Radka Kahlefeldt


In five years’ time, I will be:

A mum of a 6 YO Ruby and she may have a sister or a brother too. I will still be involved in sport in some way. We will have a nice house with a big garden and a pool!

Career highlights:

  • 2012 Olympian

  • 2008 European Duathlon Champion

  • 20+ Ironman 70.3 Champion

  • Asia Pacific Champion 2018

  • 3rd Ironman 70.3 European Champion 2019

  • 2nd Challenge The Championship 2019

  • 3rd Challenge The Championship 2018

  • 5th Ironman 70.3 World Championship 2018

What does your standard training week involve?

My standard training weeks look a little bit different since I became a mum. The training has changed quite a lot. I have less time, so I have to use most of the time I have for training every day. Usually I swim everyday except Sunday. And then I alternate with run or bike days. Monday is swim, bike, Tuesday is swim, run… Most of my bike training is now on wind trainer to save time and to make the most of the time spend on my bike. All my rides include some effort and intensity, and this is the same for my running training. I wish the day would have 30+ hours so I could fit in all my daily activities. I am also trying to do core strengthening, ideally on daily basis but most of the time I run out of time to do so.

Where is your favourite place to train?

I love the ocean and beaches so probably in Noosa, Australia but I also love mountains especially the Alps. Switzerland, Austria or Germany are great places to train and live too.

What is your favourite race?

I love Laguna Phuket Triathlon in Thailand. This place and the race are just amazing. The race is in November and so it used to be my last race of the season and I loved the holiday atmosphere there. Kind of the Christmassy feeling.

What are your top 3 Kymira Sport garments?
When do you use them and why?

Training Leggings

My favourite KYMIRA garment is my Training Leggings. I mainly use these during a weights session to keep my leg muscles warm and regulate my body temperature. Their comfortable and flexible fit allows maximal range of movement for lifting and the infrared technology optimises my energy expenditure during a strenuous session. I also tend to put my leggings on immediately after a race or training piece, utilising their compression component to assist with recovery and removing exercise by-products from my legs post-race. 

Infrared Ankle Socks

I always race in my KYMIRA infrared ankle socks. Partly because they have become my latest “lucky socks”, but also because I love the fit of the higher ankle and supportive arch material, meaning they don’t slide down or cause friction when I’m rowing. 

PrO2 Cycle Jersey

Another garment I really like is the PrO2 Cycle Jersey. I love to go cycling as extra cross-training and this jersey has a comfortable fit and allows you to be easily seen. The breathable fabric, alongside the infrared technology, means it’s great for warm summer rides as well as over the top of the infrared long sleeve in the winter.  

What is your favourite training accessory?

I really love to do all my bike training watching my Power / Watts, so my LIV Avow time trial bike with Rotor power meter is a must for me.

What has been the toughest experience in your career and what did you learn from it?

I had a knee injury at the end of 2014. I had a really sore and fluidly knee but instead of getting an MRI and proper rest I just wanted to do this one more race before my off season and so I have decided to get a cortisone injection to calm the pain. I raced the next day and have hurt my knee so badly that I had to have a knee cartilage reconstruction and was out from running for more than 6 months. I have learnt that you have only one body and that you have to look after yourself as best as possible.

What is the most common training mistake you see? Any suggestions on how to avoid it?

Many people think that more is always better. Sometimes people are so tired that they just somehow suffer through the training without any energy or any improvement. It is better to do a shorter, quality training then to go slowly for a long time. Of course, you have to also do your long runs and rides but don’t forget about the speed.

What motivates you to train and race harder?

The motivation always has to come from yourself otherwise you won’t be able to do it for a long time. But what helps me with my motivation is the fact that I know how lucky I am to be able to do what I love, be healthy, travel to beautiful places, meet nice people, have friends all over the world and have time for my family. This all is possible as a triathlete. And what motivates me to race harder? I am racing as fast as possible as I can’t wait to see my baby and my husband at the finish line.

Describe your diet/meal plan leading up to a big race:

I try to eat the same food year-round, (except during my off season) and I try to eat everything that my body asks for as I think the body is amazingly smart. But I try to eat healthy and nutritious food - not just because of myself but also because I want to be a good role model for my baby girl. Whatever Ruby sees on my plate she wants to eat too.

My usual day looks like this:

  • Coffee and a small snack (banana with peanut butter) before my early morning run
  • Oat porridge with nuts for breakfast after my run
  • Lunch: usually a ham, cheese, tomato sandwich (or egg and avocado)
  • Another coffee and a snack (yogurt, Sponser bar…) before my second training session
  • Dinner: Usually chicken, veggies and rice, pasta or potatoes. Once or twice a week we eat some red meat.
  • Desert/pre-bedtime: Greek yogurt with nuts or quark or pudding…


The only thing I change in my eating before a race is that I won’t eat my usual oat porridge for breakfast since Wednesday or Thursday and will have some bread with butter and jam, honey or so.


My morning breakfast is always the same:

Coffee and white bread rolls with Nutella.

How do you balance your training and racing life with life outside the sport?

Brad and I have a pretty well-balanced life. We always find time to have fun with friends and so on, but nowadays life is really busy for both of us as parents. All we do and talk about is Ruby and parenting stuff. Training and racing are just something I do, but family always comes first for us. We love it.

What type of nutritional supplement do you find most helpful?

I don’t take too many supplements, but there are a few things I like. I like to have a good protein / recovery shake after a big training or race. Sometimes I don’t have time to prepare a solid meal straight after a training session, so a shake is handy. I also love electrolyte tablets when in hot weather or on long haul flights.

What is the best thing about being an athlete?

The flexibility, the travelling and that you are your own boss which means you can choose from so many great races and places where you will “work.”

What is the worst thing about being an athlete?

The unknown. You never know how long you will be able to do what you do. There is always a fine line between being in great shape and over-training or injury.