edith's blog

2012-03-04T13:09:00.000+01:00

five top triathlon coaches shared their thoughts...great read!

ore 6...del mattino...si nuota

2012-03-02T16:47:00.000+01:00

anche oggi mi hanno chiesto: come fai ad alzarti alle 5:30 e tuffarti alle 6 del mattino in acqua?

risposta semplice: amo quello che faccio

e la colazione dopo é una delizia non da sottovalutare :-)

buon nuoto a tutti!

IM china memory

2012-03-01T21:21:00.000+01:00

today I got a mail from a very special person...ehehe...finkyboy ;-)

a few pics of IM china...the last real adventure...we agree on that, right finkyboy?

thanx for sharing and... I'm grateful for all this experiences I made around the globe !

toscana

2012-02-28T21:36:00.001+01:00

last week we held our first pro train camp in tuscany, you can find some pics on our homepage

here a few "other" photos from san vincenzo and surroundings...

nuoto piscina: all.forza

2012-02-15T10:24:00.001+01:00

nuoto piscina: all.forza per ironfrini in Garmin Connect - Dettagli

ecco il file del primo test garmin FR910xt in piscina coperta 25m a casa mia, merano!

l'allenamento era di 5km, nel file non sono registrati 400m di gambe con tavoletta, che ovviamente il 910 non registra

questi i dettagli dell'allenamento:
400risc.
8x50 stile libero braccia con pull
400 gambe
15 x 200: 5 x 200 stile libero solo laccio
5 x 200 stile libero pull, laccio e palette
5 x 200 stile libero palette
200 facili
4x100 misti
200 defa
a voi l'interpretazione :-)
io aggiungo solo....UNA FIGATA questo 910xt! e ancora tutto da scoprire :-)

all good things come to an end

2012-02-11T00:02:00.000+01:00

after 3 weeks for me and 1 week for the group it's time to leave playitas! we had a great time here, lots of training, but also lots of fun :-)

thanks to all of you freaky people!

mary ready to swim

stefano checking out water temperature

on our last ride, going long up to corralejo

what a view...

dinner discussions

a good day comes to an end

and...all good things come to an end !

a playitas con il gruppo

2012-02-08T13:21:00.000+01:00

da sabato scorso qui al playitas si é aggiunto a me un gruppo di atleti/amici e da lí il divertimento non manca :-)

ma ovviamente siamo qui per allenarci e quindi avanti con nuoto, bici, corsa, palestra....sempre con il sorriso sulle labbra!

siete un gran bel gruppo gabi, mary, stefano, alberto, massimo e willy!

la giornata inizia con una buona e "sana" colazione, vero alberto?

poi si corre...

gabi giá in splendida forma!

i tre moschettieri :-)

le nostre amate bici ci aspettano...

oh, ma arrivano o no?

che belliiiiiiii che siamo ;-)

pausa caffè ci vuole!

la lunga giornata si conclude con il nuoto e la coach é soddisfatta :-)

nothing better than a solid brekkie

2012-02-03T22:22:00.000+01:00

I think every athlete likes good food, we care a lot about healthy eating, which supplies us with essential nutrients! so, nothing better than a solid breakfast before a hard working and training day :-)

I mostly like cereals, nuts, seeds, some dried fruit mixed up with soy milk and natural yoghurt accompanied with fresh fruit, eggs are fine, some bread too and of course a cup of coffee..or two

well, here at playitas it's easy, the buffet offers a wide range of fresh food, except my beloved tahini :-)

but also back home I take time to prepare a nice brekkie in order to assure the right energy supply for the day! so take your time, your body will be thankful!

1vigor' s new look

2012-02-02T23:11:00.000+01:00

1vigor has a new look and there are exciting news: at 15th of march there will be released a windows phone app that will add gps functionality and sync with the 1vigor log

the app will also provide a link to content, including a link to my article :-)

and after that the app will be localized to german and italian!

keep in touch

band only swimming

2012-01-31T21:54:00.001+01:00

this means swimming with a little nasty band around the ankles and no pull buoy :-)

it can simply be made out of an old bike tube tied in a knot and placed around your ankle so that it prevents you from kicking!

this swimming drills are very effective because we have to exhibit proper body position, higher stroke rate and effective propulsion!

you will quickly learn if one of those aspects is lacking...

-over glide and you will sink

-low stroke rate and you will sink

-poor body position and you will sink

-not a good hold on water with the forearm and you know what? you will sink :-)

the good thing is that if you are able to make it across the pool, you are doing right! simple!

just start with 25m repetitions and build up slowly to 50m, it will make you a more powerful swimmer

actually I'm doing a lot of band only swimming here at palyitas ;-)

lighthouse run

2012-01-28T14:54:00.001+01:00

diesmal möchte ich euch ein typisches training hier in meinem trainingslager auf fuerteventura vorstellen: den morgendlichen lauf zum leuchtturm! die strecke ist eine 13 km lange wendepunktstrecke und führt vom playitas sportresort zum leuchtturm hinauf (gut 300hm) und wieder zurück!

sinn der sache: spezifisches krafttraining, in der steigung konzentrisch, runter dann exzentrisch und das alles nüchtern am morgen, start bei dunkelheit und ankunft am leuchtturm bei sonnenaufgang :-)

questa volta vi vorrei presentare un'allenamento tipico che sto facendo qui a fuerteventura: la corsa mattutina fino al faro! questo percorso é lungo 13km e porta dal resort playitas fino al faro e ritorno (ca. 300m disl.)!

obiettivo: forza specifica, in salita concentrica e in discesa eccentrica il tutto a digiuno la mattina presto, partendo al buio e arrivando puntuale al sorgere de sole al faro :-)

fuerteventura-corsa forza salita lighthouse per ironfrini in Garmin Connect - Dettagli

sh*t triathletes say

2012-01-26T22:29:00.000+01:00

have fun :-)

shift focus

2012-01-26T21:46:00.000+01:00

shift focus will present interesting scientific thoughts, people who think out of the box...fun and humor will coexist...to entertain you and to inform you...stay tuned on this new independent platform of the biestmilch bunch of people! I love it!

playitas again

2012-01-23T17:35:00.000+01:00

last saturday I arrived at playitas for my 2nd stage of the year! so another great training block is waiting for me and I will enjoy every minute here :-)

the video shows a downhill section of the tough challenge fuerteventura bike course!

biest of friends

2012-01-22T22:45:00.000+01:00

biest of friends by biestmilch: we are a bunch of people within the triathlon community with similar mindsets, our approach to the body, to sport and training is a holistic one.

our way of gaining more knowledge is rooted in science not in esotericism, science that may not yet have reached textbooks.
biestmilch (bovine colostrum) as a substance stands for this way of looking at things, it is more than a natural remedy, it became a brand and an attitude to life.

we are driven by creating good content. being authentic and loyal is our goal knowing very well that these are properties one has to work for every day anew.

so, come and join us at our facebook group, discussing interesting topics and get some advice from the biest of the best, the biestmilch professional athletes!

this hurts a lot: RIP sarah

2012-01-20T21:14:00.000+01:00

http://vimeo.com/35364829

creep

2012-01-20T07:23:00.000+01:00

yesterday a special friend sent me this song: we all can be "fucking special" if we want to be :-)

run run run

thanks daniel!

special thanks to eddie metro for this one...

