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 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. 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! The divergence of opinions about heavy lifting in endurance sports is not resting. Two evenly divided groups with barely a compromise in between argue back and forth. I chose this topic to be my third newsletter with a full 2-week strength plan attached to try and see for yourself! As always I appreciate your opinion and look forward to hearing from you! Yours, Coach Katharina 🌺 Triathlon and heavy lifting do go together. Do you think incorporating heavy strength training into a runner's or triathlete's training regimen is appropriate and effective? Take a look at the two sides, download a heavy lifting plan (starting phase), try it out and see for yourself!   Proponents of maximum strength training argue that it can be highly beneficial for runners and triathletes, offering advantages such as improved running economy, enhanced power output, injury prevention, and overall performance gains. They believe that heavily lifting can address weaknesses and imbalances, leading to more robust athletes, reducing the risk of injuries and simply point to improvements in race times.   Opponents of maximum strength training express concerns about the potential drawbacks and risks associated with heavy resistance training, such as taking away valuable energy, weight gain, risk of overuse injuries and hindrance of specific adaptions to endurance training.   Obviously, different athletes have different needs, goals, and training backgrounds. What works well for one individual may not be the best approach for another. Additionally, the effectiveness of maximum strength training depends on factors such as the athlete's current fitness level, running event (sprinters vs. distance runners), training history, age, and injury history. As with any training program, individualization and a holistic approach to training are key factors in optimizing performance and minimizing the risk of injury.   In my opinion most endurance athletes never even have experienced a well planned and guided heavy lifting training session or entire training phase due to the fact that most coaches are not educated properly in both sides of the field. Only drop by drop strength training (with all its layers and benefits) is taught in endurance coach's education programs.   As all my athletes know I am a strong advocate of heavily lifting in endurance sports knowing that it is a huge challenge to free up time for gym sessions and to choose the right exercises and weights for the right phase. The even bigger challenge is that 99% of all endurance athletes simply don't know how to properly lift heavy. Sending them alone in a gym is nothing I'd recommend.   But let's start off with the advantages: 💪 Strong muscles improve running economy, allowing runners to maintain pace with less effort (strong does NOT mean heavy!) 💪 Maximum strength training improves the neuromuscular coordination. Combined endurance and speed training contributes to overall improvements in running performance. This may result in faster race times and increased stamina. 💪 Building strength in supportive muscles and connective tissues helps prevent common running-related injuries, such as shin splints, IT band syndrome, and patellofemoral pain syndrome. 💪 Strengthening core, hips, and glutes leads to better running mechanics, reducing the risk of overuse injuries and improving efficiency (the utilization from the gym to running mechanics needs extra training !) 💪 Resistance training increases bone density, reducing the risk of stress fractures and osteoporosis in the long run. 💪 Intense strength training can lead to hormonal changes that promote muscle growth and fat loss, potentially enhancing body composition and metabolism.   I always keep in mind that maximum strength training is intense and is not suitable for all my athletes, especially those who simply don't want to hit the gym. Alternative methods can be applied then, such as plyometrics or circuit training. As mentioned briefly training volume, frequency, and intensity must be carefully managed. It is absolutely advisable to consult with a qualified coach or trainer. The so often used method of let's say 3 sets with 15 reps of Squats or Biceps Curls has nothing to do with heavy lifting and is definitely taking away valuable training time and energy for every endurance athlete.   About the plan:   You'll find a full strength plan for 2 weeks for experienced !!! athletes to download (and print if preferred) including your own protocol to track your progress. A fully equipped gym is ideal to conduct this strength plan. Every week consists of 2 strength sessions with a proper warm-up for mobility and injury prevention. The plan is designed to fit into a full run or triathlon (all distances) training plan. This plan shows a base technique-focused phase to start a heavy lifting phase. Every session should be doable within 1,5 hours maximum.   Make sure you discuss this plan with your coach if you have one or make sure yourself to take care of your entire training load/stress, proper de-load and training phase you're currently in. Remember for every session: SAFETY FIRST! Conduct the training with a training buddy. All weight lifting exercises must be spotted. Make sure you use proper safety equipment such as safety bars within the rack. If you have never used bars before, you should not conduct this plan. Only athletes who are aware and are used to a proper and safe technique should conduct this plan. Have fun! Your Coach Katharina

