Meet our Gold Coach Ole Srocke

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This Interview is with our Gold-Coach Ole Srocke, runner and triathlete. Read about his running background and get his advise.

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Tell us your personal running story.

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I was 19 years old when one day, as I was doing an easy jog in Lüttich, I incidentally met Alemitu Bekele, who was a Belgian marathon champion at that time. So we ran a view kilometers together. When I arrived at home, completely exhausted but happy, I entered for the Hamburg marathon 2010. Alemitu had said to me: «This will not be your last marathon…» ! How right she was. After Hambur 2010, 11 marathons, numerous fun runs over 5, 10 or 21,1km and a few triathlons followed.

What has been your favourite running experience so far?

Sun, 4th place and a lot of fun at the Freiburg marathon 2014 in the home of my choice.

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What is your next goal? How do you prepare for that? 

The Freiburg marathon 2017 and the Challenge Roth 2017 (long distance triathlon). Preparation for that? The best way ist to just enjoy training and to look forward to it!!! Hence, in winter: a lot of base training in the water and long runs, as well as a few tours on the mountain bike in order not to lose the feeling for cycling. As from January/February, the real marathon preparations start, thus: running, running, running. As from April then, more cycling is on the plan. I do tours in Black Forest, in the Vosges mountains and in the Rhine plain, as well as superb runs and a couple of short distance triathlon competitions.

What is your favourite type of training?

I actually like all kinds of running. I love long runs because you can do them easily without pushing too hard. My favourite session on track is 20x400m with 200m easy jogging.

Which is your personal piece of training advice that you can share with us? 

This sure is no secret but in order for training to work you need to really be into it! Look forward to your training, enjoy training WHILE training, and be happy about having trained AFTER training. And in those cases where I am not keen on training, I simply look forward to AFTER training!

Do you have any ritual which you do before a competition? 

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Every competition is different, which is why I always listen to my head and body before a competition and try to figure out what I need that specific day. And then I do it.

Which is your personal piece of competition advice that you can share with us?  

Don’t make yourself go crazy. Any doubts about your shape or training before competitions? All in your head. Three days before the competition your foot starts hurting? Just in your head. Stay calm. And go out and show what you can in the competition!

Do you mind your nutrition?

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Yes. During base training low carb works very well form me (carbohydrates only via fruit and vegetables). Favourite meal: Fresh fruit with linseed, grated vanilla and a bit of stevia.

What is your favourite running brand? 

ON Running.

What was a special moment for you as a running coach/ Gold coach? 

When the first runner I ever coached beat his marathon target time by 20 minutes.

Why should a customer book you as a Gold coach?

Simply because I enjoy training and supporting you to reach your goals. Book here Ole as your Gold coach.

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Download on Garmin watches

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Running.COACH is constantly developing. All owners of a Garmin watch can now profit from a direct download of our trainings onto their watch. 

Up to know, the trainings could be transferred from the watches to running.COACH. This data is important for the analysis of the trainings done by running.COACH (dynamic updates). You can now even transfer planned sessions in the future directly to your watch by only a few clicks. You can find the download button in the detailed view of the training.

 

The instructions for setting up the function can be found here.

running.COACH: Dynamic Updates

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Our online training plan is now even more individual and dynamic: Here, we present you the most recent updates in running.COACH at one glance.

Rehab plan

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The running.COACH training plan is now even more individual. If you are unable to conduct a session due to injury or illness and you have to cancel it, running.COACH now registers that. You are then presented a rehab plan, which considers the break from training. By the way, the plan also registers lows in motivation and mental/physical state. It is a necessary precondition, however, that you log your trainings correctly. Nevertheless, running.COACH does not change anything without your confirmation.

Automatic heart rate adjustments

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The running.COACH analyses your trainings as well as your heart rate zones in training. Does your heart rate not coincide with the values you entered in the settings at the very beginning, the program suggests an adjusted heart rate setting. However, nothing will be changed without your approval.

Dynamic adjustment intervals and middle pace

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In order to plan your training, the running.COACH considers your performances in your trainings. It analyses your trainig data from the key sessions (intervals and middle pace sessions). If you constantly run a bit faster than recommended over a longer period of time or if you always run a bit slower than the suggested pace, the program proposes the according adjustments. This ensures that you always train at the optimal pace for you. However, no changes will be made without your approval.

