Home again time to recover og reflect

Home again from Norway time to recover and reflect

Training for World Championship

The picture is from the top of Vetakollen with the Oslo inlet in the horizon.

Summary of my week since 12 of september - Whoa - It hurts!

The weekend of September 12 to 14, I went to Norway - Vetakollen, to train and visit an old friend from my stay at Yamnuska Canada. Afterwards I came home to Denmark and I never felt stronger and more motivated. I had a lot of mountain training and high meters in the legs. Wednesday, September 17th we do our weekly Adventure Race training and smasch bum! I crash on my dear MTB. The result is a slight concussion and a face that looks like someone has been beaten me up. How to recover quickly? So I can train again for the World Championship? Read more below!
Luckily I have the world's best friend and teammates.

Why go to Norway?

The race in Ecuador will vary in altitude between 0 and 4000 meters above sea level. The race will descend past waterfalls, climb canyons, cross the primary benefits forests, Páramo highlands, traverse gorges, as well as various water environments like mangroves, rivers, lakes, inlets and across the country from one region to another. That is the discription of the race in Ecuador and because we dont have so many vertical meters and evil terrain in Denmark, I chose to go to Norway and visit my friend Davy, who I know from my stay in Canada at Yamnuska mountain skill semester.

High meters, volume and terrain

It has been important for me to train as many heightmeters as possible. All the training I'm doing is involved in some kind of heightmeters. Altitude training is important both for being strong enough physically and to keep up with my team, who are used to train and do races in the heights.
In Norway I could train heightmeters every day andI was also able to do around 1000 heightmeters per day. It was pure paradise for a Dane.

 

 

At the same time the terrain was more rugged and technically too. So I had the opportunity to train technical properties in rough terrain.
In Denmark we do not have nearly as tough and technical terrain and I will therefore in October travel to Soderasen Sweden to train more and more heightmeters. It is important to get as much training in technical terrain as possible.

Plan after the concussion and how to recover fast

Mentally it has been the toughest week in a long time! Why ?! Because I have been used to train 20-30 hours a week recently. Mission impossible! Pull the plug completely out - whoa - no thanks! But it is necessary yes :) It's good I'm surrounded by the world's best teammates and a very very patient friend. The cure is rest, small portion of exercise and proper food! 

Rest and training

How do you combine rest and training? YOGA and Trekking is the cure! :)
I'm doing various yoga exercises for my strength for all disciplines of adventure race so my joints, tendons and muscles gets stronger. Thus to avoid being injured.
Right after the crash, I could not do hard physical activity, but a long trek is pure relaxation in my world and not nearly as "hard". All outskirts of Utterlevsmose is now known :)

 

 

 

 

Proper food

The right food and nutrition is important when you are injured - though it's in the head or other physical damage. First, my activity level has not been the same, so therefore I have not been so dependent on getting as many calories as I'm use to. It has been important to get the macro and micro nutrients. Proteins, carbohydrates, fats and vitamins. So the bodycan recover properly and have access to it it needs  and then be able to recover faster. When we talk about an injury in the brain / head, it is important to get enough energy, fat, proteins and vitamins. The brain uses a lot of energy to repair itself so you should certainly not do an energy deficit, because you are afraid to put on weight! Fat, proteins and vitamins, because the brain is composed of fat, proteins and vitamins are important building blocks that make it all go up in a larger unit. So my cure healthy food - food is life :)

Ready to train again :)

Hopefully I'm at full speed in amount of training next week!

Training plan towards the World Championship in Equador

Training towards the World Championship in Equador is going excellent and inspired by Kyle Peters Team Tecnu training schedule and my sports massage therapist, I have designed my own.

Skandia Mini Adventure Race 

 
  
Last week I attended with my team in a mini adventure race, which was a part of my training. It was great training with 1 hour and 36 minutes of full speed. It took place at Amager Beach Park and we had borrowed Magnus Maag, as navigator. Magnus is part of the Danish national team in orienteering U20 team. The race contained 30 m swim, then 36 min run and 1 hour MTB. We were best mix team and overall 3 place -  only 3 min after the 1 place :-D

Training plan - Wuhu!! Danish dynamite :-D

Below is my training plan, which should get me in a danish dynamite shape. The training is divided into different disciplines and with strength to make my joints, tendons and muscles completely ready for the load it get at the World Championship.

I focus on my volume and to get it up to about 30 hours, and my technique on MTB, strength kayaking and maintenance of my running shape. About 3 weeks before the World Championship starts I start to go down in the volume to peak when the competition starts.

Along the way, I have a trip to Norway and Sweden to train in a little more mountainous terrain and rugged terrain. 

When I arrive in Ecuador in the end of October, plan is to train with my team Terra Aventura Ecuador and learn to know each other before starting.

Enjoy!!!

Reunion - Yamnuska buddies!! 

