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 🌺
Success isn’t just about raw speed or strength. It is about mindset, consistency, and adaptability. With life’s countless distractions, your ability to stay focused, plan ahead, and remain dedicated becomes your greatest asset. This handbook is designed to help you master these skills while optimizing performance and staying healthy.
This guide combines my professional expertise, personal insights, and proven strategies into a comprehensive resource you can implement immediately. Whether you’re training for a triathlon, improving your endurance, working on your new personal best at squatting or simply becoming a healthier, more balanced athlete, this handbook will guide you through every aspect of the process.
Here’s what you’ll find:
1. Intrinsic and Extrinsic Motivation: Deep dive into the psychological aspects of training, emphasizing why
intrinsic motivation and understanding your personal “WHY” are crucial for navigating challenges. Learn how to balance external rewards with internal drive to maintain long-term progress.
2. Goal Setting for Success: A detailed framework for setting goals using the SMART model and a helpful
PYRAMID. Discover how to align your training with intrinsic and extrinsic motivations and the importance of understanding your “WHY” to sustain commitment, overcome challenges, and achieve your aspirations.
3. Preparation, Setup and Communication: Personal preparation, planning ahead, time-management and feedback are key to your successful journey! Help me to help you and even more important - help yourself with being meticulously prepared!
4. Effective Use of Training Tools: Learn how to maximize platforms like TrainingPeaks (TP), watches, and
fitness apps to organize, analyze, and enhance your training. Discover why syncing your devices and providing feedback are essential for progress.
5. Best Practices Across Disciplines - Strength, Swim, Bike, Run: Detailed techniques and training principles for swimming, cycling, running, and strength. From mastering swimming technique to improving cycling efficiency and understanding the phases of a running stride, this guide provides sport-specific advice tailored to triathletes and endurance athletes.
6. Sequencing of Training Sessions: Careful coordination of strength, yoga, cycling, swimming, and running
sessions is as important as the sessions themselves. The order in which you complete your workouts affects how your body responds and adapts to training stress.
7. Testing Protocols for Accurate Zones: Comprehensive guidance on field testing for running, cycling, and swimming,
including protocols like the 20-minute FTP (Functional Threshold Power) test, 1000m and 2000m swim time trials, and 30-minute run threshold tests. Learn why these tests are more practical than expensive lab-based VO2 max or lactate tests and how to use the data to set precise training zones.
8. Balancing Effort and Recovery: Learn how to structure your training to include recovery sessions, active
recovery strategies, and sleep optimization.
9. Race Day Preparation: From pacing strategies and gear checks to hydration and fueling plans, this guide ensures you’ll be ready to tackle your event with confidence and focus.
By following the principles in this handbook, you’ll gain the tools, knowledge, and mindset to succeed—not just in training but in life. Whether you’re preparing for your first event or aiming for a personal best, this guide will help you unlock your full potential. Let’s dive in and make progress together!
Enjoy 🤙
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