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Jonas & Ines | Inside-Out Performance

@regulated_athlete

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Sleep · Energy · Gut · Body · Mind
For athletes & entrepreneurs
World rowing champion & sports scientist
↓ Find your blind spot. Free, 3 min.

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⚡ **¿DÓNDE ESTÁS PERDIENDO RENDIMIENTO ?
En Tata Bikes te invitamos a **LOST WATTS**, un workshop especial con Jonas Kilthau, campeón del mundo de remo, e Ines, campeona europea de atletismo.

Una hora para descubrir, aprender y compartir conocimientos sobre rendimiento deportivo, energía y cómo aprovechar mejor nuestro potencial.

🚴 Para ciclistas, gravel riders, runners y amantes del deporte.

📅 31 de octubre · 16:30 h
📅 7 de noviembre · 18:00 h

📍 Tata Bikes · Girona

**GRATUITO · SIN INSCRIPCIÓN PREVIA**

¡Ven, participa y comparte la experiencia con nuestra comunidad deportiva!

**Same bike. More possible.**

#TataBikes #LostWatts #TheRegulatedAthlete #GironaCycling #GravelGirona RunningGirona by @regulated_athlete

2014: rowing world champion.
2015: my body shut down on the ergometer.
I thought it had failed me. Today I know: it protected me.
On the outside, everything worked. Coach, plan, team, data. Nobody looked inside. Not even me.
Three months later I rowed 98 percent of my best. With half the training. That’s when I knew: I had missed a lever.
Today Ines and I share this way with athletes and entrepreneurs.

Where are you losing performance right now? Find out in 3 minutes, for free. Link in bio.

And you: which signal are you ignoring right now? Sleep, energy, body, mood or digestion? One word is enough.

#rowing #endurance #recovery #athletes #entrepreneurs

Study: Van Dongen et al., 2003, Sleep. People who slept only six hours a night for two weeks ended up as inattentive as after a full night without sleep. They barely noticed it. by @regulated_athlete

Rowing world champion. European rowing champion. Two little kids. 16 m².

On 31 December 2024 we left Germany. In a six-ton camper. Without the right driving licence.

Honestly, we thought the hard part was done. It wasn’t. You can leave the old system. But you take your inner system with you.

So we rebuilt. Outside and inside. More than once. Today we help athletes and entrepreneurs do the same.
Want to come along?

💪 Follow us. We share our way as it is.

And you: When did you last change something? Outside or inside? One word is enough.

#recovery #endurancesport #athletes #entrepreneurs #vanlife

Model: Banister et al., 1975. Training creates fitness and fatigue at the same time. What you can use is the difference. by @regulated_athlete

What you don’t see in our life.
Yes, it’s real: sun, coffee, beautiful places and training routes other people dream of. We’re grateful for it every day. And there’s the everyday life behind it: 24/7 as a family in a camper van, training, building a business and starting from scratch in every new place.
We are parents, partners, business partners and friends in one. We’ve never been this close. We can count our friends on one hand, and they count double. And our kids ask questions we’d never have thought of.
What this shows us: When everything around you shakes, what matters is how fast you get your inner ecosystem stable again. That’s what we live every day. And we hear this a lot: After meeting us, people rethink their path and change things.
And you? What don’t others see from the outside? Often, it’s exactly where you lose performance. Find it in 3 minutes, for free. Link in bio.
#vanlife #familytravel #triathlon #entrepreneur #performance by @regulated_athlete

How we work. The questions athletes ask us most, and our honest answers.

In short: Your coach builds your performance. We look at whether it’s there on the day. Performance = Outside × Inside. Almost everyone invests in the outside. How your gut, your nervous system and your identity work together, hardly anyone sees. That’s your blind spot.

Our path has three steps: Find, Understand, Regulate. And it starts the same for everyone, pros included.

Where are you losing performance? Find out with the Blindspot Check: 3 minutes, free. Link in bio.

#triathlon #endurance #coach #recovery #performance

Study: Raysmith & Drew, 2016, Journal of Science and Medicine in Sport. Athletes who completed more than 80 % of their planned training weeks were 7 times more likely to reach their season goal. 33 athletes, a correlation, not proof of cause. by @regulated_athlete

In 2014 Jonas Kilthau won the rowing world title in Germany’s lightweight eight. On Tuesday he’s at Eat Sleep Cycle Cafè to talk about all things performance off the bike - sleep, energy, body, mind and digestion.

When we’re looking for more performance, it’s easy to reach for the watts we can buy. Jonas’s talk is all about understanding and optimising how our bodies perform. He’ll look at where performance drains away without you noticing, how to improve it, and how to look after the body that does the riding.

Lost Watts: Beyond the Bike
Friday 13 November · 17:30
Eat Sleep Cycle Cafè, Girona
Free · Sign up via the link in our bio by @regulated_athlete

Ihr Körper hat ihr ziemlich deutlich gezeigt: So geht es nicht weiter. Ich brauche mehr Pausen.

Das hören wir oft. Die Signale kommen lange vor dem Zusammenbruch, nur hören die meisten erst hin, wenn nichts mehr geht.

Wo verlierst du gerade Leistung? Finde es in 3 Minuten heraus, kostenfrei. Link in Bio.

Und du: Woran merkst du als Erstes, dass dein Körper eine Pause braucht?

Die ganze Folge mit Sonya Desax: Podcast, Folge 033, Link in Bio.

#triathlon #marathon #ausdauersport #regeneration #laufen

Studie: Stults-Kolehmainen & Bartholomew, 2012, Medicine & Science in Sports & Exercise. Wer im Alltag mehr Stress hatte, erholte seine Muskelkraft nach hartem Training langsamer. Kleine Studie mit Studierenden, keine Profis. by @regulated_athlete

Was haben dein Intervalltraining und die Flucht vor einem Löwen gemeinsam? Mehr, als dir lieb ist.

