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Courageous Athletes; Proud Coaches!

Congratulations Diana on an outstanding (and rare) achievement – 4-peat at Ironman Malaysia!

Winning an Ironman is a huge thing. But winning an Ironman for 4 times in a row is just outstanding. After a disappointing race in Kona, where Diana suffered respiratory distress from algae in the water and could not finish the race, we decided to race Ironman Malaysia for a proper end of season. As the decision was short-termed we could not do the build up for the race in the climatic optimal environment of Phuket. Therefore we decided to stay on Mallorca and go to Malaysia only 3 days before race day. Preparation and travel went well. We pulled all tricks for heat adaption I learned in 20 years of racing and coaching. The pressure going into the race was huge if you won a race for 3 times. Of course everybody expects another win. Also the DNF in Kona did not exactly boost Diana’s confidence. To make a long story short Diana dealt with all of that like a Pro: won the race for the 4th consecutive year, set a new course record and was a threat to the men finishing 9th over all. If it is not happy, it’s not the end. I’m very proud that Diana could turn it around after Hawaii and pull of such a fantastic race.

Shiao-Yu lays down the power on the bike in Malaysia.

Shiao-Yu Lee also had a great race in Malaysia finishing 6th in the women field.In the weeks leading up to the race her training suffered from a lot of appointments she had to attend. However race warrior she is she performed much better than she thought possible.

Fantastic race by Mihai, with both a podium and Hawaii Qualification!

When I started coaching Mihai Vigariu beginning of this year we defined the clear goal to get him a ticket to Hawaii. I think, now I’m sure, my training approach was complete eye opening experience for Mihai. It was just a completely new training regiment. We changed his swim, cycling technique, nutrition. Changed his approach to altitude training, did pacing, did heat adaption. I’m glad that Mihai not only could book his Hawaii ticket at Ironman Malaysia but also placed 3rd in his Age Group. I feel really humble to work with such a dedicated athlete.

A strong finish by Victor gives a lot of motivation for future races.

Victor Osokin is a super dedicated athlete as well and I feel sorry that we could not achieve his goal of qualifying for the World Champs at Ironman Malaysia. Victor placed 12th in his Age Group but he struggled the whole day. Despite he did not very strong from the beginning he hang in tough and when I went back on the course to really kick his arse on the last 5 kilometers Victor really HTFU and made up 6 positions. When everybody was dying he ran strong. This performance will improve him a lot. We only fall down to learn how to stand up.

Team mates Andrea and Diana both had great days.

Andrea Bruhin in the IM 70.3 Malaysia event Andrea had a fantastic race. Despite the super tough conditions she could improve her personal best over the half distance by 15 minutes. I’m especially happy that her run is improving and the work we put in into that is paying off.

It was such a fantastic weekend in Malaysia. We all spent a lot of time together. Triathlon is such a great sport.

Race Recap from Coach Michelle Barnes:

Amy enjoying every moment of the famous Noosa Tri!

Amy Ellet took a a break from Dentistry to head over to Australia for some exploring and with a less or non existent work schedule, some consistent training! Without getting to serious and still on giving Amy what she can handle while keeping the “fun factor” – she absolutely killed it at the Noosa Triathlon last weekend! Amy’s only been doing 2 months of consistent swimming and running and a month of building the bike up again and she ended up with her best Olympic distance EVER! PB swim, fastest bike in her Age and for the first time ever ran under 50 min off the bike to finish 4th!!! I’m so proud of this result and looking forward to seeing more from Amy!!!

On the other side of the globe Holly Lemmon took on Ironman Florida. Holly only came on board a few months ago and informed me she had been registered for Ironman Florida in November. Holly has an EXTREMELY busy work and global travel schedule so training has been a mix of 1 week on , 1 week off! Although the training has been very different from what she was us to in the past, secretly I was still a little worried about jumping into a full Ironman without more consistent training. The last Ironman Holly did in 2016 was a train wreck so if she was going to race, as a coach I wanted to give her ever shot of having her best race but not missing a detail leading in which included fuelling, pre race fuelling, full swim bike run race strategy etc all laid out. Well Holly ended up with a great swim, an Ironman PB, riding 90 min faster than her last Ironman and hanging on for the run, proving she has the mental toughness to keep fighting to the finish. Overall Holly ended up finishing over 2 hrs faster than her last Ironman, UNREAL! Looking forward to seeing what we can do with some consistent training!!! Well done Holly!!!

