🎙️ Aloha Kalle – Triathlon Training im Dialog · Marcus Herbst

#340 ALOHA KALLE ähhh TACHCHEN COKE: Was ging bei der Great 10k in Berlin?

·1 hr 12 min·5 clips

Kalle reveals how he finally avoided running too fast and suffering in the Berlin 10k, unlike his painful experience four years ago.

1. Aloha Kalle Podcast episode 340 covers the Great Berlin 10k race debrief and general triathlon training updates. 2. Host Kalle is joined by Conrad for the first segment, and by Jens for the second, with Markus and other regulars absent. 3. The episode's first question: what happened at the Great Berlin 10k, and what did it reveal about Kalle's current fitness and pacing tendencies? 4. Kalle's race plan was simply to avoid going out too fast — the same mistake that caused him to 'bleed out' in the same race four years earlier. 5. At 500 meters, Kalle spotted Alina Reh's group (she runs 31:30 for 10k) with roughly 10 meters of gap, joined them, and did not realize he was running at 3:08/km until kilometer 4. 6. By kilometer 4, Kalle felt lactate everywhere and was forced to reset, eventually stabilizing at 3:20-3:21/km for the second half. 7. Conrad's Strava analysis shows Kalle finished with a 3:16/km average and a slowest split of 3:22 — only six seconds off average — indicating good metabolic resilience after the early overexertion. 8. Conrad also ran Berlin: his average was 3:31/km with a slowest split of 3:36, five seconds off average, showing similarly stable pacing in the second half. 9. Both ran solo into headwind from kilometer 5 through the Berlin Tiergarten after their respective pacing groups split apart. 10. Men's winner Simon Boch ran 28:20 and was so exhausted he ran past the finish tape next to it rather than through it — video available in the results service. 11. Conrad projects that if Kalle maintains 3:20-3:21 from the start in Dresden two weeks later, he can target approximately 1:10 for the half marathon — a new personal best. 12. The nutrition discussion covers Kalle's Dresden race-day plan: light carb-load the evening before, 3-4 biscuits race morning, a Morton sports drink with 80g carbs 90 minutes before start, and two gels during the race. 13. The conversation expands to how elite triathlon has transformed pacing norms: the Norwegian pros run Ironman second-half marathon splits under 3:30/km, which is what Conrad ran as his Berlin 10k pace. 14. Strategic caffeine timing is mentioned as an emerging performance variable, referencing Kristian Blumenfeld's approach and Amaral Petros at the Tokyo marathon. 15. In the second segment, Jens describes his comeback after illness: base training in all three disciplines going well, with a standout lactate test result of 3.1mmol/L after 8×8 minutes at approximately 305 watts. 16. The hosts discuss the difference in limiting factors between cycling and running: in cycling, the legs give out before the cardiovascular system; in running, it is reversed. 17. Treadmill interval training is debated — it enforces exact pacing but creates the risk of habituation to a locked-in stride frequency rather than developing natural running economy. 18. Patrick Lange is referenced as a model of running economy: when one host consciously mimics Lange's stride style on the treadmill, his heart rate noticeably drops. 19. Both amateur triathletes and competitive runners interested in practical training theory, race pacing, and endurance nutrition will find this episode most immediately useful. 20. Listeners who prefer match or competition analysis rather than first-person training logs and data review will find the episode less relevant.

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