Challenge Almere 7:55:44!

🇬🇧 7:55:44! Got exactly what I came for. Triple crown for me here at Challenge Almere Amsterdam. Set a new course record which stood for almost 20 years, set a new Slovenian ironman distance record and finally yet importantly, I smashed my personal best for 10 minutes from last year here in Almere. This is highlight of my career and Holland is going to stay in my heart for the rest of my life.

📸photo credit: James Mitchell /Challenge Almere

Less than 100 humans managed to cross ironman distance in less than 8 hours and my personal goal was to join the club before number reaches 100. I knew that I was ready and numbers were predicting time tight race against the clock. I have lost some time in the water, gain some strength on the bike and used experience gained in a last year run. I did a perfect race, spot on with power output and running paces. Never got into huge troubles, but I was very surprised how Cameron Wurf ran the first three rounds. On the wings of crowd I almost sprinted to the finish line and crossing the line as winner of 36th Challenge Almere triathlon. 

📸photo credit: James Mitchell /Challenge Almere

 8.9.2018 bo za vedno ostal v mojem spominu in Nizozemska kot država mojih največjih uspehov. Že lani sem na isti progi osojil 3.mesto na EP v dolgem triatlonu in tako prvič resneje opozoril, da tudi v Posavju raste svetovni triatlonski šampion. Rezultati in natančne analize treniningov so nakazovale, da bi ob optimalnem razpletu bilo moč pričakovati čas pod 8 urami. To pomeni brez tehničnih težav, ob pravilni razporeditvi moči in dobrih vremenskih pogojih. Slednje je bila največja spremenljivka in povsod je bilo govora ali bomo imeli ugodno smer vetra, predvsem pa če bo cestišče na kolesarskem delu ostalo suho. Zgodila se je tekma brez napake, z veliko mero potrpežljivosti in brzdanja tekmovalnosti. Plavanje je bilo prijetno in brez težav sem prepustil narekovanje tempa sotekmovalcu, lahko bi bilo nekoliko hitrejše, saj sva v drugem krogu prehitevala zaostale tekmovalce. Odlična menjava in nato vožnja z vetrom v hrbet v dolžini 40 km, moč pritiskanja na pedalke sem skrbno kontroliral in ostajal na zgornji meji še dovoljenega (310 w). Z mislijo o teku sem se lotil drugega kolesarskega kroga in moč pedaliranja nekoliko znižal (-3%). Dan pred tekmo so mi napovedovali 61% možnosti za zmago, ker naj bi imel od vseh nastopajočih najboljše tekaške noge. Samozavestno sem napovedal, da lahko izničim tudi zaostanek do 10 min po kolesarskem delu. Ta je bil v T2 znatno manjši in je znašal 4 min za najboljšim kolesarjem med dolgoprogaši, tudi aktualnim rekorderjem kolesarske proge znamenitega IM na Havajih, Cameron Wurfom. Z mislijo o lanskem nastopu in težavami, ki so se mi pripetile na tekaškem delu sem pričel maraton nekoliko rezervirano s tempom 3:45 min/km. Prednost je po polovici ostala skoraj nespremenjena in že se je pojavil kanček dvoma. Maja mi je sporočila trenerjeve besede in zagrizel sem v najpomembnejši del tekmovalnega dne – zadnjih 15 km tekaškega dela. Ohranjam nastavljeno hitrost, le 5 posameznih kilometrov znotraj maratona je bilo slabših od 4:00 min/km in še to ravno na tej magični meji. V 4. in 5. krogu sem ujel tekmovalca pred seboj in pričel zadnji krog v popolni evforiji. Pred men oj je bila tekma z rekordom proge, ki je do sedaj znašal 7:57.46. Vedel sem, da je rekord dosegljiv a na progi nisem želel pustiti niti sekunde. V zadnjih metrih sem sprintal na krilih fantastičnih navijačev in kot prvi Slovenec zaključil pod 8 urami. V zgodovini triatlona je manj kot 100 tekmovalcev zaključilo 226 km (3.8 km, 180 km, 42.2 km) razdaljo v manj kot 8 urah in s tem časom se uvrščam na približno 35. mesto najhitrejših dolgoprogašev.

📸photo credit: James Mitchell /Challenge Almere


Krono triatlon Ljubljana

Minilo je že skoraj 3 leta odkar sem nazadnje nastopal na domačih tleh. Moram reči, da tekma prišla kot osvežitev in je bila rezultatsko drugotnega pomena od tekem, ki so za mano in pred menoj v sezoni. Lekcije, ki jih človek prejme so neprecenljive ne glede na nivo tekmovanja, pa naj bo ta doma ali v tujini.

