{"id":911,"date":"2009-10-21T06:19:00","date_gmt":"2009-10-21T04:19:00","guid":{"rendered":"http:\/\/www.michael-krell.com\/?p=911"},"modified":"2017-04-18T18:51:45","modified_gmt":"2017-04-18T16:51:45","slug":"los-gehts-mit-dem-training-die-ersten-wochen","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/en\/los-gehts-mit-dem-training-die-ersten-wochen\/","title":{"rendered":"let's start training! - the first weeks ..."},"content":{"rendered":"

\"\"<\/a> After every time I was hung up on the mountain by all the others on the last easy bike tours, the decision matured in me that it was time to start again with regular training. In addition, this also happened to me in the last races ... above you can see how I was pushed from 5th place by a "racing grandpa" just before the finish line at the Nuremberg city run \ud83d\ude09<\/p>\n

No offense, that shows once again that age does not protect against performance! (by the way, I'm the one on the left in the picture ... haha)<\/div>\n

 <\/p>\n

It's been that time since Monday and I'll get used to the daily exercise again until the beginning of November before it really starts. Starting in November, Bennie will write me the killer plan for next year \ud83d\ude09<\/div>\n

 <\/p>\n

The time until then looks like this for this week, for example:<\/div>\n

 <\/p>\n

Monday:<\/strong><\/div>\n
30min running during the lunch break, brisk (if the run is not that long, you can easily increase your pace \ud83d\ude09<\/div>\n

 <\/p>\n

In the evening 45 minutes of swimming, lots of technique, through all layers and a maximum of 50 m crawl at a time, so that no major mistakes creep into the style as they always do as soon as you swim too long sets at the beginning of the season.<\/div>\n

 <\/p>\n

Tuesday:<\/strong><\/div>\n
45min running during the lunch break, had books in my backpack that I had to hand in to two different libraries (was the last rental day ag ... phew, initially felt strength training with the additional weight, but in the end I almost "flown" when all the books were out of the backpack disappeared.<\/div>\n

 <\/p>\n

Finished work on time and cycled with Mario for another 2 hours, at the end the pace increased slightly.<\/div>\n

 <\/p>\n

Wednesday:<\/strong><\/div>\n
30min running ABC at noon, hopping, sprints, etc ...<\/div>\n

 <\/p>\n

Swimming in the evening with coach Thomas, I still have to come up with an excuse why I have to go sooner \ud83d\ude09 about 1 hour, a lot of technique, fin swimming, short crawl at the end. Although Thomas leads an iron regime, it is exactly the right thing for me. If I would swim all by myself every time, I wouldn't get a proper training session \ud83d\ude09<\/div>\n

 <\/p>\n

Thursday:<\/strong><\/div>\n
before work for strength training in the gym, 10 exercises with 2 sets of 10 repetitions each and out again immediately, duration approx. 40 minutes. What you can always do is: bench presses, pull-ups, squats or leg presses, triceps and calf machines, shoulder raises and lots of core stabilizers.<\/div>\n

 <\/p>\n

At lunchtime for a 40min run, at the beginning leisurely and at the end hard.<\/div>\n

 <\/p>\n

In the evening (optional), swimming at the university, but only if I still feel like it. But it's always fun there, quite relaxed and not compulsory \ud83d\ude42<\/div>\n

 <\/p>\n

Friday:<\/strong><\/div>\n
Free to run today, but cycling for 2-3 hours from the early afternoon, Iwan will definitely come with me again. It only gets really warm at 5 degrees \ud83d\ude09<\/div>\n

 <\/p>\n

in the evening for swimming with Thomas, similar program as on Wednesday.<\/div>\n

 <\/p>\n

Saturday:<\/strong><\/div>\n
Run for 1-1.5 hours in the morning, mainly basics and some speed at the end.<\/div>\n

 <\/p>\n

Sunday:<\/strong><\/div>\n
long bike tour, maybe 3 hours + 30min paddock run, if I'm still up for it.<\/div>\n

 <\/p>\n

in the evening gym + sauna<\/div>\n
<\/div>\n

 <\/p>\n

That should be enough for the beginning and slowly get me ready for training again. Soon I will start the running season with a couple of 10s so that I can smile again at the finish \ud83d\ude42<\/p>\n

\"\"<\/a>skin in!
\nkrelli<\/div>","protected":false},"excerpt":{"rendered":"

After every time I was hung up on the mountain by all the others on the last easy bike tours, I matured [...]<\/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-911","post","type-post","status-publish","format-standard","hentry","category-privates"],"yoast_head":"\nlos gehts mit dem Training! - die ersten Wochen... - 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\/los-gehts-mit-dem-training-die-ersten-wochen\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"los gehts mit dem Training! - die ersten Wochen... - Michael Krell Triathlon Coaching\" \/>\n<meta property=\"og:description\" content=\"Nachdem ich bei den letzten lockeren Radtouren jedes Mal von all den anderen am Berg abgehangen wurde, reifte in mir […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.michael-krell.com\/en\/los-gehts-mit-dem-training-die-ersten-wochen\/\" \/>\n<meta property=\"og:site_name\" content=\"Michael Krell Triathlon Coaching\" \/>\n<meta property=\"article:published_time\" content=\"2009-10-21T04:19:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-18T16:51:45+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/4.bp.blogspot.com\/_0j3c4ndfFAY\/St6dVbvWK7I\/AAAAAAAAAfg\/a-vowxP8z-g\/s400\/IMG_4463.JPG\" \/>\n<meta name=\"author\" content=\"Michael Krell\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Michael Krell\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.michael-krell.com\/en\/los-gehts-mit-dem-training-die-ersten-wochen\/\",\"url\":\"https:\/\/www.michael-krell.com\/en\/los-gehts-mit-dem-training-die-ersten-wochen\/\",\"name\":\"los gehts mit dem Training! 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