2012-01-18T22:49:00.000+01:00

lucullus

2012-01-14T17:33:00.000+01:00

ammetto che mi piace uscire a mangiare bene e gustarmi qualche piatto raffinato

in alto adige siamo fortunati ad avere ristoranti di alta qualità, premiati con stelle michelin o nominati dal gambero rosso

ecco il mio menú di qualche sera fá...

polipo con pomodorini piccanti e paté di olive nere

filetto di bue con puré di patate e carciofini

tortina di mele golden delicious con pinoli e gelato alla cannella

il tutto accompagnato da un bicchiere di rosso cuvée merlot-cabernet

direi una cena con nutrienti essenziali e adatta agli aleti ;-)

shiny moments

2012-01-11T22:10:00.000+01:00

just wanted to share with you one of the moments in my life I felt very privileged...life is beautiful!

first camp almost over

2012-01-06T21:45:00.000+01:00

the first camp 2012 is almost over...just a few days to go... we established a good base over this 2 weeks, lots of km and h, but nothing with really high intensity! well, the up and down courses together with strong winds are never easy here ;-)

I managed also to get in good core workout routine and just can feel the difference, especially during run sessions! so, never forget your core area!

swimming is also great at Las Playitas, 50mt outdoor pool, good for working on tan lines too :-)))

so, what's coming next? on january, 15th, we will be at Gardacqua for our second edition of LABT3, providing swimming, biking and running lactate threshold tests! looking forward to a great day and get together with friends

see you there!

happy new year

2012-01-01T19:45:00.000+01:00

waiting for the last sunset 2011...

and then...ready for new year's eve party :-)

HAPPY NEW YEAR EVERYONE

let's start ...2012 calling

2011-12-27T21:46:00.000+01:00

after a 3 weeks rest I started preparation 2012 two days ago and lucky me...with a training camp at las playitas-fuerteventura!

I was here for the first time 3 years ago, and must admit...I didn't like it very much...too much wind, rough landscape...

but in the meantime I felt in love with this place, it's challenging and I'm enjoying every minute!

so bring on 2012!

merry x-mas

2011-12-24T10:54:00.001+01:00

thanx for sharing the passion with me
all year long

merry christmas everyone

ricordi di maglia azzurra...

2011-12-20T22:54:00.000+01:00

siccome ho deciso di ritirarmi dalla nazionale italiana di triathlon lungo, della quale ho fatto parte dal 2002 fino a quest'anno, ho pensato di mettere alcune foto di ricordo di questi bellissimi momenti, tante belle gare, tante belle medaglie:

1 oro europeo: fredericia-danimarca 2003

1 argento europeo: praga-repubblica ceca 2009

2 bronzi europei: almere-paesi bassi 2006, vitoria gasteiz-spagna 2010

1 argento mondiale a canberra-australia 2006

per non parlare delle numerose medaglie di squadra femminile, vinte insieme alle mie compagne martina dogana, manuela ianesi e valentina filipetto! grazie ragazze per le emozioni vissute insieme!

to recap 2012...

2011-12-17T09:26:00.003+01:00

the year started great: training camp at las playitas-fuerteventura! I liked it so much there that I decided to do Challenge Fuerteventura in april, but first there was planned to start race season at abu dhabi!

well, it was a miserable start...I felt sick during the race and so, after 12 years of triathlon, my first DNF happened!

after that, another training camp, with the great bunch of TriathlonTravel in egypt, we did also one week of stage bike riding throughout siani peninsula - simply great!

than I was ready for challenge fuerteventura, 3rd place! back on the road :-)

mid may I won the italian long distance championship (ITU format 4-120-30) another title in the bank!

in june we finally had the pleasure to welcome an official ironman race in italy, the 70.3 Pescara! we were waiting so long for this one...I wanted to do great and with 2nd place I was very satisfied, my race condition for the main goal of the season, IM Austria, was improving!

but w had also the pleasure, for the first time in italy, to welcome a Biestmilch venture during the pescara event, offering race packages for the participants!

everything fine....until....I snapped really bad during a run training! but it didn't swell up and it didn't hurt a lot, so the following days I continued my training sessions! I admit...there was a little hurting point above my right ankle, but you know what: we often have "little hurtings"!

one week to go for IM Austria and the pain got worse, so I decided to stop completely running...it was taper time anyway!

but during race week I could feel the pain also just walking...my physiotherapist worked hard, he tried everything...but nothing seemed to work! so there was a slightly suspicion it could be a stress fracture!

not the best to set my mind at rest 2 days before the ironman :-(

I desided to give it a go and swimming and biking went great, I was right there to battle for a top result..but the first steps out of T2 already hurts like hell!!!

I continued, more hobbling than running, for 5km....than I had to quit...couldn't even put my foot on the ground...so painful!

pure frustration! after 20 IM starts (12 x top 3 + 2 x top 8 + 6 x hawaii) I didn't want to stop this thread!

back home - diagnosed fibular stress fracture - 3 weeks plaster - 2 months without running !!!

back on the track at september and looking forward to build up for the ITU LD World Champs in Las Vegas

everything fine, foot was ok again, well of course my running shape was not 100%, but ok! I got there with my italian national team mates just a few days before the race, mood was great! on race morning the shocker: they cancelled the swim because of the cold water and air temperature! so we had to do a 120km bike time trial and a 30km run...the biggest issue for me was the air temperature: 2 C!!!!

as an asthmatic I had no chance - such cold, dry air is one of the strongest trigger - breathing hurter like hell and I was never able to achieve race pace! result: a painful 14. place!

back home, training for the season double final in thailand: Laguna Phuket Triathlon and 70.3 Phuket

I like the conditions there: hot and humid and was full of hope for a satisfying conlusion of a long triathlon year!

First race: we had to do a beach start and after a few steps I touched someone beside with my elbow, lost balance and sprawl like a hot potato, but no problem...quickly up and in the water...race was on!!

I finished 4th, which was ok, very strong pro field!

the day after this race I got a strong backache with sciatic-pain! I had also some smaller issues: skinned and swollen knees, hurting metacarpal bones...but the sciatica got worse and worse and in a few days there was the 70.3 calling!

to make it short: another painful and "not able to race" experience!

tiresome of this years issues I'm having a rest right now, planning with a lot of hope and confidence the next year :-)

a big THANK YOU

to my coach, Fabio Vedana, we reaped a lot the last years and we will continue in the future

to my long-standing partners Südtirol, Sparim, Biestmilch, Nutrilife Sport with the brands Ceepo, 2xU, ISM, Profile Design, GU Energy, Zoggs, as well as Tachezy Sanit, HM Selection, New Balance, Garmin, Limar, Vittoria, Northwave, Zeppelin and the very best bike mechanic Zanolini Bike Professional!

to all my family, friends, supporters, fans....sorry...but it will get too long to attach names, you know who you are :-)

70.3 phuket

2011-12-04T09:19:00.000+01:00

well what to say...I'm getting a little bit tired to race with physical problems all the way! the race today was another disappointment! after stress fracture in july, bronchial asthma at world champs las vegas, now strong sciatic problems!

after I have fallen flat down on my face during the last race, I got a strong backache and not only...and I was not able to improve in 6 days, so....from start to finish it was a big distress!

today, at 70.3 phuket I placed 13. among a very strong professional field, but I was never able to race, I only tried to complete and this is not really satisfying for me!!

so today I took a decision: I will never do a race, if I'm not in a good physical health!

