Category Archives: Travel

I’m guest hosting this Podcast. Have a listen!

A couple of moths ago I was asked to be a guest host on the Swedish Podcast “Cykelpratarna”, roughly translated to “The bike talkers”. Cykelpratarna is made by Anders Adamson and Tomas Jennebo, and it has been really fun to work with them and creating this podcast. I also have a new found respect for all the great podcasters out there. It is definitely not as easy as it sounds!

For those of you who know me a little bit better you know that my life has been multi faceted to say the least. I have lived in many different countries and I have had many different “lives” from Scuba Diving Instructor in Bali, to working in a private bank to working as I do now. In one of my other “lives” it was all about cycling. First on my own competing, and then working for some of the best pro teams in the World.

This Podcast focuses on my background in cycling, but I talk about other things as well, and what I am up to at the moment. So, you do not need to be a cycling expert to be able to tag along. If you want to find out more about me, and listen to some of my favorite songs, then you can either stream the podcast here, or just download it below. At the moment it is only available in Swedish, however if you are interested in getting an English version, send me an email titled “podcast in English” and we’ll take it from there.

Download the Podcast Episode Here

 

I have also attached some pictures from back in the days. Some of them are mentioned in the podcast with an accompanying story of course.

 

The famous BUTTON in Fabian’s white shirt! Here we are celebrating Fabian Cancellara’s win of Paris-Roubaix with the Team, which Marcus Ljungqvist was also a part of. Fun times!

 

Competing on cobbles somewhere in Belgium 2003.

 

 

Always a laugh with these two! Sport director Tristan Hoffman, and rider Kurt Asle-Arvesen. A usual afternoon for me, working on the Team.

 

The famous Survival camp with the Team. Here I am getting on a sail boat in the middle of the night during winter in Denmark. It was the start of three long, cold, wet days with hardly any sleep or food, and lots of hard work. A very interesting experience!

 

Just another day at work, here during the Giro d’Italia with Bjarne Riis. Below at the World Championships in Madrid.

 

Spring training camp in Italy, here with Aussie rider Luke Roberts.

 

Working on the WTA Pro Tour Tennis circuit and at the WTA Championships in Istanbul, Turkey.

 

 

Finally all of the matches have finished for the “day” at 11pm, and we can go for dinner!

 

 

With Chair Umpire Isabell during a WTA Tournament.  Remember have fun and… never take yourself too seriously!
🙂 Until next time

 

 

Big Changes Ahead, Tigersports is relocating!

Yes, you read that right! Tigersports is moving to the Netherlands, to Haarlem to be exact. It is a beautiful city located right between Amsterdam and the Atlantic Ocean. Haarlem is an excellent hub to be in for my current studies, future projects and co-labs. I am very excited about some new projects, and of course I will keep you posted via the blog with what I am up to.

Why move? The adventurer and nomad in me says, why not? Luxembourg is an excellent place to be, but it is time for some new input and learning. And for that, I feel a change of place is needed.

 

"The only thing constant in life is change"
-Heraclitus

A couple of dates to keep in mind. I will be away for a workshop in Nutritional Therapy in NYC again from the 17-24th of July.  Last day of work in Luxembourg will be the 31st of July. August is a transitioning month, and I will be in Holland and Haarlem from September on.

 

I very much look forward to seeing all of my current clients in Luxembourg for a couple more weeks, and know that I would have loved to told each and one of you personally about the news if I could have.

Remember, “every new beginning comes from some other beginning’s end.”
-Seneca

I wish you all an amazing weekend! 🙂

 

 



Photo by Ian on Unsplash
Photo by Kyle Glenn on Unsplash

Extraordinary MERU!

It’s Easter weekend, and for a lot of us that means a little bit of extra free time. I suggest that you check out this totally epic documentary called Meru in between food sessions, and/or while traveling. I had heard about it before, but just recently got down to watching it. It will blow your mind! You can currently find it on Netflix.

“A genuinely moving tale of super human perseverance and friendship”
-The Playlist
This is a view of Mount Meru as seen from
Tapovon Basecamp. The Shark’s Fin is the central pillar in the
formation and the part of the mountain most obviously shaped like a
shark’s fin.

