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SUGAR & PAIN Performance Coaching verbindet ernährungs- und sportwissenschaftlichem Know How mit in

SUGAR & PAIN Performance Coaching verbindet ernährungs- und sportwissenschaftlichem Know How mit intensiven Erfahrungen im Ausdauersport und Triathlon für die Verbesserung der Gesundheit und Steigerung der Leistungsfähigkeit von Hobbysportler und Profis. Wir leben und lieben Schwimmen, Radfahren, Laufen und gute Ernährung, und geben diese Begeisterung und dieses Lebensgefühl authentisch wieder. Wir kennen die Strukturen, Gesetzmäßigkeiten und verstehen die Individuen und ihre Emotionen. Seit über 25 Jahren trainiert Stefan Drexl erfolgreich Sportler verschiedener Altersgruppen und Leistungsstufen. Der Sportwissenschaftler und Triathlon-Trainer möchte ambitionierte Breitensportlern und Nachwuchsprofis, vom Jugendlichen bis Erwachsenen eine bestmögliche, trainings- und ernährungswissenschaftliche Betreuung im Ausdauersport zukommen lassen und sie auf ihrem individuellen Weg zu ihren sportlichen Zielen erfolgreich begeleiten. Für die Ausdauersportarten Schwimmen, Radfahren und Laufen entwickelt der Sportwissenschaftler individuelle Training- und Ernährungskonzepte, zugeschnitten auf die persönlichen Anforderungen der Menschen. Der Münchener möchte die Menschen motivieren und unterstützen ihre Gesundheit und Leistung zu steigern und ihre sportlichen Herausforderungen erfolgreich zu erreichen.

12/02/2026

Lactate production rate as a key regulator between aerobic efficiency and anaerobic exertion.

Endurance sports require exceptional performance, which can be determined, among other things, by the lactate threshold VLa max. This is especially true in triathlons, which combine three disciplines – swimming, cycling and running – in a seamless transition. Training is very complex and differs significantly from specialised training for individual disciplines. Maximising performance in each of these disciplines and the ability to switch efficiently between them are crucial to a triathlete's success. VLamax, the maximum lactate formation rate, plays an important role in performance development and performance diagnostics in triathlon and is closely related to other physiological factors, such as VO2 max, anaerobic capacity and glycolytic rate, among others.

SUGAR & PAIN COACHING is not about quick, random success. We are focused on long-term success with all its positive effects on body and mind.

Read more https://www.sugarandpain.de/training-die-bedeutung-der-vla-max-im-triathlon-2/

// This post may contain advertorial mark-ups, but that's all part of the game //

10/02/2026

IT'S ALL ABOUT POSITIONING

Freestyle swimming is the most technically demanding discipline in triathlon — and the one that requires the most time and patience to improve sustainably. The real challenge isn’t just learning the technique, but applying it consistently and correctly over time.

Body Position is Key – followed by kick to the arm pull, there are countless details that influence your performance. And because water doesn’t give you a solid point of resistance, immediate feedback is often missing — making mistakes easy and progress slow.

Most swimmers show similar error patterns, but the underlying causes can be very different.�

In this blog-post, I’ll break down the 5 most common freestyle mistakes — and show you how to fix them. 💡

👉 Get the Expert Breakdown. Fix Your Freestyle Now. Link in Bio

👉 Comment ‘SWIM’ if you want to improve your freestyle.

🫵 At SUGAR & PAIN COACHING we don’t chase quick or random success. We focus on Long-Term Performance Gains with lasting positive effects on both, body and mind.

👉 Message us or Click the link in our Bio to get started!�

05/02/2026

Protein – der Baustein des Lebens 🧬💪

Ohne Protein kein Fortschritt. Proteine sind essenzielle Bausteine unseres Körpers und spielen eine zentrale Rolle für Trainingseffekt, Regeneration und Immunsystem – wissenschaftlich gut belegt.

🔹 Trainingseffekt:
Beim Training entstehen mikroskopisch kleine Schäden in der Muskulatur. Protein liefert die Aminosäuren, die der Körper braucht, um diese Strukturen zu reparieren und stärker wieder aufzubauen (Muskelproteinsynthese). Eine ausreichende Proteinzufuhr ist daher entscheidend für Kraft- und Muskelzuwächse.

