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teachers and cops. staffing recipes for success the strategies that make a difference. baking bread on d.w. . sébastien kenya is one of germany's top triathlete he trains very hard and competes against the world's best athletes. i mean you need to work hard every day so you have even a vague chance of making it to the finish line hoping for the off. sebastiaan as an italian alps man i mean you know training for the upcoming triathlons the season and then of toby hill compete in the morning i imagine they have swim 4 kilometers cycle 180 kilometers and then run

a full marathon. sebastian is talking with his wife christina training phonied some iron man in 10 days time but not everything is going to plan. and or for the other day i was on the cycle track which was really busy someone was coming towards me and i stepped out of the way it on to this curve with my right foot with the news i twisted my ankle really badly and then i thought ok that's it i won't be doing any sport for at least a year in this. fortunately he only strained a leg amount. isn't one of the story well you can still see the

injury on the side of my right foot is a bit taller. so this really doesn't bode well for the new iron man is that i was planning on doing a few tough long distance runs to train. but that's not possible now so i'll miss out on 4 or 5 workout sessions not up to i'm dieting. so instead so must anna's trying to regain stability and has fought by exercising baffert. he's reorganized his training schedule to allow for his injury. now he's all about perfecting his running technique. each day sebastian engages until after 3 triathlon disciplines swimming cycling all running . after which he hits the gym easily spends 8 hours training every day. over the past months he's built up his muscles now he trains to keep his fitness

levels up. so i you've got to make sure you're not continuously strengthening your muscles is all. you have to use light weights to keep your muscles in shape and do the exercises properly. they need to disprove the bible. i must decide you. know my coach would probably be appalled if he heard me talk about how to exercise properly. legless i need to do a book or. so bust and then as coach have to vice a training routine with special exercises for his injured foot he wants to do really well in the upcoming home why iron man the winner takes home $100000.00 neurons in prize money and sebastian wants to secure a lucrative sponsorship deal. with madoff and always. i think judging by a link earning the office or more i have a 30 percent chance of winning the race for work and for the that's not bad.

but winning hawaii are unmanned costs at least a 1000000 about training and preparation from them in your movement so you spend even more money over the years. that. is on board with me now. getting ready for and participating in iron man competitions is costly sebastiaan needed to pay for training camps and international flights as well as for health insurance abroad because the knave in question or marketing job to support him wasn't about what still needs doing. all sort of requests of yeah i guess i need to take care of those myself package delivery is. there always a few of those with you know my lower. and all the mail or the bus all the things i need to take to hawaii. christina used to do 10 k. runs herself. but at some stage she decided she didn't want to become

a professional athlete or be modest you know i think it gets really difficult when both people in a relationship are ambitious athletes for a lot of help. i think those relationships don't tend to last i defy the mice and. the woman she that was causing problems one person gives up their ambition so the other one can excel. in mind this is where i keep my bike. today sebastiaan is going for a long cycle right the hotel we're staying has given him a special room to store his beloved bike he designed it himself for the needs and why and mats it's fed a bite and doesn't even have paint on its frame this reduces the weight by an extra 140 grams.

lot of it with. sebastian strong suit is cycling on his bike he knows he can make up for time lost swimming which he finds hardest. today he's sucking up to steep mountain passes will cover not a tooth of 1000 meters it will be a grueling 4 hour tour. that is following by car she knows these training sessions are not always smooth sailing. with you yod these marvell i don't like him going out by himself i get nervous when i know he should be back in 3 hours but it isn't a. 35 year old sebastien became

a professional athlete 9 years ago he trained extremely hard though he knows injuries are a constant danger and at the end he has a few months years and him as a full time athlete. if i hope what i enjoy the freedom that comes with being an athlete. so when i retire and become an employee somewhere it will be hard to adjust to the. ah but there are days when i wish i had a 9 to 5 lifestyle where i can just come home and forget about work because that's not how things are when you're a sports person it's hard to switch off and we're gone this. sebastien loves to read to get his mind off things and relax. ok and putin the mom i'm reading a book about russian president putin that and one by michel you does on the middle

east. but it didn't fit well so nothing to do with sports at all. so mists augusts and explore. the 2 tracks of us 2 has decided to compete in the need to iron man after all along let me assure you. that if you. think it's true that you may want to live there let it go i think you need some races i've been to professional and amateur athletes they only need to check in a day before the competition and sebastien like the others must check in his fine but if they feel absolute over this is like fort knox. at night they even have guard dogs patrolling in my name robertson is the one found dead on i would be finished with.

the pontiff and the big day has arrived at some bus town as up at 5 am. with a message. to. them send in my i'm going poc usually i would absolutely hate getting up this early. in the gob quits and look to stock up before a race like this when my alarm goes off i get up and i'm ready to roll i never feel tired or anything like that. for me but. the competition kicks off in 2 hours sebastian needs to get his kit ready so he won't end any time during the race switching to his bike. he's already wearing his cycling slash running outfit underneath his neoprene suit. and carrying the number 3 is germany's last year's killing. candidate recapturing. the worst maybe you could describe. everybody come on here

here you. are claiming. the professional athletes start a few minutes before the amateurs. but unfortunately sebastiaan is off to a bad start within seconds he's trailing several swimmers and counterparts come. he loses precious time getting out of the water isn't fair she 5th place a disaster. sebastian gets on his bike and tries to make up for lost time while cycling as a strong suit after all he gradually fights his way towards the top of the pack and by the time he ditched his bike to start running he's already in 11th place. sebastian gives that everything he's got he's never run a marathon this fast before in his life. but even so it's not quite enough to clinch victory no ways because that even comes 1st so last year makes 5th place.

to be a good place to invest in the fire everyone is impressed by sebastian's fantastic comeback with the record here is a look at this really is we're looking for and regret now he'll need time to recuperate and so will his wife it's been a stressful race for both of us actually i mean you know where. i live it. was i supposed to do you think. deliberately swam so slowly no that's not what i'm saying to me when i. come home. i never get. training i write. my. own map of the world and everything from the. navy's game i need to recover as quickly as possible to get that with because

the big race in hawaii is coming up soon which i'm happy with 5th place but i could have done better. with this if that's not what i spent the past year training for. i would but i will focus on the good things the info i know i will have forgotten them by tomorrow or my lifetime the stylus politically moved over just not. commutative you're competing in these races is as much about mental strength as it is about physical fitness and it's about being nice to the fans to hear this. supposed jamel rest for 4 days and then get back into training for the hawaii i had my. me just get going. to.

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