If you succeeded already to get a slot for Kona or your goal is to get one in one of the next big races, training preparations become a delicate thing. For peaking on time a bunch of conditions have to coincide and emerge a state of harmony.

Staying balanced by pushing the limits at the same time over the long months of training may be a shaky walk along a thin red line. As an athlete who has to combine the preps with regular working hours the task of being optimally prepared is even more challenging.


Regardless which training program you follow the continuity of the training is essential. No injuries, no infections, no bouts of allergy and sufficient recovery times are the preconditions for a successful build-up. You are well familiar with the fact that endurance training means stress for your body, positive in the case of decent overreaching, negative in the case of overtraining.

The more you push your body to exertion, the more stressed it gets. The underlying processes that smolder underneath the surface and are in the end responsible for the frail conditions you may drift during the training into are systemic inflammations of varying degrees. The control mechanisms that contain your body's inflammatory states are challenged at all times.

If you manage your training within the limits where the training stress is not harming your immune system, autonomic nervous system and/or your hormone regulation, then the reward will be a body that can endure a lot. If you do otherwise and drive your body permanently over the edge, then inflammatory processes may take over and lead your body into a state of a chronic systemic inflammation.

Then training does become inefficient. You are lacking the motivation for the workout, the training feels monotonous and gets on your nerves. You feel permanently fatigued and stressed, and you may call yourself lucky, if you don't come down with an illness, an injury or the worst an overtraining syndrome.

Here are some cues how you can find out whether you are still balanced or already over the edge:

  • Deep and recreative sleep.
  • No mood swings, emotionally stable.
  • Extent and duration of fatigue within the scope of your training exertion.
  • Duration and extent of muscles soreness not longer than 3 days.
  • Good appetite, no craving for sweets, body weight stable or controlled weight loss respectively.
  • Normal temperature sensation, no bouts of sweating in the cold and no freezing in the heat.

You should take BIESTMILCH all the way through before an important big race. Start at least 3 months before the race day.
Whenever you feel drifting into a critical condition and stress factors accumulate, increase the amount to four to six grams, just to give you a fingerprint.
Don't save the money on this side of the road to your biggest race. You invested already so much, minimize the risk to lose everything.

You can take BIESTMILCH as a preventive measure and as a therapeutic agent. As BIESTMILCH is food, the intake is totally harmless. You cannot overdose it. You will always benefit from it, as you do from other quality foods. BIESTMILCH has anti-inflammatory effects, and strengthens your immune system and balances the activity of your autonomous nervous system.
As immunity is one essential pillar of performance BIESTMILCH is able to stabilize performance and support recovery.

>> More details concerning the specifics of the intake of BIESTMILCH under different conditions ...


For all of you who are competing tapering is a key element of the physical preparation in the last 2 to 3 weeks up to the race.

Prof. Timothy Noakes, the author of Waterlogged and the Lore of Running gives the following advice for this critical period of time:

«Once you decide to taper, do as little training as your mind will allow you, but do that little at a fast pace!»

Tapering needs lots of experience as it is a very individual thing. It's about finding the right duration of the taper, the right volume, intensity and frequency of the specific training sessions and about finding the most suitable pattern of tapering for yourself.

Beside all controversial discussions around this topic there is an agreement about the fact that the tapering phase is a very critical part of the preparation period. The body then is very frail and traveling long distances adds up negatively to this anyway difficult condition. The body's susceptibility for illnesses and injuries increases tremendously.

An incomplete recovery that you were dragging from the intense training to the tapering phase can worsen the negative effects appearing during taper.
During tapering the activity of the autonomous nervous system and the immune system should not decrease dramatically because otherwise the inflammatory conditions in the body spread and become more severe.

The high frequency of stimuli imposed during the pre-taper overload training phase that ensures an optimum of adaptive effects declines in the taper phase. This slow-down of the training leads to a drop of the activity state of the autonomous nervous system and the immune system.

If one does not succeed to taper by maintaining a certain activity state of these two systems, then it can happen that the body loses its tension and falls into the "holiday". It is common knowledge that illnesses often appear in phases of relaxation.

Instead of the fact that healing is fostered inflammation thrives. The gateways for stress-related effects are open. The range of phenomena is broad and ranges from sleep disturbances, prolonged fatigue, lassitude, pain symptoms, to infections.
One of the main goals of the recovery during the taper should be to keep autonomous nervous system activity and immunity in balance, and not to turn lethargic.

Be generous in your use of BIESTMILCH during taper, don't risk all the hard work

Biestmilch supports immunity and the nervous system with the impact of improving healing and being preventive when you start struggling while tapering.
Depending on the duration of the taper it's recommended to take at least 4 chewy tablets a day. In this phase the BIEST BOOSTERs are only recommended, if you feel on the edge of an illness. Taper is a period where sleep is essential therefore the chewy tablets are the option of choice.

>> More about the art of tapering ...

Imprint | Distribution