🔹 Regeneration:
Nach Belastung beschleunigt Protein die Erholung, reduziert Muskelabbau und unterstützt die Anpassung an Trainingsreize. Besonders in Kombination mit Training verbessert Protein die Nettoproteinbilanz der Muskulatur.

🔹 Immunsystem:
Antikörper, Enzyme und viele Immunzellen bestehen aus Proteinen. Eine unzureichende Proteinzufuhr kann die Immunabwehr schwächen und die Infektanfälligkeit erhöhen – besonders bei intensiver sportlicher Belastung.

📊 Faktenbasiert:
Sportlich aktive Menschen haben einen erhöhten Proteinbedarf. Je nach Trainingsziel und -intensität werden häufig etwa 1,4–2,0 g Protein pro kg Körpergewicht pro Tag empfohlen.

👉 Fazit:
Protein ist kein Trend, sondern Grundvoraussetzung für Leistungsfähigkeit, Regeneration und Gesundheit. Training setzt den Reiz – Protein ermöglicht die Anpassung.

🫵 Bei SUGAR & PAIN COACHING jagen wir nicht nach schnellen Erfolgen. Wir konzentrieren uns auf langfristige Leistungsentwicklung mit nachhaltigen positiven Effekten auf Körper und Geist.

👉 Get your Coach. Message us.

// This post may contain advertorial mark-ups, but that’s all part of the game //

02/02/2026

📌 JETZT STARTEN – Optimal vorbereitet zum Herbst-Marathon! 🏃‍♀️🔥

Du hast einen Marathon im Herbst geplant? Dann ist JETZT der richtige Zeitpunkt, um deine Vorbereitung strategisch zu starten – denn hochwertige Entwicklung braucht Zeit ⏱️.

Bei SUGAR & PAIN COACHING bekommst du kein beliebiges Training, sondern maßgeschneidertes, ganzheitliches Coaching, das dich wirklich weiterbringt:

✅ Individuelle Trainingsplanung – abgestimmt auf deinen aktuellen Fitnessstand, deine Ziele und deinen Alltag. So entwickelst du Ausdauer, Tempo und mentale Stärke mit strukturierter, progressiver Belastungssteigerung.

🏃‍♂️ Optimal abgestimmtes Ernährungskonzept – Ernährung ist kein Nice-to-have, sondern ein entscheidender Leistungsfaktor. Sie unterstützt Regeneration, Energiemanagement und Performance am Wettkampftag.

🍌 Professionelles Fueling für Training & Wettkampf – wir trainieren Körper und Magen. Du weißt genau, was, wann und wie viel du vor, während und nach langen Läufen brauchst. Keine Experimente am Marathon-Tag.

💪 Ganzheitlicher Ansatz – Training, Ernährung, Erholung und Mindset greifen ineinander. Wir denken alle Stellschrauben zusammen, damit du am Wettkampftag dein Bestes abrufen kannst.

🚀 Warum JETZT starten?�
🌟 Trainingspläne brauchen Wochen, um Wirkung zu entfalten.�
🌟 Frühzeitiges Fueling-Training sorgt für Sicherheit und Vertrauen.�
🌟 Vorbereitung ist mehr als Kilometer – sie ist Präzision, Planung und Regeneration.

✨ Bereit, dein Marathon-Projekt richtig anzugehen?�
👉 DM uns „START“ für dein persönliches Coaching-Angebot 🎯

🫵 Bei SUGAR & PAIN COACHING jagen wir nicht nach schnellen Erfolgen. Wir konzentrieren uns auf langfristige Leistungsentwicklung mit nachhaltigen positiven Effekten auf Körper und Geist.

👉 Get your Coach. Message us.
www.sugarandpain.de

// This post may contain advertorial mark-ups, but that’s all part of the game //

01/02/2026

🏔️ RIDE THE ALPS

Premium Coaching for Ambitious Age-Group and Elite Cyclists

☀️Summer 2026.
🚴🏽 You want to be at the start line of a legendary Alpine marathon.
🎯 Focused. Confident. Ready.
🏁 Finish successful

Shades of Speed.
Tour Transalp.
Engadin Radmarathon
Maratona dles Dolomites.
Ötztaler Radmarathon.
La Marmotte.

