Sam Appleton in Boulder, Colorado

While spending July month in Boulder, Colorado did I go on a Sunday ride with Sam Appleton. This is some of the images from session.

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Red Bull Cliff Diving Copenhagen 2016 PR

I was hired to do one image at the Red Bull Cliff Diving in Copenhagen 2015 - one image. The image which should be used for promotion for the Red Bull Cliff Diving Copenhagen 2016, which included advertising on the Red Bull 4-pack, advertising at bus stops all around Denmark, activations etc. 

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

The brief was to create a high quality image showing the atmosphere from the Opera House in Copenhagen with the boats, spectators and the beautiful Copenhagen skyline, with a clarity dive. 

After stitching the back drop together with multiple exposures, did we go with a dive from the legendary Red Bull athlete Orlando Duque. 

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

It gives me such a great feeling to see myimages getting used for advertising, especially for a brand like Red Bull. 

I hope that you have recognized the image out there. 

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Virtual reality activation. Photo: Jesper Grønnemark

Virtual reality activation. Photo: Jesper Grønnemark

Two days with triathlete Helle Frederiksen

It daily requires focus, concentration and hard work to be one of the Worlds best triathletes. Nobody said success has to come easy. I recently got invited into the life of Helle Frederiksen in her Florida home. I followed Helle closely over two days to capture the inner workings of what Helle do. See the gallery to see how she strives day-in, day-out to be someone and do something that very few people can do.

Words for the images: Helle Frederiksen
All images: Jesper Grønnemark

6:37 AM - Priority number one is start the coffee machine, priority number two is get breakfast made. I'm a lady of routine. As I'm sure you will sense as we take you inside.

6:37 AM - Priority number one is start the coffee machine, priority number two is get breakfast made. I'm a lady of routine. As I'm sure you will sense as we take you inside.

7:26 AM - Pre-run body activation is necessary for me these days. I've not always done it but as we still 'program' the body after a long period out with injury, it's crucial I look after all the details.

7:26 AM - Pre-run body activation is necessary for me these days. I've not always done it but as we still 'program' the body after a long period out with injury, it's crucial I look after all the details.

8:30 AM - Warm up complete, main session begins. I love this image, it captures us three individuals, with three separate goals in the sport, all focused on getting the best out of the moment that we are in. We will run the same session but share the common understanding that we get out of it what we each need. Commonly I aim to build a training environment and culture that allows individuals and myself to benefit. It's not uncommon either for me to choose getting the work done alone, that's sometimes nice. It's all about balance.

8:30 AM - Warm up complete, main session begins. I love this image, it captures us three individuals, with three separate goals in the sport, all focused on getting the best out of the moment that we are in. We will run the same session but share the common understanding that we get out of it what we each need. Commonly I aim to build a training environment and culture that allows individuals and myself to benefit. It's not uncommon either for me to choose getting the work done alone, that's sometimes nice. It's all about balance.

9:17 AM - Post-session maintenance. It's easy to finish a session and neglect the body. For me that doesn't work. It's easy to get self-maintenance work done when we understand and feel the benefits of doing it. Mr. Stick and I spend some alone time ironing out those sore spots. I purchase 90% of the recovery tools I own.

9:17 AM - Post-session maintenance. It's easy to finish a session and neglect the body. For me that doesn't work. It's easy to get self-maintenance work done when we understand and feel the benefits of doing it. Mr. Stick and I spend some alone time ironing out those sore spots. I purchase 90% of the recovery tools I own.

9:37 AM - Now for the important part, re-fueling. On average I consume around 5 liters of yoghurt and about 600 - 700 grams of granola, a week through snacking. This acts my primary go to for in between sessions refueling. I always try and re-fuel naturally with proper food. That being said focused recovery products often boost what natural proper food can do. It is not uncommon that I will add protein powder to my yoghurt and granola, or amongst pancakes and compliment my yoghurt and granola with a recovery bar.

9:37 AM - Now for the important part, re-fueling. On average I consume around 5 liters of yoghurt and about 600 - 700 grams of granola, a week through snacking. This acts my primary go to for in between sessions refueling. I always try and re-fuel naturally with proper food. That being said focused recovery products often boost what natural proper food can do. It is not uncommon that I will add protein powder to my yoghurt and granola, or amongst pancakes and compliment my yoghurt and granola with a recovery bar.

