{"id":1167,"date":"2024-11-11T12:25:33","date_gmt":"2024-11-11T12:25:33","guid":{"rendered":"https:\/\/united-in-pace.com\/?p=1167"},"modified":"2024-11-22T13:37:54","modified_gmt":"2024-11-22T13:37:54","slug":"mein-erster-langdistanz-triathlon-2025-der-trainingsbeginn","status":"publish","type":"post","link":"https:\/\/united-in-pace.com\/de\/mein-erster-langdistanz-triathlon-2025-der-trainingsbeginn\/","title":{"rendered":"Mein erster Langdistanz-Triathlon 2025 - Der Anfang"},"content":{"rendered":"

Es ist der 11. November 2025, zwei Wochen nach Beginn der Saison. Es sind noch 34 Wochen bis zum Challenge Roth. Meine Vorbereitung auf meine erste Langdistanz beginnt. Nach der Entt\u00e4uschung beim Frankfurt Marathon sind die Wunden noch nicht ganz geleckt und das Ergebnis \u00e4rgert mich immer noch. Trotzdem bin ich motiviert und freue mich auf den Prozess. Noch nie habe ich so viel Zeit mit der Vorbereitung auf ein Ereignis verbracht.<\/p>\n\n\n\n

Lies hier \u00fcber meinen ersten Mitteldistanz-Triathlon: Mein erster Mitteldistanz-Triathlon (Sub 4:45h)<\/a><\/p>\n\n\n\n

<\/div>\n\n\n\n

Das Ziel:<\/strong><\/h2>\n\n\n\n

Herausforderung Roth 06.07.20<\/strong><\/mark>25<\/mark><\/strong><\/p>\n\n\n\n

Traumziel: Sub 9:30h
Realistisches Ziel: 9:30-10h
Minimales Ziel: Beenden<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

SCHWIMMEN: 1:10h 1:51min\/100m<\/strong>
BIKE: 5:05h - 35,5km\/h<\/strong>
LAUF: 3:10h - 4:31min\/km<\/strong><\/p>\n\n\n\n

<\/div>\n\n\n\n

Trainingsplan: Trainer, Online-Trainingsplan oder eigenen Plan erstellen?<\/strong><\/h2>\n\n\n\n

Zu Beginn dieses Projekts stellte ich mir die Frage, ob ich meinen eigenen Trainingsplan aufstellen oder nach einem gekauften Trainingsplan trainieren oder sogar einen Trainer engagieren sollte, der mein Training erstellt und mir hilft, mein geplantes Ziel zu erreichen.<\/p>\n\n\n\n

Einerseits ist ein gekaufter Trainingsplan nicht sehr individuell, aber er bietet eine gute Trainingsstruktur und erm\u00f6glicht es dir, dich schrittweise zu steigern.<\/p>\n\n\n\n

Ein Trainer ist zwar teuer, aber du kannst dich auf seine Erfahrung verlassen. Beim Langdistanz-Triathlon geht es meiner Meinung nach vor allem darum, gr\u00f6\u00dfere Fehler zu vermeiden. Und genau daf\u00fcr kann ein Coach gut sein.<\/p>\n\n\n\n

Die Erstellung eines eigenen Triathlon-Trainingsplans ist sehr knifflig und erfordert viel Know-how. Eine Frage, die ich mir stellte, war, welches Training ich absolvieren muss, um das Ziel zu erreichen, das ich mir gesetzt hatte.<\/p>\n\n\n\n

Trainer<\/strong><\/td>Individueller \/ selbst erstellter Trainingsplan<\/strong><\/td>Gekauft \/ Online Trainingsplan<\/strong><\/td><\/tr>
Vorteile:<\/strong><\/mark>
+ Individueller Trainingsplan
+ Zugang zur Erfahrung des Coaches
+ Vom Trainer lernen
+ Feedback zum Ausbildungsprozess

Nachteile:<\/strong><\/mark>
- Hohe Kosten
- Das Hinterfragen der Trainingseinheiten kann vernachl\u00e4ssigt werden
- Druck, dem Trainer gerecht zu werden
<\/td>		Vorteile:<\/mark><\/strong>
+ Aus deinen eigenen Erfahrungen und Fehlern lernen
+ Hinterfragen der eigenen Trainingseinheiten

