#nodaysoff – month 1

Hi guys,
After feeling inspired at the beginning of the year by tracksmith and his commitment to #nodaysoff, I decided to set this up as a 2017 goal.
You can join, track, use, copy, modify or suggest whatever you want in my strava.

In a nutshell, the aim is to do a kind of training (I modified it approach slightly) everyday or to say it differently, to smash 365 sessions in a row. Strike.

Before describing some of my sensations, one of the key learnings is how powerful is to be engaged with a goal. Those days that your legs are screaming for a break or you simply don’t feel like to crunch some kcal out, being commit to something is a natural booster.

During the first months, I’ve achieved a 100% effectivity.
I’ve experienced some days that I was quite tired, due to the Ironman Vietnam preparation, others that I was traveling either for job or leisure and a last bunch when I was postponing during the day and it was so difficult to overcome.
And this is exactly the key: To find something that is keeping you motivated

I’m not going to lie…I use to be badly keening on doing sports, thus is part of my life and I can’t separate. The days that I’ve described above were 2-3 maximum. But I think you get the idea, right?
Set up a goal, commit with something meaningful for you, partner with a friend, you girlfriend or a community and unleash your best.

Looking forward to smash the next 11 months =)

Cheers,
Dani Juan

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IronMan 70.3 Vietnam – First block

Hi guys,
On Sunday, I finished the first block in my preparation for IronM1an 70.3 Vietnam.
I planned this kick off period in 4 weeks, taking in consideration what is working the best for my body. There are different approaches to setup your plan, but I personally like to give 4-5 incremental weeks of work and then assimilate on week 5-6.

During this time, I was training everyday, following my #nodaysoff challenge, adding to the mileage:

  • Swimming: 25k
  • Cycling: 641k
  • Running: 173k
  • Strength: 4h
  • Yoga: 2h
  • X-training: 3h

In total, 46 sessions, 50 hours, 868k  in 28 days
2As I was mentioning, the training that I’m following is based in a minimal approach, focusing in intensity and working out inside the threshold zone.
So far, so good, I can’t complain. My body is reacting positive to the sessions and I’m feeling faster and better that I was expecting beforehand.
In this snapshot, you can see a brick session composed by 5k warm up + 2x(20k bike + 5k running) + 5k calm down

The weeks are sort in 10-14 sessions, with a 10 to 13 hours of training.
The intensity is, in average, close to 85%, what makes every practice a challenge and a test either for my body and my head. Love it though =)3
All the cycling has been done indoor, apart of a 25k outside, and most of the intensive running in the treadmill. In swimming, I’m back on track, finding a fast recovery between sets rather than speed (it will come!)

On the other hand and for skeptical, the training log will be dramatically increased as soon as Germany is allowing me to ride outside. With a day of 3 hours on the road, plus the weekly basis, I will easily end up with something between 15-16 hours/week.
Summing this up with a 7 days camp that I’m planning for the last week of March in Alicante, I do believe I can have a good base for Vietnam.

I personally don’t think that doing a pure aerobic approach, with long sessions and training in the oxygen zone, is beneficial at any level. Rather, it can brings you injuries and overtraining, plus stress.

Ready for the next block!

Cheers,
Dani Juan

Meatless Monday

Hi guys,

As I was pointing out in previous posts, I’m willing to try new ways of nutrition.
I’ve never tried a diet in my whole life and is something that I do believe is not the way to achieve a healthy goal (perhaps a aesthetic wish though). Rather, I always answer to this question the same:
Sort your meals, reduce the sugar intake (or delete it), set up a 5 doses/day, drink enough water and add some physical activity. That’s it.

Unfortunately, I’m currently enrolled in the preparation of the IronMan Vietnam, so I need to pay attention in my choices, picking the smartest alternative to combine performance and health. With the intensity of the training and the mileage log, fasting, ketosis or any other new stuff, may affect me wrongly.

