No waiting ride for Jan Hugo

Riding with Gordo, Mark and Slater up to Ward today. It was a no waiting ride, but a good ride for me anyway.

Avg 220 w for over a hour when climbing @ my steady hr.

Had a perfect day with Gordo and gang. Although I was the weakest in the group I hung nicely with today still I was left behind climbing up to Ward. Instructive to see all three with different qualities during training. Have great respect for all three of them. I`m very impressed of Slater's top 3 position at UM Hawaii 2010. That boy can really move around on foot or when riding. At least I know what i takes to move up to FOP in a UM. Still a way to go. 

Got good coments from coach Gordo today. You are at a new level both for running and riding this year. That`s good news and our easy plan over the winther has been working. Looking forward to EC summer camp next week. Meeting old and new friends will be great. Still struggeling with my english, but after all I`m improving. Easier to write than speak :)
 
Previously learned lessons still counts.:

Drop your ego when with stronger athletes. Drop the group before you kill your legs. Then you can enjoy the science of steady. When the group is turning or making a stop you will catch up with them again.

Tip of the day.:

Turn the HR monitor when you run so you can check your HR easily.

//JH

Food for BIG training :)

Did my first open water swim for ever at North Boulder reservoir today.

Four loops, evens with padles. Did a nice steady effort. Felt overall good and strong all way thru today. Total 4 k. Feeling better with the altitude on day 3 in Boulder.
Running around the reservoir after the swim @5:25 pace pr k. Building in to my steady for the first 20 minutes and just kept it rolling. Avg hr 134. Felt good and strong. Pace and HR more normal again. Steady pace 4:45-5:15 @hr 137-145. I`m always thinking about food. Also today, well after a meal and a new nap
I went out to ride up to James Town. Rode up a nice canyon and was passing a ton of riders. Was loosing the account over the numbers of riders after 100 :) Felt a touch powerless in my legs, but still avg 200 w at my steady hr today. A lot of wind out to James Town. Was flying back home - felt fantastick on the aerobars at high speed. Have som isues with my f* Garmin, can`t figure out how to load down to PC. Seems like there is som missing drivers. Need to have it working 100 % before nxt week. My new ridely feels fast. That means when Garmin problem is solved I can ship my spare bike to UK.

Livin` it! 

Welcome swim

Running 45 min at 7am.
My body is still working at Norwegian time. Wake up @5am :)
Running back to normal both for pace and HR.
Smart to run in the morning before the sun gets to high.

Swimming done by 1030am.
Met mrs. and mr. Big Sexy in the pool. That made my day. Good role models both of them. They both looked great.

Set with second breakfast before noon. Of for my powernap and later maybe a walk to down town to chill out and grab a coffe.

Posting my swim here. Nothing sexy(fast) about it today, but felt strong until the 3800 mark. After that ripping my arms of. I allready miss the suffering. Bring the heat on!

"Gordo`s welcome swim.:"
600 continuous end each 200 with 50 Back
4x100 on 10s rest alt IM with Free
+++
500 band/buoy Steady on 10s RI, 5x100 Steady on 10s rest
400 bb & pads Steady on 15s RI, 4x100 Mod-Hard on 10s rest
300 pads Steady on 10s RI, 3x100 Mod-Hard on 10s rest
200 swim Steady on 10s RI, 2x100 MH on 15s rest
100 swim Easy on 10s RI, 100 MH on 15s rest
+++
6x100 paddles only, long strokes on 10s rest
16x50 as Fast/Steady/Fast/Back with paddles only, odds are 20s rest, evens are 10s rest
6x100 no gear, long strokes on 10s rest
+++
Choice C/D

Jetlaged and 10 000 hours

A mellow day with a 1 h run in the morning to kick it of.
Later a swim with 3000 LCM were I felt jetlaged and not to good.
Finished my day with a 1h 45min ride to check my bike after all cabels were replaced @Boulder bike village.
Met a juggler down town Boulder. I asked him how much training he do. His answeer was 2-4 h each day. No easy way! Also when acting as a pro struggler you have to do the work. We were chatting around the 10 000 h mark to get some were :)

Tomorrow I have a 6000 LCM swim.