The life of a professional triathlete really is all about jumping from one session to the next, making the time in between as beneficial as possible for what's coming next. In a good year I'll do around 900 - 1000 hours of training, spread across swim, bike, run, gym. Routine is one of the biggest contributors to consistency and consistency is one of the biggest contributors to success.

The life of a professional triathlete really is all about jumping from one session to the next, making the time in between as beneficial as possible for what's coming next. In a good year I'll do around 900 - 1000 hours of training, spread across swim, bike, run, gym. Routine is one of the biggest contributors to consistency and consistency is one of the biggest contributors to success.

11:57 AM - In the thick of a 4km strength set. People really, in my opinion, neglect strength exercises and sets in swim, bike and run as they feel strength is build in the gym. The majority of your strength work is generated through swim, bike and running. On this day, post-hard run, it was purely a mindset of "just get the work done" I'll swim approximately 900km a year, often it's never about anything special, just get what is needed done.

11:57 AM - In the thick of a 4km strength set. People really, in my opinion, neglect strength exercises and sets in swim, bike and run as they feel strength is build in the gym. The majority of your strength work is generated through swim, bike and running. On this day, post-hard run, it was purely a mindset of "just get the work done" I'll swim approximately 900km a year, often it's never about anything special, just get what is needed done.

I've never forgotten why I do this. It's because I love it. We all have bad days, we all get tired but don't let that stop us enjoying the process.

I've never forgotten why I do this. It's because I love it. We all have bad days, we all get tired but don't let that stop us enjoying the process.

12:45 PM - That's two of the three scheduled sessions on this day banked. Clermont, Florida provides some of the best training facilities in the whole of the United States. Whilst I'm not a person that promotes being in the sun from a tanning perspective, I'm definitely a person that promotes giving the body a sunny and warm environment. If not all the time, then at least some of the time. In my experience our bodies react and respond better, physically and mentally.

12:45 PM - That's two of the three scheduled sessions on this day banked. Clermont, Florida provides some of the best training facilities in the whole of the United States. Whilst I'm not a person that promotes being in the sun from a tanning perspective, I'm definitely a person that promotes giving the body a sunny and warm environment. If not all the time, then at least some of the time. In my experience our bodies react and respond better, physically and mentally.

1:05 PM - Lunch. Again like all approaches, I'll always choose a proper food approach when possible. Eggs and egg whites feature I would say in 5 of the 7 days in a week. Sometimes twice a day. I build my approach to eating around my job, with a very simple outlook "what do I need in my fridge and in my cupboards to help me be my best." From there it is easy to make choices.

1:05 PM - Lunch. Again like all approaches, I'll always choose a proper food approach when possible. Eggs and egg whites feature I would say in 5 of the 7 days in a week. Sometimes twice a day. I build my approach to eating around my job, with a very simple outlook "what do I need in my fridge and in my cupboards to help me be my best." From there it is easy to make choices.

1:30 PM - As professionals our duty is often to better the companies we work with. Test products, provide feedback and ultimately work to have our setups better than our competition. Prior to the upcoming ride Ben installs a prototype Fizik saddle. I have been provided a set of specific points to look out for so Ben dials in the setup whilst I rest upstairs.

1:30 PM - As professionals our duty is often to better the companies we work with. Test products, provide feedback and ultimately work to have our setups better than our competition. Prior to the upcoming ride Ben installs a prototype Fizik saddle. I have been provided a set of specific points to look out for so Ben dials in the setup whilst I rest upstairs.

I have an incredible team of support personnel all over the world. Modern day devices allow us to quickly get the feedback and input of others who are not directly in our company. Here Ben sends data to both BMC-Etixx staff in Belgium and my personal bike fitter, Ivan O'Gorman whom is in Boulder, Colorado.

I have an incredible team of support personnel all over the world. Modern day devices allow us to quickly get the feedback and input of others who are not directly in our company. Here Ben sends data to both BMC-Etixx staff in Belgium and my personal bike fitter, Ivan O'Gorman whom is in Boulder, Colorado.

1:57 PM - As we continue where we left off yesterday, a 2 hour 'basic' bike ride now awaits. You know sometimes when an opportunity to rest the body presents itself we need to take it. In the moments leading up to this end of day session, Patrick realized his rear wheel had a puncture. I and the group always aim to be punctual and roll out when we say we will roll out, however the unexpected delay presented the perfect time for me to catch a few added moments of rest. It also allows for a good time to reflect and remind myself of what I'm getting out of a 'basic' ride, on this given day it's "added kilometers on top tired legs."