Ride the Alps is a premium coaching experience designed for cyclists who want to prepare intelligently, consistently, and at the highest level – while balancing training with work, family, and life.

What you can expect

✨ A personalized training plan aligned with your daily routine
✨ An individual nutrition and fueling strategy for training and racing
✨ Evidence-based coaching in training, nutrition, and recovery
✨ Weekly coaching & strategy call with your coache
✨ Access to premium know-how and expercience scientifig based

You build performance with structure.
You gain confidence through clarity.
You arrive at the start line knowing you’re prepared.

✍🏼 Limited slots. Serious athletes only!

Contact us for
• full program details
• upcoming info events
• priority enrollment

👉 Ride the Alps — apply via link in bio

👉At SUGAR & PAIN COACHING we don’t chase quick or random success. We focus on Long-Term Performance Gains with lasting positive effects on both, body and mind.

Message us or Click the link in our Bio to get started!

��

// This post may contain advertorial mark-ups, but that’s all part of the game //

Shades of Speed Ötztaler Radmarathon Radlabor Canyon

30/01/2026

Our specialized Personal Training program is designed for Athletes of all ages and performance levels. It offers flexible training options in terms of time, location, and content, and is customized to each athlete’s individual needs and goals. Winter times we swim in pools with 25 or 50 meters. In Summer you could choose the pool indoor or outdoor and the open water.

We offer professional swim, training for triathletes and swimmers, teaching them how to improve their crawl technique and increase their swimming performance. You will learn how to reduce drag and swim with less effort.

Our open water sessions teach you safety, better orientation and how adapt to different weather conditions, currents and waves. Every open water session will by guided by E-Boat or SUP.

You will benefit from greater efficiency, faster times, reduced risk of injury and enjoy your sport more. Especially you will develop more confidence in the water.

In all of our specialized personal training sessions, you will train with your coach, who can demonstrate proper technique and correct errors, especially underwater.

Training together makes it easier for both of us. It improves your long-term learning success and is more motivating.

SUGAR & PAIN COACHING is not about quick, random success. We are focused on long-term success with all its positive effects on body and mind.

Book your initial Call today!

👉 Message Us or Click www.sugarandpain.de !

// This post may contain advertorial mark-ups, but that’s all part of the game //

SUGAR & PAIN Deutsche Triathlon Union Zoggs Deutschland RESTUBE

26/01/2026

FUEL YOUR DAY Mango Smoothie Bowl Edition 🥭

This creamy, fresh smoothie bowl is the perfect start to your day or post-workout meal.

Frozen mango, banana, and pineapple provide natural sweetness and lots of vitamins, minerals, and antioxidants. Meanwhile, coconut milk, chia seeds, and granola provide long-lasting energy, healthy fats, and fiber for good digestion.

In just 10 minutes, you'll have a smoothie bowl that looks and tastes delicious and supports your body.

❄️ fruit is used to create the perfect consistency. Alternatively, you can blend fresh mango, banana, and pineapple with a few ice cubes.

📝 Mango, banana, pineapple, coconut milk, chia seeds, honey, granola, oat scramble, mango and banana pieces, and coconut chips.

🥣 Blend the fruit with coconut milk. Add honey if you prefer it sweeter and chia seeds until the mixture is creamy. Pour the mixture into a bowl and top with granola, fruit, and coconut.

Mix according to your taste and preference. Just don't use too much granola; otherwise, it will be too heavy on the stomach and taste like muesli.

✨ Rich in vitamin C
✨ High in fiber and filling
✨ Perfect for fitness, health, and recovery

👉 Get more Nutrition Expert Breakdown: Click Link in Bio 💡

🫵 At SUGAR & PAIN COACHING we don’t chase quick or random success. We focus on Long-Term Performance Gains with lasting positive effects on both, body and mind.

👉 Get your Coach: Message Us!�

// This post may contain advertorial mark-ups, but that’s all part of the game //

25/01/2026

Our specialized Personal Training Sessions are designed for Athletes of all ages and performance levels. It offers flexible training options in terms of time, location, and content, and is customized to each athlete’s individual needs and goals. �

We offer professional coached personal run training for runners and triathletes, teaching them how to improve their individual running technique, how to do proper skill drill and increase their running performance.

