Guangzhou Marathon

November 23rd 2014

I love China!
I love racing in China!
I love the Chinese and their funny ways!
And today I hate leaving Guangzhou bacause I just had one of those days where everything seems perfect!

Guangzhou Marathon last race in 2014

Preparation has been everything but perfect.

I decided to trust that a bit of rest might not be so bad after all.

Haven´t had a lot of time thinking of the race in the days leading up to race day. Actually it was not until last night I realized “fuck, I´m running a marathon tomorrow”.

With nerves and expectations put aside I was ready to enjoy my last goodbye to GZ – and looking forward to my 2nd marathon in China hoping it would be just as interesting as the one I did in Shanghai in 2012. And it was!

Race start was delayed. Something my fellow Chinese running buddies did NOT appreciate! What happened was that the crowd just pushed forward closing in on the pro field (who looked a bit worried) and before the official signal the pros just had to go being in danger of a disaster. And the race was on!

I was in the 3rd wave almost in the front feeling a little guilty since I´m not a “sub 3 hour runner”. Well, I could have saved myself that feeling cause looking at the finishers more than an hour after my own finish I recognized several of the runners being in the absolute front at the start line.

Waiting for the start signal was an absolute nightmare. Normally, I try to “get in the zone” but I was not allowed any privacy since at least 50 different runners wanted to have a photo with me and them. It was fun to begin with but … then it was not.

I was absolutely astonished by the amount of cameras and phones brought to the start line – and again we are talking about the runners at the absolute front of the crowd. It turned out that during and especially at the end of the race that shooting, filming and even calling was the agenda for most. I even saw a guy who couldn´t finish (had to stop) until he had reached someone (who knows who) on the phone and he could cross the finish line talking – together with all the other filming and taking selfies. OMG! I was laughing my lungs out.

The race itself was very well organized! BUT I have never seen pace balloons being so inaccurate in keeping the right pace. Some were ahead with more than 20 minutes while others were lacking behind with up to 40 minutes. No one seemed to care though (and that I really like about the Chinese) they were just smiling, jumping around and celebrating whatever time they did. Also quite a few of the pace holders did not finish. My conclusion is that they simply were jumping around too intensively out there. I had 3 balloons around me during the race zigzagging around, posing for cameras and making a super atmosphere. The downside was that 2 of them got cramp around 35K and we never saw them again.

Uhh, while I remember I need to add that the toilet facilities were absolutely amazing (compared to Shanghai) AND that outside each toilet was a lineup of toilet employees who quickly cleaned the toilet in between visits. Not too sappy!

My race:
Cruising the first 21K with an average of 4.35.
Cruising the next 14K with an average of 4.25
Struggling on the last 7K to keep an average of 4.40
Failing!
Running the last 4K (plus an extra 600 meters for free) with an average of 4.50. Sorry Aleksander. I just couldn´t keep the pace as high as I wanted to but I think I just (barely) did run with a negative split.

It was hard – as it should be.
Temperature was high – 29 degrees. Luckily there was quite a lot of shadow on the course.
My breathing was AMAZING. I remembered to take my asthma spray and it was such a great feeling not suffocating the entire race.
My muscles were sore around 30K. Guess it´s normal. On the last 4K I wasn´t able to control the pace. Was just aiming to keep it under 5 minutes pr. km.
Passing no. 2 (among the non pros) with only 4K left made me squeeze it a bit harder.

Felt like I planned the race to perfection. I gave it all I had without suffering too badly. Would have made a new PB had the route not been 600 meters too long. That was what I was aiming for – but it´s not easy to take everything in to consideration.

I kept myself hydrated and ate my gels as planned. So weird, I think I was the only one out there eating gels. I really have the feeling that everyone else was just drinking water and a bit of sports dink...

Marathon time: 3.15.50
Ranking: 11 among all females (including the 9 pros)

I´m tired, sore and satisfied!

Thanks Guangzhou for this great goodbye!

Asian Cup, Olympic Distance, Lantau Island, Hong Kong

October 26th 2014

Preparation wasn`t the best and since I´m just about to reach my off season period motivation wasn´t sky high either.

I was in Hong Kong with a friend sightseeing – having a good time. Race day was closing in but I wasn´t able to focus 100 % on the race. Instead I decided to take it east and just enjoy a day of fun and exercise. Even when I discovered that I had forgotten a bolt for the stem on the bike I couldn´t built up nerves as usual.

Meeting up with fellow triathletes the night before did cause the tickling feeling I always get before a race and as I turned in the night before I was excited and looking forward to ending a great season with style.

Got up a 4 o`clock in the morning and was ready to leave at 5. Before 6 we were in the race area checking in the bike, going to the toilet and building up nerves.

At 7.10 am the women was sent off into the water. No wetsuit but a reasonable swim. Lots of space and no fighting. Out of the water as number 16.

A defect on the helmet caused a few seconds in T1 but with a 400 meter run with the bike I was able to catch 4 girls and was 12 before the bike ride.

I was a “drafting-allowed-race” of 3 loops. First loop I was alone, second loop I was dragging 10-15 guys around and on the third loop I was able to draft behind 2 fast guys. 40K in 1 hours and 3 minutes and the fastest female bike split. I was no. 2 off the bike.

Horrible T2 where I practically lost first place. Ran in the wrong direction and got confused. Took a while before I was on track. Hadn´t read the race description well enough, I guess, which the speaker made clear to everyone. Thanks!

Had an ok run. Did a wrong turn – again! And forgot my asthma spray – again! Besides from that I was running steadily around 4.25-4.20. Always aware of the fact that my problems breathing was just around the corner because of the heat and the humidity.

Anyway, 2K before finish I see the leading female. She looks a bit worn out looking over her shoulder all the time. I´m only 20 seconds behind and feel confident I can take her with a fast finish. Unfortunately, I slip and fall running down a slippery path and hurt my knees quite badly. First I think I´m out. Then I think, hell no!

I finish 2nd overall 40 seconds behind no. 1. Seconds I lost in T2 and by falling. I win my age group and a cool pair of sunglasses.

Great day with good triathlon friends.

Knees are still not 100 % but I hope it won´t affect my upcoming marathon training.

IM Malaysia, September 27th 2014

The whole experience has just been absolutely amazing and every single emotion I possess has been brought to life - excitement, frustration, anger, anticipation, pain, happiness, satisfaction... you name it!

IM Malaysia was to me by far the toughest challenge in my tri-life so far. I'm glad I had at least some experience. This race cost a lot of DNF and had I not been 'out there' before I know exactly when I would have quit this race - after 4K of running!

Pre race:

Langkawi is beautiful. The Malay people are kind and helpful. The Malay food is exotic. The race course was obviously difficult due to 3000 meters of climbing combined with a gruesome humidity and temperature reaching 40 degrees on race day. The warmest day of the season so far.

Anyway, even though I arrived according to planned 3 days before the race I didn't exactly get the perfect race preparation with training and relaxing. In the airport in Guangzhou my suitcase wasn't allowed to leave with me due to violation of Chinese regulation. I had packed 2 x CO2 canisters (as so often before) but this time I was 'caught'. The suitcase would arrive later that night and I could pick it up next morning.

Well, I'll spare you the details, but the suitcase disappeared and wasn't relocated until Friday where it arrived just hours before bike check-in closed. That meant that I had nothing to wear, I couldn't assemble my bike or train in general. I tried to prepare myself for the fact that I might not be able to race at all. It was difficult to enjoy the atmosphere, pasta party and briefing since my mind was constantly drifting towards the missing luggage and all the broken promises of arrival.

