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Interested in the statistics of my recent triathlon trainings? Of course, there is more story behind the numbers but just to give you a general overview of what, how much and when I’m training. Below the Strava workout overview, you can see my Instagram photos 🙂

iron_lenni

New blog post on IronLen.com! My complete race rep

New blog post on IronLen.com! My complete race report for the swim, bike, and run of the Ironman 70.3 Croatia race. Great feeling, great results! Check it out :) @ironman70.3croatia @ku_cycle #ironman703croatia #kucycle #ironmantri #triathlon #triathlonracereport #triathlete #ironlen

Ironman 70.3 Croatia Race Report. Swim: 31m21s, ra

Ironman 70.3 Croatia Race Report.
Swim: 31m21s, ranked 33 / 174
Bike: 2h27m05s, ranked 21 / 174
Run: 1h30m59s, ranked 12 / 174
Finish: 4h35m35s, ranked 17 in my age group of 174 athletes, and 118 overall of 1450 athletes. 🔥
After the IM 70.3 Erkner race in September, I’m very pleased with this result. The swim went well (in pleasantly warm water), the bike section went very well and the Ku Cycle performed great. But especially the half marathon run made a huge difference and is more of what I should be able to achieve!
The food coaching by Jaime Frias has brought a very positive change and also the change to Carborange nutrition. The Carborange is certainly a keeper for the upcoming time!
Of course, I’d like to give a huge thank you to all the volunteers and support in the IM 70.3 Croatia race. Helping the athletes out of the water (pretty steep and rocky swim exit), the aid stations during the run and the post-race Athletes Garden for recovering from the exhausting race. The volunteers were amazing and the race couldn’t have been conducted in such a great way without them! ❤️
What’s next? In 7 weeks I’ll start in the Ironman 70.3 World Championship in Taupo, New Zealand!
All the athletes have qualified for the race so the performance level will be high. I’ll give my 100% but don’t expect any miracles 🙂
@ironman70.3croatia @ku_cycle @carborange @friasfoodcoaching #ironman703croatia #kucycle #carborange #ironmantri #triathlon #triathlonracereport #triathlete #triathletefinisher #swimbikerun #ironlen

Ironman 70.3 Croatia Race Report: Run. Back in the

Ironman 70.3 Croatia Race Report: Run. Back in the transition zone for the 2nd time, I quickly racked my bike and ran to the bags to change for the half marathon run. I took a bit longer to put on some socks and to let my body adjust from the horizontal position on the bike to the vertical position for the run. Maybe this was a reason that I’ve had several runs in races become hard for my stomach. I also took my 250 ml flex bidon with a full sachet of Carborange nutrition, which worked out very well 💪 The run was hard due to the constant rolling terrain and the 300 meters steep climb. This was also tough going down for the upper leg muscles. The run course was a 2-loop course, and on both loops I was able to overtake quite a few athletes. In the 2nd loop, it was getting quite busy and the path wasn't very wide so had to slow down and speed up a few times. From about 17 km, I was giving everything I had in me with my heart rate going sky-high but even in the last 2 kilometers I was able to overtake 4 more and almost catchup another 3… Finishing this half marathon in such a way (after the drama in IM70.3 Erkner last month) felt really great 👊 After finishing, I was completely destroyed for a few minutes 🥵 I completed the run section in 1h30m59s, ranked 12th in my age group of 174. Average run speed of 4:20/1km 💪 @ironman70.3croatia @carborange @saucony_eu #ironmantri #ironman703croatia #carborange @3athlon.nl @trikipedia.nl #triathlon #triathlonrace #triathlonraceday #triathlonrun #triathlete #triathleterun #ironlen #swimbikerun

