All posts by Guðlaug Marinósdóttir

Ný stjórn hefur skipt með sér verkum

Ný stjórn hjá Ægir3 tók til starfa nú í febrúar

Stjórnarmenn hafa skipt með sér verkum

Stjórn 2016:
Formaður:  Gunnhildur Sveinsdóttir, dundasveins(hjá)gmail.com
Gjaldkeri:  Kári Steinar Karlsson, ksk(hjá)verkis.is
Ritari:  Sigríður Þóra Valsdóttir, siggatv(hjá)gmail.com
Meðstjórnandi:  Geir Ómarsson, nossramo(hjá)yahoo.com
Meðstjórnandi:  Stephen Patrick Bustos,  stuckiniceland(hjá)yahoo.com

Einnig er hægt að hafa samband við stjórn og þjálfara í gegnum 3aegir(hjá)gmail.com

aegir3_stjorn_2016
Stjórn Ægir3

 

Ný stjórn hjá Ægir3

Ný stjórn hjá Ægir3

Aðalfundur var haldinn laugardaginn 6. febrúar, farið var yfir skýrslu stjórnar, reikninga félagsins og kosin var ný stjórn.

Nýja stjórn skipa – Geir Ómarsson, Gunnhildur Sveinsdóttir, Kári Steinar Karlsson, Stephen Patrick Bustos og Sigríður Þóra Valsdóttir
Skipaðir voru fulltrúar í Mótanefnd, fjáröflunar-/styrktaraðilanefnd og skemmtinefnd
Geir Ómarsson sagði frá sínum ævintýrum frá árinu 2015

Seinna um kvöldið var haldin vel heppnuð árshátíð, þar sem Binni slóg í gegn með frábærum veitingum og árshátíðarnefndin sá til þess að allir skemmtu sér vel

Geir og Sarah voru útnefnd þríþrautarfólk ársins hjá Ægir3, Pétur Hannesson var valinn besti nýliðinn og Svavar G. Svavarsson fékk viðurkenningu fyrir mestu framfarir.  Aðrar viðurkenningar hlutu Guðjón Karl (Gutti), Ben, Hrafnhildur Mooney og Stephen Bustos

Áfram Ægir3

Aegir3_verdlaunAegir3_matur

World Class Innitvíþrautarserían 2015-2016

World Class Innitvíþrautarserían 2015-2016

Innitvíþrautarsería World Class og Ægis3

500m sund / 5km hlaup

Fjórar þrautir
Fimmtudaginn 19. nóvember 2015 klukkan 20:30
Fimmtudaginn 21. janúar 2016 klukkan 20:30
Fimmtudaginn 18. febrúar 2016 klukkan 20:30
Fimmtudaginn 17. mars 2016 klukkan 20:30

Þrjár bestu þrautirnar telja til stiga

Stigakeppni í öllum flokkum

16-29 ára
30-39 ára
40-49 ára
50 ára og eldri
Liðakeppni

Synt er í 50m innilaug Laugardalslaugar og hlaupið á hlaupabrettum í World Class Laugum

Skráning http://aegir3.is/innitvithraut/

Þátttökugjald er 2.000kr fyrir eina þraut en 7.000kr fyrir fjórar þrautir.

Boðið er upp á þriggja til fimm manna sveitakeppni sem þýðir að vinnufélagar, félagasamtök, íþróttafélög, hlaupahópar, fjölskyldur, vinir og allir þeir sem hafa áhuga á að vera með geta myndað sveitir.  Þrír bestu tímar telja til stiga.  Karla-, kvenna- og blandaðar sveitir (60/40).

Þátttökugjald í boðþraut (relay einn sundmaður/einn hlaupari)  er 3.000kr fyrir eina þraut en 10.000kr fyrir fjórar þrautir

Ef skráning fer fram á staðnum er þátttökugjaldið 3.000kr. fyrir einstakling og 5.000kr fyrir lið.  Forskráningu lýkur kl: 20:00 daginn fyrir hverja keppni.

