A 4 month reflection

Whilst now sitting on my flight from Lanzarote to Denmark I had time to reflect, time to summarise my past 4 months stay based at Europe’s Biggest Playground – Club La Santa.

Why Europe’s biggest playground? Well Club La Santa is just this; Europe’s biggest playground for active people. If you are an active person, there is simply no better place to come and spend your vacation. Club La Santa is also a Triathlon mecca, beginners, amateurs, elites and professionals from all over the globe use the resort as a winters and all year round training location.

Having been in the fortunate position to partner Club La Santa back in November 2011, my winter home has been nothing but perfect. In this blog I want to highlight a few areas, areas that have allowed me to successfully complete my most consistent winter period to date.

Climate & Location

Club La Santa being situated on the Volcanic Island of Lanzarote, offers a perfect training climate through the winter months. Exact temperature figures I am not so sure of, however one thing I can tell you is I have never had to consider putting on a pair of over shoes, wrapping my fingers in full covered gloves, actually not even wearing a full length cycling jacket in the whole 4 months. That I think says enough about the winter climate in Lanzarote.

The location and surrounding area of Club La Santa is ideal. Based on the North Western side of the island, there is perfect access to all terrains for cycling and running. Cycling in general is tough, not only due to the terrain but more due to the wind. Strong consistent winds are common for the island, but for sure if they do anything to you, they make you strong. Staying at Club La Santa I predict a maximum 200m walk from the furthest apartment to the Olympic 50m pool, closest being approximately 50m. Alongside this there are additional swimming facilities connected to the resort, a large salt-water lagoon. Perfect for open water swim practice. So travelling to your training facilities is certainly not necessary here.

Atmosphere & Environment

Having now been established for well over 25 years Club La Santa has a very special and unique atmosphere. You always feel welcome, whether you are travelling alone, with the family or with a group the place just seems to grab you. More importantly the resort is able to cater for you, this I think leads to the atmosphere, everyone feels secure here. There is certainly the chilled, laid back atmosphere and no one person stands out. Not even the retro 80’s clothing fanatic, wearing high socks accompanied by a cycling helmet walking into the famous Atlántico morning buffet!!! Really these people do exist but only in Club La Santa.

Where else in the world, as a guest, are you able to share a dining hall, share a swim lane or even grab a coffee with the likes of Fernando Alonso, Felipe Massa, Tom Kristensen, Helen Jenkins, Alistair Brownlee, Chrissie Wellington, Johnny Brownlee, Mark Cavendish, Lars Bak. For me the only place I know is Club La Santa.

For this reason my stay at Club La Santa has been extremely pleasant, often amusing but for all the good reason. A relaxed mind and the comfort you are not alone is a great combination for success.

Facilities

Well from a Triathletes perspective Club La Santa has everything. Okay, not literally everything but for sure everything we need to make our stay here a success. In house facilities include, as mentioned a 50m Outdoor Olympic Pool, 6 lane outdoor 400m running track, State of the art Fitness Centre consisting of 7 treadmills, 4 – 5 rowing machines, 5 cross trainers, complete weight range, stretch/core area the list goes on and on. You get my point - a lot of equipment and a vast amount of facilities.

This combination of climate and location, atmosphere and environment accompanied by in house facilities has resulted in a very successful and beneficial 4 months on Club La Santa.

Aside from all of the above there are many people that have contributed to such a successful winter period. These people often act as both training buddies and close friends. Friends who have been able to continually make me smile, laugh and be grateful for my life as a professional Triathlete.

A big thanks to Club La Santa, Amber Clarke, Richard Hulse, Stuart Westwood, Ole Storm, Brian Pamperin, Ronja Ries Højbjerg, Maja Stage Nielsen, Philip Graves, Jürgen Stilgenbauer, Daniel Unger, Stephan Vuckovic, Mark Dowling, Bob Foy, James Mitchell, Eneko Llanos, Ruth Brito Curbelo, Miguel Angel, Ainhoa Murua, Jon, Timo Bracht, Esben Hovgaard, Rasmus Petræus, Michelle Vesterby, Jens Petersen-Bach, Jacob Petersen-Bach, Nicholas Ward Munoz, Tomaz Ostir.

A special thanks goes to Danielle and Fisioterapia San Bartolome for her endless support and maintenance of my body throughout the entire 4-month period in Lanzarote. Danielle has worked as my personal physiotherapist and masseuse doing amazing work.

Now 2012 really starts, a 6-week period that sees me head down under to start the season. Basing myself in Noosa, Australia through March until mid April. ITU World Cup Mooloolaba is to be my first race of the year. I look forward to getting started and putting a great winter base to good use.

Thanks for your continued support and following. Keep track of my website, Facebook and Twitter page for regular updates.