I want to thank you all out there for the great support, for the good luck wishes and for the nice words afterwards and I feel sorry to not have been able to bring you more joy with a good result!

congrats to all the TriathlonTravel athletes, an amazing bunch of people!

phi phi island trip

2011-12-02T13:53:00.001+01:00

our thailand trip also included a short trip over to amazing phi phi island after the race, where we enjoyed a boat trip around the island and relaxing and recovering for the next race :-)

laguna phuket triathlon

2011-12-01T10:43:00.000+01:00

einen racebericht vom rennen gibt es auf meiner homepage, hier einige fotos zu training, relax und rennen unserer triathlontravel gruppe :-)

un racconto sulla gara trovate sul mio sito, qui invece alcune foto di allenamenti, relax e gara del nostro gruppo triathlontravel :-)

ready for the next trip-phuket

2011-11-19T11:07:00.000+01:00

the last weeks of preparation went well, I spent most of the time back home in meran...well...the temperature was not exactly what we triathletes like (approximate 0 C at morning and max 8 C), but my motivation for the last two races of the year was good, so no problem to go out and do what I had to do!

both races at phuket, the laguna phuket triathlon and the 70.3 phuket asia-pacific championship will show up great competitor fields, so they are exactly what I was looking for...a good possibility, after my stress fracture in july, to compete in a high class field and approach to a higher performance again!

and together with my friends of triathlontravel I'm sure we'll also have some fun under the hot thailand sun :-)

and...yes the two pics above...that's me - I did the laguna phuket triathlon in the remote 2004 ;-)

las vegas

2011-11-08T20:57:00.001+01:00

so, everything regarding my race at the ITU long distance world champs in henderson you can find on my homepage news - this time on my blog I want to share some pics of our very short trip to the Vegas strip: enjoy!

ITU long distance world champs henderson

2011-10-30T13:49:00.000+01:00

just a few days to go and I will give a kind of comeback after my stress fracture in july! accidentally this first race will be a world championship, the ITU long distance worlds at henderson (las vegas) :-)

even if I'm not yet in the same shape as I was before the injury, I'm looking forward to race again...and the last weeks of preparation went well, so I can be confident on this!

together with my italian national team mates, martina dogana, massimo cigana and matteo annovazzi we will fly to vegas on wednesday nov, 2nd and be ready to race on saturday!

even if we are a small team, I'm sure we can do well all together and represent italy's triathlon very well out there :-)

find all the infos on the official website www.lowerysmultisport.com and check back on saturday for the results!

hawaii 2011...just in pics

2011-10-15T18:50:00.002+02:00

hawaiian flower

having fun at ceepo boot with megan and belinda

with the nutrilife guys alberto and matteo, ready to ride our ceepo's

autograph session for ceepo

swim course

my gecko friend likes the breakfast eggs

ceepo katana 2012 (and I will ride it :-)

farmers market, always a treat

what's today for breakfast?

biestmilch t-day at the pier, every year the best action there

the great scott rigsby

sunset in kailua-kona

race morning breakfast while sitting at the pier

just a few minutes to the start

ready...go

julie dibens in front

will chrissie win again?

short break while cheering for the athletes

time for some purchases: kona coffee & mac nuts: I like!

very day the same...breakfast time

acai bowl...yummy

also yummy ;-)

ceepo dinner - great people!

ready for the k-swiss post race party - what a company ;-)

the most desired bow for IM athletes all over the world

IM hawaii 2011.....spectator only

2011-10-01T11:22:00.000+02:00

next monday I'm leaving for kona with strange emotions: after 6 x participating in the pro race (2002, 2003, 2004, 2007, 2009, 2010) this will be my first year as a spectator!

at the beginning of the season 2011 I decided to not take part at the chase for the WTC qualifying points for two simply, but important reasons: at the age of 40 my body needs more recovery and to rush from one race to another for collecting point wouldn't allow me to recover as much as I need....and the second reason is I'm working a lot on my coaching company pro train, so I can not afford to cruise the globe all the time!

but I will go there to stay tuned to the most important race of the year, for our athletes racing there and to support the opening of the Biestmilch USA activity, and also meet my great sponsors Nutrilife Sport, 2xU, Ceepo, Profile Design, GU Energy and ISM

so next week...stay tuned for all the news coming directly from kailua-kona :-)

expo bike padova

2011-09-26T22:25:00.000+02:00

sabato scorso ho fatto visita al mio sponsor nutrilife sport alla bike expo di padova - davvero un bell'allestimento dello stand e ottima scelta dei marchi distribuiti in italia per il triathlon!
complimenti ragazzi!

cesenatico stage

2011-09-26T22:00:00.000+02:00

we spent one week in cesenatico for training....just pics this time - no words needed :-)

riding the alps

2011-09-07T09:35:00.000+02:00

the months of july and august are perfect to ride a few passes, to ride the alps! well, I'm fortunate to live in the middle of this fabulous mountains and therefore I even can start the most bike rides from my front door :-)

passo dello stelvio (2757m), passo rombo (2474m), passo giovo (2094m), passo pennes (2211m), passo gardena (2121m), passo sella (2240m), passo valparola (2192)......it's an infinite list!

some of this passes you can ride in loops, connecting each other in beautiful up- and downhills

of course when you do a 20km climb with almost 2000 elevation gain, it becomes a very very good strength training for your legs - and never underestimate the proud feeling you get standing on the top with your bike ;-)

edith auf der alm

2011-08-15T14:37:00.000+02:00

harry's geburtstag war anlass mal wieder auf ne Alm zu wandern :-) ist ja sonst nicht so meine lieblingsbeschäftigung, aber für eine tolle geburtstagsfete mit gegrilltem und allem drum und dran lass ich mich dann doch leicht überreden :-)

il compleanno di harry era una bella occasione per una camminata in montagna, che di solito non é il mio forte, ma la combinata di una festa di compleanno con grigliata e stupenda compagnia mi ha convinto subito :-)

du weisst, du bist ein(e) langstreckenläufer(in), wenn...

2011-07-25T17:48:00.000+02:00

... du auf die Frage nach deinem Alter mit M40, mit F40 antwortest.
... du zwar die Nummer deines Championchips auswendig weißt, dir aber den Geburtstag deiner Freundin nicht merken kannst.

... du nie mehr Pyjamas kaufst, weil du nachts deine Finisher-T-Shirts trägst.

... du während eines Marathons eine Läuferin triffst, und das einzige worüber ihr sprecht, ist: Welche Farbe hat dein Urin? Kannst du genug Flüssigkeit zu dir nehmen?

... die Anzahl deiner Zehen nicht mit der Anzahl deiner Zehennägel übereinstimmt. ... du deine Zehennägel nicht anzumalen brauchst; sie haben sowieso schon unterschiedliche Farben.

... du bei einem 5-Kilometer-Lauf noch eine zweite Runde anhängst, um dein Tun wenigstens halbwegs als Training bezeichnen zu können.

... du Arbeit als Pause zwischen den Läufen betrachtest.
... dich deine Arbeitskollegen nicht fragen, wo du den nächsten Urlaub verbringst, sondern welches der nächste Marathon ist, an dem du teilnimmst.

... du ein Foto für deine Bewerbung brauchst und du nur Lauffotos besitzt.

