{"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\/en\/regeneration-nach-der-langdistanz\/","title":{"rendered":"Regeneration after the long distance"},"content":{"rendered":"<p>&nbsp;<\/p>\n<table style=\"margin-left: auto; margin-right: auto; text-align: center;\" cellspacing=\"0\" cellpadding=\"0\" align=\"center\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><a style=\"margin-left: auto; margin-right: auto;\" href=\"http:\/\/www.michael-krell.com\/wp-content\/uploads\/2012\/07\/BILD0251.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.michael-krell.com\/wp-content\/uploads\/2012\/07\/BILD0251-300x225.jpg\" width=\"400\" height=\"300\" border=\"0\" \/><\/a><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">Captain Chaos with Recovery Shake<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>I usually don&#039;t move a meter extra for a week. After 2-3 days I am hungry as a bear and I devour all unhealthy and greasy things that I can get hold of.<\/p>\n<p>In the second week I slowly start with movement therapy and cycle and swim easily and as I like. No intensive and \/ or long units at this point, otherwise the regeneration will be longer. Do not include any competitions under any circumstances! I did it myself last year and today I can still slap myself for so much stupidity.<\/p>\n<p>In the third week, I slowly start running again. Initially only briefly, for about 15-20 minutes. You then slowly increase that again. The scope here should be roughly at the level of a \u201crest week\u201d.<\/p>\n<p>In the fourth week you can start again. I would always start with a small basic block here, as this has been dismantled over the past few weeks. But you need this as a basis if you plan to build a new mold again.<\/p>\n<p>Very important in these weeks. Do other things too! Go to parties, have a good cup of tea or anything else that you hold back from. You do that until &quot;the hunger&quot; for training comes back. One last word of warning. Athletes who were very satisfied with the race tend to return to regular training much too early. As a result, you can end up with injuries from overuse or fall into a really deep performance hole for a few weeks. So just let it go.<\/p>\n<p>greetings<br \/>\nkrelli<\/p>","protected":false},"excerpt":{"rendered":"<p>&nbsp; Captain Chaos with Recovery Shake I usually don&#039;t move a meter extra for a week. After 2-3 days [...]<\/p>","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":"<!-- This site is optimized with the Yoast SEO plugin v19.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Regeneration 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\/en\/regeneration-nach-der-langdistanz\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\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=\"&nbsp; Captain Chaos mit Recovery Shake Normalerweise bewege ich mich f\u00fcr einen Woche keinen Meter extra. 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