Vremenska napoved za tekmovanje ni bila optimalna, nasprotno, kazalo je, da padalo kot iz škafa. Iz poletnih temperatur smo naenkrat doživeli ohladitev na skromnih 15 stopinj. Meni hladne razmere odgovarjajo in pričakoval sem dobro dirko.

Predno zaidem na potek dirke moram povedati, da sem dan pred tekmo naredil 3 urno kolo z nekaj specifične moči. S trenerjem sva bila dogovorjena, da izprazniva zaloge glikogena do 7.9., ko pričnem s karbo loadingom za tekmo Challege Almere. To je bil verjetno, poleg hladnejšega zraka, tudi razlog, da na tekmi ni steklo kot bi želel. Noge so bile na teku težke, plavanje obupno, kolo pa prava drsalnica (v drugem in tretjem krogu sem ovrgel zadnjo trditev).

FOTO: Jernej Rodič (TK Ljubljana)
V Sloveniji ne poznamo veliko različic triatlona zato je bila izvedba krono sprint triatlona prijetna dobrodošlica in preizkušnja, kjer si od samega starta popolnoma sam in kjer ni možno koristiti zavetrja ostalih tekmovalcev. Takšen format, ne glede na razdaljo, bi mi moral odgovarjati zato vse drugo kot zmaga pred tekmo ni bilo v mojih mislih. V našem športu je tako, da najpogosteje ne potekajo stvari popolnoma po zamišljenem planu. V plavanju se celo sezono mučim, da bi zajel optimalen zaveslaj, a mi to nikakor ne uspeva. Vedel sem, da bom na kolo skočil z zaostankom, ki naj bi bil do 45 s. Tako je tudi bilo in vedel sem, da bom na kolesarskem delu pridobival. Z najboljšim časom kolesa sem v menjalni prostor prišel z nekaj sekundno prednostjo pred Bojancem, ostali pa tudi niso bili na varni razdalji. Odločal je tek in občutek je bil, da letim zato me je presenetilo dejstvo, da sem prvi km pretekel v času 3:33. Nadaljeval sem brez panike v upanju, da je nekaj narobe s ”sateliti”. Takšen tempo namreč zastavim v prvih kilometrih polovičnega ironmana. Stiskal sem naprej, a ob pogledu na uro na drugem kilometru je prišla streznitev. Prvo mesto je s takšnim tekom nedosegljivo in samo upal sem lahko, da zaključim tekmovanje v TOP3. Šlo je za las, saj sem pred Klenovškom ohranil 13 s prednosti. Čestitke gredo prav vsem, ki so se na ta dan spopadali z nemogočimi razmerami in dokazali, da je kronometerski triatlon dobrodošla sprememba v koledarju TZS. Pohvala tudi organizatorjem in vsem, ki so ob progi skrbeli, da smo se počutili varneje.

Embrunman 2018

 Embrunman – Le mythe! 2nd place on one of the hardest triathlon races on the world. Had a good swim and bike with some problems on descents and traffic on the road. At the end I put together very strong run and took a lead (from 4th to 1st) for 500 m on km 28. Then DIego van Looy flew past me and took the win. Congrats to Gwanael Row to round up the poudium and my friend Andrej Vištica finished 4th.

 Trimax Magazine

 Lani 3., letos 2. na enem najtezjem triatlonu na svetu – Embrunmanu, ki ga zaznamujejo start v popolni temu (6.00), tezka kolesarska proga preko slovitega Col d Izoard, odprte ceste z nevarnimi odseki ter nenazadnje 35 let dolga tradicija, ki prireditve daje miticen pridih. Tekmovalni dan je potekal odlicno in vseskozi sem ohranjal mesto v top5, v T2 sem prisel z 8 minutnim zaostankom za prvim mestom, 6 za drugim in 1 min za 3. Z odličnim tekom sem na 28 km prevzel vodstvo, saj je tekmovalce pred menoj dodobra zdelala tezka kolesarska proga. Diego van Looy, ki je tek pricel dalec zadaj je odtekel neverjetno in postavil rekord tekaskega dela in tako na koncu osvojil zmago na tej znameniti dirki, ki je hkrati (kot zanimivost) tudi ena najbolje placanih dirk na svetu. Sedaj uzivam v trenutku, ki pa ne bo dolgo trajal, saj me v zacetku septembra caka nov paket pomembnih tekem. Cestitke vsem nastopajocim in seveda hvala moji stevilcni ekipi za podporo ob progi.


