Bodycheck: "Small mistake, big consequences" - marathon pro Andreas Seewald

The Upper Bavarian was born and grew up in Lenggries. Andreas now lives in Inzell. He became European marathon champion in 2021 and shortly afterwards World champion. In 2022, he won the silver medal at the World Championships and became German marathon champion for the first time. Andreas is 1.79 metres tall and weighs 71 kilos.

Right knee

In 2016, I fell while skiing. Result: torn cruciate ligament and meniscus. Although I was able to cycle again after a few months, I had to have an operation a year later. Nevertheless, my right knee remains a permanent construction site. I try to counteract this with stabilisation exercises. Unfortunately, it never got back to the way it used to be. If I neglect my exercises, it immediately tweaks again.

Left knee

Last year in January I had bone marrow oedema on my left knee. This was an irritation at the muscle insertion. It was probably caused by an incorrectly adjusted cleat that turned the heel too far outwards. Small mistake, big consequences. I'm also trying to counteract this with stabilisation exercises.

Ribs

I got stuck on a vine during a stage of the 2022 Cape Epic race. The blow catapulted me out of the saddle and I fell flat on my ribs. In the end, it was just a bruise, but it hurt like hell, especially two stages later. From then on, every bump was hell. Given the fact that I've never broken a bone before and that this was my worst fall, I'm happy to accept that. Nevertheless, the rib contusion probably cost us the overall victory at the Cape Epic.

Carboloading

I don't have a fixed nutrition plan, but my trainer recommends how many grams of carbohydrates I should eat per hour of training. I aim for 50-120 grams of carbohydrates per hour during training. During the carb-loading phase a few days before the race, I eat up to 10 grams of carbohydrates per kilo of body weight per day. I usually eat a lot of rice with tomato sauce and vegetables. I have oatmeal in the morning. I only eat unprocessed and organic meat. Unfortunately, you rarely have a full overview of this in restaurants.

Alcohol

I rarely drink alcohol, maybe a glass of red wine or beer at birthdays or weddings. It's easy for me to give it up. The last time I had a drink was in April last year - at my physiotherapist's wedding.

Vices

Unlike alcohol, I find it difficult to give up chocolate. I have a weakness for nut and nougat spreads, which are unfortunately very high in calories and fat.

Supplementary means

Thanks to my nutritional supplement sponsor, I have a full selection, but basically I only take magnesium, iron and Q10. Occasionally taurine too. I also check my micronutrient supply 2-3 times a year with a blood analysis and then make targeted adjustments.

Training

My strength and stability training provides me with Lara Westner from the Puch Sports School, my cycling training from cycling coach Björn Kafka. I usually train 20 hours a week, with one or two rest days. I spend two to three hours a week in the weights room. Pure Strength training basically only in winter.

Favourite and hate exercises

A core exercise where you pull your lower leg up and stretch it out in a side plank. That's a tough one. On the other hand, I enjoy working with my legs on the pulley.

Compensation for cycling

I like ski touring in winter, and I've now also bought roller skis for the summer. I think climbing is great, but unfortunately I don't get to do it that often.

Stretching

Yes, I believe in the effectiveness of stretching. Unfortunately, I often skip it, but when I do, I do it for 30 minutes to an hour.

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