tag:blogger.com,1999:blog-50482522373144293172024-03-05T10:03:41.332+02:00Tri-StemmetTriathlete doing Ironman distance racing, have done 6 Ironman's including 1 World Championship. Heart attack survivor at 42 and given another chance. Taking a break from long distance Triathlon's for a whileJohan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.comBlogger311125tag:blogger.com,1999:blog-5048252237314429317.post-10605429307075967292013-11-07T20:30:00.002+02:002013-11-07T20:30:15.083+02:00Cholesterol and Heart disease <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhmJ04dd2ARD1i5k6prwSeHG33Yb4JPU2INYUIcIdVsRcvNXNwFqAS1mRL8UJanW-XpJDu6folK1s46NqGslCuAUH2ZyxC0h8q3AG5_WHOXK5E2_Ntm_e0cf2Qf2MPPC6Mc8xUuYtx9uU/s1600/image.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhmJ04dd2ARD1i5k6prwSeHG33Yb4JPU2INYUIcIdVsRcvNXNwFqAS1mRL8UJanW-XpJDu6folK1s46NqGslCuAUH2ZyxC0h8q3AG5_WHOXK5E2_Ntm_e0cf2Qf2MPPC6Mc8xUuYtx9uU/s320/image.jpeg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lately I've come across a few articles that question the
relationship between Cholesterol and Heart disease. I've also read some
articles which states that Statins (Cholesterol lower medication) are not
necessary a good thing.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Below are some links to articles about these topics.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.zoeharcombe.com/2010/11/cholesterol-heart-disease-%E2%80%93-there-is-a-relationship-but-it%E2%80%99s-not-what-you-think/" target="_blank">Cholesterol and Heart disease</a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.bmj.com/content/347/bmj.f6340" target="_blank">Saurated fat not major issue</a>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://healthimpactnews.com/2013/sweden-becomes-first-western-nation-to-reject-low-fat-diet-dogma-in-favor-of-low-carb-high-fat-nutrition/" target="_blank">Sweden rejects low fat diet</a>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://www.statinnation.net/" target="_blank">Statin nation</a>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://helgavan.com/?p=8697" target="_blank">Does Cholesterol cause heart disease</a>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://articles.mercola.com/sites/articles/archive/2010/07/20/the-truth-about-statin-drugs-revealed.aspx" target="_blank">Do you take any of these 11 dangerous statins</a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The reason for my post is that before my heart attack I didn't
have high Cholesterol and even now after the attack my cholesterol is low but I
am on statins. The Doctor prescribed it as a precaution after attack and not
because I have high cholesterol.<a href="" name="_GoBack"></a> </div>
<div class="MsoNormal">
My question is just why
take medication if you’re not sick, only for precaution? Isn't a healthy diet and
exercise the medicine you really need?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The other day I was at the doctor and suggested that I want
to stop using the medication as what I've read and understood from the articles
I am doing more damage than good and it is also now proven that if I should
have had high Cholesterol it is not necessary a bad thing or the cause of heart
attacks. Needless to say the Doc said no, I must still use them. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My question is who to believe? Do I stick with “old school”
believes and studies or go with new studies and believes</div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
Would welcome your comments and opinions</div>
Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com4tag:blogger.com,1999:blog-5048252237314429317.post-18693861916296524942013-11-02T19:01:00.000+02:002013-11-02T19:01:01.606+02:00Starting all over Again<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijtunllGil-VDIsMgXd4Q35ybbXzzQ4wI0hBIwHVH-v71mvMMwguirUAlF5BwO82rBK4c3lh0F1pxS_7EVb-UcdA5ncrRUfXFNIHqAmddkk3LYQ2tDnd3yW_P1fItxjj4CmylLnW_8a10/s1600/IMG_3383.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijtunllGil-VDIsMgXd4Q35ybbXzzQ4wI0hBIwHVH-v71mvMMwguirUAlF5BwO82rBK4c3lh0F1pxS_7EVb-UcdA5ncrRUfXFNIHqAmddkk3LYQ2tDnd3yW_P1fItxjj4CmylLnW_8a10/s320/IMG_3383.jpg" width="240" /></a></div>
<div class="MsoNormal">
It’s been a week since I’m back at training
and trying to make some sort of comeback.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-ZA">So last Saturday I started training again
and it’s been going well. Kim reminded me that I must “start over” and not try
and start where I left off, end of February.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-ZA"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-ZA">After my visit to the Cardiologist
beginning of August when he told me no more competitions and only training
socially, I totally lost interest. Think I was mad and disappointed at the same
time with this whole situation. Leading up to my visit I was training strictly
according to his guidelines and was waiting for the green light come August to
get back at racing.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-ZA"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-ZA">When he gave me the news I didn’t want, I
continue training but slowly lost interest and skipping the one session after
the other until I wasn’t training at all.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-ZA"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-ZA">Almost two months later and one month of NO
training at all, I decided it can’t go on like this. Must also thank Kim for
keeping me motivated to get back at it and help me going through this bad
patch. Besides used bikes don’t have any value so I can’t sell them and I hate
seeing them just stand there.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-ZA"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-ZA">Thinking back, my biggest mistake was I
thought I can just continue where I stopped in February. I do realize now that
it’s not the case and I must start over again, from scratch. Recovering from a
heart attack ain’t no easy job, much harder than Ironman training itself.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-ZA"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-ZA">Needless to say I’ve done more swimming,
biking and running this past week than the past month and I love that feeling
again, being tired and on a “high” after a training session. Something you
can’t explain and need to experience yourself.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-ZA"><br /></span></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-ZA</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-ansi-language:EN-ZA;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<span lang="EN-ZA">Hope to be back at it soon and to do a
triathlon, even thou it would be a short distance Tri and not at the pace I am
used to, I am looking forward to doing a Triathlon soon.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-ZA"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-ZA"><i>Pic at top is one of my runs this week, happy to record a 5km, sub30 in first week back at it, and that with heart rate sub 130bpm</i></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi73AQEj6lZ1VM9RSse7t0QVzWcRR3xKY_Z9hwdz1xiu8ONlIwcP1nBUOf_aQogsVMbk0tchYJlw-JXaU6HCdLCpnDXdS14QTQ0UmXTJTW0wRg0JeFQPNncTQI7pXQFffZdn8GazVo4C0M/s1600/IMG_3098.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi73AQEj6lZ1VM9RSse7t0QVzWcRR3xKY_Z9hwdz1xiu8ONlIwcP1nBUOf_aQogsVMbk0tchYJlw-JXaU6HCdLCpnDXdS14QTQ0UmXTJTW0wRg0JeFQPNncTQI7pXQFffZdn8GazVo4C0M/s320/IMG_3098.jpg" width="213" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<span lang="EN-ZA"><i>"If you don't want to take me for a run, I'll go on my own" -Eddy</i></span></div>
Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com2tag:blogger.com,1999:blog-5048252237314429317.post-90857713283707671562013-10-24T21:52:00.003+02:002013-10-24T21:52:26.591+02:00Endurance Athletes and the signs of a heart attack?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDdnHQyqdBQbk0wZiEPCmlDgGLqc8p3rqrQ6uDQfBrNoWEzCNHjzpRQ16Zro6aUeSkw6b62Os0ZhT4w2wyXnkXHsPrJTHad2pGapWekfrsi8oiGJyVYlW-hPRiLLF4hJnsnqzw0RZDvKk/s1600/IM+photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDdnHQyqdBQbk0wZiEPCmlDgGLqc8p3rqrQ6uDQfBrNoWEzCNHjzpRQ16Zro6aUeSkw6b62Os0ZhT4w2wyXnkXHsPrJTHad2pGapWekfrsi8oiGJyVYlW-hPRiLLF4hJnsnqzw0RZDvKk/s1600/IM+photo.JPG" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Whenever
people and especially athletes discover I had a heart attack when they talk to
me, the first two questions that pops up every time are. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
“How
will I know when I am having a heart attack” and <o:p></o:p></div>
<div class="MsoNormal">
“Are
there any long term symptoms leading up to a heart attack”<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Getting
these questions all the time I thought it might be worth writing a post about
it.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am
not a Doctor and my advice is not based on medical evidence but it’s my
personal opinion and what I've experienced.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The
first question I did answer in one of my previous post <a href="http://tri-stemmet.blogspot.com/2013/03/i-think-im-dying-no-really-i-am.html" target="_blank">heart attack symptoms</a> and won’t go into detail
now. </div>
<div class="MsoNormal">
But the symptoms are basically feeling dizzy, nausea's, pain on the inside
of the arms (biceps), having heart burn but higher up than the usual heart
burn. Eventually breaking out in a cold sweat and not able to walk up straight
and going into a fetal position due to the extreme pain.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What
I’ll try and answer today is how you know if the heart is not functioning as it
should be and are there any medium/long term signs. Personally I don’t think
there are definite signs but thinking back to the time leading up to the attack
and what I've experienced I came to realize that I was not my usual self. I
didn't take note of it and thought it was just part of endurance training.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What
I've noticed is that it felt like I had asthma and I even complaint to Kim,
saying that I must go to the Doctor (which I never did). I struggled to breathe
(tight chest), especially on my runs and also just as I started running. This
would then go away later during the run. I also struggled to do my once a week
fartlek session and could do it but was the odd 30 seconds slower than my usual
rate and going slower as the weeks tick on.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The
advantage of training with a power meter is that I've noticed that I was losing
power during my bike sessions especially when I was doing the shorter interval
sessions. When I was doing my endurance rides or recovery rides I could hold my
target power zone without any issues but when it came to the short all out 1
minute sessions or the 5 minute sessions above threshold I just couldn't hold
the numbers. My power was steadily declining with each session and nothing
helped no matter what I tried doing to improve the numbers.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Thinking
back I am sure that those sessions where the heart need to pump extra hard were
the ones where the heart showed that there is something wrong and just could
not perform at that high level.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One
other thing I also noticed was the week before the Xterra race when I had the
attack, I did a half Ironman and after the race I had some heartburn and pain
inside my arms. No issues during the race. The energy drink supplied during
that specific race was not what I was using and I thought that was the reason why
I experienced the heartburn. The pain inside my arm, I thought was my lack of
swim training the past couple of weeks. </div>
<div class="MsoNormal">
How naive of me but an issue with my
heart never crossed my mind, never did I know that it was a heart attack on its
way.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I've
read lately that a lack of sleep over a long period can also lead to a heart
attack. With me having a full time job and not neglecting my family my day
started at 4am and ended at 11pm. My typical day was training before work,
working long hours in a stressful environment, spending time with the family
after work and then training again until late at night. Getting 5 hours of
sleep a night and some nights less over the past 6 years must have taken its
toll on my heart.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
They've
said it many times in articles but only do I realize now that sleep is very
important and one thing one can’t neglect.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This
week on Twitter I saw a lot of tweets from people entering Ironman South Africa
and for the first time the event is sold out long before entries close. This is great news and I am glad
that Triathlon is growing at such a rate in South Africa. It’s great being
caught up in the moment and entering Ironman or being challenged by a friend to
do it but training for and racing an Ironman is very demanding and puts your
body to the ultimate test.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One
concern I do have is that a lot of entries are first timers and when I look at
some of these people’s tweets they haven’t done a long distance triathlon
before and some are new to the sport and haven’t done a triathlon at all. I
would urge these athletes or for that matter even the seasoned endurance
athlete to go for a proper medical exam once a year which include a proper scan
of the heart (EKG, Sonar, etc.) This might not help everybody but will show any
defect there might be that you are not aware of. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In
my case they might have picked som<a href="" name="_GoBack"></a>ething up or maybe not but
now it’s too late to know and all the “what if’s” can’t turn back the clock.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My
conclusion is that I don’t think there are specific signs leading up to a heart
attack but listen to your body. What I do believe is that every endurance athlete should do a proper
medical exam once a year to prevent any possible issues to ensure that you can do the
sport you love for many years to come. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Never think that this won't happen to you, that's what I thought</b>.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<b><i>Oh
and get enough sleep every night!</i></b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVDQBTCdL44c63UvaEDr-6Z25Z8AyiVBXNuZAuOkxj5Yyu7EB5YEiAYI66la6e2NzsKYasjXchcgUFXbjndf317BGlgPixvKp6LR_oklD5GQH8XisTz10-SNnJj1h24wb8cn9-GRy9pXI/s1600/eddy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVDQBTCdL44c63UvaEDr-6Z25Z8AyiVBXNuZAuOkxj5Yyu7EB5YEiAYI66la6e2NzsKYasjXchcgUFXbjndf317BGlgPixvKp6LR_oklD5GQH8XisTz10-SNnJj1h24wb8cn9-GRy9pXI/s320/eddy.JPG" width="320" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<i>And what would a post be without a pic of my buddy, Eddy</i></div>
Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com3tag:blogger.com,1999:blog-5048252237314429317.post-75203236749350536772013-08-04T16:27:00.000+02:002013-08-04T16:27:07.244+02:00Heart Attack Check-up: Not the news I wanted<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEsP5YiQeirBV6ErSLWmnU2qP856keAwzMxcckw_qhxsNG7QmRx7zQY_uFTj-i-86JgM0qZUf2AQaQb7hZ9ddKztLjBGBxo4B1yTi3K3ekt4T-tAIMRD9LaBrYdDJvT44XDeDWgfRRN7I/s1600/bp.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEsP5YiQeirBV6ErSLWmnU2qP856keAwzMxcckw_qhxsNG7QmRx7zQY_uFTj-i-86JgM0qZUf2AQaQb7hZ9ddKztLjBGBxo4B1yTi3K3ekt4T-tAIMRD9LaBrYdDJvT44XDeDWgfRRN7I/s320/bp.JPG" width="240" /></a></div>
<br />
It's been almost six months, (23 weeks to be precise) since my heart attack and last Friday I visited the Cardiologist for my check-up.<br />
<br />
Going to the Doctor, I was very positive and believed that I would get the green light to up the training and even get the go ahead to return to Ironman racing or at least Half Ironman racing. The week before I had some blood test done for him to get the results in time.<br />
Since the attack I followed the Doctors orders to the T and taking my meds without missing one tablet.<br />
<br />
<i>(Picture above is what the meds do to my Blood pressure, my new low BP, day in and day out. Some days it drops to 90/60) </i><br />
<br />
Training wise I also followed his orders and didn't go over (the ridiculous low) 130bpm that was set as the maximum.<br />
<br />
When I got there he did a resting EKG as well as one while I was running on the treadmill. When the Treadmill test was at it's peak my heart rate was peaking at 159bpm. I was a little worried but thought if the heart should stop now I am at the right place, at the Hospital in the Cardiologist consulting room, not in a car on my way to the airport. After this he did examine me and also did a Sonar of my heart.<br />
<br />
While doing the Sonar he told me that there is some damage to the heart but it is very little. Then it was back to his office where he studied the EKG and giving me the feedback.<br />
<br />
According to him I must be thankful that there is almost no damage to the heart. I thought that here comes the good news but instead he told me that his advice to me would be to never do racing again.<br />
<br />
He said I can continue the way I am training now and can slowly increase the time/distance but very slowly and he would advice me to stick to 130bpm but can go to 135-140 max but just for short stints and not often. But no more training/racing as what I was used to.<br />
<br />
That is not the news I wanted to hear, I was there to get the green light. What I don't understand is that he said he is very happy with the blood results and the EKG looks very good and there is almost no damage to the heart. He even reduced my medication but no more endurance Triathlons or racing!!<br />
<br />
When I asked him if I can up the heart rate to the 150 range and if I can do at least a Half Ironman in the future his words to me was, "Now don't be silly"<br />
<br />
I suppose that is reality, training 3 to 4 times a week at 130bpm max, become a social jogger, biker but that is not me. He is a very good and well respected Cardiologist and I have a lot of respect for him and he is probably right but I don't want to believe him.<br />
<br />
This weekend I've decided to get a second opinion. I know you don't get Cardiologist specializing in athletes with heart issues but I am going to see if I can get one who might be working closer with athletes with heart issues. One thing I noticed at the consulting rooms was that my age must have brought the average age in the room down by about 30 years. I was the only "young" guy there, all the other patient looked 70+. Not saying that this is influencing his decision but surely I am in better shape than his average patient.<br />
<br />
For now I will stick to his advice and enjoy our Holiday to Norway coming up end of the month but will then see if I can find another Cardiologist for a second opinion.<br />
<br />
The hardest part now is to stay positive. Leading up the the check up I believed that I would be 100% but not getting good news is a big blow. Triathlon is not everything in life but it is something I enjoy immensely.<br />
<br />
