Kick-Off-Ride

Der Guide richtet sich an alle, die ihren Triathlon strukturiert angehen wollen unabhängig von Leistungsniveau oder Erfahrung. Die Inhalte sind so aufgebaut, dass sie sowohl Einsteigern als auch ambitionierten Athleten einen klaren Mehrwert bieten.

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LEA describes the state in which the energy remaining for the body after subtracting exercise energy expenditure is insufficient to maintain all vital physiological functions.

Formula:

EA (Energy Availability) = Energy Intake – Exercise Energy Expenditure} / Fat-Free Mass (FFM)}

• LEA: < 30 kcal/kg FFM/day
• Optimal energy availability: ≈ 45 kcal/kg FFM/day

RED-S (Relative Energy Deficiency in Sport) is a clinical syndrome caused by low energy availability (LEA). It affects multiple physiological systems and can significantly impact both health and athletic performance.

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For a precise video analysis, you need a waterproof camera and a helper. Please film yourself swimming Freestyle (Crawl) for at least 25 meters from these three angles:

• Sideways Above Water: Your helper walks along the poolside and films your entire body. This captures your breathing and your technique. Here, you should also include your forward look for orientation (sighting).
• Sideways Underwater: The camera is held parallel to you, approximately 30 cm (12 inches) underwater, to analyze your underwater pull and your body position (water line).
• Frontal Underwater: You swim toward the camera held underwater. This shows your hand entry.

Absolutely. We develop a comprehensive race strategy for the swim. This includes optimizing movement economy for long distances, specific drills for orientation in Open Water (sighting), and mental preparation for the starting crowd and the transition to the bike (brick training), all tailored specifically to you as a long-distance athlete.

No. We start exactly where you are. For beginners, the focus is initially on overcoming anxiety, learning the breathing technique, and mastering the fundamental Freestyle (Crawl) skills. For advanced athletes, the focus is on pace, efficiency, and specific race preparation.

Progress is individual, but thanks to the personalized coaching and the targeted Freestyle (Crawl) technique optimization, most athletes notice tangible improvements in efficiency and endurance after just a few weeks. Our goal is to provide you not only with more speed, but above all, a more energy-saving and confident swimming style.

We train in various swimming pools in Berlin, Potsdam, and the surrounding areas. Upon request, and especially during race preparation, we integrate Open Water training—for instance, in the Müggelsee, Krumme Lanke, or Schlachtensee—to optimally prepare you as an athlete for the specific conditions of your triathlon. The exact location is discussed individually. For long journeys on our part, we charge a travel flat rate.

Once you have submitted your recordings, we will analyze your video in detail (Freestyle technique, body position/water line, sighting) and evaluate it together with you. We will also jointly develop measures to address the identified shortcomings in a structured way, ensuring you are optimally prepared for your next race.

The training is aimed at triathletes of all performance levels in Berlin. Whether you are a triathlon beginner looking to overcome the fear of water and master the basic technique, or an ambitious athlete wanting to improve your Freestyle (Crawl) technique and become significantly faster – we tailor the 1:1 coaching exactly to your goals.

Freestyle swimming is challenging because it requires complex coordination of arms, legs, and breathing, a stable body position and core, and is physically demanding since all major muscle groups are involved.

The kick usually follows a 6-beat pattern per arm stroke, as recommended by the DSV. Depending on individual efficiency, a 2-beat or 4-beat kick can also be appropriate.

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The arm movement in freestyle swimming can be divided into three phases: entry and catch, pull and push, and recovery. A high elbow is important, the arm should stay extended, and the force should be primarily directed backward through the water.

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Water often enters the nose in freestyle swimming when the head is lifted too far during breathing or when exhalation underwater is uncontrolled.

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The most common mistakes in freestyle swimming are holding the head too high or too low, having an unstable body position in the water, uneven arm rotation, weak elbow positioning, interrupted or inefficient leg movements, and an incorrect breathing rhythm.

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The greatest risk is overtraining, as the weekly volume is extremely high (as is often the case in triathlon). Consistent recovery and adhering to the easy 80% of training time are essential to avoid injuries.

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For peak performance, Double Threshold training is effective. For most recreational athletes, it is advisable to start with one high-quality threshold day per week (e.g., cycling in the morning, running in the evening) and to strictly control the intensity.

