Rhona 
📅 Recorded on March 17, 2025
🎙️ With Jan Dienerowitz
Kathi | Kickass: What I actually did first with pleasure from you know would like to is, when you not train, in the Frame of Challenge Roth 2025, which do you professional? And do you have a family, children?
Jan: I am by profession construction manager in a medium-sized construction companyam there responsible for the supervision of engineering structures. Exactly with this spend I actually a lot Time. To otherwise I am now completely newly married and from the end of April beginning of May, then we are we three three also already. Yes, and I spend actually also much time in the mountains to skiing and snowboarding, but also with pleasure in the Summer at the Hiking…Und otherwise the usual, Time with Friends spend with Family, with of the woman.
Kathi | Kickass: What came first? The decision to take part in Kickass Challenge Roth 2025 or the wedding and the offspring?
Jan: My wife met me and I already told her that I would do a long distance in 2025. So the decision was there first and everything else was then planned around it.
Kathi | Kickass: That means the training will be even more demanding now, especially when it comes to everyday life?
Jan: Yes, the big unknown will be how the nights with the baby will affect my training and how I can combine sleep and training to make both effective.
Kathi | Kickass: How did you come up with the idea of training with Kickass?
Jan: When I started triathlon, I had a 5-6 year plan: First Olympic distance, then middle distance and finally long distance. But I had respect for the long distance. The idea of working with Kickass was attractive to me because I am taken by the hand and receive regular feedback that helps me to correctly assess my progress.
Kathi | Kickass: Where did you first hear about Kickass?
Jan: Last year via social media.
Kathi | Kickass: That’s cool! Last year we also told the stories of the participants – just like now.
Jan: Exactly.
Kathi | Kickass: What have you planned for your Challenge Roth start?
Jan: First long distance under 12 hours, that would be the idea and then, after I’ve talked to Lisa about it several times and she’s also noticed how the training is going, I’ve actually already adjusted it downwards and am aiming for plus or minus 10 hours.
Kathi | Kickass: OK, but it’s nice to see that after the first few months of training it’s already possible to make such a statement and that you can speculate with something like that.
Jan: Yes, definitely! I noticed that especially at the turn of the year – we were on vacation for another four weeks over Christmas and New Year’s Eve. During this time, training was cut back a bit and the body was able to develop properly. The training stimuli started to take effect and I noticed that a certain form had built up. I thought to myself: “Oh, that feels really good!” – especially when I was running.
Kathi | Kickass: Yes, that’s great! Can you tell us how you have developed since you started with us? Were there any aha moments or learnings – anything that made you say: Wow, that was a real game changer for me?
Jan: Yes, absolutely. For me, the biggest game changer was actually the question: How do I take care of myself directly after training? I now make sure that I eat something in the first 15 minutes after the session – be it a bar, a shake or something else. This not only helps with recovery, but also reduces the so-called “open window”, when you are particularly susceptible to illness. And it works really well for me. I feel much better – that was definitely an aha experience.
Kathi | Kickass: And what exactly do you notice? What is changing for the better for you?
Jan: I simply notice that my recovery is much better. The nutrients that I take in straight after training help my body – instead of it having to draw on its own reserves. That makes a huge difference.
Kathi | Kickass: That’s really cool – when you can feel it so directly!
Jan: Yes, totally. That was really a key moment for me.
Kathi | Kickass: Were there any other highlights for you – anything you particularly like about being part of the group or this project?
Jan: Yes, especially the sense of community. Even if everyone trains on their own, the group – e.g. at the camp days – is a great way to exchange ideas. Everyone struggles with similar challenges: Work, family, little time, the question “What do I eat after training?” – this is an issue for many. And it is precisely this exchange about how others manage this that makes you feel good. Despite being an individual sport, it makes you feel part of a community.
Kathi | Kickass: That’s exactly what many people particularly appreciate about us – you’re out on your own a lot, but the community creates a real sense of togetherness. Can you tell me a bit about your sporting background? You don’t do a long distance just like that – there’s usually a lot of experience behind it.