1:57 PM - As we continue where we left off yesterday, a 2 hour 'basic' bike ride now awaits. You know sometimes when an opportunity to rest the body presents itself we need to take it. In the moments leading up to this end of day session, Patrick realized his rear wheel had a puncture. I and the group always aim to be punctual and roll out when we say we will roll out, however the unexpected delay presented the perfect time for me to catch a few added moments of rest. It also allows for a good time to reflect and remind myself of what I'm getting out of a 'basic' ride, on this given day it's "added kilometers on top tired legs."

The scene inside a professional triathlon household is often telling as days and weeks progress into a specific training block. I coach Patrick and having the ability to see him on a daily basis, in and out of the training environment, really allows me to guide him and mentor him in the best way. My advice to any athlete wanting to be better is throw yourself into an environment that is going to better you. It will be hard on times, you'll be out of your comfort zone on many occasions but it is that adaption to a new environment and surrounding yourself with people that can bring the best out of you, that can often be the difference between average and great.

The scene inside a professional triathlon household is often telling as days and weeks progress into a specific training block. I coach Patrick and having the ability to see him on a daily basis, in and out of the training environment, really allows me to guide him and mentor him in the best way. My advice to any athlete wanting to be better is throw yourself into an environment that is going to better you. It will be hard on times, you'll be out of your comfort zone on many occasions but it is that adaption to a new environment and surrounding yourself with people that can bring the best out of you, that can often be the difference between average and great.

2:03 PM - It's a matter of minutes before Pat's tube is replaced and the wheel is back in the bike. It's time to hit the road for this 'basic' 2 hour ride. Ben, seen here making the quick change, has served his time over the years working inside the cycling industry and being hands on as a mechanic. It's a great asset to my career as again it allows me to eliminate those elements of stress, plus it provides him an escape from my nagging when he gets to play with his tools and get his hands dirty.

2:03 PM - It's a matter of minutes before Pat's tube is replaced and the wheel is back in the bike. It's time to hit the road for this 'basic' 2 hour ride. Ben, seen here making the quick change, has served his time over the years working inside the cycling industry and being hands on as a mechanic. It's a great asset to my career as again it allows me to eliminate those elements of stress, plus it provides him an escape from my nagging when he gets to play with his tools and get his hands dirty.

2:30 PM - A 'basic' ride as the training program describes is really one of those rides where sitting on the hoods and talking is a great distraction from the fatigue our bodies carry. Michelle Vesterby and I have a common friendship that's spread over many years. With Michelle in town it allowed for us to get some training hours in together. When there is a 'basic' session on the program the chances are its being used as a way for the body to absorb a previous hard session. Just like the earlier hard run session on this training day.

2:30 PM - A 'basic' ride as the training program describes is really one of those rides where sitting on the hoods and talking is a great distraction from the fatigue our bodies carry. Michelle Vesterby and I have a common friendship that's spread over many years. With Michelle in town it allowed for us to get some training hours in together. When there is a 'basic' session on the program the chances are its being used as a way for the body to absorb a previous hard session. Just like the earlier hard run session on this training day.

It's hard not to smile on this journey. As I feel my way, getting closer and closer to a start line, healthy and ready to compete, it's a dream scenario for me, after such a dark period with injury, to be able to be back in the thick of it putting in 25 hours a week of training. Never loose hope, as dark as days may be, it's important we know what we are chasing.

It's hard not to smile on this journey. As I feel my way, getting closer and closer to a start line, healthy and ready to compete, it's a dream scenario for me, after such a dark period with injury, to be able to be back in the thick of it putting in 25 hours a week of training. Never loose hope, as dark as days may be, it's important we know what we are chasing.

4:06 PM - That's the ride complete. Session 3 of 3 done and dusted. Over 4 hours of training time in the bank on this day. I feel that hard run in my legs, but the ride was a great loosener. Now it's all about recovery for what tomorrow has in store. It's time to head upstairs, get self-maintenance done, shower, eat and enjoy my evening.

4:06 PM - That's the ride complete. Session 3 of 3 done and dusted. Over 4 hours of training time in the bank on this day. I feel that hard run in my legs, but the ride was a great loosener. Now it's all about recovery for what tomorrow has in store. It's time to head upstairs, get self-maintenance done, shower, eat and enjoy my evening.

