Christmas and New Year Break

We spent the holidays in Belgium with some family members in a cozy house that made up for the long drive. I used the time for daily trail runs - even when it snowed - and plenty of board games with my kids and family. The highlight: a sauna, swimming pool, and whirlpool that made every day feel like a mini wellness retreat. Usually I’m not the biggest “family time” person, but this 10-day break was exactly what I needed.

Codefreeze Conference in Finland

This was my third Codefreeze in Northern Finland, and while I thought I had the formula figured out, I definitely overdid it this year. Between outdoor activities, attending (and giving) conference sessions, and trying to keep up with work, I hit a wall by day four. Still, it was an incredible experience: inspiring people, great sessions, and the indescribable magic of Lapland in January. I’m already planning for next year, but I’ll try to take it easier next time.

Munich Tech Sauna Meetups

Our first Munich Tech Sauna community meetups of the year kicked off strong. The cold weather seems to attract even more people. January attendance was great, and the energy in the group is fantastic. It’s fun to see new faces mix with the regular crowd, and there’s just something special about talking tech and innovation while sweating it out in a hot sauna.

Snowboarding in the Dolomites

My yearly snowboarding trip with my friend André remains a “two-person meetup” (sorry, non-inclusive) and we like to keep it that way. This year brought tons of fresh snow and some surprises, like the Marmolada being closed due to avalanche risk. Still, we found plenty of new areas to explore, and as always, the good conversations were just as important as the rides. I feel lucky to have friendships like this one that bridge sport, life, and everything in between.

Trail Running and more with OCR Munich

With plenty of OCR races planned for this year, trail running has been a key part of my training. Running through the woods and climbing local peaks around Munich is just as rewarding as any race.

The group atmosphere with OCR Munich makes it even better — if you’re in the area and enjoy trail running, you should check us out.

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Health Check Season

Winter felt like a good time to take care of overdue doctor visits and small surgeries. That plan sounded better in theory than it turned out — it’s been a lot of appointments and follow-ups, and I can’t wait to have it all behind me. A small toe surgery means no running for two weeks, which feels weird after all the activity lately. Can’t wait to get moving again soon.

That’s my first six weeks of 2026 in a nutshell. A mix of family time, snow, community, and recovery (you might call it ‘taking care of an ageing body’, too). It feels good to write things down again and share some of what’s been going on.

How’s your year been starting off? Anything that already shaped the tone for your 2026? Drop a comment — always curious to hear how others kick off the year.

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Not all of these posts belong to my project “The Digital Sweat Lodge.” Some posts are for the Labs Talk Podcast that I co-create with Andreas Neumeier. Still, most of them are part of my own blog, so I did not just keep up a weekly rhythm, I often wrote more than once a week.

What I wrote about

To see what I actually wrote, I opened my new favorite AI-assisted browser, Comet from Perplexity, and asked it to analyze my archives. Comet is an AI-first browser that can work with your open tabs and help you with tasks while you browse, which makes this kind of review easy and fun.​

The top topic was no surprise.

Cycling

Cycling took the number one spot. I wrote about the TransAlp Cycling Challenge, indoor cycling on Zwift, and some of my favorite routes like the Valepp, Dolomites Bike Day, and the Reschensee area. I also shared thoughts on commuting by bike and some early cycling plans for 2026.

Running and OCR

The second big topic was running. I wrote about how I slowly became a runner (also here) and how I got into OCR/obstacle course racing. The Ninja Days events, which are all about obstacles without the running, also showed up (running kind of did bring me there, so it’s OK). I covered trail running, some gear recommendations, and again some ideas and goals for 2026.

Fitness and health

The third topic was all about “generic” fitness and health. In “Fitness is how you live” I shared how I see fitness as part of everyday life, not just a workout block. I wrote about training and recovery, morning workout routines, staying motivated, and how breathing techniques that I discovered in 2025 became part of my life.

Sauna culture and wellness

Next came sauna culture and wellness. I finished my Saunamaster training this year, which gave me a deeper understanding of sauna and made the practice even more meaningful. I still do not manage to lead regular sessions (no time after all), but I go to sauna almost every week (as a regular visitor) and it is an important part of my life. The Munich Tech Sauna Community was another topic, and it is great to see how that community has grown and how people connect there.

Lifestyle and personal development

Lifestyle and personal development also showed up often in my posts. I quit alcohol in 2024 and wrote about how that decision changed my life in a very positive way. I shared thoughts on post run rituals, friendship, and a “Year of Joy” mind mapping technique that I use to map out what matters. I also wrote about how the book “101 Essays” influenced me and why I felt the need to respond to it.

Web3, tech, and other adventures

Web3 and blockchain were a smaller part of my writing in 2025. It is no longer a topic at work, but I am still interested in it privately and curious about where it will go in the coming years.

There were also plenty of “other news” posts. I wrote about conferences and events such as Codefreeze 2025 and I am happy that I will be back for Codefreeze 2026. I covered the SAP Labs Munich move to Garching, hiking adventures like my “kind of” ascent of the Zugspitze, and even a post about why I value the European Union. More recently, I finally wrote about my Colemak Mod DH keyboard layout. It really was a wide mix of topics.

How the blog fits together

When I asked the AI to summarize what my blog is about, it told me that “The Digital Sweat Lodge” really lives up to its name by mixing physical endurance, wellness practices like sauna, technology, and community into one lifestyle. That felt very accurate to me. Reviews and summaries like this are one of the helpful things an AI browser like Comet can do while you work with your own content.​

Writing every week about all these topics, and now looking back on them, helped me reflect more deeply on what is important in my life. Friendship, sports, travel, and adventure all became clearer through the simple act of putting words on a page. I now feel I have a sharper view of what matters most.

What mattered most

The best part of this challenge did not happen on Substack but in real life. Many of these posts turned into conversations with friends, colleagues, and family. Some people left comments, some talked to me over lunch, and some reached out by chat to keep the discussion going. Those conversations gave the blog its real value.

So thank you for reading, for subscribing, for commenting, and for talking to me about the posts. This challenge felt like a shared experience, not a solo project.