At the very least it will make you appreciate the mountain of food most likely  in front of you during this time. *big smile*  Not only are the images of the mountain climbing breathtaking for a lot of reasons, but the story being told of friendship, athleticism, pure grit and what someone can achieve when they really want it, is mind blowing. How about using this film for a perspective check on your own difficulties? Just check it out, you won’t regret it.

I would also suggest that you listen to the podcast episode with Tim Ferriss interviewing Jimmy Chin called “The Athlete (and Artist) Who Cheats Death”.

Happy Easter everyone! 😉

 


Photo and photo text credit to Jimmy Chin @ website www.merufilm.com

A Hamstring Quickie – Test, Smash and Stretch

It is winter time and for most of us that means a lot more time spent indoors. That usually means that we are sitting a lot more, and moving less. This can lead to tight hamstrings, which in turn can lead to back pain. Christmas also brings along a lot of traveling for plenty of people, so now is a good time to start some prevention work. Especially if you have a ski holiday coming up. Here are three very short videos on how you can test, smash and stretch your hamstrings. Your hamstring is a common name which includes these three muscles m.semimenbranosus, m.semitendinosus and m.biceps femoris.

What to think about when you do the hamstring test:
The leg that is on the ground should stay straight and in contact with the floor the whole time. The leg you are raising up should be straight at all times, no bending of the knee. When things are good you should get to at least 90 degrees without any problem. If not you have got some work to do.
Is there a big difference in flexibility in the two legs? Make sure you put in some extra work on the side that is less flexible. Asymmetry is harder for the body to deal with, as the side that moves a bit better has to compensate for the side that does not move well. The guys from MoveU are a little bit crazy, but they are energetic and to the point, and that I like!
*Unfortunately the videos from MoveU are currently not available on YouTube. I have added three different ones instead. As soon as the original ones are back I will post them here.

 

What to think about when you smash the hamstring:
The automatic reaction from the muscles when you try this is usually to tense up a bit. Therefore you may not “feel any tightness” right away. If this is so, take a couple of deep breaths and really let your leg sink into the ball. Once a bit more relaxed, start moving the leg in search of those tight spots. If you find yourself tensing up again, just go back to taking a few deep breaths, and then try again.

 

What to think about when you stretch the hamstring:
Try to keep the movement dynamic. Meaning, slowly move the leg from one position to the next (bend and straight the leg). From my experience the body seems to adapt quicker when we do it this way, and there is a lesser chance of overdoing it, rather than just holding a static stretch and pulling on the muscle.

Finish with a re-test to make sure that you did a good job, and have improved the flexibility of your hamstrings. If you do not have someone who can help measure your improvement, putting up some temporary marks on the wall with tape, can be a great visual.

If you are a runner, or on your way to your ski holiday, it is extra important to pay attention to a proper warm-up. Going straight from sitting into doing sports in cold weather will take a lot of extra effort from your body. This can be a killer for already tight hamstrings, as it takes longer for the body to heat up. A good warm up will significantly decrease your chances of getting injured. Here is a reminder of what a quick, good warm-up looks like.

Take care of your hamstrings, and they will take care of you.
Enjoy your weekend! 😉

 



Photo by Osman Rana, Asogqetti and  Natia Rukhadze on Unsplash

This App Will Make Your Running Coach Obsolete

Last weekend I had the great pleasure to run the half marathon “halvevanhaarlem” in the Netherlands. Haarlem is situated in between Amsterdam and the ocean, and it is a very nice and laid back city. The running route was really fun, going through narrow city streets, cute neighborhoods, through the sand dunes on smaller trails, and we even ran on some gravel roads next to the canals.

The Plan and Preparation
I had never ran a half marathon before, and I knew I needed a plan to follow when I made up my mind to go for it. I decided to try the Nike+ Running app, NRC. With people like Ryan Flaherty behind the app, who is a brilliant coach and really knows what he is talking about, I wanted to see if the app could get me prepared. I went to the “coach” in the app, set the date for my half marathon, and put in the details of my running at the time. The app then set up a plan for me to follow, making sure that I did not increase the kilometers too soon. So far, so good.

Most common mistakes
Often people are so motivated, that they increase the mileage way too soon, only to get injured, and not being able to run at all. A second fault I see most people do is that they don’t change up their training with intervals, or any kind of strength training. For half marathons and beyond people typically just try to collect a lot of kilometers. This will not really make you a lot faster or stronger. It’s more of a surviving the grind kind of a thing. I think that it is neither fun nor smart training.