4:11 PM - At the end of every training day I spend 10 - 15 minutes prepping my body for its best chance of recovery and to be able to do it all again tomorrow. I actually don't stretch my entire body a great deal, I more work to loosen the key areas on my body that have been in action on that day. Our bodies carry a pattern of reactions and commonly we can, over time, learn what areas need special focus in the 'recovery room'. Never neglect self-maintenance.

4:11 PM - At the end of every training day I spend 10 - 15 minutes prepping my body for its best chance of recovery and to be able to do it all again tomorrow. I actually don't stretch my entire body a great deal, I more work to loosen the key areas on my body that have been in action on that day. Our bodies carry a pattern of reactions and commonly we can, over time, learn what areas need special focus in the 'recovery room'. Never neglect self-maintenance.

A common question I get asked with regards to the recovery and maintenance exercises I do is "how do I know what to do and when to do it?" Just like my training, where I have a coach (Joel Filliol Coaching), I also have coaches/mentors in other areas. Patrizia Pastwa (ProBodyCare) now leads all aspects of my strength, conditioning and injury management/prevention. My advice to you all is again connect yourself with people that positively influence you to be better. I would not be where I am today if it wasn't for the people I'm surrounded by.

A common question I get asked with regards to the recovery and maintenance exercises I do is "how do I know what to do and when to do it?" Just like my training, where I have a coach (Joel Filliol Coaching), I also have coaches/mentors in other areas. Patrizia Pastwa (ProBodyCare) now leads all aspects of my strength, conditioning and injury management/prevention. My advice to you all is again connect yourself with people that positively influence you to be better. I would not be where I am today if it wasn't for the people I'm surrounded by.


6:40 AM - As I rise to start this new training day, a solid nights sleep sets me up well. Over the years I have recognised the importance of sleep as part of the recovery cycle. I was a Danish national team swimmer by the age of 12, swimming 2 - 3 times a day, in excess of 50-60,000m per week. Very quickly when you are exposed to that you learn the importance of recovery and rest, and especially its role on performance. Early mornings, lots of physical and mental demand on the body, calls for a big need for recovery on a daily basis, for me, this means there are very few late nights. I always prioritize getting in 8 - 9 hours of sleep each evening. Filling the water tank on the coffee machine means and new day has started and is already underway.

6:40 AM - As I rise to start this new training day, a solid nights sleep sets me up well. Over the years I have recognised the importance of sleep as part of the recovery cycle. I was a Danish national team swimmer by the age of 12, swimming 2 - 3 times a day, in excess of 50-60,000m per week. Very quickly when you are exposed to that you learn the importance of recovery and rest, and especially its role on performance. Early mornings, lots of physical and mental demand on the body, calls for a big need for recovery on a daily basis, for me, this means there are very few late nights. I always prioritize getting in 8 - 9 hours of sleep each evening. Filling the water tank on the coffee machine means and new day has started and is already underway.

7:36 AM - With a good solid breakfast of oatmeal/porridge with added blueberries, a bit of pre-ride activation in the maintenance room and I'm now set for this hard, somewhat daunting, bike session. Injury plagued my 2015 year, so naturally as the recovery and rehabilitation has advanced so has the intensity of training. Commonly a training base has to be laid in order for hard work to be absorbed by the body. Too often athletes make the mistake of training hard, session after session, and the body just breaks down and they never really showcase their best. For us, why this recovery road has been so long is because the body was inactive for so long due to the injury. We pretty much lost some of what had been built the past years. I always said to myself, when I eventually get over this, I want to be stronger, better and faster. I know I can be. To achieve that we haven't been able to rush, we've had to listen to the body daily, sometimes take one step backwards, but, I'm incredibly proud to say it, we are getting close and all signs are showing my body and our setup is allowing me to become stronger, better and faster.

7:36 AM - With a good solid breakfast of oatmeal/porridge with added blueberries, a bit of pre-ride activation in the maintenance room and I'm now set for this hard, somewhat daunting, bike session. Injury plagued my 2015 year, so naturally as the recovery and rehabilitation has advanced so has the intensity of training. Commonly a training base has to be laid in order for hard work to be absorbed by the body. Too often athletes make the mistake of training hard, session after session, and the body just breaks down and they never really showcase their best. For us, why this recovery road has been so long is because the body was inactive for so long due to the injury. We pretty much lost some of what had been built the past years. I always said to myself, when I eventually get over this, I want to be stronger, better and faster. I know I can be. To achieve that we haven't been able to rush, we've had to listen to the body daily, sometimes take one step backwards, but, I'm incredibly proud to say it, we are getting close and all signs are showing my body and our setup is allowing me to become stronger, better and faster.