For 2026, I plan to be a bit quieter. I still want to blog, but more when I feel like it rather than every single week. For now, it is Christmas time. Happy Christmas and a happy new year to you and your loved ones.

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For energy, I stick to real food — pasta with tomato sauce, rice, and easy digestible bread — especially before races. I’ve completely cut out energy gels during competitions because they always upset my stomach. Let’s be honest: these gels are basically concentrated sugar blends, the kind you normally try to avoid. While they do give a quick energy boost, I’d rather take a small performance hit than deal with stomach issues mid/post-race. Unless you’re fighting for a podium spot, the goal should be to optimize your experience, not just your speed. If something doesn’t sit right with your body, skip it.

Now, about protein — active people need roughly 1.5 to 2 grams of protein per kilogram of body weight each day. That’s tough to hit through food alone. Whey protein is one of the best sources since it’s efficiently absorbed. (Funny enough, it’s a byproduct of the dairy industry… you’d think it would be cheaper!) Plant proteins like soy or lentils can also work, but you generally need more of them to reach the same effect.

I’ve recently switched to a very plain, high-quality whey protein — no flavorings, no sugar, no sweeteners. It’s made a big difference. My shake now tastes natural and feels clean, without the artificial aftertaste.

Here’s my simple post-workout shake recipe:

• 30g Naduria Organic Whey Protein

• 500ml Protein Milk (75g whey protein per liter)

• 1 banana (great source of magnesium) or frozen fruit like mango or berries

• A spoon of wheat bran, flaxseed, or chopped nuts for extra fiber

Blend it all together and enjoy a smooth, natural, and filling recovery drink.

It’s simple, but it covers all the bases — protein, carbs, fiber, and micronutrients.

What about you?

Do you have your own go-to post-workout shake or recovery snack that actually works for you? Share it in the comments — I’d love to compare notes!

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Right now, my cycling is all indoors on Zwift, but the 2026 season planning has already started. Some things will change, and some I just have to do again.

What’s changing: I’ll probably skip Sella Ronda and Dolomiti Bike Day this time. They’re fantastic events, but after three years, I feel like I’ve seen them enough for now.

What stays: The Reschensee trip. I’ll cycle to Lake Rescia again, take part in the 15k Reschenseelauf, and maybe add another kiteboarding session the following day. After that, I’ll ride down to Bozen and take the train home, hopefully managing to reserve a bike spot early enough.

New for 2026: A spring trip along the Bodensee–Königssee–Radweg. That’s roughly 478 km with 4,500 m of climbing over five days — a great way to start the season.

Our yearly TransAlp will still happen, though this time the route runs from Salzburg through the Alps back to Munich. Maybe it’s not a full crossing this year, but it’s a trip I always look forward to.

And to wrap up the season, I’m planning to conquer the Stilfser Joch. At 2,757 m, it’s one of the highest, most beautiful mountain passes in the Alps. The plan is to climb it during the annual car-free cycling day, descend into Switzerland, then return to Italy for the overnight stay. Whether we start right from Germany through Garmisch and Fernpass or drive part of the way is still open.

All in all, it’s an exciting plan. Though, as always, nothing’s guaranteed. Fingers crossed that everything falls into place!

What about you?
Do you already have cycling or outdoor goals for 2026? I’d love to hear what adventures you’re planning in the comments below.

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In 2025, I began exploring other forms of running. Joining a sports club in Munich introduced me to trail running on Sundays. Unlike my usual flat runs, trail running means gaining elevation through woods with uneven terrain full of roots and stones. In winter, fallen leaves cover the trail, adding to the challenge by hiding obstacles beneath. Trail running demands constant attention to the path, so I rarely check my watch or worry about speed. It’s more about focus, balance, and adapting to the environment. Plus, the social side of group runs and occasional gatherings at mountain huts adds a nice community feel.

Then there’s Obstacle Course Racing (OCR), another exciting twist on running. It mixes trail running with obstacles like walls, monkey bars, and rings. The OCR community I joined trains both endurance and strength—running short distances, doing burpees, functional exercises, and practicing obstacles outdoors, even in winter. This variety keeps things interesting and is a great all-around workout.

All these types of running—flat road running, trail running, and OCR—complement each other and push my fitness in new directions. Looking ahead to 2026, I plan to keep the mix going, focusing more on trail runs and OCR events, enjoying the fun rather than competing. I’ve already signed up for some races with friends, aiming to improve without pressure.

That’s my running outlook for 2026. What’s your plan for the year ahead?

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I quickly ordered parts and built my first keyboard, probably a 42-key “Piantor” or something similar. I realized the number of keys is customizable — many go with more or fewer keys — plus the style matters: MX (Cherry) switches vs. low-profile, clicky or silent. Later I settled on a 36-key, split, low-profile, non-clicky keyboard.

Building keyboards sparked a bigger question in my mind: is the QWERTY keyboard layout really ideal? I researched why most of us still use QWERTY, or here in Germany, QWERTZ. The answer is simple: typewriters were mechanical, and QWERTY reduced jams and maintenance costs. It was designed for machines, not for human ergonomics.

Understanding this pushed me to explore alternatives. You can easily dive deep into this research and lose hours nerding out. I chose Colemak, a modern layout, and specifically the Mod-DH variant which swaps 4 keys for better comfort. For English typing, it’s more ergonomic, faster, and somewhat familiar—numbers and special characters stay mostly the same.

One day to the next, I switched keyboard layouts. The first few days were tough; typing a simple email felt impossible. After a week of daily practice on monkeytype.com and other tools, my speed improved a lot.

With Colemak Mod-DH set, I questioned keyboard design even more and kept reducing keys on my builds. My sweet spot turned out to be 36 keys, much fewer than the typical 78 keys on a MacBook Pro.

You might wonder how I type everything with so few keys. The secret is layering: thumb keys let me switch layers for numbers, symbols, media controls, and modifiers like Shift and Ctrl. I use the Miryoku firmware, which is brilliant for this. By pressing and holding specific fingers on the opposite side of the split keyboard, I can access modifiers without stretching or moving my hands much. It feels complex initially but becomes second nature and ergonomically friendly.

