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Interested in the statistics of my recent triathlon trainings? Of course, there is more story behind the numbers but just to give you a general overview of what, how much and when I’m training. Below the Strava workout overview, you can see my Instagram photos 🙂

iron_lenni

All World Athlete 2023! Due to my good performance

All World Athlete 2023! Due to my good performances last season, I’m among the top 2% of the Dutch triathlon athletes in my age group. Ironman labels this as a “Gold status”. I’ve gathered enough points to become 2nd Dutchman in my group! Although getting recognition for my performance is great, the AWA is a bit a frequent Ironman scheme. Nonetheless, it’s great to become a Gold AWA and get the corresponding benefits in 2024! Season 2024 will be building up to the Ironman 70.3 World Championship in Taupo New Zealand! #triathlete #triathletemotivation #triathletelife #triathlon #ironman #ironmanawa #awa2024 @ironmantri @ironmanportugal @ironman_germany @ironmaneurope @triathlonnl @ironmannz #ironman703worldchampionship #im703wc

Merry Christmas 🎄 After a fantastic Christmas l

Merry Christmas 🎄 After a fantastic Christmas lunch yesterday, it was time to run off all the extra calories… Coach thought it was good for me to do an intensive interval workout! 🙃 It’s about 30 degrees and high humidity 🥵 #triathlete #triathleteoffshore #treadmillworkout #triathleterunning #intervaltraining #workingoffshore #malaysia #running #runnersofinstagram

Ironman 70.3 Taupo New Zealand 🇳🇿 Today, @k

Ironman 70.3 Taupo New Zealand 🇳🇿
Today, @kylesmithnzl has won Ironman 70.3 Taupo in 3h44m. What an incredible time 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️
On 15 December 2024 will be the Ironman 70.3 World Championship in Taupo. I’ve qualified and still have a year to train hard and aim to break the 3:44 😵‍💫 🙃 Goals are there to be set and broken 💪
@ironmannz #im703taupo #im703wc #ironman703worldchampionship #triathlete #triathlon #roadtoim703wc #ironmantri #triathlonmotivation

Triathlon season 2023 has been completed and it’

Triathlon season 2023 has been completed and it’s been an interesting journey. After working a lot until mid-May, I had a long time off to concentrate on training, triathlon races and house renovations.
My first triathlon race was Ironman 70.3 Duisburg. A fast course and strong competition. I achieved PBs for the bike, run and overall finish times. Finished 8th in my AG in 4h23m.
After receiving my new triathlon bike, a Kú Cycle TF1, the second race was Ironman 70.3 Zell am See. Although I had some issues during the run, I finished 2nd in my AG and therefore qualified for next year’s Ironman 70.3 World Championship in Taupo, New Zealand! The goal that I wanted to reach a few years ago but then Covid ruined that…
My last race was the revanche of the full distance Ironman Cascais. Last year, after the bike crash and too quick ramping up the intensity and duration of my training, I started with some injuries and had to walk the marathon instead of running. This year was my revanche! Still having some slight issues with a painful knee, Achilles tendon, and lower back but I managed to improve the time with 2 hours to 10h45m. I think I could’ve broken the sub-10 if I had the energy on race day and no stomach cramps during the run. Maybe next time!
Now, it’s the off-season! Training what I want, bit of house renovations, relaxing, and starting my next work project soon again.
Next year: Ironman 70.3 World Championship 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️💪 Looking forward!
@ironmaneurope @ironman_austria @ironman_germany @ironmanportugal @ironmannz #ironmantri #triathlon #triathlete #triathletelife #triathletemotivation #ironman703worldchampionship #im703taupo #im703worldchampionship #swimbikerun @ku_cycle #kucycle #ironlen

Ironman Portugal race report 🏊🏻‍♂️🚴

Ironman Portugal race report 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️Finish time: 10h45m
Swim 🏊🏻‍♂️ 1h12m -> rank 64 / 186
Bike 🚴‍♂️ 5h25m -> rank 33 / 186
Run 🏃🏻‍♂️ 3h54m -> rank 52 / 186
Overall rank in my AG: 41
Considering the conditions, I’m quite pleased with the result. Yes, it could’ve been better. Maybe a sub-10 would have been possible. But not in Cascais in 2023.
Now, it’s time to relax, “off-season”, think about work 😳 and start making plans for next season!
One race is already confirmed: Ironman 70.3 World Championship in Taupo, New Zealand, in December 2024 💪
Thank you all that have supported me, friends, family, my triathlon coach Ruud, Kú Cycle team, and work that has given me the possibility to take such a long time off 😃
@ironmanportugal @ku_cycle #ironmanportugal #ironmancascais #ironmantri #kucycle #saucony #fusion_sportswear #triathlete #triathlonseason #ironlen #cascais #portugal @ironmannz #im703taupo #im703worldchampionship #im703wc2024 #ironman703worldchampionship #taupo #newzealand

