{"id":2708,"date":"2016-01-17T17:44:00","date_gmt":"2016-01-17T16:44:00","guid":{"rendered":"http:\/\/www.michael-krell.com\/?p=2708"},"modified":"2017-04-13T14:42:32","modified_gmt":"2017-04-13T12:42:32","slug":"wieder-woechentlicher-trainingsplan","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/de\/wieder-woechentlicher-trainingsplan\/","title":{"rendered":"wieder w\u00f6chentlicher Trainingsplan"},"content":{"rendered":"<p>Auf vielfachen Wunsch hin poste ich nun wieder mein w\u00f6chentliches Training. Habe gar nicht damit gerechnet, dass es doch f\u00fcr viele einigerma\u00dfen interessant war. Zum anderen dient es mir selber auch wieder als Motivation. Denn, wenn ich am Ende der Woche was berichten will, so sollte ich doch auch ein bisschen was trainieren \ud83d\ude09<\/p>\n<p>Ich bin wie immer ehrlich zu euch. Meine Motivation ist nicht mehr die gleiche wie noch vor 7-8 Jahren. Damals bin ich nachts um 3Uhr aufgestanden um vor Arbeitsbeginn meinen langen Lauf zu absolvieren.Heutzutage unvorstellbar! Das hat erstmal nichts damit zu tun, dass ich am Training keinen Spa\u00df mehr habe. Der ist nach wie vor da. Ich habe \u00fcber die Jahre allerdings gemerkt, dass ich regelm\u00e4\u00dfige Pausen brauche, um wieder &#8222;hei\u00df wie Frittenfett&#8220; zu werden. Diese hochmotivierten Phasen sollten bei mir 3-4 Monate nicht \u00fcbersteigen. Daher spare ich mir die &#8222;Trainingsattacke&#8220; f\u00fcr das Fr\u00fchjahr auf. Erst dann steige ich richtig ein.<\/p>\n<p>Daher beginnt die Trainingsdokumentation nun erstmal recht bescheiden, daf\u00fcr allerdings schon recht intensiv. Denn es verh\u00e4lt sich so: je weniger Trainingszeit, desto intensiver sollte diese gestaltet werden, um trotzdem in Form zu kommen. Wer nur 6-8 Std. Training die Woche absolviert, f\u00fcr den macht es keinen Sinn, nur lockere Grundlageneinheiten zu fahren. Da nehme ich hier die Einsteiger mal aus. Wer von 0 kommt, f\u00fcr den sind 6-8 Std. schon ordentlich Holz.<\/p>\n<p><strong>Montag:\u00a0<\/strong>TE1: Laufen: Schnelligkeit\/Tempo 30min, inkl. 10x30Sek maxTempo, dazwischen je 30Sek Gehen &#8211; TE2: Krafttraining\/Athletik 45min<\/p>\n<p><strong>Dienstag:\u00a0<\/strong>TE1: Indoor-Rad: Tempo 25min, inkl. 6x1min FTP (ca. 320-330W), dazwischen je 2min locker &#8211; TE2: Schwimmen: Technik 45min<\/p>\n<p><strong>Mittwoch:<\/strong> TE1: Laufen: Grundlage 40min Dauerlauf &#8211; TE2:\u00a0Krafttraining\/Athletik 30min<\/p>\n<p><strong>Donnerstag:\u00a0<\/strong>TE1: Radfahren: Grundlage 1,5 Std. &#8211; TE2: Schwimmen: Technik 1 Std.<\/p>\n<p><strong>Freitag:\u00a0<\/strong>TE1: Laufband: Schnelligkeit\/Tempo 25min, inkl. 2x 5x30Sek 3:00er Tempo, dazwischen je 30Sek Stehpause &#8211; TE2: Krafttraining\/Athletik 30min<\/p>\n<p><strong>Samstag:<\/strong> Indoor-Rad: Grundlage 25min, inkl. 5x 2min (aerobe Schwelle ca. 270-280W) + 30min Krafttraining\/Athletik<\/p>\n<p><strong>Sonntag:\u00a0<\/strong>Skating 1,5 Std.<\/p>\n<p><b>Gesamtumfang 9:25 Std.<\/b><\/p>\n<p><a href=\"http:\/\/www.michael-krell.com\/wp-content\/uploads\/2016\/01\/tomahawk.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-2710\" src=\"http:\/\/www.michael-krell.com\/wp-content\/uploads\/2016\/01\/tomahawk-300x224.jpg\" alt=\"tomahawk\" width=\"300\" height=\"224\" srcset=\"https:\/\/www.michael-krell.com\/wp-content\/uploads\/2016\/01\/tomahawk-300x224.jpg 300w, https:\/\/www.michael-krell.com\/wp-content\/uploads\/2016\/01\/tomahawk.jpg 640w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Das schwierigste bei dem Wetter ist nat\u00fcrlich das Radfahren. Hier bin ich aber froh, dass ich einen gscheiten Ergometer im Keller stehen habe. Inzwischen besitzen die aktuellen Modelle eine supergenaue Wattsteuerung. F\u00fcrs zielgerichtete Training eine unsch\u00e4tzbare Hilfe. Ich kann mich noch erinnern wie wacklig die noch vor Jahren waren. Mein Indoor-Rad von Tomahawk steht da wie auf Beton gegossen. Damit sind selbst ernsthafte Sprints kein Problem mehr.<\/p>\n<p>guten Wochenstart!<\/p>\n<p>krelli<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Auf vielfachen Wunsch hin poste ich nun wieder mein w\u00f6chentliches Training. Habe gar nicht damit gerechnet, dass es doch f\u00fcr [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2710,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1220],"tags":[1165,1212,1189,1187,1164,1191,1081,1186,1188,1080,1103],"class_list":["post-2708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-privates","tag-ergometer","tag-indoor-cycling","tag-krelli","tag-michael-krell","tag-tomahawk","tag-trainingsplan","tag-triathlon-coach-2","tag-triathlon-coaching","tag-triathlon-trainer","tag-triathlon-training-2","tag-wattmessung"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>wieder w\u00f6chentlicher Trainingsplan - Michael Krell Triathlon Coaching<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.michael-krell.com\/de\/wieder-woechentlicher-trainingsplan\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"wieder w\u00f6chentlicher Trainingsplan - Michael Krell Triathlon Coaching\" \/>\n<meta property=\"og:description\" content=\"Auf vielfachen Wunsch hin poste ich nun wieder mein w\u00f6chentliches Training. 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