Reprogramming myself after a lifetime of QWERTY typing took time, but the switch felt necessary. Now, I’m very happy with it. On the go, I use Colemak Mod-DH on my regular MacBook keyboard, and at home, I use my self-made 36-key keyboard. I keep printouts of the Miryoku layers by my screen for quick reference, but it works well overall.

What puzzles me is why the world remains stuck with QWERTY, which is not ergonomic. Why is it still taught in schools? Why are keyboards all square and loaded with keys? Probably because it always has been that way.

What are your thoughts? Have you ever considered switching keyboard layouts or building your own keyboard? Share your experience or questions in the comments!

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AI can seem incredibly smart on the surface. But if you dig deeper, you find it often “hallucinates”—makes things up or gets facts wrong. This is dangerous if we just accept it and share without checking. AI is creeping into everything I do, from fixing my blog writing (yes also this post) to coding at work. So, I needed to rethink how I think.

That’s why I started reading Besser denken by Henning Beck [German]. This book takes you through the science of how to think better — today. It covers how to fight information overload, distractions, and the new challenges AI brings. Beck’s advice is clear: you need to be adaptable, resilient, and always question what you hear or see—especially if it comes from AI.

Blind trust in AI leads to big problems: wrong answers, biased decisions, loss of our own judgment, and overlooking how AI reaches conclusions. Henning Beck and other experts say we must raise our guard and use AI wisely, combining its power with human judgment.

Going offline

In the age of AI, unplugging and spending time on offline activities is more important than ever for our thinking. Cycling with friends, going on long hikes with deep, meaningful conversations, or enjoying a sauna session without any smartphones or screens are moments where we truly connect with ourselves and others. These are times when our minds are free from constant digital noise and AI prompts.

During these offline moments, we get to think on our own terms, explore ideas without quick AI answers, and express our true thoughts and feelings. They help us build mental clarity and creativity because we are not just reacting to information but actively engaging with the world around us—and with our inner world. These experiences recharge our brain’s ability to focus, reflect, and problem-solve deeply.

Henning Beck would agree that embracing these real-life (IRL) moments is crucial. They reinforce our uniquely human skills—introspection, imagination, and critical thinking—that no AI can replace. In a world where AI makes many tasks easier, these offline activities keep our brains agile, independent, and prepared to use AI not as a crutch, but as a tool we control and master.

What else can we do?

Beck suggests focusing on what makes human brains unique—not trying to copy AI. We think with feelings, images, and big ideas. We have intentions and creative problem-solving skills AI can’t match.

He encourages taking breaks to think deeply, seeking different viewpoints (especially from non-experts), and being brave in making mistakes. Mistakes are how we learn and grow fast. Most importantly, don’t let AI make you less open-minded or creative. Use it as a tool, but stay curious and keep questioning.

I hope this inspires you to keep training your brain alongside your body.

How do you make sure you stay sharp and critical in the age of AI? Share your thoughts in the comments!

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Ismaninger Winterlaufserie 21k (Feb 9)

Reliable winter running motivation. I always miss the 18k leg because of Codefreeze Conference, but love the 13k and 21k events. Local, well-organized, and full of heart. My best half marathon time happened here—1:44—never matched since.

Spartan Super Munich (Apr 12)

Second year in Munich’s Olympic park. 10km, 25 obstacles. Running up Olympic Hill, crossing the lake, finishing in the stadium—all iconic. Jumping over the fire obstacle made it memorable.

Andechs Trail (Apr 26)

First trail run of the year, a tough 16km with lots of climbing through the woods around Andechs Monastery. Training runs shocked me but race day went better. Finished with beers, food, and friends in the monastery restaurant.

Trolli Half Marathon (May 11)

Local half marathon near family. Not your average city race—hilly, scenic, through vineyards.

Spartan Beast Kulmbach (Jun 14)

First half-marathon OCR—21k, 30 obstacles, 800m elevation. Completed it but paid with taped-up, injured hands. Multi-Rig and grip-heavy challenges were brutal. Achieved it with Andre, shared the pride (and the pain).

Sport Scheck Run (Jul 6)

Munich half marathon through the English Garden. Supportive crowds, perfect start and finish on Leopoldstrasse. Great summertime atmosphere.

Reschenseelauf (Jul 12)

15km run around Lake Rescia, Italy. The week was a dream: cycled from Bavaria to Italy, took kiteboarding lessons, relaxed in a mountain chalet with panoramic sauna, and hiked in the afternoons. The run itself was beautiful—torch-lit path, lakeside views, and celebratory vibe for its 25th anniversary. I ran with Alan and Andreas from Munich Tech Sauna—shared the experience, shared the win.

Tegernseelauf (Sep 28)

First time at Tegernsee half marathon, won’t be the last. Scenic, tough climbs. Stayed nearby (great hotel) beforehand, enjoyed hiking and sauna with my wife. Surprised myself with a 1:45 finish, even with all the elevation.

Ismaninger Winterlaufserie 13k (Dec 7)

Still coming up. Always a highlight for me, but this year, my winning run is already chosen.

The standout race? Reschenseelauf in Italy.

It wasn’t just about running—it was a full experience. Unusual 15km distance, torch-lit night race, and a laid-back, non-competitive vibe. The whole week added to it: crossing the Alps by bike, picking up kiteboarding, hiking, great food, and perfect weather. No injuries, no flat tires, just good luck and better company.

For the race itself, running with friends made it even more special. That’s why Reschenseelauf takes top spot for 2025.

Now I want to hear from you:
What was your favorite running or sports event this year, and why? Leave me a comment—let’s swap stories!

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I’m here to tell you that for most of us—even those in the top fitness bracket—this simply isn’t true. The scientific proof for many of these claims is weak or non-existent. I’ve been paying close attention to news from trusted sources, and the message is clear: Focus on food first.

Let’s dive into the two most hyped supplements and what you actually need to know.