Race Recap from Coach Mirjam Weerd:

Congratulations Chantel, finishing well under her goal time in Florida!

Chantel Coetzer had a great race at Ironman Florida, finishing in 11.28.01, well under the 12 hours she aimed for. Over the past months Chantel put her head down, did the work and got the job done during Ironman Florida! Congrats! A job very well done!

Race Recap from Coach Vassilis Krommidas:

An AG win and Kona Qualifier for Mania – Outstanding!

This week was a great week for Mania Bikof who she is raced in Xiamen 70,3 ironman, took the 1st place in her AG and the qualification slot for Kona. Mania followed a perfect strategy so she comes to the finish line strongly with PB !

Wonderful effort by Chelsie in Malaysia!

In another race 70,3 ironman Malaysia, Chelsie Tan finished 1st in her AG and 5th in total despite the technical problems she had, in the last 30 km of cycling she had to go only with the small front ring gear. She still stayed concentrated and kept her performance in high despite the cramped problems she encountered on the run, resulting the victory in her AG and the slot for South Africa’s 70.3 W.Ch.

Enjoying the marathon, congratulations Irini!

Irini Fakinou she is raced in Athens Authentic Marathon in her second trying, she raced for a foundation “charity4you” so the motivation was even greater. Irini started in running to help her health and in a new way of life and helping other people now with this motivation. This is the real meaning of sports, we thank you Irini!

Race Recap from Coach Christian Nitschke:

A great comeback for Perla; well done!

Last weekend Perla Gonzalez raced a local 5k run race. This might sound quite unspectacular, but still it was “my” highlight performance of the last weekend. Perla started to work with me at the end of April because her performance did not improve despite the many hours she had invested in the training. At the end she just felt tired, sore and weak. It took some time to figure out if she was just very tired from the previous training, if she really was overtrained or if it was something different. At the end and after having seen many doctors the overtraining syndrome was the most likely scenario and Perla strictly followed the plan to recover from this (Recovering from overtraining). I am very very proud of Perla that she had the patience to go through this long phase of recovery very disciplined in order to be able to train without that terrible pain in her legs again. We did a very slow and cautious built up after she had recovered. Despite not having averaged more than 15km per week over the past 10 weeks she could achieve an overall podium last Sunday with a time of 22:46min!
“I couldn’t be here without your help. I wanted to give up many times and today running without that awful heaviness in my legs I remembered my running glories and that I can be there again thank you very much coach!!” This was just the beginning ;-).

While the Triathlon season in Europe is over it starts in the Middle East with milder temperatures below 40°C. Deborah Bomstein raced the Dubai International Triathlon (1,5-80-10) last Friday. It was already her third race after the break in September after 70.3 Portugal. She did a sprint and Olympic distance race earlier in October. We use all these races as good trainings to gain experience. Deborah did her first Triathlon just 1 year ago and there are still many things to learn. Last Friday Deborah executed the race nearly perfect. She had a great start of the swim keeping out of the masses and doing her own race from the start and was rewarded with the 8th fastest swim of all female competitors. For the first time the nutrition worked great as well and she could do the entire race without any stomach issues! We have been experimenting with nutrition a lot recently to find a solution that works for her. The run was still very hot but Deborah finished the race strong after 4hrs15min!

Hjordis Olafsdottir did a 10km run race in Reykjavik. It was the second run race after the break in September and she already could show a very good performance. She finished the run in 2nd place overall after 43:45 even though the conditions were snowy and slippery!

Hardy Wiedemann ran a the local Nördlinger ‘Riespanoramalauf’ 10km run race. Once again he won his agegroup, placed 10th overall and was, despite very bad conditions, as fast as two years ago.

Race Recap from Coach Cali Amaral:

Both Gustavo and Maria on the podium at Florida!

