Dear Triathletes, if you want to race faster without extra swim, bike, or run training , it’s time to focus on triathlon transitions. Transitions are often called the “ fourth discipline ” for good reason – a bad transition can cost you minutes and even ruin an otherwise great race. They may not win you the race outright, but they can certainly lose you the race  if you fumble. The good news? With a bit of deliberate practice and smart planning, you can turn T1 (swim-to-bike) and T2 (bike-to-run) into well-oiled routines that shave off free time . Let’s dive into how to master your transitions in training and on race day, so you come out of T1/T2 ahead of the competition and one step closer to a PR. Yours, Coach Katharina 🌺 The Ultimate Race Day Checklist Transitions: The Overlooked Fourth Discipline Too many athletes overlook transition practice – don’t make that mistake! Transitions count toward your overall time , and every second spent in the changeover is essentially free speed  you’re giving up. Think about it: you’ve already done the hard work of swimming, biking, and running; why throw away time standing in the transition zone? As a triathlon coach, I remind my athletes that a smooth transition is critical for race performance . It keeps you calm and collected, and it’s key to overall race success. The more you streamline your T1/T2, the more you can focus on racing hard between them. Triathlon Transition Training: Practice Makes Perfect You wouldn’t do a marathon without long runs or improve your swim without drills – likewise, you shouldn’t expect fast transitions without triathlon transition training . Dedicating time to practicing T1 and T2 will make the process feel automatic on race day . Here are some ways to train your transitions: Brick Workouts for T2:   Incorporate regular brick workouts  (bike-run sessions) into your training. These simulate the bike-to-run transition and teach your legs to handle that jelly-like feeling when you start running off the bike . For example, finish a bike ride and head out for a short run with no delay  – even a 10-minute run is enough to get your body used to the switch. Bricks not only build physical adaptation, they also let you practice your quick change from cycling to running gear  while under fatigue. As one guide notes, a brick workout is a key training component designed to simulate race-day transitions and prepare the body for the unique demands of switching disciplines. Over time, these sessions will make T2 feel much smoother on race day. Swim-to-Bike Drill for T1:  The swim-to-bike transition can be chaotic – wobbly legs, water in your ears, and adrenaline surging. Practice T1 by doing a mini transition after a swim workout . For instance, after your pool session, set up a mock transition in the locker room or parking lot: have your bike or stationary trainer, helmet, and bike shoes ready. Sprint out of the water , throw on your helmet, strip off your wetsuit , and hop on the bike (or trainer) for a few minutes. This drill teaches you to remove your wetsuit and gear up efficiently  while your heart rate is high – just like in a race. It also gets you used to that dizzy feeling of going from horizontal (swim) to vertical (bike). If open water is available, even better: practice running to your bike from the water’s edge. The goal is to make T1 feel like second nature. Dedicated Transition Practice Sessions:  Once in a while, set up a full transition rehearsal as its own workout. Find an open safe space (park or empty parking lot). Lay out a transition area  with all your gear (more on setup below). Then practice the entire sequence : run in as if coming from the swim, put on helmet and bike gear, mount your bike and ride for a minute, dismount, rack the bike, change into run gear, and sprint out. Do this repeatedly, trying to beat your previous time  for each complete T1+T2 cycle. Make it fun – if you have training partners or family, do “transition relays” to see who can gear up fastest. By gamifying it, you train yourself to move quickly under pressure . Over time, these rehearsals will build muscle memory and confidence. As one pro triathlete, Lisa Tertsch, says about transitions: planning is great but “actually go out there and do it... it will pay off on race day” . Don’t just read about fast transitions – practice  them! Mount/Dismount Drills:  A lot of time can be saved (or lost) during the bike mount and dismount. Practice running with your bike and doing a flying mount/dismount  if you’re comfortable, or simply mounting quickly and safely. In an empty parking lot or trainer, rehearse clipping in smoothly and starting to pedal without wobbling . Also practice the dismount: as you approach “T2” in practice, take your feet out of your shoes while riding (if you plan to on race day) , swing one leg over, and hop off the bike at a jog. Mark a pretend dismount line and see how close you can get to it before stopping. The key is to know your limits  – if flying mounts aren’t your thing, it’s okay; focus on a speedy stop-and-mount  instead. But if you do want that pro-level move, drill it until you can do it consistently  and safely. On race day, you’ll also need to know exactly where the mount/dismount lines are and follow the rules (more on that later). Time Yourself:  Use a stopwatch when doing transition practice. Record how long it takes you to go through T1 or T2 and work on improvements. Can you save 5 seconds by arranging gear differently? Another 5 by not wearing socks for a sprint race? Treat it like interval training – with each repetition, aim to cut a second or two. This not only makes you faster, it builds confidence that you can execute quickly when it counts. By including transition training in your routine, you’ll find that come race day, T1 and T2 feel smooth  instead of frantic. You’ll jump on the bike or hit the run with a smile, passing those athletes who are still struggling with wetsuits or tying shoelaces. Practice enough and transitions will become second nature  – just another part of your race flow. Efficient Transition Zone Setup for Success An efficient transition zone setup  is critical for fast T1/T2. When you arrive on race morning, you’ll have a small space (often a tiny square of ground by your bike rack or designated bag) to arrange all the gear you need. The goal is to set it up so that everything is easy to find and in logical order , letting you change gear without hesitation . Here’s how to nail your transition zone setup: Keep It Simple and Organized:  Less is more in transition. Lay out only what you absolutely need; a cluttered area leads to confusion and mistakes. Give each item a purpose – if something isn’t 100% necessary, consider leaving it out. A minimalist, well-organized setup is best for success . Avoid the temptation to pack luxury or “just in case” items into transition (yes, that means skipping the folding chair and picnic lunch!). A tidy transition is an efficient transition. Layout: Think in Order of Use:  Arrange your gear in the exact order  you’ll use it. A common method is: swim gear off, bike gear on, then run gear on . For example, have your helmet  (straps open, upside down) and sunglasses  ready on top of or next to your bike shoes – these will go on first in T1 . Place your running shoes  (for T2) towards the back of your area, since you won’t need them until after the bike. If you plan to wear a hat or visor and race belt on the run, set those either tucked in your shoes or right beside them. The idea is that as you move through transition, each next item is right in front of you . You should be able to grab and put on gear in a fluid sequence without searching  or backtracking. Use a Towel or Mat:  Lay down a small towel as your personal transition mat. This serves three  purposes: it marks your spot (making it easier to find amidst a sea of bikes), gives you a clean place to wipe sand or grass off your feet, and keeps your gear organized on a defined area. Many athletes use a brightly colored towel to quickly spot their area. On that towel, place items neatly  (shoes open and ready, helmet straps out, etc.). When you come in, you can stomp your wet feet on the towel, slip straight into shoes, and go. Bonus tip: If the ground is muddy or the forecast is rain, bring a plastic bag or cover to keep your shoes and gear dry . You can toss the cover aside when you arrive in T1/T2 and everything underneath will be dry and ready to wear. Secure Small Items:  Nothing is worse than realizing mid-race that your sunglasses or gels have been knocked away. Store small items either inside your helmet (common trick: put your gels or sunglasses inside  your helmet so you can’t forget them) or in your bike’s bento box/top tube bag if you have one. If you have electronic gadgets (bike computer, watch) not already on the bike, place them where they won’t get lost – or better yet, attach them to the bike before  the race or as part of setup. Plan for Easy Identification:  If the transition area is large, count racks or identify a landmark (a flagpole, a tree, a distinctive tent) near your row. For example, “I’m in row 3, the one just past the light pole.”  