Protein Powder: Overrated and Easily Replaced

Yes, I still enjoy a protein shake after my workout, but I seriously doubt it has a great effect anymore. I like the taste, so I’m working on my own recipe using natural ingredients—more on that in an upcoming post when I’ve perfected it!

Here’s the reality of protein intake:

• Your Target: The standard recommended daily protein intake for active adults is around 1.5 grams per kilogram of body weight (some say up to 2 grams). For a person weighing 75 kg, that’s about 112 grams to 150 grams per day.

• The Myth of Timing: Forget the high-stress idea that you have a “protein window” post-workout. Research shows that whether you eat protein pre-workout, during, or after doesn’t matter much. The key is to ensure you get a good dose of protein with every meal since your body cannot store it.

• Real Food is King: If you aren’t a strict vegetarian, you are very likely already hitting your daily protein target. Most foods contain some protein, and it’s surprisingly easy to hit 1.5 g/kg with just a little attention.

• Natural Sources are Better: Instead of reaching for an expensive powder, choose real, high-protein foods like curd cheese, lentils, peas, mozzarella, or goat cheese. These “real foods” also provide other critical nutrients that shakes lack, like fiber and essential vitamins.

• The Bottom Line: You likely get enough protein. Adding a bit extra probably won’t hurt, but consider real ingredients before you waste money on the latest influencer-touted product.

Creatine: Limited Effect for Endurance Athletes

Creatine is constantly hyped to boost energy and build muscle. But what’s genuinely proven?

• The Scientific Truth: The only currently agreed-upon and scientifically proven benefit is that creatine can help increase power and endurance during strength training. To see a benefit, you have to be doing intense, heavy strength work.

• The Small Gain: Your body naturally produces creatine and fills up your muscle stores to about 60% to 80%. Supplements might get you to 100%, which is a 20% to 40% boost. That sounds good, but experts argue this gain only makes a measurable difference for those performing truly intensive training.

• It Does Nothing for Endurance: For my endurance-focused activities—gravel biking and running—creatine has little to no effect. I took it for a while and saw exactly nothing. That’s why I stopped.

• The Hidden Risk: Doses of 3 grams to 5 grams per day are considered safe. However, many people take way more (10 grams or 20 grams even), which can be dangerous and lead to stomach issues or unwanted water weight gain.

• The Rebound Effect: If you take extra creatine, your body may reduce its own ability to create it. This is sad, though luckily this effect reverses after a few weeks once you stop supplementing. Proper sleep and a healthy diet are likely way more important than the 20% boost you might get from a supplement.

What I Actually Supplement (The No-Brainers)

There are a few things I do supplement because the science is clear and the need is universal:

• Magnesium: Plays a crucial role in muscle contraction and nerve function. Great for active people.

• Omega-3 Fatty Acids: Have strong anti-inflammatory properties, which significantly aids in daily recovery.

• Vitamin D: A no-brainer if you live in a northern climate and don’t spend every winter day running around naked (not sure how much sauna counts here). It’s essential for bone health and the immune system.

A Note on Fueling

Finally, let’s talk electrolytes. I don’t rely on expensive electrolyte drinks for my endurance sessions. A simple fruit juice diluted 1:3 with water works perfectly to replenish sugars and some salts. Save your money.

So, before you drop a fortune on powders and pills, take a moment to look at your plate. You’re likely stronger and better-fueled than the supplement companies want you to believe.

What is the one natural food you rely on to fuel your workouts and recovery? Share in the comments!

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Here are my top picks:

1. Garmin Forerunner 165 Music: This affordable entry-level running smartwatch has been a game-changer for me. The Music version allows me to sync my Spotify playlists, which automatically update each time I charge my watch at home with Wi-Fi. The battery life is impressive, lasting several days, although music playback does consume more power. While the data tracking is cool and the Garmin Coach plan helps me train for big events like half marathons, I mostly use the tracking to explore new routes on Strava and keep my running fun.

   

2. Shokz OpenRun Pro 2: These bone-conducting headphones are incredibly comfortable and barely noticeable while running. They allow me to hear my surroundings, which is crucial for safety when cars approach from behind. Available in two sizes, I opt for the smaller version to fit my relatively small head. The latest version now uses USB-C for charging, which is a great bonus.

   

3. Airmax Nasal Dilator: Although they may look a bit strange and invite some friendly teasing, I swear by these nasal dilators. Studies have shown the benefits of nasal breathing, so I aim to optimize my breathing, even under stress. Once inserted, these dilators make breathing much easier, and I can now complete an easy base run using only nasal breathing. However, I still rely on mouth-breathing for more intense tempo runs.

   

I’m happy to share these recommendations without any affiliate links, but in return, I’d love to hear about your favorite running gear secrets.

What little extras have made a big difference in your running experience? Let me know in the comments below!

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The Reality of Modern Cycling

Long gone are the days when you just hopped onto your bike. Nowadays my helmet, cycling computer, arm heart rate sensor, rear radar and light, not to forget the electronic shifting of the bike itself - all need charging. While it requires a bit of planning and over multiple day trips some charging routine, I think it’s overall worth it. Some of the gear below is just for fun or data tracking, while some has a great impact on my safety on my way to work.

The Gear I Can’t Live Without

Sena R1 Evo Smart Cycling Helmet - I might soon buy the latest model as the Micro-USB charging is painful, but other than that it gets the job done. This helmet connects to your smartphone via Bluetooth and lets you take calls or simply listen to music. Call quality isn’t super amazing, but it works in case you get a quick call on the way home. The speakers are on the sides of the helmet and you still hear your surroundings if you lower the volume. Compared to bone conducting headphones, which I love for running, there’s no extra item to carry or get in your way.

Wahoo Roam 3 Cycling Computer - I’ve been a fan of Wahoo for many years and just upgraded to the latest release, the Roam 3. I once had an issue with the former Element Roam 2 and Wahoo was super quick with their service and replaced it in no time. Great customer care creates loyal customers, so I went with the Roam 3. Excellent battery life, good for even multi-day trips, larger display, better map refresh rate. This cycling computer works in every aspect and never lets me down.