Nachteile:<\/strong><\/mark>
- Vorherige Erfahrung erforderlich
- Hoher Zeitaufwand f\u00fcr die Ausbildungsplanung
- Reflexion des Trainingsprozesses mit einer zweiten Person
<\/td>		Vorteile:<\/mark><\/strong>
+ bereits erprobter und bew\u00e4hrter Trainingsplan
+ Progressive Struktur

Nachteile:<\/strong><\/mark>
- Kostenaufwand
- Druck, Sitzungen nach Plan durchzuf\u00fchren<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

So kam ich zu dem Schluss, dass es f\u00fcr mich am besten ist, nach einem Online-Trainingsplan zu trainieren. Nat\u00fcrlich kann man immer zus\u00e4tzliche Trainingseinheiten einbauen, wenn man es f\u00fcr richtig h\u00e4lt. Ich habe mich f\u00fcr die Pl\u00e4ne entschieden, die von Grenzen verschieben<\/a>, die von Profi-Triathlon-Trainer Nils G\u00f6rke geschrieben werden. Du kannst die Pl\u00e4ne als Anf\u00e4nger, Fortgeschrittener oder Profi nutzen und zahlst daf\u00fcr eine monatliche Geb\u00fchr von 19,99 \u20ac. Ein fairer Preis, wie ich finde.<\/p>\n\n\n\n

Der Trainingsplan ist in drei Phasen zu je 12 Wochen unterteilt: 12 Wochen Basis, 12 Wochen Aufbau, 12 Wochen H\u00f6hepunkt. Da ich keine 36 Wochen mehr zur Verf\u00fcgung habe, habe ich den Plan in Woche 3 begonnen.<\/p>\n\n\n\n

<\/div>\n\n\n\n

Saisonplanung<\/strong><\/h2>\n\n\n\n

Trainingslager<\/strong>:<\/h3>\n\n\n\n

Wie jedes Jahr wird es im April ein ein- bis zweiw\u00f6chiges Trainingslager auf Mallorca geben.
<\/p>\n\n\n\n

Wettbewerbe vor:<\/strong><\/h3>\n\n\n\n

25.05.2025 Steinfurt Triathlon - Mitteldistanz (2000 m - 80 km - 20 km)
Voraussichtlich: 22.06.2025 Ironman 70.3 Westfriesland (zwei Wochen vor Roth)<\/p>\n\n\n\n

<\/div>\n\n\n\n

Fernstudium neben dem Job<\/strong><\/h2>\n\n\n\n

Ich werde ab n\u00e4chstem Jahr 35 Stunden pro Woche arbeiten. Da ich in den letzten Jahren 40 Stunden pro Woche gearbeitet habe, hoffe ich, dass ich mit den zus\u00e4tzlichen 5 Stunden mehr Zeit f\u00fcr meine Ausbildung habe.<\/p>\n\n\n\n

Der Plan f\u00fcr Fortgeschrittene umfasst in der Regel 12-14 Stunden Training pro Woche in der Basis- und Aufbauphase. In der Hochphase sogar bis zu 17 Stunden. Fr\u00fcher habe ich oft nicht mehr als 10 Stunden pro Woche trainiert, wobei der Gro\u00dfteil meines Trainings aus Laufen bestand.<\/p>\n\n\n\n

Wir werden sehen, wie ich mit diesen Mengen in den n\u00e4chsten Monaten zurechtkomme. Die Pl\u00e4ne sehen in der Regel drei Schwimmeinheiten pro Woche vor. Wahrscheinlich werde ich eine Einheit pro Woche streichen, denn der Aufwand und die Kosten von 5 \u20ac f\u00fcr einen Hallenbadeintritt sind mir zu hoch.<\/p>\n\n\n\n

<\/div>\n\n\n\n

In den n\u00e4chsten Wochen werde ich mich wieder auf einige langstreckenspezifische Themen konzentrieren und \u00fcber den Stand meines Trainings berichten.<\/p>\n\n\n\n


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It’s November 11, 2025, two weeks into the season. There are 34 weeks to go until Challenge Roth. My preparation for my first long distance starts. After the disappointment of the Frankfurt Marathon, the wounds are not yet fully licked and the result still annoys me. 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