The important thing however is that I am still alive and enjoying my family everyday and is Blessed by their love and care.Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com2tag:blogger.com,1999:blog-5048252237314429317.post-59814895858205666602013-06-02T17:41:00.001+02:002013-06-02T17:41:46.435+02:0014 weeks of Ups and Downs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivExONwDnIGY_QWl78G5VnCnZOAD1oWznjoh9bAWeL-gfE__TX_etoWHy187zUYPpCPFfHTucLyDo20cLXWTU4023lr_vMe42H0tk2Xuz9LrnCpwXi7Xs4j_GhQNPT3nUUHTZ44zWa70E/s1600/photo4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivExONwDnIGY_QWl78G5VnCnZOAD1oWznjoh9bAWeL-gfE__TX_etoWHy187zUYPpCPFfHTucLyDo20cLXWTU4023lr_vMe42H0tk2Xuz9LrnCpwXi7Xs4j_GhQNPT3nUUHTZ44zWa70E/s320/photo4.JPG" width="320" /></a></div>
It's been 14 weeks since my heart attack and just a quick update on how things are going. To say that everything is 100% will be a lie. I have my ups and downs but luckily I've had more ups than downs.<br />
<br />
Like I said before the Mental side of the recovery for me is harder than the physical side, maybe because I was very fit before the attack and the physical recovery is going well. Mentally it is hard not to train like I used to train and also the mind games and all the "what ifs"<br />
<br />
I had three anxiety attacks during this time and with one I ended up in Hospital as I thought I am having another heart attack. Only to be assured by the Hospital that my heart is fine. You see the problem is with any chest pain or something feeling weird, your mind start playing games with you and you think you're having another heart attack and the more you think about this the more you start to panic.<br />
<br />
The Doctor did give me medication to take if I feel that I am starting to panic but I don't like to take the medicine. Don't want to become dependent on it.<br />
<br />
That's the negative, on the positive my training is going well and I struggle to keep my heart rate below 130bpm during training. I feel so good, I just want to go out and train like I used to, very frustrating training at low heart rate.<br />
<br />
Another positive during the past week weeks is me and Kim could celebrate our 19th wedding anniversary end of May. I am so thankful for having her and motivating me and looking after me, not only after the attack but for the past 19 years.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi57MPhNAWfQT_PEDjIv95ya4t3sLUyxPi6cP_anWQYXbDibvZekIH7lnG-W_H2jiPMib8hww4ZuH5H4dlhEU8fhBqNPr30lz5Rkzn2Hqjj5gNdkZ9daz3YvE7QaMdVN8sb9yMQiCPtmnQ/s1600/photo5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi57MPhNAWfQT_PEDjIv95ya4t3sLUyxPi6cP_anWQYXbDibvZekIH7lnG-W_H2jiPMib8hww4ZuH5H4dlhEU8fhBqNPr30lz5Rkzn2Hqjj5gNdkZ9daz3YvE7QaMdVN8sb9yMQiCPtmnQ/s320/photo5.JPG" width="240" /></a></div>
<div style="text-align: center;">
<i>On my bike ride today, going outdoors</i></div>
<br />
Like I said training wise it is going well and I do all of my training on the treadmill and on the indoor bike trainer (Computrainer). I've seen that I can control my heart rate better indoors than if I go outside.<br />
I did however went out for an outdoor bike ride today. Indoor training can become boring/frustrating and Kim told me today, why don't I take you outside and you can bike outdoors. Must say it felt great and although I had to take it easy to keep the heart rate down, it was great cycling on the open road again.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-JmH6mVMRvvQ5anBk1KR7ovt1ehV7hRj_Da9ZT2TsI99-mdwtuxThqEA_R6i61rjUjse7kJ1lYZosPGPvoYKaG2MxFtE2haCrkJBuTYziKItFJsAVWVNvYb5XlM0UVXkpWabPbbwQQV0/s1600/photo2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-JmH6mVMRvvQ5anBk1KR7ovt1ehV7hRj_Da9ZT2TsI99-mdwtuxThqEA_R6i61rjUjse7kJ1lYZosPGPvoYKaG2MxFtE2haCrkJBuTYziKItFJsAVWVNvYb5XlM0UVXkpWabPbbwQQV0/s320/photo2.JPG" width="294" /></a></div>
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtACHf-ZopMQlKGi0D2BDEsgVun14TkAKBSeiAkCkARxU5wZgUF7GUB6gC7Yu520PfsgcdHHebTXv9KG3HxYg6lgZQ64ptA81kdIoz5pX73HCFmLTZBLNT2CAziyeU0sauIIkrtU1xaBA/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtACHf-ZopMQlKGi0D2BDEsgVun14TkAKBSeiAkCkARxU5wZgUF7GUB6gC7Yu520PfsgcdHHebTXv9KG3HxYg6lgZQ64ptA81kdIoz5pX73HCFmLTZBLNT2CAziyeU0sauIIkrtU1xaBA/s320/photo.JPG" width="278" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigSfEwlN46dK_8Xaa1ZB84a8GgcKoxIvYBCVb4y40slH88qjKj2ZmKc0POSiJCjfKLzfF-DOtMcrqSqz9cHYcVwnQdRZP7Tp0mdBmOiJSTMfvTzt6k69O1P8PXztb439QPvLAvvVcf8uo/s1600/photo1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigSfEwlN46dK_8Xaa1ZB84a8GgcKoxIvYBCVb4y40slH88qjKj2ZmKc0POSiJCjfKLzfF-DOtMcrqSqz9cHYcVwnQdRZP7Tp0mdBmOiJSTMfvTzt6k69O1P8PXztb439QPvLAvvVcf8uo/s320/photo1.JPG" width="250" /></a></div>
Pictures above is of my view on trainer and treadmill, just not the same than outdoors but will have to do.<br />
<br />
I've also decided to finally work on my swim technique, seeing that I can't swim endless laps at this stage. I bought a swim program and is starting to swim from scratch. At this stage it is only drills and very basic drills.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFWkN-WXuRS-dBwgfz-0RLszzFex33Vr3h1CjGiupQJ3c6IehEOdFHemGqfetLQxRVI12W4nbdVM5FI-YdDGh1f0-DRQzCz5guCPDKgoD_Vy7Va9Ncqv5NmQu37xTtV5roIE5SUknSx-E/s1600/photo3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFWkN-WXuRS-dBwgfz-0RLszzFex33Vr3h1CjGiupQJ3c6IehEOdFHemGqfetLQxRVI12W4nbdVM5FI-YdDGh1f0-DRQzCz5guCPDKgoD_Vy7Va9Ncqv5NmQu37xTtV5roIE5SUknSx-E/s320/photo3.JPG" width="320" /></a></div>
And what would my post be without a picture of my best friend, Eddy. Always happy to see me and never a dull moment in his live. Just want to play. Here he is ready to chase Kim<br />
<br />
<br />Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com3tag:blogger.com,1999:blog-5048252237314429317.post-87269497609994199992013-04-12T08:05:00.000+02:002013-04-12T08:05:39.396+02:00TSA Medical commission response<i>Here is a copy of an email I send to TSA (Triathlon South Africa) regarding the issue whereby a medical commission will propose measures to prevent deaths in endurance triathlons</i><br />
<i><br /></i>
The link to TSA website article: <a href="http://www.triathlonsa.co.za/Public/ViewNews.aspx?id=725">http://www.triathlonsa.co.za/Public/ViewNews.aspx?id=725</a><br />
<br />
<br />
<div class="MsoNormal">
Good day<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Hereby my response to the TSA website bulletin regarding the
investigation by the Medical Commission relating to the recent deaths in
Triathlon and proposed plans to but safety issues in place. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I appreciate the effort TSA is putting in to prevent future
deaths in triathlon races, especially due to heart related issues, but I
believe that the new proposal to implement a rule that one must qualify at an
Olympic distance race before participating in an endurance triathlon event
would not add value or prevent future deaths. In my view this will only enrich
race organizers and put a financial burden on athletes to enter races of which
entry fees are already very high.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am a competitive endurance athlete who have done six
Ironman events and also completed in more than a dozen half Ironman events over
the past seven years. This year alone I have done two half Ironman races and
two Xterra off-road triathlons. I specialize in long distance triathlons and do
not compete in sprint or Olympic distance races. In the majority of these
endurance events over the past couple of years I have finished in the top ten
of my age group and have also competed in the Ironman World Championships in
2009.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>My reasoning behind
this is that I suffered a heart attack just after finishing my last race
(Xterra Grabouw, 24 February)<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I would propose that in order to "qualify" to do
an endurance triathlon an athlete would need to produce a doctor's certificate
after completing a medical/physical exam to clear the athlete to participate in
such an event. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In my case this wouldn't have help as they still don't know
what caused the heart attack as I don't have a heart condition, history, any
medical condition or high cholesterol but in many instances through an exam,
ECG, etc. it may be determined if an athlete do have a medical defect and if
such athlete will be capable to participate in an Ironman race.<o:p></o:p></div>
<div class="MsoNormal">
Most athlete’s do have a medical aid and this won’t put any
additional financial strain on the athlete. One might see a drop in
participating numbers but it might just save a live or two and might make a
specific athlete aware of a medical condition they might have.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One might consider the following criteria whereby an athlete
must qualify for an Ironman event by doing a Half Ironman distance race as
there is a huge jump from a half distance race to the full but to do an Olympic
distance race to qualify for a Half Ironman distance race won’t prevent deaths
in my opinion.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Regards<o:p></o:p></div>
<div class="MsoNormal">
Johan Stemmet<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com1tag:blogger.com,1999:blog-5048252237314429317.post-15910915361022354292013-03-24T19:40:00.000+02:002013-03-24T19:40:20.408+02:00How do you feel?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVMpIfNQ_rAbq1FJErAaiOsXgcTpJXcZLa6iPZAuPDuNz821om6LY_TUFNya7h4H8TT3k1ePGTf8iDKpIhVyKYKj0CgMQFW68lJHm_TlqGnOKBEmgoupSXtq450CMbWS0Gxv2yWQNd6Jg/s1600/photo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a></div>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIm3YMa12idgHngjoGeEMCu_XUevxKBwEBWFWjZlDnE4bd5LD9JUBKXsr1bYkQeAIaxqSLgltjXralyUKVvy3oZ-s407aFJYEyrEsmhP5swymv4caJoYFfKBF1WilKKAi8V7wZWg60Cnc/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIm3YMa12idgHngjoGeEMCu_XUevxKBwEBWFWjZlDnE4bd5LD9JUBKXsr1bYkQeAIaxqSLgltjXralyUKVvy3oZ-s407aFJYEyrEsmhP5swymv4caJoYFfKBF1WilKKAi8V7wZWg60Cnc/s320/photo.JPG" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-small;"><i>Me and Eddy, my training partner on our walks</i></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Lately I've been asked the question a lot. "How do you feel" and I appreciate every one's interest about how I feel after the heart attack. It's already been four weeks since the mishap and there's two parts to this, one is the physical side and the other the mental.<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi09KcEMTleZ-VOFrBqgozicmYPSzrA9vC62ZLPq2lZ_p2sSI1UYFAF5YY0dsFy29GLX56SYwiRmmtcMpVTexvWM6q4Ew4zDStgoQmZ5OHvQX6CTBpeHOhglJacwpVJXKZBPu2s4zj8HI/s1600/TP.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi09KcEMTleZ-VOFrBqgozicmYPSzrA9vC62ZLPq2lZ_p2sSI1UYFAF5YY0dsFy29GLX56SYwiRmmtcMpVTexvWM6q4Ew4zDStgoQmZ5OHvQX6CTBpeHOhglJacwpVJXKZBPu2s4zj8HI/s320/TP.JPG" width="240" /></a></div>
Physically I am doing great and I am glad that the recovery is going well. The Doctor told me that I will recover faster than the average person due to me being very fit and healthy and I am glad he was right. I've started walking with Eddy the week after the heart attack and started with 100 meters a day and slowly building it up and is now up to 2.5 km. I must constantly remind myself to walk slowly and take it easy.<br />
<br />
Physically I feel like I can almost start running and need to force myself to walk slower than what I want to. According to the Doctor I can start training again after six weeks (two weeks to go) but only at 70% of max heart rate. Can't wait!<br />
<br />
Picture above is my Training Peaks performance management chart and the blue line is the Chronic training load (CTL), [basically it is my fitness level and it is quite disturbing seeing the chart taking a nose dive the past four weeks].<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyK6EHRbpWMQTvV8fLYlDC2d2iM_DXmU4Ap00Ub3als0qVCSn2-BCf529YsnBg9KtSg7mvk2oN43H_EO8C6TmP4QNZWzWOviczR6EdE2DVRjn-kBcKXCcW-2oAMWnyeyOa0hgDd4E57ds/s1600/ALARM.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyK6EHRbpWMQTvV8fLYlDC2d2iM_DXmU4Ap00Ub3als0qVCSn2-BCf529YsnBg9KtSg7mvk2oN43H_EO8C6TmP4QNZWzWOviczR6EdE2DVRjn-kBcKXCcW-2oAMWnyeyOa0hgDd4E57ds/s320/ALARM.PNG" width="213" /></a></div>
<div style="text-align: center;">
<i><span style="font-size: x-small;">Even with the alarm switched off, the body clock still wakes me up at 4am after all these years</span></i></div>
<br />
<br />
Mentally it is not going that well. Being used to train twice a day for seven days a week most of the time and now only walking once a day at turtle pace for half an hour is hard. I really miss the training and that feeling you get after a hard training session or a race.<br />
<br />
My emotions is also divided in two. One moment I am so thankful that I am alive and been given another chance. The next moment I am upset that this has happened to me and ask the question, Why?<br />
Living healthy, being active, no health issues, no signs of an attack coming and then Bam!<br />
Cancelling all my flights, accommodation, race entries etc. for upcoming races I've already booked was also not helping.<br />
<br />
So unfair but then I think back to that day and am thankful again and realize that this will be a long road to recovery but I must enjoy every day being alive.<br />
<br />
Tomorrow I am going back to work after my forced "holiday" and am exited to be back at the Dealership again but am going to miss the extra family time with Kim and DJ which I got so used toJohan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com0tag:blogger.com,1999:blog-5048252237314429317.post-88481613016670280812013-03-13T12:34:00.000+02:002013-03-13T12:34:04.477+02:00Cervelo P5-six review<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ4-YzAyrEOYKGmJHkquiuZSt5L6Ryz3ESQgJIT4OtcPdAm1dV7l7e44xczTEDQFBgd1p83xHV5I_KuLJiodEJQl9lYhuF8wursn-VzxKblRmsmZ0kG60CoRUlup-swwX2HsKq_w7a7CE/s1600/p.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ4-YzAyrEOYKGmJHkquiuZSt5L6Ryz3ESQgJIT4OtcPdAm1dV7l7e44xczTEDQFBgd1p83xHV5I_KuLJiodEJQl9lYhuF8wursn-VzxKblRmsmZ0kG60CoRUlup-swwX2HsKq_w7a7CE/s1600/p.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: left;">
</div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: inherit;">Recently I've upgrade from my Cervelo P4 to the P5. Been riding
the P4 for three years and to be honest I wasn't that happy with it compared to
the P3. So when the P5 became available I had a good excuse to upgrade.</span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="color: #444444; font-family: inherit;"><br /></span></b></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
</div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: inherit;">Initially Cervelo SA decided to only bring the P5-three to South
Africa with no option of the "six". The main difference between the
"Three" and "Six" is that the "Three" is UCI
legal. The "six" comes with an integrated Anduro aero bar and stem, a
deeper fork with the front brakes inside the fork. It also have the carbon
option Magura RT8 Brakes and the front brake is covered by a faring.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: inherit;">Seeing that I don't participate in Road race events and prefer
long distance triathlons I decided to rather get me the "Six"<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: inherit;">Only problem, it wasn't available in SA but thanks to Marco at
Cycle Tech, with whom I've been dealing with for almost ten years, he made a
plan and got me one.</span><span style="font-size: medium;"><o:p></o:p></span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="color: #444444;"><span style="font-family: inherit;"><br /></span></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibQQFj_uAjEoYBhLNx-tEl41g_7H1wj07SBnlyn9tksB0dCRXmcmrNGJdLHw0orRUa0VdKyMMIinUFF0XuddmHMkWKdCcjgSeY_zDePgO6h-z5PSxdKN9hMLwzPplEkMcQTQp_vOzpRBI/s1600/p2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibQQFj_uAjEoYBhLNx-tEl41g_7H1wj07SBnlyn9tksB0dCRXmcmrNGJdLHw0orRUa0VdKyMMIinUFF0XuddmHMkWKdCcjgSeY_zDePgO6h-z5PSxdKN9hMLwzPplEkMcQTQp_vOzpRBI/s320/p2.JPG" width="320" /></a></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: inherit;">I've done a fair amount of training on it and also two Half
Ironman and must say it is just superb. Much better than the P4 and remind me
of the P3. One thing I like about it is that it is a solid bike and I get the
feeling that you won't ride this bike to pieces, not like the P4 which I felt
was a bit too "fragile"</span></div>
<br />
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: inherit;">The Bike is very stiff but at the same time it is a very
comfortable ride. There is also very little flex and power
gets transferred better. Handling is also great and when you point it
into a direction it goes with a twitch.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: inherit;">With all the different options on the handlebar I could play
around with the setting without too much change to my initial set up. What I also like
about it is that Cervelo made sure that one can add components and accessories
to the bike without compromising the aero, set up or look.</span><span style="font-size: medium;"><o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNbCXGOJjkYKSw-F239ZSXX1GpC2W5Ceo4vlrvZ0KB6eCbcgiV99w-dwElV69sOQjj3AEDqU6-KDXP4cXYcIkvjhzTvBjrBjHWNjg1fTG9UdaUU0AoZ1fe7rKtNVCohU9p8_dCGXlU0qM/s1600/p6.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNbCXGOJjkYKSw-F239ZSXX1GpC2W5Ceo4vlrvZ0KB6eCbcgiV99w-dwElV69sOQjj3AEDqU6-KDXP4cXYcIkvjhzTvBjrBjHWNjg1fTG9UdaUU0AoZ1fe7rKtNVCohU9p8_dCGXlU0qM/s320/p6.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK1xs4J1yYuZ2W18jlAfOR4vmg0o57n647eMqmfukcORYjZ4jf6ZMP1DIA5qamyDMDIss6hAuY4QFzRMcLy65ILwUr9Czpx-F19PYSMK23apCFcsRtjkJe1Ft70KT9jtkCISblGucW0RQ/s1600/p7.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK1xs4J1yYuZ2W18jlAfOR4vmg0o57n647eMqmfukcORYjZ4jf6ZMP1DIA5qamyDMDIss6hAuY4QFzRMcLy65ILwUr9Czpx-F19PYSMK23apCFcsRtjkJe1Ft70KT9jtkCISblGucW0RQ/s320/p7.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: inherit;">One thing I am very glad about is the Magura hydraulic brakes. The
brakes are potent and worlds apart from the P4. It was something to get used to
applying the brakes, been a while since I could lock my rear wheel as the P4's
rear brake was just pathetic. Choosing a crank I opted for the Rotor Flow aero crank with 54/42 </span>chain <span style="font-family: inherit;">ring.</span><br />
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: inherit;"><o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3F5nsbT1KlIRep-9WzH8mRYeBPlKwNmEdwdlDhSPvnxods0suC_JTUvuxCV7Zv4eHYtI-Nw-pFGCO-Uh1THruNkkwpCzvUYBQiUnqjy4PXyCTjaqFjq3iO66JWFB042XrKT3Ud8itOu0/s1600/p3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3F5nsbT1KlIRep-9WzH8mRYeBPlKwNmEdwdlDhSPvnxods0suC_JTUvuxCV7Zv4eHYtI-Nw-pFGCO-Uh1THruNkkwpCzvUYBQiUnqjy4PXyCTjaqFjq3iO66JWFB042XrKT3Ud8itOu0/s320/p3.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijc5JAeGgfxylveVRvzDC8dBsoILa_SkMFTCJfRBNBePMGENORmav4836oP3w56-umwgze-RTw1vR4bYBrSdEBCXaj1VMulGjoqi2XzVHXmR3tFenPQOBH4QnvhyphenhyphenKHBKzy3FaL8MUA0hc/s1600/p8.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijc5JAeGgfxylveVRvzDC8dBsoILa_SkMFTCJfRBNBePMGENORmav4836oP3w56-umwgze-RTw1vR4bYBrSdEBCXaj1VMulGjoqi2XzVHXmR3tFenPQOBH4QnvhyphenhyphenKHBKzy3FaL8MUA0hc/s320/p8.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: inherit;"> I've opted to go with the Shimano Dura Ace Di2 group set. At first I had
them build the Sram group set over from the previous bike but the angle at the
stem is very tight and I found it difficult at some stages changing gears.