Ravemen FR160 Front Light - It’s not a light per se, it’s more like a day-light attention grabber and safety tool. There’s a new model out now, the FR500, which I might soon try. This daytime light has multiple modes, one being a pretty aggressive flashing mode. It simply makes sure you’re being seen. There were a few cases already in my cycling life where this was potentially a life saver. The mounting is genius - it simply slips under your Wahoo or Garmin cycling computer and just adds a bit of extra height to the setup.

Wahoo Trackr Radar - I was looking for a good rear bike light for a long time and finally went with the Trackr Radar. It scans for approaching vehicles and shows me the distance to these on the left bar of the Roam 3. It’s super convenient in cases where you have to leave the cycling path next to a road - though of course still turn around as a double measure. Once a vehicle is approaching, it will blink like crazy and I swear it makes other drivers pay more attention to you. Might not seem like a big thing, but it’s a great addition to my safety gear.

Moofit HW401 Heart Rate Monitor Arm Strap - This heart rate monitor feels more comfortable than a chest strap, and at the same time I think it’s pretty accurate. Super lightweight, completely waterproof, and a battery life of 20 hours will not let you down.

Wahoo Cadence Sensor - The trick about this cadence sensor is that it comes with a clip for your shoes. If you have one pair of shoes but multiple bikes, you don’t have to buy multiple sensors anymore. It’s too early to tell how long the battery lasts, but even once it’s dead all you need is a CR2032 battery replacement (which you have around anyway as you need it for your bike shifters).

Lezyne Pocket Drive - This is a super compact and lightweight pump - so small and lightweight you’ll hardly notice it. While it doesn’t have a built-in pressure gauge, it will get your tire pumped up enough to continue riding.

Uvex Glasses - The ones I have are a few years old, so you’ll probably find newer and better ones from Uvex. But the cool thing here is the self-tinting glasses. They’re clear on cloudy days, tinted on sunny ones. One pair of glasses for all occasions. Plus I think it’s absolutely necessary to wear glasses all the time you’re out riding to protect your eyes from flies, little stones, and other debris.

The Little Things

Other than that I own little cycling gadgets that sometimes make a difference. Like three pairs of cycling gloves - warm winter ones, wind-only long gloves for mid-season, and short ones for summer. To save on clothing to carry around, I use arm and leg warmers and go with short shirts and pants.

What’s the one piece of cycling gear you can’t ride without? I’d love to hear about your setup and any hidden gems I might be missing!

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As someone who loves a good challenge, I made a sudden decision to go completely alcohol-free. One day to the next. The plan: forever. This idea came after a conversation with a marathon runner. When I asked if he drank a little or not at all, he told me that "just a little" often doesn't work and that he's 100% off alcohol. It clicked for me. Having one beer often leads to another, and before you know it, you're off track.

To my surprise, going to Oktoberfest and only drinking non-alcoholic "Mass" (a one-liter beer) was easy. When I ordered one, a few friends at the table joined me, saying they had also had enough of drinking.

Since then, I've just been ordering non-alcoholic beers or other options at restaurants. If there's no non-alcoholic beer, I'll grab a fruit spritzer—they taste great. Or I go with water, as some of these options still have a lot of “stupid” calories.

So, what's changed? Here's a quick look at the biggest differences:

• Better Sleep: My sleep scores on my Garmin watch are consistently higher, usually in the 70-90 range. Before, even one beer at dinner could mess up my sleep cycle, often making me sweat and wake up. Now, that's gone.

• Early Mornings: Along with better sleep habits, I now wake up at 6 AM every day without any trouble. I often wake up naturally before my alarm. I make sure to get to bed a little before 10 PM to get more than eight hours of sleep. I often listen to a podcast on a 30-minute sleep timer to help me fall asleep.

• Improved Sports Performance: It's also leveled up my sports experiences. On my yearly snowboarding trip with my friend Andre, going non-alcoholic meant we could have more fun on the mountain. Drinking and doing sports like snowboarding is dangerous, and it's horrible to see people drunk in a mountain hut at lunchtime. For Andre and me, it means we can fully rely on each other. If an accident were to happen, I'd know my good friend is close by and fully capable of helping.

• Friends Join In: A lot of my friends have also stopped drinking, and we don't miss it at all. We can have just as much fun without alcohol. As one friend said, "If you need alcohol to open up, you have the wrong friends." While some of my friends still drink, there's no judgment, and it's not considered weird or uncool not to drink. This would have been unthinkable at big events like Oktoberfest just a few years ago.

Have you ever considered taking a break from alcohol, or have you already? Share your thoughts and experiences in the comments below!

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(Video: I initially had fun exploring routes, including gravel…)

Below are the practical tips that have kept my rides fun, safe, and sustainable.

Don’t chase speed

Making “be the fastest” the goal forces you to weave through traffic, cut corners at lights, and add unnecessary stress. I track two numbers on my Wahoo bike computer: time in motion (pretty steady) and total elapsed time (varies with traffic, weather, holidays). Focus on staying in motion, not on shaving seconds.

Skip the bike when the weather turns nasty

Early on I vowed to ride in any condition, but I quickly realized that a rainy commute isn’t worth the discomfort. On days with a high chance of rain—or when it actually starts pouring—I either work from home or hop on public transport. Most of my meetings are hybrid, so I can stay productive without getting soaked.

Add a little variety on the return leg

Coming home feels harder, so I break the monotony with a quick stop at a local beer garden. Sometimes I detour through downtown Munich, meet friends, and then take the train with my bike. The extra ticket cost is small compared with the mental boost.

Use hands‑free tech

A smart helmet or bone‑conducting headphones let me listen to podcasts or take calls without pulling out my phone. Staying focused on the road while staying connected is a win‑win.

Invest in good gear

Quality cycling clothing makes those 33 km rides far more comfortable and serves as a motivation booster. I keep a spare set at home so I never have to wash the same outfit twice in a row.

Store heavy stuff at work

My office has lockers, so I leave my shoes, spare clothes, and even sometimes the laptop there. Packing light means less weight on the bike and a smoother ride. My backpack is also minimal, an Ortovox skiing backpack, which sits snugly on my shoulders.