This helps immensely when you’re running in disoriented after the swim. It also can’t hurt to walk the route from swim exit to your bike a couple of times (more on walk-through in a moment). Some racers tie a bright ribbon or balloon to their bike rack – check race rules, as not all events allow this – but even without that, a mental note of your surroundings will save you from wandering around in T1 chaos. Know exactly where your stuff is  before the race starts. Follow the Rules of Setup:  Generally, your helmet must be in your area (or on your bike)  and bike shoes either on the bike or on the ground . If you’re doing a flying mount with shoes pre-clipped into pedals, be sure to lay your bike in an easy-to-grab position and orient your shoes properly (toes up with rubber bands, if using that trick). If not, just place your shoes on the towel, unstrapped/unbuckled and open wide, maybe even with a bit of baby powder inside to help wet feet slide in. Nothing  should obstruct other athletes’ areas; keep your items tight to your spot. Also, no glass  or dangerous items should be in transition (common rule). Check if the race provides swim-to-bike and bike-to-run bags (common in Ironman races). If so, you may have to pack your gear into those instead of laying it out. In that case, double-check you’ve got everything in the correct bag and that each bag is clearly labeled with your number. Use a Checklist Before You Leave:   In training, you can improvise if you forget something; on race day, you can’t. That’s why I’m a huge fan of checklists. The night before the race, go through a checklist of all your gear  – from your bike shoes and helmet to your run visor and nutrition. Check and double-check  that everything is packed and ready. When you set up your area on race morning, do one last scan: bike shoes? ✔️ Helmet? ✔️ Glasses? ✔️ Running shoes? ✔️ etc. A calm review can prevent that awful “uh oh, I left my race belt in the hotel!”  moment. Race-Day Execution: Fast T1 & T2 Tips Alright – you’ve trained for transitions and your gear is set up perfectly. Now let’s talk about race day execution . The moments during T1 and T2 on race day can be a blur, especially with race nerves and fatigue. Having a plan (and a calm mindset) for each transition will help you stay efficient. Here are my top fast T1/T2 tips  for race day: ➤ Do a Transition Walk-Through:  Before the race starts, take 5-10 minutes to familiarize yourself with the flow of transition . Know where you’ll enter from the swim, where your bike is racked, the bike exit (“bike out”), the bike entrance (“bike in”), and the run exit (“run out”). Physically walk from the swim exit to your bike – note how many racks you pass or any landmarks (tree, flag, sponsor banner) near your row. This will help you find your bike quickly amidst the chaos. Then walk from your bike to the mount line, noting any turns or curbs. Do the same for bike in to run out. This mental mapping is crucial  – when you’re coming in huffing and puffing, you don’t want to be figuring out where to go. “ Find where you’ll exit the swim and scope out the route to your transition spot,”   as one guide advises. By knowing the layout, you’ll be calm and quick through T1/T2 rather than wandering around confused. ➤ Stay Calm and Think One Step at a Time:  As you approach transition (both T1 and T2), focus on the process, not the chaos  around you. It’s easy to get overwhelmed – people yelling, volunteers directing, maybe other athletes frantically searching for gear. Tune it out and focus on your own tasks . I like to have a simple mantra or mental checklist to reset my brain. For example, coming into T1 I think: “Hat off, unzip wetsuit, goggles up… find my bike… helmet on, grab bike, go.”  In T2 it might be: “Feet out (of shoes on bike), rack bike, helmet off, shoes on, grab race belt, go.”  Break it down into actions and execute them one by one. Do not panic if something goes wrong  – stay cool. If your wetsuit gets stuck on your ankle, take a breath, use your other foot to step on it and pull – a few extra seconds is better than falling over! If you forget where your bike is for a moment, jog down the aisle until you spot your landmark or number. The key is to avoid a total meltdown; keep breathing and methodically go through your routine. Remember, don’t rush so much that you bungle things  – a dropped helmet or a missing sock can cost more time than a measured, controlled transitions. Fast is smooth, and smooth is fast. ➤ T1: From Swim to Bike (Simplify and Streamline) After the swim, your heart rate is high and you might feel dizzy. Here’s how to execute a swift T1: Finish Swimming Strong but Controlled:  In the last minute of your swim, start thinking ahead to T1. Kick a bit more to get blood into your legs, and mentally review your T1 steps. As you exit the water, remove your goggles and swim cap  as you run towards your bike (you can stuff them down your wetsuit or hold in one hand). Start peeling your wetsuit down to your waist  immediately while running – multitask! This saves time so you’re not doing it all at the rack. Find Your Bike Efficiently:  Thanks to your walk-through, you know exactly where to go. Still, it can look different with dozens of other racers around. Use those mental notes – e.g., “5 racks from the end, near the tree”  – and spot your bright towel or landmark . Run straight to your area. Pro tip: as you get close, start repeating your next steps in your head (“wetsuit off, helmet on, bike off rack…”). Wetsuit Off Fast:  At your spot, immediately finish stripping off the wetsuit. Step out of it quickly by stomping on it  near your ankles while pulling your leg out one at a time. Wetsuit stuck? Use plenty of lubricant on wrists/ankles beforehand (like TriSlide or Body Glide) to help it slide. You can also sit or kneel briefly if dizzy, but try to avoid sitting fully down as it’s hard to get up fast. Toss the wetsuit out of the way  (into your bin or on top of your bag/towel) so it doesn’t tangle your bike or other gear. Helmet On Before Anything Else:   This is non-negotiable: put on and fasten your helmet before  touching your bike . It’s a rule (you can be DQ’d for taking bike without helmet secured) and also a good habit. So, as soon as your wetsuit is off, grab your helmet, put it on and buckle it . This should only take a couple seconds if you left the straps tangle-free. Do not start running with your bike until that chin strap is clipped!  