The Di2 electronic system is flawless and I am very impressed with it. I
haven't had any issues with it even under load and shifting gears rapidly.</span><br />
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyW-ovXuCgVy5ZxHoIi8vbivp6PceV_kMD7ncRkThFzwNNsNU-28fd0dlU9p7ovkPlgDa_D-xwNhSlmf2ODXraxv3tUP7Hn8I7XCLWUOg7JAUax8xO6iGLPnTACWLeTtcrNeLMdgT1jUQ/s1600/p10.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyW-ovXuCgVy5ZxHoIi8vbivp6PceV_kMD7ncRkThFzwNNsNU-28fd0dlU9p7ovkPlgDa_D-xwNhSlmf2ODXraxv3tUP7Hn8I7XCLWUOg7JAUax8xO6iGLPnTACWLeTtcrNeLMdgT1jUQ/s320/p10.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDS4_2CVrXdMkEGtj702e2otY-tnAUVmHBC7Gf0_Nx5Ith4AdApLRkJM5-uHIx5dqP_o7VrxMjnXRJRgG5A4YO3gcgg0c9tB3R0U9pcUy07P-emMohbl4ruZFWYdr0bQbT064gipWdGUE/s1600/p11.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDS4_2CVrXdMkEGtj702e2otY-tnAUVmHBC7Gf0_Nx5Ith4AdApLRkJM5-uHIx5dqP_o7VrxMjnXRJRgG5A4YO3gcgg0c9tB3R0U9pcUy07P-emMohbl4ruZFWYdr0bQbT064gipWdGUE/s320/p11.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
After riding with a Fizik saddle for all these years I took a chance and swop to the Adamo Aero saddle. Best move I've ever done. The saddle is so comfortable and I can stay in the aero position much longer. No more shifting around on the saddle during my long rides.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzjCbbU5P34a7yzi943Pww8Et7AgcImnIxDYOLi6J4d-wxkPtBBg286J1-8FEAylNYD6J2dKNMuVWl977sliiAUpDTDKsF4jEO0LqJYibxbwhOaXkanoBOrzsUom1H0sDwkf50JErzWEI/s1600/p4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzjCbbU5P34a7yzi943Pww8Et7AgcImnIxDYOLi6J4d-wxkPtBBg286J1-8FEAylNYD6J2dKNMuVWl977sliiAUpDTDKsF4jEO0LqJYibxbwhOaXkanoBOrzsUom1H0sDwkf50JErzWEI/s320/p4.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
As I said before one thing I am very impressed with is how one can add accessories without an issue. The Xlab stealth pocket uses two screws to fix it to the top tube. The Di2 battery is also stored within the frame close to the rear brake and it is easy removing it to charge it. I've decided to hide the Di2 indicator inside the stem. Only disadvantage is I can't see when the battery needs to be charged.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmuwecySV2X1CKmtOOYar4moxumBBpfGKeo8m1kIHmPJtOdyMf7KXsxbui3wKJhdoPlg6qctS9haQPrHV_EyQ7eEkOWoKGU7ocq1-6Wqg3Go6bUYBiDm0heCtu8k0_GBpYvb5EUt9BLSA/s1600/p5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmuwecySV2X1CKmtOOYar4moxumBBpfGKeo8m1kIHmPJtOdyMf7KXsxbui3wKJhdoPlg6qctS9haQPrHV_EyQ7eEkOWoKGU7ocq1-6Wqg3Go6bUYBiDm0heCtu8k0_GBpYvb5EUt9BLSA/s1600/p5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmuwecySV2X1CKmtOOYar4moxumBBpfGKeo8m1kIHmPJtOdyMf7KXsxbui3wKJhdoPlg6qctS9haQPrHV_EyQ7eEkOWoKGU7ocq1-6Wqg3Go6bUYBiDm0heCtu8k0_GBpYvb5EUt9BLSA/s320/p5.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
The Aero bar also has a base plate on which one can add a water bottle holder without adding extra brackets to fix the holder to the bar. Fitting a rear bottle holder to the seat post is also no problem as the seat post has a hollow "tube" whereby the water bottle holder "rot" slide into.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
In Summary the Pro's and Con's</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b>Pro's</b></div>
<div class="separator" style="clear: both; text-align: left;">
The whole bike, no seriously this is the best TT bike I've ever ridden</div>
<div class="separator" style="clear: both; text-align: left;">
Stiffness and handling</div>
<div class="separator" style="clear: both; text-align: left;">
Power transfer and the frame not flexing</div>
<div class="separator" style="clear: both; text-align: left;">
Magura brakes</div>
<div class="separator" style="clear: both; text-align: left;">
Making provision to the frame to add accessories without issues</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b>Con's</b></div>
<div class="separator" style="clear: both; text-align: left;">
With the performance and handling of the bike I couldn't find any faults yet and the only downside is the Matt finish to the paintwork. It does look good but keeping the bike clean can be an issue</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com16tag:blogger.com,1999:blog-5048252237314429317.post-90613802785585848352013-03-07T15:58:00.000+02:002013-03-07T15:58:37.279+02:00I think I'm Dying, No Really, I am<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9_NjnJsFPWmyeJbf32uhXk11GWeY6X4XF_k1zZrtJ3XPfxQ0knJFborbyoA8be_toSQrHSKGcvehpZCp7u5GAVzFynO-3Ze737WMjQy7n_0xNlBnFp9I5S3xjEYiuJcK4UxGOTClVnkI/s1600/icu.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9_NjnJsFPWmyeJbf32uhXk11GWeY6X4XF_k1zZrtJ3XPfxQ0knJFborbyoA8be_toSQrHSKGcvehpZCp7u5GAVzFynO-3Ze737WMjQy7n_0xNlBnFp9I5S3xjEYiuJcK4UxGOTClVnkI/s320/icu.JPG" width="240" /></a></div>
<span style="font-size: x-small;"><i>Just need to apologize in the beginning for this long post. Like to keep things short and simple. Promise the future posts will be short again.</i></span><br />
<br />
<div style="text-align: center;">
Picture above, my home for three days, the Medical ICU.</div>
<br />
How many times have I said it, " I think I'm dying" especially after a hard race or tough training session but Sunday after the race I really meant it.<br />
<br />
So what does it feel like having a heart attack. One thing I can say, it is the worse pain I've ever experienced. Not even breaking two ribs and my collarbone at two places last year when I had my bike accident can come close to this pain.<br />
<br />
As I was driving back to the airport after the race we stopped at the" Petroport" on the N2 towards the airport and I went in to buy some water as I was very thirsty. While standing in the queue to pay I started sweating and was really feeling bad with the heart burn very intense. When I got to the car I asked Kim to drive as I couldn't.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGKtfBW13L2oVYprL035e23hf_9rccgnMeg42KT2yrfOXbb3L68FvCD2vbQ1XCARz5GVb_goCr3T-T3HPeBnw-81Ja0eXEEJzf67roVTe_l5_ekaQQKxeUjCGtKlp84j-YHZgXnJ3PtZ0/s1600/heart+attack.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGKtfBW13L2oVYprL035e23hf_9rccgnMeg42KT2yrfOXbb3L68FvCD2vbQ1XCARz5GVb_goCr3T-T3HPeBnw-81Ja0eXEEJzf67roVTe_l5_ekaQQKxeUjCGtKlp84j-YHZgXnJ3PtZ0/s320/heart+attack.JPG" width="240" /></a></div>
<div style="text-align: center;">
<span style="font-family: Times, Times New Roman, serif; font-size: x-small;"> Just after coming out of theater </span></div>
<br />
While Kim was driving I had this immense pain all over my body, as if my body can't get oxygen and is suffocating. My arms were numb but at the same time had this intense pain. My calf muscles were trembling and I tried to feel what my heart rate was but couldn't get a pulse. My whole body was in pain with the heart burn just out of this world. I stuck my head out of the window just to get some air.<br />
<br />
We don't know the area and instead of looking for a Hospital, Kim drove to the airport as they have medical staff on duty, or so we hoped. When we arrived at the drop off zone at the airport Kim ran inside looking for the emergency people. Some friendly porter guided her to their offices. While she was doing that I got out of the car and laid on my back outside the airport entrance. I was feeling terrible and people came to ask me what's wrong but I couldn't even answer them.<br />
<br />
It felt like forever but Kim came back and said she found them and an Ambulance is on it's way. How many times have I heard an Ambulance siren but hearing it after a while was the most beautiful sound I've ever heard.<br />
<br />
They got me in the ambulance and started assessing me while driving to the EMS offices. There they started treating me while they waited for another Ambulance to take me to Hospital. Can't remember how long it took but while we waited they treated me and gave me tablets under my tongue and put me on a drip.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4k9Nq-H34IU9MaIRTh-9QOpW22cug3yWYQEpSIoRwFqRZxYBxvmg0JUX_X__EBaolMZcU4GYrU079CLcbE5yb33ForYHX96OWsaRllEnUc8eK7xmHSkEISwHL8K0X6dw7led0r17vbIU/s1600/recovery.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4k9Nq-H34IU9MaIRTh-9QOpW22cug3yWYQEpSIoRwFqRZxYBxvmg0JUX_X__EBaolMZcU4GYrU079CLcbE5yb33ForYHX96OWsaRllEnUc8eK7xmHSkEISwHL8K0X6dw7led0r17vbIU/s320/recovery.JPG" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-family: Times, Times New Roman, serif; font-size: x-small;">The day after the heart attack</span></div>
<div style="text-align: center;">
<span style="font-family: Times, Times New Roman, serif; font-size: x-small;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Times, Times New Roman, serif; font-size: x-small;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;">The Ambulance came and took me to the Hospital's ER. It was quite scary as the ambulance drove and the guy working on me was talking on the two way radio (I think so), saying to them "We have a code red" and they must be ready this is critical and keep asking if the doctors are ready. That was scary, hearing all this and in all this pain.</span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;">As we arrive at the Hospital they were ready and the ER doctors and staff were amazing. The treatment was just out of this world, giving me tablets, pumping, I don't know what, into the drip and eventually got me stable. They kept telling me to open my eyes and not fall asleep as I just wanted to close my eyes and rest. I can remember at one stage the pain was so intense that I started crying and they told me to take it easy, my heart is taking strain. They kept giving me all these medicines and looking at the heart monitor that was hooked up on me. They also kept Kim in the loop of what's happening and comforted her.</span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;">They then got me into </span>theater and inserted a stent into one of the arteries. Coming out of theater I felt much better and was already eating something that evening. One of the ER staff came to visit me that night and also the ER Doctor the next day, saying that people don't survive such massive heart attacks and I can be very lucky.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Can't remember every one's name but to the Paramedic, Mbuli, keeping me alive in the EMS rooms and to the ER doctor, Dr Karin, thanks for saving my life. Also to Dr. Pillay doing the surgery. Thank you so much!</div>
<div style="text-align: left;">
Also, Thank you to Dirk, helping me and Kim at the airport to check inn and to get my bicycle on the plane.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmNGQYdnWuO9Qf0jq3MxJalrslUXe-ZVhm_X9ACE-FzKt9HFG01aAyMJAlb6U7ffLl1eY1nHPsv5CAf0SP6FOjJ52GwehjuvuETXY8nOeGeXJm-nYMGgqQBhfxyXmyhkbLoCSCvTQ5icg/s1600/teddy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmNGQYdnWuO9Qf0jq3MxJalrslUXe-ZVhm_X9ACE-FzKt9HFG01aAyMJAlb6U7ffLl1eY1nHPsv5CAf0SP6FOjJ52GwehjuvuETXY8nOeGeXJm-nYMGgqQBhfxyXmyhkbLoCSCvTQ5icg/s320/teddy.JPG" width="240" /></a></div>
<div style="text-align: center;">
<span style="font-family: Times, Times New Roman, serif; font-size: x-small;">Kim's gift to me</span> </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEZTgZtVskz5MY-VqmfULu8AcATV0A5dkvVUBHCMiWvsbPu-IlHim6T4ts29HTssodn31kRppMYHkt1OPNj4SiDE3y5-bHV8vwjPKs2lvehSIcfAs2SHTsPTZ94QHAYim94z5sfjD5MQU/s1600/xterra+gift.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEZTgZtVskz5MY-VqmfULu8AcATV0A5dkvVUBHCMiWvsbPu-IlHim6T4ts29HTssodn31kRppMYHkt1OPNj4SiDE3y5-bHV8vwjPKs2lvehSIcfAs2SHTsPTZ94QHAYim94z5sfjD5MQU/s320/xterra+gift.JPG" width="240" /></a></div>
<div style="text-align: center;">
<span style="font-family: Times, Times New Roman, serif; font-size: x-small;"> Xterra race organizers gift </span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<span style="font-family: inherit;">The race organizers of the event came to visit me and Kim and gave us these gifts. The first three days I felt very tired but better everyday from then onwards. It's been almost two weeks now since the little mishap and feeling much better. </span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;">I went for a follow up at one of the best Cardiologist in the country today and he did some tests. He say he can only say after six months if I have permanent damage but everything looks good and he feel </span>comfortable<span style="font-family: inherit;"> to say that I should recover 100% and return to Triathlons. Say my heart is looking good, pumping as it should be, with no </span>blockages<span style="font-family: inherit;"> or issues (firing on all cylinders, haha). I am not allowed to do any activity (</span>high<span style="font-family: inherit;"> heart rate) for four weeks but can go for walks. After that I can start training very slowly but nothing over 70% of max heart rate.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyom14l2gJJQnqelArAcUMuetI86Q3srwFvyDoY8NXtHEV_PFyojqobtZMCZspZ4rCaq9sSdsOt7-zA7TZaTW7pgyMMDe_0DApOkqpZYA5JMc3llOtmUSmARuaBQ6MayMApLI-EOIV1Oo/s1600/flying.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyom14l2gJJQnqelArAcUMuetI86Q3srwFvyDoY8NXtHEV_PFyojqobtZMCZspZ4rCaq9sSdsOt7-zA7TZaTW7pgyMMDe_0DApOkqpZYA5JMc3llOtmUSmARuaBQ6MayMApLI-EOIV1Oo/s320/flying.JPG" width="320" /></a> </div>
<div class="separator" style="clear: both; text-align: left;">
Flying back home on the Friday (5 days after the attack) and waiting with the "silver brigade" to be "loaded" into the airplane. Just didn't feel right but I was too tired to walk and I just wanted to get home.</div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKNU24ugy-AkKDMqzfsn4Fx_JPW5KKYLDVcNffl_dubVPA7WPm2v3xUMLgDH2WP3ycC9U-Vhh-CNqlV1WgGte-nFvUobFFO6Eh8Tf1rbLleLgKEeAIXkk8w5cdFy0VD_A1kG5cNMW3RDY/s1600/xterra1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKNU24ugy-AkKDMqzfsn4Fx_JPW5KKYLDVcNffl_dubVPA7WPm2v3xUMLgDH2WP3ycC9U-Vhh-CNqlV1WgGte-nFvUobFFO6Eh8Tf1rbLleLgKEeAIXkk8w5cdFy0VD_A1kG5cNMW3RDY/s320/xterra1.JPG" width="239" /></a></div>
Me the night before the race, relaxing and talking to DJ. Unaware of what would happen the next day and who knew, maybe the last time I would have talked to my daughter without realizing it.<br />
<br />
So why the heart attack. That was a mystery to the Doctors as I don't have Cholesterol, Sugar, any heart conditions or family history of heart attacks in the family. They did a lot of tests in the Hospital and everything came back negative, just couldn't pick up anything.<br />
The Doctor said going on medical terms I shouldn't have had the attack. I am super fit, eat healthy, don't smoke or drink a lot.<br />
<br />
One would never know but after today's visit to the Cardiologist he gave me two possible reasons after I told him exactly what happened and both make sense to me. Maybe it's not the reason but I will take it to put my mind to rest and move on, not going to stress about why.<br />
<br />
Reason number 1<br />
I told him that I was fine until the 3 km mark on the run. It was very hot and taking a look at my Garmin, my heart rate at that stage was 172 bpm. What I never thought about was at the 3 km mark there is a river crossing and seeing that it was very hot, I dived into the river cooling my whole body with the ice cold river water and not running through it only for my legs to get wet.<br />
He say the sudden cold water could have let my heart go into a spasm (compared it with getting a cramp in your calf muscle) and that triggered the attack. The reason why I had the heart burn, dizziness and arms full of needles and pins directly after crossing the river make sense now.<br />
<br />
Reason number 2<br />
It could have been that one of my arteries had a small tear from all the endurance training/racing and this caused the artery to block temporarily and not supplying blood to the heart also causing the attack.<br />
<br />
Well that's it, now on the road to recovery and back at a Triathlon soon, I hope.<br />