Notast verður við tímatökukerfi ÞRÍKÓ. Keppnisgögn eru afhent í World Class Laugum. Vinsamlegast mætið tímanlega, eigi síðar en 30 mínútum fyrir keppni!  Upphitun hefst kl. 20:15

Aðgangur í búningsklefa World Class er innifalinn í þátttökugjaldi.

Nánari upplýsingar á Facebook og hjá:
Jens (820 6907) jenskristjans@simnet.is
Gulla  (858 5045) gulla@matis.is

 WC_logo       aegir-icon

Race report from Siggi – World Triathlon Stockholm 2015

I really don’t know where to begin. This has been an amazing weekend of pure stress, fun, excitement and a feeling of success.

I remember it took a few weeks for Sarah to convince me to go. Ben was pushing as well, because he had already decided to do the Olympic distance. I, as always, was a little bit stubborn, arguing that this would cost too much and I had to work to make money for the winter. But, as it turns out, I eventually decided to go and signed up for the sprint race.

This was a tough decision, sprint or Olympic distance, for I really wanted to do the Olympic but wasn’t quite sure if the weather would suit me for such a long race. Too warm and I would melt down like butter spread on a warm frying pan. I therefore chose the “safe” option, namely, the shorter one.

The last few days before the race I started feeling a little bit more stressed and caught myself thinking about it quite a lot during each day. This, I think, started infecting my session a little bit, to the point that Sarah asked me one day if everything was OK on my behalf. I think it was after the mini race we had at Nautholsvik, after the Marbendill race was cancelled. I had been a little distracted mentally and maybe not in as jolly mood as I had previously been.

I realised that I must quit thinking about the race all the time and start focusing on these last few days of preparation. Even though this was my first race outside of Iceland, I must not let it get to me mentally.

The day after was much better, and I did a light swim session before starting to pack my things, as it was Thursday and we were leaving Friday morning.

I woke up at 3:30 AM Friday morning to make me some breakfast. I always have a large bowl of boiled oats along with raisins and prunes and this day was no exception. I also had a banana before leaving house to team up with Ben along our way to the airport. We arrived two hours before the flight and therefore had plenty of time to make our way to the gate. I remember us chatting about what we were aiming for during the weekend and I joked about it being awesome to make the top 20 on the list. Soon enough our call came and we were off to Stockholm Arlanda Airport.

It was hard travelling with our bags, a big cycle suitcase along with a heavy accessories bag really makes you have to work for it. We eventually made it to a train and were quickly outside the Central Station in Stockholm.

Sarah and Thrainn were staying at a hotel close by but me and Ben had ordered an apartment through Airbnb and therefore had to make our way to that location. It was only six blocks away and we thought it was too expensive to take a taxi so we decided to wait for Sarah and Thrainn to settle and then we would all walk to our apartment.

This short six blocks walk shortly turned into a steaming half an hour walk in the heat, travelling with a heavy suitcase. It wasn’t bad, but it taught us that if we are not staying beside the airport or a train station, we should just order a taxi.

Siggi_Ben

Eventually we made it to the apartment and settled in. After that we all went downtown to find the registration center and got our racing numbers, the chip for our foot and other info about the weekend.

Next thing was to unpack the bike and then we were all set for Saturday.

I and Ben decided to take an easy ride Saturday morning. After all, we needed to make sure everything was working just fine after the unpacking Friday afternoon. We left house at 9 o’clock and headed out to the direction we would be cycling during the competition.

About 15 minutes into the ride, I felt a strange feeling on my bike, like the bike was not as responsive as it should be. I remember thinking: “This feels exactly like I have a flat tyre…”, and indeed it was. I had only brought two rims with me to Stockholm since there was no room for anything other in the suitcase. This should not have been a problem, having a flat, but it was. The thing is, these tyres were not normal tyres with tubes, and they were tubulars. Which means they are glued to the rim. That also means that if I have a flat, I am basically screwed, especially if it were to happen during a race.