Fuelling for sessions - I know that this upcoming session is scheduled to be tough. I knew this days before, I knew this yesterday evening. My previous day's nutritional intake, along with my breakfast, is built for helping me have the best levels of energy within this session. That all being said energy stores deplete as a sessions progresses and as the body functions, knowing this, I always put myself in the best possible position to execute the session, but also the day, by carrying the right fuel. As I expect this ride to be both hot and tough my hydration is key, plus I need energy options when out there. For this specific ride I will carry 2 x 750ml of Etixx energy drink that has a good volume of carbohydrates, I put added electrolytes into these bottles given the heat and the potential electrolyte imbalance I will encounter during such session. Ben will support this session from the car so he carries a 3rd bottle solely filled with water and then different options to mix, either Etixx energy powder and/or electrolytes. In my rear pockets I carry 2 x 75ml Etixx isotonic energy gels and an Etixx energy bar, I'll pre-hand intend to take 1 x gel and 1 x bar and go through the 2 x 750ml bottles, and likely the 3rd. This approach isn't just so that I pull through on the session, my breakfast should ensure the majority of that, but it's to ensure I can carry through the sessions that follow this bike ride.

Fuelling for sessions - I know that this upcoming session is scheduled to be tough. I knew this days before, I knew this yesterday evening. My previous day's nutritional intake, along with my breakfast, is built for helping me have the best levels of energy within this session. That all being said energy stores deplete as a sessions progresses and as the body functions, knowing this, I always put myself in the best possible position to execute the session, but also the day, by carrying the right fuel. As I expect this ride to be both hot and tough my hydration is key, plus I need energy options when out there. For this specific ride I will carry 2 x 750ml of Etixx energy drink that has a good volume of carbohydrates, I put added electrolytes into these bottles given the heat and the potential electrolyte imbalance I will encounter during such session. Ben will support this session from the car so he carries a 3rd bottle solely filled with water and then different options to mix, either Etixx energy powder and/or electrolytes. In my rear pockets I carry 2 x 75ml Etixx isotonic energy gels and an Etixx energy bar, I'll pre-hand intend to take 1 x gel and 1 x bar and go through the 2 x 750ml bottles, and likely the 3rd. This approach isn't just so that I pull through on the session, my breakfast should ensure the majority of that, but it's to ensure I can carry through the sessions that follow this bike ride.

9:30 AM - Today's session is a high intensity "fatigue resistance" session. The session, in a nutshell, is aimed at putting me into a hole and training me to deal with it. I guess that's what training is all about, right? The session plan is a 3 hour ride with 8 x 4 minutes pretty much all out, coach doesn't put it that way but there's no hiding that's what it is given where my fitness level is at, there's a 90 seconds spin as recovery. Granted that doesn't sound a lot and wouldn't typically be a session I would fear, but coach has put power projections that are a little rich. And don't forget, I'm coming back from injury, I haven't done a session like this for about a year, I'm a little anxious. The good kind of anxious, wanting to get stuck in and show myself just what the body is capable of at the moment. Oh yeah, and I need to run off the bike.

9:30 AM - Today's session is a high intensity "fatigue resistance" session. The session, in a nutshell, is aimed at putting me into a hole and training me to deal with it. I guess that's what training is all about, right? The session plan is a 3 hour ride with 8 x 4 minutes pretty much all out, coach doesn't put it that way but there's no hiding that's what it is given where my fitness level is at, there's a 90 seconds spin as recovery. Granted that doesn't sound a lot and wouldn't typically be a session I would fear, but coach has put power projections that are a little rich. And don't forget, I'm coming back from injury, I haven't done a session like this for about a year, I'm a little anxious. The good kind of anxious, wanting to get stuck in and show myself just what the body is capable of at the moment. Oh yeah, and I need to run off the bike.

9:30 AM - The main session and the key part of the ride begins. Thoughts are now simplified, focus is now dialled. Quite simply I need to nail this.

9:30 AM - The main session and the key part of the ride begins. Thoughts are now simplified, focus is now dialled. Quite simply I need to nail this.

After the first couple of intervals it is very clear this is testing me. It's requiring I dig incredibly deep and I have a tough time hitting the power projections. When I look at it now, from the outside, when writing this I can see it's exactly as it was intended. I'm for sure on the limit of where my fitness and body has in it at this point.