Nevertheless, I’m going to try a #meatlessmonday where I commit myself to avoid eating meat. I was doing a rehearsal on Tuesday and I felt good. So, why not to extend as an habit?
The reason behind is that I’m used to eat meat almost daily, but I can may give a rest to the body and pick a wider range of foods and contribute to eat cleaner and more conscious. If that makes sense.
Therefore, I add this habit to others that I’ve adopted in 2017 (part of my resolution list), as produce less garbage, recycle more and better and don’t waste food. Small actions to contribute in maintaining a more sustainable world.

The menu for Monday, will be feed by green leaves, avocado, tomatoes and tuna as a core food. Starting the day out with some porridge and adding nuts to the snacks hours. Eventually, having a dinner based in some quinoa, eggs, eggplant and fetta cheese.
I’ll probably change some of the ingredients, but this is the top line idea.

Let’s try it out!

Cheers,
Dani

Cross training, the alps and my 32’s

Hi guys,
This weekend I headed up to Ruhpolding, to celebrate my 32’s with Nicki. img_6549
The surprise and agenda was made by her, with a priceless combination of everything I need to feel happy: Sport, outdoors, mind, relax, reading, coffee, switching off, going out of my comfort zone and her.

We started the wintersports Weekend on Friday afternoon, with a stop in Dinzler, drinking a fresh roasted coffee. Stop by if you are heading to the alps from Munich. Arriving in the evening to Ruhpolding, where the biatlhon world cup was taking place one week before and getting frozen during a walk. It was just -15 degrees.

img_6562Saturday, early wake up with the Australian Open (vamos Rafa!), breakfast and going to the skiing area. My 32’s were started! I picked snowboard again, to challenge myself with something I don’t manage as good as skiing. The goal was accomplished, meaning I was able to turn in both sides and doing some basic exercises. I still like more skiing though.
Afterwards, we grab a coffee and cake and went to the Sauna for a blend of heating and ice bath. Finishing the day with a steak and a kaisersmann!

On Sunday, one of the most beautiful cross country skiing that I’ve ever made. A loop img_6597with pines, tons of snow and a sparkling sun made the job. I pushed myself in some sections and I really like this sport. It’s amazing how your pulse goes up and your senses are on fire!
A bath in the snow (this time the water was warm, but outdoor and with the alps as landscape) and driving back home, with a stop in Munich to have dinner with Nicki’s family.
Yet, we made a stop in the Echinger see, the lake that I use to swim  on summer. And guess what, it was frozen and the kids were playing Ice Hockey. Wow!

img_6619
To wrap up, a great Weekend, respecting the training and being able to switch off and refuel batteries.

Here my extra training tips to make any travel a way to improve your shape:

  • Plan your training week beforehand: Set up your key sessions before the trip kicks off.
  • Spoil yourself during the trip: Stop avoiding eating some treats because of weight gaining. Rather, have a clean week before and afterwards. You’re body will be more than fine!
  • Stop thinking you are not training: Any single physical activity has a positive impact on you. Skiing, snowboarding or just brisk walking. Embrace a cross session, it’s good either for your body and mind.
  • Use the trip as a supercompensation: If you were pushing during the week, the Weekend is ideal to stretch, doing some meditation and taking it easy. Again, your body will be grateful.
  • You are not losing shape nor momentum: As said, 2-3 days can have a great impact in your performance. A single session is not enhancing your level, but the consistency during the season

I will update you really soon about how my training is going, and I’ll share how I’m planing and facing this new season, on my way to Ironman 70.3 Vietnam, slightly different as last ones.
img_6592Once again, many thanks for all your birthday wishes! You always make me smile.

Cheers,
Dani Juan

 

 

Challenges 2017: Ironman 70.3 Vietnam

Hi guys,
2016 was a transition competition period for me.

If you were somehow following my year, I was training and doing good, but not eager on putting a slot and racing.
Last year, I ended up with something around 300 km of swimming, 3.500 km of cycling and 2.300 km of running, far away of my 2015 figures. In addition, I spent such a bunch of hours in the mountains, either trail running and hiking.
To sum up the year, I would say it was a great year, growing in other areas as personal and my career, traveling around the globe and also achieving some dreams of my bucket list. I also got engaged with the most beautiful woman on Earth, so, what else?