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When cycling, power (watts) is the best alternative. The threshold zone is typically trained at 85–90% of your Functional Threshold Power (FTP). This roughly corresponds to a lactate target range of 2.5 to 4.0 mmol/L.

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The 80/20 principle refers to time, not distance. 80% of the total training time (swimming, cycling, running) is spent in the easy zone (LIT), while 20% of the time is spent in the intense threshold sessions (Zone 2/3).

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No. The core principles (80/20 and targeted threshold training) are relevant for every ambitious endurance athlete. However, the Double-Threshold days must be adapted to one's own training volume and recovery (e.g., only once a week or only one session per day).

No. Although lactate measurement is the scientific foundation of the method, amateur athletes can also control the principles using heart rate (e.g., $85% of maximum heart rate) or the subjective Rating of Perceived Exertion (RPE 6-7) scale to hit the threshold zone.

Double Threshold describes performing two separate threshold training sessions (e.g., interval training) on the same day, often one in the morning and one in the afternoon. This maximizes the training stimulus in the optimal intensity range (2.5–4 mmol/L lactate).

The most important principle is Double Threshold Training, which involves twice-daily threshold training (under strict lactate control). It allows for a higher volume of training close to the lactate threshold, which significantly improves endurance performance.

Yes, our running coaching also takes nutrition into account. Simon is a certified sports nutritionist and will support you in optimizing both your race-day fueling and your everyday diet.

You’ll often notice the first improvements after just a few weeks. However, with long-term coaching you’ll benefit most from steady, continuous performance gains.

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Yes, our online coaching gives you individual training support no matter where you live. Using digital tools, we can coach you just as effectively as in person. At the same time, close communication and honest feedback are extremely important to us.

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An experienced coach will specifically guide you in preparing for a half marathon or marathon. With structured training plans, regular feedback, and nutrition advice, you can achieve your best time in a planned and systematic way.

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Yes, beginners especially benefit from a running coach, as common mistakes can be avoided, motivation remains high over the long term, and injuries are less likely.

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The cost of professional running coaching varies depending on the scope and level of support. With us, you get a transparent model tailored to your goals and budget.

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The cost of professional running coaching varies depending on the scope and level of support. With us, you get a transparent model tailored to your goals and budget.

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Philip is a physician in sports medicine at Charité and a licensed coach. He has also been active in competitive sports for many years – first in swimming and now in triathlon. Simon is a sports scientist, certified sports nutritionist, and experienced competitive runner. Together we bring both medical and scientific expertise into our coaching.

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Both beginners and experienced runners benefit from a running coach. A coach helps you avoid mistakes, improve your performance, and make the most of your training time.

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Yes. As part of our triathlon coaching, we integrate nutrition, race-day fueling, and recovery strategies to support your performance in the best possible way.

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You’ll often notice initial improvements within just a few weeks. In the long run, you benefit from sustainable performance gains, more efficient training, and better race preparation.

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Yes, our online triathlon coaching offers personalized training from anywhere. With digital tools, we support you just as effectively as in person. For us, open and approachable communication is key.

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Yes. An experienced triathlon coach keeps an eye on the bigger picture, structures your training, and analyzes your races together with you.

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Yes, beginners benefit enormously. A triathlon coach helps you avoid mistakes, stay healthy, and build a solid foundation for your first races.

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The cost of professional triathlon coaching depends on the scope of support. We offer modular packages that are tailored to your specific needs.

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We combine medical expertise with sports science knowledge and continuously reflect on our methods. As triathlon coaches, we adapt training individually, account for different performance levels, and understand both the athlete’s and the coach’s perspective.

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Philip is a physician in sports medicine at Charité Berlin and holds the Triathlon C-License. Simon is a sports scientist, certified sports nutritionist, and professional triathlete. Together we bring medical, scientific, and practical expertise to our triathlon coaching.

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Triathletes of all levels benefit from having a coach. Beginners avoid common mistakes and develop a better body awareness, while experienced athletes discover untapped potential and break through performance plateaus. A triathlon coach also ensures your training time is used as efficiently as possible.

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Absolutely. The plans are intentionally flexible. If, for example, you don’t have access to a pool or need to reschedule a workout, you can easily adjust within the week to fit your situation.