Ben suggested we made our way downtown for the bike repair shop since they could possibly be able to help us out. So without further ado, I climbed off my bike, took off my shoes and walked on my socks on the streets of Stockholm these 2-3 km that were to the bike shop.

The guys at the repair station were extremely helpful and got me a new rim, not an aero one, but this would have to do for tomorrow. This rim was for 11 speed gears, though, and since I only had 10 gears on mine, the gears could move a little bit back and forth, making it more difficult to shift. But I was just happy that I had a new rim and a new tyre so that I could race on Sunday. That was the only thing that mattered.

Finally I was back to our apartment after a very unexpectedly busy day and just wanted to go to sleep. We hit our beds early, since Ben was starting at 8:30 AM and we wanted to set up our transitions zones early in the morning, before everything got crowded.

5:30 AM – a wake-up call on race day!

This is it. Race day had come and we were all set to take on this challenge. We had gone over our transitions many times on Saturday, practiced it in our minds and felt confident ahead of the race. We both went down to the competition site and set up our transitions and then I watched as Ben started his swim leg. I wasn’t starting until 10:50 AM so I had plenty of time to warm up and get ready.

Time passed fast and soon enough it was only 30 minutes until my start. I decided it was time to put on my wetsuit and head out to the check-in.

Announcement was made that the water was now 19 degree C, a much nicer temperature than in Iceland and I felt really happy about it. It’s that kind of not too cold but not overly warm.

I was starting in the first group of the sprint team, but we were distributed into starting groups, around 50-100 participants at a time.

The water was very wavy and it was hard to position myself before the start.

Then it started. This pounding drum beat, which is played before every ITU start, most notable when the elites compete. But it was there, affecting me so much I am sure my heart started beating at the same tempo. Then the bang came…GO!

I sprinted away, feeling a few arms trying to hold on to my legs but they were soon left behind. It was only me and this other Swedish guy now. He really sprinted away, like he wanted to get rid of the whole field right away. I always kept him close, not losing sight of the yellow buoys either. The rhythm was fine, I was feeling just awesome when we turned around to head back towards shore. I could see that I was slightly gaining on my Swedish friend in front of me, who I figured was getting tired after all the show off in the beginning. I started to slightly increase my stroke tempo, and switched sides on my breathing. This was to rest my stronger left side for the final meters. I quickly gained on him and soon we were side by side. Then it happened, when I looked left to breathe, with about 200 meters left, our eyes met, or so I think. At least I was looking straight into his goggles and I felt he was looking straight at mine. He must have realised I was in the same group as him because he suddenly started to sprint again. I laughed in my mind and started making my way straight behind his feet. If he wanted to do the hard work, I wasn’t going to stop him. So, for about 100 meters I drafted him before pulling up beside him and finishing strong for the last few meters. We came up out of the water at the same time and made it to the transition zone. Swimming time was 10 minutes and 15 seconds according to my watch and I felt pretty good about that, since it was very wavy and hard to coordinate properly.

I had a much faster transition than my fellow swimming competitor and was soon off to my bike ride. The gears felt fine, even though they shook a little every time I hit a bump or an uneven road. I didn’t think much about it anyway, just thought about going fast and strong.

There were many people on the track at the same time which made it a little bit difficult to maintain my speed all the time but I think I managed to be quite efficient.

I was so busy to overtake people that I nearly missed my first turning point, having to break aggressively to make it. The turning for the sprint race was by the end of a long straight so the ones going Olympic distance kept on going, making it a bit confusing.

Ben_5

I shook it off and finished my bike leg in a decent time, 30 minutes and 53 seconds.

The second transition was good as well, though I could really feel now that it was getting quite warm outside. The temperatures were going up to 24-27 degrees at this time and not a single cloud could be seen in the sky.
This made the run increasingly difficult for me, since I am not used to be racing in more than 15 degrees, as is usual in the summertime here in Iceland.

