Esther Süss is a late bloomer. She first got her license at the age of 31 – when others are already thinking about the end of their careers. She was subsequently able to celebrate considerable national and international successes and even today at 43 years old, is still one of the best marathon mountain bikers.

At the end of August, you became Swiss Marathon Champion for the 7th time. What do you generally believe are the most important factors for your success?

Above everything else, it’s the joy of doing what I do. It enables me to push through with my training, which forms the basis for success. It also helps me to get the maximum out of my performance during those phases of the race where it gets hard and I start to "suffer". I consider a relaxed attitude and experience to be another important key to success.

Can you tell us what your training basically looks like?

I spend 60% of my time working as a teacher and have been making my own training plans for one and a half years now. I integrate my training between sleep and work and adapt it to the weather conditions. I love exercising – a lot. When I’m biking, I can do both in one fell swoop.

In principle, I train on my bike and control the intensity according to my heart rate. I wasn’t happy measuring wattage. I only cycle intermittently on the road bike. You’re much more likely to find me in the fitness centre where I complete a core strength training program using my own body weight 2-3 times a week, and also do endurance units when the weather is bad.

My longest endurance training units are between 3 and 3.5 hours and once a week I do interval training on top of all the endurance and technique training units. My training has become somewhat less hard since I started writing my own plans.

What does your training look like compared to the past? What adjustments have you made based on new findings, and what based on your age?

Over the past few years, I have gained a lot of experience, become wiser, and know what is good for me and what not. I adjusted my training accordingly. Over the course of time, it has become more efficient and perhaps even a little shorter. However, I place considerably more emphasis on core strength than I did before, for example.

It’s difficult to say whether I really feel my age and therefore adjust or am obliged to adjust. I have perhaps become slightly more cautious. However, my improved technique as compared to before compensates for this. And it certainly helps that the modern equipment we use is easier on the body, and thus enables us to recover faster.

During your career, you have witnessed many developments in equipment. Which were the most profitable in your eyes?

The most profitable development was quite clearly the change from 26 to 29-inch wheels. While this made the wheels somewhat heavier, you can cycle much better and faster. Then – which came as something of a surprise to me – was the changeover from a triple crank to a single crank. Although I needed to get used to it somewhat due to my cycling technique, I am now more than convinced.

Do you have a secret tip you would be willing to share with us? With regards to key training, nutrition or technique, for example?

There is actually no big secret. The joy of doing what you do is key. This joy is not linked to anything material.

I would also like to pass on the tip that you should try to enjoy what you are doing. During a marathon, for example, enjoy the beautiful route and the views.

Technique training can be done well in groups, which is definitely more fun and very motivating. It also means there are other people there should something happen.

Another component for success is a healthy and balanced diet. I supplement my diet before, during, and after training with products from the sponsors. Everyone needs to try out what agrees with and appeals to them, which shouldn’t be a problem considering the variety of products and flavours available.

And finally, it helps if you have a goal you can work towards.

Foto: ZVG