HF

Wear it. Mount it. Love it. Welcome GoPro.

I am happy to announce GoPro as an official partner for 2012. Using GoPro HD products/video technology will allow me to analyse areas of my training and performance that have been unexplored previously. GoPro will allow the work and co-operation with my overseas coach, Joel Filliol to be at the highest level possible. File sharing technology and regular communication will mean my relationship with Joel is hands on despite our overseas relationship.

GoPro will allow no stone to be unturned as I prepare for my biggest Triathlon year to date.

I will use GoPro in many aspects of my daily training. Continuous work in the water, out on the road, both running and riding will help me push my training analysis to a new level. GoPro will allow me to engage with my followers and supporters, giving me the opportunity to teach, show and inspire the grass roots of todays sport.

As the sport continues to grow it is important that we, as athletes, are able and willing to grow with it. Working with GoPro enables me to stay in touch with the needs of professional racing and performance.

Having access, not only to GoPro products but also GoPro production team will really ensure we get the very best out of today's leading HD video footage.

I am privileged to join a very select group of athletes that includes windsurf guru Christopher Friis. I am honored to join a very select but exclusive group of athletes formed by GoPro Brand Manager, Anders Elmholdt Pedersen.

Anders recently commented on my representation of GoPro. “Helle is a world class athlete and an amazing ambassador for Go Pro. We look forward to supporting Helle towards her Olympic qualification”.

I want to take this opportunity to thank all my current sponsors and partners to date.

Nike, INOPI, Maxim, LOOK, Club La Santa, Reynolds, SRAM, Sailfish, Osteopatisk Klinik, Kaiser Sport, CycleFit.de.

I look forward to a successful and beneficial partnership with GoPro. Follow my website, Facebook and Twitter pages for regular video updates :)

The LANCE effect...

Now since Sunday evening the triathlon community has exploded into a frenzy of joy, celebration, anger, disbelief, excitement you name it, it was felt about the sport of triathlon. Why? Because Lance Armstrong yet again defied almost everyone's expectation at Ironman Panama 70.3.

Having listened to many debates, seen 100's of tweets, status updates on Lance and his explotion onto the tri seen. My inbox has also increased in size since Sunday.

So here I want to quickly summarise my points of Lance Armstrong and his performance on Sunday.

- Firstly knowone can deny the man has talent. To be able to swim as quick as he did, ride the way he rode and run away from some of the Sport's greatest names is - TALENT. You ask any professional athlete just how hard they have to train to be at that level, their reply will often astound you. Lance, being a human, will also have to train similar quantities and intensity levels.

- To swim that level takes years and years of dedication, commitment and patience. It simply does not happen over night. There is no question Lance has always maintained his swimming ability, you simply can not buy a swim performance of the kind he produced on Sunday. Being a 7 x Tour De France winner and still finding time to swim to a high level - Respect.

- Accusing the unproven is a dangerous game. Jodie Swallow quite rightfully pointed out this morning on Twitter, Torbjørn Sindballe's recent piece on 'Can we welcome Lance to tri?' was, no doubt, an excellent read, powerful. However quoting Lance's previous phenomenal performances "...most likely years of PED" takes the spotlight off his and others performance on Sunday. It also hides the fact swim, bike and running that fast takes hard work, commitment and dedication. Lance is no doubt putting the work in, he respects our sport so I think we, like all other athletes should give him the respect he deserves.

- The question about PED's will surround Lance for the rest of his life, he knows this, we know this. Lance, to my knowledge, is the most tested person in the history of sport. Still continously tested. Just because he was not tested at Panama does not mean he won't be tested in all of his other WTC events. Until proven guilty of PED's we are all wrong to accuse him of being guilty. Of course all entitled to our own opinion, However I think there are other more positive topics to take away from Lance's performance at Panama other than PED's.

- Lance's performance on Sunday unquestionably had all of us on the edge of our seats. This has to be seen as a positive? He shocked us all, and now he has, people are very quick to shoot him down. Lance, like always created a special moment, like he did so many times in the Tour De France. This will, for sure not be the last time. Can't we embrace the fact, one of the worlds greatest sporting persons ever is now, slogging his guts out and taking on a new chapter in his sporting life.

- He has brought the media storm we all expected. How can we deal with it? Accept he is here. Embrace the fact that the global recognition of triathlon will increase. Accept that triathlon now has another super fast racer.

- He is a human being. He works hard, he puts in a tremendous amount of time, knowledge and expertise into making his quest for Hawaii valid. We would be wrong to take this away from him.

Above are simply my own personal views. Over the past days I have had many questions, emails, texts on the whole Lance/Panama situation. This is my way of answering and expressing my thoughts.