Luckily, it got here just in time for a quick assembling and a test drive on a steep part of the bike course that assured me that next day's race would be more than just completing an IM. It would be 'getting to know yourself better' while fighting 'overheating' - something that can send anyone out of a race.

Note to self: buy compressed CO2 at race destination

Race day:

Up at 4 eating breakfast and getting ready. At transition around 5.15. Plenty of time to pump the bike, fill up the bottles, have photos taken (with Falco admires) and wishing each other good luck.
Was nervous as always and thought everyone else looked stronger than me. Felt almost sick from anticipation but once I was in the water it was all gone and it was just me against myself.

Note: learn to trust your abilities. You can't tell who is better than who from how they look. Post race day I mistook the overall male winner for a 'first timer' looking like a real jerk thinking I knew what I was talking about Just shows you that a tiny, skinny boy surprisingly can turn out to be the champion.

Swim:

Loved the new idea of a 'rolling swim start' where the age group athletes are sent off 4 at a time with 5 seconds in between. Nice and smoothly. Had been worried about my new goggles from RSS and if they would leak - hadn't had the opportunity to test them in Malaysia and the water was very salty. But everything went smoothly on the 1 loop swim. Did first half alone but managed to draft behind an orange cap on the way back which saved me both energy and time.
Was pleased to succeed with the drafting since I have never been able to do so before.

Beautiful, still and warm water.

Swim time (no wetsuit) 1.14.54

Bike:

Reached T1 and had a smooth transition. I'm getting the hang of it. Didn't waste many seconds - except from when I tripped over a chair (how you can miss such a large object is still a mystery but I was obviously in a hurry) and jumped on to the bike almost (I might imagine this) elegantly

What a ride! Hell yarhhh

I completely nailed it. Found the perfect balance between pushing and saving the legs. Was on top of things, kept overtaking the fast swimmers and had a great feeling about the Falco V. Opposite Taiwan I felt strong. Was very focused on hydration and nutrition since sweat was literally tapping from me. Went down the rather steep descents in the bars.

Had to ride without GPS since my watch doesn't have battery capacity for more than 8 hours (and I'm still not there ) so I only had time and 'feeling' to regulate pace but since my average was more than 32 km/hour on a hilly course I must have had a decent pace going down.

I couldn't have done anything differently on that ride.

Fastest female split (non pro)
Winner of 10K climb challenge
And keeping up with the pro females - even passing a few

Note to me: check your helmet before checking it in. Ended up riding with a helmet with a defect I hadn't discovered. 180K with a helmet not able to tighten and therefore it kept falling into my eyes every time I drove over the smallest bump. And the surface of the roads was rather rough.
Extremely annoying! Not to say unsafe! (Not for mums and mothers in law to read)

Also I started having problems with my big toes with 90K to go. Apparently my shoes were either too small or too narrow. They caused two toenails to come loose even before I had finished the race.
Extremely painful! But maybe that's why I could keep the pace all the way through? My boyfriend has told me that you can only feel one pain at the time. And I focused on my toes instead of my legs.

They did not hurt to much to enjoy 'The monkey hazard zone', though. Here wild monkeys were following the race with great interest. If not the heat made you realize you were doing a tropical race, well, then the monkeys did!

Bike time: 5.31.47

T2: was a bit confusing. You are a bit beside yourself having ridden on a bike for pretty long thinking all different kind of thoughts. I'll get back to my crucial mistakes in this transition.

Run:

So far the race had been great. I had been on top of things. I was well hydrated despite the heat. Now it was time for the most feared part. Not just a marathon. A marathon in boiling heat with very little shadow.

Getting out on the run is normally a matter of finding your legs and rhythm. You tend to run too fast to begin with and have to focus on holding back.
Saturday that was NOT the case. Normally, I would begin my run with an average of 4.10-4.20. This day I was struggling to stay around 5.10-5.30
And it got worse!
The second I left transition I realized that not only had I forgotten my gels for the run what was worse I had forgotten to take my asthma medicine. And my asthma tends to pop up when humidity is high.
Well, after 4K of struggling and hyper ventilating I had to stop to rethink my plan. 38K to go and not being able to breath. I was about to cry! Tried different tactics - running VERY slowly, walking through every single aid station and using far too much time and energy getting the volunteers to find an inhalator.

For 24K I wasn't able to breath normally and never found any rhythm. There was walking () and a lot of discussion going on in my head weather I could or should continue. At the same time the route was extremely boring and I had a difficult time seeing that the nightmare would ever end.

I was so focused on my on failure (not knowing that I was actually the leading age group female) that I didn't realize that everyone else was suffering too.

At one point I found some kind of pace I could cope with and just aimed for the next aid station and the 'quality time' where I could walk, drink, cool myself down and argue about getting an inhalator.

Wow, those 4 x 10K loops felt like a marathon each. Only because I realized that one girl behind me was eating in on me I kept myself 'sort of running'. And with 18K left I finally got an inhalator. It was like taking a deep breath after diving. To feel the lungs soaked in oxygen was incredible. It might have been a psychological reaction too but all of a sudden I was able to pace myself according to the original race plan now 4.50 in average. Of course the legs were getting tired by now but there were no way anyone was to pass me on the last loop.

The agony of that loop is difficult to describe and even to recall but just 2K before finish I had to stop and loudly say to myself: FINISH this!!

It was such a release to see the majestic Eagle of Langkawi - the very symbol of the IRONMAN... not to mention the finish line!
Got confused by a girl in front of me with my age group number. Thought I would fight for a better ranking and did a sprint down the red carpet which resulted in a total collapse. Having crossed the finish line I was rolled away in a wheel chair and not able to stand for a good half hour.
Later it turned out that the girl I had spotted was on her way out on 2nd lap and therefor a few hours behind me I now have this amusing video of me sprinting down towards the finish line with arms like drumsticks (or so it felt) and with the determination of 'coming first' but no one chasing me. Looks pretty stupid to end an IM that way when you are rolled away in a wheel chair seconds later.

Run time: 3.44.59

ANYWAY, I was wheeled away and had a long massage while I was thinking that for the first time for a loooong time I was completely satisfied with my race. There was nothing more I could have done. It had been a different race (I imagine) if I hadn't had my asthma attack but then again - who knows? Everyone was struggling out there, a lot of people DNF and even the pros had 'slow' finish times.

I completed IM Malaysia in 10.38.36 and 2 hours after finishing I found out about my #1 and Kona slot. I was tired and satisfied - an amazing race richer and 2 toenails poorer

Post race:

Sore of course and inflammation in both big toes but otherwise doing great enjoying Langkawi for a few more days.
Had the pulse reach 250 next morning when one of the other athletes coincidently asked me if I wasn't going to Kona? It turned out the 'buying-the-slot-for-an-enormous-amount-of-money-ceremony' was taking place that morning and not, as I thought, in the evening. Just made it in time - but the feeling of loosing that chance because of plain stupidity was unbearable!

What a race! What horror! What joy!

I have accomplished something I been dreaming about but wouldn't dare to aim for! I'm now 100 % motivated for a new year with preparation and races. I have met so many great people here - some I will meet again next year in Hawaii (Jacob, Jesper and John) others I will meet around the world for more challenges

I think my result shows that it's possible to live and train under difficult triathlon conditions - especially if you have a skilled coach who leads the way. Thanks Aleksandar and OOB.

