{"id":8622,"date":"2023-03-13T11:58:05","date_gmt":"2023-03-13T11:58:05","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/planen-sie-ihr-jahr-im-sattel\/"},"modified":"2026-03-30T23:05:43","modified_gmt":"2026-03-30T22:05:43","slug":"planen-sie-ihr-jahr-im-sattel","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/de\/blog\/planen-sie-ihr-jahr-im-sattel\/","title":{"rendered":"Planen Sie Ihr Jahr im Sattel"},"content":{"rendered":"

Da die Pandemie verheerende Auswirkungen auf die \u00fcblichen Trainingsroutinen hat, kann es sein, dass Ihre Fitnesspl\u00e4ne f\u00fcr 2021 einen holprigen oder \u00fcberhaupt keinen Start hatten.With the pandemic wreaking havoc on usual training routines, your 2021 fitness plans might have suffered from a bumpy start, or no start at all. <\/span><\/p>\n

Unabh\u00e4ngig davon, ob Sie ein erfahrener Radfahrer sind oder nach einer neuen M\u00f6glichkeit suchen, Ihre Fitness zu verbessern, k\u00f6nnen Sie sicher sein, dass es noch nicht zu sp\u00e4t ist, einen Trainingsplan f\u00fcr das kommende Jahr zu erstellen.However, whether you\u2019re an experienced cyclist or looking for a new way of building your fitness, rest assured it is not too late to create a training plan for the year ahead. <\/span><\/p>\n

W\u00e4hrend wir uns dem Fr\u00fchling n\u00e4hern, beginnen die Lockdown-Beschr\u00e4nkungen zu lockern und eine gewisse Form der Normalit\u00e4t zeichnet sich ab. Jetzt ist es an der Zeit, Ihre Fitness in Schwung zu bringen und Ihr Jahr im Sattel zu planen.As we head into spring, lockdown restrictions start to ease and some form of normality beckons, now is the time to jump start your fitness and plan your year in the saddle. <\/span><\/p>\n

Why plan? <\/strong><\/span><\/h3>\n

Warum planen?
\nEin Trainingsplan ist f\u00fcr jeden Radfahrer, der schneller und fitter sein und weiterkommen m\u00f6chte, von entscheidender Bedeutung, unabh\u00e4ngig von Ihrem aktuellen Erfahrungsstand im Radsport. Mit einem Plan k\u00f6nnen Sie Ihr Ziel greifbar machen, Ihre Motivation steigern und Ihnen ein Gef\u00fchl f\u00fcr das Ziel geben. Ohne ein solches System werden Sie wahrscheinlich auf einem Plateau bleiben oder sogar aufgeben, ohne dass ein endg\u00fcltiges Ziel in Sicht ist. Und vergessen Sie nicht, dass Trainingsziele immer SMART sein sollten: spezifisch, messbar, erreichbar, realistisch, zeitbasiert.Having a training plan is crucial for any cyclist who wants to be faster, fitter and go further, whatever your current level of cycling experience is. Having a plan enables you to make your objective tangible, fuel your motivation and give you a sense of purpose. Without one, you will likely plateau or even give up with no end goal in sight. And don\u2019t forget that training goals should always be SMART: specific, measurable, achievable, realistic, time-based.<\/span><\/p>\n

Ein strukturierter, zielbasierter Trainingsplan kombiniert Schwellen-, Ausdauer-, Grundlinien- und High-End-Geschwindigkeits-\/Intervalleinheiten und dr\u00e4ngt Ihren K\u00f6rper dazu, sich anzupassen, um Kraft und Effizienz zu steigern. Was Ihre Fitness tats\u00e4chlich verbessert, ist dieser Anpassungsprozess, der w\u00e4hrend der Erholungsphasen und nicht beim Training selbst stattfindet.Having a structured, goal-based training plan will combine threshold, endurance, baseline and high-end speed\/intervals sessions, pushing your body to adapt to increase strength and efficiency. What actually improves your fitness is this adaptation process, which happens during recovery periods, as opposed to the exercise itself.<\/span><\/p>\n

Wie erstellen Sie also Ihren eigenen Plan?So how do you go about creating your own plan? <\/span><\/p>\n

Organise your schedule<\/strong><\/span><\/h3>\n

Organisieren Sie Ihren Zeitplan
\nBevor Sie Ihr Ziel ausw\u00e4hlen oder beginnen, geht ein Schritt voraus: Sie m\u00fcssen Ihren Zeitplan organisieren. Fragen Sie sich, wie viel Zeit Ihnen realistischerweise zum Trainieren zur Verf\u00fcgung steht und wann Sie zum Training zur Verf\u00fcgung stehen.Before you choose or start your goal, there is one step that precedes this – you need to organise your schedule. Ask yourself how much time you realistically have available to train and when you are available to train.<\/span><\/p>\n

