Sports and Training
we will make you faster
Sports and Training
we will make you faster
  • Triathlon Trainer

    Triathlon is today no longer an extreme sport, but often a great personal challenge. Here it does not matter if beginner or trained athlete: For triathletes there is typically an enormous time problem with increasing goals. This resource is very limited for working people for training. An ambitious goal for a triathlon costs a lot of time and effort through regular training. Optimal preparation for a competition therefore makes efficient use of this limited resource. Coaching is a well-proven tool on the road to the goal. As an athlete, we support you as professional and experienced triathlon coaches with triathlon coaching and training plans personally designed for you.

    We are responsible for the qualitative and quantitative planning of the sessions of your training. As motivators, we support you, especially in difficult periods. We help you to keep your motivation high throughout the entire duration of the training, and thus to approach each training session with joy.

    • We combine years of expertise and professional education to remove the guesswork.
    • We built a successful coach-athlete relationship to ensure your goals will be achieved.
    • You get customized training tailored to your goals.
    • You get a balanced training to get fitter, fatigue and fresh for your race depending on your actual needs.



     Triathlon Program



    Weekly Training Plan adjustment

    Special adjustments within 24 hours

    2 Performance Tests and 3 Video analyses

    TrainingPeaks Premium Account

    Support per Email, Phone ore vide conference


    Triathlon Coach Online



    Triathlon Training Plan



    For various distances:

      140.3 Ironman
      70.3 Halbironman
      Olympic Distance
      Sprint Distance

    Other Sports:
      Swim, Bike,  Run

    Triathlon Training Plan


    "Takao fulfills what I want from a competent personal trainer: training plans are always on time and weekly tailored to my tight time budget. Short-term rescheduling of the whole plan? It's just as easy to take care of as it is to call back to prepare for a competition. And the training is also efficient, measurable by the continuous progress of my athletic performance. In this respect, overall assessment: awesome. This year, all my registered competitions were cancelled - Takao will have to coach me again in 2021! Alex :-)"
    Alexander Janz
    Alexander Janz - Triathlon Coaching
    "The training was tailored exactly to my needs and especially to my time management. I never had the feeling that I did not enjoy the training, on the contrary, every session was an experience. Every session was different, and that's what makes Sports and Training so attractive. In swimming, I was able to improve significantly. The team always has an open ear, whether by mail or on the phone, it is always available. I was able to beat the desired time of my first half distance in Wiesbaden by 7 minutes :). Really great and so far the best online coach I have met. Keep up the good work."
    Christian Erb
    Christian Erb - Triathlon Coaching
    "Thus, we have my training (about 8 hours / week) made much more efficient.
    I could achieve a huge improvement with my new IM-best time 11:13 hrs (2007).
    I am fully employed, and therefore it was important to adjust the training schedule quite perfect depending on my time schedule.
    Training plans and suggestion would not help me, if I cannot integrate them in my everyday life. There is no finish line"
    Mario Freidrich
    Mario Friedrich - Triathlon Coaching

    Win with us and achieve your goals


    You know that efficient training leads to better performance. Every increase in performance brings you closer to your goal. We know how to plan your workouts. We show you how to master every session in each discipline. Starting as a beginner, you can immediately begin with the planned triathlon coaching.

    As a beginner, your body has different requirements for triathlon training than a long-time or an experienced athlete. We want every athlete to face realistic challenges. Every athlete is different and needs a different impact - as a triathlon coach, we know exactly what you need to pay attention to.

    We analyze your current physical condition in detail. Your coach works for your goals and adapts the training individually. Your success is our goal. Together, we will finish your triathlon!


    triathlon women fast

    Effective training methods for all performance levels and distances.

    The unique aspect of triathlon is the simultaneous demand for performance in the three sports. In order for the training sessions to complement each other in a meaningful way, we rely on scientifically based expertise and methods. All our trainers have a special education and an athletic background as athletes. We know the optimal balance between training and recovery to effectively increase endurance. As triathlon coaches, we track progress and keep track of all important data for athletes. The weekly plan determines on which days you will train for a run, get on the bike or swim. The duration of the training sessions is adapted to your time budget and individual performance level.

    As a triathlete, you should follow the instructions of our coach with as much discipline as possible. We regularly analyze the current performance level of our athletes and use effective methods to achieve the best possible performance in the time available. We guide our athletes - no matter if beginner, advanced or professional - with the training for your next triathlon to success in competition.

    You will be surprised how much performance potential we can get out of you. It’s time for you to reach your full potential.

    We offer you :

    • exclusive support and fast service
    • over 20 years of experience in endurance sports
    • fundamental knowledge, enthusiasm, and heart

    ... the perfect support.

    Numerous positive customer feedback for the coaching and training plans for all performance levels and distances, prove ourselves, what we are doing right - and sets us apart from other competitors. We would like to take this opportunity to thank the athletes and athletes we have worked together for their loyalty and trust.

    Need Help Choosing a Product ore Package?   Get in touch with us

    Latest Sports and Training Articles

    Triathlon Training Camp Lanzarote 2022
    Train with us and get fitter
    for the upcoming season!

