Is technology killing the fun of working out?

If you participate in a race today you will see a lot of people wearing at least one device with the ability to give at least hear rate, but most likely speed and other information too. In the old days we only had a stop watch if we were lucky. Is technology killing the fun?

Technology will always keep progressing and the prices will go down. This is a fact. I sold Polar HR monitors in the nineties and to say it mildly, you get a lot more for your money these days. I have to say that the biggest step in sports technology has been GPS in combination with other data. Now we can get a really good picture of what we did, were we did it at what speed, heart rate and cadence. But, is technology killing the fun?

 

My short answer is no. Technology is optional. It should be used to improve the experience; help with motivation and help people get their but out the door. If you are a slave to your device, maybe you should try to adjust your relationship. But overall I have no problem with technology. We all are different and some like to look at nature when they are running, some like to look at their watch. The most important thing is that they are out running.

I have an on/off relationship to technology. Sometimes I use it to push myself and other times I just want to do everything on feelings.



Maybe a bigger question is, have technology made us faster? Well we still have to push ourselves and do the job, so I guess for some people yes and for other no.



My advice, do what works for you.

Can a tech t-shirt be technical, a review of Fusion PRF Pro T-Shirt

I remember when I first start paying attention to the term technical t-shirt. It was in the nineties and I was working in a running store. Nike has start coming out with their Coolmax technology and it was suppose to be so much better than cotton. Now almost 20 years later I have gotten used to not pay attention to the term tech t-shirt. Why? since the term tech t-shirt is used for all shirts made of a synthetic material. An trust me, nothing is technical with most of those shirts. They cannot be used for any training and not like a cotton shirt, for cleaning your bike or to polish shoes.

Luckily you will find manufactures out there who actually wants to create a good product, and that is where the Danish company Fusion comes in. Fusion is making quality clothing for running, cycling and triathlon, but is that true? Well, so far I have to agree. Fusion is a typical Danish company they blend function first with good design and choice of materials. Everything on the t-shirt is there for a reason, and it looks good also.

What is nice with the Fusion PRF Pro t-shirt is the fit and materials. The t-shirt is made for athletes and endurance sports. Also the t-shirt has a different material on the back on under the arms. That is genius. This shirt is not a synthetic heat tap, it is working. It is nice to finally use a shirt that lives up to what is promised. After using this product I have finally found a technical t-shirt that is technical. Now I have to do the easy part, train.

So check out this gem of a Danish brand. You can find it here http://www.fusionsportsusa.com/

So how is training going Halvard?

It is almost Thanksgiving and then Christmas. This is the busiest time for me at work and my wife has been traveling a lot this fall for her work. As you can see I have all the excuses lined up already. But luckily my off season training has not been too bad.

I am not reinventing the wheel when it comes to my training. I am trying to build on the training I did with Coach Tony DeBoom. He got me from the sofa to the top of Gaustatoppen in less than two years so it would be stupid to not learn from it.



Here you have my principles:

• Learn to know yourself


• It is about endurance strength


• Have fun

Learn to know yourself

What does that mean? I am trying to get a good understanding of my body and use that as a data point for decisions making. I am not blindly following any measurement devices but try to use them as a supplement to training, mostly to keep the effort down when I have easy training. It will take time, but I feel that I am starting to get to know my body better now.

 

It is all about endurance strength

Let us be real. I am not swimming fast, bike fast or run like a runner during a long distance triathlon. It is not about the speed, but the strength to keep going. So my running intervals are usually 5x5 minutes uphill, I will also do threshold runs. The goal is to build endurance, not so much the capability to run fast with a lot of acid in the legs like a 1,500 meters runner. On the bike I do two sessions of low revolutions a week. I have good experience with those from my build up to Norseman. Swimming – let’s get back to that in 2014.

Have fun

Training and competitions are about having fun. Yes I can have goal, but the most important is the fun factor. If you take what you do too seriously when it comes to sport, being afraid of failure will be the most dominate thought and suck all life out of the experience.

My speed at Norseman - in YouTube format

I did not race Norseman, I tried to survive. Now I can get a glimpse of my speed. The athletes placing one step in front of and right behind have made YouTube videos. You can even see a slow moving Halvard.

The guy who beat me.