When you have that feeling… that it is just not your day

Chiemsee (The Bavarian Sea) is beautiful place which offer plenty possibilities for outdoor sport activities. Triathlon is one of them and what is better than cycling on good German roads. Place is just amazing and for me it was third time coming back here, so I knew pretty much all about the race.

Days leading into the race felt easy and relaxed and I was confident that there is good battle on the horizon. I did my pre-race run on Saturday morning and after few meters I felt all the races I did in past two months (6th race this year). Pain in calves was annoying but did not effect on my mind to have good Sundays race.

Race started at 9.00 for ladies and at 9.05 for men. Before the start I was relaxed and had a nice chat with friend Matija Meden which was nice catch up after long time no see. First few strokes were ok and I got in front of the race shoulder to shoulder with Matija. After few minutes we caught first ladies in front of us and suddenly I lost positions, that time I realized that it is going to be improvisation day. I swam on the last position in the group of 7 and I had no power to move up. Before the swim exit a small gap opened and I was out of the group. However the time loss was minimal and caught the front of the race in first km on the bike. At that time Horst was leading and Fachbach was second, I was third. I decided to catch some breath and then try something later. I tried to cooperate and share some work and put some pressure on other competitors. We were caught by two guys from behind and we all entered (group of 5) 2nd lap together. Then attack happened from Deisenhofer and we all just watched him rode away. 10 km before T2 was a little more technical sector and I saw an opportunity to break away. I got 30 s lead before 3rd and 4th but still 2:20 down on first place. I started my run easy on rolling 4 loop running course. After 1st loop I got on 1:50 to the lead but Fachbach was 10 s down on me. In second lap I got some stomach problems and I needed to take a »twominutebreak«. After that I ran OK and was closing down on leaders but it was not enough to get on the podium. Congratulations to all finishers, especially to podium finishers.

RESULTS


Keszthely triathlon - 2 wins in 6 days

Superb race at Keszthely triathlon. Race was great in every aspect but mostly I am happy that I recovered well from Challenge Venice 6 days ago. It was non wetsuit swim and I was leading the swim most of the time. But on the end of 1.9 km swim course, I came 2nd out of the water. Quick T1 gave me lead from the beginning of the 90 km rolling bike course. Must check data but in athlete guide I saw that there was 900+ m of climbing on good road surface. I was focused on my ride, no pressure, just holding steady power output. On fast downhills I tried to hold aero position without peddling as long as possible. In T2 I came with significant lead of 6 and a half minutes with Thomas Steger in second and my team mate Denis Šketako another 2 and half minutes down. When I jumped of the bike I felt back pain but after one km that pain was gone I ran comfortably till 10th km when heavy legs came into play. Both quadriceps felt exhausted and suddenly there were no speed left. Margin was huge and I was thinking that 5 min should be enough for 10 km. It was… and I am happy with the result especially after two DNF in Keszthely before. Crossing the line was pure relief and another confirmation that we are going in right direction. At this time I would like to thanks to organizers who made this event really special for me and I am sure I will be back to defend the title.

RESULTS

FOTO: 575 Keszthely triathlon


JK Coaching - Egon Ivanjšek

his year we, JK coaching service, decided to begin new approach that ensure quality training sessions to athletes all around the world. Basic idea was to prepare 3 months training plan for half ironman distance triathlon. Biggest challenge was how to implement everyday training routine into ordinary life (work, family). In other words how exactly define intensity of the sessions which is main guideline of our system. Structured workouts provided by Trainingpeaks is good way to guide athlete through the process of training. All what athlete need to do is to open free basic account, buy structured based training plan, do some incitive test and athlete can start training like a proffesional. We will show you example of analysis how our plan worked out to a triathlete who is 30 years old and have a job. He provided us all training data from the beginning of the plan. He wasn’t ill, wasn’t injured and had nice consistency in training. Last but not least he is new to our sport and wasn’t swimmer, biker or runner before. He finished Faculty of Sport which gave him basic technical and tactical knowledge about swimming and running. He also got theoretical knowledge about sport exercise and physiology of sport.

