Case study: How a teacher & amateur became pro at the AGE of 40 and World Triathlon Champion

Balancing Life, Family, and Sport: The Transformation of a Teacher and Mother into a Triathlon World Champion

Steffi, 39 years old in 2023, is an inspiring example of balancing elite-level athletic performance with family and work commitments. A mother of three young boys, she often had to train creatively to fit her busy schedule. Throughout the winter and spring of 2022/23, all her outdoor runs were done with a stroller, and many of her training sessions took place during her youngest son’s nap times. In addition to her athletic pursuits, Steffi works as a teacher, juggling the demands of her profession with her passion for triathlon.

In late 2022, Steffi approached me with ambitious goals: competing in the ITU Sprint World Championships in Hamburg, Germany, and the 70.3 World Championships in Lahti, Finland. These two events, just five weeks apart, required an expertly tailored training plan to help her excel at both.

Steffi’s Development: Late 2022 to 2023

When Steffi began training under my guidance, her performance diagnostic results highlighted key areas for improvement:

•Her lactate threshold 1 (LT1) was too low relative to her VO2 max, limiting her efficiency in endurance racing.

•Lactate clearance needed improvement, as did her metabolic flexibility.

•Her glycolytic power (anaerobic development) was too high, which could hinder efficiency in longer races.

Balancing Goals for Sprint and 70.3 Racing

The dual-race preparation required striking a fine balance between training priorities. For the sprint triathlon, the focus was on a high lactate threshold 2 (LT2) and VO2 max, as these are critical for short, high-intensity racing. LT1 is less relevant for sprints, where success depends on anaerobic power and aerobic capacity (VO2 max).

However, the longer the race distance, the more crucial LT1 becomes. In 70.3 racing, athletes perform just above LT1, where metabolic costs are lower, and fatiguing by-products are minimized. This efficiency is essential for sparing muscle glycogen and supporting a strong half-marathon run off the bike.

Communication Across Continents

Steffi lives in Southern Germany, 5,843 miles (9,394 km) and 8 time zones away from my base in the San Francisco Bay Area. Despite this distance, we established a highly efficient communication system:

•When I began my work in the morning, Steffi had typically completed her training sessions.

•Each morning, I reviewed her training results and provided detailed feedback and analysis via WhatsApp voice messages and comments on TrainingPeaks.

•Steffi, in turn, left comments on TrainingPeaks and brief updates via voice messages, which I reviewed conveniently during my workday.

This system allowed for seamless adjustments to her training plan and immediate responses to her progress or challenges.

Training Setup

Steffi’s training utilized a variety of tools and facilities, including:

•Smart trainer, power meter, heart rate monitor (HRM), and treadmill.

•A track and GPS for running.

•A 25m short-course indoor pool during winter and a 50m long-course outdoor pool in summer.

•A home gym for strength training.

Performance Diagnostics and Testing Insights

Steffi’s progress was carefully tracked using regular performance diagnostics, which revealed significant advancements:

Bike:

•Her LT1 improved from 125W in late 2022 to 198W in 2023, allowing her to ride faster while relying primarily on fat for fuel.

•LT2 improved from 211W to 235W, enhancing her ability to sustain high-intensity efforts.

•These improvements transformed her metabolic profile. In Lahti, she averaged 210W on the hilly bike course, completing the segment in 2:20h—just five minutes slower than the top professionals.

Run:

•In November 2022, a test at a local performance center revealed Steffi’s LT1 pace was 7:18/mile, while her LT2 was 6:33/mile.

•By August 2023, a week before the 70.3 Worlds in Lathi, Finland, and following her medal-winning performance at the ITU Sprint Worlds, a blood lactate test (BLT) I performed showed significant improvement.

◦LT1 pace: 6:52/mile

◦LT2 pace: 6:06/mile

These results showcased her enhanced aerobic efficiency and higher sustainable running speeds, critical for a strong half-marathon run off the bike in Lahti.

Bike blood lactate threshold tests

Run blood lactate threshold tests

LT1 represents the intensity at which the body transitions from using primarily fat for energy to increased carbohydrate use. It reflects your metabolic profile, metabolic efficiency, and aerobic capacity.

We were able to increase LT1 threshold pace significantly (4:36–>4:05/km) with aerobic conditioning training (Grundlagen-Ausdauer), which also helped to improve LT2 (4:06–>3:50/km), and V02max (new 5k PR !!).

LT1 pace dropped after a very intense race season (sprint, Olympic distance), however LT2 pace was successfully maintained.

Frequent high-intensity racing and training, particularly for sprint and Olympic-distance events, often prioritizes anaerobic and threshold efforts. This can lead to a decline in aerobic conditioning (LT1), as the focus shifts away from the sustained, lower-intensity training that supports aerobic development.

Over a 3-month period of racing and peak training, a drop in LT1 was observed, reflecting the cost to aerobic conditioning. However, thanks to consistent aerobic-focused sessions incorporated during this time, we were able to slow down what could have been a much steeper decline in LT1.

This highlights the importance of balancing high-intensity demands with regular aerobic base-building to maintain overall metabolic efficiency and long-term endurance performance.