The guy I crushed ;-)

Norseman 2014 - my little contribution

The lottery is over and happy athletes have gotten their spot at Norseman 2014. I have already been asked questions from several athletes lucky enough to get a spot, and I answer as good as I can.

I also got this nice feedback on Slowtwich from one of the elite women.

An article about me on www.skiaktiv.no

Saturday I had a nice talk with Ingeborg Scheve from the Norwegian endurance web site www.skiaktiv.no. Skiaktiv is focusing on endurance sports like cycling, running cross country skiing and have started with more triathlon coverage. Since I got interviewed it is quite obvious that the site is also covering more average age groupers and not only the fast ones.

You can read my interview here

On the front page of my company's intranet site

I had a nice surprise Monday morning when a picture of me was on the front page  of my company's intranet site. I guess it is OK to be known for something other than being a compensation and spreadsheet nerd ;-)

Running form, speed and how a fast run looks like

Triathlon is like all endurance sport hard. Long distance triathlon is a slow and long fight against fatigue and slower speed. For some (like me) the fatigue start early on the running leg, but for others later. But it will come and it will be painful.

After every Kona you will find a discussion about running speed. Especially this year when the men run slower and the fastest women ran a 2.50 marathon, third fastest overall. But the big question is; can you look at a runner and then tell how fast they are.

Here you have a good collections of running styles and speed. Without knowing the splits, how easy is it to know who will be faster over 42 kilometers. Maybe not everybody should run like a runner, since this is triathlon and not every athlete has a runner to pull out after all the biking?



Looking at the videos, reading all the articles and listening to the broadcast and all the podcasts talking about Kona made me go back to one of the best videos about running in triathlon. Todd Kenyon has pointed out a lot of specific about the run and the potential for more than just one technique.

Back in training, being sick sucks

Finally I am back to light training after being out sick the last two weeks. Being sick is not only hard on the body, but it is hard on the mind also. Training is now a regular part of my day, so not training i a really big break in my daily life. I guess not being able to do something physical, really makes me appreciate the lifestyle I have.



This is how I have been feeling the last two weeks, being in a fog.

This week I will just easy into being active. It is all about getting the body ready to more hours next week. That is always the good thing about training, I will always have next week when everything will be better. I really thing people that work out are chasing the perfect week, and it will always be next week. So next week I will be back.

[caption id="attachment_339" align="alignnone" width="640"] Nothing like a little bit of uphill in training[/caption]

My new coach is: ME

I have now hired the worst and most rude coach ever, myself. Why? Was I unhappy with my old coach? No, I have nothing but good thing to say about coach Tony DeBoom. He is not only a really knowledgeable coach, but he is a good guy. Tony took me from a coach potato to the black t-shirt at Norseman in under two years. And he did it with a lot of time constrains on my side. Best of all, Tony explained why he wanted me to do the different workouts, me made me a smarter athletes.  But for 2014 I do not have a big goal, so I will coach myself.



So what is my plan for this winter?

I have limited of time so I will focus on VO2max training in the week and hopefully some longer rides/run in the weekend. When I know what races I will participate in I can make a more targeted plan. But now my goal is to increase VO2max and then add longer stuff in the spring.

One thing I will do is running hill intervals on the treadmill having this picture in my head. That hill kicked my butt so it is good to use for motivating.

 



 

I will also try to get some swimming instruction. A good swim will always set you up for a good day in triathlon. I will never be a fast swimmer, but I have room for improvements.



But most of all I will have fun. Training is fun. Getting my but kicked in competition is fun. Feeling in shape is a good feeling. And I might even get faster. It is easier now since I have two years of training in the bank.



 

If I had not raced Norseman, I could have bougth............

Triathlon is not cheap, doing Norseman is not cheap, doing Norseman and upgrade all your equipment in one year is absolutely not cheap. Well I did just that, had a coach, new bike, shoes, helmet, travel, rent a bike case, and all other kind of stuff. Was it worth it? YES. But what could I have done with the money if I did not race triathlon?

I am using a budget of $10,000 for this example. Luckily there are a lot of stuff you can buy, but maybe you should not.......;-)

 

Norseman is done, now what?

When your bucket lists just has one race and you have done it, it is time to start thinking about what is next. What do I want to do with my triathlon/sport life in 2014? Should I get some new goals or is it time to just enjoy being active and race for fun?