Ironman Portugal race report: run 🏃🏻‍♂️ After the 180 km bike ride, it was time to tackle the marathon run! The transition from bike to run went fine and soon I was off on my Saucony Endorphin Pro running shoes and with two flex bottles of NutrID nutrition. The first lap was still quite ok but, just like on the bike, not the legs or energy. I was taking in my nutrition as planned but at the end of the first lap, I started to feel my stomach… Soon in the second lap the stomach started to cramp and I had to stop running. A quick Dixie stop hoping to resolve the issue but unfortunately that didn’t. So many times on the second lap, stop, pause, walk a bit, run for a few hundred meters, stop again, etc… Frustrating, annoying and what else… I stopped using the NutrID nutrition and took some Cola drink and bit of banana once in a while. This second lap was horrible and took forever. Luckily in the third lap, my stomach felt better and I was able to run more. Just with a couple of stops/walking. The last few kilometers a sort of sprint and there was the finish line 🏁 Overly happy to have completed the full distance Ironman Portugal triathlon! My run time was 3h54 (5:35/1km), still rank 52 out of 186 athletes in my group. Not the time I was hoping for but still quite pleased considering the situation. @ironmanportugal @saucony_eu @nutrid #ironmanportugal #ironmancascais #ironmantri #triathlete #triathlon #triathleterunning #marathon #stomachcramps #ironlen @sockeloen.nl #fusion_sportswear #cascais #portugal

Ironman Portugal race report: bike 🚴 A long run

Ironman Portugal race report: bike 🚴 A long run to the transition zone and a quick change to the bike. Having trained in Cascais for the last few weeks, I knew the climbs and fast descents. But to my surprise the climbs felt a lot harder than previously. I was still overtaking many athletes (70.3 and full distance) but I wasn’t able to give the power and making the speed I was expecting. The NutrID nutrition went in fine but I didn’t had the legs or just no energy. Some sections went fine and I made a decent speed but on average it was less. I’ve been struggling lately with a painful knee and lower back again. Laying in aero position with a sore lower back isn’t easy or comfortable. After the first 90 km loop of 2h36m, the second loop was even a bit worse with 2h49m. Total bike time was 5h25m, rank 33 out of 186 in my AG. Next would be the marathon run… @ironmanportugal @ku_cycle #ironmanportugal #ironmancascais #kucycle #ironmantri #triathlete #triathlon #triathletebike #aeroiseverything #ironlen #fusion_sportswear #kask @sockeloen.nl

Ironman Portugal race report: swim 🏊🏻‍♂️ After a week with quite a few storms, the sea conditions weren’t great. Pretty high swell further outside and, when the full distance athletes started, rough state due to the strong ebb tide.
The last 3 weeks I’ve been swimming in Cascais and the chilly water temperature wasn’t an issue for me. The start went fine and had a good speed until I had a few athletes in breaststroke in front me. I sort of panicked and had to get away from them. After controlling my breathing I was able to continue again. Due to the high swell, the organization changed the swim route. After the turn towards the more open sea, the high swell and ebb tide was making a rough sea and it was very difficult to sight and swim. My speed was horrible and it felt like an eternity before I reached the furthest turn around buoys. The swim back was also difficult because of the sighting and having less buoys to mark the route… Finally, after 1h12m I had completed the 3800m swim! I was very happy this was over! Swim rank: 64 out of 186 in my AG. Cycling would be the next and normally my best sport of the triathlon 💪 @ironmanportugal #ironmanportugal #ironmantri #triathlete #triathlon #ironmancascais #triathleteswimming #openwaterswimming #huubdesign #ironlen

Ironman Cascais Portugal… Not the race I was hop

Ironman Cascais Portugal… Not the race I was hoping for! Still a pretty reasonable result but I wanted more 😜
Swim: after the storms of last few days, the swell was high and difficult to swim. Especially due to the ebb tide causing rough waves when the full distance finally started.
Bike: fast bike and had some decent speed but I just didn’t had the energy today. No energy = not enough speed!
Run: still no energy and stomach cramps. I pushed through as much as possible but had to stop and walk sometimes.
Overall: great atmosphere, fantastic volunteers and still quite happy with my time of 10h45m, which is rank 41 in my AG. Now it’s time to recover. @ironmanportugal #ironmanportugal #ironmancascais #toughday #hardrace #triathlon #triathlete #swimbikerun