Ironman 70.3 Croatia Race Report: Bike. Out of the

Ironman 70.3 Croatia Race Report: Bike. Out of the water running to the transition zone to quickly change to the bike. In a few minutes I was on my Kú Cycle bike for the 90 kilometer ride. From the Plava Laguna resort, it was first a few kilometers to the town Funtana, turn around and then to the highway. The road conditions of the first section weren’t that great but once going to the highway and on the highway, the road conditions were very good. The whole bike course can be described as rolling with some nice climbs which added to in total about 650 meters in height. I felt strong on the bike and was able to push the whole time. This is the first race with Carborange nutrition with a very positive result! It was good to see almost no drafting, except for the tandem bike behind me for probably about 20 (!) kilometers…. (see last photo) Unfortunately, no jury drove past to give them a penalty! The guide even thanked me coming back in the transition zone 🤬Anyway, I came back in transition in 2h27m05s, which ranked me 21st in my AG and an average speed to 36.9 km/h. Tomorrow the run race report! @ironman70.3croatia @ku_cycle @carborange #ironmantri #ironman703croatia #triathlon #triathlonrace #triathlonbike #triathlete #triathletebike #ironlen

Ironman 70.3 Croatia Race Report: Swim. Sunday at

Ironman 70.3 Croatia Race Report: Swim. Sunday at 8 am was the start of the race and a few minutes later I was in the water. I started in the group of 30-35 minutes which I should be able to achieve. From the Plava Laguna resort it was first about 350 meters outward, a turn buoy, about 700 meters and then the long stretch to the swim exit. There was some small swell in the first sections but not as bad as last week. To avoid breaststroke swimmers (which I’ve had issues with previously) I stayed reasonably far from the mass and had a pretty relaxing swim! The biggest disadvantage is of course that I can’t draft from a faster swimmer. It felt pretty good but I was pushing to go as fast as possible of course. In 31m21s I came out of the water, which is my fastest swim time in a triathlon ever! But according to my Garmin watch, the swim course was just over 1800 meters instead of 1900! Anyway, this ranked me as 33rd in my AG of 174. Tomorrow the bike race report! @ironman70.3croatia @huubdesign @huubwetsuits #ironmantri #ironman703croatia #triathlon #triathlonrace #triathlonswim #triathlete #triathleteswim #ironlen

Ironman 70.3 Croatia 🇭🇷 Finished in 4h35m35s

Ironman 70.3 Croatia 🇭🇷 Finished in 4h35m35s 💪 Became the fastest Dutch triathlete today 🌪️ Ranked 17th in my age group out of 175 athletes and 118th overall out of 1465 athletes. Although it was a tough race, with the rolling bike course, 600m height meters, and also rolling run course, I’m pleased with the results. No stomach problems and felt strong the whole time! My fastest swim ever in a triathlon, felt powerful on the Kú Cycle triathlon bike, and the run was just trying to maintain the good pace. Race reports will follow in the next few days! @ironman70.3croatia @ku_cycle @carborange @friasfoodcoaching #ironman703croatia #kucycle #carborange #ironmantri @3athlon.nl @trikipedia.nl #triathlon #triathlete #triathlonrace #swimbikerun #ironlen

RACE DAY 🏊🏻‍♂️🚴‍♂️🏃🏻‍

RACE DAY 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️Ironman 70.3 Croatia 🇭🇷 At 8 am 1800 athletes will start the 1.9 km swim. 90 km bike and 21.1 km run! I’m ready. My Kú Cycle bike is ready. Let’s do this! Maximum performance and speed 🌪️ @ironman70.3croatia @ku_cycle @carborange #ironman703croatia #kucycle #carborange #ironmantri #triathlon #triathlete #triathlonrace #triathlonraceday #ironlen

Ironman 70.3 Croatia 🇭🇷 Bike check-in comple

Ironman 70.3 Croatia 🇭🇷 Bike check-in completed ✅ All ready for tomorrow to give my 100% to perform 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️💪 @ironman70.3croatia @ku_cycle #ironman703croatia #kucycle #ironmantri #triathlon #triathlonbike #ttbike #triathlete #racedaytomorrow #ironlen

Good morning @porec.istria! Day before the triathl

Good morning @porec.istria! Day before the triathlon race of Ironman 70.3 Croatia 🇭🇷 @ironman70.3croatia #ironmantri #ironman703croatia #triathlon #triathlonlife #triathlonmotivation #triathlete #triathlete #porec #ironlen

T-3 for @ironman70.3croatia 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️The last bike training for Ironman 70.3 Croatia 🇭🇷 has been completed! The Kú Cycle triathlon bike has been cleaned ✅ The weather forecast is changing but hopefully it will be dry with a nice temperature on Sunday! Looking forward to perform! @ku_cycle @triathlonworld.nl #ironman703croatia #ironmantraining #ironmantri #kucycle #triathlon #triathlete #triathlon_in_the_world #triathlonlife #biketraining #triathlonbike #ironlen