If you have sunglasses, put them on either just before the helmet or quickly after – whichever is easier. (Some prefer sunglasses under helmet straps, some over – decide in advance and stick to it.) Grab Any Other Bike Gear:  If you have a race number belt and are wearing it on the bike (some do, though it’s usually only required for the run), clip it on. If you need a jacket or glasses, grab them now. Everything else (shoes, etc.) should already be on the bike or laid out . Generally, in a sprint or Olympic you won’t put on socks in T1 – most skip to save time. In longer races, if you need socks or extra gear, put them on quickly after helmet. Bike Shoes and Mount:  Depending on your strategy: Flying mount with shoes clipped in:  Grab your bike off the rack and run it out to the mount line, holding the saddle to steer. Once past the mount line (don’t mount before it or you risk a penalty), swing your leg over and pedal on top of your shoes until you’re clear, then slip your feet in one at a time when safe. This technique is fastest if mastered, but only do it if you practiced  – we don’t want you crashing at the mount line. Standard mount (shoes on first):  If you placed shoes on ground, quickly sit or lean  to pull them on (Velcro makes this quicker than buckles). It helps to use elastic laces on your bike shoes  as well or at least have them pre-set loose. Once shoes are on and helmet is on, grab the bike and run to the mount line. Stop briefly, swing a leg over, clip in one foot and go. Mount efficiently but safely – better to be one second slower on the mount than to face-plant and lose a minute. Hit the Bike Hard (but smart):  Now you’re on the bike – great job! Take a few deep breaths to settle from the transition frenzy. Get up to speed, and if you haven’t already, secure your feet fully into your shoes (if you did flying mount). Try to get into a rhythm quickly. One tip: leave your bike in an appropriate gear for starting  – not too hard, not too easy. Middle of the cassette is a safe bet, so you’re not struggling or spinning out. This way, the first pedal strokes out of T1 are smooth and you can accelerate well. T1 can feel crazy, but with practice it becomes just another part of the race. Aim to be deliberate and calm  – you’ll likely pass people who are flustered. For example, I’ve seen athletes standing at their rack dazed, or running out of T1 only to realize they forgot their gels or race number. That won’t be you – because you planned and practiced!  👍 ➤ T2: From Bike to Run (Fast Feet to the Finish) By the time you hit T2, you might be tired, but this is where races are often decided. A smooth T2 gets you out on the run course ready to chase people down: Mental Prep in Final Mile of Bike:  As you approach the end of the bike leg, start preparing for T2. Increase your cadence a bit to loosen up your legs. Slip your feet out of your bike shoes  in the final stretch if  you’re comfortable riding with feet on top of your shoes (this is a common time-saver). If not, that’s okay – you can dismount and then take your shoes off after. Also, undo your helmet’s velcro strap (if it has one holding it in place) but do not unbuckle it yet . Think ahead: visualize racking the bike and switching to run gear. Dismount Smoothly at the Line:  Approach the dismount line in control. Many crashes happen here due to fatigue or eagerness. As the line approaches, swing one leg over  (if feet are on top of shoes) and leap off in a quick stride  just before the line, then continue running while holding your bike by the saddle. If you kept shoes on, unclip carefully and step down. Either way, make sure you cross the line before you hop off  (to avoid penalties) and then move out of the way  of others. Volunteers often shout “dismount!” – heed them. Run to Your Rack:  Jog or run your bike back to your spot (it helps to rehearse the bike-in route during warm-up). Your legs will feel weird; expect it. If you left your shoes on the bike, be aware of the swaying shoes – hold your bike a bit higher to avoid them hitting ground. Find your rack (again, that landmark or rack count will help). Rack Bike First, Then Helmet Off:   When you reach your spot, rack your bike before  removing your helmet. This is another rule – the helmet stays on until the bike is racked. If you forget and unbuckle earlier while running in, you could  be penalized, so be mindful. Rack the bike by the seat or handlebars as designated. Once it’s secure, then unclip and remove your helmet . (I often toss mine on the ground or in my now-empty transition bag, no time to be neat!) Quick Change to Run Gear:  Your setup has your running shoes front-and-center, ready to go. Kick off your bike shoes (if you still have them on). If you already slipped out and are barefoot, even better. Slide on your running shoes  – thanks to elastic laces, this should take just a couple seconds (no fumbling with knots). If you need socks for the run, this is when you’d quickly pull them on (hint: roll them  so you can unroll onto your feet – faster than inching a sock up a wet foot). Grab your race belt  and clip it on as you start running out of T2 (you can put it on while moving). Same with your hat/visor  – just carry it and put it on as you exit, or even in the first few strides of the run. Go, Go, Go – Then Settle:  The motto for T2 is “fast in, fast out.”  You want to get out on that run course immediately. There’s usually no reason to linger in T2 – no wetsuit to deal with, no major gear beyond shoes. So sprint out of transition! Once you’re clear and on the run course proper, you can ease into your pace and make any small adjustments (tighten laces if needed, take a gel from your pocket, etc.). But those should be minimal because you prepared everything to be grab-and-go. Common T2 Time Wasters to Avoid:  Don’t sit down in T2 (I know the temptation when tired – resist it unless medically necessary!). Don’t change clothes unless absolutely required; wear a one-piece or two-piece tri suit that you can run in from the get-go. Avoid the “brain fog”  by knowing exactly what to do: rack bike, helmet off, shoes on, grab belt, run. If you stick to that routine, you won’t end up accidentally running out with your helmet still on (it happens!) or forgetting to take off your bike gloves (enjoy running 5K with gloves... not ideal). By keeping T2 super simple, you reduce the chances of mistakes. ➤ Bonus Tips for Smooth Transitions: Use Visualizations:  In the days or hours before the race, visualize yourself going through each transition step perfectly. See yourself running to your spot, executing each move calmly and quickly, and leaving with confidence. This mental rehearsal builds familiarity. Sports psychologists often recommend visualization as a tool for race-day success – it can boost your confidence and reduce anxiety when the real thing happens because you feel like you’ve been there, done that. Even as you approach T1/T2 during the race, a quick mental cue of “I’ve practiced this, I know what to do” can center you. Leverage Volunteers (but Don’t Depend Too Much):  In some races, volunteers can help (like wetsuit strippers in Ironman events or people pointing to your bag in big races). If they’re available, great – use them (for example, let a wetsuit stripper yank your suit off in 2 seconds flat). But never rely on outside help being there ; be self-sufficient. Assume you have to do everything yourself, and consider any volunteer assistance as a bonus that makes you even faster. Safety First:  Remember that safety trumps speed . Especially at mount/dismount, be cautious of other athletes. Don’t attempt a flying mount if someone is weaving in front of you. Better to lose one second yielding than to crash and lose five minutes (or worse, DNF). Same in T1 – watch out for stray gear on the ground and other competitors rushing around. Keep your head on a swivel so you don’t collide with someone. A smooth transition is also about avoiding disasters.  