Dear Athletes! Being passionate about weight lifting and triathlon alike, I applied some highly unusual training methods in my athletes IRONMAN plans. It worked. Yours, Coach Katharina 🌺 Impactful strength sessions for endurance athletes. Important disclaimer: I do not have any scientific proof. I do see great results though. What I did: I have chosen 5 athletes, all starting at long distance Ironman races within June and July, for whom I decided to try something, that I have learned and experienced from heavy strength training: Single-Stress Training: Maximizing Adaptation and Recovery. The idea is simple: you only train for one specific kind of training stress within 24 hours. What does that mean? If you go to the gym for a max strength session, you are mainly training your neuromuscular system (efficient innervation of muscle fibers, recruitment, synchronization, intramuscular coordination). The body adapts to these specific stimuli and simply spoken: does not want to get interrupted while recovering. A 60 minute recovery bike ride after gym session is not recommended. Another example: Incorporating VO2max sessions leads to greater improvements in aerobic power because the body adapts specifically to the demands placed upon it. You wouldn't go for a long jog after a VO2max session either. Right? So far so good. Long distance triathletes always face the challenge on how to get all necessary training sessions in a fully packed week . Coaching is mainly about managing fatigue and recovery efficiently. Therefore I started to put TWO VO2max sessions in ONE DAY. One 60 minute ride in the morning, one 60 minute run in the evening (slightly adapted due to individual training history, goals, etc).   For the day before and the day after I planned low heart-rate, base tempo, long distance sessions. Mostly a very long swim session with lots of leg kicking showed up in their plans the day after the VO2max day. Important note: I asked to have at least 6 hours of 'rest' between the morning and the evening session and specifically advised to take care of proper food and water intake. What happened? Two women and three men have easily digested those VO2max days and never complained. Not once. Specifically asked for feedback, regarding mood, sleep, soreness, etc. they all were absolutely positive about this VO2max day. All of their VO2max figures increased, their 400m, 1000m run splits got better, their watt figures as well as their base endurance numbers increased , but without being stressed  as much during the week with tough bike and run sessions being split up in 2 or more days.   Engaging in one type of training stress per session can help manage fatigue more effectively. But using this principle also for 24hr frames seemed highly effective. Isolating stress types within 24hrs seemed to help athletes to avoid the compounded fatigue that might occur if multiple systems are taxed in a single training day. This targeted approach allows each system adequate recovery time, which is crucial for the maintenance of high training quality and for preventing overtraining. Isolating specific training stresses allows for targeted recovery strategies, making it possible to tailor nutrition, rest, and active recovery activities to the specific systems that were stressed. This can enhance overall recovery effectiveness and help maintain a higher level of consistent training performance.   Overall, stress management within a typical training week got better, mentally it got easier knowing that you have this one 'crazy day', figures improved and feedback was throughout positive.   Any thoughts or opinion on that? You can reach me any time!

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 last ten years I was able to collect a decent amount of experience and knowledge on preparing athletes for their goals, through books, education, my own experience as an athlete, but mostly through each and everyone of you! Being very thankful for that, I decided to occasionally address you with a specific topic that I consider highly important in the process of increasing performance and staying healthy at the same time. It is in a sense a way to give back what I've gathered through you. I hope you enjoy it, text me if you (dis)agree and share it if you feel like it. Yours, Coach Katharina 🌺 Recovery is a key performance driver for any athlete. In my daily work with you I discovered that with all the passion and hard work you bring along the hardest thing to learn in the entire process of training is to recover properly. The intense and repetitive nature of triathlon can take a toll on your muscles, joints, and overall wellbeing. Recovery is a if not THE key element of performance. Knowing WHY makes your recovery weeks hopefully more valuable, easier to integrate in your training regimen and first and foremost more enjoyable.   The definition of a recovery week is a period of time where you intentionally reduce the volume and/or intensity of your training. Typically, a recovery week will involve a 20-50% reduction in training volume. The reduction of intensity is questionable and a topic for further discussions and research.   