Ready to train, inspire, and make waves – one pedal stroke at a time. We are excited to introduce Cian - an awesome endurance athlete and cyclist, who will be supporting our bike coaching team going forward!
Some of you may have already met Cian at our epic Everesting Challenge, where he jumped in spontaneously and soon became a driving force on the hill. His team spirit on those tough uphill climbs was infectious and truly helped us all push through, becoming a source of motivation and inspiration for all of us, true GoZebra style! Cian’s background is rooted in endurance sports, from sailing at national level to rowing and running – but it’s on the bike that he’s found his true passion. Drawn by the speed, freedom, and adventure of cycling, he’s toured stunning routes through Slovenia, Mallorca, and the Dolomites, embracing the challenge and joy of discovering new places. His love for exploring the outdoors goes hand in hand with a deep care and respect for nature. His next cycling adventure supports a cause close to his heart: Cycling 4 the Ocean – where he will cycle from Munich to the North Cape and where every pedal stroke contributes to cleaning our oceans. We’re looking forward to following this inspiring journey as it unfolds It’s a project that speaks to a shared GoZebra belief – that sport can be a way to challenge ourselves and also contribute to something bigger. We’re thrilled to have Cian on board – not just for his skills on the bike, but for the mindset and values he brings to the team. We look forward to many great rides ahead, and to hearing more as his journey unfolds! Please join us in giving Cian a warm welcome – and enjoy the adventures he’ll be leading! To find out more about Cian's latest adventure, you can follow his fundraising here and his adventures on Instagram here.
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 The GoZebra Team took on an epic challenge — to climb the height of Mount Everest… and we didn’t just reach the summit, we smashed it! Over 54 hours and 898 kilometers of determined cycling, we conquered an incredible 25,705 meters of elevation — that’s nearly three times the height of Mt Everest! An enormous well done to the entire team for your grit, teamwork, and unstoppable spirit. And a massive shoutout to our incredible, superhuman bike coach Tomás — your unwavering strength, support, and motivation kept us pedalling to greater heights that we thought possible! GoZebra — so much more than a sports club. 🦓🤩🤝 #everesting #bestteamever
It was a true challenge for everyone. We planned, we doubted, we hit highs and lows—but we pushed through together. As a team, we didn’t just complete the challenge—we smashed it, lifting not only our performances but also our confidence, resilience, and self-belief to a whole new level! At the end, we clocked up an incredible 48,500 meters, a total of 24 hours of swimming and so much team spirit and mutual support! A special shout-out to Coach Oleksandra for the amazing support! Every time she asked how we felt, she would keep asking until we said we felt good! ☺️🥰❤️ GoGoGo GoZebra! 😎🦓💪🤝🤘👍🤩  The kind of coach Tomás is wasn’t made overnight — it’s the result of years of passion, challenge, and growth. Through empathy, strength, and perseverance, he has turned his journey into a true example of personal mastery, combining endurance, determination, and emotional intelligence into his coaching superpowers. Tomás’ athletic journey began in 2008 as a swimmer. What started as a simple passion soon grew into something bigger. In 2017, he expanded into triathlon, cycling, and running — and from there, his journey only accelerated. After the pandemic, Tomás took on one of the toughest cycling challenges in the world: in 2023, he conquered Alto de Letras in Colombia — an 80-kilometer climb with a staggering 3,700 meters of elevation gain, known as the longest continuous climb in the world. A feat of strength, endurance, and pure mental resilience. That same year, Tomás’ dedication and perseverance were recognised nationally: he was selected to represent Colombia in the national team for his age group — a testament to years of consistent hard work and passion for his sport. Along the way, Tomás has completed two marathons, one Half Ironman distance race, multiple Olympic triathlons, and two sprint triathlons — always pushing boundaries, always looking for the next challenge. Now, Tomás brings his immense experience and quiet strength to us — leading and inspiring us as we prepare for our Everesting Challenge. With his deep understanding of endurance, his love for the sport, and his steady, motivating presence, he will guide us to new heights. Tomás knows from personal experience: "Great achievements aren't built on big promises — they’re built on small, courageous steps, taken day after day." We are proud and excited to have Tomás by our side. With him, we’re not just climbing a mountain — we’re reaching for our own personal heights!