photo: Keszthely triathlon 2017

“In September 2017, I decided to take a challenge – Mureck middle distance Triathlon. The goal was to test how and if it is possible to train (even 2x per day) despite full time job (Physical Education teacher). Jaroslav Kovačič and Aleš Suhadolnik were in charge of the preparations. I trained every day, sometimes even 2 times a day. Despite my job I managed to train 11-12 hours per week. Throughout the week shorter and more intensive sessions were scheduled and on weekends sessions were longer. In the first weeks I followed the training well and realization was at 95%. When worload (12-14 hr/week) increased I had some problems with combining my training because and work schedule did not allow me to execute plan as I wanted.  Cycling and swimming weren’t a problem, while running training suffered a bit and I missed couple of important sessions. I felt greatest improvement on swimming and on the bike, which was also noticeable on the race day. I swam in the first group and I came into T2 on 8th position. Due to dehydration I was struggling on the run but still achieved a time of 4h 15min. I am pleased with the results and achievement I made but I know there is still room to make some improvements. I can not wait to jump into new 3 months training block to be stronger and faster on natiaonal LD championship and Belgrade Half in September.”

LINK TO 3 MONTHS TRAINING PLAN


Challenge Lisboa

 

Challenge Lisboa was 3rd race this year. I finished 3rd overall and this is nice upgrade after finishing 4th in Challenge Riccione two weeks ago. I came to Lisbon one day before the race and it was the first time that I had race one day after flying. I knew the course from last year, only few changes were made on the run, but in general it is fast and simple course to follow.

I had a bad swim and P.G.Dapena gave us (w Parick Dirksmeier) more than a minute. I made a good T1 and left transition area on 2nd place. Bike was not easy especially on the downhill where heavier guys (Dirksmeier & Moldan) pushed strong. We caught Dapena on the last loop out of 4 and everything was settled for the run. Flat out and back run (less than 20 km) felt pretty easy and comfortable and out of three (Dapena & Dirksmeier) I came third overall. This was the best run so far this year but still missing one gear to be able to conquer top podium position.

However I am happy with the result and now focus is on longer distances where lack of speed is not so important. Next race is approaching fast as Challenge Venice is just around the corner.

Results

 


Challenge Roma – huge field of professionals

Day was nice with some rain drops and Sahara sand falling from the sky. We started at 13.15 which was quite unusual for me. My race has started or if you want finished 10 days before race day. Out of stupidity I twisted my ankle so bad that I was thinking about not to show up on the line. Few ligament fractures gave me feeling of instability in my feet. Blood traveling around the joint and feeling of exploding heel reached peak when I came to Rome.

With RICE therapy I was ready to stand on the line on Sunday afternoon, but I couldn’t think 100 % about the race. Swimming was unrelaxed because I couldn’t kick freely, so I started riding from 16th place.

At the begging I picked up some riders and after 10 minutes we became second group (appx. 6 riders). Two riders broke away and we were chasing another 6 riders in front of us. At that time I was averaging 325w and had a great feeling for the rest of the race. After a while we caught the group in front of us and we all became huge group. After that point my wattage went down quickly, so or we slowed down or there was drafting effect. I still wanted to put some pressure on the paddles, but we stayed together. Riding times were quick because we shortened one part of the course (3 x 5 km), still don’t know why.

Run was quick from the beginning, though I was unrelaxed where visibility was poor (tunnel, sand on the footpath). Sore feeling in the ankle was gradually building up especially on curves, turns and uneven surfaces. After first lap out of three I was on the 12th spot and running out of energy.

Aid station was bad placed and insufficient. Finished 13th which is OK, but not what I was looking for. However I am happy to finish the race, didn’t get injured more and I have clear vision on what to focus on in the future.

FOTO: www.thatcameraman.com

RESULTS: click here


Analiza Sezone/Season analysis

Graf prikazuje količino teka po tednih v zadnjem letu. V grafu je lepo vidno izpustitev oz. pomanjkanje tekaškega treninga od konca aprila naprej, ko je prišlo do poškodbe. Kljub temu sem 9.9 na Evropskem prvenstvu na Nizozemskem odtekel svoj najboljši IM maraton dosedaj –  2uri 45 minut in svoj prejšnji najboljši čas izboljšal za 10 minut. V celotnem letu je bila povprečna količina teka v tednu pod 3 urami. Cilj za prihodnje leto je za 30 minut dvigniti količino ter ohraniti visoko intenzivnost./

Chart above shows duration of running per week in last 365 days. Shows lack of running sessions from late April till date. It’s all because of injury from which I am suffering from that period. Despite all of it I ran marathon on ECH Long distance championship in Almere 2:45 which is till date fastest marathon off the bike for me. All year around I was averaging sub 3 hours per week. Goal for next season is increase that number for 30 min.