Last but not least thanks to my great sponsors Falco, Rocket Science Sports and www.ms-assistance.com. You have helped making a dream come true

Katrine, IM Malaysia-finisher 2014

IM World Championship 70.3, Mont Tremblant, Canada

05 Samsung Festival of Sports Triathlon, Hong Kong, Sunday June 15th

The race motto was 'I remember' - and I certainly will! What an amazing experience!

Pre-race:

Coming to Mont Tremblant was a bit intimidating. I was to race against some of the best triathletes in the world having been training alone for more than a year. This was a great opportunity to test my present level, to see if I was on track, if I was improving. On the other hand it was also risking NOT being where I was aiming to be.

Arriving to the area made me feel unprepared and not very self confident. Knowing myself I knew this feeling was gonna show so I didn't panic. Basically, I knew, I WAS well prepared and that you can't measure your opponents abilities by their muscle mass (and I'm telling you there was some well trained athletes attending this race) and gear.

I had 4 days to get ready for the race. Plenty of time to test both water, bike and running course. BEAUTIFUL, not doubt, but also challenging. The bike course was windy and especially the last part had quite a few climbs. The running course was 2 loops of up and down - no flats what so ever.

My family was great. I got the master bedroom to myself, healthy food was carried home, every night someone else but me took care of the cooking and every day was planned according to my training and wishes. How cool is that?

My brother in law quickly got the title of being my 'assistant and manager' and my sister was the obvious choice being in charge of 'the media' Mom, Sis, nephew and nieces were mental support. I'm one lucky girl ❤️

Note to me: always bring your whole family racing - much more convenient!

Race day:

Woke up at 5 am to a cold but clear day. Was pretty relieved since it had been raining the day before. Everything was ready (apparel, gear, breakfast - same routines as always) - and so was I!

Entered T1 at 6 o'clock having almost 3 hours to get ready. Unfortunately T1 was closed at 7 and my wave wasn't until 8.52. This had its pros and cons. Plenty of time for warm up and high fives with family. A bit too long when it's cold and nerves are building up.

Luckily, I had met the other Danish athletes attending the race banquet Thursday evening and it was quite cozy to meet most of them on race day having time to chat and wish each other a great race.

Swim:

At 8 o'clock the official opening of the World Championship was conducted with helicopters, jets and loud fireworks - accompanied by the classic IM-voice. Grand!

Saw the pros when they were sent off and had time for warm-up afterwards.

Finally, it was time for my wave to be sent off. Placed myself in the middle of the group consisting of 140 girls - almost everyone better swimmers than me. This was a mistake! I'm simply not strong enough in the water to swim along these girls. I was punched and pushed around and frankly I think I had a small panic attack swallowing water and having a pulse around 200. I had to do a bit of Tarzan crawl and within a few seconds the group was out of reach. Again I did the swim all alone trying to pace myself. The lake was absolutely perfect for swimming - clear and still - and my new swimsuit from ROCKET SCIENCE SPORTS definitely made the swim faster and more enjoyable than expected.

Despite my new asthma medicine I still have problems breathing naturally in the water. I no I'm not a fish but I feel like I have to throw up and like I can't fill the lungs with enough air. Really frustrating!

Swim time: 34 minutes. No 70 out of the water.

Note to me: place myself to either side of the group to find someone to swim with. DON'T place myself in the middle of the war zone. I'm not ready for that yet.

Learn how to swim faster ☝️Get a coach ☝️Swim every day if necessary ☝️

T1:

Was a looong way from the swim exit. We may have been running 500 meters with wet suites on before entering the zone and jumping on the bikes. The entire family was well placed along the red carpet cheering and waving their flags. At that point I decided that I wanted to smile all the way through the race - and I think I did!
I had a perfect transition - knowing exactly where to find bag and bike - and jumping on the bike succeeding to gain time with my shoes already placed there. Even the untried trick with rubber bands worked.

Bike:

I had had quite a few worries preparing the bike for the race. Huge problems with the stem holding the bars in place. 3 times at the mechanic's and still not sure if it would last. Also I was concerned with me riding with tubulars - apparently I'm more of a 'clincher-person'. This I had been thinking of all the time leading up to the race including the night before.

Jumping on to the bike felt great and I was looking forward to a fast and furious ride. The wind was stronger than expected but I guess it was nothing compared to the famous wind ruling in Kona... Anyway it was pretty rough on the first 35K with the wind working against me. I had to push hard to keep the pace around 30-32 Km an hour. On the other hand temperature was now rising and I had no problem keeping warm.

After 5K the handlebars came out of position due to a bump on a bridge. Not entirely loose but in an awkward position. This made me worry again but I had quite a great ride on the first 70K flying back after having reached the first turning point. With the wind in my back I could easily reach 50-55 km an hour making up for the slow average going out. I passed SO many athletes and had time to SMILE and enjoy the fabulous nature of Mont Tremblant.

With 20K left we reached a small village and going through the town the bars loosened even more. The mechanic who had 'treated' my Falco could see my problem passing me by on a scooter and asked if I needed help to put it back in place. But since he couldn't tell me how long it would take I decided to gamble and just get back to T2 as fast as possible.

The last 15K were evil! Steep climbs with sore legs for 7,5K and going down with high speed almost holding the handlebars up myself. My heart was pounding and I didn't have a clue if it was dangerous or not what I was doing.

When I turned right and could see transition I was SO happy! Now I was completely in control. Running is just more simple!

Bike time: 2 hours and 38 minutes with an average of just above 34 km an hour

I was aiming for 2 hours and 30 minutes but with the wind, the climbs and the technical problems I guess I am rather happy with the outcome. Before the bars got really loose I felt strong and even though the legs were burning at some points I felt great and in control.

After the bike I was no 27 having passed 43 girls from my age group along the way.

T2:

No problemos! Jumping off the bike and finding my bag in a spilt second. Then off into the running course. This point I had been looking forward to. Now it was up to me - and me only. No technical problems, no flats, no gear to worry about... and no water to drown in :)

Of course I started out with a pace far too quick. Around 4 minutes pr km. I thought I was just going to find my rhythm and then stick to the race plan - between 4.35-4.45. This turned out to be impossible. The route was difficult with ups and downs all the way. No flat parts. No rhythm. Sometimes I was crawling up hill with 5.10 and sometimes sprinting down with 3.50 - luckily my average showed me that I kept my pace around 4.35.

The run was a two loop course with a lot of spectators along the way - including my own family and Danish flags. The atmosphere was super cool and especially intense running up the hill in the Village of Mont Tremblant and down towards the finish line.

The first loop went smoothly, the first part of the second loop was hard and the last part of the second loop was painful. Completely like I had expected. I didn't know my exact ranking but knew that I was somewhere in the 20's and that there was no change that I would be able to reach the top 10 girls. They were probably already well on their way home. Just 2K before the finish line I chose to slow completely down due to calves almost cramping (not enough salt along the way) and a right thigh threatening to snap. I snailed my way up the last VERY steep part and was taken over by a girl from my age group leaving me just outside top 20 - damn it! Had I known my exact ranking I would have fought harder. At least my legs made it to the finish with no injuries and that means MALAYSIA here I come!

In less than 3 weeks I will be competing on the long distance ... Crazy!

Run time: 1.38.45 on a tough route with an average of 4.40.

I was no 27 before the run and no 21 after the run.

Again, I had hoped for a little more speed but I have to be honest and admit that I was quite surprised with the difficulty of the route. And I simply didn't have more to shoot with.

I crossed the finish line in the total time of 4.57.45.

