After working with coach Ady Dench, #TeamTCK athlete, Vilhelm Sundström, had a great race at IM 70.3 Elsinore in Denmark; so much so, he’s thinking of returning next year!

Pre-race

Despite being my first IM event, I felt I had a good solid prep leading into the race. Good advice from my coach to calm my nerves which was all I needed really leading up to the race. I had a very balanced race without any real mishaps or surprises. Felt stronger than I ever had in all disciplines without being tired. Had I done the training on my own, I am sure I would have overdone the two weeks leading into the race.

Swim: 40:05min

The swim went according to my expectations, found my rhythm early on and kept it steady. I had no sign of racing HR and felt comfortable throughout the race despite heavy traffic and a very technical course with tight passages.

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The rolling start and self-ranking made the start reasonably controllable. On the negative side, the course was squeezed into the harbour area, and you would expect the water to be calm. In reality, it was much worse than swimming in the open sea, as the waves coming in bounced around inside the harbour making the water choppy and coming from all angles

T1: 8:23min

I was well organized, didn’t do any glaring mistakes, but could possibly have been quicker. T1 had easy access and was well organized. I found my bag right away and had ample space to change. I felt good after the swim without any disorientation or nausea, didn’t eat or drink in T1 which saved time

I decided to swim without my tri top on under the wetsuit as I was afraid more restrictions around my neck and shoulders would increase the chance of ‘panic’ in the beginning of the swim. The top was a bit tricky to get on when wet, despite having a towel, so the top on next time! I also ran with my cycling shoes the 500m to the bikes, I should have had them in my hands (on the pedals is not an option).

Bike: 2 hours 54:05

Very steady, paced at 155w and 31km/h pretty much the whole leg. Started out a bit slower the first 5km to feel out what kind of day it would be. It was a bit cold and rainy in the beginning, but then the sun came out after 10km. Could probably have pushed more but I didn’t have the confidence and/or experience to know how I would react to that on the run (or the bike).

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IM 70.3 Elsinore is a flat course and I had pretty much perfect conditions. It felt a bit lonely and uneventful going out of the city for a short loop after 60km, hard to keep focus on the race. The course was a bit repetitive with 180 degrees turns and zig zagging around on the Danish countryside between 20km and 50km.

T2: 4:19min

T2 was uneventful, apart from a much needed toilet break! Again, I was well organised, they picked up the bike, and I just had to change my shoes and headwear

Run: 2 hours 04:09

I had actually (naively) thought I would increase my pace after the first 5km, but underestimated the toll on my legs, so just kept steady pace or at least effort. Very stiff lower back and legs in the end but had a ‘mini-surge’ of some 10sec quicker per km in the last 3k for good form!

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There was good support throughout the run, both from spectators (wife and friends) and in terms of nutrition. The 3.5 lap set up was perfect, mentally. 6.3km per lap was a measured chunk to focus on at a time and it made the third lap feel like the last, as the last 2-2.5km ‘half lap’ was more like the sprint to the finish

In order to maximise the interest for spectators, the course went back and forth inside Helsingor. It was a bit discouraging to always see the runners coming towards you on the other side of the street.

Post-race

I starting training today with a recovery bike ride of 60min (3 days after the race). Nothing ‘broken’ just a bit of stiffness in the legs. I am signed up for IM Vichy IM in August, so (much) more of the same and I will be ok.

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Race review

I would very much like to race Elsinor70.3 again. Helsingor is a lovely small city that is completely overtaken by the tri-community in the days leading up to the race. Very well organised and a flat course, so nothing really to complain about. As for specific advice for anyone else thinking of signing up next year, I would recommend booking early and getting there on Thursday or Friday so you can enjoy a whole Saturday of just strolling around.

Coaching feedback

For me the coaching I has received so far has been perfectly suited to my situation. I have a job that makes it virtually impossible to commit to physical regular meetings. Having a weekly interaction on internet with a weekly schedule where I can change around the sessions has been a must for me.

I believe the coaching has been well measured and have taken into account the fact that I am a beginner and it has taken a while for me to take in the HR and watt-based training. It has already improved my pace, but more so my endurance. I (and the coaching) will only get better as I continue to develop my training habits as it is easier for me to benefit from the coaching.

I would definitely recommend the coaching I have received from TCUK. I know my race experience would have been very different if I hadn’t followed the tailored program and the training advice.