Ordnen Sie Ihren Terminkalender und ber\u00fccksichtigen Sie dabei andere sportliche Aktivit\u00e4ten, soziale Pl\u00e4ne, Arbeitspl\u00e4ne usw. Ehrlichkeit ist hier der Schl\u00fcssel \u2013 wenn Sie nicht wissen, wie viel Zeit Sie haben, ist es schwierig, realistische Ziele zu erreichen.Get your diary sorted factoring in other exercise activity, social plans, work schedules, etc. Honesty is the key here \u2013 if you don\u2019t know what time you\u2019ve got, it makes it difficult to be realistic about your goals.<\/span><\/p>\n

Personalise your plan<\/strong><\/span><\/h3>\n

Personalisieren Sie Ihren Plan
\nDas Gute an der Trainingsplanung ist, dass Sie so flexibel sein k\u00f6nnen, wie Sie m\u00f6chten, und die Trainingstage auch an Ihren Lebensstil anpassen k\u00f6nnen.The good thing about planning your training means you can be as flexible as you like, and also tailor training days around your lifestyle.<\/span><\/p>\n

Es m\u00fcssen pers\u00f6nliche Faktoren wie das Alter ber\u00fccksichtigt werden. Wenn Sie \u00e4lter sind, kann eine l\u00e4ngere Erholungszeit erforderlich sein. Wenn Sie bereits \u00fcber eine Grundfitness verf\u00fcgen, sind intelligentere Stunden im Sattel m\u00f6glicherweise besser f\u00fcr Sie als l\u00e4ngere. Hier bieten wissenschaftlich fundierte, personalisierte Trainingseinheiten wie CicloZone einen echten Mehrwert.There will be personal factors that need to come into the equation, such as age. If you\u2019re older, adding in more recovery time might be required. If you already have base fitness, then smarter hours in the saddle might be better for you than longer ones, which is where science-driven, personalised workouts like CicloZone add real value.<\/span><\/p>\n

The FTP factor <\/strong><\/span><\/h3>\n

Der FTP-Faktor
\nIhr Plan sollte aus einer Mischung aus Sitzungen niedriger, mittlerer und hoher Intensit\u00e4t bestehen, die auf Ihrer funktionellen Schwellenleistung basieren, um die verschiedenen Energiesysteme des K\u00f6rpers f\u00fcr die optimale Zeitspanne zu aktivieren, um Leistungssteigerungen zu erzielen.Your plan should consist of a mix of low, medium and high-intensity sessions based on your Functional Threshold Power to activate the body\u2019s different energy systems for the optimal amount of time to deliver performance gains. <\/span><\/p>\n

Indoor-Kurse erm\u00f6glichen es Ihnen, an Form, Technik und Trittfrequenz zu arbeiten; Wenn Sie Ihre Ziele auf verschiedene Sitzungen abstimmen, k\u00f6nnen Sie diese optimal nutzen und Ihr Fitnessniveau optimieren.Indoor classes\u00a0 enable you to work on form, technique and cadence; matching your objectives to a variety of sessions will allow you to get the most from them, optimising your fitness levels.<\/span><\/p>\n

Wenn Sie Ihren FTP kennen, k\u00f6nnen Sie ermitteln, wie viel Energie Sie wie lange erzeugen m\u00fcssen, um effektiv zu trainieren. Nehmen Sie einfach an der kurzen FTP-Klasse in der CicloZone-App teil und die App erledigt den Rest.Knowing your FTP allows you to work out how much power you need to generate, for how long, to work out effectively. Simply take the short FTP class within the CicloZone app and the app will do the rest.\u00a0<\/span><\/p>\n

Ride, record, rest, repeat <\/strong><\/span><\/h3>\n

Fahren, aufnehmen, ausruhen, wiederholen
\nF\u00fchren Sie ein Trainingstagebuch, um Ihre Fortschritte zu protokollieren und zu analysieren. Vergessen Sie nicht, Ruhe- oder aktive Erholungssitzungen einzubauen, um maximale Ergebnisse zu erzielen. CicloZone zeichnet Ihre Leistungsdaten auf, sodass Sie den Fortschritt Fahrt f\u00fcr Fahrt verfolgen k\u00f6nnen, unabh\u00e4ngig davon, ob Sie Abonnent oder FreeRide-Mitglied sind. Bleiben Sie dran und es wird nicht lange dauern, bis Sie eine Routine aufgebaut haben, die sich nat\u00fcrlich in Ihren Lebensstil einf\u00fcgt und Ihnen eine solide Grundlage f\u00fcr den Erfolg bietet.Keep a training diary to log and analyse your progress and don\u2019t forget to build in rest or active recovery sessions to maximise results. CicloZone records your performance data so you can track progress ride-by-ride, whether you’re a subscriber or FreeRide member. Keep at it and it won\u2019t be long until you\u2019ve built a routine that fits naturally into your lifestyle, giving you a strong foundation for success.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Da die Pandemie verheerende Auswirkungen auf die \u00fcblichen Trainingsroutinen hat, kann es sein, dass Ihre Fitnesspl\u00e4ne f\u00fcr 2021 einen holprigen oder \u00fcberhaupt keinen Start hatten.<\/p>\n","protected":false},"author":3,"featured_media":8623,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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