Keep snacks and hydration handy

A 33 km ride burns roughly 900 kcal. I store nuts, fruit, or an energy bar at my desk for an afternoon snack, and I always carry a filled water bottle—especially in summer. Staying fueled prevents the dreaded “crash” on the way home.

What’s the biggest challenge you face when trying to make a long‑distance bike commute a regular habit? Share your experience in the comments—I’d love to hear how you tackle it!

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Falling in Love with Hiking

I fell a bit in love with hiking during my time in Nauders for the Reschenseelauf and also during our Munich Tech Sauna hike. Zugspitze – Germany's highest mountain at 2,962m – came up in conversation a few times after that.

During August, I finally found time to research the many routes to get to Zugspitze. Together with my great friend André, we decided on the easiest but longest route via the Reintal. This route is about 21km long with 2,400m of elevation gain from Garmisch-Partenkirchen to the top. It still requires great fitness and basic hiking gear like proper shoes, rain and wind protection, lot’s of water plus you need to be prepared for changing conditions – sun, rain, fog, even snow once you get close to the peak.

The Journey Begins

I got up super early and caught the first train to Garmisch while André arrived by car. At 7:30 AM we kicked it off, starting from the Olympiaschanze in Garmisch-Partenkirchen.

The easy part took us first through the Partnachklamm, then all along the beautiful Reintal, always following the Partnach river. After about 2 hours and 45 minutes, we reached the Reintalangerhütte – a well-known hut for many hikers on their way to Zugspitze. We fueled up with Apfelstrudel and juice for some fast carbs.

The Challenge Ramps Up

From Reintalangerhütte, the more challenging part begins. Our next stop was Knorrhütte, where hikers from Austrian paths also meet on their way to Zugspitze. The terrain was already changing – more stones, often foggy conditions, and some serious gradients.

But we had great moments too. Views when the sun broke through, and funny experiences like sheep crossing our hiking path on their way down to their farm (trying to eat the food right out of our hands!). We had hours to talk and chat, but also quiet moments to think and enjoy the landscape, or fully focus on putting one foot in front of the other up the mountain. We had another break at Knorrhütte – some cake plus lots of drinks to fuel up.

The Hardest Decision

We then started the final segment with the initial goal to hike all the way up to Zugspitze. The terrain got even harder, and the temperature dropped close to 0°C as soon as the sun disappeared. We were covered in fog around the time we reached Sonnalpin (about another hour later) – the point where you decide if you have enough energy to hike the final 400m or take the gondola up to Zugspitze.

We initially tried to hike up. There was a long line of people moving strangely slow up the mountain, all covered in fog. We couldn't even see how long the line was. We soon figured out why they were so slow – this segment was filled with loose gravel stones. You put one foot down, try to take the next step, and the ground beneath your feet starts moving and drags you down again. Very challenging and not much fun.

Choosing Safety and Team Experience

That's when we realized the final 350m weren't going to be fun – plus quite unsafe with the changing weather conditions. While it was mentally really hard for me to let go of the original route, I'm very (yes, very) happy we took plan B and walked back down to Sonnalpin.

From the beginning of our planning, we knew this was teamwork. Safety and maximizing the fun and experience we have as a team comes first. That's why this was the right decision, even though it wasn't our initial plan.

We took the gondola all the way up, had a great break in the mountain lodge, and used the Eibsee Gondola back down toward Garmisch. We hiked back to the car and spent almost 4 hours recovering at the Trimini Sauna in Kochel am See.

The Real Victory

The best part of this hike was making the right decisions – in this case, stopping at the last 350m and taking the gondola. The conversations we had during roughly 6 hours of hiking, commuting via gondolas, and later in the car were amazing. We didn't destroy a great experience with a potentially dangerous and exhausting slog at the very end.

I admit it takes mental flexibility to let go of your plan, but it's really great to put the team and safety first. We had tons of fun this way. Would do it again!

What about you – have you ever had to change your plans on an adventure, and did it turn out better than expected? I'd love to hear your stories in the comments below!

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I managed to snag tickets for the "Ninja for Everyone" open course – and honestly, I had no idea what I was getting myself into.

First Impressions: Holy Height, Batman!

Walking into Munich Airport and seeing the massive obstacle course stretched between the terminals was both exciting and terrifying. The sheer size of it hit me first, then the crowds, and finally – the height. Everything was happening a solid 2 meters off the ground.

Mental Game vs. Physical Game

You need serious arm and shoulder strength for this. The flexibility requirements are no joke either. But the real challenge? Your brain.

Picture this: You're standing on a trampoline, 2 meters up, staring at a bar that's 1.5 meters away. You have to jump. Straight out. And trust that you'll catch it.

Then there's the full-swing style jumps from bar to bar. Your logical brain is screaming "This is insane!" while your body has to just go for it.

Every obstacle has its own personality too. Some move. Some tilt. Some do both. You're constantly adapting and problem-solving on the fly.

The Reality Check

Let's be real – I failed. A lot.

The soft, air-filled ground became my best friend that day. But that's the beauty of it. Each failure taught me something new about the obstacle, about my technique, or about pushing through that mental barrier.

And then came the successes. Those moments when everything clicked, when I made that scary jump or conquered an obstacle that had been taunting me. Pure adrenaline.

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Already Planning My Return

Will I ever compete at a professional level? Definitely not. But will I be first in line if Munich Airport hosts Ninja Days 2026? Absolutely.

This event proved that ninja obstacles aren't just for the pros on TV. They're for anyone willing to face their fears, push their limits, and have some fun failing along the way.

What about you – have you ever tried an obstacle course that pushed you way outside your comfort zone? What was the scariest part, and did you surprise yourself with what you could accomplish? Drop a comment below and share your own adventure stories!

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Right now, I'm in the Alsace region of France for a city sightseeing trip. Just yesterday, we hopped over to Germany again to visit Freiburg. In just a few kilometers, the culture, language, and some of the habits change, while we still have the convenience of a single currency, electric plugs, and other standards like controlled drinking water you can safely drink from the tap all over Europe.