Post-race:

The first 10 minutes after finishing I was disappointed which I always seem to be after a race but talking to the other Danish girls, my family and boyfriend I felt better. And as coach Aleksandar wisely said: you can't compare times when routes are so different. Which is true. I aimed for a total time of 4.45 but didn't realize just how difficult the race was going to be.

Homework from my coach was to find 3 things about the race to be proud of and 3 things I want to focus on and try to improve.

And here we go:

Thing I want to improve:

1) Basically, I need to become a better swimmer. If I want to be in the top 10 I need a swim coach/someone to train with and to invest a lot of time in the water. Fist step was my new fantastic wetsuit from ROCKET SCIENCE SPORTS next step is (more) hard work.

2) I need to be completely comfortable with my FALCO. It has so much potential! When it's working out there I feel fast and strong and as if I could continue forever. Luckily, the great people working with FALCO are working hard to help me solve my problems and I will be 100 % ready for IM Malaysia on September 27th.

3) In the future I would like to be able to enjoy my outcome of a race. I always seem to get disappointed - even if I have tried my hardest and given all that I have. Yes, the finish time was slower than what I had hoped for BUT a lot of thing went well and I always followed the race plan. In Malaysia I will be proud of whatever I accomplish - almost everything...

Things I'm proud of/went well:

1) What I'm most proud of is the fact that I'm able to train and stay motivated even though I live in China and triathlon is a solo project for me. I owe Aleksander (my coach) a lot on that account but also I feel like I'm allowed to be proud of myself.

2) I have improved on the bike. I know that in time this is going to become my specialty. I'm loving it more and more.

3) I had thought everything through. Knew the route (from car), knew the transitions zones and knew exactly how I wanted to race. I was able to stick with the plan - and the current form/my abilities left me no 21 in my age group - IN THE WORLD!

I WILL remember ✌️

1st place in Hong Kong

Olympic distance in beautiful and hilly Hong Kong

2nd race in 3 weeks – and quite a few things to improve! First of all I had promised myself to be more focused, get my gear sorted out, get a good warm-up and try to focus on ME instead of the others. Focus on what I can affect and NOT on the things I can´t affect. And then of course ride on a bike that fits me, be aware of where my things are placed and have fun!

Woke up at 4 am. Breakfast as usual – lucky me I´m always hungry. Off to the race area around 5 just to discover that a signal 1 alert was activated – typhoon warning! Don´t know why typhoons keep showing up wherever I travel to? Nerves building up. Brand new bike and slippery roads – bad combo.

Reached race area just 50 minutes before race start. Quickly had my gear placed at the right spot. I was alone which helped me focusing. 20 minutes for warm up and off to the start line. The race was divided into several waves. Kick off a 6.10 am with the female group.

Some bad ass chicks showing off in the water with little sprints. Jesus, I don’t even know how to sprint in the water – sort of have only one pace… Trying to get out of the war zone I had placed myself in. Just too late. Had to swallow some good portions of salt water on the first 400 meters. Missed my wetsuit big time and those free minutes that come along with it. Instead I got jelly fish! A lot of jelly fish. Had a troubled swim with bad navigation (due to bad marking of course) and a bit of struggling just to finish. There was a current that I didn’t take into account and that added a few extra meters.

Got out of the water 5 minutes slower than last race in the not so impressive time of 31.33. No. 9 among the women. No problem finding the bike in T1. Off – just to hit a steep climb within the first 200 meters. Acid! High pulse. Burning legs. But also passing the 1st female on the bike course leaving me as no. 8.

The bike course consisted of 4 loops with quite a few climbs going out and naturally quite a few descents going back. With the wet roads I tried keeping as high a speed as possible but still playing it safe. I felt comfortable on the bike (due to an extra fitting the day before and a few centimeters cut off the saddle height) and already on the 1st and 2nd loop I passed 3 more girls leaving me as no. 5. Also I realized I was only 2-3 minutes behind the leading 4 girls. On the last loop I passed 1-2-3 girls and actually thought I was in the lead. I was not – yet J

I had an amazingly and surprisingly good ride considering that it was only the 3rd time I was on my Falco. I passed a lot of bikes (men and women) and it felt strong and fast. I got the fastest bike split (women) and was 34 overall in 1.15.20.

Into transition and off to the run. It was a flat 2 loop run but with a bit of wind and also the heat started to show. I quickly found my pace – around 4.25. Almost 20 seconds slower than in Shanghai – guess the bike ride had been harder and the temperature was just higher. Around 30+

No more than 500 meters into the run I passed the leading girl who was obviously not a strong runner. When I did the first turn I realized no. 2 was only 200-300 meters behind me. I tried to pace myself on the way back and with success. When I ran out on the last loop she had fallen behind with 600-800 meters. I felt comfortable and didn’t feel the need to push myself further.

I crossed the finish line 3 minutes before no. 2 with a running time of 41.59 – the fastest woman and no. 14 overall.

I went directly into the ice pool to get the best recovery. I think it must have worked cause I haven´t felt any soreness sine the race.

The finish time was 2.34.19 – around 18 minutes slower than the last race but so much better on the preparation, focus and racing area. Just a tougher course, a horrible weather and some higher temperatures!

Great leaving my favorite city with a new title in the luggage. I will definitely try to come back in October when the Disney race is on! Thanks to my friend Jarek and his very pregnant wife, Cherry, for their hospitality and cooking skills. Just added a little extra to a great weekend in HK!

04 Jinshan Beach (OD), Shanghai, China, Saturday May 31st 2014

A race characterized by a lot of rookie mistakes but with a happy ending being the first woman to cross the finish line.

Being back in SH for the first time since we moved to GZ was great! I had a packed program and spent the entire Friday driving around town getting my visa papers sorted. Also I was invited to a 'dinner-with-other triathletes-racing' which was great fun but also didn't leave me any time for preparing bike and gear - not to forget mind!

Going to bed a bit too late, getting up a bit too late, getting to the pick-up area a bit too late, arriving to the race area a bit too late and meeting too many old friends at the same time trying to catch up with too little time...

I had a chaotic preparation. Didn't get to check my bike, didn't make sure where the bike was placed in T2, didn't warm up, didn't get into the right mode. Spend my time talking - building up a massive headache. Did make time for worrying too. 2 strong female athletes were racing and I was convinced (as so many times before) that everybody else was stronger than me.

Just a few minutes before race start I was running the last 500 meter to the start - could be considered as an intense warm up. Didn't get to feel the water cause shortly after reaching 'start' the race began.

Note to me: before a race you MUST focus. You can talk afterwards! Make sure you have time to check your bike, make sure you know where your bike is and make sure to get some alone time to collect your thoughts and be sure of your race plan☝️

We were supposed to run into the water in waves but since I hadn't had any time to decide what wave I was aiming for and since everybody got the same starting time I just ran along with the fastest group - and of course got caught in the middle of stronger and faster swimmers. Only now I realized that there was a current and that I had to fight small waves hitting me straight in the face - and later on hitting me to the right which is the only side to which I breathe.

The swim was indeed NOT very elegant - no rhythm, a few breast strokes in order to survive, a lot of 'unwanted-sips-of-saltwater' and a lot of fighting both mentally and physically!

My swim time was surprisingly fast compared to the experience itself: 25 minutes

T1: no sight of my bike. Just had to get rid of the wetsuit and hope for a helpful soul to point me in the right direction. I was yelling a lot and in the end a volunteer showed me the direction - thank God!