Für deinen Körper ist beides Stress. Ob du gerade 5 × 1.000 Meter läufst oder um dein Leben rennst, kann er kaum unterscheiden.

Entscheidend ist, was danach passiert. Fährst du wieder runter, wirst du besser. Bleibst du im Stressmodus, mit Job, Mails und kurzer Nacht, läuft die Flucht einfach weiter. Und du verlierst Leistung. Das sehen wir bei jedem, mit dem wir arbeiten.

Schick das dem, der nie Ruhetag macht.

🎧🎙️Die ganze Episode 033 mit Sonya: Link in Bio.

#triathlon #ausdauersport #regeneration #ironman #laufen

Studie: Stults-Kolehmainen & Bartholomew, 2012, Medicine & Science in Sports & Exercise. Wer im Alltag mehr Stress hatte, erholte seine Muskelkraft nach hartem Training langsamer. Kleine Studie mit Studierenden, keine Profis. by @regulated_athlete

European rowing champion. A few years later I was off sick for over a year.

I saw the small signs for a long time. And kept going anyway. Otherwise I would have had to choose. My whole path was a search. Again and again, my inside and my outside didn't fit together. And again and again, I rebuilt.

Today Jonas and I pass on what we learned along the way. To athletes and entrepreneurs.

Where are you losing performance right now? Find out in 3 minutes, for free. Link in bio.

And you: which small sign are you overlooking right now? One word is enough. If you're having a really hard time right now: please get medical help too.

#rowing #triathlon #recovery #endurance #entrepreneurs

Study: Stults-Kolehmainen & Bartholomew, 2012, Medicine & Science in Sports & Exercise. People with more stress in daily life recovered more slowly after hard training. A small study with students, not professional athletes. by @regulated_athlete

One performance test, 2,000 metres, and my Olympic dream was over. Then came two questions that stayed with me for a long time: Who am I when my sport suddenly falls away? And who am I without it?

So I did my master's degree, my thesis even with a perfect 1.0. The doubt came along anyway. Into my studies, and to this day into business.

What I know today: the doubt stays. What matters is what you do with it. Either you correct your path, or you consciously choose it again. Both clear the doubt.

Many athletes ask themselves these questions, often long before anything breaks. Ines and I hear it from almost everyone we work with.

Do you know this question? Tell me in the comments.

#elitesport #rowing #triathlon #identity #athletemindset

Study: Woodman & Hardy, 2003, Journal of Sports Sciences. A review of many studies shows: competition anxiety costs performance on average, self-confidence helps. It shows a link and says nothing about single methods.

Photo: Detlef Seyb by @regulated_athlete

Es gibt einen Stressor, den du im Training nie simulieren kannst. Und er kostet dich Watt.

🎙️Im Podcast mit Chris Dels haben wir genau darüber gesprochen. Viele Triathleten messen alles: Watt, Puls, Schlaf, jede Einheit. Und werden dabei so verkopft, dass am Race Day genau das fehlt, was im Training so leicht ging.

Der Wettkampf ist ein zusätzlicher Stressor. Und Stress kostet Leistung. Wer damit nicht umgehen kann, fährt am Tag X nicht seine Trainingswerte. Das hören wir ehrlich gesagt ständig.

Wir nennen das die vierte Disziplin: alles, was du brauchst, damit dein Training am Race Day auch ankommt.

⬇️ Wo verlierst du gerade Leistung? Finde es in 3 Minuten heraus, kostenfrei. Link in Bio.

💪 Und du: Wie viel Prozent deiner Trainingswerte kommen im Rennen an? Schreib die Zahl.

Die ganze Folge mit Chris: Podcast, Folge 032.

#triathlon #ironman #ausdauersport #raceday #regeneration

Studie: Woodman & Hardy, 2003, Journal of Sports Sciences. Eine Auswertung vieler Studien zeigt: Wettkampfangst kostet im Schnitt Leistung, Selbstvertrauen hilft. Das ist ein Zusammenhang, für einzelne Methoden zeigt die Studie nichts. by @regulated_athlete

„Am Abend vor dem Rennen schlafe ich eh nicht.“ Kennst du den Satz?

Chris Dels hat vor seinem großen Rennen auf Hawaii genau diesen Abend geübt. Drei Monate lang, jeden Tag 10 bis 15 Minuten. Im Kopf ist er den ganzen Tag durchgegangen: ruhig einschlafen am Abend vorher, Aufwärmen, Schwimmen, Rad. Auf Hawaii hat er das dann morgens am Strand gemacht.
Dazu hat er seinem Trainer vertraut, sich zurückgelehnt und Spaß gehabt.

Für uns ist das Ökosystem pur. Dein Körper bringt die Leistung. Ob sie am Tag X ankommt, hängt am ganzen System: Kopf, Schlaf, Vertrauen.
Das hören wir oft, von Athleten vor dem Rennen und von Unternehmern vor dem großen Termin.

Schick das dem, der vor jedem Rennen wach im Bett liegt.
Und du: Wie schläfst du in der Nacht vor einem Rennen? Gut, mittel oder kaum?

Die ganze Folge mit Chris: Podcast, Folge 032, Link in Bio.

#triathlon #ironman #regeneration #ausdauersport #unternehmer

Studie: Woodman & Hardy, 2003, Journal of Sports Sciences. Eine Auswertung vieler Studien zeigt: Wettkampfangst kostet im Schnitt Leistung, Selbstvertrauen hilft. Das ist ein Zusammenhang, für einzelne Methoden zeigt die Studie nichts. by @regulated_athlete