online triathlon Ironman coach using Training Peaks, custom training plans for all levels, avoiding injuries, work life balance

Dear Athletes! Looking to improve your swim technique? Watching the right videos can make all the difference! Most athletes learn best by seeing proper form in action before hitting the pool. In this article, I’ve compiled my favorite YouTube links that break down essential swim techniques. Dive in, watch, and make your training sessions more effective and enjoyable! Yours, Coach Katharina 🌺 Swim Technique for Triathletes Technique outweighs kilometers in swimming because ef

Dear Athletes! Over the past decade, I have accumulated a wealth of experience in preparing athletes for their goals. My knowledge comes from a combination of books, formal education, personal athletic experience, and—most importantly—from coaching each of you. I am grateful for the opportunity to learn and grow with you, and this handbook is my way of giving back. Yours, Coach Katharina 🌺 Complete Triathlon Training Guide Success isn’t just about raw speed or strength. It

Dear Athletes! It's that time of the year where you try out new things. I am 100% certain, that most of you lack mobility and strength and wonder how to finally incorporate this training in your busy endurance plan. Let's talk and let's finally get it done! Yours, Coach Katharina 🌺 Off Season Training Higher mobility (hip, knee, ankle, spine) = Deeper Squat = Better Run & Bike Performance! FACT!   There are enough papers out there stressing out how important it is to incorpo

Dear Athletes! Two weeks into the new year - how are you doin' so far? Let’s take a moment to reflect on how those grand plans are holding up, shall we? Yours, Coach Katharina 🌺 New Year's Resolution Reality Check It’s easy to set ambitious resolutions at the start of the year, but sticking to them is where the real challenge lies. Now that we’re two weeks in, it’s the perfect time to assess your progress and make adjustments if needed. If you’re still going strong, hats off

Memo:  Reassessing the Role of Watches in Training Sessions To:  My Training Team From: Coach Katharina Date:  November 17th 2024 Subject: Minimizing Watch Use to Enhance Training Focus and Performance   Boost your swim training. I am writing this because as endurance athletes, we naturally love new gadgets and technology—and for good reason! Tools like power meters for cycling have revolutionized training, offering invaluable insights and transforming the way we train. Howev

Dear Athletes! Let's dive deep into the latest, science-backed techniques to elevate your performance with a critical view. From AI-powered training to heat acclimation, discover how these cutting-edge strategies can transform your approach to racing and help you reach new heights in your triathlon journey. Yours, Coach Katharina 🌺 Artificial Intelligence in training. Here’s an overview of advanced triathlon training methods, including requirements, challenges, health risks,

Dear Athletes! Can't count the times I have been confronted with the question on how long one should train for the first Ironman. The answer is - guess what - "it depends". Athletic background and realistic available time for your commitment are the key answers. Let’s break down what that might look like for you! Yours, Coach Katharina 🌺 Steps for your first Ironman race. Your Starting Point: ➡️ Athletic Background Matters Are you a seasoned runner, cyclist, or triathlete, o

Dear Athletes! “You can’t manage what you don’t measure”. Diligent protocol keeping is allegedly an indispensable necessity in training sciences. Are we losing the ability to listen to our instincts? My sister dug deeper and reminded me of the importance of letting both - data and instincts - equally count in coaching and training. Yours, Coach Katharina 🌺 Hanni Steppan  started an exploration into why the ostensibly opposite approaches of instinct-driven versus data-driven

Dear Athletes! It's time to boost your swim speed, endurance, and confidence for race season! Discover how off-season technique and medley training can transform your performance in the water! Yours, Coach Katharina 🌺 Triathlon Swim Training Plan The off-season is an ideal time for triathletes to invest in refining their swim technique, focusing not only on freestyle but also incorporating medley training . As the intensity of race season cools down, triathletes should shift

Dear Athletes! Awareness of your self-efficacy can be a game-changer in your training. It is the belief in your ability to successfully accomplish specific tasks or goals.  Yours, Coach Katharina 🌺 Triathlon Training Attitude Understanding and being aware of your self-efficacy—the belief in your ability to succeed in specific tasks—can significantly enhance your approach in training and boost your overall success. Here’s how and how you should start talking to yourself in th

Being passionate about weight lifting and triathlon alike, I applied some highly unusual training methods in my athletes IRONMAN plans.

Dear Athletes! Marathon season is on. Next stop:   Vienna City Marathon . This is how I have coached my athletes, what I focused on and super excited to see the results! Yours, Coach Katharina 🌺 Insights and Innovations for your marathon training. The evolution of training philosophies has been significant. Traditionally, marathon training emphasized sheer volume and basic speed work. However, the integration of advanced strength training, innovative recovery methods, and st

Dear Athletes! Race results and feedback from my athletes show a huge positive impact from implementing heavy lifting in their endurance plans. Five key issues always pop up! Let's go through them! Yours, Coach Katharina 🌺 Implementing strength in your endurance plan. Question one is very obvious, which is 'WHY SHOULD I IMPLEMENT HEAVY LIFTING IN MY ENDURANCE TRAINING?' . Answers range from injury prevention to performance boost and you find most of them in one of my earlier

Dear Athletes! A marathon is not just 4x10km or 2 back-to-back half-marathons! Gettin' ready demands commitment and a balanced training between strength, speed work, mobility, nutrition, hydration, sleep, building-capacity, stamina and long runs! Here's what to expect! Yours, Coach Katharina 🌺 Key workouts in marathon training An early start is advantageous to build up the training load gradually and to reduce the risk of injuries. To exemplify marathon training this article

Strong muscles improve running economy, allowing runners to maintain pace with less effort.

Dear Athletes! No matter if your season is finished, if you still have your major race ahead of you or your thoughts are already in the triathlon season 2025, a huge part of successful training and racing is planning. Get the ultimate checklist! Yours, Coach Katharina 🌺 Triathlon training and triathlon race day checklist I'll keep it short and simple this time. Download  the ultimate triathlon training  and triathlon race day checklist  (well, you can actually use this check

Dear Athletes! My next and second topic is about short intervals for long distance runners and triathletes. When my athletes find short (100-400m intervals) in their plans they often wonder why. With this newly-informational format I want to give you insights into my training philosophy, convinced that educated athletes train better if they know the science behind every session. Yours, Coach Katharina 🌺 Short intervals for long-distance triathletes. After years of coaching e

Dear Athletes! My coaching structure, my perspective and my analysis are one thing, but equally important are my athlete's perceptions, feelings and feedbacks. Mixing all of it fairly into a pot is the recipe for a successful and amicable athlete-coach relationship. So, this time, I let my athletes speak about their last training year and Challenge Roth as their main race in 2024. Enjoy Joel's and Jan's recap. Yours, Coach Katharina 🌺 Joel Maia, Brazilian, living in Vienna,

Dear Athletes! Ready to achieve your dreams and set new personal bests? Managing work-life-training time, recovery and training sequences is the key! Yours, Coach Katharina 🌺 personalized coaching - individual triathlon training plans Whether you're gearing up for your next marathon, triathlon, or cycling event, I am dedicated to helping athletes like you achieve extraordinary results. With years of experience in coaching and a deep understanding of the demands of endurance