Race Day! Ironman Portugal 🇵🇹 🏊🏻‍♂

Race Day! Ironman Portugal 🇵🇹 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️💪💪💪 The Kú Cycle Beast is Ready for Speed! @ironmanportugal @ku_cycle @nutrid #ironmanportugal #ironmantri #ironmancascais #kucycle #swimbikerun #triathlon #triathlete #raceday #ironman #ironlen #cascais #portugal #aeroiseverything #speediseverything

Bike is racked! Last race of the season for me at

Bike is racked! Last race of the season for me at @ironmanportugal. The first two weeks I was here, were great with fantastic summer weather of 30 degrees and sunshine. This last week has been quite stormy! Hope tomorrow will be fine and dry! The start is at 09:00 hrs LT (10:00 hrs CET) and you can follow me on: https://track.rtrt.me/e/IRM-CASCAIS-2023#/tracker/RRPNTFZV #ironmanportugal #imcascais #ironmancascais @ku_cycle #kucycle #triathlon #triathlonbike #daybeforeraceday #triathlete #ironlen #cascais #portugal

Kú Cycle bike cleaning station. Final deep clean

Kú Cycle bike cleaning station. Final deep clean before tomorrow’s Ironman Cascais full distance triathlon race 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️💪 @ku_cycle @sramroad @ceramicspeed @pestanacidadelacascais #kucycle #triathlon #triathlonbike #aerobike #cleanbikeisafastbike #triathlete @ironmanportugal #ironmanportugal #pestana #ironlen #cascais #portugal @nutrid @nutridglobal

The iQsquare Kickstarter/Indiegogo bicycle power m

The iQsquare Kickstarter/Indiegogo bicycle power meter saga started over 4 years ago and apparently, it's still ongoing. After some dead silence, some messages appear again. I wouldn't trust this 'company' to deliver anything and I would certainly not refer them to a friend. My advice is to stay well clear of them and buy a power meter that's actually being produced. It feels like a pyramid scheme or fraud and I don't expect a power meter any time soon. #iqsquare #iq2 #powermeter #bike #bicycle #cycling #triathlon #kickstarter #indiegogo #pyramidscheme #fraud @3athlon.nl @trikipedia.nl @triathlonmockery @triathloninside

Triathlon rest day so exploring the city of Lisbon

Triathlon rest day so exploring the city of Lisbon, Portugal 🇵🇹 ! Cool city, good espresso and pastries but so incredibly busy. One more week until Ironman Cascais 🏊🏻‍♂️🚴‍♂️🏃🏻‍♂️ Bring it on 💪 @ironmanportugal #triathleterestday #triathlete #triathletelife #triathletetapering #triathlon #ironmancascais #taperweek #swimbikerun #ironlen #lisbon #portugal #cascais

Dank jullie wel @race2time! Wat een leuke hangklok

Dank jullie wel @race2time! Wat een leuke hangklok gemaakt van een mtb fiets cassette! Die gaat een mooi plekje krijgen in m’n woonkamer! 🌈 @shimanobenelux #fietsklok #comingoutday

Exactly one month ago, I qualified for the Ironman

Exactly one month ago, I qualified for the Ironman 70.3 World Championship 2024 in Taupo, New Zealand 🇳🇿 💪 Still a long way to go (December 2024) but I’m already looking forward! But first, the full distance Ironman Cascais in Portugal 🇵🇹 in about 2,5 weeks time! That’s gonna be a tough race with the climbs and probably hot temperatures! @ironmantri @ironmannz @ironmanportugal #ironman703worldchampionship #ironman703taupo #ironmancascais #triathlon #triathlete #triathletelife #triathletegoals #newzealand #taupo #swimbikerun

The full Ironman 70.3 Zell am See race report is p

The full Ironman 70.3 Zell am See race report is published on my blog: https://www.ironlen.com/ironman-70-3-zell-am-see-race-report-preparations/ (link in description). Looking forward to the next race! Which one? Read the blog post :) @ironman_austria @zellamseekaprun #im703zell #im703zellamsee #ironman703zellamsee #triathlon #triathlonrace #triathlete #racereport #swimbikerun #ironlen