Like always, the first 1-2 km were a bit difficult, as I was finding my pace and getting used to my body shifting the focus from my hips to the calves. I remember, though, that there were people all along the running track, cheering you on and shouting encouraging words, which really made thing much easier. I made my way through the first 2.5 km from the transition zone and to the Royal Palace.

Now it was just one lap left of 2.5 km and then I was done. I had not looked at the time since I came up from the water but decided not to do it and just smash myself for the last few minutes. The heat was pretty much unbearable for me but I kept on going and could not for the life of me have counted how many people from the Olympic race, still racing on the track, I overtook. When I was coming towards the finish, I saw Ben, who had made his way to the finishing line to cheer me on after his race. I sprinted for the last few meters, up the steep hill by the blue carpet and finished in the time of 1:05:11.

Siggi_run

A pretty decent time, considering 5-6 minutes in transition and a pretty technical cycling track. I had ran the 5 km in just around 18 minutes. I was hoping for a 17:30 time, but given these circumstances of extreme heat, lots of people in the way and a technical track, I was happy about it. I made my way to the drink station located in the street behind the finish line and took two cups of water and met up with Ben for a walk back to fetch our cycles and check out of the competition zone. This had been a good day and we were going to cheer Sarah for her race and then relax and watch the elite men in the afternoon sun.

We found out later that day that we had been placed 1st and 2nd in our respective races along with Sarah being 4th in her race. We were so happy and this just made the weekend so much better. I remember Ben jumping up, high-five-ing me and shouting, while I just sat there in more of a shock than anything else. I didn’t believe it at first. This was so unreal. Of all the guys there, looking in so good shape, some of them even professional-like looking, I had set the fastest time.

I can’t help but think a few months back now, before all this started. I could not even have dreamed of the improvements that we have made as a team for the past few months. Literally everyone has got better on some level, and most of us have had dramatic improvements in all three disciplines; swim, bike and run. I think these are exciting times for triathlon in Iceland, for all distances. It’s great to have a chance to be a part of this and it’s an honour to be training with all these amazing people.

I can’t wait for the next season to start but first let’s finish this one strong with a hell of a fun Njardvik race!

For those who have any international races left this season, just remember to smash it and have FUN!

SOR_SC_BM

Skráning í Heiðmerkurtvíþraut Ægis3 – 9. september 2015

Heiðmerkurtvíþraut Ægis3

Miðvikudaginn 9. september 2015 klukkan 18:15

Hlaup – Hjól – Hlaup / Einstaklings- og liðakeppni

 A flokkur + Liðakeppni

Hlaup – Samtals 4 km (2 hringir rauð leið)

Hjól – Samtals 15km (2 hringir blá leið)

Hlaup – Samtals 4 km (2 hringir rauð leið)

B flokkur + ungmenni

Hlaup – Samtals 2 km (1 hringur rauð leið)

Hjól – Samtals 7,5km (1 hringur blá leið)

Hlaup – Samtals 2 km (1 hringur rauð leið)

-Ungmenni fædd 1998-2000

Veitt verða verðlaun í flokki karla, kvenna, ungmenna og liða

Keppni í A flokki hefst kl. 18:15

Keppni í B flokki hefst kl. 18:45

Þátttökugjald kr. 2.000.-

Þátttökugjald hækkar í kr. 3.000.- ef greitt er á staðnum á keppnisdegi (einungis er tekið við reiðufé)

 

Race report from Ben – World Triathlon Stockholm 2015

The Stockholm Triathlon was my A race this season along with the French Aquathlon Nationals.

I was really excited to compete abroad against other guys and check where I was standing. After 6 months of training I was impatient to see the results I would have on a major event.