<br />Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com5tag:blogger.com,1999:blog-5048252237314429317.post-87006939072636928772013-03-05T12:02:00.000+02:002013-03-05T12:02:52.921+02:00Xterra SA Race Report<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHoHpFb7ll-OZxjyQArFZkOMsGGdVrmeL7BUj8tNaxHopiWPuCQynjGscQMolkRsXFNHUZMgB9grhsTXy7zGO-No_zqOmHjhCyrk2zGsjoOQtUYwu21vndN2V9s-SD3HjJXSS4GIOT8mo/s1600/xterra+medal.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHoHpFb7ll-OZxjyQArFZkOMsGGdVrmeL7BUj8tNaxHopiWPuCQynjGscQMolkRsXFNHUZMgB9grhsTXy7zGO-No_zqOmHjhCyrk2zGsjoOQtUYwu21vndN2V9s-SD3HjJXSS4GIOT8mo/s320/xterra+medal.JPG" width="320" /></a></div>
Next race was Xterra SA in Grabouw, which was also the South African Championships. For those who don't know Xterra is an off-road Triathlon and the distance was a 1.5km swim, 27km bike and a 11km run.<br />
<br />
Results:<br />
Finish: 3h38:50<br />
Swim: 32:30<br />
T1: 2:07<br />
Bike: 1h50<br />
T2: 1:25<br />
Run: 1h12*<br />
Age Group: 16th out of 72<br />
Overall: 136th individual out of about 600<br />
<br />
* Walked from Kilometer 3 to 5, (19:30 minutes for 2 km's). First symptoms of heart attack, Heart burn, dizzy and arms full of needles & pins<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOLRyXF_Ti5GFYRf2ctGiqg7yDOeBlLzK35cQhZEZ-22KO61sFQn2fB2z-dG93pdZWwMxrqtkLMI4L7SzFJLGXr8ORGLv3ll4w8dx9fVobm-iLZvbAWxT3Zk5gSvDejGFehc-Y5sv72Mw/s1600/xterra+venue.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOLRyXF_Ti5GFYRf2ctGiqg7yDOeBlLzK35cQhZEZ-22KO61sFQn2fB2z-dG93pdZWwMxrqtkLMI4L7SzFJLGXr8ORGLv3ll4w8dx9fVobm-iLZvbAWxT3Zk5gSvDejGFehc-Y5sv72Mw/s320/xterra+venue.JPG" width="320" /></a></div>
With a 8:30 am start the day started quite relaxed and no rush to get things ready in transition. We stayed at a Guesthouse in Gordon's Bay and it was less than a 30 minute drive to the event. The swim was a fresh water lake swim and lucky for me the water temp. was 19c, so wet-suits were allowed.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSUJ0fK5p-hM0CS_ZJioG-hzAwNT-ElSJP1-5TK1Lawveetbyf3NLbjxuA1AJDTIsLqvlwhxqF-v_6YnP1K12xg8uMqB1g51aMcUHpZTVLgYNEe2cOTRTCfRJQEH6dn3EoJWqeHMxoovs/s1600/xterra+swim.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSUJ0fK5p-hM0CS_ZJioG-hzAwNT-ElSJP1-5TK1Lawveetbyf3NLbjxuA1AJDTIsLqvlwhxqF-v_6YnP1K12xg8uMqB1g51aMcUHpZTVLgYNEe2cOTRTCfRJQEH6dn3EoJWqeHMxoovs/s320/xterra+swim.JPG" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZWlHpyGssPJ2j7oaI5VyND_3t3w8zScMyaxq2aN86ememobP-C9yMlBuKPJBjSHmpMHadk6W4Yx58XsxFGG9QJ8Nc55j5Yoi1V3Pn8EC4RyTlCRXVmwvGC9PCLYGcNoAihkVhnXGV_n8/s1600/photo2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZWlHpyGssPJ2j7oaI5VyND_3t3w8zScMyaxq2aN86ememobP-C9yMlBuKPJBjSHmpMHadk6W4Yx58XsxFGG9QJ8Nc55j5Yoi1V3Pn8EC4RyTlCRXVmwvGC9PCLYGcNoAihkVhnXGV_n8/s320/photo2.JPG" width="239" /></a></div>
According to my standards I had a great swim. I started to the far left of the bunch and although it was a little further to the buoy, I had no "fighting" at the start, which happen quite often at Triathlon swim starts. I exited the water in just over 30 minutes and then had a longish run to T1<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS0FzVGvDP7HOvzNOVywrmcdxgNW1422qvfRmYx-HrkHIc8eMjmsDbUjRECaJvC5m6-IBe5_txlQujIaSHNd-p_JwZC9iCpVgJdFlvdgi3rmnjpeYSlZDTXbNOco9kqi_ZZViVNpDJwEQ/s1600/xterra.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS0FzVGvDP7HOvzNOVywrmcdxgNW1422qvfRmYx-HrkHIc8eMjmsDbUjRECaJvC5m6-IBe5_txlQujIaSHNd-p_JwZC9iCpVgJdFlvdgi3rmnjpeYSlZDTXbNOco9kqi_ZZViVNpDJwEQ/s320/xterra.JPG" width="240" /></a></div>
The Bike was very good from the word go and I overtook a lot of athletes as the beginning of the bike course was uphill with no scary downhills. Just as I thought that this course is great with no downhills or rock gardens, I quickly realized this is no easy course. Had my ION camera rolling on my helmet and will post some footage later. Funny to see yourself overtaking a lot of people only to be passed again going down the rock garden. Apart from that the rest of the course was great with a little bit of everything.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5aznpsqammbpoyyj83VnmCKGwKfEjzgmPdSUwAbyTUf-6l7r7bphk8nranFgcMW4FoiuB_M9TTZwRNDfBcEADPPkM8kRTC4ZQ5YB6SsxLWE-PAHI9zvkKYm4K2ymMP6_MPLbJbkLMJAg/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5aznpsqammbpoyyj83VnmCKGwKfEjzgmPdSUwAbyTUf-6l7r7bphk8nranFgcMW4FoiuB_M9TTZwRNDfBcEADPPkM8kRTC4ZQ5YB6SsxLWE-PAHI9zvkKYm4K2ymMP6_MPLbJbkLMJAg/s320/photo.JPG" width="239" /></a></div>
The run started very well and I was maintaining a 4:30 min/km pace for the first 3km. At the 3km mark I started getting heartburn and didn't know why as my nutrition was spot on and I felt great on the bike. I also felt dizzy and thought it must be the heat, as it was a hot day. I also had needles and pins in my arms. I slowly walked for 2km until I reached another water point. I felt better and started running again. Little did I know that that was the first signs of a heart attack on it's way.<br />
<br />
The remaining 6km to the finish was good and I felt "normal" again and could maintain a good pace, passing a lot of athletes again. After spending some time re-hydrating in the athlete zone, I went to collect my bike when transition opened and wanted to start packing the bike in my bike case as we had a 17h00 flight back home.<br />
<br />
My heartburn was back again and I said to Kim I need to get something for it at the Medical tent. They gave me something and said I could lay on one of the beds for a while. The medical staff took my blood pressure and after about twenty minutes I felt better and went to the car to pack everything.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhehlLNsd-gm8kZybRP3caU9KdvSG3NSxpo6p8j484x8Lqvi_SK6aEezJNjlEGs5bcsr3RxkPKxLuWOOXYcgZ5zrJ12DnIeOLxBRmxaPayLvBCEZCOXlnfRWRUvF-0JXluq_lWXNao7a7s/s1600/grabouw.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhehlLNsd-gm8kZybRP3caU9KdvSG3NSxpo6p8j484x8Lqvi_SK6aEezJNjlEGs5bcsr3RxkPKxLuWOOXYcgZ5zrJ12DnIeOLxBRmxaPayLvBCEZCOXlnfRWRUvF-0JXluq_lWXNao7a7s/s320/grabouw.JPG" width="240" /></a></div>
<div style="text-align: center;">
Picture of Grabouw dam from air</div>
<br />
After packing we left the venue on our way to the airport. I started to feel worse and I asked Kim to drive as I couldn't drive anymore. As we drove my whole body was in pain, sweating heavy, and muscle trembling with no vain in sight and I tried to feel my pulse but couldn't get a pulse. That's when I told Kim I think I am having a heart attack and she must get me to a Hospital.<br />
<br />
More on this in next postJohan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com1tag:blogger.com,1999:blog-5048252237314429317.post-17089320294299188392013-02-22T22:52:00.002+02:002013-02-22T22:52:31.782+02:00Prestige Ultra race report<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwbSw18qCDR79zVHFi_AAHV4KN9cvzDxO311Q1U4ey0TRPY1qHCHFjURp69PGdZ_CdA5LUr6V037A5STzkJ-sZVlQaB_5yd9beiPQm6iJro4EgSjL0LbF99r6FJD1wrnwuzrwncuK-kkY/s1600/prestige+ultra1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwbSw18qCDR79zVHFi_AAHV4KN9cvzDxO311Q1U4ey0TRPY1qHCHFjURp69PGdZ_CdA5LUr6V037A5STzkJ-sZVlQaB_5yd9beiPQm6iJro4EgSjL0LbF99r6FJD1wrnwuzrwncuK-kkY/s320/prestige+ultra1.JPG" width="320" /></a></div>
Three weeks of hard training and it was time for the Prestige Half Ironman*. Took the decision not to taper for this race and rather build mileage for Ironman in April.<br />
<br />
Result:<br />
Time 4h28:57<br />
Swim: 42min<br />
Bike: 2h15*<br />
Run: 1h29*<br />
Finished 7th in age group 40-49 (not the usual 40-44 group) and 28th overall<br />
<br />
* Don't know why but race was not full half Ironman distance and bike leg was 83 km and run 20 km. 8 km short in total<br />
The whole race was a two lapper, two swim laps, two bike laps and two run laps. Not bad.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEylbU6OI4ySxooY_KyxIu14Ooxg4N7itotn3w0ZbyltRqpD_oWPOBdUpGBH296wBgMKBDXw3xMu9WQJuNyP64hSgSFuyCH54aXG2nRlF77KQDUHu8AiH5qearcJg_QzDANlrRaAvV3bQ/s1600/Prestige+ultra2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEylbU6OI4ySxooY_KyxIu14Ooxg4N7itotn3w0ZbyltRqpD_oWPOBdUpGBH296wBgMKBDXw3xMu9WQJuNyP64hSgSFuyCH54aXG2nRlF77KQDUHu8AiH5qearcJg_QzDANlrRaAvV3bQ/s320/Prestige+ultra2.JPG" width="320" /></a></div>
Swim was again a non wet-suit swim. Was actually hoping for a wet-suit swim just to prepare for Ironman and see if i could sort out my breathing. Took my old wet-suit, that is one size bigger than my current one, but obviously couldn't try it out. Swim was super slow but nothing new. One thing I can say is that although swimming is not my favorite leg of a triathlon, I just don't like swimming in the Vaal river. Super dirty compared to Buffelspoort dam or the ocean.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP1aM1F7LzGREWATAUndgnWu2RO9sFC0VUmb1WgW5TyT2DBAvVgHR1VnjeVEIv3HzNhKyOHZJHbliMemEdjmUV_clvHQQky-WZdQW0YLlakauZ1XT3HuM2gGj6byJMaMKXz5AsztDZQSk/s1600/prestige+ultra4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP1aM1F7LzGREWATAUndgnWu2RO9sFC0VUmb1WgW5TyT2DBAvVgHR1VnjeVEIv3HzNhKyOHZJHbliMemEdjmUV_clvHQQky-WZdQW0YLlakauZ1XT3HuM2gGj6byJMaMKXz5AsztDZQSk/s320/prestige+ultra4.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Onto the Bike and was keen to see if I could manage a good pace on tired legs. One thing about being a slow swimmer, you get that extra motivation overtaking loads of athletes on the bike. My legs were screaming from the start to finish but I was happy with the power output and could almost manage the watts I aimed for.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
The run was also hard but luckily it was not a hilly route and I could manage a decent pace. Just before the start of the second lap I had to do a pit stop and lucky for me the whole run route was through a neighborhood but just before the turn around there were some bushes. Lost about a minutes there, but hey, had to stop. Runners know that feeling when you have to go and actually struggle to run. From then on-wards the second lap was actually faster than the first, haha. One thing about doing a Half Ironman on tired legs is that it takes a lot out of you. Felt so tired afterwards that Kim had to drive the odd 250 km home as I just wasn't up to it, doesn't happen that often.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnz_kuaWLU9hzA2vBygo8xZ3CIGhp8T-KeJZ4WQZO4d3eLhYeEbxwWb5RoR6HwU0E3R6-zB584s45vgMZa5bWKPW09HFhsEGjU4LRflpfHmjUpRTcBNU0t1lwzJTT7iICmcd416OHH2Gc/s1600/prestige+ultra3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnz_kuaWLU9hzA2vBygo8xZ3CIGhp8T-KeJZ4WQZO4d3eLhYeEbxwWb5RoR6HwU0E3R6-zB584s45vgMZa5bWKPW09HFhsEGjU4LRflpfHmjUpRTcBNU0t1lwzJTT7iICmcd416OHH2Gc/s320/prestige+ultra3.JPG" width="320" /></a></div>
Happy with my race and now it's another hard week of training before Xterra South Africa in Grabouw this weekend. Haven't mention it but I'm with a new coach. Made the switch just after Iroman 70.3 SA. Happened by accident (if you can call it that) but more about that later.Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com0tag:blogger.com,1999:blog-5048252237314429317.post-20238431772169891722013-02-19T19:38:00.001+02:002013-02-19T19:38:34.581+02:00Xterra Buffelspoort race report<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgorm9qlYWsv49mSz0GhLW5yFht1bT16DrQW27drepbmlioAklgNA0QkZydEVqFF8iWaLvIOSeKI27lcp1-aew5DbO9vdFDmxJpZocuHn09C0xN_KyO2mEJsHWaYCbtjH1bq0k699hj_VM/s1600/mtbike.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgorm9qlYWsv49mSz0GhLW5yFht1bT16DrQW27drepbmlioAklgNA0QkZydEVqFF8iWaLvIOSeKI27lcp1-aew5DbO9vdFDmxJpZocuHn09C0xN_KyO2mEJsHWaYCbtjH1bq0k699hj_VM/s320/mtbike.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
Well it was only a week after Ironman 70.3 South Africa and it was time for Xterra Buffelspoort. I knew that it would be a difficult race, first of all I'm no off-road expert and obviously because it was only a week after a 70.3. Luckily, or so I thought, the distance was only 1.5 km/27 km/12 km but to my surprise it was very hard and a very warm day.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
This was my first Xterra race and I must say I was surprised at the relaxed atmosphere compared to Ironman racing. I've done some Mountain bike races and some Trail runs before but never an Xterra.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Result:</div>
<div class="separator" style="clear: both; text-align: left;">
Time: 3h22</div>
<div class="separator" style="clear: both; text-align: left;">
Swim: 35 min</div>
<div class="separator" style="clear: both; text-align: left;">
Bike: 1h28</div>
<div class="separator" style="clear: both; text-align: left;">
Run: 1h16</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Finished 8th in my age group and 48th overall.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
The swim was a non wet-suit swim and do I need to say more. Luckily I didn't get a panic attack again or ran out of air but decided to just get through the swim even if it was slow.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Onto the mountain bike and I must say I enjoyed it. Not too hard with some amazing singe track and most importantly I didn't fall. Overtook a lot of riders on the bike which gave me some extra motivation. One thing when you don't have the technical skills and have been involved in a big accident is that I overtook a lot of people going uphill but then all of them overtook me again going downhill, and there were some serious downhills. One thing I realized again is that I will never be a downhill racer, don't have the courage for that. </div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Then things became ugly on the run. Not nice running on tired legs after the previous week's race and also if the run route is going up a mountain twice.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
First I had to negotiate running down next to the Dam wall over the low water bridge and then up again at the other side of the dam wall. OK, not running, actually walking when the gradient is 22% for 150 meters with the gradient as some point 45%</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
From there on it went OK until we hit the mountain. Only 2.3 km at 8.5%, with the last 1 km at 12.5% gradient but on tired legs that is brutal. Down the other side and before I could recover it was another uphill. This time it was just short of 1 km but at 13%.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Luckily that was the end of uphills but then the dreaded downhills on tired legs. At the end I finished and was feeling great finishing my first Xterra and more importantly not injuring myself.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Now it's three weeks of hard training before another Half Ironman, the Prestige Ultra</div>
Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com0tag:blogger.com,1999:blog-5048252237314429317.post-24955735515664332562013-02-03T17:32:00.003+02:002013-02-03T17:32:41.096+02:00Ironman 70.3 South Africa report<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXCfeok_7q3avvjnEka1C691t_0YQsGOTtfDlCVCxuW78ZZcn86oTbbIWS3hEKihK76yMUkUoknOfaYcsrCaX2n2-xy0DhqMTOeuWOgMN4vMV1Eg1rreSBs-1TTxxwmr6PpvR-iYd8Oy4/s1600/p1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXCfeok_7q3avvjnEka1C691t_0YQsGOTtfDlCVCxuW78ZZcn86oTbbIWS3hEKihK76yMUkUoknOfaYcsrCaX2n2-xy0DhqMTOeuWOgMN4vMV1Eg1rreSBs-1TTxxwmr6PpvR-iYd8Oy4/s320/p1.JPG" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
Ironman70.3 South Africa didn't turn out the way I wanted but I know I gave it my all. My time was some 14 minutes slower than last year and I finished in 14th position in my age group and 105th overall from about 3000 athletes, compared to last year's 5th in my age group.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Result:</div>
<div class="separator" style="clear: both; text-align: left;">
