Esther Baumgartner, 38, Swiss serial bike marathon rider, has a clear goal: increase endurance in the off-season to race faster in the competition season and secure a place on the Top10 Swiss Epic 2020. By training 1x a week 8 weeks long, Esther increased her endurance by 12% according to the FTP test.
As every competing athlete, I’ve planned the year in phases for recreation, strength training and competition. My formula: cycling and spinning tours on weekends, HIIT and strength training on weekdays with an occasional morning workout in a fasted state, totalling to 8-12 hours of training a week. For regeneration: massages, stretching, stability exercises, yoga and light jogging in-between. I do not restrain from anything: pastries, chocolate or chips find their way into my tummy but in reasonable amounts. Eating a maximum of 3 meals a day and fasting for 16 hours 2x a week. One thing I’ve learnt over time: listen to my body and give it a break when it needs it.
This was my first off-season training with AURUM 1x a week. I combined it with stability exercises, yoga and light trainings for regeneration. Observation No.1: my weekly training time dropped from 12 to 5-8 hours with ~40% more time for recreation, recovery and other hobbies! Observation No. 2: My body needs 3 days of recovery after AURUM. Led by curiosity, I experimented and must admit my performance suffered when I pushed for more than the recommended 1x a week; my performance increased when I gave myself enough time to recover. Observation No. 3: The 1:1 coaching and the accurate performance data helped me find the ideal balance between athletic ambition and the feeling when to push and when to slow down. But above all, it equipped me with the physical and mental strength I need to finish the Swiss Epic 2020!
Its an unfair advantage! First, I noticed the AURUM difference on the bike, having a much better power transmission to the pedals and seeing my endurance increase by 12%. And this only after 8 sessions! My posture has improved and tension in my body has decreased. I’d like to make a big compliment to AURUM personal coaches who have always created a positive and highly motivating training atmosphere and made me look forward to my 6 Minute Workout every week! Despite the maximum load under tension, the risk of injury seems to be nearly zero and with the coach always correcting the exercise execution and posture, I feel safe to push to my limits. The fact that the AURUM technology gave constant feedback on my performance, motivated me a lot. I reaped all of the benefits by investing only 20 minutes 1x a week 2 months long - why only now?! Highly recommend to every athlete to integrate the 6 Minute Workout into their off-season training routine!