Yes we can and should accept Lance into tri, either way he is here.

Enjoy your Valentines day, now time for a 1 hour 25 minutes run :)

Discipline, Belief and Self Control

It has been a little while since I have really sat down and got my head on an ‘educational’ blog post. I enjoy writing these blogs as it is, from similar blogs, I learn.

I have learnt many things during my months down here at Club La Santa. Importantly I have gained a big understanding of 3 important traits – Discipline, Belief and Self Control. Without these traits my time down here at Club La Santa may not have been as successful as it has been already.

I arrived on Club La Santa early November 2011. Since this time I have been fortunate to train with many of the worlds leading Triathletes. Many of them asking the same question “How can you stay here for so long?” now if I am honest, I don’t really delve into asking “what do you mean?” My answer is the same thing every time without really thinking about it “easy…” Now in reality, it may not actually be so easy for some. I am not, in any way, referring to this as a bad thing. Each person is different, what works for some does not always work for others.

(Despite often being alone, having the ability to believe in what you are doing is everything. Discipline, Belief and Self Control - 3 traits with big control on success)

Club La Santa, as mentioned in a previous blog post, is Europe’s biggest playground for active people. So I really can understand should athletes feel they could not stay here for prolonged period of time. There are many good things going on here, so many activities, events, social meetings, live entertainment, the variety is and can be over whelming. One day I look forward to being able to enjoy everything the resort has to offer.

Unfortunately I am not on Club La Santa for a vacation. I am here serving my job as a professional Triathlete. What does this actually mean?

Discipline – Having the ability to follow instructions, sticking to the plan, more importantly sticking to your own plan. Now this also requires a good sense of understanding. Understanding exactly what is needed out of each individual session. By doing this allows you the opportunity to be flexible in your approach to train with others. As I mentioned above there are many of the worlds best Triathletes using Club La Santa. People often ask “but how can you all train together, if you are coached by a different coach?” Discipline is the short term answer.

Self-discipline is also a huge factor when it comes to getting the work done. Having the ability to motivate yourself is a big asset, especially when tired and fatigued. Understanding exactly what it is you are aiming, on each given day, is a big factor in motivating yourself daily. By effectively completing each training session adds another piece to the endless puzzle of success and accomplishment. Realising and reminding yourself of this on a regular basis will ultimately help you understand – this is worth it.

(Treadmill running, perceived by many as 'boring' with no purpose. I understand the purpose. I believe in the method.)

Belief – Believing in the work that you are doing is the right work. Without this belief, the day to day motivation becomes difficult. Many questions of doubt enter the thought process. Doubt often distracts your ability to focus. Not being able to focus results in you not getting the best out of each and every training session. Belief in yourself, your support team and your network is everything when it comes to getting the best out of yourself. When you believe in yourself, the work others do often seems irrelevant.

Believing in the work you do is achieved by constructing a support team that believes in you. Over time, their belief in you will make you believe in yourself.

Self Control – Having the ability to not get distracted and resisting temptation are major factors when it comes to being professional. Not only in Sport’s but life in general. Being totally honest, having this self control can, occasionally, leave you with the feeling you are missing out. You can find yourself outside of a social circle, missing a family holiday, family celebration, sacrifices that can undoubtedly effect your emotions. However without this self control you can find yourself lost, endless social events, missed recovery, missed days of training. All of which, over time, add to the big picture.

To the outsider, unaware of the circumstances, dedicated sporting individuals are often perceived as discrete. Ultimately, I regard this individual as, Professional. No big fuss, getting their work done, applying Discipline, Belief and Self Control to their daily lives. Over the past 4 months I have gained a massive understanding for these 3 important traits. I have engaged with athletes who apply them daily and unfortunately I have engaged with athletes who are unaware of their purpose.

Discipline, Belief and Self Control - 3 traits I will apply to everything throughout my 2012 race season.

2012 - #MAKEITCOUNT

www.hellefrederiksen.com

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Reynolds Cycling 2012

I am very pleased to announce my continued work alongside Reynolds Cycling in 2012. I have been working with Reynolds since the middle of 2010. They are undoubtedly a worldwide leader, innovative in design and production of high performance carbon fibre bicycle wheels.

Reynolds wheels are recognized for their commitment towards AG2R Pro Tour cycling team. With their RZR 92.2 mm wheels proving to be one of the fastest wheel on the market. Their position within the sport of Triathlon is rapidly on the increase. With a very respected group of sponsored Triathletes, 2012 is set to be yet another great year for everyone involved with Reynolds Cycling.

Reynolds Wheels are available throughout Europe and the U.S, at all leading cycling/triathlon stores. Their 'Spin it up' test ride program allows cycling and triathlon enthusiasts the opportunity to test what their wheels have to offer. Visit your local Reynolds Cycling dealer for more information on 'Spin it up'.