It is much better for the body to change things up, and do different things. The app does this very well, and I can tell you that on my own I would not have run so many different intervals as I did with this program. Sure, intervals are hard work, but it is also fun and the training sessions goes by a lot faster. And, it is really cool when you notice that your speed is improving.

The Nike+ Running Club App is also connected to the Nike+ Training Club app. I think it is a brilliant concept to put these two together, to build a more well rounded athlete. Because of this some of my scheduled training sessions were flexibility and strength training, and no running. It’s a great way to keep the fitness up, but letting the body adapt to more running step by step.

The Goal
My goal for the half marathon was to be as well prepared as I could, so that I could enjoy the day. I did not want to have to worry about injuring myself. I really think that all the interval work I did was key, because I only had 2 longer runs in the whole program at 14.5km and 16.5km. On the day of the race I felt really great and was able to enjoy the event. My goal was achieved! Two days after the event I was out with my friend playing catch with her dogs, and she said “you don’t move like someone who just ran a half marathon!” Trust me, I am no natural gazelle so I contribute that to the good programming and not increasing the kilometers to soon.

Running with the phone
Practically, I really do not like to run with my phone though. I don’t like the arm wrap from Nike, and the best solution so far that I have found is a sports bra from Lululemon that has an extra pocket for the phone on your back. If you have any other good suggestions do let me know. Instead I used my Garmin watch to get the length and time of my run, and then I just added it manually in the app. I would only run with my phone on the days where I had to do a “bench mark”  to see how I had improved. This worked well enough for me. However, I believe that you will get the most out of the app if you always use the phone.

A really good running coach is of course never obsolete. But most people are probably looking for more general guidance. As these apps are free and will help you to be smart with your training, there really is no reason not to use them. It would also be smart to work on your running technique for your long-term plan. Maybe there is a workshop somewhere close to you?

For your next running goal, whether it’s just for you getting off the sofa or taking part in a race, I would say you have two good options.
1. Get the app and follow the instructions as best as you can.
2. Find a real knowledgeable running coach who can help you.

Having a plan behind the training will make you better, less prone to injury and the training will be a lot more fun – what’s not to like?

“Failing to plan, is planning to fail”
Enjoy your weekend! 😉



Full disclosure, I am not affiliated with Nike.

A great podcast “The Savant of Speed” with Ryan Flaherty and Tim Ferriss
The Savant of Speed — Ryan Flaherty

Photo by Bruno Nascimento, Tim Gouw, Autumn Goodman, William Iven, Jenny Hill on Unsplash

A few words on drinking, dehydration and travel

As I have spent some time in airports and in airplanes recently I noticed how little people are drinking! Say what? What I mean is, I noticed how little WATER people are drinking. I see people drinking lots and lots of coffee, but also fruit juice, tea, wine and beer. These drinks all contain dehydrating agents which makes them act like a diuretic. The person sitting next to me on the flight only had one glass of water during a 10 hr flight.To me this is crazy, knowing a bit about anatomy and the importance of hydration!

Other then the 1 glass of water she had a couple of glasses of orange juice, 2-3 glasses of wine with the food, and then a couple of cups of coffee. Just before we got off the flight she took an ibuprofen/aspirin to “help her with the headaches”. She said she always get them on these long flights. I was not surprised having noticed her “drinking” habits, as getting a headache is one of the common signs of dehydration along with feeling really tired.

Did you know that because of the pressure changes when flying and all the extra noise, our taste buds are overwhelmed and we cannot taste the food very well. That means that airplane food always has way more salt and sugar in it than normal, in order for us to taste it. In terms of hydration this is not good, because the excess salt and sugar will act on the body as a dehydrating agent.

We have probably all heard that it is important to stay hydrated, but what does that really mean, and how does that differ from person to person? What part does salt play in staying hydrated? It turns out it plays a very important part. “ But I heard that salt is bad for you, what’s up with that?” I will delve deeper into these topics for next weeks blog.

If this is your color…

But just for a quick tip right now, when you go to the toilet – pay attention. Your pee should be a very very light yellow, every time that you go to the toilet. Then you know that you have enough water in your system. The stronger the color gets and odor, it’s a sign that you are getting more and more dehydrated. You should easily drink above 2 Liters of WATER a day. And add some good quality salt to your food or drink as well. I will explain the correlation between salt and water further in the next blog.