Race carefully through the chaos. Follow the Rules:  Nothing nullifies a good race like a penalty or DQ. We touched on helmet rules – always buckle up before touching the bike, and keep it buckled until your bike is racked. Also, mount only after the line and dismount before the line. Don’t mess with other people’s gear (even accidentally kicking someone’s stuff aside can get you in trouble). And make sure you rack your bike in the correct spot and in the correct manner (wheel in or out as instructed). If you’re unsure of any rule, ask a race official or seasoned athlete before the race. Play by the book in transition to avoid costly time penalties. Stay Positive:  Transitions can be stressful. If something goes awry – say you drop your chain as you start the bike, or you knock your shoe off the pedal – keep a positive attitude . Laugh it off if you can, correct the issue, and move on. A few seconds lost is not the end of your race. The worst you can do is get frustrated and carry that negativity into the next leg. Shake it off and focus on what’s ahead (the bike course or run). Every athlete has hiccups; the champions are the ones who regain composure fastest. By following these race-day tips, you’ll execute fast, efficient transitions like a pro. Many intermediate triathletes find that once they master transitions, their overall race experience is far less stressful – and their times improve without any extra physical fitness. You’ll go from having that “scrambled”  feeling in transition to being the athlete who confidently nails each step and maybe even says hi to the crowd in the process. 😎 Further Resources for Triathlon Transition Mastery Becoming a transition expert is a skill, and there’s always more to learn. Here are a few excellent resources and articles for further reading  on triathlon transitions and fast T1/T2 techniques: Ironman’s “10 Tips for a Smooth, Speedy Transition”   Lisa Tertsch’s Transition Tips on Liv Cycling USA Triathlon’s Tip Top Transition Tips Tri247’s Triathlon Transition Guide Feel free to check those out and build on the knowledge you’ve gained here. Sometimes seeing an idea explained in a different way, or reinforced by another coach/athlete, can make it click even more. In conclusion,  make transitions a priority in your training and race prep – treat them with the same respect as your swim, bike, and run. By doing specific triathlon transition training , setting up your transition zone efficiently, and executing a smart race-day plan, you’ll transform T1 and T2 from stress-fests into opportunities to gain time on your competition. Remember to practice until your transition routine becomes automatic, use a checklist so nothing is forgotten, and stay calm and focused on race day. With these tips, you’ll find yourself flying through transitions like it’s second nature. Every second counts in triathlon, and the seconds you save in transitions are truly free speed  – grab them! You’ve put in the hard work to swim, bike, and run strong, so don’t let an untamed transition steal that away. Train it, perfect it, and then race with confidence. Your next PR might just be waiting for you in the transition zone. Yours in faster racing, Coach Katharina

Dear trail runners! So excited that you’re ready to hit the trails and push your limits! This time of the year is the time to shine in the mountains, forests, and on rugged terrain. There’s nothing quite like the feeling of running over hills, and along winding trails. Trail running gives you space — to breathe, to reset, to feel strong and free. It’s not just training; it’s time for yourself, in nature, with every step grounded and real. The terrain challenges you. The scenery inspires you. The quiet clears your mind. If you're looking for inspiration or tips, start here or directly download a trail run workout to improve your skills. ⛰️ Hitting the trails - A beginners guide ⛰️ To Get Faster, Focus on Positives Yours, Coach Katharina 🌺 Trail Run Workout Wanna Train With Me? If you're ready to commit and train with structure, I’ve put together a trail running plan for ambitious runners who want to build performance and resilience  — without sacrificing life balance. Here’s what you’ll get: ✅ Short, focused sessions ✅ Strength training with heavy weights ✅ Downhill & uphill technique workouts ✅ Yoga, mobility, recovery rides or swims ✅ VO₂max, stamina + long endurance focus Get inspired and grounded in the wild beauty of nature. Trail running isn’t just a sport. It’s a mindset. It’s freedom. ⛰️ DOWNLOAD 12 WEEKS TRAIL PLAN ⛰️

Dear Athletes! Every time I step into the gym, I see it—people wandering around with full motivation but zero direction. They jump from one machine to another, pick up random dumbbells, maybe do a set or two of something they saw on Instagram, but there’s no real plan. And honestly? I get it. With so much information out there, so many workout apps promising the "perfect" program, it's easy to feel overwhelmed. But trust me—training doesn’t have to be complicated. In fact, it shouldn’t  be. So if you’ve ever walked into the gym and thought, “Okay… now what?” —this post is for you including a gym training plan! Yours, Coach Katharina 🌺 gym training plan That’s exactly why I created a 4-week plan that’s only 2 days per week —because I know that consistency beats complexity every time. If you train smart, two well-structured sessions a week are more than enough to see progress. This plan is designed around the 7 essential movement patterns  that every human body needs to master: The 7 Essential Movement Patterns 1️⃣ Push  – Think push-ups, bench press, and overhead press. This builds chest, shoulders, and triceps. 2️⃣ Pull  – Pull-ups, rows, and deadlifts strengthen your back, biceps, and grip. 3️⃣ Squat  – Whether it’s goblet squats, back squats, or front squats, this is key for leg strength and mobility. 4️⃣ Hinge  – Deadlifts and Romanian deadlifts (RDLs) train the entire posterior chain—glutes, hamstrings, and lower back. 5️⃣ Lunge  – Forward, reverse, or lateral lunges help build unilateral strength and balance. 6️⃣ Rotate  – Russian twists, woodchoppers, and rotational exercises develop core stability. 7️⃣ Gait  – Loaded carries, like farmer’s walks or sled pushes, improve grip, posture, and coordination. Mastering these movements ensures balanced strength, improved posture, and long-term progress . So instead of wandering aimlessly in the gym, let’s get you on track with a structured plan . About the Warm Up Most people either skip their warm-up entirely or spend 15 minutes jogging on the treadmill, wasting energy they could use for actual training. Instead, I recommend a 15-20 minute mobility-focused warm-up  to prep your body for movement to improve flexibility, joint health, and movement quality. Here’s exactly how I start my sessions - every single time : ✔ Downward Dog into Cobra  – A perfect way to mobilize the spine, shoulders, and hamstrings. ✔ Warrior Pose Variations  – Opens up the hips and improves stability. ✔ Ankle Dorsiflexion Work  – Critical for squats and lunges. ✔ Cossack Squats  – Helps with hip mobility and flexibility. ✔ Stick Mobility for the Spine  – Essential for a healthy back and shoulders. About the strength training plan I know having a clear structure makes all the difference , so I’ve put together this free gym training plan  for you to download. ✅ 4-week progressive plan ✅ Only 2 days per week—perfect for busy schedules ✅ Full-body strength training with mobility focus ✅ Designed for muscle growth & injury prevention The gym doesn’t have to be confusing - rather exciting and empowering! With the right plan , you’ll walk in with confidence, know exactly what to do , and actually see results. So no more wandering around— let’s train with purpose. Got questions? Drop them in the comments—I’m here to help 🤙

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 efficiency beats brute force. Perfecting your form helps you glide through the water with less effort, conserve energy, and prevent injuries, making every stroke more effective than endless laps. In one of my articles I explained in detail the advantages of technique training and how important it is to incorporate medley technique. The article includes a typical training session. Take a look! Now, go through these swim channels to prepare yourself for your pool sessions! CLICK and SWIM! My Swim Pro Fares Ksebati Go Swim Effortless Swimming SwimSwam US Masters Swimming If you're looking for personalized advice to take your training to the next level, don't hesitate to reach out ! I’d love to help you achieve your goals with tailored coaching. You can also download various triathlon plans, complete with swim sessions , to kick-start your journey. Let’s make your training smarter and more effective!