In 2012 I will be racing on the RZR 46mm Tubular (968g), training with the ThirtyTwo 32mm Carbon Clincher (1351g) and TT'ing on the RZR 92.2mm rear. Visit MyRide section on my website to see just what my 2011 combination looked like :)

Good luck to all my fellow Reynolds Cycling sponsored athletes, I wish you all the best in 2012.

A massive thank you to everyone at Reynolds Cycling for your continued support.

For more information on this amazing company and their products visit.

www.reynoldscycling.com

Follow Reynolds Cycling - Twitter and Facebook.

Official Press Release - Click here

Winter update

So it has been some time since my last blog entry. I am very happy to write that I have settled in well on my winter home of Club La Santa, Lanzarote. As many of you would have seen through my Facebook page, the weather here is great. It allows me to train unhindered and also outdoors. This for many in central/northern Europe is tough at this time of year.

(Despite a big physical demand, mentally I am relaxed and excited when looking forward)

I am currently coming to the end of a solid block of training and look forward to a slightly easier period over Christmas. Fortunately for me Club La Santa is the perfect get away for elite athletes at this time of year, which has meant I have been far from alone when out training. Helen Jenkins, Alistair and Jonny Brownlee, Jodie Stimpson, Kerry Lang, Vicky Holland, Timo Bracht, Daniel Unger, Stephan Vuckovic, Mario Mola, Felicity Abraham are just a few of the elite triathletes who have been based at Club La Santa.

(The consistent warmth of Lanzarote makes Club La Santa a perfect winter base)

Work under new coach Joel Filliol is great. Joel has an amazing way of communicating and connecting with his athletes and despite us being approx. 5000 km apart at this time of year the relationship and work could not be better. It now looks likely that I will remain based on Club La Santa until the end of February. I then plan to head down to the Sunshine Coast of Australia where I will meet up with Joel and the rest of the squad to prepare for my season start in Mooloolaba ITU World Cup.

Keep training hard and enjoy your Christmas.

Thanks for your continued support. Regular updates via Facebook and Twitter.

HF

New season, New start, New approaches

"A person/human being eminently skilled in something, as an occupation, art, or science is often referred to as a master." A strong word? Yes. A fitting word? Undoubtedly.

I have recently made the decision to leave my long standing coach Michael Krüger. The decision has been an extremely long and thought out process. Michael Krüger I regard as a master at his occupation. Without Michael's expertise and guidance I question whether I would be calling myself a professional triathlete today. In 2006 I raced my first World Cup in Hamburg, Germany and placed 57th overall. In 2009 I was one step away from the top of the podium in Huatulco, Mexico. In between all this has been ITU European Cup victories, ITU World Cup top 5 finishes, National Championship titles all of which I give all credit to Michael. These results would not have been possible without his guidance and work over the past 6 years.

Despite all of the above I believe I have yet to show my true potential. Which is the main reason for taking the next big step in my professional triathlon career. In order for an individual athlete to be successful they sometimes need to step out of what is comfortable and convenient by making decisions and taking chances that they do not know the outcome of. This reduces the element of 'what if?' from the thought process. Undoubtedly I have had my best years, until now, under Michael and as Kara Goucher, perfectly sums up here, change is hard. However I am fully confident that in my case, change is good.

'From one master to another' I am extremely excited about my future development and progress under my new coach Joel Filliol. Joel, like Michael, is one of very few coaches who I regard as a 'master of occupation'. Just one look at Joel's resume is enough to fill any athlete with confidence. However there is more to a coach-athlete fit than just past history. What works for others does not necessarily work for you. Any new coach-athlete formation takes time, many email, Skype calls all of which is a way a gaining understanding of ones work. After ending my first Skype call with Joel I got this instant reassurance that my belief in the work I needed to do, to go forward was supported. Having now been officially working under Joel for a mere two weeks my mind set and belief is already refreshed.

Michael is the Danish National Coach so despite not coaching me on a personal day to day basis he will always have a role to play in my work. More to the point I will always want him to have a role in my work. There is no way after 6 years, a relationship which has ridden an extremely bumpy rollercoaster will just end. Michael has not only been my coach but is a great leader of Triathlon Denmark, a super good (fast...too fast) training partner and most of all a personal friend.

Looking to the future I am now extremely focused on getting to work with Joel. Excited and Driven. I am hungry for a solid winter, based down in the sunshine at Club La Santa, Lanzarote. Denmark's winter is getting ever closer.

A massive thanks for your continued support and following. Regular updates via www.hellefrederiksen.com, Facebook, Twitter.

HF