{"id":892,"date":"2009-12-11T08:41:00","date_gmt":"2009-12-11T07:41:00","guid":{"rendered":"http:\/\/www.michael-krell.com\/?p=892"},"modified":"2017-04-18T18:39:37","modified_gmt":"2017-04-18T16:39:37","slug":"mehr-spass-im-wintertraining","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/en\/mehr-spass-im-wintertraining\/","title":{"rendered":"More fun in winter training !!"},"content":{"rendered":"
<\/a><\/div>\n

…defeat your inner pig fan !!<\/b> through more variety in training;))<\/p>\n

Especially now in winter, when the weather can be really uncomfortable, I still think it's important not to stop training completely. Because as the saying goes: "The masters are made in winter"<\/b>.<\/p>\n

True to this motto, I have summarized for myself what the winter is about important units in order to achieve an increase in performance compared to the previous year. Leaving the already trodden paths not only brings additional training benefits, but is also a lot of fun and motivates regular training.<\/p>\n

Training content that has more priority in winter are: <\/b><\/p>\n

Technique training<\/b> - because you don't feel like it in the summer or you don't have time when the training volume increases again. An ideal unit that does not last too long, is fun and not particularly strenuous.<\/p>\n

Running ABC<\/i> 15-20min once a week + a few sprints 50-100m, later in the season also well combined with subsequent interval training.<\/p>\n

Swimming technique<\/i> also at least once a week or more often as a "warm-up program", exercises that are essential:
\nTee-off swimming - doing a lot of legs to stabilize the situation (isolates and trains the arm movement)<\/p>\n

Zipper exercise - when pulling back, pull the arm forward along the body (trains high and, above all, loose elbows and correct body rotation in the water)<\/p>\n

Pressure phase - complete the entire pull backwards and at the end consciously squirt the water out with your hand, thumb must touch the thigh, then it is correct (in this last pressure phase, the body is at maximum speed, if you observe it, as with most is, is taken out of the water too early, you give away about half a meter with every move)<\/p>\n

Wheel technology<\/i> once a week when cranking up, riding on one leg and trying to overcome the "dead center" with a round kick (if you try it, you will know which point I am talking about;), as well
\nIntervals with a high cadence so that you can just keep your butt on the saddle.
\nThese exercises train the so-called round kick and improve kick efficiency. As a rule of thumb, the better the cyclist, the higher the pedaling frequency he \/ she can handle.<\/p>\n

Alternative training<\/b> - the main thing is a persistent occupation.
\nCross-country skiing (great full-body training), skiing or inline skating, Nordic walking<\/a> (right through the terrain, no grandma waddling!), long hiking tours, mountain biking through the terrain.
\nThe body gets different training stimuli, it trains non-specific endurance and the deep muscles are more fun than endless swimming, cycling, running (specific endurance for triad)<\/p>\n

Strength training<\/b> - should actually be part of the plan all year round, but now you can go more often if you feel like it and work on the swimsuit figure.
\nPositive effect, strength training reduces the risk of injury and brings more pressure in all disciplines (and don't worry, you won't look like Arnold, you do way too much endurance training for that \ud83d\ude09 and ultimately increases testosterone and growth hormone release (and strangely enough, regeneration! - best if you do KT on the rest day)<\/p>\n

Cross-country run<\/b> - across the terrain, also as a driving game. It's great fun and it's great to explore the area in the forest.<\/p>\n

In the group<\/b>
\nEven better than doing all of this alone is to motivate your buddies and training colleagues as well. That not only makes you even more cheerful, no, you do not cancel the training at short notice because the weather has gotten worse, for example, because your fellow campaigners are waiting for you and you have made a fixed appointment.<\/p>\n

And as the saying goes here (and it's true): "Shared pain is half of the pain" <\/b>
\nIn return you can tell everyone else what tough dogs you were to go outside in the bad weather \ud83d\ude09<\/p>\n

have fun
\nkrelli<\/p>","protected":false},"excerpt":{"rendered":"

... defeat your inner pig phantom !! through more variety in training;)) Especially now in winter, when the weather can be really uncomfortable, I find it [...]<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1220],"tags":[],"class_list":["post-892","post","type-post","status-publish","format-standard","hentry","category-privates"],"yoast_head":"\nMehr Spa\u00df im Wintertraining!! - 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\/mehr-spass-im-wintertraining\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mehr Spa\u00df im Wintertraining!! - Michael Krell Triathlon Coaching\" \/>\n<meta property=\"og:description\" content=\"…besiegt\u00a0euren inneren Schweinefanten!! 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