On an anatomical and physiological level this is what happens during a recovery period and mostly during sleep (sleep is without a doubt the most important phase for recovery):   Muscle Repair: during exercise, you create micro-tears in your muscle fibers. These tears are a normal part of the muscle-building process and can lead to soreness and fatigue. During a recovery week (RW), your body repairs these tears and rebuilds fibers. Depending on the training stress that has been put on the muscles (hypertrophy, max strength or strength endurance), the rebuilding process leads to bigger, stronger or more persistent muscle fibers. Creatine kinase (CK) is an enzyme that is released into the bloodstream when muscle cells are damaged. High levels of CK can be a sign of muscle damage and overtraining. Delayed onset muscle soreness (DOMS) is another common symptom of overtraining. If an athlete is experiencing significant muscle soreness that is not resolving with rest, it may be a sign that the body needs a break. During recovery inflammatory markers such as CK, cytokines and C-reactive protein (CRP) decrease, indicating a reduction in muscles damage, inflammation and an improvement in muscle repair. In terms of differences between male and female repair mechanisms, there is some research to suggest that women may experience slower muscle recovery than men. This is thought to be due to differences in hormone levels, specifically estrogen and testosterone. However, it is important to note that individual differences can vary greatly between athletes, and recovery should be based on individual symptoms and metrics rather than gender.   Glycogen Replenishment: Glycogen is the primary fuel for your muscles during exercise. When you exercise, your body uses up its glycogen stores in the muscles and liver, which can lead to a decrease in blood glucose levels and further to fatigue and decreased performance. During a RW your body replenishes its glycogen stores, even grows these stores to be able to provide the body with more glycogen in the future.   Hormonal Balance: Intense exercise can disrupt your hormonal balance, leading to increased levels of stress hormones such as cortisol and testosterone. Cortisol is a stress hormone that is released in response to exercise. High levels of cortisol can be detrimental to muscle repair and recovery. Keeping up a high cortisol level without a break can have negative effects on your immune system, mood, and overall health. Testosterone is an anabolic hormone that is important for muscle growth and repair. During a RW your body rebalances all its hormones. Testosterone levels can increase, indicating a greater potential for muscle repair and growth.  Bone Remodeling: Old bone tissue will be broken down and rebuilt stronger. Regular exercise is essential for bone health, but too much high-impact training can put stress on your bones and increase your risk of injury. By taking a break from high-impact training during a RW your bones have a chance to undergo remodeling and become stronger and more resilient.  Tendon and Ligament Repair: Tendons and ligaments are connective tissues that attach muscles to bones or bones to bones and provide stability to joints. Training can lead to micro-tears and inflammation. During a RW the body has a chance to repair these tissues, which can reduce the risk of injury and improve overall joint health.  HRV Adaptation HRV (heart rate variability): is a measure of the variation in time between your heartbeats. High HRV is associated with better cardiovascular health, while low HRV is associated with increased stress and decreased health. If an athlete's performance metrics including HRV data are consistently decreasing, it may be a sign that the body needs a break to recover and repair. A RW increases HRV and can help improve your overall cardiovascular health and reduce your risk of injury and burnout.   Mental Recovery: Finally, a recovery week can be beneficial for your mental health. helping you to recharge and refocus. By giving your mind a chance to rest, you’ll be better prepared to tackle your next training block. Overtraining can also lead to changes in mood and energy levels. If an athlete is feeling consistently fatigued or irritable, it may be a sign that the body needs a break to recover. With all the additional stress that comes along with training, a full time job, friends and family it is highly recommended to clear out some time for the people who support you on your incredible journey. I always tell my athletes to enjoy these weeks, have great dinners, even drink a glas of wine and see family and friends.   In conclusion, monitoring biochemical parameters such as inflammatory markers, hormones, creatine kinase, and blood glucose can provide insight into the body's recovery process and would be ideal to measure. As we all know this won't happen for age-group athletes. Therefore I highly recommend to learn to listen to their bodies and to observe changes. Craving for a specific food might tell you that your body lacks magnesium, salt, calcium, etc. Being extremely tired, more than on other days, consecutively sleeping badly or developing pain in a specific area is definitely a sign to dig deeper. If you're tired and have the possibility SLEEP (instead of increasing the caffeine amount). Individual responses to training and recovery can vary greatly and can hardly be compared to training fellows. With years of experience you know way better what your body needs. A combination of monitoring metrics (performance data, HRV, sleep hours, etc.) and symptoms is the ideal and realistic way for age-group athletes. If your next recovery week comes up, just embrace it and think about all those fantastic processes your body is capable of and support that!   Your, Coach Katharina