Why should I have a goal in the first place? A goal not only helps making training more structured, it adds motivation and it simplify the athlete experience by taking out noise. All of that is good, but it can only be as good at the goal itself (God I am getting philosophical here). So the next question is; what is a good goal? Norseman was a good goal for me. That race had several factor of my life incorporated so it was easy to get excited about and motivated for. Now I need to find other races with qualities that are interesting and make the heart rate increase.



So far I am looking into Wildflowers in California, Pacific Crest in Bend Oregon or maybe I should do a triathlon camp with a lot of trading at a nice and challenging place. For 2014 I will not work out more, but I will race happy and enjoy being active. My list is not finished, so right now I do not know what I will do in 2014.

The Norseman 2013 video is out, and I am in it

For Norseman fans the official videos have always been a place to go for motivation when training is hard, the weather is bad and mood is down. Watching the athletes jumping of the ferry, battle the conditions and harvest the reward at the peak of Gaustatoppen can make even the hardest triathlete soft.

The 2013 edition is out and it is great. Even better, I am in it. You can see me at 4.27 of the video entering T2. But do not blink, I am there just for 1 second.

One of my favorite pictures in the video is a aerial shot of the first part of Zombie hill. Damn, it is steep.



So here you have the video.

Norseman 2013: the conclution

I did it, I managed to accomplish my goal; finish at the peak of mount Gaustatoppen and get the black t-shirt. What I also set out to do was to enjoy the journey, and even though it was painful it was also enjoyable. Here you have my wrap up and conclusion of my race experience.

 

Before the race

You can race Norseman, or you can enjoy racing Norseman. I enjoyed racing Norseman, and one important part of it was the days before the race. I enjoyed spending time with my brother and dad. The drive to Eidfjord was nice, spending time in Eidfjord meeting other athletes, support crew, race organizers and take part of the social swim just added to the experience.



The swim

I swam in 1.15 in difficult conditions. I am really happy with that. I managed to not drink and of the salt fjord water, kept my legs still and actually managed to have vertical forearm once in a while. My finish was the best, trying to get up from the water I had a big fall. Even I had to smile. Overall, the swim leg went better than expected and gave me a good start of the day.



The bike leg

I was number 80 after T1 and number 80 after T2. How did that happen? The bike leg was challenging, it was long, steep, windy, rainy, cold, but also beautiful. I used 7.50, not only was that the longest I have ever been on the bike, the 180k is the longest I have ever biked. I manage to focus on myself, I did not use any power meter or bike computer. I was riding with a GPS and used the HR monitor to keep effort down in the last hill. What I am most proud of is that I raced my own race. I did not care if anyone passed me, I knew the biggest enemy was myself, not other athletes.

 









The Run (walk) leg

I got the amazing message that I was number 80 out of T2. I had the black t-shirt in reach, I just had to run a marathon and climb a mountain first. Knowing the fitness level, I knew I had to focus on myself during the run. It had to expect to have several athletes pass me. The first 20k went smooth to be me, I got passed but I was within myself. Then I got hit by my lack of eating and my energy level hit bottom. I can only blame myself. But when I got to the hill I knew I could enjoy the rest. Well, I was tired and the hill was steep and long. But I was walking with my brother and I knew I would get the black t-shirt. The rest of Norseman was more a journey than a race, and I was ok with that. I had a hard time from 32k - 37k, but then we hit the trail and we where joined by my dad. The last 5k are hard, but they went really good. And then I could se the finish and it was all over. The run leg went well, especially taking my fitness level in to consideration.







But I have to remember I had the best ever support team with me and so much support from family and friends. Thank you all



 

 

 

 

 

 

 

 

 

 

 

Nice surprise in my inbox

You do not need to win the lottery to become happy. Yesterday I got an email from a fellow Norseman participant, Inge Amlien. He sent me a picture of me on one of the last climbs of the bike leg. His support crew had taken the picture and he had found my name, search for my email address and then sent me the picture. That is such a nice gesture. Big thanks to Inge and his support crew.

My Garmin files from Norseman

My Garmin files, they are big since I used a long time.......

Swim:
http://connect.garmin.com/activity/357308708
For some reason the GPS stopped working after 3,000 meters. The swim should be a L not an I.