On the bike and off to a pretty flat but very windy course consisting of 6 laps. Within a few minutes I realize that the saddle is way too low. My legs are building up acid immediately and there's no way I can use all my power. For a short while I consider changing the settings but dare not since the saddle tube is rather short. I suck up the pain and go as fast as I can. It helps a lot with friends cheering me on telling me that I'm closing in on no. 1. I feel strong but also have to admit that I feel very little 'aerodynamic' and not super elegant. I can't even reach for the bottle between the bars - it's too far away.

My bike time is 1.04-1.06 with an average speed of 37 kph - something I can surely improve with my new Falco! Can't wait to go super aero and see how much time I'm able to save.

Note to me: when borrowing a bike make sure to fit it before the race. Also remember to practice changing the rear wheel if it's an unfamiliar technique ☝️

T2 is catastrophic! Again I can't find my spot - which means no shoes and nowhere to leave my bike. A lot of Danish swear words are being spilled. And a lot of precious minutes pass. Finally, I see it! A quick change and off to the run. For the 2nd time that day I manage to turn my watch off instead of changing discipline.

Note to me: transition is important. Not need to waste 'free' time. Make sure you know where you are located AND make sure you know your own watch well enough to use it ☝️

The run is flawless! I'm flying - and at this point I actually feel (if not exactly elegant - I guess I'm just not a very elegant person) pretty awesome. The wind is both in the bag and in the head but temperature is only around 25 degrees which is a HUGE difference to the temperatures I have been training in lately - up to 37 degrees. I feel like I can run faster and faster but stick to the plan - not to dig too deep since I have more races to come in the near future.

I'm convinced I'm second since I never saw the Japanese girl on the bike course and haven't seen her on the run. I keep passing other athletes and keep an average pace of 4.10.

My run time is around 41-42 minutes.

As I cross the finish line I'm being told that I MIGHT have won the race. Another hour and a half and it's confirmed that the first prize is mine - SPECIALIZED's tri-shoes that I have wanted for ages. Weee!

I finish in 2.16 in a race characterized by a million rookie mistakes that I don't intend to repeat. Beside from that I had a lot of fun both before, during and after the race. How great to see so many cool people, how great to exchange race experiences and how great to collect new memories adding to my tri-life!

I'll be back in a few weeks when new Olympic Distances are waiting first in the mountains of Homg Kong and the week after in Chongqing. I might not get a faster finish there but I'm aiming for a better preparation and less mistakes!

03 Challenge Taiwan, Taiwan, April 2014

PRE-RACE:

My mom and I left for Taiwan Tuesday before the race. This gave me quite few days in Taitung before the race checking out the course and trying to adjust to the warm and very humid climate - luckily not too different from Guangzhou.
Wednesday I was on my first bike ride on the route. After assembling the bike I thought it sounded differently with a squeaky sound and decided to have it checked out on the expo by a mechanic. It was great to be on the route but it did cost me a sun burn even though it was completely cloudy.

Note to me: never train without sunscreen in unfamiliar climates

Thursday I went for a swim in 'Flowing Lake'. The water was still and just below 24 degrees. I tried swimming both with and without wet suite since it wasn't decided whether it would be allowed or not. I was unsure if I wanted to wear it since I haven't been training with it and felt much more comfortable in the water without.
Later I visited to expo and had my bike adjusted. It turned out that the handle was only attached to the frame with a single screw and the mechanic was shaking his head. Very dangerous! Also a piece was missing on the crank and they would try to make an express order and fix it the next day.

Note to me: never rely on others the check your bike (Trek Store) and be sure that if you hear weird sounds you ought to react immediately

Friday the before quite empty race hotel was filled up with athletes. I was up early to do my last training session and trying to secure that I could sleep early that night.
In the elevator I had a chat with Belinda Granger who gave me some very useful race tips. She recommended the wet suite (no doubt!) and also to walk through all the aid stations getting all the nutrition needed - time spend on that would come back times 3 in the end was her experience. And that lady was about to complete her 50th long distance!
Later that day I went back to the mechanic who, to my distress, had ordered the wrong part for my bike and couldn't fix it. I just had to ride and hope for the best. 'Just be careful' was the advice... However you're supposed to ride carefully in a race?
Around 5 pm my bike was checked in at T1 and my mom and I went for an early dinner with new tri-friends at a local noodle place.

I went to bed at 8 pm and slept fairly well until 3 am when the alarm clock went off!

RACE DAY:

The first thing that struck me waking up was a very sore neck. It was stiff and I wasn't able to turn the head without pain. Not a perfect start!
I got up, took a quick shower (first water then sunscreen) and put on all the gear prepared the day before. Off to breakfast and in the shuttle bus by 4 am. To my big annoyance the bus wasn't leaving according to schedule and we were stuck there for 15 minutes. This turned out to my advance: suddenly a voice of panic was calling my name just seconds before departure. It turned out that I had forgotten the bag with swim cap and goggles. My mom had discovered it just in time to reach the bus only wearing very little clothes and wet hair she was running to my rescue!

Notes to me: never change bags leaving important gear in the wrong one And always travel with people who will get up at 4 am and cancel their morning shower to come to your rescue

I was in the start area with plenty of time for preparing the bike, going to the toilet, turning in the last bag, going to the toilet, fueling up, going to the toilet, putting on the wet suit/warming up/testing the water, getting nervous, swallowing a pain killer since my neck was still sore and annoying me and going to the toilet for the last time.

SWIM:

The pros were sent off at 6 o'clock with music playing (simply love that Challenge-song!) and the sun raising on a beautiful, clear and sunny morning.

2 minutes after that the age groups were sent off in two waves. I was in the first. All together around 450 athletes were doing the full distance.
The plan was to be up front, trying to hang on to the fastest swimmers for as long as possible and after 1000-1500 meters find my own pace NOT in my comfort zone as in Phuket but struggling to go as fast as possible.
According to my spectating mom I was in the front group during the swim. I didn't see a lot of other people in the water, though. It was a rather lonely swim where I constantly reminded myself to keep up the pace. The 3,8K felt long but I had absolutely no problems while being in the water - and the neck soreness never bothered me again during the race. I was navigating perfectly and came up in 1.13.26. I was pleased with the time since I felt the obvious difference between swimming in salt water and fresh water.

T1:
I had a really bad transition. I had thought through what to do and where to go but coming up the water I had a piece of cotton stuck in my ear. Normally, I get rid of the cotton in a second running towards the bike bag but on this day of all the cotton was stuck! I really wanted it out and decided to work on it in the changing tent. I spent far too much time on this project - which never succeeded and I ended up doing the whole race without being able to hear anything on the right side.

Note to me: the pieces of cotton can be too small

I ended up spending 4.33 minutes in transition which was far too much even though there was quite a bit of running to do.

BIKE:

The bike route consisted of two loops of 90K on a route with rolling hills and 2 actual climbs. People had been talking of a fast course but this morning there was quite a bit of wind.

Of all the 3 disciplines I had been looking forward to the bike the most since I have felt strong on the bike for a long time. I was ready to roll and kept and average and satisfying speed of 34,5K/hour on the first 45K reaching the turning point for the first time. I had had the wind in my bag, passed by a few of the male athletes from my wave and didn't think the rolling hills felt that hard. I did notice the pros biking towards me on the way back looked slightly affected by the wind but what was bothering me the most was the fact that my legs felt tired already.
The way back was certainly much harder than riding out - not only was the wind against me it also felt like the rolling hills were much steeper on the way back. I was worried to push myself too hard on the bike. I did that two years ago in Copenhagen and ended up having a horrible run. I quickly decided to 'play it safe' - remembering Aleksandar saying 'don't be a hero on the bike, the race will be settled on the run'. I was trying to keep an average speed of 30K/hour, saving my legs for the run, but I don't know if I managed. At some points I was riding with less than 20K/hour - trying not to panic. At the same time the sun was frying my shoulders and I was worried about getting a serious sun burn.
At the turning point I was only focusing on letting my mom know that I needed more sunscreen getting to the run. I never realized that I was actually among the 10 fastest women - including the pros. I think that could have given me a much needed boost heading out for the second loop.
Luckily there was a change in weather just as I was reaching 100K. Clouds were covering up the sun and temperature fell from 29 to 27 degrees. Humidity might have been rising since it was just about to rain. Fortunately, only a few drops of rain that day.
Last loop I had no problems, just tired legs, and going back for the last time I occupied myself by counting athletes still heading for the turning point. That gave me an idea of my ranking and the 180K didn't feel like an overwhelmingly long ride.