Livin` the dream 

Why

Does it always need to be a why? My last day’s most frequent question has been why “do you go to US for 3 months. How is that possible to do?” Not an easy question. The question is tricky. When I decided to make my application for UM UK I also decided to go all in to make my best training before the race. I want  to make my “mother” proud of me. At least I want the attention from the people around me that the event like this gives. Of course I could have done an IM or similar, but I have already done that and a UM was something new and bigger also on the paper. I really don’t like racing that much! The process leading up to racing is the part that makes me most happy. From my point of view to make a life time best fitness with a full time job is difficult. Of course I can get fit also when working full time, but not for this race. I need to isolate myself from my normal life. I can’t go big with too much in my mind. Even my e-post is difficult to handle when really tired. My job back home is 24/7 in my mind and creates a lot of thinking even when not at my desk. I have been 4 years with the company and the opportunity my CEO gave me will pay back with a top motivated Viking back in September. The experience form my athletic journey has a lot of value also for my company. What about my family. When away I can’t do anything else than support from distance and do the best training to get as strong as possible and make them proud of me. I will have a ton to catch up on the family side when home again. That’s great – the time before Christmas will be family focused. My family is my sponsor and I have to do the training and secure the outcome to make the time away worth it.. Travel to good wetter, both for daylight and sun. Harstad is not the best place for triathlon. Last season I got in two rides without legwarmers over the summer. I`m not complaining. That’s just a fact. At Christmas time its pitch dark around the clock. There is some kind of a blue light for 2-3 hours each day and the energy level is far way down. This time I wanted to get to a warmer place were the wetter plays with me – then there will be no need to plan around the wetter. Simple but effective. Back home I normal use 20-30 minutes to get my clothes on. Even in the summer I sometimes have to finish my ride on the trainer or go home to change clothes to get the feel in my legs back. Boulder seems like a good option also when it comes to the wetter for the summer.  My coach have kept telling the team that we can learn more with one week alongside him and his team than you will get from distance coaching over time. I can support him on that. Last season I was training with Endurance Corner for 14 days and got a lot more than even I had dreamed for over those days. It will be great to get closer to my team and fine tune my training. Finally It will also save me a lot of money since US I cheaper than Europe. It`s a long travel but for such a long time the travel is no biggie. I just have one life – when I first talked my coach thru my goal who was UM UK he gave me the green light and we have since that day done a lot of training to prepare me for the final training in US. Even my CEO gave me early “go and get them”. A lot of savings will be used over this summer, but I only have one life and want to live it in harmony and happiness. Riding offers me both. What other says doesn’t bother me too much. Nothing makes me more happy than riding my bike… : ) At least nothing I can print here. .. 
All in,
//JH

The swedish primal

Just arrived home after my 7th Colting camp.

Colting is a super star in my world. I love Colting camps and there will be a lot more camping south in Sweden with him and his team. Tomorrow I`m leaving for Boulder, Colorado for 3 months preparation for my UM in UK 3-5th September. The goal for my week is.:

# 1 - Active recovery until departure
# 2 - Arrive US fresh and healty

# 3 - Get the grocery and bike set up in Bo, Co

Todays photo is from my latest Colting camp. The Swedish primal and JH.

Safe travel!

JH

Favorite workout

Warm up with ten minutes build to Steady, then 10x 15s Fast / 45s Easy; then 2x18 minutes as 6 min Steady/Mod-hard/Threshold with 2 min Easy between the sets. Cool Down.

This one is my indoor favorite workout. I have kept asking myself why?

The fact that I`m allowed to build into my threshold suits me very well. I have in very many areas in my life been a slow starter, thats a pattern for sure. Still when I got into it I have always been quit good to push all way thru when allowed too start "slow", better when hitting it from the start. I also guess that all training over the winther has made me fit, but it also mean that my body need long warm ups. Mentally it is better to go with a negative split than a positive. It makes me look strong, at least it tells my mind "you were strong today". Building into things with a increas in effort also means that I`m quit good at pacing my workouts. Thats a good skill too have on race day and in life in general. Good too know when building up my nxt race plan, seasson or when planning the life outside triathlon. Key things too remember for Jan Hugo.:

#1 Long warm up
#2 Slow start
#3 Negative split

 = Strong today :)

//JH