I’m so proud about Gustavo and Milu in Ironman Panama City USA. They did a great job in this race and got a brilhant 3rd place each. They has been working so hard the last few months and this results showed me how strong and serious they are. Congrats

Race Recap from Coach Rafal Medak:

Few minutes after crossing  she was already smiling and taking pictures with the flag of her country, Kazakhstan.

Due to work commitments Madina Umbetova could not  go to IM Chattanooga which was her original goal.  We didn’t  dwell much on it though and decided to do IM Florida instead. However, it meant that training would need to be done when it is cold outside in Almaty so the treadmill and the bike trainer were in constant use.  Not easy on mind and body but Madina is a very tough athlete and she was up for it. The race started with a very strong swim, she exited 20th in her AG, then the bike was a hard task.  Conversely to what people may think the flat course may be more challenging to ride than a hilly one – it requires riding most of 180km in aero position.  Madina had a strong ride and despite suffering from shoulder pain in the second half and similarly to the swim it was 20th ride in her AG.  On the run she was running at a steady pace and making a good progress through the field and with 11th spit in her AG she advanced to 14 place.  It was a race of determination and mental toughness, especially on the run where a large number of athletes ended up walking and more than 10% DNFed. Madina was fighting to the end and she was in a touching distance of the XC Kona slot finishing 2nd in her XC Category.
Congratulations on your determination and a very well executed race.  There will be more opportunities for you to shine and show you fitness in the coming season and we have already started planning what we would like to achieve.

If there is one thing we can all learn from Carolina is how she plans her race strategy and nutrition. Good job Carolina.

Carolina Lanza lined up on the start line of New York City Marathon.  With limited training since her last triathlon race of the season few weeks ago it was a big ask for the body. Despite the fact that she was running with her friend ‚for fun’ a 42k run is never easy. The most important for them was to enjoy the atmosphere and have a good day. Despite the legs tightening up towards the end and a middling pain she in the foot she finished as always with the smile of her face just under 4 hours. Now we take a deserved break from training and allow the body to rest and restore energy levels before we start training for next season. There are some great challenges ahead and with the pace Carolina was improving this year we will have more reasons to celebrate. Carolina herself admitted that she needs some rest more mental than physical and she is looking forward to spending more time with her friends and family – 2/3 weeks party non stop – FINALLY!! were her first words in the post race report 🙂

70.3 Ironman Xiamen was Kat Renouf’s second choice after Ironman canceled one of the races in October. Kat followed the race plan to the letter executing it perfectly. She had a fast swim, followed by a very strong bike and a solid run. It gave her a 2nd Age Group women overall and also 2nd in her AG. As we always say you cannot control the competition. You can only control your own performance. Kathryn should be proud of her race and great 2nd place on the podium.  Even more so taking into account how challenging last few months were at work for her. She has done an excellent job in fitting the training in and making the most of available time while working as a junior doctor in a hospital which sometimes involved working night shifts.
Congratulations Kat! I’m very proud of your performance.

Gen Jacques decided to give Ironman Los Cabos a go while making it a holidays with a friend too. A chosen spot in Mexico, San Jose del Cabo, could not provide a better setting: idilic beaches, perfectly blue sky, very warm (or rather hot) climate, scenic hills with addition of relaxed Mexican life style.  However, if you put Ironman race in there, the outcome would be – one of the toughest one day challenges! The combination of a tough hilly bike course and undulating run course with direct sun exposure throughout the day and temperatures in mid 30s at least. The race this year really lived up to its name. It was really hot day on Sunday.

Gen did a very good job staying strong to the end. She produced a strong swim and bike and delivered a steady run in conditions making it very challenging for all competitors. I’m very proud how Gen dealt with elements and finished strong in 6th position in her Age Group.

Great job Gen! Now you should enjoy what Los Cabos has to offer as a holiday destination!

As a tradition Rafal Herman and Krzysztof Machnicki took part in an annual Independence Day run in Warsaw. One month on from Ironman Hawaii World Championship Rafal was eager to race again. However a more sensible option was to use the race as part of the training and although he was tempted to go a bit harder, he executed it exactly the way the coach asked him to run. Krzysztof has had a very busy couple of months at work when he could only managed a very limited training. Regardless, it was a very good run with lower expectations and more enjoyment still a very strong finish and only 1min witch a change slower than his PB. Good job both! Bring on 2018 season.