Bike time: 5.30.15

Note to me: discuss with Alexandar whether you should rest more before a race or if there's something else to change to feel 100 % on race day

T2:

Beside the fact that I took a wrong turn and had to run back with my bike, T2 was ok. In the changing tent one of the pro girls was lying on the floor dehydrated. This gave me an idea of the importance of getting well hydrated on the run. It was apparently hotter than I had realized. T2: 2.52

RUN:

The running course consisted of 2 1/2 loops of 15K on a walk/bike path with barriers every 2-3K that you had to squeeze in between. It was quite flat but with a lot of turns and not closed to the public which made it a bit difficult in the end with all the 113-athletes leaving the area. Beside that there was a small 5K loop in the beginning.

As always I was putting on a fast first kilometer changing from bike to running but unlike other races I was determined to follow the race plan from Aleksandar to avoid too much suffering in the end. I was aiming for an average speed of 5 minutes/K tending to go a bit faster but very aware of not go too much faster than that.
On the first 5K I passed another pro girl having huge problems with cramping. I made sure to walk through all aid stations drinking and eating according to my nutrition plan which left me the challenge of eating 12 gels during the race...
Around 15K my mother was cheering for me. Unfortunately, we had a lack communication at this point. My mom thought I had only ran 9K and wanted to know if I had had problems on the bike - she had expected me to pass this point much earlier. I thought I must be doing really bad since my mom expected me to have had problems. The last thing I heard was my mom shouting 'you are no. 7' - and I thought it must be among the age groups which was a bit disappointing.
Reaching 21K I was supposed to increase speed if possible. I tried with 4.50/K. Until 30K I was running between 4.45-5.10 according to my watch. It was a bit unreliable that day though.
Fact was that I was in control. I was able to pace myself, didn't feel too much pain (legs still sore of course but not close to what I was expecting after the bike) and I was 100 % sure of how I wanted to get through. I didn't have any negative thought about quitting or walking.
When I reached 30K I knew the real battle was just about to begin. This time my mom gave me a huge boost by telling me I was 7 overall. I could even register the effect on my running pace.
By now I was so so ready to cross the finish line. I tried my best to focus on the next kilometer and take it one step at a time. For a short while I thought I might be doing extremely well since a marshal was riding next to me. It turned out I was just being passed by the female champion and a whole bunch of crew members. This made me run a bit faster towards the finish line.
Unfortunately, I had to stop only 3K before finish. At this point I was about to explode, my stomach was huge as a watermelon and I began to feel stomach cramps. What happened now was certainly not the part of the race I am most proud of but desperate as I was I decided to stop and get rid of 'extra luggage'. I had just entered a park and sneaked away from the path into a bushy area. Unfortunately I slipped, glided down a well hidden brink and as I (half naked due to racing in a one-piece suit) tried to squat I could feel a cramp on its way. I don't know how I managed to do what I needed to do but this was the part of the race where I was least in control. Returning to the path a family out for a stroll was staring at me - all covered in dirt and leaves.
Anyway, my pit stop became me well, and I was able to pace myself to the finish line with a satisfying speed of 4.50. My running time was 3.32.08

Note to me: at least consider a two-piece race suit

Crossing over was great as always - my 3rd long Challenge in the total time of 10.23.13. It was a tough race, warm and humid, but fortunately without the burning sun on the run. I didn´t experience any problems during the race and also felt pretty good afterwards. I was treated with cool gel and massage, had some noodles and something to drink, went to the medical room and got my hearing back (the annoying piece of cotton) saw two fantastic boys crossing the finish line and then headed off to pick up my bike.

At 9.30 pm both my mom and I was worn out and went to sleep to the sound of the last athletes still struggling to reach finish.

A great race in beautiful Taiwan and a nice start of the season with quite a few things to improve – I can´t wait to get started!

02 Challenge Laguna Phuket, Thailand, December 2013

Stævnet afholdes søndag d. 1. december kl 6.30.Før racetAllerede fredag tager vi turen fra Kata Beach, hvor Rikke og Allans lejlighed ligger, til Laguna. En tur på omkring 1 time. Vi afprøver svømmeruten, og det giver stor ro. Det går op for mig, at det er første gang, jeg skal svømme i åben hav og også første gang, jeg skal svømme uden våddragt på en længere distance. Vandet er heldigvis roligt og klart, ruten er 550 m ud, 200 m langs stranden og 550 m hjem. 100 m sprint over stranden og 600 m i ferskvand i en varm og lidt vammel sø, hvor elefanterne bader, og hvad ellers sådan nogle dyr gør... Efter frokost ved poolen på stævnehotellet får vi tjekket ind og hentet race-bag, og så går turen tilbage til Kata og carboloading.

Lørdag får jeg løbet mit prerace løb før morgenmaden. Klokken 12 er vi tilbage i raceområdet, hvor der er racebriefing og derefter cykelindlevering. Jeg har kalkuleret med en lang eftermiddag til frokost, massage og afslapning. Inden cykelindlevering skal vi lige cykle en lille tur for at tjekke, at alting virker. Det gør det ikke (!), mine gear driller igen, og samtidig fanges vi i et gigantisk regnskyld. Nerverne begynder at boble. Jeg er super nervøs for cykelruten i forvejen. Den har 3 X 100-meters stigninger over en meget kort afstand - altså voldsomme stigninger, som jeg aldrig har prøvet før, tilsvarende stejle nedkørsler. Det kombineret med våde veje og gear, der ikke virker, gør mig skrækslagen! Vi må afbryde cykelturen pga. regnskyllet og går til stævnepladsen med cyklerne. De andre indleverer, mens jeg stiller mig i kø til cykeltjek hos en mekaniker. Det viser sig, at blive en længere affære. Først efter to mekanikertjek, en ny prøvekørsel og endnu et tjek, er jeg tilbage på racehotellet, hvor de andre skal overnatte. Gearet er ikke 100 %, jeg finder ud af at mit hotel ligger længere væk end antaget og jeg har ikke fået spist og drukket som planlagt. Jeg aflyser alle planer om massage og afslapning, spiser en hurtig frokost og bestiller en taxa til mit hotel, så jeg kan få en rolig aften og få styr på de sidste forberedelser. Rigtig god beslutning! Jeg får tjekke ind og bestilt taxa til næste morgen kl 4.50. På værelset bliver alle konkurrenceting lagt frem, og jeg går på jagt efter aftensmad og på indkøb efter morgenmad. Jeg når også at få en aloevera-massage, inden jeg ligger i min seng med en pose vingummi og en skypeaftale med Mads. Jeg har lige brug for et mentalt boost, for jeg synes vanen tro, at alle de andre triathleter ser bedre ud end mig, og pludselig har jeg glemt, at jeg faktisk er rigtig godt forberedt. Mads er god til at rette mit fokus på det rigtige - mit race og det jeg selv kan kontrollere... ikke vejret og ikke de andre. Kl. 22 er jeg klar til at sove. Det kan jeg ikke. Jeg er simpelthen så nervøs for cykeldelen! Kl. 2.50 går jeg på toilet for sidste gang og falder i søvn.

