Where are you losing performance? | 031 | Inside Jonas Kilthau

Episode von The Regulated Athlete von Jonas Kilthau · 14. Oktober 2026 · 35 min

A 15-kilo gravel bike from eBay. Flat pedals. Mudguards. At the start of a fast group ride in Girona, the others smiled. 80 kilometres later, they were the ones asking questions.

How is that possible? The answer goes back to 2015. Six months before Rio, every test said Jonas was in the best shape of his life. Then he sat down on the ergometer, and his body shut down. Three months later he rowed 98 % of his personal best on less than half the training. Somewhere in between, he found the lever he had missed.

In this solo episode Jonas opens up the model behind it: Performance = Outside × Inside. Why one group of swimmers got 8 % faster and the other almost 10 % slower on the exact same training. What six hours of sleep can cost you in an Ironman. And which athlete type you turn into on a bad day.

So, where are you losing performance?

Studies mentioned:

Craven et al. 2022, sleep and performance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9584849/

Marcora et al. 2009, mental fatigue and endurance: https://pubmed.ncbi.nlm.nih.gov/19131473/

VanHeest et al. 2014, energy deficiency in swimmers: https://pubmed.ncbi.nlm.nih.gov/23846160/

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