Patrick Lange wrote triathlon history when he celebrated his third title at the 2024 Ironman Hawaii with a new course record time of 7:35:53 hours.
Patrick Lange wrote triathlon history when he celebrated his third title at the 2024 Ironman Hawaii with a new course record time of 7:35:53 hours. As early as 2018, he became the first athlete to break the magical 8-hour mark in Hawaii with a winning time of 7:52:39 hours. In addition, the 38-year-old holds the record for the fastest officially run marathon time over a long distance of 2:30:27 hours.
2024 Ironman Hawaii
2024 was a very special year for me due to the ups and downs: my third World Championship title in Hawaii was the highlight of my career. The magic of the island and the energy of the spectators spurred me on. It was a race I’ll never forget thanks to the perfect blend of strategy, mental strength and physical performance.
Goals for 2025
My goal for 2025 is to further improve my performance. I'd like to serve as a role model for the next generation and show that consistency and hard work are rewarded in the long term. The World Championships in Nice is, of course, the main focus.
Coach
My coach, Ben Reszel, is more than just a coach – he’s a mentor, motivator and strategist. I'm fortunate to have a team that supports me in all areas. It's not just about hard workouts, but also about sensitivity and trust.
Swimming tips for triathletes
Technique is crucial in swimming. Take time to practice the correct water position and arm movement. Common mistakes are putting in too much effort and an inefficient kick – both of which unnecessarily use up energy that you need later in the race.
Aerodynamics
Aerodynamics is the key to better cycling times in triathlons. It's not just about the bike, but also about the perfect seating position and choosing the right clothes and other equipment. Small details often make all the difference.
Marathon
The marathon is the showdown of a triathlon where mental strength is often more important than anything else. I focus on maintaining a steady pace and optimal nutrient management. If you manage to accept the pain, you can often excel yourself.
Recovery
Recovery is just as important as the training itself. Sleep, nutrition and targeted regeneration are the basis for continuous progress. I've learned to listen to my body and take rest as seriously as hard training sessions.
Physiotherapy
Without physiotherapy, I wouldn't be where I am today. It not only helps me to prevent injuries, but also improves my mobility and stability. For me, regular checks are an integral part of my training plan.
My strength
My strength is my unwavering will and focus. No matter how hard the race is, I manage to focus on my goals and keep going.
My weakness
I sometimes tend to be too much of a perfectionist. Sometimes it would be better to just let things go and not try to control everything down to the last detail.
Key to success
The key to success lies in the balance between hard work and recovery. You have to be willing to push yourself to the limit, but also know when it's time to ease off.
Insider tip
My insider tip? Never stop enjoying the sport! Passion and joy are the basis for long-term success. And: Trust in your team – together you achieve more.
Strengthening the back and stomach muscles is part of any athlete's training plan - yet these are often neglected. We'll explain why this is a bad idea and how to efficiently train your core with a few simple exercises.
Stretching is a perennial issue in the sport of running. New research is always emerging on static and dynamic stretching. We present four mobility exercises.
