Focus

Hallo!

Ich bin Janosch Kowalczyk, Ultraläufer mit Fokus auf Trails und die richtig langen Rennen

Ich möchte sehen wo mein Limit ist und habe mich entschlossen den Traum vom Profi-Trailläufer Wirklichkeit werden zu lassen.

Trailrunning ist seit Dezember 2019 mein Lebensmittelpunkt. Wie weit kann man laufen, wenn alles darauf ausgerichtet ist?
In den Bergen 100km zu laufen benötigt sehr viel Training, meistens sieben Tage die Woche. Neben den Trainingsstunden wird auf Ernährung geachtet, Rücksprache mit Coach und Physio gehalten und die nächsten Rennen und Abenteuer geplant.

Außerdem biete ich Coaching an und organisiere Gruppenläufe und Camps.

Unten findest du Infos über mich und kannst sehen was ich trainiere und wo ich schon unterwegs war.

vom.gluecker

Very pleased with the nutrition options of @mnstry

Very pleased with the nutrition options of @mnstry.nutrition

My 4-week average says 18h/week on the bike. I started with cappuccino rides to gap 2-3 weeks without running and thought about ice cream or dinner afterwards. Last week I felt tired and realized I should start taking calorie intake more seriously during the rides. Sessions like 4x10’ uphill need more than scenic views and fresh air.

So yesterday 6h properly fueled with drink carbs and alternating porridge bars with gels 🙌🏼 meant no energy low the rest of the day 🙂

#werbung #longride #nutrition #bike #training #trailrunner #ultratrail #fueledbynature #cycling #mnstry

June was tough, not as sad as May, but patience ha

June was tough, not as sad as May, but patience hasn’t been my strength so far 💭 ⛰️

This is my personal photo dumb of June with explanations for people I haven’t met while riding through the forests around home:

1. Tried running, took an instant happy pic. Felt it 48hours :/
2. Biked a bunch: Start of bikepacking
3. —: Mid
4. —: End of bikepacking
5. Real screenshot of my routine. No need to watch them anymore.
6. After easy progress in May, and ‚get the head free cappuccino’ rides, it was bike Intervalls to progress throughout June 🙂
7. More castles
8. Car fix
9. Tummy fix (favorite turkish lunch plate rn)
10. Found a new road at home

Took of to bike two days in the sun. Visited frien

Took of to bike two days in the sun. Visited friends and know now, that my skin is waterproof, even on the bike no problem.
@coros_dach bike computer lasts for three days too, and the bags had some space left for real trips 🙂
I guess the States weekend will be filled with some hours outside, for sure I’m not sitting at home for 15 hours…

+ Odenwald 110km ohne Ampel🚦😨💚🌲🚲

#bike #bikepacking #odenwald #cycling #outside #endurance #bikeride

It’s been quiet around here, but not for the rea

It’s been quiet around here, but not for the reasons I would have loved to not focus on Instagram.

For the past six weeks I have tried everything to make sure I would be able to be at the @wser starting line again, wearing bib M10 and to leave it all out there. As I started to train again after Istria100, I felt a constant pain in my right foot, which turned out to be plantar fasciitis and which made it impossible to run pain free, still to this day. Over the last month and a half the outlook changed from hoping to only loose a bit of training to then thinking “maybe just being able to start is enough”, to now having to accept that even that is not gonna happen.
The decision to withdraw from this year’s Western States was tough and came with a lot of sadness and a hard time accepting this injury I can’t change. But here were are: I officially withdrew. And it sucks.

I hope to be back on these trails soon - giving it everything to earn another chance to wear the infamous Mxx bib!

#westernstates #ws100 #adidasterrex #dreamon #trailrunning #ultratrail #running

Not a lot of running pictures on my phone right no

Not a lot of running pictures on my phone right now. Cycling and pizza it is. Having a good time and doing everything to get that annoying foot back to work.

#cycling #pizza #mountains #friends #trailrunning #tuttogazz #tuttobene #adidasterrex #ftw

Hard training day yesterday with speed and weights

Hard training day yesterday with speed and weights.
27k today with icy rain and empty tank.

I’m rarely satisfied and something’s usually missing to perfection, but not my drive these weeks to put in the work ⚒️ ⛰️ 🔥
More miles please.

#trail #running #life #allin #westernstates #training #camp #athome #adidasterrex @adidasterrex

The Agravic Speed Ultra changed the game. First ti

The Agravic Speed Ultra changed the game. First time I wore it in a shakeout run before Rennsteig Supermarathon I thought either my watch is off, or ‘why am I so stupid to run that pace three days prior to a race’ Turned out it just felt natural… 🔶🔶🔶

Or like Arnold Schwarzenegger once said:
‘Once you see results, it becomes an addiction.’
(‘Once you feel the shoe, it becomes an addiction’ JK)

#createdwithadidas #adidasterrex #trailrunning #agravicspeedultra @adidasterrex /// ad

Back to structured training, back to fueling consi

Back to structured training, back to fueling consistently!
I’m relying on @mnstry.nutrition since the beginning of the year and ran a marathon/50k PR and also a successful longish 10h effort.
Lots of different carb drinks for all kind of needs, plus big gels when the intake gets real serious 🙌🏼🤪

#mnstry #nutrition #racecarb #trailrunning #fueling

Auf Instagram folgen

Trail-Gang Coaching

Strukturiert deine Ziele angehen? Tipps vom Profi? Sport und Alltag integrieren, Ernährung als Athlet?

Kontaktiere uns

Individuelle Trainingspläne

170€_/Monat

Kick-Off-Gespräch via Video-Session

Trainingsplan über 8 Wochen – Individuell nach Kick-Off, jedoch wenig Anpassungen währenddessen.

Steuerung über TrainingPeaks

Kommunikation über Mail oder in TrainingPeaks

3-6 Laufeinheiten pro Woche

140€_/Monat

Anamnese/Kick-Off per Video

Individueller Trainingsplan, aktualisiert alle zwei Wochen

Steuerung über TrainingPeaks

Kommunikation über Mail oder in TrainingPeaks

240€_/Monat

Anamnese/Kick-Off plus Austausch per Video alle vier Wochen

Individueller Trainingsplan, aktualisiert alle zwei Wochen

Steuerung über TrainingPeaks

Kommunikation über Mail, in TrainingPeaks oder per Telefon

Zusätzliches Coaching vor Saisonhighlights (2x pro Jahr), darin Rennstrategie, Ernährung, Planung, Tipps