In the ideal world, the best thing for your hydration during your next trip would be to bring your own food and drink nothing but water. If that is too much out of your comfort zone at the moment, at least limit drinks that acts as diuretics as much as possible, such as fruit juice, coffee, tea and alcohol.  From Wikipedia “A diuretic is any substance that promotes diuresis, that is, the increased production of urine.” Jet lag is also always harder to get over when your body is dehydrated, because it makes you more tired.

Here are a couple of more questions challenging the “what you think you know comfort zone“. Did you know that:
-in prolonged dehydration, the brain cells begin to shrink?
high blood cholesterol has a direct link to dehydration?
morning sickness in pregnancy has a direct correlation to your body’s hydration?

So, keep sipping that water and I will catch up with you next week! 🙂

 


http://www.menshealth.com.sg/weight-loss-nutrition/airplane-food-yes-there-really-more-salt-and-sugar

http://1.bp.blogspot.com/-vLJ9-k7Uhx8/TgsztUW94SI/AAAAAAAAAEM/iNf0JaIALKo/s1600/REC+Urine+Chart+2011.png

https://flavourjournal.biomedcentral.com/articles/10.1186/2044-7248-3-2

Photo by Austin Neill and Ilya Yakover from Unsplash

 

As fresh as it gets from farm to table

I am currently in the US for a seminar on Nutrition. On Wednesday I had the great opportunity to visit the local farmers market in Boulder, Colorado. It was amazing to see all of the fresh organic produce, and the people behind it. I only wish I was staying longer and had a kitchen so I could use all of this amazing food. Unless you have your own vegetable garden it does not get fresher than this. Yumm!

The freshness of a vegetable or a fruit also directly translates into how much nutrition it contains. For every day it’s left on the shelf it looses nutrition through oxidation. That is why eating fresh, local and organic produce is the best way to go if you want to optimize the nutritional value of your food.

Very often I think that we get stuck in a routine and we buy the same stuff at the same store as we always do. Of course, it is convenient and saves us some time. But, I would like to remind you to try and think more local and farm fresh, rather than easy and pre packaged. Remember that every time that you buy something you vote with your money for that producer, whether you think about it or not. And that vote weighs heavier than you might think. The food industry has to follow quickly if we as buyers decide that we do not want to buy a certain product any more. And as many times as we eat in a day, week and year – that’s a lot of votes!

We are never going to “get rid of” the huge supermarkets and that is not the point. But, let’s not forget about our local heroes, trying to make a difference around the area where you live. It’s not easy for them to try and compete with the prices of the large corporations and the convenience of the huge supermarkets.

So I would like to ask you to try and support your local farming community in any way you can. Find out about where the different markets are and when you could visit one. Are there co-ops that delivers fresh produce? A lot of small local farmers also have chickens, maybe you can get your eggs from there? Why not buy a vegetable that’s in season that you haven’t tried before? Who knows maybe that recipe will become a new staple in your kitchen? Get out of your comfort zone a little and just try.

Remember that you have the ability to vote for fresh, local produce every time you buy food. So, vote wisely and support your local farmers and co-ops whenever you can. If for no other reason, it will simply taste better!

Enjoy your local Farmers Market 😉

 

 


http://www.chgeharvard.org/sites/default/files/resources/local_nutrition.pdf

Photo credit Nathalie Visser

Holiday Driving and Swiss Army Back Problems

It is about that time of year where a lot of people are about to go on vacation, and plenty choose to go by car. Sitting in the car for many hours in a row can cause a lot of muscle stiffness and back pain. Starting your vacation moving around like an unfolded Swiss knife is not exactly how most of us envision our vacation to start, so what can we do?

I would start by taking good care of the hip-flexors, and the large surrounding muscle groups. When we are sitting still for long periods of time our hip-flexors become very stiff, and when they get too tight they won’t allow us to stand up straight very easily. Instead the muscles on the flip side of the body, the glutes and hamstrings have to work a lot harder to try and keep you in an upright position. This is a loose loose power battle between the muscles, and after a while they all get jammed up and this is where you step out of the car like an unfolded Swiss army knife and are unable to stand up straight and move freely. That situation is definitely no fun at all, so, let’s do some preventative work instead!