Time 5h12:26</div>
<div class="separator" style="clear: both; text-align: left;">
Swim: 39:50</div>
<div class="separator" style="clear: both; text-align: left;">
Bike: 2h48</div>
<div class="separator" style="clear: both; text-align: left;">
Run: 1h38</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgff6nt42HvqTljq975aog4iFGqWrayw_zquhA31BoAUl236bRLPEVZvD1ey4lX5rETcg55-OBgceVx0o1ia29Y7y4HrNqEKDynNXECsNyTEjdLbHIBt-cd75GSKlNTfVWL_fMMnW_ql6I/s1600/image.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgff6nt42HvqTljq975aog4iFGqWrayw_zquhA31BoAUl236bRLPEVZvD1ey4lX5rETcg55-OBgceVx0o1ia29Y7y4HrNqEKDynNXECsNyTEjdLbHIBt-cd75GSKlNTfVWL_fMMnW_ql6I/s320/image.jpeg" width="240" /></a></div>
My preparation up to end of December was perfect and I was really looking forward to the race as I was hitting the numbers in training and was feeling good. The new Cervelo P5 also added to this and all I can say is that this is an awesome bike. Will do a review on it some time later.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr-uCGlEWCV5LrFCy_xUjf_HVXYkvKpxJYoMEl-VJqWtGRBRRVA_lo0_oC6uWio4Xiv8vYBlduEmKWyCFTr2CcUhk6EFBeSjQLCcyeSz57VcVHxR54ZHkXCWAA6x26a1NANTEH4upKzxs/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr-uCGlEWCV5LrFCy_xUjf_HVXYkvKpxJYoMEl-VJqWtGRBRRVA_lo0_oC6uWio4Xiv8vYBlduEmKWyCFTr2CcUhk6EFBeSjQLCcyeSz57VcVHxR54ZHkXCWAA6x26a1NANTEH4upKzxs/s320/photo.JPG" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
Just more than a week before the race I started having a stuffy nose and scratchy throat but thought it was the usual taper effect after all the hard training. After a few days I realized it was more than that and went to the doctor. It turned out to be flu and he put me on a very strong antibiotic for five days, but advised me not to race as it was too close to race day.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6QxUUQ6xyHNH5KMMhQWvB-drr-iSkg9aKPJ0s52UwFBKgR-06bSWrIzdP53m5vVxgvFxmteCw6e5g2fMn05oG6a3I6EwivWF_HRj6Q8siZUG5WD_8P0IKLQ5yNc0DBPAVrFa_ohKPi9g/s1600/p3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6QxUUQ6xyHNH5KMMhQWvB-drr-iSkg9aKPJ0s52UwFBKgR-06bSWrIzdP53m5vVxgvFxmteCw6e5g2fMn05oG6a3I6EwivWF_HRj6Q8siZUG5WD_8P0IKLQ5yNc0DBPAVrFa_ohKPi9g/s320/p3.JPG" width="240" /></a></div>
Closer to race day I felt better but wasn't 100% but decided to race, not the right decision but tell that to an athlete. As this setback wasn't enough, I decided to test the wet suit out the Thursday before the race as the last time I swam in it was at Ironman 2012 and soon discovered that the extra pressure from the wet suit was very uncomfortable to my shoulder/collarbone with all the plates and screws in it.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-EOYVSXMHf6Qf_YR7DWs8Jb7BbT0RfwfQTLt2zMQ_q9XmifkFYO8LQFdWOkes4z2kzBW2HhgreHFKlCmHyNrK-WzUGjDbN4XRgrM5G1e66B09SN9Ds_ZIhbhHZNpM2NWdSgOhZL1GMuM/s1600/p2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-EOYVSXMHf6Qf_YR7DWs8Jb7BbT0RfwfQTLt2zMQ_q9XmifkFYO8LQFdWOkes4z2kzBW2HhgreHFKlCmHyNrK-WzUGjDbN4XRgrM5G1e66B09SN9Ds_ZIhbhHZNpM2NWdSgOhZL1GMuM/s320/p2.JPG" width="240" /></a></div>
I was thinking of swimming without a wet suit or get a sleeveless one but at the end of the day decided to go with what I got and not try something new. The swim start was not good and apart from the constant pain in my shoulder my chest tightened up again after about 400 meters (just like last year at Ironman). I had to take it easy for a while before starting to swim slowly again. Don't know what it is with this, if it is the wet suit or some problem with my breathing.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT9VRrQUnuW6mOxL1H43PGnvxeFEUQA1tKhiNurZiv5-fGNjaIVe23K7_lT4hBYla_H76pPaEjyMaAFHJdO4uWrY3YQpXk_jOU-gKvb5nGCQ2aTlYd9V8hZS6iWjeUdsJ4pEnOsqYiJwM/s1600/p1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT9VRrQUnuW6mOxL1H43PGnvxeFEUQA1tKhiNurZiv5-fGNjaIVe23K7_lT4hBYla_H76pPaEjyMaAFHJdO4uWrY3YQpXk_jOU-gKvb5nGCQ2aTlYd9V8hZS6iWjeUdsJ4pEnOsqYiJwM/s320/p1.JPG" width="240" /></a></div>
Luckily I survived the swim and was onto the bike. I felt good on the bike and was passing a lot of athletes. Starting in wave 4, some 45 minutes behind the first wave also gave me extra motivation passing people from previous waves. At the end my bike time wasn't the greatest and it was actually very slow by my standards. I was riding according to my power meter and was a little bit down but didn't think it would have such a great impact on the time. After the race I had a look at my file and after discussing it with my coach, we realized where I went wrong.<br />
<br />
The run was the best part of the race, little bit slower than last year but I felt good and after the swim and bike disappointment I was happy to post a decent run split.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBXtnuOppNYaM_Tc-BAiNi9ygXHoxglbqH2_I9O_dBVTXhea-VnQmGz2S_z3diaQDWynfgqarZ7MDkVnV2gcgLLWNyg-FP_jnohS0HzxtVrtwdkH0oXHwdNwcyPkq3cBY7q9cCD096zpA/s1600/p4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBXtnuOppNYaM_Tc-BAiNi9ygXHoxglbqH2_I9O_dBVTXhea-VnQmGz2S_z3diaQDWynfgqarZ7MDkVnV2gcgLLWNyg-FP_jnohS0HzxtVrtwdkH0oXHwdNwcyPkq3cBY7q9cCD096zpA/s320/p4.JPG" width="239" /></a></div>
Last year when I finished 5th I was lucky enough to get a slot for Ironman70.3 Worlds in Vegas but after my bike accident couldn't go. After the race I decided to go to the slot allocation but wasn't very optimistic to get a slot. Luckily for me there weren't a lot of athletes taking their slots and 14th place was good enough to get one.<br />
<br />
Didn't feel right finishing that low down the order and take a slot but I see it as unfinished business and doing something I was suppose to do last year.<br />
<br />
Now that the first race of 2013 is under the belt there are a lot of races and training to come before Ironman on April 14<br />
<br />Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com3tag:blogger.com,1999:blog-5048252237314429317.post-45447583261564507982012-07-01T16:07:00.000+02:002012-07-01T16:09:20.397+02:00Not the Original plan<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlhtHeuFxpfA4SFOnxEeXC-45ijbCEo2ODZQE4YTWQhX0LtiY_P-dEJEojqmxyo2Emv0f7Ruova7HrPieLavU2JXky9-JDuooe76NF4EYSOsUuTHUxbPEXHqNglMGsdOHkf4r3sSXLL5U/s1600/image.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlhtHeuFxpfA4SFOnxEeXC-45ijbCEo2ODZQE4YTWQhX0LtiY_P-dEJEojqmxyo2Emv0f7Ruova7HrPieLavU2JXky9-JDuooe76NF4EYSOsUuTHUxbPEXHqNglMGsdOHkf4r3sSXLL5U/s320/image.jpeg" width="320" /></a></div>
My plan after Ironman South Africa was to spend more time on the bike to build strength and get a swim coach to prepare for Ironman70.3 Worlds in Las Vegas in September.<br />
<br />
All was going according to plan. I did a lot of Mountain Bike races and spend a lot of time on the bike. I also found a swim coach in a nearby town and she helped me a lot improving my swim technique. For the first time in my life I could feel that I was making progress in the water.<br />
<br />
Well all of this changed when I went to do a Bike race on the weekend of the 9&10th of June. For the past five years, I think, I've been wanting to do the Kremetart Cycle race but every year something happen just before the race which force me not to go.<br />
<br />
On the Saturday it was the 175km Stage road race. It was four stages making up the 175km and the stages were spread over the entire day. I enjoyed it and was really happy with my time finishing in 5h14.<br />
The Sunday was the Mountain bike race and it was a 50km circular race going up the Soutpansberg mountain and back again.<br />
<br />
It was going well up until the 42km mark. At some of the water points the volunteers would give us the position we were in and at the last water point they told me I am in position 13. I was pushing hard and overtook two guys and could see position nr.10 a few meters ahead of me. They warned us about the single track and I negotiated that well and was going down a gravel road which was smooth and probably five meter wide. So nothing serious or technical or so I thought.<br />
<br />
As I came round the corner I lost control and couldn't make the corner and took a big tumble. According to my Garmin 910xt I went from 39.9km/h to 0km/h in 4 seconds. I got up and was feeling OK, gathering all my water bottles and bike computer that was a few meters away and started going again but soon felt that my shoulder was not good.<br />
<br />
While I was cycling I was feeling with my left hand what was going on and felt some bone in my right shoulder moving. That's when realized something was wrong. The next 8km was the hardest of my life cycling with one hand and only able to use my front brake, but at least I finished the race.<br />
<br />
Long story short when I got to the finish line the medics checked me out and send me to the Hospital. After X-rays they confirmed that I broke my Collarbone in two places and will have to undergo surgery. Within two hours I was checked in and in the theater where they inserted a plate and screws.<br />
<br />
When I went for my post opp X-rays and check up, two weeks after surgery, they discovered that I also fractured one rib and cracked another.<br />
<br />
For now it seems that the Knysna Big5 event this coming weekend is not going to happen. I am spending now a lot of time on the indoor trainer to keep the legs going and the Physio is also giving me a good work out to get the shoulder ready.<br />
<br />
Luckily Ironman70.3 is only on the 9th of September and if I look after myself now I should be ready.Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com3tag:blogger.com,1999:blog-5048252237314429317.post-40866866423165504432012-04-29T13:09:00.001+02:002012-04-29T13:09:22.149+02:00Post Ironman Activity<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz7R1UrxXpcPEzL7MK47qDCIrMvYPzeMc0lv8y_CpeS3-qGrk7-VwxpHb8TgJty6krbSXDypoR07uoDmZy5Tg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: left;">
What do you do the week after Ironman and you have plenty of time during the weekend.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
I buy rubbish from street vendors and irritate Eddy.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Well it's not that I don't wanna get out and ride my mountain bike or do an easy run but I've been booked off for two weeks. My breathing didn't get any better after IM, still struggling to breath and developed a nasty cough. I eventually went to the Doc. Reckon I have some lung infection and has put me on antibiotics and some forced rest before I can get back into training.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div style="text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzeRH_juva8OvjnJNQexcCKY6SQrnMzsMIdkwKc-WXmPYjEpQyvn34pkvZd3fVCZfpruQsZT-1eBDDQfa1HFA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<br />
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com0tag:blogger.com,1999:blog-5048252237314429317.post-49096204270619850812012-04-25T20:57:00.001+02:002012-04-25T20:57:47.927+02:00Ironman South Africa Race Report<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhWYch7LlLkGFwOhVkSITttxUZznKEYVchulV2Z2dfliEkwyyhfkcFxUL-5HjTPrQmr5adYY_Be0IE1FMGsRfZrKoAD9SDtpxuK_sx7uzwT8QVhFMmglCTvrxev8iw9kNNQ13A5Ii1R8g/s1600/IMG-20120422-00138.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhWYch7LlLkGFwOhVkSITttxUZznKEYVchulV2Z2dfliEkwyyhfkcFxUL-5HjTPrQmr5adYY_Be0IE1FMGsRfZrKoAD9SDtpxuK_sx7uzwT8QVhFMmglCTvrxev8iw9kNNQ13A5Ii1R8g/s320/IMG-20120422-00138.jpg" width="320" /></a></div>
This past weekend was Ironman SA and it was definitely my hardest Ironman to date and a big disappointment after all the long hours and hard training the past few months.<br />
<br />
Finished in 11h59:54 (my worst time ever)<br />
Swim: 1h26:58<br />
Bike: 5h48:50<br />
Run: 4h38:51<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1VWE4SKLAcF0xnrrEjl3NNbJgjZGpzDoBx0ZXpSHHmqk6hTvvupgDr5b8ZDZxsgWxxWB6M6-mdGGU-C6WZnUA4dIu5hHWb2FyO6kP2bI1YIBK5N1eTwYdMj8yvLOnWJPYaCyKIF5teBk/s1600/swim+start+mass.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1VWE4SKLAcF0xnrrEjl3NNbJgjZGpzDoBx0ZXpSHHmqk6hTvvupgDr5b8ZDZxsgWxxWB6M6-mdGGU-C6WZnUA4dIu5hHWb2FyO6kP2bI1YIBK5N1eTwYdMj8yvLOnWJPYaCyKIF5teBk/s320/swim+start+mass.JPG" width="320" /></a></div>
<br />
The weather was just terrible, it was cold, raining and the wind was pumping at more than 60km/h.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLB-p97t5rX29GbO-k93jE5FT3uLDM-T9sQaAWeb-Z1OyXYIqIY63rIQeYZCras7dhfC0nr72YqMkt8jcR7aC3w2srtec9kOXuFIUoa6dhyphenhyphentzLnB7VtmZGDEHFky1HdEpC-rfGwI7nN_Y/s1600/swim+start.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLB-p97t5rX29GbO-k93jE5FT3uLDM-T9sQaAWeb-Z1OyXYIqIY63rIQeYZCras7dhfC0nr72YqMkt8jcR7aC3w2srtec9kOXuFIUoa6dhyphenhyphentzLnB7VtmZGDEHFky1HdEpC-rfGwI7nN_Y/s320/swim+start.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This wet and it's before swim start</td></tr>
</tbody></table>
<br />
For someone who does all his swim training in the pool at the gym and is not used to open water swimming in the sea the swim was just terrible. The swell and the chop was so bad that I became sea sick but I could carry on although it was awful.<br />
<br />
To put it in perspective I suffer heavily from motion sickness. I must always take tablets when I'm flying and can't even sit in a Bus or Train facing the opposite direction of where it's going. It's so bad that I can't even watch these angling programs on TV where it shows a boat floating while they catch fish, I get sick just looking at the boat going up and down on TV.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA6N8rKGBDmMydv8rKALO9JGdIoJWTK2laguLhF3YhxoB8Y4RWRyqZkk_bpLymQ3tsewRiClSWqouqFY9kT6zrQAI-eDE7MXjAS_X0amsXxNridym5GNuk-viiKI_HYsZ-bukEl5jgaLM/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA6N8rKGBDmMydv8rKALO9JGdIoJWTK2laguLhF3YhxoB8Y4RWRyqZkk_bpLymQ3tsewRiClSWqouqFY9kT6zrQAI-eDE7MXjAS_X0amsXxNridym5GNuk-viiKI_HYsZ-bukEl5jgaLM/s320/photo.JPG" width="320" /></a></div>
The day really went pear shape when I swallowed/inhaled seawater at the second turn buoy on the second lap, about 3km into the swim. I couldn't breath and it felt like I was about to drown. I tried looking for a life guard but couldn't see one and decided to just slowly swim breast stroke until I could see someone.<br />
<br />
I couldn't find anyone and struggled along until I felt a little bit better and swam back home for the last odd kilometer.<br />
<br />
Well that was my day, although I didn't realized it yet. My chest just tightened up and I couldn't breath properly for the rest of the day.<br />
<br />
Onto the bike and I was puking my lungs out for the first 10 odd kilometers from being sea sick and it was just sea water all the way. As soon as I drank some water it all came out again. After a while I felt better and decided to start pushing the pace but then I had develop stomach cramps and before I knew it I was looking for a bush to do my thing.<br />
<br />
Stopped at about 30km and then again at just after 65km and lost almost 8minutes just spending time in the bush with diarrhea. Luckily that stopped but my days was slowly falling apart. I still tried to push and get my heart rate and power levels up but as soon as my heart rate went up, I couldn't breath and had to slow down just to be able to breath.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib0DzE8mEGTSoQeYbxerVFBJxWslI6SNnxc6-dVGtLLWQTI_s-v13j0-EQNN6JsKfrjjeH5HuAde6r5h2Zpem1j19Im6n0sF0UUOSxkj-ITDfT7jf2L26Eg3P6vxvM_LDIReFp_CvI37U/s1600/bike+pitstop.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib0DzE8mEGTSoQeYbxerVFBJxWslI6SNnxc6-dVGtLLWQTI_s-v13j0-EQNN6JsKfrjjeH5HuAde6r5h2Zpem1j19Im6n0sF0UUOSxkj-ITDfT7jf2L26Eg3P6vxvM_LDIReFp_CvI37U/s320/bike+pitstop.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">portaloo nr 2</td></tr>
</tbody></table>
<br />