Lovely water at @ironman70.3croatia! The water tem

Lovely water at @ironman70.3croatia! The water temperature is about 20 degrees Celsius. Four days until race day! Bring It On 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️💪💪💪 #ironman703croatia #ironman #ironmantri #triathlon #triathlontraining #triathlete #triathleteswimming #swimtraining #openwaterswimming #ironlen

New blog post on IronLen.com! Everything you need

New blog post on IronLen.com! Everything you need to know about my Ironman 70.3 Erkner triathlon race. How did it go and why was the result disappointing? #triathlon #triathlete #triathletestruggles @ironman_germany @ku_cycle #ironman703erkner #ironmangermany #kucycle #ironlen @friasfoodcoaching #swimbikerun #triathlonracereport

Second day in Porec, Croatia 🇭🇷 Easy bike ri

Second day in Porec, Croatia 🇭🇷 Easy bike ride; first part on the race course until the highway. The road conditions of that section is pretty good but has a nice rolling climb! The road conditions during the rest of the training were from perfect to horrible! Anyway, the weather is good! @ironman70.3croatia @ku_cycle @carborange #porec #croatia #ironman703croatia #kucycle #carborange #sportnutrition #triathlon #triathlete #triathlontraining #raceweek #ironlen

Let’s try this out! I’m ready for real perform

Let’s try this out! I’m ready for real performance without stomach problems or energy drops! @carborange #triathlete #triathleteenergy #triathletenutrition #sportsnutrition #sportenergy #triathlete #triathlontraining #triathlonracing #performancenutrition #ironlen

IM Ironman 70.3 Erkner Race Report. Swim: 26m19s

IM

Ironman 70.3 Erkner Race Report.
Swim: 26m19s, 1:45/100m, 17/149
Bike: 2h18m15s, 38.4 km/h, 13/149
Run: 1h48m07s, 5:08/1km, 64/149
Finish time: 4h39m18s, 31/149
I look back to this race with some mixed feelings. In one way I’m pleased with my good performance on the Ku Cycle bike and my preparation for the race in regards to nutrition but in the other way, I’m annoyed that the cold water influenced my swim and probably influenced my further race by draining my energy level. Of course, my current run condition didn’t make the half marathon any easier. Together with my coach, we’ve updated the training program for the next few weeks. I will be training hard to be really top-fit in one month!
For a few weeks, I’m getting advice from a food coach to improve my food/nutrition intake. Although I’ve only started a short while ago, I feel that the preparation for the race has been going a lot better. No massive pasta meals, dozens of pancakes, and many protein shakes but a balanced approach and concentrated around the training and adjusted to the intensity of the training. For me, the major change is that I have to stop my automatic pilot for eating! Highly recommend contacting Jaime Frias food coaching if you want to know more!
I’m unsure why I wasn’t able to drink the Nutrid Kerosine RS+ on the run. Could it be the intake of Kerosine on the bike was too much (?), the cold temperatures affecting my body, or something else? Maybe I should try another sports drink product?
This week it was time to actively recover and soon I will be ramping up the training to get stronger and faster for the next race: Ironman 70.3 Porec in Croatia on 20 October!
@ironman70.3erkner @ironman_germany @ironman70.3croatia #im703erkner #ironman703erkner #ironman703porec #ironman703croatia #triathlon #triathlete #triathletelife #triathletemotivation #ironlen @friasfoodcoaching @ku_cycle #kucycle

Ironman 70.3 Erkner Race Report: Run. After coming

Ironman 70.3 Erkner Race Report: Run. After coming back to the transition zone, racking the Ku Cycle TF1 bike and changing to my running gear, I was off for the half marathon run. Immediately after starting the run, I felt my upper legs were struggling. On the first lap, I was hoping to get back into a rhythm (unsuccessfully), the second lap was painful (but still pushing for a 'decent' time), the third lap was horrible with some short sections of walking, and the fourth lap was like hell with some walking and stopping... Unfortunately, I couldn't make myself drink my NutrID nutrition (flex bottle) and I only drank the small cola cups at both aid stations on each lap. I knew before the start of the race that my run condition and run pace weren't up to speed (pun intended) and would be the challenge of the day. Well, it was! In the end, I came across the finish line in 1h48m07s, average run speed of 5:08/1km, ranking 64th out of 149 in my age group... Even though I wasn't in top-fit condition, this wasn't the run time I was expecting or hoping for... But at least I completed the Ironman 70.3 Erkner race (4h39m18s). @ironman70.3erkner @ironman_germany #im703erkner #ironman703erkner #triathlon #triathlete #triathletepain #nopainnogain