Kl. 3.45 vågner jeg og står op. Tager et hurtigt bad. Masser af solcreme. Morgenmad. Har ikke appetit som normalt, men får klemt to små yoghurter ned og et stykke hvidt toast med banan. Første kop kaffe i en uge og af sted med taxa. God tid i transitionområdet. Pumpe cykel, smøre kæde, fylde energi på cyklen, småjusteringer, mere energiindtag og ro.Rikke og Janne kommer kl. 5.15, og vi tager shuttlebåden over søen og ned til stranden. Sidste toiletbesøg, en gel, en løbetur og ud og mærke vandet. Så bliver det lyst, en helikopter filmer fra oven og pro'erne sendes i vandet.

For første gang i min tri-tid må jeg vente til 4. og sidste bølge med at komme i vandet. Endelig lyder signalet. Spurt mod vandet, arme og ben, saltvand i munden og endelig finder jeg rytmen. Jeg synes, at jeg har et godt flow, og jeg overhaler fra starten både pink, gule og grønne badehætter. En lille løbetur over stranden og ned i det varme, plumrede søvand. Ny fornemmelse og ny rytme. Prøver at presse hastigheden op. Har en god følelse, da jeg kommer op ad vandet, men bliver skuffet, da jeg kan registrerer en svømmetid på 43 minutter.

Post race kan jeg konkludere, at jeg SKAL blive hurtigere i vandet, hvis jeg vil være med helt i toppen! Min egen konklusion er, at jeg er blevet teknisk bedre, men at jeg skal arbejde med at presse åndedrættet/pulsen/hastigheden i vandet. Jeg finder hurtigt en behagelig rytme, men den ligger nok i comfort zonen, og det skal den ikke under et race!

T1 er ok. Jeg bruger lidt tid på at drikke, da jeg har slugt noget af det meget salte søvand. Det kunne jeg have gjort på cyklen - note til mig selv!På cyklen opdager jeg straks, at vandflasken på styret ikke sidder ordentligt fast. Den kurer allerede rundt efter bare få minutter. Tjek ALT på cyklen inden start - note til mig selv!

Cykelturen er fantastisk! Jeg har været så nervøs forud, men på en morgen med skyfri himmel og en bagende sol, virker ruten ikke så skræmmende. Desuden kommer de rigtig stejle første bjerg først efter 43 km, og på det tidspunkt har jeg fundet en fantastisk rytme og er helt høj over det smukke landskab langs havet med blåt, blåt vand, laguner og frodige skove.3 bjerge skal overvindes. Heldigvis er der ikke problemer med at komme ned i de lave gear. Jeg bliver siddende og cykler roligt og stabilt op ad 1. bjerg. Allerede her er mange nede at trække. Lårene syrer, men åndedrættet er nogenlunde behersket, og jeg har overskud til at tænke, at det er noget af en ekstrem udfordring, og det er fedt, at jeg er forberedt. Jeg kommer op - og så går det ellers ned. Vi må ikke køre stærkt nedad, da svingene er for skarpe, men selv om jeg holder begge bremsere i bund, er der så meget fart på, at jeg får pulsen op af koncentration. 2. bjerg ligger i skoven, og vejen er stadig fugtig fra gårsdagens tunge regn. Mine racedæk har ingen struktur, så de kører bare rundt uden at tage fat. Jeg må af cyklen, inden jeg vælter. Jeg småløber op, men er meget utilfreds med at være stået af (!!). Ved 80 km rammer jeg det sidste bjerg, der er langt det værste med stejle stigninger i 3 etaper. Her møder jeg Allan (som jeg bor hos), der kommer trækkende på grund af kramper. Samtidig kan jeg spotte en kvinde bare 100 meter længere fremme. Nu skal der køres! På denne strækning står der en del tilskuere og hepper, og det hjælper lidt. Åndedrættet eksploderer, lårene syrer ... og jeg kæmper med et stort smil på læben. Det er sgu fedt! Op kommer jeg og forbi den spottede kvinde (yes) og så skal cyklen bare rulles til T2. Tiden bliver 2.51.12, men deri skal indregnes 2 X forcering af bro til fods. En lille racedetalje, der er særlig for Phuket.

Post race - jeg føler mig rigtig stærk på cyklen! Jeg kunne kører hurtigere, men holdt mig til Aleksandars guideslines - blå zone og ikke spille helt. Det var på tidspunkter lidt svært, når top tunede, hightech cykler og dråbehjelme kunne være passeret, men forude lå de 21 km, og temperaturen sneg sig nu op på 30 grader.

Da jeg rammer T2 står min veninde m. familie og hepper med flag og tilråb - så skønt og motiverende med opbakning så langt hjemmefra. Jeg er så høj efter cykelturen, at jeg næsten ikke kan samle mig om at få skiftet til løb. Jeg får nu øje på en tysk pige (Anna Stroh), der har boet i Shanghai. Alle fra Shanghai Triathlon Klub har haft travlt med at fortælle mig, at jeg ikke kunne slå hende, da hun nu bor i Phuket og træner der til dagligt. Hmmmm, jeg får løbeskoene på og tænker, at hvis jeg er heldig, så får jeg hende på løbet. Min veninde råber, at jeg er no 3 blandt age grouperne, da jeg løber ud. Rart med information.Under hele første del af løbet har jeg visuel kontakt med Anna Stroh, men jeg forsøger ikke at forcere farten. Jeg løber med 4.40. Det bekymrer mig, at jeg ikke har fornemmelsen af at skulle holde farten nede som i Taiwan, hvor jeg hele tiden løb 4.10, når jeg ikke var opmærksom. Jeg tænker, at det må skyldes den hårde cykelrute og koncentrerer mig om at finde en rytme. Jeg har det godt trods temperaturen, der nu er oppe på 32 grader. Benene er nogenlunde, men jeg føler mig absolut ikke flyvende. Jeg tænker hele tiden på den næste km. Fokus. Fokus. Ved 12 km når jeg Anna, der ser ud til at trække lidt på det ene ben. Jeg øger farten en smule, da jeg løber forbi, men finder hurtigt tilbage i min egen rytme. Der er masse af støtte fra DK undervejs og løbende info om placering. Luksus! Da jeg rammer 15 km er der ikke længere overskud til high fives og kommentarer. Nu skal der graves i reserverne. Jeg følger alle instrukser og egen game plan. Nedkøling ved alle aidstationer, isterninger i hænderne, drikke hver gang og gel hver 5 km. Jeg er ikke fysisk dårlig som i Taiwan, men får lige snerten af kvalme, da jeg vender sidste gang og kan se, at Anna og en anden pige har indhentet lidt af forspringet. Jeg løber nu med 4.55, men presser tiden ned på 4.40 igen. Kvalmen gør dog, at jeg må tilbage i egen rytme, og det holder. Jeg kan løbe over målstregen som samlet nr. 7 - og nr. 2 blandt de ikke professionelle kvinder! Meget tilfreds! Løbet blev løbet på 1.41.10. og sluttiden på det samlede race blev 5.19.13

Post race - løb er normalt min force, men jeg føler mig ikke så stærk som tidligere. Jeg vil gerne arbejde mere med farten. Der kan hentes adskillige minutter her - tid som jeg mister i vandet.