Race Recap from Coach Robbie Haywood:

Gisela sees out the season with a podium in Langkawi!

I’m proud of Gisela Reichmuth, a solid 3rd place in her category at 70.3 Langkawi. Like my other athletes who do consistently well, Gisela is consistent with her training, and we find ways to keep things fun through out the year. Now for some rest and recovery after a big year of racing, and hopefully a good snow season in Switzerland, for the benefits of weekend cross training – snow mountaineering.

Yannis Theororopoulos flew from London to Athens to race in his home town marathon. This was his first, and he did a great job of handling the training leading up to it, with a busy career. The journey is often more important that the destination, however Yannis did great, and after his long mountain runs, and off road triathlons, now has a road marathon to his name. Very special too being in his home town. Well done Yannis.

She’s not nicknamed ‘The Viking’ for nothing…, perfect conditions for Flora this weekend….

Flora Colledge placed second overall in the local Basel 12.2k road race, with ‘perfect conditions’ for a Viking! Horizontal rain, and strong winds seeing the mens race cancelled mid race by a fallen tree with the strong winds. No doubt more ‘Wintervals’ for Flora on the menu!

Andrea Rudin completed a ‘Kenyan Day’ of run training on Saturday, with 24km done before stepping on the line at the Langenthaler Stadtlauf 6.5km run race. A second place in her category, in a competitive field, on another cold winters day was wonderful, as was her time 24 seconds quicker than last year.  An easy hour on the turbo after made for a super day of training. Andrea loves to train and race. Super job

Race Recap from Coach Susie Langley:

Back in the saddle and looking forward to a great season ahead! Well done Jane.

Not one to shy away from a hill climb, Jane Loughnan cracks the hour at the Wellington Masters CC uphill Time Trial last weekend. Back at ’em!

Race Recap from Coach Brett Sutton:

Top step for Jane; well done.

Jane Hansom raced at home to become the Queen of the Nevis Triathlon for another year.


Congratulations to all athletes competing this weekend. online triathlon coaches are available to help improve your performance here...

Triathlon: Appearance vs Performance

Triathlon: Appearance vs Performance

As a coach one of my main tasks is to readjust the athletes’ focus whenever they get carried away.

Triathlon is a strange sport! Lots of athletes training and competing sometimes seem more concerned about their appearance than their performance. Well, not entirely. For sure they want to have a good race and it’s everybody’s dream to qualify for the big show in Hawaii at least once in a lifetime. But on the way to that target, many athletes confuse things and end up worrying more about their appearance than their performance without even noticing it.

Rather than by the speed you are moving forward, coaches and athletes judge your swim by technique and the beauty of your stroke. If you’re running like Zatopek, it cannot be good, even if you’re as fast as him. You are measured by the dogmas of posture and cadence instead. And the bike setup has to look fast, even if you’re anything but fast on the bike. Everybody needs a fancy bike with a big drop even if that means that they ride on the base bars 90 kilometers into the race.

However, body weight is the biggest area where appearance and performance get confused.

Go to any race and watch the bike check-in. Everybody looks incredibly fit and confident. Everybody is ripped. Everybody looks fast! But don’t be fooled: A lot of that is fake. Most of this super fit looking bodies only mask a super small engine.

IMG_33815,000 calories a day. Triathlon might not be such a bad sport after all.

Triathletes are obsessed with their body and weight and therefore with nutrition in general. To such an extent that their focus on performance often becomes replaced with a focus on nutrition.

Every time when during one of my talks I describe the typical 6h-training-day of a professional triathlete I get the reaction: “Wow, 6h of training! How many calories do you burn then?” It’s around 5,000 a day. “Wow, so you can really eat a lot!” And you can see the face of your counterpart brightening up by the imagination of the amount of food he will be able to eat. Triathlon might be a really great sport…

Actually, many athletes come to triathlon because of weight issues in the first place. Eating disorders are not an uncommon problem amongst professional and age group triathletes. Many athletes only train more to be able to eat more afterwards. They try to balance their binge eating with binge training.