    Triathlon Training Camp 2022


    The base building training camp from 02/05 -02/19/2022.

    Due to the current Corona situation, we have decided not to hold the training camp. We would also like to train with you! We think that the risk of corona measures, such as travel restrictions, quarantine measures or a risk to health, do not allow reliable planning and implementation.

    The training camp for you at the perfect time to ensure a good start to the upcoming season.
    The training sessions are the heart of our camp.
    Depending on your needs and possibilities, bike training will be offered in 3 different performance groups.
    In addition, our triathlon training camp offers further guided training sessions in the two other disciplines, swimming and cycling. As well as guided sessions in strength training and stretching. The units are conducted by our educated coaches.


    Training Camp Triathlon Lanzarote benefits


    We offer for you:
    • guided training by certified trainers
    • Group briefing on bike safety and group rides
    • depending on the number of participants, 2 or 3 guided bike groups
    • at least 5 x guided swim training (per week) on reserved lanes 25 m
    • guided running sessions
    • 1 x running technique training per week
    • Workshops and lectures
    • various coupling units
    • Stretching / functional gymnastics



    The training camp will take place at Club Santa Rosa, ( on Lanzarote.
    Unfortunately, a pool renovation is taking place at Club La Santa at
    this time, so we have chosen this club to train in perfect surroundings on Lanzarote.


    The following additional services can be booked:

    • Video analysis /technique analysis in swimming or running $105
    • Individual training sessions $105
    • Performance diagnostics cycling INSCYD (only when using a power meter on your bike) $190

    Triathlon Training Camp - Preliminary weekly schedule

    The plan is a basic planning. You should choose your training session according to your level and abilities. We will individualize the training volume of each group. We also need to show some flexibility due to local conditions.


    02/05 Saturday:
    - Arrival
    - Welcome of participants
    - Announcement of organization plan
    02/06 Sunday (1):
    - Equipment check
    - First relaxed bike training
    - instructions Group rules and safety training
    - If possible, swimming technique training

    02/07 Monday (2):
    - Swim training
    - Bike training /Strength endurance

    02/08 Tuesday (3):
    - cycling training with brick run
    - strength and stretching

    02/09 Wednesday (Recovery day):
    - swim training / technique
    - athletics and stretching- opt. bike training (short)

    02/10 Thursday (1):
    - Swim training
    - Bike training
    - Run technique training

    02/11 Friday (2):
    - Swim training
    - Bike training / Strength & endurance

    02/12 Saturday (3):
    - Bike training
    - Swim training optional
    - second day of arrival.

    02/13 Sunday (recovery day):
    - Swim training technique
    - Athletics- and Stretching
    02/14 Monday (1):
    - Swim training
    - Bike training

    02/15 Tuesday (2):
    - Swim training
    - Bike training with brick run

    02/16 Wednesday (recovery day):
    - Swim training
    - Athletics

    02/16 Thursday (1):
    - Swim training
    - Surprise training

    02/16 Friday (2):
    - Final bike ride stage
    - brick run

    02/17 Saturday:
    - Swim training

    - Departure day


    Booking and participation

    We focus on our core business - Coaching and Training.
    You book your flight and accommodation with a travel company or a provider of your choice for yourself.

    at  Club Santa Rosa, ( Lanzarote

    The price contains all coaching and training.

    1. week 350 $

    2. week 290 $

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     coach pete


    Corona arrangements for our training camp in Lanzarote:

    If we are not able to travel to the training camp due to the regulation in force at that time. We will refund the money. If conducting training on site is not allowed or restricted, this will fall under force majeure, and we will not be able to refund you.
    Conditions for participation according to the 2G option model. Participation only for vaccinated and recovered persons. Ask if you do not belong to the two groups mentioned.

    You can view our general terms and conditions here. Paragraph 5.3 is replaced by the above mentioned Corona arrangements.

    After your registration, we will send you a questionnaire by mail to collect some additional personal and sportive data, so we want to adjust the training camp as optimal as possible to the participants.


    You are welcome, regardless if you are interested in one of our services or if you just have a question.pool sun set 600

    Mobil: +1-516-582-7166

    In case we are not personally available,

    please use our contact form to find out more about our offers and services.

    We usually reply within two working days.

    Please also provide a phone number and callback times. We will be happy to call you back, because in a conversation, things are often easier to explain,

    or submit a ticket



    Sports and Training has helped in the last 20 years over

     10000+ Athletes

    to achieve their goals



    guarantee money back

    14 Days Opt Out, No Cancellation Fee

    If your Plan does not meet your needs, you can switch to another Plan or you get your money back.




    Sports and Training has helped in the last 20 years over

     10000+ Athletes

    to achieve their goals



    guarantee money back

    14 Days Opt Out, No Cancellation Fee

    If your Plan does not meet your needs, you can switch to another Plan or you get your money back.


    Support / Contact

    The High Level Support is provided by qualified coaches.
    We answer all questions quickly.

    Phone: +49-3834 - 3189895

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    M.Sc. in Exercise Sciences and Coaching Takao Muehmel

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