You will learn how to run longer, faster and with less effort.��You will benefit from greater efficiency, faster times, reduced risk of injury and enjoy your sport more.��

In all of our specialized Personal Training Sessions you will train with your Personal Trainer who can demonstrate correct technique to you and correct your errors straight away, especially your foot work. �

Training together makes it easier for both of us. It improves your long-term learning success and is more motivating.��SUGAR & PAIN COACHING is not about quick, random success.

We are focused on long-term success with all its positive effects on body and mind.��Fix Your Run Technique Now. Book your initial session today!�

👉 Get the Expert Breakdown >> Click the Link in our Bio 💡

🫵 At SUGAR & PAIN COACHING we don’t chase quick or random success. We focus on Long-Term Performance Gains with lasting positive effects on both, body and mind.

👉 Message us or Click the link in our Bio to get your Coach!�

// This post may contain advertorial mark-ups, but that’s all part of the game //You

23/01/2026

🚴‍♂️ Your riding position determines your performance — and your health.

Whether you ride a road bike or a time trial bike,
your position on the bike is the foundation for
efficiency, power, and injury prevention.

An improper setup often leads to
🔻 massive loss of power
🔻 major impact on your run performance
🔻 knee, back, or neck pain
🔻 poor aerodynamics
🔻 early fatigue

Before the outdoor season starts is the ideal time for a professional position analysis.

After winter training, your body and flexibility often change — and small misalignments can have a big impact once training volume and intensity increase.

🎯 A precise bike fit ensures that
👉 your power is transferred efficiently
👉 your aero position is truly fast
👉 your transition to running works better
👉 your body stays strong and injury-free

Don’t just start the season — start perfectly set up.

And if you’re looking to improve your position:

💬 Send a Message or write 'ASK THE COACH' in comments to get in touch!

We’re happy to provide comprehensive, individual advice to help you get the most out of your riding.

🫵 At SUGAR & PAIN COACHING we don’t chase quick or random success. We focus on Long-Term Performance Gains with lasting positive effects on both, body and mind.

👉 Message us or Click the link in our Bio to get started!�

// This post may contain advertorial mark-ups, but that’s all part of the game //

Radlabor Canyon

20/01/2026

These TOP 5 Freestyle Mistakes That Are Holding You Back.

Freestyle swimming is the most technically demanding discipline in triathlon — and the one that requires the most time and patience to improve sustainably. The real challenge isn’t just learning the technique, but applying it consistently and correctly over time.

From body position and kick to the arm pull, there are countless details that influence your performance. And because water doesn’t give you a solid point of resistance, immediate feedback is often missing — making mistakes easy and progress slow.

Most swimmers show similar error patterns, but the underlying causes can be very different.�
In this post, I’ll break down the 5 most common freestyle mistakes — and show you how to fix them. 💡

👉 Get the Expert Breakdown. Fix Your Freestyle Now.
https://www.sugarandpain.de/5-fehler-kraulschwimmen/
👉 Comment ‘SWIM’ if you want to improve your freestyle.

🫵 At SUGAR & PAIN COACHING we don’t chase quick or random success. We focus on Long-Term Performance Gains with lasting positive effects on both, body and mind.

👉 Message us or Click the link in our Bio to get started!�

// This post may contain advertorial mark-ups, but that’s all part of the game //

18/01/2026

LET'S TALK NUTS 🥜

Nuts are compact Snack: calorie-dense, micronutrient-rich, and easy to add around training.

👉 Why nuts matter for your performance and health
1️⃣ Energy density (without junk calories)
Nuts deliver a lot of calories in a small volume — ideal when training loads are high and appetite lags.