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With a lot of nonsense happening in the world these days, I just wanted to share some love for Europe. I still remember when my dad had to change currencies just to visit France, and he got checked at the border, which took extra time. That's all gone. If you live in a border area in Europe today, it's probably a common thing to hop over to the next country for shopping or to visit friends. Despite the problems Europe has to face, the countries I've recently visited have truly grown together. I'm starting to identify less as mainly German and more as European, and I think many others are, too.

What's a cross-border experience you've had in Europe that made you appreciate the continent? Share your stories in the comments!

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But what do you do when you need a more immediate boost? When you're in a slump and need a reason to get out there? Here are some simple tips to stay motivated.

Slash the Competition

Take the pressure off. Stop competing with your last run or your friend's pace. Just focus on having a good run. If that means going a little slower, that's fine. The goal is to enjoy it, not to win a race against yourself.

Explore New Routes

Right now, I'm in the Alsace region and I've found a lot of fun exploring the area by running in the mornings. One day, I ran through the cities around me. Another day, I went up into the hills and discovered old castle ruins.

I check my runs on Strava, but I'm looking for places I haven't been to, not for my time. This often gives me ideas for what to do with my family later in the day. Even when you're at home, it's worth leaving the same old paths and finding a new route.

Change Up Your Playlist

Listening to something new can make the time fly by. I typically listen to music on my Shokz OpenRuns, and a great playlist can make a run feel a lot shorter. Or, try a new podcast to give your mind something to chew on while your body is working.

Mix in Other Training

Running and cycling don't have to be your only workout. You might find a calisthenics park on your route and enjoy a quick strength session. This variety helps your body and your mind stay engaged.

Join a Fun Run

Sign up for a "fun run" or a non-competitive event. Choose something that's more about the experience than the time. The Wings for Life World Run is a good example. My tip for that one: set a goal distance and actually stop when you hit it. The last time I did it, I ran 26km and was completely wasted. It would have been more fun to stop a bit earlier.

Or look at below - this was the Mental Health Rocks Run in Munich 2024 - a great running community that was focused on having a good time.

Reward Yourself

Sometimes, a simple reward is the best motivation. Treat yourself to some new running shoes, a new piece of gear, or maybe even a new fitness watch. A little something extra can make you excited to get back out there.

What's your secret to staying motivated when the initial excitement wears off?

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The world of AI is moving fast, and you've probably heard about Agentic AI and the Model Context Protocol (MCP). Think of MCP as a standardized way for an AI agent—like the one in Claude Desktop—to connect with different services and use their "tools."

I've been using this to supercharge my training analysis by connecting Claude to my Strava data. This allows the AI agent to access recent activities, profile info, and even analyze my performance over a specific period. It's a game-changer for getting personalized insights.

While there are many Strava MCP servers out there, I've had great results with this one. Of course, feel free to explore others and let me know what you find!

Getting set up is straightforward:

1. Clone the project from GitHub. (Always a good idea to check the code yourself.)

2. Add a .env file with your Strava API application details.

3. Add the server to Claude Desktop under the Developers tab in Settings, following the instructions in the GitHub README.

Once you're connected, the possibilities are endless. I primarily use this setup to create tailored training plans that fit my specific needs. Here are a couple of prompts I've used:

“Look at my recent sports activities and then recommend a daily morning routine, about 25-30 mins long which focuses on strength and complements my endurance activities such as running and cycling.”

Or, for an even more focused plan:

“Look at my recent sports activities and then recommend a daily morning routine, about 25-30 mins long which focuses on strength and complements my endurance activities such as running and cycling. From 10th of August to 20th of August I will be on vacation in France and won't be able to cycle, so focus the training on complementing the running during this time.”

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The AI generates a detailed output, which I print out and use as a monthly guide. It's a simple and effective way to get a customized training plan.

Sample below…

How do you use tech to improve your training or daily routine? Share your thoughts in the comments!

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Daily Morning Strength Routine for Runners & Cyclists

25-30 minute functional strength workout

Warm-Up (5 minutes)

• Dynamic leg swings (10 each direction, each leg)

• Walking high knees (20 steps)

• Butt kicks (20 steps)

• Bodyweight squats (10 reps)

• Arm circles (10 forward, 10 backward)

Main Strength Circuit (18-22 minutes)

Complete 3 rounds of the following circuit. Rest 30-45 seconds between exercises, 90 seconds between rounds.

Lower Body Power & Stability (6 exercises)

1. Single-leg glute bridges

   • 10 reps each leg

   • Targets: Glutes, hamstrings, core stability

2. Bulgarian split squats

   • 8-10 reps each leg

   • Targets: Quads, glutes, balance, unilateral strength

3. Lateral lunges

   • 8 reps each side

   • Targets: Hip stability, adductors, injury prevention

4. Single-leg calf raises

   • 12 reps each leg

   • Targets: Calf strength, ankle stability

5. Wall sit to squat jumps

   • 30-second wall sit + 5 explosive squat jumps

   • Targets: Endurance strength + power

6. Single-leg deadlifts (bodyweight)

   • 8 reps each leg

   • Targets: Posterior chain, balance, running mechanics

Core & Upper Body Support (4 exercises)

7. Plank variations

   • 30-45 seconds (alternate: standard, side planks, plank with leg lifts)

   • Targets: Core stability, postural strength

8. Bird dog

   • 8 reps each side (hold 3 seconds)

   • Targets: Core stability, hip stability, coordination

9. Push-ups (modify as needed)

   • 8-12 reps

   • Targets: Upper body strength, core stability

10. Dead bug

    • 8 reps each side

    • Targets: Deep core stability, coordination

Cool-Down & Mobility (2-3 minutes)

• Standing forward fold (30 seconds)

• Figure-4 hip stretch (30 seconds each side)

• Standing calf stretch (30 seconds each side)

• Gentle spinal twists (30 seconds)

Key Benefits for Your Training

For Running:

• Injury Prevention: Single-leg exercises improve balance and address imbalances

• Power Development: Plyometric elements enhance running economy

• Core Stability: Better posture and efficiency during long runs

• Hip Strength: Reduces risk of IT band and knee issues

For Cycling:

• Pedaling Power: Unilateral leg strength improves power transfer

• Core Endurance: Better position maintenance during long rides

• Hip Flexibility: Counters cycling's hip flexor tightness

• Upper Body Support: Reduces fatigue in aero positions

Progression Tips

• Week 1-2: Focus on form, use bodyweight only

• Week 3-4: Add small weights/resistance bands if available

• Week 5+: Increase reps, add more challenging variations

Scheduling Recommendations

• Easy Training Days: Full routine (30 minutes)

• Hard Training Days: Focus on mobility + light core (15 minutes)

• Rest Days: Full routine with emphasis on mobility

This routine complements your existing endurance training and current weight sessions perfectly!