After the first couple of intervals it is very clear this is testing me. It's requiring I dig incredibly deep and I have a tough time hitting the power projections. When I look at it now, from the outside, when writing this I can see it's exactly as it was intended. I'm for sure on the limit of where my fitness and body has in it at this point.

9:49 AM - There is no person on this earth that understands me and reads me in the way Ben does. In this moment he can sense I am having to work for this. He sees it by observing. He knows my movement patterns. He knows when it's hard for me without me having to say a word. This is a big session for him also, as he hasn't had to oversee such a tough session for a long time because I haven't done them. We're equally invested. We've been to some great places, conquered some killer sessions together over the years, whether he be driving or riding in-person, so this moment puts us back into a great place. He provides some simple words that help me keep focus and get the best out of the second half of these intervals. You'll have to check back tomorrow to see how it ended and how the run off went...

9:49 AM - There is no person on this earth that understands me and reads me in the way Ben does. In this moment he can sense I am having to work for this. He sees it by observing. He knows my movement patterns. He knows when it's hard for me without me having to say a word. This is a big session for him also, as he hasn't had to oversee such a tough session for a long time because I haven't done them. We're equally invested. We've been to some great places, conquered some killer sessions together over the years, whether he be driving or riding in-person, so this moment puts us back into a great place. He provides some simple words that help me keep focus and get the best out of the second half of these intervals. You'll have to check back tomorrow to see how it ended and how the run off went...

9:52 AM - We enter interval number 5 of 8. It's biting. We've passed the half way mark of this main set held within a 3 hour long bike ride. It's 8 x 4 minutes with 90 seconds spin as a recovery, the session can best be described as a "rendezvous with the darkside". It's hurting, the first 4 hurt, Ben gave me some quick pointers in between interval 4 and 5, yet as expected No.5 doesn't get any easier, but this is it right? This is why I'm out on this road, to suffer, to make racing in some ways recognizable by instinct. So as the clock ticks down on this 5th interval it's purely about managing the effort, keeping the output high but making sure I don't get sloppy with form. People often neglect that in cycling and when things get tough it can often be a great distraction tool to think about holding strong form and riding effectively.

9:52 AM - We enter interval number 5 of 8. It's biting. We've passed the half way mark of this main set held within a 3 hour long bike ride. It's 8 x 4 minutes with 90 seconds spin as a recovery, the session can best be described as a "rendezvous with the darkside". It's hurting, the first 4 hurt, Ben gave me some quick pointers in between interval 4 and 5, yet as expected No.5 doesn't get any easier, but this is it right? This is why I'm out on this road, to suffer, to make racing in some ways recognizable by instinct. So as the clock ticks down on this 5th interval it's purely about managing the effort, keeping the output high but making sure I don't get sloppy with form. People often neglect that in cycling and when things get tough it can often be a great distraction tool to think about holding strong form and riding effectively.

9:57 AM - As we approach the latter stages in this tough day on the bike. I'm now starting to have a small eye on the run off the bike. Whilst we still have over an hour of riding left (15 minutes of the session, 45 minute steady spin home) I know that I need to intake and restore my energy to get the best out of what's coming. Etixx are a fantastic part of the team, their products play a big role in my training and racing. As I also mentioned in one of the previous galleries, part of our role as a professional is to better the companies we work with, in the case of Etixx it means help develop the products, the impact the products have, the taste etc. Here I'm consuming a new energy bar, it's unbranded for that reason, I'm the test dummy but it does its job. Let's nail these last few.

9:57 AM - As we approach the latter stages in this tough day on the bike. I'm now starting to have a small eye on the run off the bike. Whilst we still have over an hour of riding left (15 minutes of the session, 45 minute steady spin home) I know that I need to intake and restore my energy to get the best out of what's coming. Etixx are a fantastic part of the team, their products play a big role in my training and racing. As I also mentioned in one of the previous galleries, part of our role as a professional is to better the companies we work with, in the case of Etixx it means help develop the products, the impact the products have, the taste etc. Here I'm consuming a new energy bar, it's unbranded for that reason, I'm the test dummy but it does its job. Let's nail these last few.

Getting everything out of the effort that I am in matters to me. That doesn't mean I go max effort all the time, actually not that much. In this session the purpose was to hit higher power targets that helped build my strength. In the final minutes of the final intervals I really needed to dig deep, aero goes out the window in those final few seconds that close out any high intensity interval. It's just about gritting the teeth, suffering and reaching that point where you can say "done".