From War to Water: Oleksandra’s Unfinished Dream and New Beginnings with GoZebra In 2021, Oleksandra had a bold goal—she wanted to be the youngest girl to complete a 24-hour pool swim. Under the guidance of her coach, she spent hours each day in the water, swimming six hours straight, eating donuts mid-swim to keep her energy up. Her training was more than just preparation; it was a journey of resilience and dedication. But then, the war in Ukraine changed everything. She had to leave her home, her training, and the goal she had been building towards. The race never happened. That wasn’t the only time Oleksandra had fought through challenges in the water. She had transformed herself in open-water swimming, going from finishing almost last in her first 2 km race to standing on the podium for 10 km races just a year later. She competed in six 10 km Oceanman races, regularly placing at the top in her age group. At the World Championship Grand Final in Thailand (2023), she faced one of her toughest battles yet—severe food poisoning just one day before the most important competition of her life. Too weak to speak, she still pushed through, swimming 5 km (placing in the top 10) and anchoring her relay team to a gold medal. Oleksandra’s story is one of grit, passion, and an unstoppable spirit. When she arrived in Vienna, she found a new home with GoZebra, an international club built on fairness, respect, positive psychology, and strength—values that aligned perfectly with her own. She joined as a coach and an athlete, bringing her experience, energy, and determination to the team. And in return, the club is doing its best to support her ambitions, working to plan open-water races and a 24-hour pool swim—unfinished business from her past. With the help of the whole team, recruiting volunteers, and hoping for the backing of Austrian authorities, GoZebra strives to elevate the face of sport and show how, even in the face of the grimmest adversity, something truly positive can emerge. GoZebra is more than just a team; it’s a community that lifts each other up. Oleksandra is not only rebuilding her own dreams but inspiring others to chase theirs, proving that no matter how many obstacles stand in your way, with the right people around you, you can always keep moving forward.
Welcome to your April 2025 GoZebra Newsletter!
Spring into Action!Longer days, brighter goals, and exciting updates-- new classes, summer camps, BILLA Challenge, and more! Spring has arrived, and with longer days and renewed energy, we're entering one of the most exciting times of the year—race season! Whether you're gearing up for the Vienna City Marathon, the SwimRun this weekend, or simply enjoying the boost of outdoor training, there's something for everyone to look forward to. At GoZebra, we’re proud to be an international, inclusive sports club with members from over 20 countries and aged from 4 to 70+. Whether you're just starting out or chasing a personal best, you belong here. We believe in creating a safe, supportive space where everyone can thrive, grow, and discover their stripes—uncovering their strengths and becoming their best selves. Over the past months, we’ve been hard at work supporting our athletes’ personal goals while also helping to shape the future of Sport by developing a multisport strategy for the Triathlon Vienna Federation—from grassroots to Olympic level. And there’s more: We're introducing new classes like Calisthenics. Our Summer Camps are filling fast! We’re growing our Talent Development Program, from kindergarten visits to elite support. We’re launching a Call for Inspiring Stories to celebrate the amazing journeys within our community. Our volunteer team is growing—want to be part of something meaningful? Plus: Don’t miss the Billa Coupon Challenge to support our kids’ classes with fun and creativity! And as always, we’re welcoming new members. Try any class for free, meet your amazing coaching team, and become part of a vibrant, energetic, and purpose-driven community. Let’s train, race, grow, and have fun—together. We can't wait to see you out there! Your GoZebra Coaching Team FREE TRIAL CLASS COACH CORNER Performance testing and tracking… In the world of endurance sports, there’s a saying: “A session not recorded is a session that didn’t happen.” But how much testing is too much, and what do you do if your watch tells you are too slow in a race, even if it feels hard - do you get discouraged, or use it as motivation? Let’s breakdown key testing methods—what they measure, how they’re done, and how to use them wisely. Read more SUMMER CAMP Join us for an unforgettable experience where kids aged 6 to 16 can improve their swimming, running, teamwork, and mindset—all while having fun. DATES: 30.6.-4.7.25 (2 spaces left) 14.7.-18.7.25 (FULL) 28.7.-1.8.25 (5 spaces left) For more information click below. Summercamps NEW CLASS - CALISTHENICS! Calisthenics is a great form of exercise, involving full body compound moves to strengthen your whole body in a functional way whilst ironing our imbalances and reducing risk for injuries. A great class to add to your fitness and triathlon training! Read more what it is and why Calistenics should be part of your fitness and triathlon training and to book your free trial! FREE TRIAL GoZebra x BILLA Support GoZebra Kids Classes with Billa Coupons! Billa is running an initiative to support local sports clubs—and we're collecting coupons again to benefit our kids' classes! Here’s how you can help: Every time you shop at Billa, you’ll receive a coupon for every €10 spent. Simply collect the coupons and either: > Hand them in to your coach > Or scan them online for GoZebra (link below) Let’s make it fun! We’re also launching a