Preparation

I got pretty nervous before my French Aquathlon Nationals as I was preparing alone the 3 weeks before and it was my first big race abroad. Getting through this anxiety helped me managed Stockholm much better. Since I got a bit disappointed of the Nationals (23rd / 27), Stockholm was the occasion for me to smash it and prove myself I could do much better. I had only done Laugarvatn as an Olympic distance triathlon but it helped me gain confidence in dealing with this kind of race. The spirit I had a few days before the race and at the start in the water was much different this time. I was here to fight hard and smash the guys around me.

Nutrition

For the past 2 months, I had really put emphasis on my diet because I knew it was considered as the “4th leg” of the triathlon. I didn’t know much about it apart from the fact I had to eat fruits and vegetables and avoid as much as possible processed food. Reading a few articles and books on the matter including “What the fat?” I decided to try out the LCHF (Low Carb High Fat) diet. This meant I excluded all the sugars and the carbs from my meals. I very quickly lost a few kilos. I felt great during the day with a constant source of energy, I felt lighter on the run and in the swim. I could also feel I could ride longer without any trouble. After a few weeks I realised all this new diet had a drawback, I was losing my power and I was unable to sustain intense efforts. When I did the brick session on the Open Water Half Iron-man weekend, I didn’t have any fuel left on the bike and felt dizzy, I could barely pedal back normally. I realized I couldn’t race in these conditions for Stockholm otherwise my performance would simply be horrible and way below expectations. I gradually included more carbs in my diet (oats the morning, potatoes at lunch).

Preparation for the race

It was crucial to arrive 2 days before the race in order to have time to mount the bike, get our race number, check the course, watch the pros race and relax before the race. Preparing a race takes time and every detail has its importance during the race. Feeling prepared and relaxed before the race is important. Along with Siggi we checked the bike course on Google maps and in reality to make sure we wouldn’t have any doubt during the race and to try to watch out for dangerous turns along the way. Siggi got a flat tube after 2 km. It was good he got it early the morning and the day before the race. It could have ruined his race. We then decided to get back to the apartment to check every detail of the items we had to bring for the race. From nutrition plan to bike checks, we focused on every details for almost 3 hours. I ended up the preparation doing some massage to relax the muscles. Every detail had been reviewed so it was time to get an 8 hour sleep before the race.

Regarding the nutrition before the race, I focused on eating a lot more carbs than usual, especially the 2 days before the race.

Ben_5

Race day

I got up at 5 AM since the start was at 8.30 AM, I took boiled oats mixed with raisins and bananas, 2 scrambled eggs, vitamins, beetroot extract and a little bit of home-made smoothie. I was careful not to take too much as it would automatically create stomach ache later on during the day.

After checking the bags again, we headed to the start zone 1h30 before the beginning of the race. I rode a bit my bike to check the brakes, ran for 10-15 minutes including a few strides out to let my body know there was something going on today. Since the transition zone was really long, I tried to get closest to the exit not to run too long with the bike. I repeated a few times the things I had to do after the swim and after the run.

Swim

8AM: Wetsuit on. Transition zone prepared. Warm up done. I could get to the start and concentrate. I couldn’t wait to be in the water to begin. Conditions were perfect; warm, calm sea, good visibility. I jumped in the water to warm up and check my googles. I felt great in the water from the start. There were about 100-150 competitors in my wave. My goal was to start sprinting to get to the front and then choose a group to draft. Kicking and fighting in the crowd is a waste of energy and I really wanted to avoid it this time.

8:30: The race starts. I had put myself completely on the left side to be able to watch everyone and check the groups. I wanted to have a control on what was happening to be able to accelerate if needed. I quickly got in front and thought another guy would join me. After a few minutes I realised I would probably have to lead alone since I got a few meters ahead pretty quickly. I was feeling great and didn’t want to wait for anyone. I like drafting but I don’t want to let anyone draft me. I got nervous after 600 meters because I thought I was maybe going the wrong way, there was no one really behind me. Checking on the jet-skis, I figured out they would have told me if I had been the wrong way. I kept a steady pace over the swim. I could have smashed it more but I wanted to keep the power for the bike.