Getting everything out of the effort that I am in matters to me. That doesn't mean I go max effort all the time, actually not that much. In this session the purpose was to hit higher power targets that helped build my strength. In the final minutes of the final intervals I really needed to dig deep, aero goes out the window in those final few seconds that close out any high intensity interval. It's just about gritting the teeth, suffering and reaching that point where you can say "done".

10:16 AM - "Done", "Complete", "Nailed it". Wow that one hurt. It out me into a place that I hadn't been for many, many months, it's so nice yet so painful as the muscles just pulse from all the load. The fatigue felt in this point is high. But the fact that all that pre-ride anxiousness is behind me and I can now see where my body is from a strength perspective, that's nice. Really nice. A few moments here to catch my breath, regroup with the others and it's time to head home.

10:16 AM - "Done", "Complete", "Nailed it". Wow that one hurt. It out me into a place that I hadn't been for many, many months, it's so nice yet so painful as the muscles just pulse from all the load. The fatigue felt in this point is high. But the fact that all that pre-ride anxiousness is behind me and I can now see where my body is from a strength perspective, that's nice. Really nice. A few moments here to catch my breath, regroup with the others and it's time to head home.

11:05 AM - A quick reflection on the session with Ben helps reaffirm everything is on track. Not that I can't see that myself, I can, but so often it takes someone from the outside, a coach, a mentor, a friend or a loved one to really instill in us the true perspective of something. Ben is a student of the sport, in it longer than me, so he gets it. After this ride is a great stepping stone to full strength, there's work to be done but we're prepared for that. Now it's time to getting ready to run.

11:05 AM - A quick reflection on the session with Ben helps reaffirm everything is on track. Not that I can't see that myself, I can, but so often it takes someone from the outside, a coach, a mentor, a friend or a loved one to really instill in us the true perspective of something. Ben is a student of the sport, in it longer than me, so he gets it. After this ride is a great stepping stone to full strength, there's work to be done but we're prepared for that. Now it's time to getting ready to run.

11:10 AM - A quick clothes change and it's time to prep my body for the off-bike run ahead. It's a basic run and it's just going to be me with my thoughts. That being said I still need to look after my body, I can't neglect it, so I prep it for the run. I'm not the type to do a lot of off-bike specific running, it's often just basic running of varying distance. I'm fortunate that I'm a strong natural runner off the bike, that being said it's always good to familiarize yourself with that sensation of running off bike.

11:10 AM - A quick clothes change and it's time to prep my body for the off-bike run ahead. It's a basic run and it's just going to be me with my thoughts. That being said I still need to look after my body, I can't neglect it, so I prep it for the run. I'm not the type to do a lot of off-bike specific running, it's often just basic running of varying distance. I'm fortunate that I'm a strong natural runner off the bike, that being said it's always good to familiarize yourself with that sensation of running off bike.

11:20 AM - This feels so good. It's just a basic run and I can't tell you enough how grateful I am to be in this place right now. My career at times, not just in 2015, but throughout my career has tested me so much. To overcome challenges and specifically injury, and to be able to feel the body get stronger and stronger is priceless. No path to success is easy. Not one single road. To be successful we must be defeated, we must loose and we must get hurt, but, it is those things that make us stronger.

11:20 AM - This feels so good. It's just a basic run and I can't tell you enough how grateful I am to be in this place right now. My career at times, not just in 2015, but throughout my career has tested me so much. To overcome challenges and specifically injury, and to be able to feel the body get stronger and stronger is priceless. No path to success is easy. Not one single road. To be successful we must be defeated, we must loose and we must get hurt, but, it is those things that make us stronger.

12:03 PM - With a successful 30 minute off-bike run in the bank, it's quickly upstairs into the maintenance room, a few minutes loosening and self-maintaining to give myself the best chance of good follow through on tomorrow's sessions.

12:03 PM - With a successful 30 minute off-bike run in the bank, it's quickly upstairs into the maintenance room, a few minutes loosening and self-maintaining to give myself the best chance of good follow through on tomorrow's sessions.

