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

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! 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

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! 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! 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! Marathon season is on. Next stop:   Vienna City Marathon . This is how I have coached my athletes, what I focused on and super excited to see the results! Yours, Coach Katharina 🌺 Insights and Innovations for your marathon training. The evolution of training philosophies has been significant. Traditionally, marathon training emphasized sheer volume and basic speed work. However, the integration of advanced strength training, innovative recovery methods, and strategic high-intensity workouts are revolutionizing how I prepare my athletes. VO2max sessions until race week! See these Marathon Training - Insights and Innovations:   1. Embrace Varied Intensity: The Role of High-Intensity Interval Training (HIIT) While long steady-state runs build foundational endurance, incorporating HIIT can significantly improve your aerobic and anaerobic systems. HIIT sessions, involving short bursts of high-intensity efforts followed by recovery periods, enhance your running economy and enable you to sustain higher speeds over marathon distances. The benefits extend beyond physical adaptations; these sessions are designed to push mental barriers and enhance pain tolerance, key attributes for enduring the latter stages of a marathon. Key Takeaways: Enhanced Running Economy: Faster recovery between high-intensity bursts. Mental Fortitude: Builds resilience against race-day challenges.   2. Strength Training: Not Just an Add-On Integrating strength training into a marathon regimen isn't a luxury—it's a necessity. Targeted exercises such as squats, deadlifts, and plyometrics strengthen the musculoskeletal framework, which supports better running mechanics and injury prevention. By improving muscle power and efficiency, you expend less energy at marathon pace, allowing for a stronger finish. Key Benefits: Injury Prevention: Robust muscles and joints handle the repetitive impact of long-distance running more effectively. Performance Gains: Increased force production and improved neuromuscular coordination enhance overall speed and endurance.   3. Focused Recovery Techniques Recovery is as crucial as the training itself. Nothing new here, but still highly underestimated. I've put active recovery modalities such as yoga and mobility workouts into my athlete's plans and we consistently monitor sleep hours, quality and HRV development. These tools expedite the physiological repair processes—muscle fiber regeneration, inflammation reduction, and hormonal rebalance—thus preparing you for subsequent training sessions more effectively. Innovative Recovery Strategies: Active Recovery: Incorporates light activities that promote circulation and muscle repair. Sleep Optimization: Prioritizes sleep quality and duration, critical for hormonal balance and tissue repair.   4. Nutritional Strategies for Enhanced Performance Optimal training requires more than just physical and mental preparation; it necessitates a tailored nutritional approach. Carbohydrate loading, when timed correctly, can maximize glycogen stores, while protein intake post-training aids in muscle repair. Hydration and electrolyte balance are pivotal, especially as you taper towards race day. All of this is being implemented in long runs, where my athletes are asked to test their intakes and nutrition strategies. Nutritional Tips: Carb Loading: Maximize glycogen stores for sustained energy. Recovery Nutrition: Protein-rich foods post-exercise enhance muscle recovery.   Conclusion I am convinces that this holistic approach is key to success. But not only that. It is the way to build athletes, who can do any sport they want and grow old, with as little injuries as possible. So, embrace the discomfort of HIIT, the challenge of strength sessions, and the tranquility of recovery weeks. With these strategies, you're not just training smarter, but also setting the stage for a personal best performance that is as much about mental triumph as it is about physical endurance.   Stay focused, train smart, and let's make this marathon a milestone in your running journey. Always here to guide you,   Your 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 ⛰️

Have you ever dreamed of tackling a triathlon? Or even crossing the finish line of an Ironman Race? The qualification for the Boston Marathon is on your bucket list but gets postponed year by year? In my career as a coach the most named reason to not train with a structured plan or a coach is that athletes feel not mature enough to follow a plan. First of all they won't even call themselves 'athletes' and second of all they feel the need to learn and improve before starting with a plan. THIS is the crux... Custom Triathlon & Ironman Training Plans - Coach Katharina Steppan Everyone who reads this obviously occupies oneself with training. No matter how often or how much she or he trains. What does training mean? A systematic execution of a program to increase physiological capabilities. So, basically everyone who does sport on a regular basis follows a systematic execution program with the goal to get more efficient, to increase ones health and performance. To dissolve the crux: the more experience you have, the more training years you piled up, the more you understand your body, the less you need a plan or a coach! WHY? It starts with setting goals.  As mentioned in the intro, you have dreams and a bucket list! I am sure. There's a difference between a dream and a goal though. A goal is one step on a latter to your dream. It needs to be defined with diligent care, taking into account your entire status quo (work, health, equipment, financials, etc.) Let your goal get challenged by your coach! Imagine the following situation: enthusiastically signed up for a race , let's say your first Half Distance Ironman. Your buddies are doing the race, so why shouldn't you be capable of finishing it as well?! Day 1:  getting up in the morning, no breakfast, running an hour, red head, pulse skyrocketing, taking a shower, off to work, still sweating for 2 hours, grabbing every snack you can... Day 2:  lower back pain, a hell of sore calfs, glutes and quads... but pain is only in your head, correct? Let's go swimming with your combatants. After two lanes you feel like dying. Swimming is not the issue. It's only the breathing! Am I right? Day 3:  sore shoulders and upper back pain are added to the tight lower extremities. You feel like you've finally done something and are on the right track! Day 14:  you can't find restful sleep, everything hurts, swim performance has not increased as expected, your neck is killing you from your first experiences with aero bars on your bike (triathletes have aero bars, so you just mounted some yourself). Day 15: you need a rest day Day 16: uh, rest day felt awesome, so add another Day 17:  and another Day 18:  first doubts raise regarding the race in three months... maybe the goal has been set to high? You see where I am going with this? Beginners and inexperienced athletes (YES, you all are athletes) need a step by step approach. Your head and your body alike need a careful approach. Wanna go through your thoughts? Let's talk! Book a 15 Minute free consultation or write an email to start@coachkatharina.com ! Yours, Coach Katharina 🌺

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! 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