Not to mention the 60+ km/h wind that kept me hanging on for dear life on my bike. Have heard people say that they've seen athletes being blown off their bikes in races. Well this was the first time I saw it myself, when a guy about 30meters in front of me at about the 90km mark was on his bike and the next moment lying on the road.<br />
<br />
I took the last 20minutes on the bike easy as it was a strong tailwind pushing me along and thought that it might help to regain my form on the run.<br />
<br />
Onto the run I could manage just over 5min/km for the first few kilometers but as soon as I tried to up the pace, I just couldn't breath. I then knew that this is not my day and went into survival mode just to finish.<br />
<br />
At the end of lap one I saw Kim and DJ next to the road and asked them to meet me at the personal seconding station to hand me my long sleeve running top as I was freezing. When I met them coming back I told them I think I must call it a day as I can't breath.<br />
<br />
Then Kim told me to finish no matter what, even if you walk the next 25km and as long as you walk you will finish. DJ gave me also some encouraging words and I realized that they are also having a bad day as spectators in this crap weather and I can't disappoint them.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR2raGNlfwn0JVhPHSIlFCs17Kp_Le10Wpv1t9caGbnBIhvr3zDDwD1YWHlzAB6QJ9pDcTsd_iLwzOJliIK5Y5sPvLq5VMLCywloYlYnoYu51dPYKQfunvLpvGfseotMZQb18rJGL021Y/s1600/die-hard+supporters.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR2raGNlfwn0JVhPHSIlFCs17Kp_Le10Wpv1t9caGbnBIhvr3zDDwD1YWHlzAB6QJ9pDcTsd_iLwzOJliIK5Y5sPvLq5VMLCywloYlYnoYu51dPYKQfunvLpvGfseotMZQb18rJGL021Y/s320/die-hard+supporters.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Die-Hard supporters</td></tr>
</tbody></table>
I then jogged until I struggled to breath and then walked until I felt better, repeating this until the finish line.<br />
<br />
<br />
As I said not my best day but sometimes you need these days to appreciate the good ones. For now it's back to the drawing board and to the beginners class and some well deserved R&R to bounce back stronger.Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com4tag:blogger.com,1999:blog-5048252237314429317.post-34367252485316935542012-03-13T20:04:00.002+02:002012-03-13T21:13:00.590+02:00Buffelspoort Half Ironman Race Report<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBw1cmPO-XQTencz8CE7QCwww0ZFP3jE0HgMuOoLud6VRHdV7cqTHCVRndfSNRsRVyvi_XmeoOlAnVqCacsxuBayeAl56WYzZ9hXpEAH_Svy6aJr8mjGVFjjEYnxS37kVJfihpzG4TPEA/s1600/IMG-20120311-00498.jpg" style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; "><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBw1cmPO-XQTencz8CE7QCwww0ZFP3jE0HgMuOoLud6VRHdV7cqTHCVRndfSNRsRVyvi_XmeoOlAnVqCacsxuBayeAl56WYzZ9hXpEAH_Svy6aJr8mjGVFjjEYnxS37kVJfihpzG4TPEA/s320/IMG-20120311-00498.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5719444549926829746" /></a><span ><span style="font-size: 100%;">Buffelspoort Half Ironman was this weekend and also the final race before Ironman SA. </span></span><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; "><br /></div><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; ">Before all the detail here's the result, then you don't have to scroll down to the end to see my result and won't be bored by the detail (for all those non Triathlete readers)</div><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; "><br /></div><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; ">Time: 4h56:09 (incl 5 minute swim penalty. Wanna know why, read the report)</div><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; ">Swim: 43:04 (38:04 actual time)</div><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; ">Bike: 2h42:03 ( including T1 and T2)</div><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; ">Run: 1h31:02</div><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; "><br /></div><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; ">4th overall Individual and 2nd in 40-49 age group out of 226 entries of which 184 finished. The same old same, 64th after swim, 5th best bike time, 4th best half marathon time ending up in 4th overall, missing the podium by 2 seconds. Crazy, missing the podium by 2 seconds after 5 hours of racing.</div><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; "><br /></div><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; ">Race Report:</div><div><span ><span style="font-size: 100%;">This was my final race before Ironman South Africa and I used it as a dress </span>rehearsal for IMSA.</span></div><div><span ><span style="font-size: 100%;"><br /></span></span></div><div><span ><span style="font-size: 100%;">The swim was a non wetsuit swim with the water being 23c but with so many athletes using this race as their final prep the race </span>organizers<span style="font-size: 100%;"> gave the athletes the option to swim with a wetsuit but start 5 minutes after the start.</span></span></div><div><span ><span style="font-size: 100%;"><br /></span></span></div><div><span >As I was using it for final prep and not being a good swimmer I opted for the wetsuit and took the 5 minute penalty (now I know it wasn't a smart moved, 5 minutes vs 2 seconds).</span></div><div><span ><br /></span></div><div><span >The swim was a two lap affair and everything went OK, not my fastest swim but I managed</span></div><div><span ><br /></span></div><div><span >Out of the water and onto the bike. At race briefing they said that the route changed from last year (first time I did this race so I didn't know what was waiting) </span></div><div><span ><br /></span></div><div><span >To summarize the bike course, it was brutal! I just couldn't find my rhythm and I wasn't prepared for the hills with the bike set up I had. Going uphill at 9km/h and then coming down the same hill at 92km/h summarize it.</span></div><div><span ><br /></span></div><div><span >My bike is set up for IMSA with a 54/42 crank and a 11/23 cassette. Going up a hill at 15% is not fun even if you are in the 42/23 ratio. </span></div><div><span ><br /></span></div><div><span >Apart from the difficult bike course I had to remind myself that this is a dress rehearsal for IM and to focused on what I trained for. My nutrition was spot on, a gel on the hour, Rehidrat sport at 15min and 45min of the hour and Energade at 30min of the hour.</span></div><div><span ><br /></span></div><div><span >This is how I trained taking in something every 15 minutes and balancing it. Being a hot day I took 2 salt tablets on the 2 hour mark.</span></div><div><span ><br /></span></div><div><span >My Power and Cadence was a little bit lower than I wanted it to be but it was difficult maintaining a constant power output and the rpm's I wanted with all the up and downhills. At the end I managed 251watts average at 81rpm.</span></div><div><span ><br /></span></div><div><span >Race with my new LG Vorttice helmet and it was great. My previous LG aero helmet cracked and I had to get a new one. Some reviews suggested that the helmet doesn't have enough air vents and can become hot but I didn't experience any of that and it was a hot day out there.</span></div><div><span ><br /></span></div><div><span >I must thank Antonie for helping me getting the helmet. With the helmet not being available in SA, he bought it for me in the US, he arrived back in SA Saturday evening and I raced with it Sunday morning. Thanks A, appreciate!</span></div><div><span ><br /></span></div><div><span >Off the bike the run route was 3 laps of 7km and I felt good from the first step. Nutrition was again spot on with Coke at one aid station and water at the other with 2 salt tablets every 30minutes together with a gel.</span></div><div><span ><br /></span></div><div><span >Coming down the final straight me and another athlete was involved in a sprint for the finish line but he just beat me to it by 2 seconds to take 3rd place and the final podium spot.</span></div><div><span ><br /></span></div><div><span >Only negative about the race was the entry fee and what I feel was a bit of a rip off. R600 entry fee and the Goodie bag has October 2011 Triathlete SA magazine in it and a cheap T-Shirt, that's it! The prizes were also only awarded for top 3 male, female and teams overall with no category prizes.</span></div><div><span ><br /></span></div><div><span >Well I am now in the final stretch before IM with three weeks of HARD training including some killer brick sessions. Then it is a week of race simulation training before 2 weeks taper. </span></div><div style="font-family: Georgia, serif; font-size: 100%; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; "><div><br /></div></div>Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com3tag:blogger.com,1999:blog-5048252237314429317.post-3633705657759794642012-03-01T20:21:00.008+02:002012-03-01T22:24:26.370+02:00New Family Member<img id="BLOGGER_PHOTO_ID_5714996242840036386" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkD1J-Ehd2oGQuL2A0DOoLLmhG2qYpdr8j0P4HeypwOiOeLFHYpk2O5FCvlnB8gTkItUSlI0B4HziHlBYRsvyb63p22U7XexZBlev78k5ZlGP7j7h6UXQXeouq-tMF1Jj6SddYM-NXUSc/s320/DSC08540.JPG" border="0" /><a style="FONT: 100% Georgia, serif" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbSpWFKXxEBnBaAv9Elf4TWtuxux6whAzXFc6uHixa2qLP6odFlqOkMtvaTxgUf9lDqF4cJ-0t55X3SVZYpRoY0CU3PenmwSXY1Cbk4zggN0U5R-Uep-ufAqi3OV5NNmrzVmTdII0FpsA/s1600/Witbank-20120225-00443.jpg"><img id="BLOGGER_PHOTO_ID_5714997722743991666" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbSpWFKXxEBnBaAv9Elf4TWtuxux6whAzXFc6uHixa2qLP6odFlqOkMtvaTxgUf9lDqF4cJ-0t55X3SVZYpRoY0CU3PenmwSXY1Cbk4zggN0U5R-Uep-ufAqi3OV5NNmrzVmTdII0FpsA/s320/Witbank-20120225-00443.jpg" border="0" /></a><span style="font-size:0;"><span style="font-size:100%;">Meet the latest addition to the Family. I've finally decided to upgrade from my entry level Steel frame Mountain bike to something better.</span></span><br /><br /><br /><div style="FONT: 100% Georgia, serif"><img id="BLOGGER_PHOTO_ID_5714996256140525682" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMInKKBnJo69KO2a0A2jzLwizLgWgTLVKz5J632zzYarqeTN2-C13CTkxNLO5DmCxVwL7zm_OBkKPkAO8D9bZODlE-0LRsfG90EDt2FCrwqYAyU95-cTfsChDxoJ_SkIm-4C9koot_SkI/s320/Witbank-20120225-00440.jpg" border="0" /><img id="BLOGGER_PHOTO_ID_5714996264296974738" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_KwX6F2T44AuiOtCJl4X0IbPffMofljqFWfD8kYkqJdv00dKA1qD9S8ODrxITZT9TipK7cP4fn1SgzJfodkc_gG1Md46hG7HlBWIKAgRA9dqNoCdM69dQlvvDHgGuwH-1ArD_THdMwZg/s320/Witbank-20120225-00441.jpg" border="0" /></div><br /><div>Thanks to my friend Russell, who supplied me with a Token carbon frame and from there on wards I added the rest.</div><br /><br /><div>Must say it is one huge improvement going from a steel bike 26" to a carbon 29". I took it for a ride on Saturday and couldn't believe how easy the climbing and riding uphill has become. The handling is also much better. At first I thought it will take me a while to get used to it but after about two hours I got the hang of it.</div><br /><div>For now I won't be riding it that often but after Ironman, end of April, I think I might get addicted to mountain biking.</div><br /><div>I've become so use to train with a power meter that i decided to add a Powertap power meter to the MTB as well. One advantage is I have a Powertap on my road bike so I basically just swop the head unit around when I change bikes.</div><br /><div><span style="font-size:0;"><img id="BLOGGER_PHOTO_ID_5714997720665680962" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEius7bPeqTpE7_nTyXBwXipSEAOSxH7Wljn7438ACy77UsjroO36PT5hBWiwWmRb3zbmnrCZYUjVTXo3-QC1A6iKH_QamKeTBCXGF3mWoLJIZL7uFAFGFV0pN-oC0RwKuN7TmGz0xnMiAI/s320/Witbank-20120225-00442.jpg" border="0" /></span></div><span class="Apple-style-span" style="font-size:78%;"><br /></span><div>It is amazing to see the difference between the watts produced on the MTB vs the TT bike. Once I've used the MTB more it would be interesting to compare the wattage output between the two bikes and the different styles.</div><br /><div><span style="font-size:0;"><img id="BLOGGER_PHOTO_ID_5714996246195427042" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdJ0vPsZpJQdxdb5dYndZ_zB0MhIRx8AtHolNw4TX1miJsL7K-w1lXRnspij2sRwv1zMatL_Cs1gKqjAiXWPcKe4zTvhBxhhozVSpcCgxW0HoTeigbiSbOzRiz-LpP8Ny67pkLGde9Ons/s320/DSC08543.JPG" border="0" /><img id="BLOGGER_PHOTO_ID_5714996249711068802" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj0aqrAli0zAbUbHNwEj_iScMMXoiaazjwLtnBgW_huoO-RolqdHvHW8x-AtMmMdmRMMsdY6HWvms6HHchyphenhyphenksLxRkwJSYcMnaFaNvtzIeImtLpMlt7idzuA2fSYBINPbfxiecZcb0bsUs/s320/DSC08545.JPG" border="0" /></span></div><span class="Apple-style-span" style="font-size:78%;"><br /></span><div>Here's a summary of the main components of the bike.</div><div><br /></div><div>Frame: Token Carbon 29er</div><div>Group set: SRAM X9</div><div>Fork: Rockshox Sidi XX with remote lockout</div><div>Saddle: Fizik Gobi</div><div>Tyres: Continental (tubeless conversion)</div><div>Pedals: Shimano XT</div><div>Handlebar and Stem: Deda</div><div>Rear hub: Powertap power meter</div><br /><div>and all this weighing in at just more than 10kg's</div><div><div style="TEXT-ALIGN: center"></div></div>Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com0tag:blogger.com,1999:blog-5048252237314429317.post-7882985871778010542012-02-20T20:02:00.003+02:002012-02-20T21:06:56.955+02:00Still on Track<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioxiqDbb3QnwHHz3tAazGAkjh_OMghimuboAUDjYL_7bat7trxV6p1cV-Hm4Yg_1YT5515WcwBWyHPKQPpgmiE6UcMH8gZcCCCsgs5DJA_K51vINFU5T33kppVdnW0737CnGvEyHIThlc/s1600/IM70.3+-+4ure+59min.jpg"><img id="BLOGGER_PHOTO_ID_5711281682833142754" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioxiqDbb3QnwHHz3tAazGAkjh_OMghimuboAUDjYL_7bat7trxV6p1cV-Hm4Yg_1YT5515WcwBWyHPKQPpgmiE6UcMH8gZcCCCsgs5DJA_K51vINFU5T33kppVdnW0737CnGvEyHIThlc/s320/IM70.3+-+4ure+59min.jpg" border="0" /></a> Long overdue blog post but here it is.<br /><br />I am still on track for Ironman South Africa on the 22nd of April and in preparation I did the IM70.3 in East London end of January.<br /><br />Ironman South Africa 70.3 went rather well and the last three weeks of training certainly helped. I took my annual leave during the first, two weeks of January and had a "training camp" while we were down at the South Coast. Back at altitude for one week recovering and then it was down at the coast again for the race.<br /><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilW6xLeDdNDyuwupWsfxE7-Sxo1LZQMhMXUPagb7RSdmcxXmEfhaaJzWtd8lbVE63oDxsgjhfX-Nc3CtUAR7HyPjIwKQXYrko21q6ioCAdyzLprsPZvkhv_btggFoZzSCagIwmOFC5cvs/s1600/IM70.3+no2.jpg"><img id="BLOGGER_PHOTO_ID_5711281673119089586" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilW6xLeDdNDyuwupWsfxE7-Sxo1LZQMhMXUPagb7RSdmcxXmEfhaaJzWtd8lbVE63oDxsgjhfX-Nc3CtUAR7HyPjIwKQXYrko21q6ioCAdyzLprsPZvkhv_btggFoZzSCagIwmOFC5cvs/s320/IM70.3+no2.jpg" border="0" /></a> Results wise I finished in 4h58:44, giving me a 5th place in my age group out of 410. Overall I managed 57th place out of the odd 3000 athletes.</div><br /><div></div><br /><br /><div>My swim was below par and almost 4 minutes slower than before but I could make up on the bike and the run. My Bike split was 6 minutes faster than 2010 and my run almost 3 minutes faster.</div><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ3uFdSVBJc7S3dzQazbj_MpZuFCamX6Km8OGjiaxFgpHibq30lBlexIs0ZZR5lpiWjjdrg-3RwaVQcCkJFgtQ9wzFWqIX1Rl86Jxf52Ea46qCHPm3OEgudT4v4EEtcSLM5oHBYTI_5s4/s1600/IMG-20120121-00394.jpg"><img id="BLOGGER_PHOTO_ID_5711281669642832514" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ3uFdSVBJc7S3dzQazbj_MpZuFCamX6Km8OGjiaxFgpHibq30lBlexIs0ZZR5lpiWjjdrg-3RwaVQcCkJFgtQ9wzFWqIX1Rl86Jxf52Ea46qCHPm3OEgudT4v4EEtcSLM5oHBYTI_5s4/s320/IMG-20120121-00394.jpg" border="0" /></a> My trusty old P4, waiting for me in T1.