Collection Shoebox Challenge: Decorate a shoebox GoZebra style and place it in your local Billa store to collect even more coupons. Get the kids involved and creative! Don’t forget to send us a photo of your shoebox—there will be a prize for the best-designed collection box! Send us your photo at [email protected]! Let’s collect, create, and support our kids classes together! Add your coupons online here JOIN THE GOZEBRA VOLUNTEER TEAM! Be part of something special! We’re currently looking for passionate, motivated people to support our team and purpose. Here are some of the exciting volunteer opportunities available: > Special needs support in coaching > Marketing & Communications > Social Media > Sponsorship & Partnership Support > Event Management & Support > GP/Team Doctor (once a year, for licenses) Get involved early, gain valuable experience, and be part of something exciting and meaningful—while making a real difference in people’s lives. Onboarding, mentoring, and training are all provided. Express your interest here: Volunteer Opportunities We also offer INTERNSHIPS for summer (aged 15+). Get in touch here! Your coaching team We are further strengthening your coaching team to provide you with the best training out there. Please welcome Anja, Oleksandra and Manuel to the team! Anja (kids run and swim coach & welfare officer) Oleksandra (swim coach) Manuel (swim coach) Christoph (swim coach) Tomas (bike coach) Amelie (swim coach) Anika (triathlon coach) Brigitte (head coach, triathlon coach, sport psychology & talent development) See your coaching team here Would you like to coach with us? We are currently looking for a RUN COACH! Apply here! CALL FOR INSPIRING STORIES Every sport thrives on stories—and we all have a story to tell. Stories that inspire, motivate, and bring people together. That’s why we’re launching a new series to share powerful, personal stories from within our community. Whether it’s how sport has helped you, how you’ve overcome challenges, or a small moment that made a big difference—your story matters. If you have something to share, we’d love to hear from you! Submit your story here Talent Development In our last newsletter, we shared highlights from our recent visit to a kindergarten, where we inspired the youngest generation to discover the joy of multisport – swimming, cycling, and running. At Triathlon Wien, we have developed a unique, internationally-aligned long-term athlete development programme. Our goal is to engage, nurture, support, and retain athletes at every stage of their sporting journey – helping them unlock their full potential, from their first swim stroke to the international stage. Stay tuned! In our next newsletter, we’ll give you exclusive insights into our Talent Development Programme. Achievement Wall Every milestone counts, and we celebrate every achievement of our members, no matter how big or small! CONGRATULATIONS EVERYONE! Click here to see our Team Achievements Feedback We follow a growth mindset in all we do, including in our own coaching and services. Your feedback is valuable to us! Provide your feedback here!  If you’re looking for a simple, effective, and joint-friendly way to get stronger, move better, and stay injury-free—without spending hours in the gym—there’s one training method you shouldn’t overlook: Calisthenics. Also known as bodyweight training, calisthenics is one of the most natural and accessible ways to improve your fitness. Whether you're a beginner, a weekend warrior, or an ambitious triathlete, calisthenics can help you build functional strength, endurance, and resilience.
The Benefits of Calisthenics for Everyone 1. Functional, Everyday Strength Calisthenics trains your body to move well in. Instead of isolating muscles, you strengthen natural movement patterns that you use daily through pushing, pulling, squatting and stabilising exercises. 2. Joint-Friendly & Injury Prevention Unlike heavy weightlifting, calisthenics puts less strain on your joints. You’re using your own body weight and working through full, natural ranges of motion. This helps you build strength without risking unnecessary wear and tear on your knees, hips, shoulders, or back. 3. Better Balance, Coordination & Posture Many bodyweight exercises require balance, body control, and core strength. This strengthens your smaller and often neglected muscles that you need for everyday activities as well as running, swimming and cycling. Over time, this also improves your posture, reduces the risk of injury, and makes you more agile and stable in everyday life. 4. Improved Endurance & Energy Calisthenics isn’t just about strength. It also improves your cardiovascular fitness and muscular endurance. You will feel more energy, less fatigue and will be able to go stronger for longer. Why Triathletes Should Add Calisthenics to Their Training Triathletes often overlook the need for strength training, and Calisthenics is one of the best complimentary exercises to add to an already challenging exercise regime to get strong and fit without risking overtraining or injury. It adds functional strength for all three disciplines:
Calisthenics is one of the most effective, natural, and accessible ways to improve your fitness and performance. For triathletes, it’s also an essential tool to enhance performance, prevent injuries, and build the muscular endurance that will make the difference on race day. So why not add our new class to your weekly routine? Your body—and your race times—will thank you! Book your FREE TRIAL now! In the world of endurance sports, there’s a saying: “A session not recorded is a session that didn’t happen.” But how much testing is too much, and can you train effectively without drowning in data?
