by Quintana Roo Triathlon June 17, 2019

Anja Ippach

Anja Ippach is a professional Quitana Roo triathlete. 2x IRONMAN Champion and European Champion. 

I have a few things that I do before and after each race. Here's my typical schedule.

Pre-Race 

On the day before race day, it is important for me that I do some FEEL WELL training and prepare everything for the race without stress or rush. Here's my typical schedule for the day:

I start the day with a little 15 minute run prior to breakfast.

  • 15 minute easy warm-up and then 5 to 10 minute technical running drill and 5 x 15 second build up (starting easy and getting faster)

Then I have breakfast with lots of carbohydrates and protein.

After that I check my bike and go for a 40 minute bike ride. This is more of a technical check with all the gears and wheels.

  • 20 minute warm-up and then 2 x 3 min race pace with 2 min recovery in between

I then have a recovery shake with carbohydrates and protein and/or lunch.

In the afternoon I go for a 20 minute swim. This ends up being around 1,000 meters. 

  • I do a warm-up set for about 10-15 minutes with technical drills and then 1x 200m and 2x100m race pace and cool down.

    After that I go to bike check-in to drop off my bike.

    I'll typically have an early dinner with low fat, high carbohydrates (often rice with eggs or tuna).

    Post Race

    On the day after the race, I have a little swim usually around 1,000 meters. I try to swim in warm water to turn on the metabolism.

    I'll also ride 30-40 minutes to flush out the legs. This is the typical set: 

    • 15 minutes warm-up easy spin
    • 3 x  
      • 15 seconds cadence 100 or higher 45 seconds easy
      • 30 seconds cadence 100 or higher 30 seconds easy
      • 45 seconds cadence 100 or higher 15 seconds easy
      • 2 minutes easy
    • 5-10 minute cool down spin

    Race Day

    For race day, I always recommend a positive mindset. It's very important to me.  

    Especially, all age group athletes should remember: racing is the ultimate CELEBRATION of the hard training we do and you have to enjoy that day!

    And the most important thing is: TO BE PRESENT. FOCUSE and STAY ALWAYS IN THE MOMENT and BE THE BEST you can be in each and every MOMENT.

    The rest will happens on its own.

    Quintana Roo Triathlon
    Quintana Roo Triathlon



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