Jan: Yes, of course. I played soccer as a child and teenager, even during my studies. I started doing endurance sports in my mid-20s. It was mainly due to my job – at some point there wasn’t enough time for team sports. A good friend of mine and I both moved to Stuttgart after university and we went running together a lot. It started with a 10 km run, then half marathons, marathons and later even a few mountain marathons. And then came corona – we asked ourselves: What are we going to do now? And that’s how we got into triathlons.
Kathi | Kickass: Had you done shorter triathlon distances before?
Jan: Not really. We started shortly before Corona, and my first real competition was the Olympic distance at the City Triathlon in Frankfurt.
Kathi | Kickass: How do you motivate yourself in everyday training? And how many hours do you currently train per week?
Jan: At the moment it’s an average of 11-12 hours per week. But motivation is not a big issue for me. Sport is my balance to work – it’s a great way to switch off and clear my head. It gives me energy. I stick to my program and it works very well for me.
Kathi | Kickass: Is there a personal characteristic that you say helps me particularly in training?
Jan: Definitely. I am very disciplined and determined. A quote that describes me quite well comes from Albert Einstein:
“Personalities are not shaped by beautiful speeches, but by action.”
I am simply someone who does things instead of talking a lot.
Kathi | Kickass: That’s strong – so a doer type! Is there a characteristic that sometimes gets in your way?
Jan: Yes, I would say the fear of the unknown. For example, before your first marathon – you don’t know how your body will react to the last 10-12 kilometers. Or before the first middle distance: how will my body cope with completing three disciplines in a row? That’s when the mental movie starts.
Kathi | Kickass: That means that’s probably exactly what’s on your mind now as you prepare for Roth – this uncertainty of what will happen on race day. Is that something you’ve already discussed with your coach?
Jan: Not in detail yet, but I’m sure we’ll talk about it the closer we get to the competition. However, a lot of this uncertainty is actually taken away by the training itself – I simply realize that it works and that gives me confidence.
Kathi | Kickass: That sounds great! And you’re absolutely right: you can’t simulate it completely – but that’s exactly what makes this sport so appealing, isn’t it?
Jan: Yes.
Kathi | Kickass What is the first thing that comes to your mind when you think of the day, the Raceday, what happens in your head?
Jan: Above all, keeping the emotions under control. So when I think about it in the morning at the start of the swim or just before the start of the swim, to get back to this topic, what happens after a certain point in time, after a certain number of hours? How does the body react? Apart from that, I’m actually really looking forward to it. Be it the swim start, be it the bike course, the Solarer Berg, be it the run course at the end and that there will of course be ups and downs over the course of the race…That will be the case, but nevertheless I am looking forward to Roth with joyful eyes.
Kathi | Kickass: What information would you like to get from your coach at the track? Is there anything you already have in mind that would help you?
Jan: Maybe the last memories of running, for example head position, arms or little tips, so that you can make sure again or remember what is important.
Kathi | Kickass: OK, cool. That’s it already. Finally, there’s our quick round of questions:
QUICK QUESTIONS:
Kathi | Kickass: Faster with cake or faster with gelato? Jan: Cake.
Kathi | Kickass: Roll or ride outside? Jan: Outside.
Kathi | Kickass: Podcast or music? Jan: Podcast.
Kathi | Kickass: Early bird or night owl? Jan: Early Bird.
Kathi | Kickass: Ass cream yes or no? Jan: Definitely yes.
Kathi | Kickass: Tubeless or inner tube? Jan: Tubeless.
Kathi | Kickass: Lonely Rider or Group Rider? Jan: Lonely Rider.
Kathi | Kickass: Changeover time Swim Bike under or over 3 minutes what do you think? Jan: Under.
Kathi | Kickass: Beer shower or champagne? Jan: Beer shower.
Kathi | Kickass: Coffee or tea? Jan: Coffee.
Kathi | Kickass: Carbon or fitness? Jan: Condition.
Kathi | Kickass: Nice. Or Hawaii? Jan: Hawaii.
Kathi | Kickass: OK, that’s cool. Thank you very much for the interview.