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 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 🤙

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 to you—you’ve mastered the rare art of follow-through. But if your resolutions are already feeling like a distant memory, know that you’re in good company. The truth is, we all tend to aim high in January, only to find that life has a way of tempering our enthusiasm. The key? Adjust, adapt, and stay flexible. It’s okay to re-evaluate, and find a rhythm that works for you. After all, the year is young, and there’s plenty of time to turn those overzealous goals into sustainable habits. And you know: CONSISTENCY IS KEY! ➡️ Here's what we do to double check your New Year's Resolution 🚀 There's one major step that needs to be done before consistency becomes imminent. You have to find your W - H - Y !!! In other words, you have to know your goal and why you chose this exact goal. What feelings do arise when you think about it? You have to become intensively related to your goal. It has to be present every single day. Communicating it to your family, your best friends and at work does help to make it a real part of you and to get the support you need. 🔲 Define your SMART goal (it should be specific, measurable, achievable, relevant, time bound) such as "I will complete a 42-kilometer marathon in April 2026 by following a training plan of running four times a week to improve my health and endurance." 🔲 Put that goal in the top brick of the pyramid (⬇️) and think of all the base - layer bricks! What is it that needs to be achieved, adapted or adjusted to reach your goal? Examples: improve sleep quality or core & hip strength 🔲 Now, think of 3 main challenges that you face on a daily basis, such as being super tired after work and not having any energy to work out or that you struggle with long workouts on the weekend, cause' you actually want to spend time with your kids. Take your pyramid and find solutions to overcome those challenges. You may need to redefine your goal (maybe giving yourself more time?) or you may need to change your bricks to make it more realistic and therefore sustainable. You may even need a few rounds to get your perfect pyramid. After that, start working out and work on your consistency. Take your pyramid every few weeks and check the status. If you need a soundboard or someone to help you adjust, get in touch! I'll help you make the New Year's Resolution Reality Check! Your Coach Katharina 🌺

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 incorporate strength & mobility training in a runner's or triathlete's training schedule. You've probably started some stability or light weight sessions and made even it through some weeks and months. Great. But at the end two arguments always kill the initial motivation: strength training is time consuming and you don't want to gain muscle weight.   If done professionally those arguments are simply not true.  Let me proof you wrong and let me show you an amazing off season!   Each of my strength sessions start with a mobility warm up . Muscles work way better if the connected joints are in the right position and can move freely. Advantages of an improved range of motion: great feeling to open up your joints, injury prevention & enhanced recovery, being pain free all day long, reduced muscles tightness, better body awareness and posture and many more!   The main part of the strength session  includes between 1-4 main exercises . We're talking SQUAT, DEADLIFT, BENCH PRESS, PULL UPS.  Why? These are the exercises that you need as a runner or triathlete. Sessions end with a handful (max) of supplementary exercises to balance out the main drills and to get in a full body workout weekly. The advantages are obvious:   glute & hamstring strength make you faster run performance and technique get improved pedal efficiency increases core and hip strength have a huge impact on your run performance body composition improves and helps with metabolic efficiency and many more...   BUT, most of you don't know how to incorporate proper, technique focused, heavy weight including strength training . I provide my athletes with 2 sessions per week, around 60-80 minutes long . This is absolutely doable for any endurance athlete. The impact is huge.   Get in touch! Your Coach Katharina

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. However, it’s equally critical to relearn how to listen to our bodies and recognize when technology is helpful versus when it becomes a distraction. Sometimes less tech can mean better training.   Here’s a deeper dive into the issue: Swim Training Distraction from Technique and Focus: Watches disrupt the natural rhythm of swimming, taking time away from refining technique and water feel. Inaccurate Data: Most watches fail to measure laps correctly, miscalculate distances, and highly underestimate Training Stress Scores (TSS). Most watches calculate 3 TSS while 30 to 45 would be correct. When you swim 2 times per week with a sum of 6 instead of 60 TSS, you end up with a way lower TSS score in a week, month and imagine what that does to your yearly TSS score. Some people train solely on that score rather than on hours. Interval Timing Challenges:  Using the pool clock for intervals is far more efficient and accurate than pressing buttons mid-session. For example, pushing off at 0:00 and checking your time at the interval's end eliminates unnecessary interruptions (roughly 2-3 seconds of disruption through pressing buttons or checking the watch). Besides, you don't push off fully and you don't swim towards the full end because you wanna handle your watch first. Heart Rate Monitoring: Instead of relying on unreliable HR data underwater, swimmers can hold two fingers to their throat and count beats for 10 seconds after a set. This method not only gives an accurate reading but also deepens body awareness, helping you feel if the pace was truly at base tempo or more. The Elite Example: Consider the Australian swim team—arguably one of the best in the world. Do you see them wearing watches in the pool? No. Their training prioritizes focus on water feel, pacing, and technique over unnecessary gadgetry. How to track your session in TrainingPeaks?  Just manually click on DONE. You might need to adjust the overall length/volume. This makes you learn how to know your program and to count your lanes. If you swim 1 hour or 1 hour and 5 minutes wouldn't change the TSS much. If you have an average TSS score of 30 of each swim session that is the closest you get to accuracy throughout a training year.   Strength Training, Yoga, and Similar Activities Irrelevant Heart Rate Data: Tracking HR during a session adds no meaningful insight. For example, your HR will naturally spike during an 80kg deadlift and decrease during a 3-minute rest—but these fluctuations don't improve your training outcomes. Incorrect TSS Values:  The TSS recorded for these sessions is often inaccurate and fails to reflect the actual effort or physiological adaptations. Distraction from the Activity:  Olympic lifters don’t wear watches, nor do yogis. Why? Because focusing on form, mindfulness, and body awareness is far more valuable than any data a watch can provide during these activities. And most of the time the watch is just literally physically in your way. Imagine doing benchpress, push press, downward dog, etc. with this rather huge thing on your wrist. How to track your session in TrainingPeaks?  Just manually click on DONE. If your yoga session took 30 minutes or 35 minutes does absolutely NOT matter. And if your HR was 118 or 120 even less. It is important that you do it and take time for yourself to recover and feel your body. For strength sessions the only thing that is important is the weight that you lifted with a proper technique and if you're able to increase that weight over time. No watch can't count that (yet). When Watches Are Advantageous Watches certainly have their place and can be invaluable in specific scenarios: Open Water Swimming:  Watches are essential for tracking distance and pace when no other timing tools are available. Swim Tests:  During structured tests like 1000m or 2000m T-tests, watches can provide accurate timing—if correctly set to the appropriate pool length. Endurance Training:  Long, steady-state cycling or running sessions benefit from tracking metrics like HR and power to monitor and refine progress.   