Archive for the ‘FAQ’ Category

Yesterday (August 27, 2011) I finished my first Ironman in Podersdorf, Austria. But first things first …

7 years ago a friend of mine told me about triathlon and he said that he will finish an Ironman before the age of 36. I didn’t dare to bet on this too. But from then on the thought about finishing an Ironman was always on my mind. My poor wife had to bear part of the burden  because some holidays must be moved or canceled, a lot of weekends spent and all the time she heard me talking about it.


Try this great little software – Tangerine! It analyzes the rhythm of your music and generates you a playlist of songs which fit to your training plan. With the right beats per minute (BPM) and beat intensity of your songs you can use faster songs to become faster ;).

It’s all done in your iTunes music library. Right now the software costs around 25$.

System requirements call for Mac OS X v10.4.

Who of you is using it already?

Most of the people think that you won’t finish your Ironman because of lack of training, but I tell you that the wrong nutrition can stop you faster and harder than you think.

Always exercise your intake in your training!

Eat 1 bar before starting the swim.

After your swim, just drink on the bike but not too much for the next 20 minutes. Then start to eat half of a bar per 20 minutes. So you should eat 300-400 kcals per hours. Better to eat bars than gels during biking.

But some natural salt in your water (it should not taste salty), because then you have additional minerals (magnesium, etc.).

When you switch to running, maybe it’s better to also switch to gels than bars. This often killed me during running and a bowling ball was jumping around in my belly. Be careful when drinking Gatorade combined with gel. Maybe it’s better to just drink water. Eat 200-300 kcals per hour – less than during biking. Better to stock up before running.

If you tend getting cramps, then add enough magnesium to your nutrition. Do not drink more than 1-1,2 l (36-42 oz) of water or sport drinks per hour.

Last but not least: Always EXERCISE your nutrition / drinking habits in your training and not in the race!

Please send us your experiences …..

If music is useful for your triathlon training or running training, why on earth do the organizers of races not allow to use MP3 players on the race lane? 2007 NY Marathon forbid music during the run with a lot of news headlines (one idea behind the ban is to limit tactical communication between coaches and their athletes).


I’m back from the Vienna City Marathon and I thought about some rules for you out there, who want to go for this great competition.


At a competition it’s always busy and so it’s easy to forget something. To avoid this, we’ve assembled a checklist for you:


At a competition it’s always busy and so it’s easy to forget something. To avoid this, we’ve assembled a checklist for you: (more…)

There is no common valid formula, but there are some recommendations from sport coaches how many training hours per year you should invest per sport: (these values are from the brilliant book of Joe Friel).


No panic, even if you haven’t trained for a longer time or just from time to time, you can return to your old form after a few weeks.


Training means, that you know when your body needs nutrition and liquids. Especially at longer workouts (longer than 1,5 hours) you should not forget nutrition and liquids. Also in competition it’s essential to feed your body with new energy at the right moment.