I got out of the water, got my wetsuit quickly off and I was not feeling too dizzy. I took my bike and ran a pretty long time until the transition exit. I wanted to keep the lead on the bike.
The initial objective was to swim in less than 23 minutes, I did 23:11, I was really not far.

T1

I got out of the transition ready to push it on the bike. I knew I could gain most of the time on this leg compared to my last triathlon. The winning time the last years were between 2:04:10 and 2:10:00. So if I could do a better time on the bike and hold the run, I would be in a good position. The transition was really long: 02:56 to get through.

Ben_1

Bike

The course was fun and more technical than what we usually have in Iceland. The speed was not constant with the hills and the turns. I quickly passed the bikers from the previous wave. It felt really good to pass so many persons on the way but it was also tricky to have many people riding around. I had to notify a couple of times the persons in front to get on the side so I could pass them. It was actually tough to maintain the pace at that point because there was no competitor in front or behind I could fight against. I was feeling really good on the bike, I had enough power after turns and on the hills to push it. I still had this strong determination to hold the intensity and keep on accelerating.  I put myself as much as I could on the aero bars to gain time. It was sometimes getting dangerous as I was taking risks at every turn to gain time.

The goal was to bike in 1:40 pace (36 km/h) which meant 1h05 over the bike leg. I arrived at the transition zone after 1h04m59s. Objective completed.

Ben_2

T2

I got pretty mad when I saw I couldn’t run as fast as I wanted with my bike in the transition zone. It was getting really packed and people in front of me from the previous wave were walking and I couldn’t really pass them. I left the transition zone in 2:49.

Run

I quickly felt I had stomach ache as usual. Now I knew how it could end up if I didn’t do anything about it, I decided to relax as much as possible my chest and think about something else. After a few minutes it had disappeared and I was getting pretty good running legs. I decided I wouldn’t take any drink during the run otherwise I would immediately pay the price, my stomach was not able to absorb anything else at that point. I set my pace at 3:40 – 3:45 after the first kilometre. It felt good at that point to pass other persons quickly because it was getting more difficult. I tried not to listen to my body telling me to slow down. This is where the small voices kick in to tell you “it doesn’t matter if you slow down a little bit”, “you’re leading anyway”, “why do you still want to suffer that much?”, “you’re passing a lot of other competitors anyway”. It takes a lot of discipline not to listen to them and find the reason why you keep on pushing. I trained many times to get rid of those voices by telling myself “losers slow down, are you a loser??”, “you’ve trained so hard for this, it’s your race”, “I will regret it if I slow down”, “ I’ve done this kind of things so many times in trainings”, “are you trying to feel comfortable NOW??”. It generally gets me pretty upset/angry at that point which enables me to get an extra boost of energy until the next hard moment.

Ben_3

My goal was to run in 38 minutes, I ran in 39:06 the 10.1 km. I pushed it more on the bike so it probably had an effect on the run afterwards.

I finished the race in 2:12:59. I was really glad about that result. I was also completely smashed as planned. My goal was to finish below 2:10:00 considering I would have similar transition times as in Laugarvatn (1 min 30s). With similar transition times I would have finished in 2:08:30. Objective completed. I improve my time in all the legs compared to Laugarvatn (2:14:14).

With this time I expected to be in the top 20. I was amazed in the afternoon when I learnt I was 2nd overall out of 1040 participants!! I couldn’t believe it. I only had to enjoy the result and see the pros race in the sun! What a blast!

Since there is always room for improvement, I think I could accelerate a bit more on the swim next time to arrive 30s – 1 minute earlier. I can definitely work on my transition bike/run which would enable me to get closer to 37-38 minutes on the run. With some consistent training on the bike this winter, I could feel better off the bike and run faster.

Next milestone is to get under 2:05:00 on my way to get under 2 hours!

Ben_4