Balancing Technology with Body Awareness It’s essential to know when to use gadgets and when to step back.  Technology can be a game-changer when used strategically, but it’s equally important to focus on technique, intuition, and performance fundamentals. On a daily basis, prioritizing water feel, precise intervals, or proper squat and deadlift form is far more valuable than chasing watch data. Do you see Olympic lifters or the Australian swim team wearing watches during training? No—and there’s a reason for it.  This doesn’t mean gadgets can’t be helpful for specific tests or checkups, but in most cases, they are more disadvantageous than beneficial. Recommendation Minimize watch use during swimming, strength training, yoga, and other activities where focus, technique, and body awareness are paramount. Leverage technology for structured tests or open water sessions, but prioritize daily training methods that sharpen your intuition and refine your skills without distractions. Trust your body more than your watch, and rediscover the joy, connection, and deeper awareness that come from fully immersing yourself in the experience—free from the distractions of gadgets. Feel free to discuss or share feedback during our next meeting. Have a great Sunday, Coach Katharina

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, and positive takeaways for each:   1. AI-Powered Training Customization:   platforms like TriDot create highly personalized training plans by analyzing various factors such as genetics, environmental conditions, and athlete history. This ensures the training load is optimized to avoid overtraining while maximizing performance. ▪️Requirements:  A solid baseline of training, access to tracking tools (heart rate monitors, GPS), and an understanding of how the AI’s recommendations can fit your body’s needs. ▪️Challenges:  AI can overlook human variables like mental stress or illness. Over-reliance on technology might reduce intuitive decision-making. Issues with data accuracy or technology failures could affect the training plan’s effectiveness. Overtraining is still possible if the AI recommendations don’t account for recovery, fatigue, or unexpected physical conditions. ▪️Takeaways : AI-driven customization can help reduce the guesswork in training, leading to more effective and personalized plans. It can optimize recovery times and help avoid injury by adjusting the load based on real-time data, enabling athletes to train smarter rather than harder.   2. Lactate and Core Monitoring:   Monitoring lactate levels and core temperature allows athletes to push their limits without crossing into overtraining. These tools help determine optimal training intensities and highlight when the body is nearing fatigue. ▪️Requirements:  Athletes need access to lactate analyzers, core temperature sensors, and a solid understanding of endurance physiology. ▪️Challenges: Reliance on metrics may detract from bodily intuition, and excessive focus on numbers might lead to mental burnout. Testing and measuring lactate can be complicated, such as ensuring that sweat doesn’t contaminate blood samples. Incorrect interpretation of core temperature could lead to overheating. Misreading lactate thresholds or core temperature levels can result in unnecessary strain, possibly leading to injury or dehydration. ▪️Takeaways : Lactate and core monitoring help athletes train more efficiently by identifying exact limits and helping prevent burnout. These tools enable a targeted approach, reducing trial and error, and ensuring athletes stay within their optimal training zones.   3. Brick and Hybrid Workouts:   Combining multiple disciplines in a single workout helps the body adapt to the transitions in triathlons, improving endurance, mental toughness, and race-specific skills. ▪️Requirements:  A strong foundation in each discipline, access to proper equipment, and a focus on strength training to prevent injury. ▪️Challenges:  The high physical demand of brick workouts can lead to overuse injuries and fatigue if not balanced properly with recovery. Repeated transitions can cause muscle strain and joint stress, especially if done too frequently without recovery. Muscle fatigue and soreness could increase the risk of joint injuries or overuse syndromes if brick workouts are not properly managed. ▪️Takeaways : Brick workouts improve triathlon-specific endurance, especially in transitioning between sports, prepare athletes mentally for the real race experience and increasing confidence and resilience. These sessions also improve pacing and race-day efficiency by simulating the conditions of actual events.   4. Recovery-Enhanced Training:  Recovery-focused training integrates techniques like foam rolling, yoga, and sleep monitoring to reduce the risk of injury and ensure long-term sustainability of the athlete's training program. ▪️Requirements:  A structured hydration and nutrition plan, access to recovery tools, and a commitment to sticking to a recovery-focused schedule. ▪️Challenges:  Prioritizing recovery too much might lead to undertraining or a lack of intensity in workouts. Over-relying on passive recovery methods, such as excessive foam rolling or sleep tracking, can diminish the time spent on high-intensity training. Insufficient load in the training plan could lead to underdeveloped strength or stamina, and excessive focus on recovery may result in mental fatigue. ▪️Takeaways : A recovery-enhanced approach allows for better injury prevention, improved mental well-being, and reduced fatigue. When balanced correctly with hard training, it can help maintain consistent performance and longer-term progress without burning out. This approach accelerates recovery, allowing athletes to handle higher volumes of training while minimizing injuries.   5. Heat Acclimation:  Training in hot environments helps the body adapt to heat stress, improving performance in warmer climates by increasing sweat efficiency and reducing core temperature response. ▪️Requirements: A well-structured hydration plan, access to heat-controlled environments (e.g., saunas), and core temperature monitoring for safety. ▪️Challenges:  Heat training can be dangerous if hydration and electrolytes are not properly managed, and it’s only useful for races in warm climates. Dehydration and heat exhaustion are significant risks during heat acclimation. Incorrect monitoring of core temperature could lead to serious heat-related illness. Improper heat acclimation can result in heat stroke or dehydration. Overexposure without proper hydration strategies could be detrimental to the athlete's health. ▪️Takeaways : Heat acclimation improves the athlete's ability to perform in hot weather by enhancing thermoregulation and endurance. It teaches the body to handle increased body temperatures efficiently, potentially making hot-weather races more manageable. It also enhances overall heat tolerance, reducing perceived effort and improving race-day performance under heat stress.   In conclusion, while each method offers unique benefits, they require careful consideration of health risks, practical limitations, and the ability to balance intensity and recovery. When approached thoughtfully, these techniques can significantly enhance triathlon performance, enabling athletes to train smarter, recover effectively, and perform better in race conditions. Get in touch anytime! Your Coach Katharina