This week I will travel as I said to Norway, where I will meet with my buddy from Yamnuska. In 2011 I went to Yamnuska Mountain Skill Semester in Canada, which is a mountain school semester, where you learn everything you need to be in the mountains. It is the coolest, best and challenging experience I have ever experienced. If you have 6 months that you do not know what you need for? and like adventure race or etc.. DO IT !!!

World Championship Training :-D Judge and setting up CP's at Mons Klint Adventure Race

World Championship training - Full speed ahead

After 10 hours and 15 minutes Adventure Race in Faaborg last Saturday, which was a part of my training towards the World Championship Adventure Race in Ecuador I started out with the World Championship training again this week. My legs was a little bit sore after the race and therefore was the only training I did monday - cycling and strength training to get on the top again.

I have already received another newsletter from the race. It is really professional made ​​and all details are under control. I already know everything about my transition boxes etc.

Advice from an experienced Mr. in Adventure Race - Kyle Peter training log (Team Tecnu)

I want to be as ready as I can be for the World Championship and that is why I asked Kyle Peter from Team Tecnu for advice regarding training and so on. Kyle and his team was nr. 3 at the World Championship last year. So it's good advice and tips that I can get from him :) And what a training log! Fantastic and incredibly well thought out! He's going to be the a wild machine to the World Championship!! So after I have re-evaluated my training plan based on Kyle's, I went to an orienteerings competition in Tisvilde. I will upload my full training schedule next week.

Picture below - a section/week of Kyle's training log - AWESOME stuff!

Tisvilde - late summer cup - orienteering competition

Tisvilde fence and orienteer people :) There is something special about Tisvilde Fence .. Dunes, troll trees and lovely forest orienteering. The competition went well and it was a good exercise! Nice to get out and get rock and rool in the legs in the forest. Afterwards Tisvilde Fence orienteerings club welcomed all to a barbecue and a chance to geek out route choices with Arne. Arne is 70 + years and he runs in the same club as me and he is always happy to geek out about route choices and tell the eternally happy adventure racer that she has run the wrong way :) It was Awesome!

Judge and setting up CP's to Mons Klint Adventure Race

For my training, I also needed a lot of hills / mountains. I got the opportunity to help Anders (organizer of Mons Klint Adventure Race) to put up CP's and be the judge for his race. It was good hill training and Mons Klint is always a great place to practice Adventure Race and lovely to see so many enjoying Adventure Race too. I was a judge for Danish Adventure Race Union.

 

Thoughts about being a judge

Many are wondering why a judge? For your sake and so we can continue to practice the sport. Mons Klint as an example. There were several places where we were not allowed to move away from the paths, private grounds and no up and down at the cliff etc.. Among others because we want to preserve nature as it is and not to make "new" trails - when there are 200 happy adventure racers who are going to run around they will make a new path which is not there. That is why I was the good judge and I would sent you on the right track if i should be on the wrong one :)
 
 

In addition, we would like to ensure a fair and safe competition for you. That was why I stood at several CP's on a so-called mountain orienteering. A place where many would be tempted to leave a man at the bottom. It is not fair for the teams who go alle the way.
 
Safety - I checked first aid kits and mobile. It's for your own safety. We participate in a sport that has some risks and it is therefore important to be able to provide safety outthere! it is not possible if you do not have the firstaid kit with you :)
 
Overall, there was no smoke in the judge trap to Mons Klint Adventure Race - thanks for a fair and safe competition. It was great!

Ready for next weeks training!! Oh yeah --> 20 hours of training to go! Bring it on :)
 

Faaborg Outdoor Event Adventure Race

Faaborg Outdoor Event Adventure Race

Faaborg Outdoor Event an event for outdoor enthusiasts and a mecca of outdoor activities

Faaborg Outdoor Event is an annual event with a lot of outdoor activities including Adventure Race. This year, it was a part of the Danish Adventure Race Cup and race organizer Robert always has something good to offer.
Faaborg is a fantastic city and region. The perfect place to enjoy a race, because there is both good access to water activities, mountain bike trails, climbing park and forests.

 

Team

This time the team consisted entirely of women :) and some cool ones. Originally, Mette Jespersen had to participated with us, but due to an ankle injury we got Gry Elmann on the team. Gry originally race on the super tough women team Team Fit4run. So Gry was a strong player to have on the team. In addition, the team consisted of me and Lea Matthaei Jensen, who previously raced together.

From left Gry Elmann, Sanne Elidsbo Hansen and Lea Matthaei Jensen

Adventure Race
Totals for the race

4473 kcal
Racetime 10 hours and 15 min
Distance 91,98 km
Disciplines MTB, Orienteering, MTB-O, Climbing, Biathlon and Kayak

Stage 1 - Tow system and a lot of hardcore MTB riders - MTB Marathon

The first stage was a part of MTB competition where we had to bike the distance 34 kilometers. On the start line we were standing along with all the hardcore MTB riders who gave themselfes 100%. However, we had in mind that we should continue for about 8 hours more, so we took it in a more steady pace. The MTB trail went through the area around Svanninge hills. It was a really nice route with views of Faaborg and the the South Funen archipelago in several places.