Training Approach

To meet these dual demands, we:

Improved VO2 Max and Lactate Clearance: VO2 max served as the foundation for both sprint and 70.3 success. We worked on functional utilization (FU) to raise LT2 and bring it closer to VO2 max, enhancing Steffi’s ability to sustain higher power outputs. Simultaneously, we focused on improving lactate tolerance and clearance.
Reduced Glycolytic Power: For 70.3 preparation, it was vital to lower Steffi’s anaerobic development while maintaining her ability to tolerate high-intensity efforts.
Enhanced Metabolic Profile: The goal was to make Steffi faster and more economical by improving her fuel mix. We targeted higher wattages at LT1, enabling her to race efficiently on fats during the bike leg and conserve glycogen for a faster run.
Balanced Aerobic vs. Anaerobic Training: Striking the right balance between aerobic base-building (conditioning) and anaerobic development was crucial, especially given Steffi’s dual goals.

Additionally, the training plan considered her work as a teacher and family commitments, ensuring adequate recovery and minimizing stress while maximizing her performance potential.

Race Results and Achievements

Steffi’s dedication and the tailored training plan paid off with exceptional performances in 2023:

ITU Sprint World Championships, Hamburg:

Leveraging her improved VO2 max and LT2, Steffi excelled in the fast-paced sprint format, earning a medal against a competitive field.

70.3 World Championships, Lahti:

Steffi’s performance on the bike was outstanding, and she entered T2 with a commanding 10-minute lead over the runner-up. Unfortunately, disaster struck during the run when Steffi rolled her ankle on a steep wooden ramp, hitting the ground hard. Despite the pain and immediate recognition that something was wrong, Steffi displayed immense determination. With her significant lead, she managed to push through the run, finishing as the new 70.3 World Champion.

3. Pfänder Climb TT– Austria (2023/24)

In 2024, Steffi solidified her dominance in climbing time trials by winning the prestigious Pfaender Hill Climb, a 6km uphill race. Clocking an incredible time of 25:22 minutes, she averaged 295W, equating to an impressive 5.13 W/kg for the entire climb. This performance earned her also the STRAVA Queen of the Mountain title.

To put her achievement into perspective, Steffi outpaced Liane Lippert, a professional cyclist with the Movistar Team and 4th place finisher at the 2024 UCI Road World Championships in Zurich, by a staggering 61 seconds (Lippert’s time: 26:23 minutes). Steffi also improved her own 2023 time of 27:31 minutes by over two minutes, an extraordinary feat that highlights her remarkable progress.

While her run performance in Lahti didn’t reflect her true potential, it didn’t matter. A win is a win, and Steffi achieved her ultimate goal.

Elite Race results 2023

1st Half-Marathon Bludenz, Austria (4-30-2023)
1st 10km Bad Waldsee,Germany (5-20-2023)
1st Pfaender Climb TT,Austria (6-4-2023)
1st Bregenzer Triathlon Olympic Distance (6-18-2023)
1st Erbacher Triathlon Sprint (6-25-2023)
2nd AG ITU Sprint WC, Hamburg (7-14-2023)
1st ITU WC Team Germany (7-16-2023)
1st Ravensburger Sprint Triathlon (8-5-2023)
1st Janner Tri, Lustenau, Austria (8-12-2023)
1st AG 70.3 WC Lahti, Finland (8-26-2023)

Post-Race Season 2023

After essentially dominating every triathlon and bike race she entered in 2023, Steffi’s season was nothing short of extraordinary. Her achievements not only demonstrated her natural talent but also underscored the effectiveness of her focused and strategic training plan.

With the ITU Sprint World Championships medal and the 70.3 World Champion title under her belt, Steffi and I began discussing what could come next. A new challenge loomed on the horizon, one that would have seemed outlandish only a few years ago: taking the leap to compete as a professional triathlete.

Having coached other world champions, including Leanda Cave, I recognized Steffi’s immense potential. Despite her already remarkable success achieved on a relatively modest training volume, the data, race performances, and her natural progression suggested there was still room for improvement. With a slightly increased commitment to training, I was confident that Steffi could elevate her performance to new heights.

After careful consideration and a conversation with her supportive husband, Juergen, Steffi decided to embrace this new challenge and apply for her pro card. The journey wasn’t over yet—it was just beginning. Driven by the mindset that “if you don’t try, you’ll never find out what’s possible,” Steffi was ready to take on the next chapter of her triathlon career.

Looking ahead (2024 Season)

Steffi’s journey didn’t stop with her World Championship titles in 2023. She continued to excel in 2024, racking up impressive victories at multiple events, [2024 Race Results see below). Her most notable achievement came with her debut at the Ironman distance (European Championships) in Hamburg, Germany, where she posted an outstanding 4:29 bike split for the 112-mile (180km) course, ranking among the top 7 best bike splits across all IM pro events in 2024. She also broke the 9-hour barrier at the Hamburg Ironman, further solidifying her status as one of the most exciting athletes (rookie pro at the age of 40) in the triathlon world.

Just five weeks later, Steffi demonstrated her exceptional consistency by finishing Challenge Roth in 9 hours, again recording a fast bike time (4h35) , reinforcing her versatility and ability to perform across varied formats and distances.

As Steffi looks ahead to the 2025 season, we are filled with anticipation for what the next chapter will bring. With her dedication, progress, and commitment to pushing boundaries, there’s no telling how far she can go.

Pro/elite Race results 2024