Ironman 70.3 Zell am See race report 🏊🏻‍♂️🚴🏃🏻‍♂️ My total finish time was 4h43m25s which resulted in the 2nd place 🥈 Analyzing the different split times, I’m pretty sure the bike and run splits made my 2nd place possible. The Kú Cycle bike felt fantastic and due to its aerodynamic design, it was a joy to go fast and take the 2nd fastest time. Although my run didn’t feel great at the time, compared to the other athletes I still had a good run (3rd fastest run). The Saucony Endorphin Pro 3 shoes felt very good for this run. Herewith I’d like to thank the many volunteers of Ironman 70.3 Zell am See. You’ve made this event happen so smoothly and without any issues 🙏 ❤️ What’s next: in a few weeks I’m off to Portugal to prepare for the Ironman Cascais full-distance triathlon. A revanche of last year’s attempt, which went pretty terrible due to knee injuries. On 22 October I’ll push hard to compete and finish as high as possible! @ironman_austria @zellamseekaprun @ku_cycle @saucony_eu @sramroad @nutrid @ceramicspeed #triathlete #triathlon #swimbikerun #ironlen #im703zell #ironman703zellamsee @ironmanportugal #imcascais #ironmancascais #roadtoimwctaupo

Ironman 70.3 Zell am See race report: run 🏃🏻

Ironman 70.3 Zell am See race report: run 🏃🏻‍♂️ Out of the transition zone, I started with a good pace and immediately overtaking other athletes but after about 2 km huge side stitches slowed me down and I even had to stop a few times! What a bummer, felt horrible and seeing many athletes passing me. Finally I came into the first nutrition post where I drank some Coca Cola. I continued and slowly the stitches disappeared and I was able to increase my pace again. The rest of the first lap went fine and I was running at a pretty decent pace again. On the first lap there weren’t too many athletes on the run course yet but of course that increased and sometimes it became quite busy and difficult to overtake athletes. I tried to keep my high pace on the second lap and finally came to the turn towards the finish. The familiar Ironman carpet, the speaker, the crowd cheering and a final sprint to the line! Completed! And completely done! My run time was 1h32m26m, to my surprise 3rd best in my group. 💪 The NutrID kerosine RS+ liquid nutrition drink worked out perfectly. After the stitches at the beginning I gave up my hope for a great running time but I kept pushing anyway. The run time isn’t my best ever for half a marathon but considering the course layout with quite a few stretches going up and down, and the side stitches, I’m pretty happy after all. The crowd was amazing along the run course. Cheering for all the athletes, shouting their names and providing motivation to continue. Thank you all 😍 @ironman_austria @zellamseekaprun @fusion_sportswear @saucony_eu @garminnederland @nutrid @nutridglobal #triathlete #triathlon #triathleterunner #im703zell #ironman703zellamsee #zellamsee #ironlen #swimbikerun #fusion_sportswear #halfmarathon

Ironman 70.3 Zell am See race report: bike 🚴‍

Ironman 70.3 Zell am See race report: bike 🚴‍♂️ After leaving Zell am See, I was able to push hard and overtake many athletes until the start of the climb. The climb of approx 600m was long and pretty steep until Dienten am Hochköning. But then the steepest 2 kilometers were to conquer to the Filzensattel. Glad that I reached the highest point but no time to relax or enjoy, it was directly into a crazy steep section with several tight hairpins. Braking constantly and trying not to go to fast. In the past athletes had serious accidents on this steep section. Having past that safely, it was time to give power and speed through the winding roads still going downhill reaching a maximum speed of almost 70 kph. 💨Close to Saalfelden it was onto a narrow and winding road with lots of going up and down. This was quite exhausting! This section was different from the race I did back in 2017. I think I’d prefer the main road over this narrow road! In Maishofen we came back on the main road, through Zell am See and Piesendorf, 180 degrees turn and via Kaprun back to the transition zone. I completed the bike split in 2h30m55s which is the 2nd fastest time in my group, averaging over 250W. Total elevation of over 1050m. The Kú Cycle bike performed fantastic! I couldn’t be happier with my first race on this bike!🔥 My nutrition worked out perfectly with NutrID Kerosine (no bars/gels). Back in the transition zone, I quickly changed for the run. T2 took 3m04s, 2nd in my group. I like quick transitions 😊 @ironman_austria @ku_cycle @zellamseekaprun @garminnederland @fusion_sportswear @fizikofficial @nutrid @nutridglobal #triathlete #triathlon #triathlonbike #im703zell #ironman703zellamsee #happytriathlete #zellamsee #kaprun #ironlen #swimbikerun @sramroad @ceramicspeed @debikefitter

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