... du beim Anstellen in der Mensa Dehnungsübungen durchführst.
... du dreimal täglich Spaghetti isst. ... du den Schimmel in deinen Trinkflaschen als zusätzliche Elektrolyte betrachtest.
... du auch deine Designerschuhe mit einem Doppelknoten bindest.
... deine Wochenenden für die nächsten fünf Jahre schon verplant sind.
... du deine Hochzeit verschiebst, weil sie nicht in deinen Trainingsplan passt.

... wichtige Arbeiten im Haushalt nur in Erholungswochen erledigt werden.
... du dir einen ganzen Marathon im TV ansehen kannst ohne dich zu langweilen.
... du ohne verlegen zu werden das Wort "Fartlek" aussprechen kannst.
... es dich erregt, wenn du hörst, dass Gatorade eine neue Geschmacksrichtung auf den Markt bringt.

... du dich an sämtliche Zeiten all deiner Rennen erinnern kannst, den Hochzeitstag aber jedes Jahr vergisst.

... du dich ohne Stoppuhr nackt fühlst.
... deine Familie - sobald du einen spannenden Familienausflug ankündigst - fragt: Wo ist das Rennen?

stress fracture

2011-07-13T12:13:00.003+02:00

it's a bit more than 1 week now I'm hobbling around with a leg in plaster...stress fracture caused by snapping my ankle 2 weeks before IM austria and continuing with run training for the next days!

first we thought about a tendon problem, but 2 days before klagenfurt the pain got worse and the suspicion grew!

nonetheless I started race day full of hope to be able to finish the race succesfully...

everything went fine during the swim and bike leg, but as soon as I started to run, the pain was there and got worse and worse...

after 5km I wasn't able to put my foot on the ground and it was about time to stop: DNF!

this is my first real injury in 13 years of triathlon, even if for an professional athlete it's always a balancing act between right workload and overload, I was able to stay on the safe side-this time I jumped over this thin line!

well, I'm surprisingly calm and serene this moment, I do what I can and should do: core and strengthening exercises, pedaling on my windtrainer, magnetic field therapy, osteopathy...increasing the intake of calcium, vitamin D3, biestmilch....sleeeping well...

so at the moment it's all about healing well and to gradually build up endurance and power!

it's definitely also a point of time where I have to learn to care even more the recovery aspects: Macca gives great insights to this theme in his book "I'm here to win", speaking about accepting age and not able to train volumes like in the recent past, but enhance recovery and bank on experience, tactics etc. :-)

in the meantime I have plenty of time to care and extend my coaching activity pro train which I really love, it's an interaction of challenge and satisfaction !

last but nor least: a really huge THANK YOU to all of you, the support with cheerful words, mails, calls...is incredible and means a lot to me!

sub nine - history's fastest ironwomen

2011-06-28T15:40:00.002+02:00

tim moore did a great job with this book!

every generation is defined in part by the achievements of its athletes. triathlon is one of the youngest and one of the fastest growing sports around the world. in the last four seasons in particular, professional women triathletes have been pacing each other to faster and faster finishing times...

this book profiles the fastest iron-distance women professionals—ever. in all, 22 women have finished an iron-distance race in less than 9 hours. make no mistake, these are the elite of the elites. this book contains snapshots into what drives these athletes.

and you know what? I'm one of those 22 women :-)

taper week

2011-06-25T15:05:00.005+02:00

well, we all know how hard it is coming into the last week before an ironman race!

the training volume declines and sometimes our body feels more tired than into a full training load period!

nonetheless it's very important to keep calm, to accept this feelings and to be confident! after years and years of racing for me it's not a problem anymore, I know that resting will lead up to a good performance on race day, but I want to share with you some crucial points of the taper week:

first of all try to sleep a lot, even a 20 minute nap can be very helpful
eat healthy and the last 3 days before the race increase the carbs intake
don't forget to accompany your carboload with fluid intake, drink more if you are racing in hot conditions and drink also electrolytes, not only water
keep your immune system strong, as disturbances lead to a drop of performance
keep on moving with short workouts, include a few short interval at your ironman race pace
don't walk around for hours and hours at the race expo, feet up is the better option
take a rest day two days before the race
include 1 or 2 short sessions the day before the race to wake up your muscular and nervous system

well, of course I know that this points are well-known by all of us, but to adapt Goethe...."it's not enough to know, we must apply. it's not enough to want, we must do it" :-)

Garmin file 70.3 Italy

2011-06-17T13:37:00.002+02:00

Sul sito di Garmin Revolution trovate i file della mia gara del 70.3 Italy a Pescara!

pescara

2011-06-14T14:26:00.003+02:00

well, what to say? it was a great day of sport for the italian triathlon! the first edition of an official IM race in italy!

we all were really excited about it and....our expectations weren't deceived!

the race organization was very good (ok, let's say they have to revise the swim course), but especially the bike course was well-chosen, tough and not at least very safe and the locals were great supporters along the roads.

the day before race day I supported also the young ironkids, which was a great pleasure :-)

my race was great and with the 2nd place I'm very satisfied, it was also great to have a lot of friends racing there, a few doing the first 70.3 race!

thnax to all of you for the support!

70.3 italy

2011-06-10T17:22:00.003+02:00

ecco ci siamo quasi, primo evento ufficiale circuito ironman in italia! abbiamo aspettato tanti anni per averlo, ora mancano due giorni alla prima edizione!

la tensione é grande per tutti, organizzatori, media partners, sponsor e...soprattutto per gli atleti!

ieri ho fatto visione del circuito bici che porta nelle colline abruzzesi, non male come potete vedere dalle foto :-)

oggi abbiamo fatto una nuotata in gruppo per provare le onde del mare adriatico, anche qui sará da divertirsi domenica !

ma c'é anche un'altra prima volta, e cioé la presenza del mio sponsor, Biestmilch in italia! sabato pomeriggio infatti faremo una bella azione per far conoscere i prodotti agli atleti italiani!

birthday

2011-06-02T22:30:00.000+02:00

I simply want to thank u all for the lovely b-day wishes, I had a perfect day! it's nice to have so many friends :-)

video candia

2011-05-27T21:22:00.001+02:00

ecco il video dei campionati italiani di candia 2011! grazie a max malano

http://vimeo.com/24072405

campionati italiani triathlon lungo

2011-05-19T22:43:00.004+02:00

nuoto bene, bici ancor meglio, corsa allegra = campionessa italiana triathlon lungo!

complimenti a tutti i finisher, grazie agli organizzatori e ai volontari, una bella giornata di sport a candia!

mouse gene

2011-05-09T09:33:00.002+02:00

a couple of months ago I had an interesting chat with my friend, ironman champion and now bloody fast marathon runner, mariska kramer

we spoke about talent in sport! a lot of people affirm that everyone who is able to win an important race is a great talent in sports..well, we don't agree!

of course there are some athletes very gifted, but there are a lot of elite athletes which for sure have not a "winner constitution" at all! but these sort of athletes often have an exceptional mental power which makes it possible, especially in long endurance events, to compensate their weaker physical prerequisites!

and here we are where mariska and I called it "the mouse gene" :-) we found it interesting that both of us never had problems to do workouts where we had to go up and down (just like a mouse in his cage :-) the same course countless times, if only the training will be successful! we both never struggled with boredom doing the same courses day in, day out, if it will lead to a great workout!

so, I will leave this post with an open question: isn't our mouse gene maybe also a kind of talent? maybe a mental talent, which finally has brought us to win races even if we are not that strong as others?