<br /><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOSLXt6XTmvRRtFdCj5ge_nMhHor5bEE6FQ88WdAGqKhKVbXR9xq23BSTlUhhbOpbSRP6LVp8n2aLgIKImg_bO9DCkKZ20EOPx0sJOmMEWeVFIPVkNU1Sa2pa9kee-UwBasV5OsHcufQo/s1600/IMG-20120122-00395.jpg"><img id="BLOGGER_PHOTO_ID_5711281668628861810" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOSLXt6XTmvRRtFdCj5ge_nMhHor5bEE6FQ88WdAGqKhKVbXR9xq23BSTlUhhbOpbSRP6LVp8n2aLgIKImg_bO9DCkKZ20EOPx0sJOmMEWeVFIPVkNU1Sa2pa9kee-UwBasV5OsHcufQo/s320/IMG-20120122-00395.jpg" border="0" /></a>With the result I managed to qualify for Ironman70.3 World in Las Vegas in September. Very Happy with that.<br /><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuvI6lPNcy25TtHdgtlnLylH5te-aXpbEqWawMRS5GkLZZ1trDldpytTf0rrRzwz2jV_835ZcqAhxf5DfmsN2S1FPF5XeBqOjCSbwYh78OFHlq-sR-Bjo6SzNWz05a-3jrJgXWFipFC_M/s1600/IMG-20120122-00399.jpg"><img id="BLOGGER_PHOTO_ID_5711281663824684658" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuvI6lPNcy25TtHdgtlnLylH5te-aXpbEqWawMRS5GkLZZ1trDldpytTf0rrRzwz2jV_835ZcqAhxf5DfmsN2S1FPF5XeBqOjCSbwYh78OFHlq-sR-Bjo6SzNWz05a-3jrJgXWFipFC_M/s320/IMG-20120122-00399.jpg" border="0" /></a>During the first week of February we visited my home town Polokwane and I saw they had a bike race the same weekend. As part of my training I decided to do the race instead of cycling on my own to do my bike training for the Saturday.<br /><br /><img id="BLOGGER_PHOTO_ID_5711280898630981074" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKykdddT0lEOkwvsbrx2Hc70FzKlqPYJb2v2qOaWTWROQDcR2dRcJ1PEhVGfjMtyzoETT9UAKezHcAQsoKrgvbPcC_72XqsCVNY5KRyjJkmnLx4wskxXo208OfwGwc9Vhh1UYLinGguUQ/s320/PICT0123.JPG" border="0" /></div><br /><div>There was no taper for the race and I did some hard intervals on the bike the Thursday and also did a 17km run on the Friday before the race on Saturday. I didn't expect a great result as I raced on tired legs but I guess doing the smaller races also help building the ego as the field wasn't big with just more than 100 entries for the 100km. </div><br /><div></div><br /><div><img id="BLOGGER_PHOTO_ID_5711280880990315394" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTeaMWSsqSHUE9maqXcmFmV0s7pub3NErHqS0BJHqMVlj0oW_Y7EPhTvAtk_cbjJYwdsihcbCbUw4lL_6zCdcUOTqJP4_NHPgHcD_bJpR-kDIMxufPig5Qa2FTvgSZo5xvXRBr54T3VAk/s320/PICT0126.JPG" border="0" /> One thing I am not used to doing bike races is the drafting. I am so used to non drafting races and from the word go I was at the front. For the first 35km it was just me and two other guys working at the front. The rest of the riders just sat behind, doing no work. </div><br /><div></div><br /><div>At one stage I fell back to see how big the group was and to my surprise it was almost the whole field, having a leisurely ride while drafting all the way.</div><br /><div></div><br /><div>I had to remind myself that I was doing the race to train for Ironman and coasting along at below average heart rate and wattage is not going to do it for me even thou I was at the front all the time, rotating the lead. Can just image how easy the guys had it at the back.</div><br /><div></div><br /><div>When we hit the 35km mark and I saw an uphill I decided that this is it. I broke away and for the next odd 10km I rode at the front and was increasing the gap by the minute. At about the 45km mark one guy caught me. From there on I was riding in second place and was holding a gap of between one and two minutes.</div><br /><div></div><br /><div>When we hit the 70km mark, my legs were screaming and I could see the guy pulling away. In the end I managed to hold on to second place by about 1 minute, with a small group of three chasing me. At prize giving I saw the winner was in the 20-29 age group and I was the first 40+ year old and 2nd overall.</div><br /><div></div><br /><div>I was happy with the result, especially after the hard week of training and that I rode 65km on my own without drafting.</div><br /><div></div><br /><div>Just for interest sake, I had a look at my power file and for the 1st 35km my average watts was 220. During the last 65km my average watts was 267. Just shows you the effect of drafting.<br /><img id="BLOGGER_PHOTO_ID_5711280876944968466" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZlaTzwbLE975FyVB26VVagCMvzTwJtUyCiYNCNHgJ4EQJKjmv5ZKP0HbtbK1zuJQbWOPVz7iJAD9kLUywTm3LnwsuIzeT9OSlxtjQ-5a2uDCcelbPf8fSRueLlKwQwm6yxWVSTIbi22g/s320/Witbank-20120212-00414.jpg" border="0" /></div><br /><div>Just some pictures of me and DJ having fun at the supermarket with the Star War masks while Kim was buying groceries.</div><br /><div></div><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_XaJ8kknYq6u-pap2GyZ15HKaFklX4XdFfwFoE_6AvkQfkZFSf1NVBOVnycm3ZS14RPl7zEqh4VxBEHWqewEqZEAjqg3D3ueKPoD0eLnvG8UyzhUToEl9wOyCi5DFRpYVktNZ3qP5qqM/s1600/IMG-20120212-00412.jpg"><img id="BLOGGER_PHOTO_ID_5711280902132210802" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_XaJ8kknYq6u-pap2GyZ15HKaFklX4XdFfwFoE_6AvkQfkZFSf1NVBOVnycm3ZS14RPl7zEqh4VxBEHWqewEqZEAjqg3D3ueKPoD0eLnvG8UyzhUToEl9wOyCi5DFRpYVktNZ3qP5qqM/s320/IMG-20120212-00412.jpg" border="0" /></a><br /><br /><div><br /><div><img id="BLOGGER_PHOTO_ID_5711280870626708802" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYF2IZg1QB26S0c2zIFDvf5YReU9Uyp3U0lV7j0_UvIxdf9HpaYLnbm4litJtqvohCApETyoks1I5p4HF3cTSve3FZcOtfiIiECYjUq4S_Xfb9YqGLzMvsCKHlLYeL5TCo4bbbuZCYfpY/s320/Witbank-20120212-00415.jpg" border="0" /> <br /><div><br /><div><br /><div></div></div></div></div></div></div></div></div>Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com3tag:blogger.com,1999:blog-5048252237314429317.post-20938460499891062482011-12-19T20:03:00.005+02:002011-12-19T20:50:00.353+02:00So much for a Race Schedule<iframe src="http://connect.garmin.com:80/activity/embed/134730021" frameborder="0" width="465" height="548"></iframe><br />Should have known, as soon as I "plan" my race schedule for 2012 I get an email informing me that our company's annual management conference is the same weekend as the Prestige Ultra in February, so much for planning your races three months ahead.<br /><br />Above is the Garmin Connect download of my run on Thursday, one of those runs where it just felt great and the longer into the run the more comfortable I felt.<br /><br />Even thou I'm right in the middle of the Holiday season I am enjoying my training and to be honest it's been a while since I've been this committed to training. Think I found some Mojo going into the new season building towards IMSA 2012.<br /><br />One of the reasons may be that I am taking two weeks leave during the first two weeks of January. We are going down to KZN to our holiday flat, just as all the holiday people return to the inland.<br /><br />Spoke to my coach and we are going to bump up the training intensity and have a mini Training Camp just before IM70.3 during my two week holiday down at the coast. Running and Biking is sorted, just need a swim coach to help me with my technique. Really looking forward to some serious training and where I don't have to start at 4am to be done before going to work.<br /><br />Training from last week looked something like this, no high volume but heavy interval/intensity stuff:<br />Monday: Run-1h00, Swim 2000m<br />Tuesday: Bike 1h30<br />Wednesday: Swim 2000m<br />Thursday: Run 1h30<br />Friday: Bike 1h30<br />Saturday: Rest<br />Sunday: Brick 4hr (3hr Bike, 1hr Run) Swim: 1 hourJohan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com1tag:blogger.com,1999:blog-5048252237314429317.post-18193886604331998942011-12-12T20:22:00.004+02:002011-12-12T21:12:16.330+02:00Good training day for a Monday<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuA_IxGiJs9ismJZvLVYq06GNrfKoX6I0apSDzQF7-V3noXzr5k-JDvCk-px_2s22BIrLjj4kzcYg2uBPnmkOa1a5pGuApAQjTAK_yodIzjOiW8dR9l2vRpmAF1aKyTtfXh0WHOmFFJ4E/s1600/Witbank-20111205-00304.jpg"><img id="BLOGGER_PHOTO_ID_5685309073989137010" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuA_IxGiJs9ismJZvLVYq06GNrfKoX6I0apSDzQF7-V3noXzr5k-JDvCk-px_2s22BIrLjj4kzcYg2uBPnmkOa1a5pGuApAQjTAK_yodIzjOiW8dR9l2vRpmAF1aKyTtfXh0WHOmFFJ4E/s320/Witbank-20111205-00304.jpg" border="0" /></a>Had a good training day today for a Monday which is always hard after the weekends training. It started with an early morning swim session to "recover" after the weekends training. It was 3x300m, 3x200m, 3x100m, 3x50m, swimming each interval faster than the previous one during each set.<br /><br />This evening it was an one hour endurance run and I am really happy with my run form lately. could maintain a 4:35min/km pace without pushing too hard and keeping the heart rate in the zone.<br /><br />One thing I am happy about is having a coach who is not one that sent you generic programs but analyse your Power/Pace Data and schedule training accordingly and also change your schedule should things not go according to plan.<br /><br />Been with CTS coaching now for just over 18 months and I am so happy with my coach. After my below par performance on the bike at 5i50 in August me and my coach discussed it and decided to focus on the bike especially when it is a hilly course. I can really see a big improvement on my bike these last few weeks without neglecting my run.<br /><br />I also did a Retul bike fit about a month ago, something I should have done a long time ago. Almost the case of trying to get the perfect fit and then you start all these little tweaks only to move further away from the perfect fit.<br /><br /><p>Reminds me of the comic where the guy thinks his table is too high and decide to saw of a few inches of each leg but then ends up with an uneven table. In the end he ends up with a table without any legs, almost something like the picture below.</p><img id="BLOGGER_PHOTO_ID_5685319045252219538" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 257px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7vN_EaZBMtc40FnGCMQUCnrb7FiXXJ0YnogPPZEp9-cSSOWkQss9YN7yc_MiPiF_g1T-cfVKweOmYQMvUtDb4ZFZI2Cw2r7eIqwveHiwGUrvv6hzrGBKQR2_szS8nhPaDng0jpygBtKM/s320/sat0068l.jpg" border="0" /><br />Finalized my race schedule (if there is such a thing as finalizing a schedule for an age grouper) for the first few months of 2012 but can still throw in some smaller races.<br /><br />Look something like this:<br />22 January: IM70.3 South Africa<br />28 January: Xterra Buffelspoort( moving over to the dirty part of Triathlon)<br />19 February: Prestige Ultra( Half Ironman)<br />25 February: Xterra Grabouw<br />11 March: Buffelspoort Ultra ( Half Ironman)<br />22 April IM South Africa<br /><br />The picture at the top was Kim's birthday cake last week. As a surprise and joke I asked my mother the morning of her birthday to quickly bake her a cake with a TV and the satellite TV remote for the evenings get together.<br /><br />Kim quite enjoy watching TV and I don't think there is too many people who's memory of the decoder are full from all the programs recorded and as she delete a program she watched she records a new one.Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com0tag:blogger.com,1999:blog-5048252237314429317.post-28211335153172581002011-12-11T17:41:00.000+02:002011-12-11T18:21:42.066+02:00Good to be Back<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq_RNarTCfOfO18Pl3wZZSrCL1R_qkj3EDWzTl3DO5uosg2QQSiPtv-BhEEKPSCmpO-ig1jmBlVEuV0lGjbHJCpMoz2BXU1F6CbzP0k91YQV2mo0vHU0CTFq8q_-KacN2qURhVIiMk19Q/s1600/IMG00364-20111210-1407.jpg"><img id="BLOGGER_PHOTO_ID_5684904631088658754" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq_RNarTCfOfO18Pl3wZZSrCL1R_qkj3EDWzTl3DO5uosg2QQSiPtv-BhEEKPSCmpO-ig1jmBlVEuV0lGjbHJCpMoz2BXU1F6CbzP0k91YQV2mo0vHU0CTFq8q_-KacN2qURhVIiMk19Q/s320/IMG00364-20111210-1407.jpg" border="0" /></a>When family and friends start asking why you don't blog anymore and you're excuse is "I'm too busy" you know you need to get back at it. Especially if you're the one telling everybody who say they don't have time to train, that you need to make time.<br /><br /><div>Well I need to make time to blog again. The last few months were just hectic and what I thought would be a "normal" racing season turned out to be just insane.<br /><br /><div>Apart from work that kept me busy we decided to move to Trichardt, the town I work in and put the house on the market in Witbank. Traveling everyday more than 100km's one way to work is not easy and "wasting" more than 2 hours a day on the road is not very productive. Having the house up for sale has put some extra strain on me.</div><br /><br /><div>Well things didn't work out as we planned and after two serious buyers pulled out and we reached the end of 2011, we are not moving anymore.</div><br /><br /><div>Don't want to rent property and get someone to rent ours. We've done that some time ago with one of our properties and it was a disaster. We also don't want DJ to be worrying what will happen.</div><br /><br /><div>The whole idea of moving at year end was to give DJ a smooth transition from primary to high school. Instead we have now enrolled her at Curro Private school in Witbank to begin her high school career. While I'm talking about DJ, just need to share this with you.</div><br /><br /><div>At the Merit awards evening of her school beginning of November, DJ made us so proud. She was named best Academic learner, Most versatile learner and most promising Hockey player of the year and also received the subject prizes in eight of the nine subject for the learner with the highest grade mark. she also received the prize for best Revue learner. </div><br /><br /><div>Below is a picture of her with all her trophies just as we got home after the awards. Her average for the year in all of her nine subjects was 90% with her best subject being Social Science with an average of 98% and her lowest grade was 84% for EBW.</div><br /><br /><div><img id="BLOGGER_PHOTO_ID_5684904634432606914" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXIzrAnEQBiNyqoTHUAZ7isLRQj1CS1NlgTMQKzrtCkCehkZ4Q7SGK3ddxcTmXSptIm-zFep2CUe5yx4rTKxG0kkWG5hXeKUQMqvE-GydKdstvfgaWajEchjpZe57lGFgDJoBLxIGUh5k/s320/IMG-20111110-00288.jpg" border="0" /></div><br /><br /><div>Therefor I am biting the bullet and will still travel next year, the house is still in the market but we will wait patiently and what happens happen. I've done my 20 hours plus training in the past and was traveling then so it is just a case of getting back into the routine and focus again.</div><br /><br /><div>On the Triathlon front it is going OK. After the 5i50 race in August I did the Afriman long distance duathlon in October and finished on the podium in 3rd place in my category and 11th overall. Then it was time for the 11Global race at Sun City. It was an Olympic distance race and I missed the podium by 20sec and finished 4th in my age group.</div><br /><br /><div>What was encouraging is I had the best run split by almost 3minutes in my age group and my biking was on par.</div><br /><br /><div>My next race is Ironman70.3 South Africa on the 22 of January in East London. Didn't do the race this year due to my knee opp but looking forward to having a go at the very challenging race course.</div><br /><br /><div>Well enough for today, another post tomorrow about my racing schedule and plans for 2012 and also about the advantages of working with a coach. </div></div>Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com6tag:blogger.com,1999:blog-5048252237314429317.post-71339401980246229702011-08-14T19:51:00.000+02:002011-08-14T18:50:33.861+02:00Open Season<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT-9dtv1iGKdTphfOIPG1OICYv7riezdZpgPlwo_m7HoQKVnvKvODfx-8_CFQSqE7DgKXyaY6l8PUTu7qlOx50l4b7SgnDFzjKOkASftTMxaFNwYaeO2KYz7cReHfkyzWVNBXctKdQazo/s1600/DSC07929.JPG"><img id="BLOGGER_PHOTO_ID_5640743281632658450" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT-9dtv1iGKdTphfOIPG1OICYv7riezdZpgPlwo_m7HoQKVnvKvODfx-8_CFQSqE7DgKXyaY6l8PUTu7qlOx50l4b7SgnDFzjKOkASftTMxaFNwYaeO2KYz7cReHfkyzWVNBXctKdQazo/s320/DSC07929.JPG" border="0" /></a>
<br /><div>Yesterday was my first Triathlon race after Winter and it went OK. Before going into details here's the result.