Are you not yet using the running.COACH? Try it out and register! If you enter the code RCFREE16 when entering, you can test running.COACH for free for 30 days.

 

Meet our Gold Coach Ueli Bieler

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This Interview is with our Gold-Coach Ueli Bieler, runner and triathlete. Read about his running background and get his advise.

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What reputation and importance does running have in the country that you live in? 

In an international comparison, Switzerland is a country with many runners. About 20% of the Swiss population runs regularly. Furthermore, ever more of those people run a considerable amount (several times a week).

Tell us your personal running story.

Until the age of 20, I mainly played football and other ball sports. However, we only ran a maximum of 5km per training session. My good endurance rather stemmed from long hikes. I have always been to the mountains a lot and I have always enjoyed it. I only took up running when I moved to Zurich for my studies at the age of 21. I did my first running trainings with the ASVZ (Academic Sports Association Zurich). Two years later I already completed my first long distance triathlon (Ironman Switzerland 2003).

What has been your favourite running experience so far?

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My best running memory so far is from the Berlin marathon 2015. I had already run 9 marathons before. However, I ran most of those previous marathons at the end of the triathlon season, without serious preparation, whereas at the Berlin marathon 2015 I had the clear goal to achieve a new personal best. I specifically prepared for it together with 9 other runners on my squad (TV Oerlikon) for about 8 weeks. All of us were successful. I achieved a new personal best with 2:34,12 and Christian Kreienbühl even managed to qualify for the Olympics in Rio with his time.

What is your next goal? How do you prepare for that? 

After the Powerman Zofingen is my next goal the Ironman Hawaii. I am thus taking part in two official World Championships in long distance within 5 weeks. In addition to that, the Ironman Switzerland took place 6 weeks before the Powerman Zofingen. I am testing something new this year, trying to keep myself in competition mode for 11 weeks in a row. I have planned a competition every fortnight. A lot of recovery and only a couple of shorter, tough training sessions are planned for in between.

What is your favourite type of training?

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Ueli at Glacier 3000 Run in Switzerland

My favourite kinds of training are long mountain runs – I sometimes do them as training competitions. I really enjoy being in the mountains and I like technically challenging terrain.

Which is your personal piece of training advice that you can share with us? 

Something which is being neglected by a lot of runners: breathing. You should breathe deep down into your belly when running. It should feel as if you were filling your whole belly with air. You can practice this anytime and anywhere. Training my breathing has helped me a lot to improve in running: I am now able to run more relaxed even in competitions and at a high intensity.

Do you have any ritual which you do before a competition? 

I like warming up a little longer than others, although I keep it very easy. Before a half marathon I would usually warm up about 20 minutes at 6min/km, followed by a couple of quick accelerations.

Which is your personal piece of competition advice that you can share with us? 

This is very individual! Each runner needs a different piece of advice for a competition. However, a good pacing makes sense for everyone. Especially beginners tend to start off too fast. One should think about what distance one will be able to keep for the whole race and one should keep the pace as steady as possible right from the beginning.

Do you mind your nutrition?

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Ueli’s Kitchen!

I know a lot about sports nutrition and I have been following what’s happening in the field of nutrition science for many years. Nutrition is important for athletes, but you don’t need to complicate things. If you stick to the most important rules, you can achieve a lot without too big an effort. My diet is varied and healthy, but I keep it simple. I don’t take any supplements.

What is your favourite running brand? 

I don’t have any favourite brand. Running shoes are most important however. I use about 10 different pairs of shoes from 10 different brands – depending on the situation and the type of training.

What was a special moment for you as a running coach/ Gold coach? 

I am always very happy when one of the athletes I am coaching works for a specific goal… and then achieves it.

Why should a customer book you as a Gold coach?

Because of my experience. Especially on longer distances. I have been working for running.COACH for 10 years now and I have organised more than 1500 running trainings, as well as a lot of training camps. Furthermore, the 10 marathons and the 20 long distance competitions (duathlon/triathlon) that I’ve taken part in, have left me with a lot of competition experience.

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