Let’s break down key testing methods—what they measure, how they’re done, and how to use them wisely. 1. Heart Rate (HR) & VO₂max What? Measures cardiovascular efficiency and aerobic capacity. How? Watches estimate VO₂max using algorithms based on heart rate and movement patterns. The shuttle run beep test provides a field-based estimate, but the gold standard is a lab test using a mask on a treadmill or bike to measure oxygen uptake directly. Use it wisely: HR is a valuable tool for steady-state pacing but responds slowly to intensity changes and is affected by stress, sleep, and hydration. VO₂max is useful for tracking long-term fitness trends but doesn’t directly dictate race performance. 2. Functional Threshold Power (FTP) – Cycling Power Output What? The maximum power (watts) you can sustain for approximately an hour, used to define training zones. How? Often measured with a 20-minute all-out effort on a smart trainer, with power adjusted to estimate your 60-minute threshold. Lab tests with lactate analysis provide a more precise determination of your anaerobic threshold. Use it wisely: FTP is a strong predictor of endurance performance, but real-world conditions like fatigue, terrain, and fueling significantly impact power output. It’s best used to guide structured training, not as an absolute measure of capability. 3. Critical Swim Speed (CSS) – Swimming Pace Indicator What? The pace you can sustain for 1500m without fading, often used to set training intensities. How? Typically calculated from two all-out efforts (e.g., 400m & 200m) using a simple formula. Use it wisely: CSS is an excellent marker for endurance-based swim training but doesn’t account for technique efficiency. Combine CSS-based sets with stroke drills to improve overall performance. 4. Lactate & Blood Testing – Lab Precision What? Measures physiological thresholds via blood lactate, hemoglobin, or glucose levels. How? Blood samples are taken at increasing intensities to pinpoint aerobic and anaerobic thresholds more accurately than HR or power alone. Use it wisely: Highly effective for elite athletes or those fine-tuning race performance, but for most athletes, structured training with HR, power, and RPE can yield similar benefits. Training with Data—Without Losing Feel The best training blends both numbers and intuition. Here’s how:
1. Boosted Immune Function outdoors during winter - how?
Outdoor exercise enhances the immune system by increasing circulation of immune cells like white blood cells, which help the body fight infections. Cold air can stimulate this response further, as the body adapts to environmental stress, improving immune resilience. Exercising regularly with a group helps maintain these benefits consistently, reducing susceptibility to illness, including colds and flu. 2. Exposure to Fresh Air - cold air does not make you ill! Airborne pathogen transmits viruses and bacteria - they cannot be found in fresh air, or rain! ;) so these factors do not make you sick. On the contrary, fresh air disperses viruses and bacteria, while cold, dry air can inhibit the survival of some pathogens. 3. Improved Mental Health and Reduced Stress (Including SAD) Exercising outdoors in a group can help combat Seasonal Affective Disorder (SAD), a type of depression triggered by shorter days and reduced sunlight in winter. SAD can weaken the immune system due to increased stress and disrupted sleep. Outdoor exercise increases exposure to natural light, even on cloudy days, helping regulate serotonin levels and improve mood. The social interaction of group exercise also reduces feelings of isolation and stress, which are linked to immune suppression. Lower stress levels strengthen the immune system, making the body more resilient to infections. 4. Increased Vitamin D Production Especially in winter, outdoor sunlight exposure is crucial to help maintain vitamin D levels, which are critical for immune function. Vitamin D plays a role in regulating the immune response and reducing the risk of respiratory infections. 5. Physical Conditioning and Cold Adaptation Cold-weather exercise trains the body to regulate temperature and circulation more efficiently. The increased effort required to maintain body warmth boosts cardiovascular and respiratory health, further enhancing immune response. Think cold therapy in little digestible doses! In summary, exercising outdoors during the cooler months of the year does not only improve your fitness and physical conditioning, it also boots your immune system and mental health, building resilience against viruses, SAD and other seasonal illnesses. |
AuthorBrigitte is Head Coach at Archives
May 2025
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