<br />
<br />
<br /><div>It was the first race in SA under the 5150 banner and for those wondering why 5150. It's a 1.5km swim, 40km bike and 10km run, adding them all up gets you to 51.50.</div>
<br />
<br />
<br /><div>The 40-44 age group had 69 entrants and I finished in 5th place and was also 25th overall.</div>
<br />
<br />
<br /><div>Time: 2h19:13</div>
<br />
<br /><div>Swim: 23:12 (new PB)</div>
<br /><div>T1: 1:17</div>
<br /><div>Bike: 1h14:22 (disappointing)
<br />T2: 00:46</div>
<br /><div>Run: 39:34 (happy with sub 4min/km pace)</div>
<br />
<br />
<br /><div>Achieving a top 10 in my age group also meant that I qualified for the 2012 Hy-Vee Triathlon in Des Moines, US.</div>
<br />
<br />
<br /><div>The long version about the race: </div>
<br />
<br />
<br /><div>Overall I am happy, especially with my swim time, although it is still slow (15th in age group and 109th overall) but considering the amount of time spend in the pool this Winter I can only improve. Only disappointing thing at race venue was that swim was held in the resorts cable ski dam with the bottom not very deep. A lot of athletes just stood up if they got tired and walk for a bit before starting to swim. Happened a few times that I swam into someone standing in the middle of the dam, taking a breather.</div><img id="BLOGGER_PHOTO_ID_5640743283444144034" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkd4FOdzhnptdKP2ihnqKemMA5OFzs3xQ27BYcPPDXiHrdLx4pcMsxdH1wOnDx_XjP2fe81CZrwQpcTtIoBJsM_Dh200hvnG8dRjKMf4nepkF05j7yEhyphenhyphen2Pvu-dQ0xs0lvev1XQSbJ-m4/s320/DSC07941.JPG" border="0" />
<br /><div>The Bike leg was disappointing as I usually use this to catch people after the swim. Don't know what it was but I just couldn't find my legs for the first 30km and only in the last 10km could I up the pace and reel people in. </div><img id="BLOGGER_PHOTO_ID_5640743687075859090" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK5p0sXcN2syp8pnsfkWafx5tkW1HR0Gk6ZPdvwjDr9eT6e5v44b1IORBDEKegXEjK7r2cJdz5fJ2TzLl_KKAEg7umh2eRNFXwDZcrNBbkAfEqPbdMB90mAAZDw_PzgWcUTeLlr4DtgYw/s320/DSC07948.JPG" border="0" />
<br /><div>My average watts was a disappointing 223 for 1h14's work and if you compare that to the 245w I maintained at IM for 5 hours it was disappointing. My 1 hour average should have been in the 300 range if it was a "normal" day but could still manage the 7th fastest AG time and but only 29th fastest time overall</div>
<br />
<br /><div>The bike course was a two lap affair with a constant 10km climb on the out lap and then cruising back home to do the second lap. In my view the course was not great and not very safe. It was a single carriage way whereby the placed cones less that two meters on either side with public cars making use of the middle section.</div>
<br />
<br />
<br /><div>First of all the space was not enough to pass someone and if you went on the outside of the cones the Marshall's would yell at you to stay within the cones, making it very difficult to pass someone if they didn't keep to the extreme side of the road.</div>
<br />
<br />
<br /><div>On the return leg coming downhill it was also dangerous. Not great if you are going at 60+ km/h and need to pass someone within the cone section and cars using the middle section.</div>
<br />
<br />
<br /><div>The run was good and I am happy with my pace even on the flat course. Manage 2nd fastest split on run in Age Group and 14th fastest overall</div>
<br />
<br />
<br /><div></div><img id="BLOGGER_PHOTO_ID_5640743691466380114" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIMcprFKeBlDX18Ecnxg-82R935gYXohpCjOnLODIwcgvjNIznbOI9yYWHj7IJ0o3QINHvJclhS47YMJMN0ADnnsMgXvZZQi2ICHiC5TI_1qiI9soxlE0y86hDzZ9AIjAzZsqdVca51zA/s320/DSC07968.JPG" border="0" /><img id="BLOGGER_PHOTO_ID_5640743692767274098" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgof3O6j6sP1YV3DXAB2abNdvNGNahyphenhyphensXSWNhYlQazC9BfZMj8hx8wPhfybJlDfdlTGckNgTzZ5-8SrpmzrwvtzRSwTueMjkxzscwOndn_62KDvrH4JUjfQ1w6Vj6hyRrHiQT0Rg7OB16A/s320/DSC07975.JPG" border="0" />
<br /><div>After the race we had a nice BBQ and relaxing at the Chalet and this morning we first spend some time at the heated pool before coming home after a great for the weekend.</div>
<br />
<br />
<br /><div><img id="BLOGGER_PHOTO_ID_5640743695851193474" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBwTDIt-EEWTzVULLBz2B2ueHlZxSNYD5yeOqkp2MwiX1qlZdlE6TNHeNLbAyd9IGIXERkfSYkhqA6McEOwHZzbFZ4DPtcRtjMkRXYrWqZuEm5b8A16iPZ6qvFDEYEWJU6dDTn8zYmFAU/s320/DSC07981.JPG" border="0" /><img id="BLOGGER_PHOTO_ID_5640743696394976610" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbuhMDSD8b4WjvJRWrY8Kfi_1a3MUHE1VNnKSQzi0zJBDRI4lFeTeT8LVQXOY4XqLtChahYe4vpTG2pxqaZHkYsofVLAvEbh2-lAkAjD8fSEnaBI8uN1H1ix6h5_bLM8wAIib89a4FxwU/s320/DSC07983.JPG" border="0" /><img id="BLOGGER_PHOTO_ID_5640743998706199522" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY2OWzYVdsj3SrsJtABQRKXWvAIUAFB0rDESRFTR8GuWIqLMFspIwhB6iAtT53wT5hlRhtP0W7r5i5R-lTSzZjqfYqTz2VWDyGsu7VtFLR4xMLBAYrEiQcvJem3c6AQPDfA1Idx7prH_4/s320/DSC07988.JPG" border="0" /><img id="BLOGGER_PHOTO_ID_5640743996547568498" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi5NvWn3cBDz1CE5sgeaSDclrmvJpMmj9tP0kjEfFp3YadIHON0UNaCB-V59zfT_45UrkrxKtcojqYsoGLeXubR2e0lUJJbpLr2QVCbYfG-ZyU1Zjl6uTEws2VzMm0LLvsrBHNUdB0GYU/s320/DSC07996.JPG" border="0" /></div>
<br /><div>Below are just some pictures of our trip last weekend down to KZN where DJ danced and some other pictures of the past month.
<br /><img id="BLOGGER_PHOTO_ID_5640743281216699922" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_4IhWgBbdEirnry6IfbVtXzGeZ_6AFWeqOhSsZspM081cRgP-Pu_WUK-bL_Z89e15Q4-axfSzmlgfQ8rvxnzBo8PWyIvXV6jeVfsV6ox6KIw0Q_NyITZxCTgP5FWVw0XE1eTMF-3g98w/s320/DSC07521.JPG" border="0" />Another BBQ
<br /><img id="BLOGGER_PHOTO_ID_5640743279708916002" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjybOuz_3Xl_NxTAe_NHZxjjzUz9FkRtGbk6W_p5ria1QxX7hTOxheJY1pJFtip93Uss7mHLIZNodcOu5nZbWu0DcZJECh7wZW3WfTpzwSvLUiV1KQfj83S-zE-0eGJqKOvZz9hOKXFlVI/s320/DSC07532.JPG" border="0" />Someone getting baptised in the sea as me and DJ went for a early morning walk.
<br /><img id="BLOGGER_PHOTO_ID_5640743275152380962" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH4E6EuFQgF68yqMPZa6xx8tnAHn1CRSkCcZxd1TscDHhZtiNYKuVxI5BwpOuo3AJllx0XRpkQ6ucTJayf64SKN89XCSjFg8QMhuZJEGGeFhjaM25M3wzG5Uc_3dTThAA2GXU5mLiEKbY/s320/DSC07504.JPG" border="0" />Bought myself some wheel covers for my Zipp808. According to their website the 808 with wheel covers have less drag and are faster than a sub 9 disc (will see). Didn't use them this weekend but must say on my training ride last week they felt good (had a Zipp disc and a 1080 and they do feel good and I can still use my Powertap)
<br /></div>
<br />
<br />
<br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimO_WSjCs1Il9o9jbGo0dX3FfiLo2_HvrJCHEf7RTXxzzr7a73WTXS6LeDX3zrL02ZG56KbW5lRNP6njhg_Bt3LlQUeenITlm0g2oX6uDVY5IS3Xk65zn7O9iurIZlsD6nvZ3B-hO-uD0/s1600/Witbank-20110731-00135.jpg"><img id="BLOGGER_PHOTO_ID_5635577785290801970" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimO_WSjCs1Il9o9jbGo0dX3FfiLo2_HvrJCHEf7RTXxzzr7a73WTXS6LeDX3zrL02ZG56KbW5lRNP6njhg_Bt3LlQUeenITlm0g2oX6uDVY5IS3Xk65zn7O9iurIZlsD6nvZ3B-hO-uD0/s320/Witbank-20110731-00135.jpg" border="0" /></a> Also got myself a 12-27 rear cassette to start training with it and get use to the hills waiting at IM70.3 Phuket<img id="BLOGGER_PHOTO_ID_5635575875525935218" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgecs8O1PMG-dAPsklZU4eAzdnBFKah2ZW_odpBWHxCWv8lC7xS_hc8TG5Mhlm5LZb43tQ426nCYZZoKkFkbVJM0tdC9HuSAmdv0ah7jKr8EtRMctJK5TUgrnOWc9rcJ_Air6-c5YyAHRk/s320/IMG-20110731-00134.jpg" border="0" />My new Oakley's with prescription lenses, must say they are awesome and just great, especially on the bike.
<br />
<br />
<br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-fcBGn-LhAWBySileqhJsG3Of9_QRPl7oDW5bUOCYfS3zbUJK99DODqRIe7GzS4XNt_w-utxSnav_ggCvVfccVXCb8ibv8sQ5vuusjjxKlJ-vGIKA9YSkoKkWVmDuLTkoch-GP5km_xM/s1600/Witbank-20110714-00107.jpg"><img id="BLOGGER_PHOTO_ID_5635575879707250386" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-fcBGn-LhAWBySileqhJsG3Of9_QRPl7oDW5bUOCYfS3zbUJK99DODqRIe7GzS4XNt_w-utxSnav_ggCvVfccVXCb8ibv8sQ5vuusjjxKlJ-vGIKA9YSkoKkWVmDuLTkoch-GP5km_xM/s320/Witbank-20110714-00107.jpg" border="0" /></a>My Sister's new dog, another addition to the 4 dogs, 4 cats and 2 chameleons we already have
<br />
<br />
<br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG1a-8RthmQP93FgPniab3KkwwXHv6_Yhi-b9FG9HXvudSlD_RYoIAXSr_AX0d5NQNPm2xha6BjJGe364YGKMIRDGgsAhSv3Jh3oSGPuCJhbdimYjzX4s06m5dkHd42c5FcPwXuYEjipU/s1600/Witbank-20110710-00097.jpg"><img id="BLOGGER_PHOTO_ID_5635575878473898018" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG1a-8RthmQP93FgPniab3KkwwXHv6_Yhi-b9FG9HXvudSlD_RYoIAXSr_AX0d5NQNPm2xha6BjJGe364YGKMIRDGgsAhSv3Jh3oSGPuCJhbdimYjzX4s06m5dkHd42c5FcPwXuYEjipU/s320/Witbank-20110710-00097.jpg" border="0" /></a>
<br />
<br />
<br /><div>Another challenging trip to work, thought the mist would be gone by now but still some morning with heavy mist.
<br /><img id="BLOGGER_PHOTO_ID_5635575872797347266" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijubeaRKz68AM-WS_3wiMLt6UIyaCaHVseKMmw_TcAikTCa4WnAbAcXOa_eXKaASCLq37725IGRxxw8-MMcbmOHRR3fly65nJpIcqUtCz767phM8xVjx1XYz_8ZlC07N3lVIEW2mSpcuQ/s320/IMG-20110728-00131.jpg" border="0" />Now you don't see anything and then within seconds, BAM, a car just in front of you.
<br />
<br />
<br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKyW6KWATF3rXJxvITxbJ8qDmMCP0WZScf-t_8G9_1NiszrsmBglaeT9dOoM3hbJX1Sg03Ha4rQzb1StOhV2V6SYFCuhv1j7cI4F6dd563_Q5BJ_t2rJ2hITdj-VnELcpsK-bZmXp6AWk/s1600/IMG-20110728-00132.jpg"><img id="BLOGGER_PHOTO_ID_5635575870079703426" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKyW6KWATF3rXJxvITxbJ8qDmMCP0WZScf-t_8G9_1NiszrsmBglaeT9dOoM3hbJX1Sg03Ha4rQzb1StOhV2V6SYFCuhv1j7cI4F6dd563_Q5BJ_t2rJ2hITdj-VnELcpsK-bZmXp6AWk/s320/IMG-20110728-00132.jpg" border="0" /></a>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br /></div></div></div></div></div></div>
<br />Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com7tag:blogger.com,1999:blog-5048252237314429317.post-5871682123183311612011-07-11T18:03:00.002+02:002011-07-11T18:30:55.899+02:00P4 Mountain Bike<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUrGgdeRJcwpm7o6FZ1eL3127wwGbPYB77aJKw4Dx-F03_iuogirogdgQ5SMEHYnpZTN26G44E7cPEjAqAgPrJV6mhrtDIKVmETW_HOa1pqpQbdWSU0xTDw5MckiCuYrTpo3XQUY5JDug/s1600/IMG-20110704-00085.jpg"><img id="BLOGGER_PHOTO_ID_5628126231958238514" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUrGgdeRJcwpm7o6FZ1eL3127wwGbPYB77aJKw4Dx-F03_iuogirogdgQ5SMEHYnpZTN26G44E7cPEjAqAgPrJV6mhrtDIKVmETW_HOa1pqpQbdWSU0xTDw5MckiCuYrTpo3XQUY5JDug/s320/IMG-20110704-00085.jpg" border="0" /></a> Finally decided this past weekend that I just can't ride the Zaaihoek loop with my bike anymore unless I want to end up in Hospital or dead very soon.<br /><br />The Zaaihoek road is ideal for intervals as it's 10km out before it becomes a gravel road, making it an ideal 20km loop. There are also no major hills with just some rolling hills, making it perfect. The only problem is a coal mine opened some time ago on this road just before the tar section ends which made it a bit dangerous. But lately another two mines opened on this road and it is now just not safe anymore.<br /><br />During Saturday's ride I almost got taken out twice by truck drivers. The second time was so close as one truck driver overtook the other one and luckily I looked back just in time to see what's heading my way and had to go off road losing all my water bottles, all gadgets on my bike and almost had a nasty fall. Going at full speed on the tar in the aero position and then suddenly going off road on a TT bike is not a pleasant experience.<br /><br />The wind was also hectic and add to that a truck driver flying past you, it just spell disaster. The problem with this piece of road and frankly with most roads in and around Witbank is that there is no yellow line section.<br /><br />Otherwise training is going really well and last week was not a big mileage week but shorter sessions with a lot of speed and power work.<br />The only issue I have is the swimming pool heater pump is broken again. Same as last year so I guess it is going to be wetsuit swimming until summer as I can't see them fixing the pump soon if I go by last year's experience. Last year it took them almost a month to fix it.<br /><br />Picture at the top is the new book by Macca, everyone is talking about. So far it is not a bad read and I quite enjoy it.Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com3tag:blogger.com,1999:blog-5048252237314429317.post-49362438708280197382011-06-26T17:36:00.005+02:002011-06-26T18:21:49.378+02:00Bombs Away<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxpi-Qe6MPFeuD9UxD8wO6SJhc14zsw_TbftE9Tqa54_CiJ0KjUa9n9jFtvhIlKINhRryBnRdcOhICDHVfFqhFPkgdTDVdk7nE0r4ZfMsw-IazzNrHAILFgy4qtlxQFRZzJOlxdrbZCXk/s1600/DSC07480.JPG"><img id="BLOGGER_PHOTO_ID_5622562910549843810" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxpi-Qe6MPFeuD9UxD8wO6SJhc14zsw_TbftE9Tqa54_CiJ0KjUa9n9jFtvhIlKINhRryBnRdcOhICDHVfFqhFPkgdTDVdk7nE0r4ZfMsw-IazzNrHAILFgy4qtlxQFRZzJOlxdrbZCXk/s320/DSC07480.JPG" border="0" /></a> <br /><div>Did a 4 hour brick session earlier today, biking 3 hours and a 1 hour run afterwards. It was so cold and windy out there but I just couldn't imagine doing the bike session indoors on the trainer.</div><br /><div>Doing too much indoor bike sessions during the week, so I decided to siu and go outside with 5 layers of cycling gear. The weatherman wasn't wrong when he said 1c and with the wind chill factor it will feel like -5c. Luckily it got better later on.</div><br /><div>Just after my turnaround at the 90 minute mark I could feel that I must have or are busy getting a flat. I stopped and the front tire was almost flat. Instead of changing tyres I decided to use a "bomb" to inflate it. It was just to cold to change the tire.</div><br /><div>I rode about 15km and had to stop again to use another bomb. Why I didn't just change the tyre, I don't know. Got to the house without changing the tyre but used all of the three bombs I had in my bag.</div><br /><div>This was my first ride on my TT bike in I don't know how long. Lately I have only used the road bike and the Mountain bike. Need to use it more often before my race in August for the muscles to get use to the TT position.</div><br /><div>Picture at the top is what saved my on my run the other day. I always carry three things with me when I bike or run. Obviously my house keys (with my Gym tag attached), some money and my small pepper spray canaster.</div><br /><div>Runners will know the feeling but as I ran minding my own business I suddenly got this funny feeling and semi cramp and knew this is it. Time to pay a little visit to the toilet and this can't wait another hour, it is now or never. Lucky me, my gym tag is attached to my house keys and I was about 2km from the gym. What was an endurance run became a sprint session.</div><br /><div>Got to the gym just in time, funny look from the receptionist but job done and I could carry on with my run at endurance pace.</div><br /><div></div><br /><div>Coach made me do a different kind of brick session on Tuesday and when I looked at it first I didn't know it will be that hard. Maybe something you can try. Was a 2h30 brick session with a 1h30 bike and a hour run. It was done as follows: </div><br /><div>Bike: 30 minutes at endurance pace, 30 minutes Time Trail pace, 30 minutes endurance pace</div><br /><div>Run: 15minutes at marathon pace, 30 minutes at 10km race pace, 15 minutes at marathon pace</div><br /><div></div><br /><div>Is much harder than what it looks like on paper<img id="BLOGGER_PHOTO_ID_5622562910940977970" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim6w182JPVZdeAIQYf7ak6jq2gIoZzLuKPypMJCzaFC7l364gD5aKYPSZOtpHCU4W8UgimnRbrq3QOt-ZRfUzXBRO0hqMv_T1jctxhyKkItyG7VYdVfue-QqZCIcvQDq0GM-21PLCTHuM/s320/DSC07482.JPG" border="0" /></div><br /><div>Finally here is a pic of me at DJ's Golf day where I played for the 1st time again in 20 years with the Clubs I bought at a Pawn shop twenty years ago. Who needs a bag full of Clubs when you can play with 5 Clubs.</div></div>Johan Stemmethttp://www.blogger.com/profile/09099634840682016224noreply@blogger.com2