Jul 06, 2022

Head, nutrition, Ironman: triathlete Sven Wies explains his sport to us

3.86 kilometer swim. 180.2 kilometers of cycling. 42.195 kilometers of running. Right after each other. Often in scorching heat. Always at the limit. What drives a person to take on this challenge? We asked Sven Wies these and many other questions. The triathlete was currently preparing for the Ironman Frankfurt 2022 (the European Ironman Championship) on June 26th. – and still took the time to teach us about his sport and his passion.

We talked to Sven about mental strength and the right diet, how to get started with long-distance triathlon and what tips the expert has for beginners and advanced riders. Before we let the Iron Man have his say, let's take a closer look at his favorite pastime. One of the toughest endurance events for triathletes: the Ironman.

Four kilometers: Triathletes swim what others walk.

@sven_wies_traithlet

The Ironman: sport made for superheroes

Everyone knows the term, many endurance athletes dream of taking part in the Ironman Hawaii. But what exactly is the Ironman? First of all, a long distance triathlon. Whether Ironman Frankfurt or Ironman Hawaii: Here it's all about the full miles.

3.86 kilometer swim
180.2 kilometers of cycling
42.195 kilometers of running

One after the other, mind you, without breaks (if things go well). The Ironman distance is also called ultratriathlon for a reason. By the way, the whole thing was thought up by a US Navy commander named John Collins. In 1978, after an endurance competition on O'ahu (one of the main islands of Hawaii), a few participants argued about which athletes were the fittest: swimmers, cyclists or runners. He suggested combining the island's three major competitions into one major event. The bike route was shortened by 3 miles so that the bike race could start directly at the swimming finish - and the Ironman competition was complete. Its origin story also explains why the annual world championships take place in the beautiful US state (although today on the main island of Hawaii and no longer on O'ahu).

If that's too much for you, you can try Ironman 70.3 first. The number here describes the total miles to be completed. Expressed metrically, these are the following for middle-distance triathlons:

1.9 kilometer swim
90 kilometers of cycling
And 21.1 kilometers of running

If you now look at the fact that the Olympic distance is 1.5 kilometers swimming, 40 kilometers cycling and 10 kilometers running, it becomes clear: Ironman distances are really made for superheroes. Absolute fitness, great mental strength and optimal care are necessary to reach your goal here. Not to mention the top places or a victory...

Sven with medal: 15th place at the Ironman African Championship 2022.

Photographer: Ricco Hoffmann

Sven Wies: a triathlete from the start

There are people for whom the statement that they were born for something is really true. Sven, born in 1987, took part in his first children's triathlon at the age of four, after crossing the finish line with his dad a year earlier. The current father of two boys regularly competed in children's triathlons until he was eleven, before he became more and more drawn to the water. Sven was a competitive swimmer until he was 14 and even took part in the German 100 and 200 meter freestyle championships. What followed: water polo. 12 years at the highest level, first Bundesliga for Duisburger SV 98. That worked until 2016, then triathlon took over completely.

In 2017 he teamed up with his current coach Sven Imhoff, and in 2018 he ran the long distance for the first time in Barcelona, including qualifying for the Ironman in Hawaii. In 2019, Sven came eleventh in all age groups, came fifth in his age group and was the tenth best German overall at the Ironman World Championships in Hawaii. The logical consequence: The Münster native has been a full-time triathlete and trainer since 2020, and he has had a professional triathlon license since 2022. A triathlete who needs to know will now tell us how to prepare for an Ironman, what the sport is all about, what role the mind plays and why nutrition is so crucial:

The reward for the effort: the view.

@sven_wies_traithlet

Hello Sven! How do you actually start with triathlon or Ironman if you don't come from endurance or competitive sports?

Very slowly. First build up your fitness and ideally start with a normal distance, i.e. with 500 to 750 meters of swimming, 20 kilometers of cycling and 5 kilometers of running. And then slowly increase it. The important thing is that you have fun with it and don't get too stubborn.

What about the costs? Swimming suit, racing bike, running shoes, it all comes together, right?

In any case. Before you fully commit to the Ironman or triathlon, be sure to borrow a racing bike from friends or a specialist shop and take it for a test ride. Start small when it comes to swimming suits or running shoes. Otherwise you'll buy everything new and expensive and then in the end it won't be for you at all.

If I know that triathlon is something for me, is it best to prepare for the Ironman in Hawaii and Co. on my own?

If you really want to get more serious about this, I recommend finding a training partner or even a club. Training with like-minded people and being able to get new tips and motivation at any time is worth its weight in gold. By the way, also for everyone who didn't immediately set Hawaii as their destination.

