{"id":441,"date":"2012-07-12T17:14:00","date_gmt":"2012-07-12T15:14:00","guid":{"rendered":"http:\/\/www.michael-krell.com\/?p=441"},"modified":"2017-04-18T12:45:50","modified_gmt":"2017-04-18T10:45:50","slug":"regeneration-nach-der-langdistanz","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/de\/regeneration-nach-der-langdistanz\/","title":{"rendered":"Regeneration nach der Langdistanz"},"content":{"rendered":"

 <\/p>\n\n\n\n\n
<\/a><\/td>\n<\/tr>\n
Captain Chaos mit Recovery Shake<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Normalerweise bewege ich mich f\u00fcr einen Woche keinen Meter extra. Nach 2-3 Tagen bef\u00e4llt mich ein B\u00e4renhunger und ich verschlinge alles an ungesunden und fettigen Sachen derer ich habhaft werde.<\/p>\n

In der zweiten Woche fange ich langsam mit Bewegungstheraphie an und radel und schwimme locker und nach Lust und Laune. Keine intensiven und\/oder langen Einheiten zu diesem Zeitpunkt, da sich sonst die Regeneration verl\u00e4ngert. Auf keinen Fall irgendwelche Wettk\u00e4mpfe einbauen! Hab ich selber letztes Jahr gemacht und ich k\u00f6nnt mich heut noch f\u00fcr soviel Dummheit ohrfeigen.<\/p>\n

In der dritten Woche beginne ich langsam wieder mit dem Laufen. Anfangs nur kurz, so f\u00fcr ca. 15-20min. Das steigert ihr dann langsam wieder. Der Umfang sollte hier in etwa auf dem Niveau einer „Ruhewoche“ liegen.<\/p>\n

In der vierten Woche k\u00f6nnt ihr wieder einsteigen. Ich w\u00fcrde hier stets mit einem kleinen Grundlagenblock beginnen, da diese \u00fcber die letzten Wochen abgebaut hat. Diese ben\u00f6tigt ihr aber als Basis, falls ihr noch einmal einen Formaufbau plant.<\/p>\n

Ganz wichtig in diesen Wochen. Macht auch mal andere Sachen! Geht auf Parties, bechert mal ordentlich oder alles was ihr euch sonst verkneift. Das macht ihr solange bis „der Hunger“ auf Training wiederkommt. Noch ein letztes Wort der Warnung. Athleten die mit dem Rennen sehr zufrieden waren, tendieren dazu wieder viel zu fr\u00fch ins regelm\u00e4\u00dfige Training einzusteigen. Infolgedessen k\u00f6nnt ihr euch Verletzungen durch \u00dcberlastung einfangen oder ein paar Wochen in ein richtig tiefes Leistungsloch fallen. Also einfach mal locker lassen.<\/p>\n

Gr\u00fc\u00dfe
\nkrelli<\/p>\n","protected":false},"excerpt":{"rendered":"

  Captain Chaos mit Recovery Shake Normalerweise bewege ich mich f\u00fcr einen Woche keinen Meter extra. Nach 2-3 Tagen bef\u00e4llt […]<\/p>\n","protected":false},"author":2,"featured_media":1510,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1220],"tags":[],"class_list":["post-441","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-privates"],"yoast_head":"\nRegeneration nach der Langdistanz - 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\/regeneration-nach-der-langdistanz\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Regeneration nach der Langdistanz - Michael Krell Triathlon Coaching\" \/>\n<meta property=\"og:description\" content=\"  Captain Chaos mit Recovery Shake Normalerweise bewege ich mich f\u00fcr einen Woche keinen Meter extra. 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