Triathlon training

My path to Ironman

Pushing yourself to the limits physically and mentally: That's what one of the toughest triathlon competitions in the world is all about - the Ironman. Model André Hamann, known, among other things, for “Dancing on Ice”, also wants to take on the challenge. What is important when preparing for a triathlon, which Iron Man discipline inspires André the most respect and what tips does he have specifically for triathlon beginners? Find out here!

Even experienced marathon runners think twice before taking on the really big challenge – the Ironman. This so-called long-distance triathlon took place for the first time in Hawaii in 1978 . Included …

• Participants swim almost four kilometers,
• cover a total of 180 kilometers by bike and
• complete a marathon run of more than 42 kilometers.

Model, influencer and co-owner of the jewelry brand Haze and Glory André Hamann, who has almost a million followers on Instagram , also wants to test his limits - at Ironman 70.3. This variant of the world-famous competition is a little tamer than the classic Ironman, but it is still anything but a walk in the park.

Because: In the Ironman 70.3 you swim almost two kilometers, cycle 90 kilometers and run more than 21 kilometers. In the interview, the Oberhausen native, who now lives in Hamburg, is preparing for this challenge and what tips he has for triathlon beginners .

The 34-year-old André Hamann has made numerous TV and advertising appearances - including a guest appearance in the eleventh season of "Germany's Next Top Model". Now he is preparing for the Ironman with intensive long-distance triathlon training.

@andrehamann

Hello Andre! You say that you finally want to challenge yourself again by taking part in the Ironman. What do you normally do when you're not training?

A lot of my life actually revolves around my loyal companion – my dog ​​Duplo, who often supports me when I run (laughs). When I'm not busy with my dog, I of course have my jewelry company Haze and Glory, which is represented in Bali and Berlin. Apart from that, a lot of my life revolves around sport. This may be because my friends are mostly sports enthusiasts.

What sport do you do?

We go swimming, running or cycling together. Of course we also do other things together – go out to eat and so on. But even when we're not playing sports together , we talk about it a lot. Maybe you can already tell: we are quite active.

Have your friends convinced you to take part in the Ironman?

No, there are actually a few things behind this decision. For example, at the beginning of last year I had bursitis in my shoulder. That's why I had to take a break from sports. That was really painful, despite cortisone injections.

That sounds unpleasant. How did this inflammation come about?

Ultimately, it has built up over the years. I don't know for sure, but incorrect or overloading during training could also be behind it. I also did yoga , but in the end I just didn't stretch enough - I do that much more often now. Before that, I was in the gym for a long time and did strength training regularly . Suddenly I couldn't stand all the pumpers there anymore - even if that might sound mean.

Additionally, my then-girlfriend and I broke up around the same time. That also upset a few things for me. At that point my body simply reported itself and drew a line.

So a real upheaval situation...

Yes. And ultimately, at this point in my life, I was bored with a lot of things. I lacked a goal and inspiration. I was just looking for a new challenge for myself. Then I met a few new people, like my physiotherapist Tobias Puck, who rides his bike a lot. His girlfriend was active in long jump for a long time. These “new people” gave me the impulse to just try something different. This is how I decided to take part in the Ironman. Although: The Ironman 70.3 is only a “half” Ironman.

... which is still very challenging!

In any case. But my big goal is actually: I want to be really fit. The triathlon or the Ironman gives me the drive to achieve this goal. I'm turning 35 this year and I have the feeling that pumping is more for those in their 20s. By my mid-30s I want to be at the best level I've ever been at. I just want to feel completely comfortable.

Are you completely finished with strength training?

No. I continue to go to the gym and train with weights - cardio and strength training don't have to be mutually exclusive. But the weights I lift now are lighter. My goal is not the one that 90 percent of gym-goers have: just to look good. I just want to feel good. And this “just lifting weights” no longer fulfilled me.

What do you particularly like about the Ironman?

First of all, you have the opportunity to run with the professionals. Otherwise you'll never be able to run with football or basketball professionals. This is a unique opportunity. Of course, the spectators also push you. Running is actually an individual sport, but you are still in a large group. And you can easily understand what the other participants are going through while running, cycling and swimming.

In the Ironman 70.3 you swim almost two kilometers, cycle 90 kilometers and run more than 21 kilometers - a huge challenge. Which of these three areas do you have the most respect for?