Where does a newly qualified triathlete in Germany go for their first competitions?

My tip are the smaller competitions such as the triathlons in Krefeld or Xanten. Most of the time these events are much more informal. That's what made triathlon so attractive to me in the beginning. These events are also family friendly and spectator friendly.

Those who take part in the Ironman or the big triathlons are best physically fit. But what about mental fitness? How important is it for triathletes and iron people?

Very important. In my opinion, mental fitness makes the difference between a good and a very good athlete.

What does mental endurance and strength mean to you?

If I can motivate myself to achieve my goal even in difficult times or situations. This is mental fitness. I especially notice this when I have to struggle to train or when it's difficult. This can be tough, especially in winter. Or running in the rain. Or when you're on the roller (editor's note: like a treadmill for racing cycling) and the indoor trainer in the garden shed for several hours.

Do you have an example from your career where mental fitness made the difference?

I wanted to start walking at the 2021 Ironman World Championships 70.3 in Utah. Didn't want to walk anymore. I then imagined a picture of my youngest son because he suffered the most from my absence. And told myself that I had to go through with this for him now.

Is there a way to train mental fitness?

Secure. When you pick yourself up again after setbacks, it makes a difference. You become mentally stronger. Anyone can win, but getting back up after defeat is something different. I also recommend always training a little outside your comfort zone. Find challenges. A specialized mental coach can of course also do a lot for you, especially if you want to do triathlon professionally.

What you do uses an incredible amount of energy. How important is nutrition to you as a triathlete?

Extreme important. You can feel whether you have eaten well, especially during exercise, but also during rest phases and recovery days.

What are your golden rules when it comes to nutrition for an Ironman or triathlon?

Please no short-term diets. It is better to change your eating habits in the long term and sustainably than to go on a diet and then gain weight again after the diet. A balanced diet is key for triathletes. You can listen to your body. If I feel like pizza, then I have pizza.

And what about drinks, snacks and supplements for triathlon? Which Dextro Energy* products do you use?

The Dextro Energy* Liquid Gel especially for harder interval runs. Preferably the Black Currant flavor for the sodium and the Cherry flavor for the caffeine. The Dextro IsoDrink and Dextro IsoFast are always with me when swimming and cycling, and I also like to take the Dextro muesli bars with me when cycling. For particularly hard cycling sessions, Dextro BCAAs are added to the cycling bottle and for long and loose sessions a few Zero Calories° tablets are added . On warmer days they also like to go in between. Otherwise, delicious Energy* Gums whenever possible. Also Cream'n Crunchy bars or Protein Crisp bars for small hunger or as sweet snacks. And Immunfit°° Direct every day.

Dear Sven, thank you for the interview! You have the last word:

Have fun with what you do. And don't forget: you do triathlon for yourself. Not for others or social media.

A man and his bike. Triathlon is a lot in your head.

@sven_wies_traithlet

The best tips from professionals for beginners and advanced users

Triathlete and triathlon coach Sven has put together a few really good tips for beginners and advanced riders that can help you gain a foothold in the Ironman or triathlon - or really get started.

Don't buy everything straight away, do one or two triathlons first and see if you really enjoy it.
It is better to first invest in a bike fitting, aero fitting (aerodynamic optimization of the athlete and equipment) or a running analysis than in expensive material.
A sprint distance or folk distance is also a triathlon. Don’t let anyone convince you that only an Ironman or the long distance is a “real” triathlon.
Practice the changes! You can lose a lot of time there, which you then have to make back by running and cycling!
Get an overview: In the transition area before your competition, calmly walk the paths from the swimming to the bike and to the bike climb. Also from the bike descent to the changing place and then to the running exit. When you're competing, you're busy with other things. Then you quickly forget where you're going. Ideally, there is a prominent place (loudspeaker/flag) where you can orientate yourself. This way you can quickly find your changing spot.
Find stronger training partners! This makes you faster and is usually more fun.
You get faster when you recover. Don't underestimate the rest phases and recovery days.
If you are sick, leave out the unit. It's better to take a break for a day or two and then train fully again than to continue training when you're exhausted and then end up lying really flat or, in the worst case, getting myocarditis.
Pay attention to your nutrition during competition. Don't train for six or more months for day X, spend a lot of money on registration and equipment and then save on gels, bars, etc.
Train with your competition nutrition so that you know how it works for you under what conditions and whether it is tolerable under tough loads.

*Contains carbohydrates.

° Applies to the prepared drink.
°° Vitamin B6, B12, C, folic acid, zinc, selenium and iron each contribute to the normal function of the immune system.
A varied, balanced diet and a healthy lifestyle are important.