Ironman 70.3 Erkner Race Report: Bike. After the s

Ironman 70.3 Erkner Race Report: Bike. After the swim coming into the transition zone, I tried to put on a bike jacket. Of course, it wasn't warm yet but due to the adrenaline, I didn't feel the cold that much. Unfortunately, my wet arms wouldn't go through the sleeves and I continued without the jacket. The bike ride went well, I was making good speed and was able to overtake many other athletes quickly. Flying past them! After a while coming into the forests, I started to feel the cold air and my fingers became slightly numb. This made it more difficult to take and place back my saddle NutrID bidon. On the first lap, I noticed a few athletes serving a penalty, probably for drafting. These must have been faster swimmers/bikers being caught cheating. I'd say: double the penalty time! On the second lap, the course was a lot busier with more athletes. Some of them were riding in groups. The road conditions in general were quite good, except for sections in the forest, the 1.5 km 'no-aero/no-overtake' zone, and the last few kilometers back into Erkner. Those last few kms were actually pretty bad. For me, the first lap was quite uneventful and went fast. I felt good and the Ku Cycle TF1 bike was (of course) good! On the second lap at the 'no-overtake' zone, I got stuck behind a slower athlete. Yeah, shit happens but not the end of the world! For nutrition, I'm using NutrID Kerosine (saddle bidon) together with a water/electrolytes bidon (between arms). I came back in the transition zone after 2h18m15s, average speed of about 38.4 km/h, ranking me 13th out of 149 in my age group. Tomorrow the half marathon race report... @ironman70.3erkner @ironman_germany @ku_cycle @nutrid #im703erkner #ironman703erkner #kucycle #ironlen #ironmantri #triathlon #triathlete #triathletebike #aeroiseverything #speediseverything #swimbikerun

Ironman 70.3 Erkner Race Report - Swim. Due to the

Ironman 70.3 Erkner Race Report - Swim. Due to the cold water temperature of 16 degrees, the organisation reduced the swim distance from 1900m to 1500m. The rolling start started at 08:05 hrs with an air temperature of 11 degrees... I don't particularly enjoy cold temperatures... It was pretty chilly although the faint sun was coming through. After about 100m in the swim, I came across a few breaststroke swimmers and at the same time, I had a cold shock which took me out of concentration for a little while. After a quick mental reset, I continued swimming and slowly came back into my rhythm. The rest of the swim went ok-ish. I came out of the water in 26m19s with an average of 1:45/100m. This ranked me 17th out of 149 in my age group. Tomorrow the Bike race report! The weather in the center and eastern Europe has been horrendous and possibly the water temperature drop was a result of that. @ironman70.3erkner @ironman_germany @huubdesign @huubwetsuits #im703erkner #ironman703erkner #triathlon #ironmantri #triathlete #triathleteswimming #coldwaterswimming #swimbikerun #ironlen

@ironman70.3erkner RACE DAY 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️ Bike is ready, transition bags are ready, I’m ready! Start number 1 💪 The sun is rising and the conditions will be superb (only bit chilly early morning) Let’s do this Ironman 70.3 Erkner! @ironman_germany @ku_cycle #ironmantri #triathlon #triathlete #dutchtriathlete #swimbikerun #ironmanraceday #kucycle #triathletelife #ironlen @nutrid @nutridglobal @friasfoodcoaching

@ironman70.3erkner Bike checkin completed! Everyth

@ironman70.3erkner Bike checkin completed! Everything is ready for tomorrow’s 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️race! Tomorrow at 8AM the cannon will fire and the Ironman 70.3 Erkner triathlon will start 💪 @ku_cycle #im703erkner #ironman703erkner #ironmantri #triathlon #kucycle #triathlete #triathlonerkner @ironman_germany

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