With an afternoon 'free' from training, before I head up those stairs and put my head on the pillow to nap, I priorities getting my training session logged and uploaded to TrainingPeaks. I along with Patrick (in image) and 130,000 other athletes and coaches, use TrainingPeaks to track and monitor training, it's also how Joel (Joel Filliol Coaching) schedules my training. Joel sets my training on a weekly or daily basis and I connect my data and feedback to each session on a daily basis. This feedback is critical. It allows Joel to keep track of training, session by session. Joel is overseas and in order for him to provide me the right work day after day, he needs to know how I am coping. Like all good coach-athlete relations we need to help each other, me being thorough with my feedback provides Joel a better sense of understanding to coach me better.

With an afternoon 'free' from training, before I head up those stairs and put my head on the pillow to nap, I priorities getting my training session logged and uploaded to TrainingPeaks. I along with Patrick (in image) and 130,000 other athletes and coaches, use TrainingPeaks to track and monitor training, it's also how Joel (Joel Filliol Coaching) schedules my training. Joel sets my training on a weekly or daily basis and I connect my data and feedback to each session on a daily basis. This feedback is critical. It allows Joel to keep track of training, session by session. Joel is overseas and in order for him to provide me the right work day after day, he needs to know how I am coping. Like all good coach-athlete relations we need to help each other, me being thorough with my feedback provides Joel a better sense of understanding to coach me better.

7:37 PM - Recovery continues, and this is the best of them all. On the sofa, training banked, no corners cut, just enjoying my time, NormaTec'ing my way to the end of this training day. ( OK that rhymed, I didn't plan that) I travel with "Norma", as I call 'her'', everywhere. I have one system with me here in Clermont, Florida and one in Boulder, Colorado. It's again another layer of recovery on top of food, recovery products, sleep, self-maintenance and massage. At this level it's really all about doing everything we can, day after day. 

7:37 PM - Recovery continues, and this is the best of them all. On the sofa, training banked, no corners cut, just enjoying my time, NormaTec'ing my way to the end of this training day. ( OK that rhymed, I didn't plan that) I travel with "Norma", as I call 'her'', everywhere. I have one system with me here in Clermont, Florida and one in Boulder, Colorado. It's again another layer of recovery on top of food, recovery products, sleep, self-maintenance and massage. At this level it's really all about doing everything we can, day after day. 

Framed The Adventure Series

My good friend and film maker Kasper and I are traveling the World and showing it from our point of view where we seek amazing athletes, nice nature and the funny stories - the adventure.
We show that via photography projects of sports with high quality and creative solutions in both stills and moving images.
Curiosity, interest and learing have a supporting role in those relations Kasper and I wish to achieve on our trips.
Every adventure are spilt in episodes which is going on YouTube. 

The concept includes:
- Framed The Adventure Series which is vlogs with Kasper and I traveling together.
- Framed The Adventure Series Specials is vlogs with either Kasper or I traveling alone.
- Framed Portrait which is friendly interviews with the athletes we are visiting in the vlogs of Framed The Adventure Series.


I went to Val d'Isère in France to shoot one of the largest big air competitions in the World - Frostgun Invitational. Frostgun has been around since 2005 and I've been shooting almost everyone of them. 
This time did I vlog for Framed The Adventure Series as well.

See all the episodes HERE

Selected images:


Once again am I back on the road with triathlete Michelle Vesterby. This time are we in Arizona to cover the Ironman Arizona.

See all the episodes HERE

Selected images:


This is the first time Kasper and I are doing the Framed Adventure Series together. We went to Klitmøller aka. Cold Hawaii to see what it had to bring.

See all the episodes HERE

Selected images:


In the first series am I covering the Ironman World Championship on Hawaii.

TRAPPED IN IPHONE

Kasper Sveistrup Povlsen. Photo: Jesper Grønnemark

Kasper Sveistrup Povlsen. Photo: Jesper Grønnemark

Mads Nørgaard. Photo: Jesper Grønnemark

Mads Nørgaard. Photo: Jesper Grønnemark

The day my friend Niller brought me my first iPhone 1 from USA did we came up with this concept. We though that it would be cool to have all our contacts trapped behind the glass of the iPhone when calling.
It’s impossible to shoot all my 600+ contacts from all over the World. But I started…

Nick Degn. Photo: Jesper Grønnemark

Nick Degn. Photo: Jesper Grønnemark

René Holten Poulsen. Photo: Jesper Grønnemark

René Holten Poulsen. Photo: Jesper Grønnemark

Tine Grønnemark. Photo: Jesper Grønnemark

Tine Grønnemark. Photo: Jesper Grønnemark

Thor Have. Photo: Jesper Grønnemark

Thor Have. Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark

Photo: Jesper Grønnemark