Bike:
http://connect.garmin.com/activity/357308913

Run (walk)

http://connect.garmin.com/activity/357308965

I was interviewed about Norseman on This Week in Triathlon

Now I have done it, my first live interview. Last week I was lucky to be interviewed about my experience at Norseman. I hope I did ok even though I sound like the Swedish Chef from Muppet Show (chocolate moose anyone...)



 

In deph analysis: the run

I was not sad getting into T2. It was nice to get off the bike, take the wet cycling shoes and socks off and get ready for a hard marathon. What, I have to run a whole marathon and it is hard, now, after 1.15 swimming and 7.50 biking? Well, that is Norseman so I was ready.

Going out of T2 I grab a can of coke and got a really nice message. I was number 80, I knew that I could reach my goal. I just had to be smart on the run and do not push myself into red. I also had to not think of other athletes. I knew that with limited hours of training, my run would not be strong and that others would pass me.

With the can of coke in my had I started to run. My legs did not feel to bad and the first kilometers went without any problems. I fun fact, when we drove to my Grandma in Rjukan growing up I always this stretch around Tinnsjoen SO long. Now I had to run it as part of a long distance triathlon, history can be cruel.

My friend Russell Newlow passed me, he had running legs from the triathlon God and was steaming ahead. It was fun to watch. Other athletes also passed me, but not in the same speed. The whole run went ok so far. 5k, 10k, 15k, I was now running in a group. We still could not se the mountain, but we know it was there.

On the false flats between 20 and 25 kilometer I found myself in a dark spot. My support had to fix the car and I needed fuel. I have no one to blame but myself. I did not fuel enough early in the run, my brother offered a hand bottle with coke as an emergency and I should have run with a Fuel Belt. But this is Norseman and I got help from some others athletes support and also Mike Tate gave me a energy drink. All this happen wile the beautiful mountain appeared. Mount Gaustatoppen was so intimidating, but at the same time all I wanted was to get on the peak. I passed the first 21k in 2.02. Not bad at all.



My brother and the car was back and I in the was closing in on Zombie hill. The last 10 miles of Norseman has over 5,000 vertical feet to negotiate. Yes, it is steep and hard.



My brother was there and he walked with me the whole way. I started to get really tired, but I also felt so lucky. Here I was, racing the race of my dream, I knew I had the black t-shirt in reach, and I had my brother walking with me. I could not asked for better support.

The hill was steep but I tried to walk at a speed that was working for me. A friend of mine Lene Satterwhite had taken the drive from Oslo to cheer on me and seeing here was nice. I was closing in on the cut of point at 32.5k.

When I arrived I got the message;"good news, you will finish at the peak, bad new the lightening has taken out the elevator so you have to walk down". This was Norseman. First you have to reach the hardest finish in triathlon, then you have to walk down for 4.7k.

I struggled a little between 32.5k and 37k. I guess I knew I had made it and at the same time my body was in pain so badly. But when I arrived at 37k and the gate up to Gaustatoppen, my dad was there and said he would walk with me and my brother. That was a great moral buster. Now I would finish the race with both my brother and dad.

Walking up I actually felt quite strong. I must have been on a Norseman high. The top athletes were on their way down and were cheering on all us suffering age groupers. That was really appreciated. Those 4,7k are long and on a rocky surface. I walked, walked and walked. The peak closed in but not fast enough. And yes, I was in pain.

But then the peak got closer. The feelings start bobbling to the surface. I just had to walk the last bit and it would all be over. Just some more steps and I was there.

Then I crossed the finishing line. I had done it. Right there it all made sense. All the hours of training, the bad weather, the pain, the hard patches. I had done it. I sat a big goal in November 2011, I wanted the black t-shirt. Now I had done it, and I had done it with my brother and dad. Tears ran down my checks, the feeling of accomplishment was overwhelming. I was so proud of my support team, of all that had supported me, and I was really proud of myself. After 15 hours and 45 minutes of racing, and a way longer journey I had arrived.

The tomato soup you get after finishing is unbelievable. The closeness you feel to the other athletes and support teams are hard to describe. The though of soon have to walk down was almost fun. Walking down I was thinking of what the advice Stuart McCloud had told me, enjoy the journey and never ever give up. What a race, what a journey and it is unbelievable how much pain you can handle.

Walking down my brother still supported me. He with my father had 100% dedication to help me to reach my goal. Those two are some amazing people.