As a matter of course, there is nothing wrong with eating or training for looking good. Just consider that there might be much more efficient and less time consuming ways to manage your weight than training 12+ hours per week for an Ironman.

Be honest and clear with yourself with what you want to achieve. Eating for appearance is an entirely different thing than eating for performance. For other sports like weight lifting or sumo wrestling that’s very evident. But this is more than true for triathlon as well.

If you have performance goals, don’t confuse performance with appearance. By eating to try and look fast, many athletes forget to fuel properly to actually be fast. As a coach one of my main tasks is to readjust the athletes’ focus whenever they get carried away. I’m in the be-fast-business. A focus on nutrition should only aid the development of performance – and must never replace it.

Always keep in mind: There is no artistic score in triathlon and it isn’t a beauty contest either!

Jo Spindler is a multiple professional Ironman winning coach, who has also guided over 20 Kona and Ironman 70.3 World Championship age group qualifiers. Sign up for coaching with Coach Jo here

Coach Jo – Racing in Switzerland, Denmark, Luxembourg and Italy!

Coach Jo – Racing in Switzerland, Denmark, Luxembourg and Italy!

Strong Racing by Sabrina in Elsinore

Sabrina Stadelmann’s highlight for the first half of this season was the European Championship race at the IM 70.3 Elsinore. She was well focused and really wanted to win her Age Group as she did so many times before. However, this time it didn’t work out perfectly, Sabrina finished 2nd and became Vice-European Champ. Sabrina had a really good swim and was pushing well on the bike. But she got tears in her eyes. Big groups of Age Groupers were passing her and they even told her she should hang on their back like all the others. While Sabrina wanted to win it by fair play she ‘lost’ the race by not willing to cheat. She ran a very good half marathon but one lady was approaching from behind with the 2nd fastest run time of the day in the whole ladies field. Initially we were sure Sabrina won the title, however it turned out that an athlete who started 10min behind her in the rolling start (and also finshed almost 10min behind her) had actually the fastest time. Because of the big difference in starting times, neither I nor Sabrina were aware that somebody is approaching from behind. This is a bit of tough luck and also shows a more general problem of how age group „races“ are set-up. At least championship races should allow for real racing not only amongst the pros but also amongst each age group. However, we’re over it and already focussing on Sabrina’s next race, the ITU European Sprint Champs coming weekend in Dusseldorf. What really counts, is not the ranking but the performance on that day. And Sabrina’s times were fantastic in all 3 disciplines, showing continued improvement. More than that, I’m proud about her mental strength to not let herself down after she saw so many athletes riding together in big groups. Well done Sabrina, you’re a real champ!

Jennifer Wood became 7th in her Age Group at IM 70.3 Luxemburg. After a good swim Jen put in a good effort on the bike but the other girls were killing it. Somehow she couldn’t find her run legs but at the end she was not far off my estimated time. Jen had enough in the tank, to finish the race with a sprint catching the girl in front of her: ‘Glad I’m not the girl in 8th – I beat her by 5 seconds. That must hurt, right?’ It was already Jen’s 2nd Top-10 finish this season and we are working on installing that bigger engine to move up the ranks.

Adi Glaettli from Switzerland was doing IM 70.3 Luxemburg. Finishing 11th, he just missed the Top-10. He had a very good swim. Glad to see the changes in technique and all the hard work he put in paing off. Also Adi’s bike was very strong. He struggled a bit on the run, but he roade hard, it was hot and it was his first proper test in the season. We keep building his engine and I’m looking forward to his next races.

Well done Diana, persevering and finishing in 8th place at the European Champs.

Diana Riesler had to reorganise her whole season planning due to a cold end of April which lasted very long. After racing Keszthely Triathlon last weekend Diana started at the European Champs in Elsinore as well. While she always thinks that she is too slow for the 70.3 races she gave her best on that day and became 8th with 4:21hrs in a strong field. She lost her swim group and was far back after this section of the race. However, it was a handy swim course, where you could walk alongside the swimmers, which allowed me to video-tape the swim start. We did a thorough analysis and could define where Diana made wrong decisions in the first 400m of the swim when the groups sorted. That is very helpful for her next races. In T1 Diana’s helmet was blown away by the wind and the visor got lost. She ran after it and while doing so all the other girls were out on the bike. Unfortunately she couldn’t close the gap to the others on the bike as she normally does. Then she suffered a bit on the run but at the end she did a solid race. We got a proper race effort into her legs – and that was all we were looking for. On top, she got some valuable Kona points.