Yes. The sessions are clearly structured: you’ll get precise instructions on duration, intensity (pace, heart rate, or RPE), intervals, and rest periods. That way you always know exactly what to do. Intensities are automatically based on your personal threshold.

These training plans are structured templates designed to reduce mistakes and lower your mental load. Personal feedback or individualization isn’t included, but if you want tailored coaching and support, just reach out to us!

For getting started, the basics are plenty: running shoes, a bike, swimwear. If specialized gear would really make sense, we’ll let you know before you start the plan.

Our plans are designed to fit into your life. If you miss a workout, that’s no problem, most sessions can be swapped around during the week. What really matters is long-term consistency, not perfection every single day.

Yes and no.
For a truly effective collaboration, we work with contracts that run for one season (= 10 months). At the end of this term, the agreement will automatically renew for another season unless you cancel in due time.

If you are planning a significantly shorter season or wish to join midway through your current one, we can waive the minimum term. In this case, a one-time onboarding fee of €199 will apply.

Yes and no.
For a truly effective collaboration, we work with contracts that run for one season (= 10 months). At the end of this term, the agreement will automatically renew for another season unless you cancel in due time.

If you are planning a significantly shorter season or wish to join midway through your current one, we can waive the minimum term. In this case, a one-time onboarding fee of €199 will apply.

Yes and no.
For a truly effective collaboration, we work with contracts that run for one season (= 10 months). At the end of this term, the agreement will automatically renew for another season unless you cancel in due time.

If you are planning a significantly shorter season or wish to join midway through your current one, we can waive the minimum term. In this case, a one-time onboarding fee of €199 will apply.

Yes and no.
For a truly effective collaboration, we work with contracts that run for one season (= 10 months). At the end of this term, the agreement will automatically renew for another season unless you cancel in due time.

If you are planning a significantly shorter season or wish to join midway through your current one, we can waive the minimum term. In this case, a one-time onboarding fee of €199 will apply.

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We live and breathe endurance sports – both on and off the course.
Alongside our own athletic careers, we have always worked professionally in the world of sports:

• Philip – physician and certified DOSB C-level triathlon coach
• Simon – certified sports nutritionist and sports scientist

With Enduure, we offer not only science-based coaching but also build a community of like-minded athletes who train, learn, and grow together.

Yes and no.
For a truly effective collaboration, we work with contracts that run for one season (= 10 months). At the end of this term, the agreement will automatically renew for another season unless you cancel in due time.

If you are planning a significantly shorter season or wish to join midway through your current one, we can waive the minimum term. In this case, a one-time onboarding fee of €199 will apply.

To help us plan events more effectively, we kindly ask that you register for each event you wish to attend. Registration is handled via our Strava Club. If you’d like to join spontaneously, that’s usually fine—however, please note that athletes who have registered will have priority. For certain events, especially seminars, coaching sessions, etc., registration may be mandatory. This will be clearly indicated on the event page.

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General Rules

• Mutual respect is the foundation of every session—regardless of performance level or experience.
• Fun comes first. There are no winners in our group sessions—everyone starts and finishes together.
• Participation is at your own risk. No unnecessary risks—everyone should get home safely.
• Consideration for others is essential—no one is “too slow,” and no one is left behind.
• Follow the coaches’ lead—they set the pace and route, and their instructions must be followed during events.

Group Runs

• Hand signals and clear communication are important when running—for example, to indicate obstacles or changes in direction.
• Pacers set the pace and structure—they are not to be overtaken.
• Participants must ensure they are visible (e.g., reflective clothing or headlamp in low-light conditions).

Group Rides

• Traffic laws must be followed without exception.
• Helmets are mandatory—no helmet, no participation.
• Ride no more than two abreast—and only if traffic conditions allow.
• Single file immediately in case of oncoming traffic, narrow roads, or poor visibility.
• Hand signals and early, clear communication are mandatory—especially when braking, turning, or pointing out hazards.
• Each rider is responsible for bringing their own repair kit, food, and enough fluids—self-sufficiency is part of the sport.
• Visibility is essential: in low light, darkness, or poor conditions, front and rear lights must be used.

Unless stated otherwise on the event page, our events (especially group runs and rides) are free for everyone. We look forward to spending a great time with you! Prices for other events can be found on the respective event pages.