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RECEIVE TRAINING ADVICE

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 share this experience and knowledge with you. I choose topics that I consider highly important in the process of increasing performance and staying healthy at the same time.

 

To receive my training advice papers - just fill out the form or write me an email! 

Hope you enjoy reading, text me if you (dis)agree and share it if you feel like it. Your Coach Katharina

Training Advice
Mann entspannt am Boot

Why Recovery is Key

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):...

Sprint Runner

Short intervals for long distance triathletes

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...

Image by Alora Griffiths

Triathlon & Heavy Lifting- The divergence of opinions

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...

SNEAK PEEK INTO MY TRAINING

RUN - 8x1000 @95%

8 min easy warm-up including

Mobility:

Deep Lunges (with UB forward & backward lean), Cossack Squats, Hamstring Sweeps, Crescent to Hamstring Stretches, RDLs with stretch arms

Blood Flow & Speed Intro:

Tapping, A Skips, C Skips, Straight Leg Bounds, Bounds into Sprint 3x100

Main:

8x1000m @ around 95 % of max HR (in other words - go all out), keep the pace, last km should be the fastest) - with 4 min REST 

3 min easy cool - down

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