On the comeback trail – 3rd place for Sandra

Another come-back race had Sandra Schoeni at the local sprint distance triathlon in Zug, Switzerland. After a really long injury period and a tough struggle at Ironman Lanzarote I’m really happy that her form is coming back. Sandra had the fastest bike split in her Age Group what helped to the get on the podium in 3rd position at the end. Well done, Sandra!

5 min course PB for Pascale!

Pascale Truempy could improve her time from last year at the Zuger Triathlon, Switzerland, by 5mins! She had a good non-wetsuit swim and pushed very had on her bike. With the 2nd fastest bike split on her Age Group of the day it was maybe a bit too hard to have a really good run at the end. Pascale was a bit unlucky to catch 4th place again but at the end she is happy about her new PB on that course.

Alicja Medak just missed a podium spot at IM 70.3 Pescara. She was not feeling super-fresh going into the race but did surprisingly well. Bike was a solid effort, run was very strong, she even outran her husband – which is always a nice-to-have. Legs were turning nicely. The altitude training in St. Moritz helped a lot. Alicja had 9th women overall run time (including 5 pros). Unfortunately her age group was the strongest. She I would have been 2nd in the younger one and won the next one! However, she was close to even 2nd place in her age group. Already a bit quicker transition (similar to Diana in Elisnore, all what could go wrong went wrong…) would have moved her up the ranks. Next race, back in the podium!


Results from Boulder, Kraichgau and Switzerland

Results from Boulder, Kraichgau and Switzerland

Peter Seidel race Harsewinkel Triathlon and finished 4th, just off the podium. During the swim he lost his swim cap and his googles were flooded. Then Peter said on the bike he was killed by the wind and just finished the run in a solid style.

Shiao-Yu Li took part in one of her favourite races: IM 70.3 Japan. Despite it was not the day we were hoping for, Shiao-Yu was fighting like she always does. It was a solid training day and still got her another podium finish at an Ironman 70.3 and some points for her Kona ranking.

Jenny Schulz had really bad luck at Ironman 70.3 Kraichgau. She had one of the best swims ever and was very close to the other ladies. I’m really happy, all that work she put into her swim since we started is paying off and improved her so much. Making up ground to place 2 and 3 during the first 40k on the bike, unfortunately she wanted a bit too much in a turn and crashed with her bike around the 40km mark. She hurt her shoulder and leg but could carry on with the race. However, it was a struggle and she couldn’t find her rhythm again. Even her strongest part – the run – was not the one where she could gain anything. Despite the crash she still finished 4th in the women’s field  which should give her enough points to qualify for the IM 70.3 World Champs in Chattanooga.

Mihai Vigariu did the half distance race Oradea. It was at the same time the Romanian championship. Swimming and biking was really going well but on the run after 10kms he realised that he overheated a bit and needed to slow down at aid stations to cool down. Therefore he had to give away his lead but at the end he managed toughen it out for 2nd place and had a good training day out there including a learning session to cool down in hot races from the early beginning.

While a lot of my athletes are from Switzerland, I had a lot of them racing their local race: IM70.3 Rapperswil.

Laura Dossenbach won her Aage group and showed an outstanding performance. Her swim and bike were super strong. Her run was solid. She’s training like a maniac and I’m super happy to see her hard work paying off. Laura took full advantage of all my services, I’m coaching her, she’s attended some trisutto camps, I got her position right on the bike. The final piece missing was her nutrition. So after some very bad stomach issues at Ironman 70.3 St. Polten earlier this year, we had a thorough assessment of her pre-race and race nutrition and worked out a detailed  nutrition strategy for Rapperswil that included change of products as well as exactly calculated amounts of what to supplement when. Laura executed perfectly and her result showed how good it worked. Well done Laura on the best result of my squad this weekend!

