Personal

My name is Wout, I was born in the Netherlands in the city Leidschendam in 1983. The first couple of year I lived in the place called Voorburg and moved to the city Zoetermeer a few years later. Here, I spend most of my time. In 2009, I finished my MSc degree and moved to Utrecht to live with my girlfriend and started my PhD project on meandering rivers. When I obtained my PhD in 2013, I moved to Durham (UK) to start working as a Post-Doctoral Researcher Associate at Durham University. I have been living here for 2.5 years now.

I love doing my research as it involves the things I like and that are landscapes. I way of exploring landscapes is by walking, running or cycling. So during my holidays I like to do some hiking, especially in mountainuous terrains, whereas during the year you would see me running up the hill here in Durham. I started running three years ago and haven't stopped since.

One of the places I have been hiking is Norway on the Hardangervidda. Here, I hikes with some friend carrying our own tent and food for a couple of days. This was the first time I made a trip of a couple of days and although the bad weather I wanted to do it again. So the next time we went hiking on Corsica crossing the Island from East to West. Corsica was a bit warmer and drier than Norway and has a beautiful landscape (see photo left, me carrying my to heavy big bag). Since then I haven't been hiking for a couple of days, but in 2013 I convinced my girlfrind to hike (without a tent) in Switzerland. Here, we walked the 'Tour des Combines' in 5 days, which was a beautifull route along one of the many glaciers you can find in the Alps (Photo left below).

Other places that my girlfriend and I visited are Norway (driving all the way up to the Nordkapp), Scotland, Canada, France, and New Zealand. We have seen some beautiful landscapes and we now are thinking of our next destination, maybe Pantagonnia?

I am a runner but also a bit of a cyclist. In the past I cylced the tourist version of the 'Amstel Gold Race' circuit, which I completed 5 times. I finished once the 100 km circuit, but the other times I did the 150 km tour as it has more hills in it. Furthermore, I cycled on the course of the 'Luik-Bastenaken-Luik', which was about 130 km, and in 2012, I cycled together with my girlfriend the 'Elfstedentocht' a tour of 240 km that has to be covered in one day.

Nowadays I really enjoy running and I try to run 5-6 times a week. In 2012 I joined the running club AthleticPoint in Utrecht. Then I moved to Durham and joined the Durham City Harriers (UK), but since August 2016 I joined my old club again back in the Netherlands. So far, I ran 13 marathons (Rotterdam (three times), Amsterdam, Eindhoven (three), Berlin (twice), London, Zermatt, Boston and Sneek) and several other races.

Science behind my running


Below you can find my own running fitness trend, which is based on an impulse-response model by Dr. Eric W. Banister in 1975 and Andrew R. Coggan later. The following reference has been used: Modeling Human Performance, fellrnr.com. I found this information on StravistiX, which uses my Strava activities that included Heart Rate information since June 2014. I am happy to share the graph with you and I will try to keep this information up-to-date, and share my experience of using this information to get in form for my big races.

Race values

Berlin 2014 Fitness = 54.50 Fatique = 33.90 Form = 20.60 TRIMP (from the race itself) = 421

Rotterdam 2015 Fitness = 87.13 Fatique = 52.15 Form = 34.98 TRIMP (from the race itself) = 446

London 2015 Fitness = 80.69 Fatique = 50.13 Form = 30.56 TRIMP (from the race itself) = 364

Eindhoven 2015 Fitness = 82.22 Fatique = 48.97 Form = 33.25 TRIMP (from the race itself) = 360 (PB 2:53:36)

Zermatt 2016 Fitness = 70.91 Fatique = 31.91 Form = 39.00 TRIMP (from the race itself) = 783

Eindhoven 2016 Fitness = 73.74 Fatique = 41.87 Form = 31.87 TRIMP (from the race itself) = 390

Boston 2017 Fitness = 76.88 Fatique = 44.91 Form = 31.97 TRIMP (from the race itself) = 373

Berlin 2017 Fitness = 84.35 Fatique = 54.80 Form = 29.55 TRIMP (from the race itself) = 394

Sneek 2018 Fitness = 68.99 Fatique = 55.40 Form = 13.59 TRIMP (from the race itself) = 344

Eindhoven 2018 Fitness = 93.72 Fatique = 62.73 Form = 29.99 TRIMP (from the race itself) = 410

City-Pier-City 2016 Fitness = 77.36 Fatique = 69.45 Form = 7.91 TRIMP (from the race itself) = 181 (PB 1:17:12)


Current (15-10-18) Fitness = 69.71 Fatique = 80.35 Form = -10.64

Detailed explanation of the multi sports fitness (see also StravistiX)

The multi sports fitness trend is calculated from various heart rate stress. A heart rate stress is represented by an value called TRaining IMPulse or TRIMP. Training Impulse concept has been developed by Dr. Eric W. Banister. Basically, it represents the amount of heart stress during an activity: the longer you go at full throttle during an activity, the more TRIMP of activity goes up!

TRIMP has both a positive and a negative effect. The positive effect is called fitness, and the negative effect is called fatigue. Fitness and fatigue can combined to provide a value of form or Performance.

The Fitness, Fatigue and Form graph and table is based off an impulse-response model first developed by Dr. Eric W. Banister in 1975. It was later redefined by Andrew R. Coggan. This model will show you:

  • Your Fitness based on your chronic load
  • Your Fatigue based on your acute load
  • Your Form or stress balance

Explanations...

  • The Fitness curve is the long-term average daily training load. Default period is fixed to 42 days (or six weeks), so it will take ~6 weeks for your Fitness to be accurate. It's basically the foundations, the potential availability of the athlete... You can't get into big rides/runs or races without a minimum of fitness acquired. If that curve is too regular or too flat, it is not usually a sign of good training.
  • The Fatigue curve is the short-term average daily training load. Same way than Fitness but default period is fixed to 7 days (one week). Conceptually, fatigue is easy to understand: It's the tired feelings which limits your performance. This curve varies much faster than Fitness curve. On Fatigue curve, you can see the fatigue climbing sharply in response where you performed workouts with a high stress. But also go down quickly as you take few days off.
  • The Form curve is simply the difference between Fitness and Fatigue, it's the right balance of stress you should look at to avoid over training for example.
  • Form = Fitness - Fatigue
  • When:
    • +25 < Form : Transition zone. Athlete is on form. Case where athlete has an extended break. (e.g. illness, injury or end of the season).
    • +5 < Form < +25 : Freshness Zone. Athlete is on form. Ready for a race.
    • -10 < Form < +5 : Neutral Zone. Zone reached typically when athlete is in a rest or recovery week. After a race or hard training period.
    • -30 < Form < -10 : Optimal Training Zone.
    • Form < -30 : Over Load Zone. Athlete is on overload or over-training phase. He should take rest!