khz.eurorunners.com

As you know I am currently on vacation and doing quite some sports (running and cycling)
at least for me. I really recognized that I saw much more of the landscape, the villages
at got to know the whole surrounding much better then in the years before where
we just went tot he beach or drove around by car.

As a remark: I still drive around by car and go to the beach everyday it’s sunny, of
course

But I also have two new goals in the near future:

I signed in for my first official half-marathon on Oktober 4th/2009
But just running for fun. Personal goals for that one are:

1. make it
2. anything below 1h 55minutes is fine.

I also signed in for a ultra-short-triathlon (500m-20km-5km) on september 12th/2009
That was due tot the fact that I looked for something in addtion to run and found cycling.
That was fun from the first turn of the pedals and since it is not to far away from
running and cycling to a triathlon I just signed one.
I’m doing that for fun of course, just as my running and am only competing against my
own goals and myself. But with the good experiances I made with my fist official 10km
run last year I am very much looking forward to it.

So my trainingplan goals for this vacation were:

• goals running:

1. improve speed on 5km for triathlon
2. train half-marathon (no time limit)
3. go step-by-step towards it (e.g.:10km,10km,15km,21km)

• goals cycling:

1. improve capabilty to go further
2. improve speed on 20km for triathlon

• Genral remarks:

1. add some pause days for the legs ( I train my back and stomach then)

I did not make a real forward plan but had the above goals in mind. I wanted to
switch between sports (running, cycling, pause) and to improve step by step.
Reviewing it I hold thst pretty well:
E.g. first run was 5 km, then two times 10km. First cycling5 was some 27km -2 times,
then 40, then 50 km. Switched a lot between running and cycling.

Today I had the options to go for:

• half-marathon
• do a duathlon

Since we went to the beach and I started after lunch I decided to make a duathlon:
25km cycling + 5.5 km running.

See the course here:

(comes as a follow up tomorrow – just forgot to convert it

Problems with my bike:

So, trainig start was good but after a few kilometers I had problems with the gears on my bike.
On higher speeds (for me as you know,I just add that cause real racebikers laugh about speeds of
35km/h which is quite well for me)
and higher gears the gears just switched up and down randomly so I really push
through without any gear every several seconds – So I could not use the high gears at all.

I am so angry abbout that – I can hardly say. The bike is almost new, just 4 weeks old (see article on that)
and ok – it’s one of the cheaper trek bikes (the basic 1.2) but it was not for free.
As stated before it is the most expensive bike I ever had. It is even more annoying since I am
on vacation and want to use it for my training.

I Will bring the bike to a local Trek approved dealer tommorow (lucky me, there is one in ouddorp)
and see what he says. Hope they will find a (cheap) solution, since the dealer where
I bought the bike (and have warranty of course) is in germany – the dealer where I bring in my
bike is here in ouddorp/hollan- And the last thing I want is to spend some several Euros on
repainring an almost new bike. We will see but I am of good hope.
since Trek is a honrable company.

I will give more information about that tomorrow,

Training was good anyway:

• cycling 25 km
• running 5 km
• Sum: 1:16:(something) h:m:sec Which is quite ok for me.

Keep on sporting,
Klaas