Moritz Bachmann, Daniela Manser & Nicholas Baddour were all struggling with the heat. At the end they didn’t have the race they we were hoping for truly showed that they are fighters by heart performing well on a bad day. Moritz had solid race. He cruised the swim, had a good bike and then suffered on the run due to the hot conditions. However, still happy for him to have that suffer under his belt. It will serve him well at Roth later this year. Same is true for Nicholas. Not yet the run performance we’re looking for, but we only started the training a few weeks ago and he is the athlete who improves from race to race.

Daniela, despite missing her goal of a better finish with a 8th place (still a top-10 result!), she still improve her PB on that course by 25mins!  – which is a huge step towards bigger goals.

Reto Jacobs had a solid race. Initially, he was a bit disappointed with his time – as it was 4min slower than his PB on that course last year. He raced without a watch, felt well and strong the entire race – maybe too comfortable as a thorough analysis of his race files suggested afterwards. Yes, the pacing strategy I gave him was maybe a bit on the safe side. However, I’m happy he sticked to race plan, since it was a hot day, since it was Reto’s first race of the season and also our first race „together“. We know now, that we could be a bit more aggressive for our next race to come. Reto showed that he is capable of the most important skills when it comes to triathlon: Racing with his brain, sticking to a plan, making the right decisions.

Andrea Cagnati & Oliver Klaus went to Colorado and raced Ironman Boulder – and since Oli is a very special friend and there were some doubts and worries approaching the race, I did a last minute trip to the US for some special support. Sometimes you have to do crazy things. It was my first trip to Boulder and I was surprised by find a place very different from what we normally think America is like. It’s a funny mix of a hippie, hands-on, life-style and sporty culture. I spent a lot of time in nice cafes, however due to all the race preparations I didn’t get caught in the bubble. Great place to train for sure.

Race day was hot and windy. However, luckily not as hot as it was predicted at the beginning of the week. Some clouds spent shadow. And only the 2nd loop on the run course was the expected heat battle. Temperatures and wind made the race slow. Especially the long stretch back to the beach was all against wind and waves which made it hard even for normal skilled swimmers.

Initially, Andrea was not happy with her time – but at that point she did not know that in relation to the other athletes she did quite well. Her mood improves quickly when she learned, that she place 21st in his age group – by far the best ranking she ever reached in her still young triathlon career. Andrea showed great spirit and it was really a pleasure to see her performing so well and to support her around that race.

Oliver Klaus was really afraid of the heat and didn’t even want to start at all. Imagine, in his former athletic life he was a bob-sled athlete, training and racing at minus 20 degrees at the bob-sled track in St. Moritz! He doesn’t mid cold, he doesn’t mind freezing temperatures, he doesn’t mind pouring rain – but heat is not his friend. He tend’s to melt down in hot conditions like snow in summer. However, Oli didn’t give in and accepted the challenge and made the very best out of it. After a solid swim he went quickly onto the bike and moved into top-20 of his age group within the first 40k of the bike. But somehow his legs didn’t want to do perform as he wanted so he lost a few places on his remaining way to T2 and entered in 24th position into T2. Then the best part of Oli’s race started. He looked very good on the run. And while most of the athletes around him were dying do to heat and over-pacing, Oli marched through the ranks and caught athlete after athlete. Despite the heat he ran so well. He was mentally so strong and focused. That served him well and he finished a fantastic 11th place in his age group.

Thank you Oli and Andrea for inspiring performances and a fantastic time together at IM Boulder!

Thomas Schäfer was racing the German Championship Paracycling Road Race. Thomas was really doing a great job but road cycling is totally different to Triathlon racing. You need to work in a group, go with every attack, watch the others and react quickly. After kind of pulling the field along for the entire race, 1km before the Finish line on athlete was riding an attack and the only one who was willing (or able) to respond was Thomas and the others hang at this wheel again. At the end he missed the win by only 2 meters and became 3rd in a photo-finish.

Steffi Jansen took the victory at the Heinsberg Volkstriathlon on this hot Sunday. She showed solid performance in all three disciplines. That result showed, that she’s recovering well from some illness and set-backs earlier this year. Training is going well again – just in time for Challenge Roth, her big goal this season. coaches are available to improve your performance here.

