🎙️ Aloha Kalle – Triathlon Training im Dialog · Marcus Herbst

#388 ALOHA YANNICK Episode 70 - Leere Bahnen, starke Leistung: Yannicks Oster-Trainingsboost

·28 min·2 clips

Yannick reveals how empty pools over Easter let him focus intensely, transforming his swim training quality.

1. Aloha Kalle episode 388 features Markus and Yannick discussing the Easter training block and the upcoming 70.3 Mallorca race four weeks out. 2. Markus acts as host and coach, Yannick as the amateur triathlete subject; both are German-speaking, likely based in Switzerland. 3. The episode asks how Yannick balances high training volume, race recovery, and life demands in the four-week build to Mallorca. 4. Yannick trained three times in the pool over Easter, noting the hall was nearly empty, which he says reduced mental stress and improved session quality even if physiological output is primarily governed by sleep, nutrition, and recovery. 5. He reflects that the 10km all-out race from the previous week demanded more recovery than he expected — heavy legs persisted until Wednesday midday — because he mentally treated it as a regular run rather than a race. 6. His standard post-Ironman protocol includes eating protein within two hours, supplementing with gummy bears when full appetite hasn't returned, a cold bath when available, leg massage, compression socks overnight, and adequate sleep. 7. He admits he applied none of these steps after the 10km and connects the omission to the extended fatigue, suggesting recovery practices can meaningfully shorten return-to-training time. 8. His fan community at Ironman races pre-empts recovery needs — bringing a beer or gummy bears immediately after the finish — which he credits with making post-race protocols easy to execute at big events. 9. For the 70.3 Mallorca build, Yannick identifies open-water swimming (impossible in Switzerland in April) and outdoor cycling as the two areas needing more attention, while saying running no longer worries him. 10. He plans to do open-water sessions in Mallorca itself in the days before the race to adapt ahead of competition. 11. Yannick describes the Mallorca bike course as featuring roughly 900-1000 metres of elevation including a single main climb, comparing it to the flat Danish races and the moderately hilly Hawaii course. 12. He plans a conservative start on the bike until the climb, where his lighter build and climbing ability give him a tactical advantage. 13. On aero position, Yannick argues that outdoor riding is far more useful than indoor sessions because wind, crosswind, and real-world variability force genuine adaptation that static indoor riding cannot replicate. 14. He recalls the WM Nice race where cold morning temperatures made his muscles seize in the first kilometres on the bike — an environmental factor he had never anticipated before experiencing it. 15. Regarding brick workouts, Yannick says he has done almost no structured swim-to-bike transitions, yet never struggled with the changeover at races, attributing this to a natural ability he simply trusts. 16. He describes sustaining 26-30 weekly training hours over three months as a house of cards: performance is strong when sleep, nutrition, and work stress align, but one disrupted variable can cause a two-day slump. 17. His tone is candid and self-aware — he acknowledges mistakes in recovery management, admits subjective enjoyment increases with warmer weather, and credits his athletic development partly to luck in tolerating volume. 18. The conversation is casual and conversational, with Markus asking structured reflection questions and Yannick answering at length with specific anecdotes and numbers. 19. Amateur triathletes training for 70.3 or Ironman-distance events who want insight into high-volume self-coached training and race-to-race recovery will find this episode useful. 20. Listeners who prefer professional athlete analysis, structured coaching theory, or non-German audio should skip this episode.

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