That is it!

12 07 2010

Yep, that is it. I’ve done all I could. I swam, biked and run as much as I could. I followed my schedule religiously (with rare¬†exceptions). Now it is time to cash it in. During these next two weeks I hope to be fully recovered from previous workouts while at the same time, completely rested for the big event: Ironman Lake Placid!!!

Right now “Less is Best”. The hard part is over, there is nothing I can do now to improve my performance. I need to let my body recover, after all I did ask a lot from him! After 18 weeks I have done a total of:

  • Swimming 161 km
  • Biking 3,314 km
  • Running 654 km

So time to relax a bit!

No animals were harmed for this picture. (Argus is fine!)

I love triathlons, it is really like a drug. How else can you explain that the minute you cross the finish line after going for 140.6 miles, you are already thinking “Wow AWESOME, when will be the next one?”

I’m turning 40 this year. Not sure why, but it is a big land mark for me. But, ¬†when I look at myself on the mirror, I don’t see a 40 year old guy, I still see a teenager full of energy (before my workouts!!) and¬†enthusiasm. ¬†According to wikipedia, middle life crises¬†exhibits some of these behaviors:

  • abuse of alcohol
  • acquisition of unusual or expensive items
  • depression
  • blaming themselves for their failures
  • paying special attention to physical appearance
  • entering relationships with younger people
  • placing over importance on their children to excel

Me? I’ll do another ¬†Ironman!!!¬†I look at my bike and I think “Wow, what a cool bike!” Call it a middle age crisis, or whatever you want, but it beats buying a sports car (got the bike!), beats getting a young girlfriend (got my lovely wife!) and most important, it keeps me young and happy. My life is what I make out of it, regardless if I’m 20 or 40 years old!

Is it hard? Hell yes. I had a stupid bike crash this year (stopping at lights!), that is where you realize your not a child anymore. As a kid, it doesn’t hurt… at 40, well I didn’t break, but the road sure felt hard!

Did I get tired? Did I want to skip “that” workout? Did I want to sleep more instead waking up at 4am to bike on Thursdays? Absolutely!

Oh well, as per this week, it was a relatively easy one. I did miss one workout, yes, that early Thursday one… woke up 4sh, got on the bike and tried for 30 minutes. There was no juice left, I couldn’t get anything out of it… so went back to bed. But, Saturday I had my best bike ride yet, 205 W and 29 km/h average over 5 hours and 15 minutes. I had the best Mean Maximum Power for 30 min and above comparing to any other long bike (excludes races).

“Maybe” I wont win my age group, but if I can only beat one guy… myself!! ūüôā

Summary of the week:

Week 17 – 2009 vs. 2010 training volume

5 07 2010

Wow, I am just 3 weeks away from IMLP, in fact 20 days. Time flies when you’re training!

I have been under the impression that I have being training much more than last year, but looking back to my training log, that is not exactly right. If I hadn’t have an injury (hamstring, which is now 100%) I would have trained quite a bit more, but as it turned out, with the injury and some taper weeks, it is not too far off:

Training Volume 2010 vs. 2009

I did a few races this year already, which I have tapered for:

  1. Week 15: Mississauga Half, 1:40 min, PB
  2. Week 18: Milton Sprint, 1:47, PB (in Milton)
  3. Week 21: Welland Half-Iron, 5:35, PB (best half-iron time, but course is FLAT and was first half-iron race in Welland)

Last year I didn’t really taper for any of these races, so it is kind of natural that I would do better this year, but it is also interesting that it would tend to reduce the volume for 2010, however, the average training volume is very close to the training for the two IMs (LP and France):

  • Average week volume in 2009 (first 22 weeks before the race): 12 hrs, 23 min
  • Average week volume in 2010 (first 22 weeks before the race): 12 hrs, 35 min

However, I started my “real” training for LP a bit later, so in fact my program this year is 20 weeks. What ever is before was actually off-season. considering the 17 weeks today, the average is: 13 hrs and 30 min.

Regardless, I’m surprised that the difference isn’t that big. The program (MAO) feels much longer… I guess because of the really long bikes and runs on the weekend, plus the several 3+ hours bike workouts on Thursdays! How can I forget those? I had to wake up at 4:30am to get them in!!

I know, too many numbers and I have a bunch. Tomorrow I will replace a speed session, which has a 2×12 min interval with a threshold test, where I will do a 20 min interval at maximum effort. I’m hopping to get 250W out of it, considering what I had done in Milton. I’ll talk about it next week.

Anyhow, week 17 was a long one. I trained 18+ hours, including a killer brick of 6:10 hrs bike + 30 min run. Now the problem wasn’t really the duration as it was the heat. I weight myself AFTER having a¬†lasagna and lots of fluids and was still 1.5 kg below my weight… TOTALLY dehydrated. I did have lots of fluids that day, but not enough for the 28C heat with a 35C Humidex (or more).

Am I ready to qualify for Kona? Yes, I wish… but I think I’m ready to beat my¬†embarrassing¬†¬†14 Hrs and 23 Minutes of IM France!

The one thing that I have changed after Welland was adding salt pills to my long workouts (bike and run). The difference was night and day. It is just unbelievable how I could maintain my power on the bike for 6 hours. I’m so much better than two weeks ago it isn’t funny.

A lot of people had talked to me about taking salt pills, but I never listen. But reducing the energy drink and adding them made a WORLD of difference. I’m so glad I had the opportunity to test them on a couple long workouts with no side effects. The last thing you want is experimenting on race day!

Bring it on!!! I’m ready for Ironman Lake Placid!!!! Specially the two weeks before… TAPER!!!!