Running Into The New Year

Running Into The New Year

Looking forward to a great 2017, Sergio Silva winds up 2016 with a fun run in New York City

Race Recap from Coach Jo Spindler:

Well done Peter, finishing off 2016 faster than last year.

Traditionally some of my athletes use the last day of the year to find a nice ending to their season while running a New Year’s Eve run. All of them did me really proud:
Peter Seidel ran on a local New Year’s eve run 30 seconds faster than one year ago and placed 2nd over all. That’s a good sign for the upcoming season where he really wants to show that he can compete with the strong guys in the professional circle.

Fantastic running by Jenny to round out the year.

Jenny Schulz put the hammer down, running herself into a podium place in a strong field with many specialized runners. They are still not sure how long it was: either 9,6kms or 9,8kms because every watch says something different. But what we can say is that she was running decent speed! With a fabulous time of 35:05mins she proved again that she belongs to the fastest triathlon runners on the circuit.

New PB for Joachim – congratulations 🙂

Joachim Reiter was asking me a few days ago if it is worth to run a New Year’s run. Over the past weeks he was very depressed because he lost his beloved dog which joined almost 15 years of his life. However, I insisted on the race and indded, he launched his first and only New Year’s Eve rocket with a new PB of 39:50 in a 10km run. That’s one thing where a coach good for: he forces you out of your lows.

Steffi racing to a podium finish

The last run of the year ended up with a 3rd place for Steffi Jansen. She and her friends of the PTSV Aachener Team used the day to come together and say Good Bye to the old year in the real athlete style. After almost 5 months of no racing Steffi is really happy that her legs can still race a 38:36mins on the 10kms.

Race Recap from Coach Mateo Mercur:

Jacqui and Ollie see out 2016 with a 10k in Barcelona.

On New Year’s Eve, Ollie Saxon ran the Cusa del Nassos in Barcelona, Spain. It was a long way from his home in Northern England, but it has become a family tradition and a great way to ring in the new year. Start time is 5:30pm as the sun sets over the Mediterranean for the final time of the year. Runners make their way along the waterfront for the first 3k and then turn in toward Barcelona as darkness replaces twilight. Racers and revelers are then treated to a laser show in the final kilometer.

Ollie ran a personal best on the course by over three minutes, outpacing his goal time by nearly a minute. After the race it was tapas with the family to close out 2016 and ring in 2017. Well done Ollie, 2017 is off to a great start. Now it’s on to your swim block!

Race Recap from Coach Michelle Barnes:

Jacqui Saxon finished off 2016 with a 10 km in Barcelona. Jacqui’s goal for this race is to have her best 10 km since her ACL reconstruction in 2015 & she smashed it. Jacqui went 4 and 7 min faster that the other 10 km runs she completed in 2016, such a great way to finish 2016 and start a new year! Jacqui is in a great place now to smash some new goals for this coming year, can’t wait to see where we go in 2017 🙂

Race Recap from Coach Edith Niederfriniger:

Big smiles post race for Alina and Serena

Just prior to Christmas I had 3 athletes race in half marathons, just for training:
Alina Losurdo and Serena Pruzzo raced the half marathon in Pisa (Italy): For serena new PB in 1:43.20 and Alina made pace maker for her friend and finished in 2:06.

Martina Dogana at Cittadella half marathon (Italy) participated to commemorate Enrico Busatto, an italian triathlete, who passed away during this year. Together with her friend Maggie she finished easy in 1:40.

Race Recap from Coach Lisbeth Kristensen:
On the 31st of December, Arnaud Margot ran the Zurich marathon starting at midnight! He ran 3:01:48 and for a little bit, he had the 7th fastest time in the world for 2017!
He ran a very well disposed marathon, it was 4 laps and he ran: 46:39, 46:00, 45:11 and 43:52
Which gave him a total time of 3:01:48 and this was off one week of Xmas holiday in New York, Arnaud only got back home on the 30th!
Due to some tibia problems on both legs, Arnaud had a few easier weeks of run training just before the race, otherwise I’m sure that he would have gone under the 3 hour mark! A great way to start 2017! Well done Arnaud 🙂

Congratulations to all our athletes competing this weekend. online triathlon coaches are available to help improve your performance here.