Kalvebod Triathlon 2021, (¼ IM) – Race Report, August 14, 2021
BY JOHN HANSEN
This is my first Race in Denmark, since I re-located back to Copenhagen in February – after living two years in Miami, Florida. One of my biggest challenges has been adapting to the Danish climate again. Must admit, Florida weather is the real deal for a sport as Triathlon. Nevertheless, “Regulators mount up” as said in the old movie “Young Guns – 1988” and recently also in a song by Warren G. I´m not living in paradise anymore.
February and March were slow with training. Getting settled in a new home as well as onboarding a new job limited my training hours. Again, Nichlas proved to be the right coach for me. We spoke a lot and he changed my weekly program often. Thanks for your support Nichlas.
THE RACE
Kalvebod Triathlon is a part of Hvidovre Triathlon Club. They offer three different distances/races. Family or ¼ IM and there is also Danish Championship (DM) in Sprint for all the young/profs Athletes.
Personally, I went for the ¼ IM (1000m swim/40,5km bike/11km running) and in English (1.1Yard swim/25.2Mile Bike/6.8Mile running). The overall headcount was approx. 180 for the ¼ IM.
Hvidovre Harbor gives place for the Race. It´s located on the eastside of Zealand with access directly to the inlet between Zealand and Amager. It´s a minor harbor with around 200 boat slips. The entry basin overall length is 300m (328Yard/985Feet) and 60M (65Yard/195Feet) wide. Depending on wind etc. the depth is 1,8m (6Feet). North of the habor you find a small park (Hvidovre Strandpark) where the running course is located.
RACE DAY – Morning
Living only 20 min. drive from Hvidovre Harbor, I had an easy morning. Race start on the ¼ IM start was 11:00am, so arriving around 9:00am gave me plenty of time to do check-in, arrange all my gear and place the bike in racks.
On the nutrition side my day started with a 0,8ml Greenie around 7:00am. At 9:00am I got some cereal/muesli with half milk and half water, just before leaving home. Pre-Race Day I drank almost 7L (1,7 Gallon) water all day incl. some Hydrolytes tabs. During race morning until 10:00am I drank 2L (0,5 Gallon) so I felt hydrated.
The weather forecast showed rain and potential thunderstorms around 1:00pm. Wind was very strong.
RACE DAY – Swimming
Since I´ve relocated to Denmark, I started swimming indoor twice a week in a 25m (27 Yard/82 feet) pool. It was too cold swimming outside. At some point during March the air temperature dropped to -18˚C (-0,5˚F). I began outside swimming at Amager Strandpark, late May.
At Race Day the water temperature was 20˚C (68˚F) so I was very pleased to have my ROKA Maverick X2 wetsuit on.
There were no designated start slots and with a rolling start, two and two, the start was easy. I placed myself in a group at the end.
The first 300 m (985Feet) of the course was inside the harbor. And the water felt warmer than what they have told us. I found a good rhythm and good breathing control. Leaving the harbor towards the first left turn – the temperature dropped. Not too much – so it felt good. However, due to strong side wind there was heavy sea with high waves.
Turning the second left turn the waves came directly towards us. I really had to focus – fighting theses waves. But looking around me, I was not the only one. That felt good in a way. Just before exiting the water – some 100m (110Yard/330Feet) to finish line, my goggles started to break loose with the consequence of taking water in. They quickly got filled with water. Always using Aqua Sphere Pro, I had bought a new pair just the week before, but experience tells me that I must use them 2-3 times before a race. Then they have formed to fit my face.
I finished in 31 minutes (2 minutes after my PR from May 2018) so I was pleased.
RACE DAY – Biking
There was only one transition area. After a fairly run, from swim exit, I managed to get ready for the biking. Everything went smooth and T1 was 2:12 minutes. The bike course was a loop of four. No 180 degree turns, some 90 degrees with a couple of them being really tights – but overall seen not a technical different course.
Due to the strong winds, peaking at 13m/s (29Mph) – there was head wind or side wind halfway around, with the most intense areas along/next to the sea.
I did manage to keep a steady Power with an average of approx. 210Watt throughout the distance, regardless of head wind or not.
Arriving back in T1 again I finished the bike course in 1:16:54. That was 5 min. faster than my PR back in May 2018.
RACE DAY – Running
After a slower T2 (3:26) due to a struggle with shoelaces on my HOKA ONE ONE IM shoes, I entered the Running loop. The course was 2,8km (1,8Miles) long and apparently, they have improved it with “a mountain”. Not quite knowing what that was, I started off in a good pace of 4:45min/km (7:16min/Mile) eventually, I could adjust speed after the first loop getting familiar on how to conquer the mountain.
That was a wise decision. The elevation was high on a short distance, approx. 45˚ angel. I did manage to run uphill all four times – the last run with a lot of swearing and cursing. But not walking!
I finished running the 11KM (6,8Miles) in 54:13 minutes (pace 4:55min/km) approx. 4 min. slower than May 2018.
Post – Race
I finished in 2:48:27 just 30 sec slower than in May 2018. I´m very happy with that, knowing that last 6 months of relocating/workload etc. having been ideal conditions for training up to a new PR. Also, not getting younger – but still fit as when I was 50 years. Later Saturday night my body was really “broken” and soar – felt good.
The day after race was really “lazy Sunday” only some 20 min. Core exercises. My body was not too hammered. Monday started with 2 hours biking and Tuesday toke over with an hour Core exercise followed up with 40 min. slow running. My body feels good again.
The Race was really a good experience. Well setup and operated by Hvidovre Triathlon. It´s not a big race – but will for sure participate again. Would have enjoyed posting some pictures of me from the Race, but they are still not available from all the photographer present at the race. Sorry for that guys.
I felt fit and level of training was spot on. Very pleased that I began swimming outside 2 months before this race. Again, Nichlas managed to prepare me for a Race. Thanks, Nichlas – I really appreciate that.
Now the million-dollar question – what´s next? Lately thinking on the Challenge ½IM in September – but not quite sure I´m there mentally yet.