Do we have a man powered Plane which could be used by “normal” people who are in a good condition but who are not professional bike-athletes, or bike-athletes an very small/light weighted?

Could this ever become some sort of transportation over long distances for the average Joe?

The answer is no and probably not. There have been human power aircraft but they were very large wingspan craft made of fragile materials and powered by well trained athletes at relatively low altitudes. Unfortunately human beings have a high weight to power ratio which is a handicap when you want to fly. For a human powered craft to fly you need a very light plane and a very fit athlete. I’m sure an aeronautical engineer could do the math for you but I doubt a weekend athlete is ever going to pull a human powered flying machine out of his garage and commute to work in it.

Damn, i hoped it would work with that nano-foam

You most likely mean “aerogel”. Really cool stuff but it isnt much good for building structures like air frames. Its not nearly stiff enough or strong enough.