Challenge Phuket VAR udfordrende, men også et af de fedeste løb, jeg har lavet. Super godt organiseret. Jeg har fået styr på pakning og samling af cykel, har styr på væske- og energiindtag, jeg har fulgt alle guideslines både op til, under og efter racet. Jeg har det fantastisk her bagefter - nærmest ingen ømhed eller træthed. Og vigtigst af alt, jeg er stadig meget motiveret for både at træne og race på trods af et lidt presset halvår med lidt for mange konkurrencer - med placeringer i alle!

Det er med en god følelse, at jeg går på juleferie!

Taiwan Ironman 70.3, November, 2013

Vækkeuret ringede kl 2.50. Jeg var heldigvis allerede faldet i søvn 20.20 aftenen inden, så jeg var rimelig frisk. Alt var lagt frem, så halvvågen kom jeg i tøjet og var klar til morgenmad kl. 3.15. En fin buffet med mysli, toast, syltetøj, kaffe og frugt.Tilbage på værelset og hente raceposer + ordne praktiske fornødenheder.Afgang med suttlebus til TA kl. 4.20. Det smådryppede, men ikke nok til at jeg havde pakket regntøj. Nok var der varslet tyfon, men hvor slemt kan det egentlig være?

Kl. 4.40 ankommer jeg i god tid til transitområdet. Det vælter nu ned, og det blæser voldsomt. Allerede dagen før er vi blevet advaret om, at regeringen ikke vil tillade svømning i havet, hvis vinden ikke lægger sig. Der er en del uro blandt atletherne, mens vi venter på den endelige afgørelse klokken 5. Iført våddragt for ikke at drukne, går jeg ned til stranden for at tjekke bølgerne. Der er tale om 1,9 m høje bølger med 2 knæk. Det ser fuldstændigt ufremkommeligt ud! Klokken 5 bliver svømningen som ventet officielt aflyst. I stedet skal vi løbe 6K inden cykling. Jeg er både skuffet og lettet.

Jeg beslutter at lægge blidt ud på løbet, men bliver alligevel grebet af stemningen og løber 4.30 min/km. Løbet: 27:04På ruten får jeg et nogenlunde overblik over kvindernes placering. Jeg ligger 13 efter de 6K.

Min første transit bliver: 1:52. Jeg løber forkert, men får hurtigt fundet cyklen og kommer af sted.

Cykelturen er vild. Vinden er hård. Der er et 'bjerg' med en stigning på 120 højdemeter, men også en del skarpe sving og rullende bakker - og vejene er glatte! Cykelturen består af 2 laps. Jeg er på hele cykeldelen splittet mellem lysten til at køre hurtigt og fornuften i at køre sikkert. Det ender med et kompromis. På bjerget kører jeg forsigtigt ned, mens jeg giver den gas på de lige strækninger. Jeg har meget respekt for underlaget og bruger samtlige gode råd, jeg har fået dagen før. Især advarslen om faren ved at ramme striberne på vejene - dels var de ekstremt glatte, dels var der små reflekser, der stak op, som runde lygter. Jeg ser adskillige styrt og punkteringer på ruten. Især bliver jeg forskrækket, da en fyr lægger an til at overhale og rejser sig på cyklen, netop som han trækker ud på striberne. Han slår 3 kolbøtter og forsvinder over i den modsatte grøft. Hvis der var kommet en modkørende... det giver mig virkelig et chok, men dagens cykling er en vigtig erfaring til cykelkontoen. Har aldrig cyklet i så meget regn! Jeg følte mig stærk på cyklen og nød at overhale - især dem med carbonhjul og dråbehjelme. Ikke et ondt ord om highteck udstyr - ønsker mig det hele selv! Jeg overhaler først kvinder på sidste del af lap 2. Til gengæld kommer jeg forbi 7 stk. og ligger nu nummer 6 blandt agegrouperne. Cykel: 2:41:59

Min anden transit var perfekt: 00:44

Løbet bliver det afgørende slag. Det er desværre stoppet med at regne, og luftfugtigheden er dræbende! Temperaturen ligger omkring 26 grader. Jeg føler mig let og godt løbende trods det, at ruten påbegyndes med 2 lange stigninger. Jeg prøver at holde km-tiden omkring 4.40, men flere gange løber jeg 4.10, når det går nedad. Jeg henter 2 kvinder på de første 10K. Nu begynder løbet for alvor. Jeg går efter at løbe med negativ split, så efter 10K og en gel, sætter jeg farten op til 4.20. Det går godt frem til 15 km-mærket. Så er der udsolgt! På det tidspunkt har jeg overhalet 1 kvinde mere og mener at ligge nr. 3. Nu får jeg for alvor brug for min mentale styrke. Jeg tænker på andre løb, hvor jeg har kæmpet og på, hvor meget jeg gerne vil vise, at jeg kan. Jeg tænker på race-planen og på, at når de andre kan, så... Med alle disse konstruktive tanker når jeg 17K. 2K ud at vende og så i mål. Desværre er jeg ved at være færdig på alle planer. Jeg fryser og har gåsehud trods væske- og sukkerindtag + salt. Jeg har nærmest ingen føling med benene - bare ondt, ondt, ondt. Men hvad værre er, at tankerne bliver ukonstruktive. Jeg tænker, at det kan være lige meget med placering - Taiwan var bare et bonus-race, at konkurrencerne fra de sidste par uger kan mærkes nu, at jeg jo heller ikke har trænet målrettet så længe, at jeg bare kan gå osv. Endelig rammer vi vendepunktet, og der er 2,19 til finish line. Her kan jeg pludselig se, at jeg er ved at blive indhentet af nummer 4. Det kan jeg alligevel ikke bære - ikke så tæt på mål! Jeg dropper selvmedlidenheden og øger farten. Åndedrættet går helt amok og gispende nærmer jeg mig mål med en km-tid på 4.25. Jeg kan mærke kvalmen lure - og da 2 X 20K-mærke dukker op med 400 meters mellemrum, er jeg lige ved at give op. Jeg får heldigvis vendt mig om og ser, at faren bagfra er helt ude af syne. Tri-klubbens fotograf bliver min redning, for lige netop da jeg ikke kan mere, og ingen kan fortælle mig, hvor langt der er igen, dukker han op - klar til at fotografere. Han beslutter sig åbenbart for, at han vil lave et målfoto, så med tasker og kameraer begynder han at løbe foran mig. Jeg tænker, at hvis han kan det, med al udstyret, så kan der enten ikke være langt eller også, så kan jeg sgu også!!Jeg får en løbetid på: 1:41:59 på en rute med små, men mange, rullende bakker og i høj, høj luftfugtighed.

Da jeg krydser målstregen råber kommentatoren at Katrine Nielsen (læs: kraftig amerikansk accent) er nr. 1 i sin aldersklasse og skal til VM i Canada! Skøn følelse!

I målzonen går jeg kold. Får hjælp med cola, men der går flere minutter, før jeg får kontrol over vejrtrækningen. Jeg får massage, og herefter er det ned i den kolde pool. Taiwan 1/2 IRONMAN, der blev til en hård duathlon, har været et udfordrende løb, som endte med en stor tilfredsstillelse, et par ømme, ømme ben og 1 stk. slot til endnu en fantastisk oplevelse. Billetten er købt og betalt! Om 1/2 time er der award-ceremoni og derefter afterparty, hvor jeg har lovet mig selv en kold øl sammen med nogle fantastiske tri-mennesker fra hele verden!

Gam-bei!