Of course: swimming (laughs).

Okay, the answer came straight out of the box. Why is swimming particularly challenging for you?

Most of us have been cycling over and over again since we were little. Running too. When it came to swimming, I had to start all over again and learn the technique again. You won't master swimming technique within two to three months. That takes time. I would say it takes two to three years until the technology is in place. I have a lot of fun with it - but it's just new territory for me, in contrast to running, which I've been doing regularly for a long time.

As an experienced runner, have you ever completed a triathlon?

This is my first. I have always been a runner and have run half marathons several times. I ran my first one six years ago in Oberhausen, around the corner from my parents. And I even completed it in an hour and 48 minutes - that's pretty good for the first time, especially without ever really training for it. I regularly ran 13 or 14 kilometers, but never had a training plan. I just tried it and it worked. Afterwards I felt really good because I knew I had achieved something.

And how do you prepare for your “final challenge”, swimming?

I have a coach, Borja Perez, who is also a friend of mine. He is extremely experienced and has been a trainer for 14 or 15 years. He also creates training plans for me. As a triathlon beginner, they help me a lot to prepare for the Ironman.

What does a training plan look like?

Today I have an hour of running ahead of me. Tomorrow we have an hour and 15 minutes of cycling. The day after tomorrow I'll swim 1,500 meters and then run for an hour. I currently train every day - except Mondays, which is my rest day. My coach plays a big role in keeping me on track. And he is also a very good swimmer. We go swimming together once a week and he helps me a lot in developing my technique. That will be our main focus in the next three months: technology, technology, technology. Nevertheless, of course I not only train with my coach, but also a lot on my own.

Let's be honest: Even when you train alone, is your motivation always top?

There are always days when you are in a better mood than others. But tracking my progress based on my training plan really motivates me. Of course, the mindset also has to be right. And I listen to a lot of music while training – it really pushes me.

Exciting! What kind of music are you playing?

Depending on your mood. But actually I'm a metal kid. For example, I really enjoy listening to the band “Bring Me the Horizon”. When I go out and hear “my song,” something builds inside me. Metal just makes me really want to workout.

Do you have an iso drink with you during triathlon training or do you also use gel, carbohydrate bars or salt tablets when preparing for the Ironman?

Before training, I put Zero Calories ** in my water bottle and then take it with me. This helps me balance my fluid and electrolyte levels***. Meanwhile, I use Liquid Gel and the Energy* Bar from Dextro Energy*. Your glucose levels are very low when running and cycling, so your body needs energy, which gels and carbohydrate bars provide. Nowadays I really have to have gel with me because it just makes me feel safer in the jersey. I know that if I have this with me, the training will be good. Purely a matter of your head. After training I treat myself to a protein bar . I really like them and are a good alternative to sweets.

In your opinion, what are the chances for beginners who want to take part in an Ironman - even if it's only half an Ironman?

Half an Ironman is a big challenge - but I think you can handle it well if you exercise regularly. Of course you have to have a certain level of fitness. Anyone who does sports, can run, cycle and swim can do half an Ironman.

Then the question is probably how long you can do it, right? You say that you want to complete the Ironman in a “dream time”. What time have you planned?

Exactly. So, my first goal is: I want to create it at all. My dream time is between five and five and a half hours. That's quite ambitious. Especially given the fact that I don't give my full effort during triathlon training and only give about 70 to 80 percent. If I always exhausted myself, I would lose my rhythm.

This happened to me recently: I overdid it while running and had extremely sore muscles afterwards that I couldn't train for three days. This is inconvenient in the middle of triathlon preparation. Giving your full 100 percent in the competition will be exciting.

What happens if you don't reach your desired time? Would the Ironman topic be over for you straight away?

Absolutely not – I’m ambitious. Even if I don't make it, for whatever reason. I want to run a big Ironman by my 40th birthday. That would be my dream. Because you are actually only a real Ironman if you have achieved a big one. So the competition coming up this year is actually just a stage on my journey. I definitely advise beginners: stick with it, just give it a try. Start running and see how it feels for you.

Thank you very much for the exciting conversation, André – and good luck with the Ironman!

 

* contains carbohydrates

** applies to the prepared drink

*** Magnesium contributes to electrolyte balance.

A varied, balanced diet and a healthy lifestyle are important.