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 sports, I'm here to guide you through every step of your training journey.   Why Choose Coaching? Most importantly: tailored to your work and family life Training should decompress you rather than adding another level of stress Recovery is key and will be monitored Tailored specifically to your fitness level, training history and goals The sequence of training bouts with specific breaks in between will be managed Advanced Analytics with TrainingPeaks, WK05, good old excel for all parameters Your valuable feedback will be listened to and taken into account Expert Guidance to overcome hurdles and motivational challenges   What’s Included? Comprehensive training program designed around your schedule Regular feedback and adjustments to ensure optimal progress Video Analysis of your swim & run technique Top notch strength & conditioning training for injury prevention and performance Access to premium TrainingPeaks features for detailed analytics and tracking.   Ready to achieve your dreams and set new personal bests? Join my team of dedicated athletes today by ➡️ signing up for a coaching plan    Not sure what you need?   Book a FREE 15 Minute Consultation!   Check my Calendar!   Looking forward to seeing you achieve your best, Coach Katharina

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, CEO, highly driven and competitive, a caring family person and understandably challenged by a 60hr work week, changed his life from an uncompromising couch potato into a full-on triathlete and marathoner. First and therefore PB marathon within a relay at Challenge Roth: 3:39:59.   The beginning of the journey was a Covid lockdown induced decision: why not making something seemingly impossible - an Ironman? The decision was followed by 20 kg of weight loss and a couple of Olympic distance triathlons. Life kicked in again though and plans have been put on hold.   We all have this “what the hell am I doing here” moments, and mine was in the first swim camp with Kathi in Samorin. What a kick-off for our partnership. Swimming was my utter weak spot. With perseverance and individualized training from Kathi I have not only survived that camp, but many more, all my swim challenges since then and were even able to gain an almost peaceful ease in swimming.   Biking and running felt more comfortable, on paper, but we still had lots to improve. Step by step, training by training, frustration by frustration but also achievement by achievement. We went together through a potential Achilles problem, and worst, my anxiety to not perform and my expectations management.   Sometimes it is hard to see, even more feel progress, but I always “trusted the plan” (quote). And the results were there. In 2023 I achieved PBs in Sprint and Olympic triathlons, crossed the finish line of my first Half Distance Ironman with an amazing time and could make my dream come true in 2024, finishing my first full marathon. I initially came from a 8:30 base run pace and finished my best HM in March 2024 with a 4:53 pace. I badly wanted to finish the Challenge Roth marathon under 3:40 and did so with 3:39:59 (Sidenote: first half in 5:13 and second half in 5:19). All my plans worked out, with lots of work, honest feedbacks, sweat ant tears but also with an extraordinary amount of laughs, and yet better, healthier than ever. I am still training hard for the Ironman distance in the near future, still “trusting the plan”.   Jan Diederichsen, living in Hamburg, hopefully soon in Vienna, heartful dad, perfectionist in every part of his life, from job to Ironman, incredibly talented athlete, fast learner and runner and the type of guy that you have to write RECOVERY in the plan so that he can check it off to make it green, otherwise he would just keep on going. Challenge Roth Long Distance Finish in 10:35:09.   The preparations for my second Long Distance Ironman went really well. This time I managed a year without any injuries or other absences. (My first Ironman had to be postponed due to a traffic accident and a broken shoulder).   You often ask yourself "have I trained enough, am I well prepared?" You always wonder, if you could have done even more. (Average weekly hours incl. recovery, race and tapering weeks from Jan 1st 2024 until Challenge Roth on July 7th 2024: 13:52. Jan has an extraordinary fulfillment ratio of about 98%).   Let's immediately jump to the race day in Roth: the excitement was somehow greater the second time around, even though I was a bit overwhelmed by the whole event around the race.   The swim start was set at 7:20. Despite the hustle and bustle at the mass start, the swim turned out pretty well and I could finish in 1:06:43. Through transition off to the two laps of the bike course, where it had started to rain already and we all have been pretty cold on the first kilometers. I couldn't wait to finally get to the magic spots. The atmosphere at Solarer Berg and Kalvarienberg was just incredible! My display and Watt system kept failing, but I tried, as trained, to listen to my body and therefore things went pretty well on the bike. I finished almost 20 minutes faster than at my first Ironman (comparable elevation). My run suffered more from the bike than I expected and I couldn't perform as I was hoping for. My PB half-marathon, set end of April 2024, was 1:28:28. But overall I finished over 40 minutes faster than in 2023.   