I still remember being at a conference called Codefreeze a couple of years ago. I was just starting to get serious about sports, enjoying my time cycling on Zwift and of course, using the sauna in Northern Finland in combination with ice bathing. On the last day, I went to a Wim Hof breathing workshop. It was all heavy breathing and then holding your breath for a few minutes. Honestly, at the time, I thought it was pretty useless. Fast forward two years, and I see things very differently.

While James Nestor’s book, Breath: The New Science of a Lost Art, hasn't completely changed my life, I fully agree with its core takeaways. I've now added specific breathing techniques to my daily routine, like the "perfect" 5.5-second equal breathing (5.5 seconds in, 5.5 seconds out). In the evenings, I often use the 4-7-8 technique (4 seconds in, 7 seconds hold, 8 seconds out) to help me fall asleep.

Here are the key points from the book that stuck with me:

Breathe Through Your Nose. The book makes a very strong case that nasal breathing is far better than mouth breathing. Your nose is a built-in filter that warms and moistens the air before it hits your lungs. It also creates nitric oxide, which is great for blood flow, helps you absorb oxygen better, and even has antibacterial properties. Breathing through your mouth all the time can cause problems like dental issues, snoring, and sleep apnea. I’ve started trying to nose-breathe during my slow runs, even if it means I have to slow down a bit more.

Slow Down Your Breathing. Nestor highlights that the optimal breathing rate is about 5.5 breaths per minute, with equal 5.5-second inhales and exhales. This simple practice, known as resonant breathing, can lower blood pressure and stress levels. It activates your body's "rest and digest" mode.

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CO2 Isn't the Enemy. I always thought carbon dioxide was just a waste product, but the book explains how important it is for getting oxygen to your tissues. This is called the Bohr effect. When you breathe too fast (hyperventilate), you release too much CO2, which actually makes it harder for your blood to deliver oxygen where it's needed. Breathing slower helps you build a higher tolerance for CO2, which in turn improves how well your body uses oxygen, even during exercise.

Chew Your Food! A surprising takeaway for me was the connection between our modern, soft diets and breathing problems. According to Nestor, not eating tough, natural foods means our jaws don't develop properly, leading to narrower airways. That explains a lot of the breathing issues we see today. It’s a habit that's a bit harder to get used to, but I'm trying to chew on things like carrots and apples more often.

Ancient Practices, Modern Science. The book explores ancient techniques like Pranayama from yoga and Tummo from Tibetan Buddhism. What's cool is that Nestor shows how these old practices are now being backed up by modern science. They're not just mystical rituals; they are real, effective tools for managing stress and improving lung function. The main message is that our breath is a powerful tool we can actively control to improve our health.

What about you? Have you ever tried any breathing exercises or paid attention to how you breathe? Let me know in the comments!

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I've been thinking about this a lot lately, inspired by a video I saw on YouTube. I couldn't find the exact video again, but the idea stuck with me, and I've developed it into a simple concept: a pyramid of motivation. My theory is that we start at the bottom and work our way up, and for true long-term motivation, you have to reach the top.

Let's break down the levels of the motivation pyramid.

Level 0: No Pain

This is the foundation, the starting point for anyone getting into sports. At this stage, your motivation is all about becoming pain-free. You want to lose weight to take stress off your joints, build essential base muscles for stability, or improve flexibility so you can just move without discomfort. This is the crucial first step; you can't build a sustainable sports habit if every movement hurts.

Level 1: Body-Shaping

Once you're moving without pain, your motivation often shifts to body-shaping—it's all about how you look. You're motivated by seeing results, whether it's losing weight, building muscle, or just generally getting in shape. This is a powerful motivator at the beginning because the results can come quickly, but as many of us know, this motivation can take a hit when you inevitably hit a plateau.

Level 2: Competition

At this level, your focus moves from looks to competition. You might run your first race, sign up for a cycling challenge, or start tracking your personal records on Zwift. You're driven by numbers—improving your pace, shedding minutes off your half-marathon time, or beating a personal best. This can be a great driver, but like the body-shaping phase, the gains get harder and harder to achieve. Shaving off a few more minutes from your time becomes a serious struggle, and your motivation can start to wane.

Level 3: Health

For many, the motivation eventually evolves into a deeper sense of health. The main reason you train weekly is no longer just for looks or pace but because you realize your body benefits. You appreciate the long-term purpose of being active: having a great life, being able to carry groceries, or effortlessly running to catch a train. The intrinsic value of a healthy body becomes the main driver.

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Level 4: XP (Experience)

This is the top of the pyramid and, in my opinion, the ultimate, most sustainable motivation. At this stage, your key motivator is the experience you can have due to great fitness.

It's not about the workout itself but what the workout allows you to do.

Think about the incredible moments: the rush of snowboarding fresh powder, the camaraderie of a long gravel bike ride with friends, or the breathtaking views from the top of the Sella Ronda mountain passes. The weekly training is no longer a goal in itself but a means to an end—a way to ensure you're fit enough to enjoy these experiences.

The best part? When you focus on the XP, all the other levels fall into place. Even on a tough, rainy day, you know why you're out there running: it's so you can effortlessly climb that mountain peak with your friends a few weekends from now. You might still do a competition or two for fun, but the core motivation is the joy and experiences you get from being fit.

What about you? Where would you say you are on this pyramid? What's your ultimate motivation for training? Let me know in the comments!

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