But I felt it was time to set some sport challenges in my agenda. Therefore and with a push from Nicki, I’m officially enrolled in the IronMan 70.3 Vietnam, on May 7th 2017!

The idea is preparing the race properly, crossing fingers to keep away from injuries, trying to race as my best and enjoy the Ironman journey like a kid.
The goal is definitely to fight for a top 5 age group, but it will depends of how my body is assimilating the training volumes.
Yet, the temperature factor will play a crucial factor, coming from the cold Germany with a lack of outdoor cycling to a +40º weather plus the humidity factor.

All that said, keep an eye to my instagram account and the blog, in case you want to stay tuned of my training schedule.

I will share with you which kind of training method I’m using nowadays.
As a hint, I have decided to avoid long sessions, but betting for a minimal approach based in intensity, brick sessions and proper nutrition and resting.
I would stand, basically, in the 10 to 15 h/week, except some exceptional training camp (If I’ve the chance).

And that’s it!
Quite motivated to add this challenge, perfectly aligned with my #nodaysoff.
hzo2015
Let’s do it!

Cheers,
Dani Juan

Winter sports: XC skiing inclusion

Hi guys,

If you live in Germany, you’ll probably realize pretty soon that, during winter time, the TV image3has all the lights on winter sports.

If you add to that blend, being engaged with a German girl, your TV will only broadcast winter sports. Doesn’t matter who is competing or which race/discipline is taking place (even if there is a reply), there is no discussion to switch the channel.

And at the end of the day, with a bunch of hours and million of questions about “how this is working”, digging deeper in the rules, going through the athletes profiles and still having disciplines that you don’t get at all, you enthusiastically watch it, follow the athletes in instagram and even look for the next race!

A note from my side: When I first arrived to Germany (I’m from Alicante!) and they told me about “winter tyres”, my first reaction was a deep and sincere “what’s that?”

Yet and in my case, I do skiing since I was 12 years old.
Nothing serious, I just like to slide down and have fun in the mountains. I have to admit that 1 full week of skiing is too much for me.

Nowadays and being a follower of Laura Dahlmeier and the German biatlhon team, the xc skiing was a must-to-try.

That said, we tried to do last year in Austria, but unfortunately the snow was not good image2enough and we were more time walking than skating. (there are two ways to do so, classic or skating).
However, last Thursday we drove to Silberhütte and skate for around 10k, through a challenge (at least for beginners) loop of 4k.

The sensation was great! The sport is highly demanding and I found myself breathless in multiple times of the training. Also, having a poor technic makes you fight more than slide. And trust me, being an outstanding downhill skiing guy is not going to make you rock it the first time nor the second.

As we found it physically challenging and such a great way for being outdoors, we have decided to give a longer shot next Saturday.

Of course, we will stream later sky jumping, biathlon, skeleton or whatever winter sport is happening during our training practice. What else? 😛

Have you ever try xc skiing? Take your endurance to the next level! 
image1
Cheers,
Dani Juan

#nodaysoff

Hi guys,
I usually train everyday and during a bunch of months, double session.
But there is always some days of the year (for instance, last year January’s 1st) when I avoid practicing sports.
Just because I’m not keening on or not feeling good.

I was reading an interesting initiative by tracksmith called #nodaysoff and I found it like a challenge.
It sounds like you need to commit yourself 100% with the challenge if you want to smash it out. And that sounds amazing to me =)

As I prefer to split long term objectives in a more feasible, realistic and measurable, I’ve decided that I will go month by month, so starting in January with a 31/31.

What I’ve slightly changed, is what I define like #nodaysoff.

  • Physical activity, with a minimum of 20′
    That can be running, swimming, cycling etc. but also yoga, brisk walking or stretching specifics etc.
  • Learning activity
    That stands for language, coding, design lesson or a new activity immersion
  • Meditation 
    A deep session
  • Fasting practices
    If (still tbd) I try a kind of ketosis or fasting days, I’ll probably avoid sport training

All that said, feel free to join me in this challenge and let’s do 2017 counts!

Cheers,
Dani Juan