The answer to the question if I had done enough... YES definitely ;-) Thank you Kathi for the past year! Thank you for your training and especially for your friendship!  Here's to another year, let's see what comes next!  __________________________________________________________________________________   Thank you both for the view through athlete's eyes. Managing expectations, seeing the earned progress while accepting the circumstances and bodies we live in, acknowledging that we are not machines, but human beings, fighting through motivational holes, new strength trainings, lack of time, but even more so celebrating moments like the finish line at Challenge Roth, is exactly what all athletes go through and what makes this sporty life so greatly fulfilling and awesome.   Wanna. talk about your expectations? Book a free slot here, anytime! Looking forward talking to you! Your, Coach Katharina

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 experience and trying this strategy with all different kinds of athletes, I am convinced that not only short distance runners and triathletes, where the system seems quite logic, also long-distance athletes benefit highly from training short and fast intervals. Training at (almost) maximum speed improves an athlete's overall running economy, meaning that stride length and stride frequency get better. Whenever you run fast your form gets (automatically) better. True, long-distance running primarily relies on aerobic energy systems. Still, incorporating short, fast intervals can improve an athlete's anaerobic capacity, allowing them to sustain a faster pace during intense portions of a race (overtaking, finish line, etc.) and respond to race dynamics effectively. While running fast intervals the anaerobic energy systems, specifically the ATP-CP system and the glycolytic system, are primarily activated. The ATP-CP system provides immediate energy through the breakdown of stored creatine phosphate, while the glycolytic system utilizes stored glycogen to produce energy without requiring oxygen. Running 100m or 200m intervals quickly depletes these energy stores, leading to a buildup of metabolic byproducts such as lactate. Running multiple reps leads to lactate accumulation which is typically associated with muscle fatigue and the "burning" sensation. However, lactate serves as a fuel source for other muscle fibers and can be used for energy during subsequent efforts. Short and fast intervals kicks athletes out of their comfort zones and challenges them mentally. It helps build mental toughness and the ability to endure discomfort, which is valuable during long-distance races where fatigue and the temptation to slow down can be significant factors. If you run short and fast intervals, you need different muscle fibers than running slowly. Training these fast-twitch muscle fibers and learning how to recruit and engage them improves an athlete's overall muscular strength, power, and coordination. These fibers have a greater capacity for generating force and are responsible for producing high-speed movements. Running fast intervals particularly trains the quadriceps, hamstrings, and calf muscles. Muscle fibers get damaged and a repair process is stimulated, leading to muscle adaptation and improved performance over time. (Reminder to recover properly and treating those muscles well ;-)) Variability is one of the seven principles of training: incorporating different types of workouts, adds variability to a program and helps prevent overuse injuries by reducing repetitive stress on the same muscles, tendons, and joints that occur during long, slow-distance running.   It's important to note that while short, fast intervals are beneficial, they should be implemented strategically within a well-rounded training program including swimming and running accordingly. Endurance, tempo runs, long steady-state runs, and recovery runs are also crucial components of a long-distance runner's and triathlete's training regimen. The key is to find the right balance between different training intensities and volumes to optimize performance and minimize the risk of overtraining or injuries.   Further questions? Anytime.   Your, Coach Katharina

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 checklist for every endurance sport). I would love to get your feedback on this. Let me know, if you miss anything that's highly important for you.   Yes, I am fully convinced that successful athletes  do not just train consistently, having their goals set properly and having internalized their whys (that's another story), they simply have planned their races, training camps and daily trainings diligently and way in advance. It does help tremendously to be able to train when everything works when it should work and with everything in place where it should be. It further supports your mental status having planned and organized all your travels and equipment in advance. Lots of the things on that list will probably make my athletes smile - they know why ;-)   Have fun! Your Coach Katharina