3rd place challenge fuerteventura

2011-05-01T11:55:00.003+02:00

after my DNF at abu dhabi, I was looking forward to show, that I can do it better :-)

training was fine during the last weeks and I was confident coming into this challenge race!

the course here at fuerteventura is tough and the wetter conditions can make it even tougher...we had to fight with a downpour during the bike leg, but it could be worse, at least the strong canary winds were acceptable during the am!

I felt strong during the swim and especially during the bike, and I had a solid run with some margine to improve!

as always the organization of the challenge race was great and I can recommend this race to those looking for a tough course, where each athlete has to fight for his own and drafting is not an option!

challenge fuerteventura

2011-04-25T14:35:00.002+02:00

am samstag, 30.april werde ich beim challenge fuerteventura starten! nach meinem ersten dnf in abu dhabi anfang märz war ich natürlich etwas unsicher, war ja eine ganz neue erfahrung für mich, ein rennen mal nicht zu beenden!

aber mittlerweile ist auch der grund für mein schlechtes abschneiden geklärt, denn 3 tage nach dem abu dhabi race bekam ich eine starke magen-darm-infektion und diesen erreger hatte ich wohl schon am renntag im körper!

in den letzten wochen ist mein training gut verlaufen, zu hause in südtirol war das wetter wunderbar und ich konnte alle geplanten einheiten voll durchziehen, da lacht das sportlerherz :-)

morgen fliege ich nach fuerteventura, schau mir nochmals die wettkampfstrecken an (obwohl ich die ja von meinem trainingslager-aufenthalt im januar noch in bester erinnerung habe) und dann heisst's vollgas am samstag!

drückt mir den daumen!

garmin edge + srm

2011-04-17T17:49:00.002+02:00

da pochi giorni sono in possesso del garmin edge 500 che mi permetterá non solo di monitorare i soliti dati durante i miei allenamenti in bici, ma soprattutto é compatibile con il srm wireless e quindi riesco a leggere i watt spinti (potenza) direttamente sul display dell'edge!

ottimo poi la connessione tramite garmin connect per analizzare tutti i dati degli allenamenti fatti!

sulla parte destra del mio blog infatti trovate il link per accedere ad alcuni dei miei file :-)

uncomfortable feeling

2011-04-04T16:43:00.003+02:00

let's start a few weeks back: abu dhabi triathlon 12 march 2011!

I was in a good shape - of course not my best one, it was only march - but I was looking for a strong finish in the UAE!

but during the race I had stomach problems and so I wasn't able to finish this race!

2 days after the race I travelled to sharm el sheikh with triathlontravel, a group of italian triathletes for 2 weeks of great bike training-but a severe intestinal infection thwarted my plans! I was forced to stop training for a few days and only during the second week I was able to join the others on the bike rides...what a frustration!

when I came back home I didn't feel great...still suffering a painful stomach bug! what to do? first of all I made some analysis to preclude viral disease and/or bacteria presence...but I also didn't train, because there was this "uncomfortable feeling" - I was not really sick, but I didn't feel alright either!

after years of experience I'm now at the point where I know my body quite well and therefore I respected the warning signals and decided to heal up before returning to full training, coz a great biestmilch blog says " no performance without an intact immune system" and every athlete, working with his body day in day out, should pay attention to it!

sometimes we are far too impatient :-)

tour del sinai

2011-03-25T14:19:00.002+01:00

eccoci arrivati quasi alla fine della seconda settimana del viaggio in egitto! in questi utlimi giorni abbiamo percorso tra 90-125 km in bici tutti i giorni spostandoci da sharm a st.katherine, poi a nuweiba e dahab e domani, ultima tappa, ritorneremo a sharm!

oltre agli allenamenti in bici abbiamo anche corso (p.es. a 1500m sopra livello mare a st.katherine) e nuotato in mare e oggi, venerdí, nella giornata di riposo siamo andati a fare snorkelling alla barriera corallina attorno al famoso blue hole di dahab!

ovviamente anche in questa seconda settimana il gruppo di triathlontravel si é divertito un sacco :-)

a sharm con triathlontravel

2011-03-19T09:43:00.002+01:00

eccomi a sharm el sheikh insieme agli amici di triathlontravel, per 2 settimane ci divertiremo allenandoci al caldo! il gruppo é composta sia di principianti di triathlon che di atleti elite e ognuno avrá la possibilitá di fare la giusta fatica ;-) l'organizzazione é perfetta, durante le uscite in bici abbiamo sempre a seguito due jeep per assistenza tecnica e anche per l'acqua, ma anche una moto della polizia locale ci segue per offrici piú sicurezza sulle strade giá poco trafficate!

ovviamente nel giorno di riposo ci siamo divertiti in barca, visto che il mar rosso offre ottimo sub e snorkelling, seguiti da un branco di delfini!

tra due giorni inizia la seconda parte di questo viaggio dove ci sposteremo piú verso nord per fare il tour del sinai: in bici ovviamente :-)

DNF

2011-03-14T09:32:00.000+01:00

well, what to say? a DNF isn't exactly what I was looking for at the abu dhabi international triathlon! I had a good swim and also on the bike I felt well the first 2 hours, but than I had to fight with stomach problems and the hard conditions, heat and strong winds, didn't ake it easier...so after 90 km on the bike I decided, for the first time in my carrier, to stop! as my preparation wasn't 100%, to bring this race home, would have cost me to much and affect my next races in a very negative may, it's only march!

of course this new experience was a very negative one, but I will look forward and proceed with my preparation for the next races!

abu dhabi+sharm

2011-03-07T17:11:00.003+01:00

only a few days to go till the first race of the new season: the abu dhabi international triathlon! I'm looking forward to compete against a stellar pro field, the same as last year a lot of top hawaii finishers are showing up again in abu dhabi 2011! well, I must admit, it's a bit early for me, but a race is a race and for sure I will give all I can on that day :-)

right after the race I'm going to sharm el sheikh for a training stage together with TriathlonTravel and a nice italian group of triathletes - so for 2 weeks I will have the opportunity to train under the warm sun and build up fitness for the important summer races !

as always, you can follow me during this trips on facebook or twitter ;-)

mangiare cosa e quando

2011-02-21T18:41:00.008+01:00

siccome una delle mie ultime foto su facebook ha suscitato tanto interesse, ho pensato stavolto scrivo un post sull'alimentazione :-)

ovviamente sono in giro migliaia di articoli, libri ecc. che curano l'argomento, quindi ho pensato di raccontarvi qualcosa sulle mie abitudini alimentari...

mentre nei miei primi anni di triathlon anch' io facevo parte della stirpe "pasta fino a scoppiare", negli ultimi anni ho cercato di abbinare gli alimenti agli allenamenti che ho da fare!

mi spiego: se devo fare lavori ad alta intensitá, aumento l'introduzione di carboidrati nei due pasti precedenti e anche dopo il lavoro cerco di sfruttare la cosíddetta "finestra" per un recupero ottimale, cioé mangio un mix di carboidrati+proteine subito dopo il lavoro!

mentre se devo fare dei lavori estensivi, piúttosto facili d'intensitá, prevalgono le proteine! questo mi aiuta a stimolare ancor di piú il metabolismo dei grassi, cosí importante nelle distanze lunghe!