We raced well and there were some technical passages, as you can see on our GPS track. The tow system was in use and it was  mentioned by several MTB riders who would have liked a ride :) The challenge was here the technical pieces and Gry achieved in all depots to refuel energy for us. We flew! Back in transition to a new discipline I have never tried before.. Biathlon!

Stage 2 - Wauw it is tough - Biathlon

At the beginning of the biathlon the only information I caught was that I had to run on the marked route! So I ran as fast as I could. I just had not thought about that when I came back I should be able to shoot :-D UPS .. Ok I was not very good at shooting.. 5 penalty rounds! and in the middle of it all - I'm told that I am missing two rounds of the total route! Shit! I would have liked to have seen my face. Full speed forward. Again I could not hit! 5 penalty rounds and next round. I can tell if you took the full route at the biathlon it was approximately 4 km long :) Gry and Lea was a better at shooting than me :) Let's go on MTB-O !!

Stage 3 - We ate the CP's like it were licorice :) YUMMY!! MTB-O

Finally a map in your hand! It gave good energy to get up on the bikes and be allowed to find our way on our own! We had distributed the maps between me and Gry, so we should not make map flip, but when we came over on a new map we also changed navigator. It went really well and we hit into the CP's smoothly. 


At several of the sites we to leave the bikes and run into the CP's where it was saved some brambles and a lot of mud for us :) But dit not struck us off course and we arrived at the climbing activity.

Stage 4 - Elvis legs and a nice reunion - Climbing go high and small run in the Castle Park
Climbing activity was a trip up in the treetops on a via ferrata course. When we arrived there was a queue, so we chose to run orienteering in the castle park first. In hope of when we came back the queue would be gone. Gry was a star with the map at the orienteering and we found the CPs fast. It was a nice run around the garden and nice to feel the legs before we were up in the treetops.

Back at the climbing activity there was a little queue, but I got the honor of climbing with Jeppe on the same course. Jeppe suffered a stroke in the brain in April. It was a wonderful reunion and so cool of him to do this. I was really impressed! Last year, my own father also had a brain hemorrhage and he would not be able to do the same as Jeppe did now. He was competing on the light version of the Adventure Race. We flew through the climbing activity and I had more elvis legs than he had! So cool!

Stage 5 - 40-50 km / h WRUMMMM BADASS Girls on Tour - MTB-O

Back on the bikes! We had seen the team that were ahead of us at the climbing activity. So we biked in a good speed. I made a small bum due to where we had to turn we were overtaken by a car, so I did not see the road, but I caught it quick and we were back on track. 

Unfortunately, we had a puncture! Well - of wih the wheel and of with the tire. Fuck the tire sat tight! Me and Gry fought a battle to get it off. Back and forth. What do we do?! After a fight on 17 minutes (you can see it on the tracker - right in the middle! Finally we managed to change the tire and we were overtaken by a team behind us :( They had to be caught and they were :) We were much faster and better at orienteering luckely.  

Gry hit the CPs perfect in Sollerup and then we biked out on the high road towards Faaborg! Downhills .. Yeah! 43.3 km / h! Wuhuuuu. Back in TA and we could see the team in front of us just had gone into the kayaks. This gave extra energy!

Stage 6 - The South Funen Archipelago - Kayak - I love this, it is so beautiful!!

Quick switch to the kayaks! We could sense the boys in the horizon all the time. We had a little trouble at the first CP, but nothing big. It was nice to kayak in the South Funen archipelago. We rowed as the sun was going down - so beautiful. We crossed to Bjørnø and we could sense that we came closer to the boys in front of us. My kayak teased me because of my rudder did not work and it seemed like it was unbalanced. But that was it. It was a really nice kayak stage and when we came into the TA we were only four minutes after the boys on the last orienteerings run. It was 2 place overall which was right in front of us! GOGO!!


 

Stage 7 - Fire in the legs and catch the boys!!

We ran off on the sprint orienteering. Faaborg city is a nice place to run sprint because it is an old town with narrow alleys and a cozy atmosphere. It is so nice!

It was getting dark, so we used all the street lights to illuminate our map. It went fine and we had a nice speed. On the way over to CP 45, we saw the boys. They were on their way over to the CP 46 They got off fast in a sudden! GOGO! So close! You can our track from the orienteeing at the right side.


Finishline!!
We ended up at a overall 3rd place only minutes after the 2rd place! and 1 place in the female category! Nice job girls :) We won a kite surf course. So now we gonna go kite surf together :-D