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 covers the three main phases. The number and duration of sessions depend mainly on your experience and training history. During the entire period of marathon training it is of the essence to build in adequate sleep and recovery sessions as well as dialing in proper nutrition and hydration that is aligned with each session. Be aware of what and when you eat and what it does to your performance and feeling and test race nutrition in various training situations. Yoga, mobility and a massage gun should be incorporated at least 2-3 times per week. Run technique sessions are good advice, especially in the beginning. Make sure you're listening to your body and supporting yourself by being ready for the next day! Phase one  is all about building aerobic capacity  by enlarging the number of capillaries and mitochondria, hormones and enzymes accordingly and by growing your heart capacity. In other words: you want to raise the ceiling to be able to grow later! Further your muscles, bones, tendons, ligaments and joints should be prepared for long runs. This is how: hill runs of up to 30 seconds with walk-downs to recover VO2max sessions with bouts of 30 seconds all-out runs and recovering easy jogs (1-2 minutes) Strength sessions with a 4 Set and 6-5-4-3 reps pattern (around 70% of 1RM) main exercises: squat, deadlift, hip-thrusts and lots of core strength (abs and lower! back) base endurance runs of up to 2 hours with very low intensity Phase two is ideally the longest phase, but also the toughest one as I call it the Stamina phase . Tempo runs, threshold runs, above threshold runs, half-marathon and marathon pace sessions from 1km to 5km interval sessions with less and less recovery in between each interval dominate this phase. Depending on the athlete I tend to include some hill and VO2max runs in this phase again. This is how: 4-12x 1000m or 2000m at threshold pace with 400m recovery runs progressive runs starting at an easy base and leading up to over-threshold pace varying between 1 and 5 km bouts long runs including half-marathon or marathon pacing base endurance runs with very low intensity around 2 hours, sometimes a bit longer Strength sessions with a 3-4 Set and 5-4-3-2 reps pattern (around 80% of 1 RM) Phase three  is a mixture of very long sessions with marathon pacing and high intensity intervals  to incorporate the speed that has been built up in phase one and two. Nutrition and sleep become more and more important. This is how: Strength sessions with a 3-4 Set and 4-3-3-2 reps pattern (around 90% of 1 RM) long runs lead into marathon pace in combination with very low intensity base endurance runs sessions up and sometimes over 30km should be included the spice comes from intervals of 400m with 3-4 minute rest Remember: every athlete is different. First and foremost it depends on where you're coming from. Analyze your entire training history, work and life situation and build a plan that excites you but is still doable and keeps you healthy and motivated! Get in touch! Your Coach Katharina

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 articles (including a 2 week plan). Issue two is all about the NUMBER OF REPS. Decades long endurance athletes worked on their strength endurance (reps > 12) and some on hypertrophy (reps 8-12). Don't waste your time in the gym when you can train strength endurance on the bike (hills) or in the water (paddles) anyways. Hypertrophy is not anything you want as an endurance athlete, as this would grow the size of your muscles. [Exception: if athletes have never been in the gym before, I start with 4-6 weeks of hypertrophy for various reasons]. But in o-season and going into race season, we're only working on Maximum Strength (reps up to 5). We increase the weight from week to week while reducing the reps. The key is increasing the weight while keeping the technique, which is a huge challenge for athletes in the beginning. Pull through - increase the weight steadily, even minimally, and work consistently on your technique. Results will show! WHEN TO PERFORM STRENGTH IN A FULLY PACKED ENDURANCE WEEK is the third issue. There's one answer: go to the gym before endurance training, but never directly after endurance. Make sure you have at least 6-8 hours (preferably more) before strength. Strength in the morning and swim in the evening, perfectly fine. Morning jog and strength in the evening works as well. Strength training followed by short bike or run intervals go also hand in hand. Running as a warm up followed by strength - no no no. Understood the pattern? Question four IS ABOUT FOOD. This answer is simple as well: eat before and after! Don't do heavy lifting fasted. Bring a decent protein bar to the gym and eat it right after the training. Women should take their proteins even faster than men (preferably within a 30 minute slot). A fifth issue is very common and highly underestimated: if you feel PAIN DURING OR AFTER A SPECIFIC EXERCISE OR SESSION , analyze where the pain is coming from, work on those issues and not just leave these exercises out. Your body tells you, that this is a weak spot which needs SPECIAL ATTENTION and NOT NO attention just to avoid pain. Yesterday an athlete told me he had lower back pain while doing deadlifts and he'll just focuses now on squats. Nope - this is not what we're gonna do. First, we'll check the deadlifting technique again and the weights he used and second we're working more focused on the mobility and muscles needed for deadlifts: upper & lower back, abs, glutes, hamstrings. Listening to your body is key and gives you the best clues on what to work on. Questions? Get in touch!