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, or is endurance training new to you? Your starting fitness level is key to planning your timeline. Experienced Athletes:  If you’ve got a foundation in endurance sports, you may only need 6-9 months to build up to Ironman distance, with a final few months training around 12-16 hours per week. New to Endurance Sports:  If you’re new, plan for a longer build-up—about 12-18 months. This gives you time to gradually increase your stamina, potentially starting at 8-10 hours per week and slowly ramping up without overtaxing yourself.   Your Life Circumstances: ➡️ Time to Commit and Balance Whether balancing work, family, or both, it’s critical to assess how much time you can consistently dedicate to training. Busy Life Schedule: If time is tight, you may need a more gradual plan, with 8-12 hours per week over a longer period. A sustainable schedule is more effective and helps prevent burnout or injury. Flexible Schedule:  With more time, you might be able to handle shorter, more intensive preparation, around 12-18 hours per week closer to race day.   Why a Coach Can Help: Training Smarter, Not Harder A common pitfall for new triathletes is overtraining. This is where a coach can make all the difference. A coach not only creates a plan that suits your background and lifestyle but also acts as a sparring partner who keeps you from training too much too soon. They’ll help you focus on quality over quantity, incorporating essential rest and recovery to keep you strong, motivated, and injury-free.   🤙 Quick Training Timeline Breakdown: 1. Base Phase (Months 1-4): Build a foundation with manageable, consistent workouts. 2. Build Phase (Months 5-8): Gradually increase volume and introduce race-specific workouts. 3. Peak Phase (Months 9-11): Increase intensity and mileage, keeping it within a sustainable range. 4. Taper (Last Month): Ease off and recharge before race day.   Bottom Line: Training That Works With Your Life Remember, your Ironman journey is as unique as you are. A well-planned, realistic approach that considers your background, time availability, and guidance from a coach will help you reach that finish line healthy and ready.   Get in touch anytime! Your Coach Katharina

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 performance improvement methods easily unite to build the perfect sandwich of performance goodness.   The method sandwich runs parallel to an athletes ability levels: beginners, advanced athletes and professionals are driven by intuition, then data, then intuition again.   ##The Baseline ...is non-negotiable.Good quality sleep, nutrition and a somewhat robust emotional constitution and a Plato-nian knowledge of thyself, are prerequisites for any training theory argument. What constitutes “good” in those categories opens an onslaught of fields of study, so for the ease of this article we will only assume the following self evident truths: they are irrefutably intertwined. One improves and/or destabilizes the other and for the sake of ourselves and those around us we should strive for the best quality of sleep, nutrition and self knowledge we can muster.   ##Proprioception What is it and what’s it got to do with performance improvement? If we want to look at intuitive training we must first look at one of our more mysterious senses:  Proprioception is the sensory information your muscles, tendons and ligaments are sending to your brain. Your mind-muscle connection. Standing on a beach in bare feet with your eyes closed, arms stretched out, head tilted back, sea-air filling your lungs, the sun on your skin, the tingling sensation in your ears as a seagull sounds out to its mate, without you losing all sense of bearing...that’s its job. When you squat, your feet tell your brain where they are in time and space and which muscle to activate to not fall over. It’s our system to “make it make sense”.   Proprioception is often falsely interchanged with motor skills. Motor skills and performance are in direct linear relation to one another (improve your motor skill = improve your performance), whereas proprioception and performance are not. Motor skills improvement shows relatively easy on data results, such as improved levels of perceived exhaustion, because of better technique.   Interestingly enough, motor skill deficits are clearly linked to psychological trauma or impaired genetics, but proprioception is sometimes even improved under those conditions. The hypervigilance of a PTSD survivor is one such example. Whilst research papers are inconclusive, because the overlap is simply too large, proprioception is fast getting a rep for being the scientific explanation of the ever elusive 6th sense. Our instinct.   So: unless you’re in a brain scanner during your workout, the closest thing to decent representation in data of your proprioceptive ability is at the far end of the data funnel. I.e. Proneness to fatigue injury, performance ability under heightened cortisol or adrenaline (i.e. competition mode), etc...   Simply put, if your deadlift weight increases the data will reflect it. If you learn to get a better sense of why your push-ups feel more flowy than usual or which mental pain cave you can afford to go into during an extraordinarily hard workout...there is no app for that (yet).   Proprioception and instinct are more than how you feel on any given day about your training routine. There are days you might feel like you’ve been hit by lightning simply because you stood up too fast, yet still have this guttural feeling that today might be a good workout day. Why is this relevant to the sports performance sandwich of goodness? Let’s see:   ##Take advantage of being a beginner Much like youth is wasted on the young, the joy of first year training progress is wasted on the beginner. Struck down by lacking a clear purpose, struggles of scheduling, and surrounded by an indecipherable amount of training information, beginners who (crucially) stick with it, often fail to recognize the most significant training progression of all: Turning a whim into a habit.   First let’s define a beginner: It takes the mind roughly 3 months to create a new habit, and another 6-9 months for our lives routines to adapt it into all its repetitive yet unpredictable circumstances (holidays, travel, sickness, changes at work or in family). The brain will have built new neural pathways in the same 3 months and now needs to test run them through all that daily life throws at us. Quite a lengthy process, but once set, hard to ignore.   Dr. Mike Israetel, popular YouTuber and Sport Sciences professor at Lehman College NY, states that in the beginning stages of any kind of regular training, people see both the most rapid improvements and equally make the most objectively measurable mistakes.How does such a blatant contradiction come to be?   Well, because in that first year of training, mistakes are actually what help build those neuroreceptors. We need that first year of continuous trial and error in order to teach all our senses how to deal with this new challenge. Making “mistakes” is the closest thing we have to tangible, perpetual dialogue with our bodies. The word “mistake” is absolutely substitutable with the word “learning”. As a beginner, the only data you should be obsessed with is your numbers of consistency. Just show up. Your sixth sense will do the rest.   ##Intermediate to advanced training and it’s love affair with data After a year or so of having successfully programmed a new sporting habit, and sharpened our mind-body connection instincts, we should be good to go, right? A sharp learning curve in the beginning may eventually decelerate, but we should still progress, right? Well...kind of. The negative psychological effect of loss of momentum can spiral quickly backwards into Newton’s law of inertia, and you run the risk of finding yourself back home on the couch, Pringles tube in hand. Sure, you can willpower your way through the loss of endorphins, but willpower is a limited resource, which anyone who’s ever tried to taste only a single Pringles chip will confirm.   Data driven training, focusing on numbers, reps, hours, amps, whatever your sport supplies, is now your anchor. With those ever increasing data challenges and points you can happily monkey-swing your way to your next level of athleticism.   ##The far ends of the statistics Courtney de Waulter is amongst the top 5 ultra runners in the world. Amongst both women and men. She is the first person ever to win the hattrick of the ultra world (Western States 100, Hardrock 100 and the UTMB) all in the same year. She also won a race called “Big’s Backyard”, covering 455.9 kilometers in 68 hours. A rare case in which a woman holds number 1 titles across both sexes, which is due to the nature of the sport. If you want to know more why that is, do yourself a favor and have a little google. It is truly fascinating.   Now, you’d expect that this elite athlete has a highly fine tuned training schedule, lots of specialized coaches and excel sheets brimming with data coming out her ears. She does not. She has a close knit team of support crew who all bring various skills and benefits, but she famously said she “gets up in the morning and just sees what she feels like doing”.   Her college sports career certainly laid the groundwork of basic training principles such a good tapering, so you might question if what she calls intuitive are just extremely deeply automated data driven training principles, but considering how much room for change she lets happen on any given day, this argument does not hold up against further probing. DeWaulter is exemplary in that, the training sandwich of goodness (intuitive-data-intuitive), glides smoothly parallel along the continuum of ability and athletic level.   ##Caveats about data You know how real estate is all about location - location - location? Well, data is all about context - context - context. A simple thought exercise: if I were to make a factually correct yet stand alone statement: “Mary goes running twice a month, for 45 minutes, at a 7.8 minute pace” and were to ask you: is that good or bad? I sure hope you would reply with the only correct answer: “I don’t know. I need more information about Mary”.   Data value is also quite frail in the context of volume. It takes a considerably large volume of data to obtain reliable readings. Individual data points are prone to technical failure and human imperfection.As non-professional athletes we obtain most of our data via training watches, which, granted, have improved dramatically in terms of GPS or heart rate accuracy, but they are far from perfect and so are we. All it takes to mess up a full day's worth of training data is forgetting to charge the watch in time, run into a GPS blind spot while hiking, or pressing the wrong lap button during training. Thus, to get a somewhat accurate interpretation of the data you generate as an amateur athlete, volume trumps quality.   This is what sports scientists and (well educated) coaches are for. Much like your lawyer knows how to read, and explain back to you, legal mumbo-jumbo, so it is the job of your coach to read and explain back to you the mess that is the data you are creating.   ##Caveats about intuitive training Intuitive training is sometimes mistaken for prioritizing the joy factor in training. Now, while the innately tenacious personalities will experience overcoming hardship as joy, someone more pleasure center or hedonistically inclined will simply stop working out once the hard stuff comes around. They will plateau, initially making peace with the maintenance of status quo, only to eventually give up training altogether because inevitably, they will hit bore-out. You cannot escape your shortcomings with the argument that training difficulties make your sport “not fun” anymore and retreat into old patterns. This is when that Plato-nian knowledge of self comes in. Like with most things in life, intuitive training is only effective if you dare to look deeper into your mind's musings and your body's doings.   Intuitive training does not only ask the question: what do I feel like doing today? but rather, What does my mind, body and soul tell me I need today?Much like when we care for someone we love, we should know that giving them what they need, is often not what they want. Though the capacity to push one’s comfort zone can certainly be developed (emotional maturity helps also), an athlete with the intrinsic temperament of a war horse has a much better chance at success with intuitive training, than those of us who'd rather prance around a petting zoo.   ##Limerence In the field of attachment theory psychologists have identified a behavior in anxiously or disorganized attached people termed: limerence. Limerence is a “state of involuntary obsession with another person or object”. It’s a much stronger compulsion than just wearing rose colored glasses. People who suffer with limerence often want to stop being infatuated, but no matter what distraction they try, the object of their focus can do no wrong. They fart rainbows and walk on glitter clouds. So, make sure you don’t go running around evangelizing neither data nor instinct as the true one prophet of the training sciences. Be mindful that the lines are as blurry as your vision in water filled goggles.   ##Be who you are - on purpose. In order to get the best out of both data driven or instinct driven training, you need to first know WHO YOU ARE and WHERE YOU ARE in your journey:If you’re highly conscientious, analytical or maybe a little neurotic in your planning, data is what will sustain you quickly during mid-level performance plateaus. If you’re quite open, creative, maybe a little disagreeable, intuition will be your favorable guide, maybe letting you stumble into more mistakes, but still accelerating you through the slump. For either training principle to work, you first must want to do hard things. Read that again.You must want to do hard things. Good luck out there, and may your data and intuition be with you.   Thanks, lil' sis! Get in touch anytime, Your Coach Katharina    References: “The effectiveness of proprioceptive training for improving motor function: a systematic review” Joshua E. Aman, Naveen Elangovan, I-Ling Yeh,and Jürgen Konczak, 2015, Frontiersin.org “Making Sense” Smetacek, V., Mechsner, F. Nature 432, 21 (2004). https://doi.org/10.1038/432021a ) “The Power of Habit, Charles Duhigg “Increase Tenacity and Willpower” Andrew Huberman Lab Podcast OCT 8, 2023 Dr. Mike Israetel YouTube channel: https://www.youtube.com/@RenaissancePeriodization ) DeWaulter on Rich Roll: https://www.youtube.com/watch?v=WOtSvYSnzNk&t=3600s

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 their focus from sheer distance to developing stroke efficiency, coordination, and water feel—all of which can make a big impact on race-day performance.   Training with other strokes like backstroke, breaststroke, and butterfly can be highly beneficial. Medley technique work builds a balanced, full-body strength  and enhances coordination , helping triathletes develop a more intuitive "feel" for the water . Each stroke emphasizes different muscle groups and movement patterns, which strengthens overall muscle coordination and enhances core stability—important for smoother, more efficient freestyle swimming.   🤙 Dedication to the smallest details creates the foundation for greatness on race day!  🤙   In addition to strengthening, medley training also promotes mental versatility and body awareness . Switching between strokes requires athletes to adjust their body positioning, breathing techniques, and stroke rhythm, enhancing water adaptability and fluidity. This adaptability can be an asset in open-water conditions, where maintaining rhythm despite waves or currents is critical.   [30" break if not given otherwise] Medley = Butterfly, Back, Breast, Crawl 4x100m each stroke: 25m legs, 25m catch up, 25m left arm, 25m right arm 4x100m Medley Catch Ups 400 Crawl Base Tempo with focus on leg kicking (use one leg only every few meters) 4x100 Crawl Base Intensive @ 2:00 8x50 Mini Medley @ 1:15 (12,5m each stroke) Cool Down: 200m free (incl. scullling)   In short, dedicating off-season time to both freestyle and medley technique creates a balanced, well-rounded swim foundation that improves speed, energy conservation, and endurance. This focus on varied technique will ultimately give triathletes an edge in race season, setting them up for stronger swims and a more powerful start to the bike and run segments.   Download an Off-Season Plan ➡️ HERE Join our legendary Swim Camp ➡️ HERE   Get in touch anytime! Your Coach Katharina