Make sure to target the following muscles to stay as flexible as possible in your low back and hip area. Use the lacrosse ball for 2-3 min on each. Remember, where it is the most tender and painful, that is where the most stiffness is, so that is where it would be a good idea to add on a few extra minutes.

TFL or Tensor Fascia Latae
Quads or Quadriceps femoris
Glutes, don’t forget to work on the sides of the hips as well
Hamstrings

The TFL is really key here so make sure you spend some time on both of them. Here is a video to help you get into the right position. You can also do the same move with the lacrosse ball lying down on your side on the floor, instead of standing up. I prefer only using the lacrosse ball while lying on my side on the floor, but try out what works best for you. Remember that it is a small muscle so use small deliberate movements.

Add these active mobility moves to keep the hips free:
Lateral lunges (see video below)
Couch stretch (there is a previous post about it)

If you know that you typically will have a problem in the low back and hip area after a long drive, why not get ahead of the problem and start a couple of days or at least the day before with the above mobility exercises.

Think pre-hab instead of re-hab!

On the day(s) of driving, every time you stop, make a couple of lateral lunges, and stretch your quads. It will go a long way.

Also – hydration is key for the muscles and your body to feel well. So keep drinking that water. Aim for at least 2L a day and even more if you are drinking anything with caffeine or sugar in it as it will act as a diuretic.

I wish you a smooth drive and fun adventures 😉


Yellow Fever Hits Düsseldorf – Le Tour de France

Yesterday was showcasing the big Team Presentations with all the riders, including some of the fresh National Champions sporting their special jerseys, and tomorrow Le Tour de France 2017 kicks off in Düsseldorf. If you are not too far from the area and you have never experienced the Tour de France live before, why not head on over and join in the celebration of one of the biggest sport spectacles in Europe. If you are in Luxembourg you can catch the riders passing through the country on the 3rd Stage on Monday. If you  don’t have to work on Tuesday, or maybe can get away with taking a long lunch, you can watch them start the 4th Stage in Mondorf-les-Bains.

If you want to visit Düsseldorf during this weekend, you can find some great information here. You can also visit their facebook page that has a lot of fun videos and information, and Cyclingnews is always a good place to keep up with the results. If you have never been to Düsseldorf I highly recommend it. It is a very stylish and fun city with lots of new cool design buildings in the harbor area, and the Old-town along the river is a nice place to hang out and grab a bite to eat. For more information about what’s going on check here and here.

This inspirational video was shot in Düsseldorf, starring a good friend who also used to be one of “my riders” from when I was working on the Pro-circuit, Steffen “Weigi” Weigold. Another one of “my riders” Marcel Sieberg is getting ready to start the Tour and you can see a short video with “Sibi” here.

With all this cycling inspiration and yellow fever going around, people tend to all of a sudden jump onto their bikes and ride a lot more than usual. I think it’s awesome that people are motivated and getting out there! However, I see a lot of people failing in their preparations so I want to highlight a couple of things that could be a brick in the road.

“To repeat, if your bike is not fitted correctly, everything from your position to your mechanics is compromised. In addition to not being as efficient as possible, you dramatically increase your susceptibility to injury.”[1]

Get properly fitted for your bike. It is supposed to feel good when you are out riding. Yes, tired muscles is one thing but you should not be in a compromised position slowly creating a chronic problem. Check out the below videos for some easy changes. Go to a bike store that has been around for a while and ask them to help you out. If you are into getting stuff done yourself, the book Power Speed Endurance [1] is a great source on how to do that.

And here are a couple of quick tips on proper form while riding.

Make sure that you invest in a good pair of bike shorts that fit you right. If the seams on the pad are just in the wrong place, or if the pad is too large for you the creases will quickly cause you a lot of discomfort and even saddle sores, and that, no amount of “chammy cream” can undo. Which brings me to my next point, do yourself a favor and use a good chamoise cream to put in your bike shorts and/or directly onto your crotch. It will make a big difference especially when you are increasing the length and frequency of your rides. I have always liked the Swiss Assos brand but there is plenty to choose from like for example DZ Nuts Pro created by another one of “my riders” Dave Zabriskie.

I hope today’s blog has given you some good basic information, but even more so, inspiration.
Enjoy the ride! 😉


[1] Power Speed Endurance by Brian MacKenzie & Glen Cordosa, Cycling as a skill p.140

Photo Credit to Robert Calin