ovviamente durante le uscite lunghe mi porto barrette, gel e liquidi in modo di abituarmi a integrare durante lo sforzo! forse qui é necessario dire che lo stomaco reagisce molto diversamente se andiamo a spasso oppure se viaggiamo ad alte intensitá, quindi bisogna testare l'alimentazione da gare durante gli allenamenti piú intensi!

in generale cerco di mangiare una bella insalatona/verdure almeno una volta al giorno, abbinando appunto o piú carboidrati (preferisco il riso) o piú proteine (carne bianca, carne rossa di alta qualitá, pesce, uova) a seconda degli allenamenti da fare!

e come si vede sulla foto di facebook, il dolce ogni tanto non me lo leva nessuno, fa benissimo (anche per il morale ;-) - tenendo sott'occhio il detto: "la quantitá fa il veleno"

swim equipment

2011-02-08T13:07:00.003+01:00

during the last weeks my Biestmilch colleagues wrote a lot about the pro's and con's of using technology gadgets during bike training, like srm powermeter, garmin etc.

now I think it could also be interesting share some ideas/experiences about using gadgets during the swim workouts!

believe it or not, as a teenager I was a swimmer (pb 1'00"7 on the 100m freestyle) and we used pullbuoy, hand paddles, kickboards, drag rings, stretch cords and even swam with cotton t-shirts :-)

now, as a triathlete I use primarly the hand paddles or the drag ring (which is made of an old bicycle inner tube) to improve arm strenght!

I do long stretches at a moderate pace as endurance sessions (such as 3x800 with the tube) or short reps at high speed for max power and speed.

swimming with the tube is also very helpful to work on core stability, with your feets tied together it's not so easy to stay in alignment, active assistance of the center of the body is required!

anyway another good exercise for the abs in the water is the dolphin kick laying on your back! I integrate a few laps in almost every swim workout.

a gadget I never use are the fins, but I think for athlets with very stiff ankles they can be helpful..

so, what about you? using everything?, nothing?....why? why not? would be nice to hear your opinion/experiences :-)

bike geometry

2011-01-26T17:46:00.005+01:00

as for the new year 2011 I have a new bike sponsor, ceepo, I had to find the right size for choosing my new frame and even more important, find the same bike fitting as I had before, using the kuota kueen-k!

maybe some of you have to do the same, I want to share a few lines about bike frame change:

well, first of all, we compared the geometries of the two bike models (see chart above), where stack and reach where the most important data for us to start building up the new bike!

and then my bike mechanic, zanolinibike, had to do the hard work to put all the pieces together (using stem lenght, spacers, cutting handlebar extensions etc.) to bring the katana to the same measurements and angles I was used to bike with for the last years!

well, he did a great job - first ride with the new bike fitted like wax :-)

we didn't care to much about saving weight, but using parts that give me comfort to ride in the aeroposition for hours and hours and therefore one thing I would never change, is my saddle!

since 2009 I'm using ism, model adamo road, which is perfect for me, I can ride for hours and hours with comfort and without pain and as the saddle is one of the 3 contact points (together with pedals and handlebars) it's very important to find the right model to be able to convert all the power in speed :-)

power? for many years now I pace my training intensity with the srm, but I think terenzo bozzone pointed it out very good in his blog, saying this gadget is great, but first off all you have to know how to use it and never ignore how your body is feeling during the workouts!

recovery

2011-01-14T14:12:00.004+01:00

da mein partner tachezy sanit, sanitätshaus aus bozen, auch elektrotherapiegeräte der marke i-tech vertreibt, ließ ich es mir nicht nehmen so ein gerät auszuprobieren und seit etwa einem monat benutze ich es regelmäßig als weitere regenerationsmethode! die programme sind zwar vielfältig, von kraft bis kapillarisierung alles vorhanden, aber für mich vor allem interessant natürlich tens oder massage programme!

die wirkung ist verblüffend...ich fühle mich nach so einem 20-30 minuten programm muskulär schon wieder frischer und auch am tag danach habe ich das gefühl einfach etwas besser regeneriert zu haben! i-tech ist ein weiteres puzzle stück für eine schnellere regeneration für mich geworden :-)

siccome il mio partner tachezy sanit, sanitaria di bolzano, distribuisce anche apparecchi per elettroterapia del marchio i-tech, ormai da un mese sto usando regolarmente uno di questi per incrementare il recupero muscolare! i programmi sono tanti, dalla forza fino alla capillarizzazione c'é tutto, ma ovviamente per me interessanti sono quelli tens e i massaggi!

l'effetto é ottimo...dopo una seduta di 20-30 minuti sento giá gli effetti sulla muscolatura e soprattutto il giorno dopo ho la sensazione di aver recuperato piú velocemente! i-tech sará un' altro pezzo del puzzle per incrementare il mio recupero :-)

new bike 2011: CEEPO

2011-01-08T18:42:00.004+01:00

testing the new bike for 2011: ceepo katana! special thanks to http://www.ceepo.it (coming soon)

infos at info@ceepo.it

new year's day bike ride

2011-01-02T16:13:00.001+01:00

after a nice bike ride across the tuscany forests we enjoyed the calidario, a natural hot thermal spring :-)

what a nice day to start 2011

stage a san vincenzo

2010-12-22T16:24:00.004+01:00

tra pochi giorni inizierá il primo stage della stagione 2011, andró a san vincenzo in toscana! essendo stata giá varie volte nella bellissima struttura riva degli etruschi la scelta non é stata difficile...piscina coperta a 4 km, percorsi bici dove si allenano diverse squadre professionistiche e km misurati per la corsa, essendo centro federale per la squadra nazionale italiana di mezzofondo!

ringrazio mauro per il grande aiuto che mi dá sempre ad organizzare tutto alla perfezione!

non é una calza compressiva sportiva !

2010-12-16T11:48:00.003+01:00

ieri ho dovuto togliere un neo displastico a livello del malleolo esterno e quindi riposo forzato per qualche giorno! il medico ha preferito mettermi una calza compressiva per accellerare la chiusura della ferita :-)

welcome GU energy

2010-12-15T10:40:00.002+01:00

it's time to announce my new partnership with GU energy!

the first time I found GU energy gels was back in 2002, my first appareance at the IM Hawaii! I felt in love with the taste of this gel, but unfortunately GU was not available in europe!

but now GU is crossing the pond and I'm looking forward to use the most advanced energy gel, roctane, during my training sessions and races 2011!

oh yes...check out my favourite flavours on the x-mas tree :-)

test scarpe trail running

2010-12-12T17:12:00.003+01:00

come avevo promesso su facebook, ecco la mia opinione personale su questa scarpa:

ho corso 12km su percorso sterrato, terra battuta e alcuni tratti anche su asfalto, qualche pezzo bagnato da neve sciolta, insomma un po' di fango e soprattutto un saliscendi continuo!

prima impressione: scarpa leggera (per una scarpa off road) e molto morbida, proprio come piace a me!

la costruzione debris free che lega tomaia e linguetta si fa subito sentire, la scarpa calza bene, é comodissima

sui tratti asfaltati mi sono sentita ben ammortizzata dalla solita intersuola abzorb che giá conoscevo da altre scarpe new balance

ho scelto apposta un percorso con salite/discese per provare il grip e come vedete dalla foto...questa piastra puó solo tenere bene in tutte le direzioni :-)

ora non mi resta di macinare un po' di chilometri....