 

Graf prikazuje količino teka po tednih od poškodbe do Embrunmana. Iz grafa izhaja, da je bila povprečna količina teka v tem obdobju pod 2 urama. Kljub temu sem dosegel 2 čas teka, vsega nekaj sekund za prvim Andrejem Vištico, kar je zadostovalo za absolutno 3. mesto./

Let’s focus on duration of running per week from injury till Embrunman on 15th Aug 2017. We can see that average duration per week in this period was sub 2 hours per week. However I managed to achieve 2nd run split of the day, just seconds behind Andrej Vištica who took the fastest split. At the end I finished 3rd overall.

 

Iz grafa lahko razberemo, da sem zaradi tekaške poškodbe ob koncu aprila, upad Training stress scora, zmanjšall količino v vseh treh disciplinah treninga. Poskušali smo ohranjali intenzivnost treninga in s tem formo. Strategija se je izkazala za uspešno z uspehom na Embrunmanu!/

In addition we can see decreasing post injury trend of TSS per week because of lower quantity. However we tried to keep high intensity in meaning to retain competitive form. Decision showed to be correct due to some great successes in second half of the season.

 

Graf je podoben prejšnjemu, le da prikazuje kilometre po tednih./

Next chart shows the same story just expressed in kilometers per week.

 

Graf prikazuje training stress score in intensity factor za zadnji dve leti. Razviden je postopen dvig intenzivnosti v začetku sodelovanja (od oktobra 2016 dalje) in nato ohranjanje visoke intenzivnosti skozi celotno obdobje treninga. V naslednji sezoni je plan IF dvigniti še za kakšen odstotek!!!!/

If we look over 2 years period we can see that IF (intensity factor – blue columns) was increased little bit from October 2016 and stayed higher throughout the year. Plan for the future is to increase IF for a little bit more (1-3 %).

 

Graf prikazuje postopen dvig forme, kjer smo bili tik pred poškodbo že zelo visoko na 172,  vendar je CTL ob poškodbi pričel padati. Kljub temu (130 CTL) do konca oddelal odlično sezono. V naslednji sezoni planiramo v tekmovalnem obdobju ohranjati CTL nad 160!!!/

Last chart shows steady increasing CTL (chronical training load) in the first half of the season which reached maximum just before the injury (172). Despite lowering CTL to 130 we had great season but goal for the future is closely to 160 CTL through the race season.


Press release: JK - Dubai 70.3 2017

What an incredible day at the first race of the season.

The start list made the impression that it’s world championship with so many fast athletes on the start, including Jaroslav, fully confident in his performance. The men’s event was won by Spain’s Javier Gomez, while Daniela Ryf from Switzerland won the women’s race. Jaro finished 10th, with one of the best performances he has ever displayed on a 70.3 race. Read our post-race statements:

 Jaroslav’s statement:

“I started a little bit in the back on the swim and managed to come through and passed some athletes before losing the pack. Swim was comfortable and in control. First few kilometres on the bike were tough and after the 20 km mark we caught the leader of the race. There were some accelerations and group of 8 was broken apart. I stayed behind and we came to T2 with a 2:45 deficit. Run was hard because of the heat that I am not used of (lot of sessions are done indoors due to cold weather in Slovenia at the moment). But somehow I managed through the course without any big problems. I was not as fast as I expected to be, but still fast enough to finish TOP 10 among the best athletes in this sport. I am looking forward to do some quality work in the next few weeks when I am staying in Gran Canaria, Maspalomas for TRI camp.”

 Borut’s statement:

“Jaro made a tremendous progress in the last 3 months. After the shoulder injury a lot had be done with compromises. In such a short time we could only do that much. But nonetheless, the vast majority of training, nutrition and technique was then performed at 100% and so we were fully confident at Jaro’s first start. Swimming went easy. For the bike leg, we carefully calculated that Jaro can ride fast at 307 W. That exact number was displayed as an average number halfway through the bike leg. At the end it dropped to 300, but still a great time for the 90 km fast course where Jaro averaged almost 44 km/h. Many people don’t believe that he can ride that fast with such a small power output, but we did so much in terms of aerodynamics and bike fitting that Jaro spends a lot less energy for the same power compared to other athletes. Maybe we expected a little faster time in the second half of the run leg, but average pace of 3.37 per kilometre is most what he could do in that environment.”

“We’re making some changes to the training routine to push that running pace below 3.30 for a 21 km running leg. We have more time now to properly develop the fundamental strength and then translate it into the racing speed.”

unnamed JAro 1

Jaro’s next race will be Challenge Gran Canaria on April 22, 2017.