2️⃣ Healthy fats = long-duration fuel
- Mostly monounsaturated & polyunsaturated fats
- Support aerobic metabolism and help spare glycogen during long efforts
- Essential for hormone balance (testosterone, estrogen, cortisol control)

3️⃣ Plant protein for repair
- ~4–6 g protein per 30 g serving
- Contributes to muscle repair and connective tissue resilience (tendons, ligaments)

4️⃣ Micronutrients endurance athletes burn through
- Magnesium → muscle contraction, oxygen utilization
- Potassium → fluid balance, nerve signaling
- Calcium & phosphorus → bone stress resistance
- Iron (small but relevant) → oxygen transport (especially plant-based athletes)

5️⃣ Antioxidants & anti-inflammatory compounds
- Polyphenols + vitamin E help counter oxidative stress from high mileage
- Supports recovery and immune function during heavy blocks

Nut-by-nut performance highlights:
🥜 Almonds
- High in vitamin E → muscle recovery & immune defense
- Rich in magnesium → cramp prevention
- Great daily training nut

🌰 Walnuts
- Best plant source of omega-3 (ALA)
- Anti-inflammatory → recovery, joint health
- Excellent during high-volume weeks

🥜 Cashews
- Higher carbohydrate content than most nuts
- Good iron + zinc for endurance metabolism
- Pre-training friendly

👉 There is no single “best” nut — the best strategy is: Mix them!

Best timing
🟢 Post-training (with carbs) → recovery & inflammation control
🟢 Between meals → energy intake without gut overload
⚠️ Not ideal right before hard sessions (fat slows digestion)

Portion guide
- ~30 g (a small handful)
- Enough benefits without GI issues or calorie overshoot

Nuts won’t replace carbs for performance — but they make your engine more durable.

Save this for your next grocery run 🏃‍♂️🥜

👉At SUGAR & PAIN COACHING we don’t chase quick or random success. We focus on Long-Term Performance Gains with lasting positive effects on both, body and mind.

Message us or Click the link in our Bio to get started!�

// This post may contain advertorial mark-ups, but that’s all part of the game //

SUGAR & PAIN

17/01/2026

🏃‍♂️ Run Faster. Run Smarter. Stay Healthy. 🏃‍♀️

Good running technique isn’t just about faster splits or better race results.

👉 It’s the key to staying injury-free and training consistently.

Most injuries don’t come from too much training — they come from doing the wrong things, repeatedly.

That’s why we offer **personalized run technique coaching:
✔️ Efficient movement patterns
✔️ Reduced injury risk
✔️ Better economy & performance
✔️ Individual analysis for triathletes & runners

Age-grouper or elite — the fundamentals matter.

Doing the right things right makes the difference.

📩 DM us to upgrade your running skills
🎯 Train smarter. Perform better. Run longer.

👉At SUGAR & PAIN COACHING we don’t chase quick or random success. We focus on Long-Term Performance Gains with lasting positive effects on both, body and mind.

Message us or Go to www.sugarandpain.de to get started!�

// This post may contain advertorial mark-ups, but that’s all part of the game //

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MÜNCHEN

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OUR STORY

SUGAR & PAIN Coaching verbindet ernährungs- und sportwissenschaftlichem Know How mit intensiven Erfahrungen in Triathlon und Ausdauersport. eat smart. train hard. Wir lieben Schwimmen, Radfahren und Laufen und gute, gesunde Ernährung. Diese Begeisterung und das faszinierende Lebensgefühl geben wir unseren Athleten und Klienten authentisch wieder. Wir kennen die Strukturen, die Methodik und Gesetzmäßigkeiten und verstehen die Individuen und ihre Emotionen. Seit über 25 Jahren trainiert Stefan Drexl erfolgreich Sportler verschiedener Altersgruppen und Leistungsstufen. Der Sportwissenschaftler und Triathlon-Trainer möchte ambitionierte Breitensportlern und Nachwuchsprofis, vom Jugendlichen bis Erwachsenen eine bestmögliche, trainings- und ernährungswissenschaftliche Betreuung im Ausdauersport zukommen lassen und sie auf ihrem individuellen Weg zu ihren sportlichen Zielen erfolgreich begeleiten. Für die Ausdauersportarten Schwimmen, Radfahren und Laufen entwickelt SUGAR & PAIN Coaching individuell angepasst Training- und Ernährungskonzepte, zugeschnitten auf die persönlichen Anforderungen des Menschen. Der Münchener möchte die Menschen motivieren und unterstützen ihre Gesundheit und Leistung zu steigern und ihre sportlichen Herausforderungen erfolgreich zu erreichen.