Wiedereinstieg ins Lauftraining

2010-12-11T12:28:00.003+01:00

der artikel von Nicole Leder zum lauftraining im winter hat mich angeregt, auch meine erfahrungen darzulegen:

ähnlich wie nicole, lege auch ich viele meiner läufe über die wintermonate ins offroad terrain, d.h. befestigte waldwege, waalwege, trails..., allerdings muss ich während einiger wochen auf strasse ausweichen, da sich auf den obengenannten routen eisplatten bilden und ein "ausrutscher" gleich zu bösen verletzungen führen könnte!

besonders achte ich darauf, meine kilometerumfänge langsam zu erhöhen, um der muskulatur, aber v.a. dem gesamten bewegungsapparat inkl. knochen, sehnen, bänder die zeit zu geben, sich wieder an die belastungen anzupassen, nachdem ja einige wochen saisonpause angestanden hatten :-)

schon mehrmals ist es mir passiert, dass ich mir in den kalten winterwochen eine sehnenentzündung zugezogen habe (erstaunlicherweise wirklich immer nur im winter!), deshalb versuche ich auch stets gut aufgewärmt loszulaufen, um kalten sehnen und bändern die möglichkeit zu geben, besser durchblutet zu werden

bezüglich inhalte wird 90% der läufe nur im ruhigen grundlagenbereich absolviert, denn ich bin der meinung, dass ein gutes fundament benötigt wird, um später in der saison intensive einheiten darauf aufbauen zu können!

nur ab und zu baue ich einige kurze steigerungsläufe ein bzw. laufe auf profilierten strecken, um die spezifische kraftausdauer zu verbessern

ebenso wichtig nach dem lauf das stretchen, "cool-down", allerdings bevorzuge ich bei kalten temperaturen ins warme zu gehen, um meinen verschwitzen körper und mein immunsystem nicht unnötig zu schwächen

so....have fun beim winterlauftraining :-)

winter wonderland

2010-12-07T14:03:00.001+01:00

two different winter days at my hometown :-)

ciclomulino

2010-11-30T16:31:00.003+01:00

periodo invernale...e a merano c'é giá la neve...quindi periodo di ciclomulino! io uso il modello CTF a resistenza aerodinamica che nei confronti dei soliti "rulli" mi permette di svolgere anche degli allenamenti specifici di forza e permette al mio coach di farmi fare dei test di valutazione funzionale!

io lo chiamo attrezzo di tortura, ma é altamente allenante e dopo le prime sedute inizia anche a piacermi :-)

off season

2010-10-31T09:53:00.003+01:00

it's exactly 3 weeks now after IM hawaii...first of all...I'm still enjoying recovery time :-)

but let's start well behind: april 2008, with my 2nd place at IM south africa, this was the beginning of a really good race period lasting more than 2 years with the following results:

2008: 2nd place IM south africa

3rd place IM austria (pb: 8:59.45)

3rd place IM arizona

2009: 2nd place IM china

8th place IM coeur d'alene

2nd place ETU european championship long distance

15th place IM hawaii

3rd place IM cozumel

2010: 2nd place IM malaysia

3rd place ETU european championship long distance

3rd place challenge walchsee

and finally 31.place IM hawaii!

and here we are: in 2 years I did 8 IM races, 2 long distance races (4-120-30) and several half distance races, placing top 3 in 9 races out of 12 starts :-)

after my disappointing race at kona this year, I had a good conversation with my coach and it's simple: at the age of 39 years my body needs a proper recovery period now!

what a cognition! :-)

this means no more races for 2010, recovery workouts for october/november and of course paying full attention to the recovery key points:

like sleeping and eating well, choosing mostly naturally and untreated foods (and with my good friend adi I have the very best nutritionist beside :-)

but also working to strenghten my immune system, keeping in mind that during european winter months there is always a flu waiting behind the corner! and also here I'm glad to have friends beside...it's now almost 1 year I'm taking biestmilch and I strongly believe in it's power to stabilize/strenghten the immune system.

another mostly underestimated fact is the mental relaxation! after more than 2 years rushing all around the world trying to compete at my best level, focusing 100% on the triathlon thing, it's important to open eyes and mind to hobbies, which had to cut back during this long race period!

of course there are a lot of people I want to thank for staying at my side for this last 2-3 years, from family, friends, coach to sponsors and supporters, many of them becoming also friends, sharing the passion for sport!

this all would'n have happen without you!

and last but not least...off season is not about "loose fitness", it's all about "gain forces" and during this recovery journey I have plenty of time to make plans for 2011 :-) - because one thing is sure: I'll be back :-)

essen wie die profis

2010-10-20T05:58:00.002+02:00

interview im meraner stadtanzeiger über meine ernährung, fragen willkommen :-)

maui vacation

2010-10-19T05:33:00.000+02:00

after the ironman hawaii race we took the opportunity to fly over to maui for a few days...for a much needed vacation - it was all worth it, have a look at this....

31.

2010-10-10T01:23:00.000+02:00

well, what to say...31. isn't exactly what I expected, but I have to take it!

my swim was ok, I was in a small group with other pro women and the pace was good for me, also on the first 100k on the bke I felt very fine, could push a solid pace and everything was fine, but suddenly all my strenght and energy was gone! the way back from hawi I suffered a lot, I also cramped on the bike, which I never did in over 10 years of triathlon!

but somehow I managed to get to T2, start the marathon, hoping for better feeelings, but...also here my legs were not responding, I could not run the usual pace and had to struggle especially the way out and back to energy lab!

I have to admit there were some strange thoughts in my mind..but I had family and friends on the finish line and a lot of people back home in italy cheering for me, so it was all about finishing the race for them!

I don't have any excuses for my feelings, it just happened! and...finally I'm glad I made it to the finishline and enjoy the incredible crowd!

thanx to all of you for the support in the last weeks, days - this means a lot!

- 1 day : check-in

2010-10-09T04:48:00.004+02:00

so, after little activation in all the 3 disciplines today I had only to put all my staff into the transition zone...now...let's relax a few hours and wait for the guns :-)

all the best to the other ironman hawaii 2010 competitors, stay safe and enjoy!

for my friends at home http://www.ironmanlive.com

see u after the race!

2XU news

2010-10-09T04:12:00.001+02:00

chilling at the 2xu house with great food and nice people

2xu house - beautiful location

edith with marco and alberto from 2xu italy :-)

preparing for the presentation of ice - x

my wetsuit & apparel sponsor 2xu during race week here in kona held a presentation of the new ice - x garments which will be available 2011!

of course it's all about high performance and quality clothing!

check out the website for further details...coming soon...

http://www.2xu.com

pro briefing

2010-10-08T23:30:00.000+02:00

eccoci, momento importante della spedizione kona :-)
il briefing dei "professionals"....daniel, max ed edith - presenti!

underpants run kona 2010

2010-10-08T00:18:00.002+02:00

underpants run kona 2010! wenn ihr gut aufpasst, könnt ihr unsere sportclub meran triathlon präsidentin finden :-)

adi's frühschwimmen in kona - 6:40 uhr !

2010-10-07T22:12:00.004+02:00

coffes of hawaii espresso boat - einkehr zu kaffee und kekse während des schwimmtrainings :-)

ups...da wollen aber viele einen kaffee ;-)

adi beim wasserausstieg am dig me beach - ironman hawaii schwimmstart!

so...und weiter gehts zum nächsten event...

howie day concert in kona

2010-10-07T21:53:00.003+02:00

wednesday evening we had the opportunity to watch howie day in concert at the keahou sheraton resort here in kona, it was a great entertaining evening! thanx to TriGrandPrix and the other sponsors for putting together such a nice evening!

parade of nations

2010-10-06T22:14:00.004+02:00

it' s every year spectacular to watch / being part of the parade of the nations here in kona, fun time and definitely the start of race week :-)

hawaiian food :-)

2010-10-04T06:56:00.003+02:00

here a few pics of hawaiian plates which we enjoed these days :-)

brick workout with biestmilch girls

2010-10-04T06:46:00.003+02:00

on saturday together with the other two biestmilch girls, nicole leder and yvonne van vlerken, I made a good brick workout: we rode from waikaloa up to hawi and back and did a brick run at waikaloa!

of course there was the biestmilch crew with us, not only shooting great pics but offering also excellent support out there :-)

thanx to the whole biestmilch gang for this!

swim training kona aquatic center

2010-10-02T03:03:00.003+02:00

this morning I did a nice swim workout with the biestmilch gang, we were at the kona aquatic center, open everyday from 6:15am to 11pm! wish we had such opening hours also back home in italy :-)

brick run hawaii 2010

2010-09-30T07:57:00.000+02:00

return to road

2010-09-30T06:23:00.004+02:00

after 2 days fingting with the cold and not able to sleep well, today I felt better and so I started again with the last preparation rides for raceday on 9th october: I rode up to hawi and return down to kawaihae, made a short brick run and afterwards enjoyed hapuna beach :-)

let's see what tomorrow brings...

fighting with a cold

2010-09-29T01:31:00.004+02:00

actually I'm fighting with a cold, which jumped me on during the long flight from italy to kona...so training is less these days and recovery becomes even more important! trying to sleep a bit more and eat well...and luckily the biestmilch hawaii headquarter is nearby

running on queen-k

2010-09-27T02:36:00.003+02:00

running down the natural energy lab and back to kailua on the queen-k, 2nd part of the ironman marathon course...hot hot hot !

hawaii 2010

2010-09-25T20:22:00.003+02:00

typical kona impressions - more to come in the next days!

biokistl news

2010-09-16T20:09:00.000+02:00

am samstag, 18. september feiert biokistl das 1-jährige jubiläum des bipkistl geschäfts in lana, schaut vorbei!!!

ausserdem könnt ihr einige tipps von mir zur steinzeiternährung (paläo diät) auf dem neusten biokistl - infoblatt nachlesen :-)

sabato, 18 settembre biokistl festeggia il primo anniversario del negozio biokistl a lana, fatevi vedere!!!

inoltre sulle ultime news di biokistl trovate alcune mie considerazioni sulla dieta paleolitica :-)

handling with decrease of immune defense

2010-09-07T12:58:00.003+02:00

well, first of all: I'm very satisfied with my 3rd place at challenge walchsee :-)

it was a cold day for all of us and I had a progressive race...weak swim, good bike and strong run!

but this time I want to write something abouth what happened to me the last days before the race: coming from a hard training period (hawaii preparation) on tuesday morning I did a high intensity anaerobic running workout, well above my threshold! everything went fine....

tuesday afternoon I felt very tired, even did a nap on 5pm!! and had problems leaving the sofa for an appointment! wednesday morning, after a 8 h sleep, I was terrified looking at the mirror, my eyes had big dark circles and I felt like hit by a tractor (we have a lot around this time, us there is apple picking season....), I did what I had to do, a bike training and a swim afterwards, but struggling more as usual!

thursday was departure day...direction walchsee, which is only a 2,5 h drive! after a good lunch in the afternoon I did 1 loop of the race bike course... at a very slow pace....and in the evening a jog around the lake, which is a 5km loop (we had to do 4 on race day)...and I felt exaggeratedly tired! and...there were still this dark circles around my eyes! I went to bed at 8:30pm and slept till 7:30 friday morning!!!

so, this was a point where I decided to change completely my preparation for the last 2 days prior the race: sleep as much as I can, eat well and a lot (also a lot of good protein) and the most important: increase my daily Biestmilch intake from 900mg to 3 x 900mg a day! I even drank a 125ml solution in less than 12 hours!

so, no training for 2 days (friday and saturday, usually saturday I like to move a little bit in 1 or 2 disciplines..), hoping to recover in time for race day!

well, I started to feel better saturday morning and on sunday morning I felt well :-)

what happend? it's well known, that after high intensity workouts or an accumulation of a lot of training hours, the immune defenses can decrease! it's also well known, that it can take 1-3 days to recover from this situation (which can also turn into real overtraining, if we go on ignoring it...)

I think my experience over more than 10 years into triathlon, did help to keep me clear-headed and acting well right before the race!

challenge walchsee

2010-08-31T21:03:00.000+02:00

only 5 days to go till challange walchsee, this will be my first race after the long distance european champs in spain at the end of june and my last race before ironman hawaii of 9th october :-)

the last weeks went well and so I'm really looking forward to racing again...and last but not least, it will be a perfect test to understand on which abilities I have to work more until kona race day!

so now let's get packing all the stuff....it always seems like doing a world tour, neighbours are asking: where the hell are you going this time and for how long?? :-))

and don't forget my new nb racer and of course the biestmilch race package!

osteopathie

2010-08-24T13:24:00.002+02:00

seit nunmehr eineinhalb jahren gehe ich fast wöchentlich zu einem super osteopathen, der meinen körper immer wieder ins richtige lot bringt - bei soviel training ist es unerlässlich, seinen körper auch richtig zu pflegen, z.b. mit cranio-sacraler osteopathie!

ich genieße es jedes mal unter seinen händen zu liegen und neue kraft zu tanken :-)

vielen dank manfred, du bist super!

bike weekend

2010-08-16T10:06:00.002+02:00

on my road to kona 2010 I had a good cycling weekend....2 long and strong rides feeling good and enyoing the burning pistons afterwards :-)

road to kona

2010-08-11T16:18:00.002+02:00

on my way to kona everything is fine, or almost...2 weeks ago I twisted my ankle and it continues to hurt a bit, but I will be fine soon again!

anyway training is going well and I enjoy staying at home with really good training conditions at the moment and having time to spare my leisure time with family and firends - that's very important for me :-)

funze

2010-08-09T20:29:00.003+02:00

in the middle of bbq season - who is waiting for meat? funze :-)

sport2build-sport for development and peace

2010-08-06T10:32:00.003+02:00

sport2build! leggete questa mia intervista sull'importanza dello sport nei paesi meno sviluppati

http://www.sport2build.org/AFRICA2/modules.php?name=Content&pa=showpage&pid=20

edith gears up for hawaii

2010-08-05T07:59:00.002+02:00

the ironman hawaii world championship is getting closer and closer - follow my preparation to kona on this blog, on facebook & twitter!

michele - ironman di cuore

2010-08-03T15:54:00.002+02:00

ecco un altro dei miei ironman finisher: michele, sei stato grande, perché non hai mollato in una giornata difficile, proprio da vero ironman! complimenti :-)

bravo federico

2010-08-02T13:23:00.002+02:00

é da un anno circa che lavoriamo insieme e vederti finisher all'IM di zurigo 2010 é stata una bellissima soddisfazione anche per me! grazie federico!