{"id":8632,"date":"2023-03-13T12:08:30","date_gmt":"2023-03-13T12:08:30","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/mittwochsweisheit-gareth-winter-das-plateau-durchbrechen\/"},"modified":"2026-03-30T23:05:45","modified_gmt":"2026-03-30T22:05:45","slug":"mittwochsweisheit-gareth-winter-das-plateau-durchbrechen","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/de\/blog\/mittwochsweisheit-gareth-winter-das-plateau-durchbrechen\/","title":{"rendered":"Mittwochsweisheit: Gareth Winter \u2013 Das Plateau durchbrechen"},"content":{"rendered":"<p class=\"p1\">Was tun Sie, wenn Sie das Plateau erreichen: den Punkt, an dem sich Ihre Fortschritte zu verlangsamen beginnen und Ihre PBs immer seltener werden?<span class=\"s1\">What do you do when you reach the plateau: The point where your progress begins to slow and your PB&#8217;s become few and far between?<\/span><\/p>\n<p class=\"p1\">Die Versuchung besteht darin, mehr zu tun. Weniger zu tun k\u00f6nnte jedoch der Schl\u00fcssel zum Durchbrechen der Decke sein.<span class=\"s1\">The temptation is to do more. However, doing less might be the key to breaking through the ceiling.\u00a0<\/span><\/p>\n<p class=\"p1\">Becky James (ehemalige britische Bahnradfahrerin, Weltmeisterin im Sprint und Keirin, Doppel-Silbermedaillengewinnerin bei den Olympischen Spielen in Rio) hat mir einmal einen alten britischen Radsportsatz beigebracht:<span class=\"s1\">Becky James (ex GB track cyclist, World Sprint and Keirin Champion, Rio Olympics Double Silver Medallist) once taught me an old British Cycling phrase:<\/span><\/p>\n<h4 class=\"p1\"><em><span class=\"s2\"><strong>&#8222;There is no such thing as overtraining, just under resting.&#8220;<\/strong><\/span><\/em><\/h4>\n<p class=\"p1\">\u201eEs gibt kein \u00dcbertraining, nur Unterruhe.\u201c<br \/>\nObwohl ich das Gef\u00fchl genoss, wurde mir seine Bedeutung nie wirklich klar, bis ich anfing, mich genauso intensiv auszuruhen, wie ich trainierte.<span class=\"s1\">Although I enjoyed the sentiment, I never truly realised its meaning until I began resting just as hard as I trained.<\/span><\/p>\n<p class=\"p1\">Wenn Sie zu hart und zu viel fahren, brennen Sie aus und k\u00f6nnen sich nicht erholen. Ich fahre jeden Tag gerne Fahrrad; f\u00fcr meinen Kopf und meinen K\u00f6rper. Es ist eine notwendige Flucht vor dem Druck der modernen Gesellschaft.<span class=\"s1\">If you ride too hard, too much, you burn out and fail to recover. I like to ride my bike every day; for my head and my body. It&#8217;s a necessary escape from the pressures of modern society.<\/span><\/p>\n<p class=\"p1\">Wenn Sie Ihre Erholungstage nicht respektieren, sammeln Sie nur \u201eM\u00fcllmeilen\u201c. Ich trainiere jetzt drei Tage die Woche hart. Die anderen vier Tage dienen der aktiven Erholung \u2013 ich beschr\u00e4nke mich darauf, mit 50 % meines FTP zu fahren. In meiner Erholungszone fahre ich gerne auf meinem Turbotrainer mit Netflix oder Eurosport, um mir Gesellschaft zu leisten \u2013 oder wenn es ein sch\u00f6ner Tag ist, gehe ich gerne raus zum \u201eSonnenbaden auf zwei R\u00e4dern\u201c.<span class=\"s1\">Unless you respect your recovery days, you are just clocking up &#8218;junk miles&#8216;. I now train hard three days a week. The other four days are active recovery &#8211; where I limit myself to riding at 50% of my FTP. I like to ride in my recovery zone on my turbo trainer with Netflix or Eurosport to keep me company &#8211; or if it&#8217;s a nice day, I like to go out &#8217;sunbathing on two wheels&#8216;.<\/span><\/p>\n<p class=\"p1\">Wenn du mit einem starken K\u00f6rper zu deinen Trainingseinheiten kommst, schaffst du bessere Zahlen und kannst mehr (guten) Schaden anrichten, als wenn du ersch\u00f6pft auftauchst.<span class=\"s1\">If you turn up to your training sessions with a strong body, you kick out better numbers and can do more\u00a0<\/span><span class=\"s2\"><em>(good)<\/em><\/span><span class=\"s1\">\u00a0damage than if you turned up fatigued.\u00a0<\/span><\/p>\n<p class=\"p1\">Wenn Ihr K\u00f6rper m\u00fcde, zu wenig ausgeruht, zu wenig Energie hat, zu wenig geschlafen hat und Ihr Kopf kein weiteres qu\u00e4lendes Schwitzen ertragen kann, werden Sie nie das Beste aus sich herausholen.<span class=\"s1\">If your body is tired, under-rested, under-fuelled, under-slept, and your head can&#8217;t take another torturous sweat-fest &#8211; you are never going to get the best out of yourself.\u00a0<\/span><\/p>\n<p class=\"p1\">An meinen aktiven Erholungstagen mache ich gerne etwas Rumpf- und Krafttraining, aber ich achte immer darauf, dass ich meine Beine nicht zu sehr beanspruche.<span class=\"s1\">On my active recovery days, I like to do some core and strength training but I always make sure I don&#8217;t let my legs get involved too much.\u00a0<\/span><\/p>\n<p class=\"p1\">Ein weiterer britischer Radsportsatz:<span class=\"s1\">Another British Cycling phrase:<\/span><\/p>\n<h4 class=\"p1\"><em><span class=\"s2\"><strong>&#8222;Why stand when you can sit? Why sit when you can lie down?&#8220;<\/strong><\/span><\/em><\/h4>\n<p class=\"p1\">\u201eWarum stehen, wenn man sitzen kann? Warum sitzen, wenn man liegen kann?\u201c<br \/>\nWie Sie sehen, nehmen Profisportler die Genesung ernst, und das sollten wir Amateure auch tun. Es ist der Schl\u00fcssel zu nachhaltiger Fitness und Lifestyle.<span class=\"s1\">As you can see, professional athletes take recovery seriously, and so should us amateurs. It&#8217;s the key to sustainable fitness and lifestyle.\u00a0<\/span><\/p>\n<p class=\"p1\">Ich habe mein Plateau durchbrochen und sehe jetzt einige gro\u00dfartige Zahlen.<span class=\"s1\">I have broken through my plateau, and I am now seeing some great numbers. <\/span><\/p>\n<p class=\"p1\">In meinem n\u00e4chsten Blog werde ich \u00fcber VO2max- oder Zone-5-Training sprechen, das nicht nur etwas mehr Kraft freigesetzt hat \u2013 ich habe auch so viel Beinmuskulatur aufgebaut, dass keine meiner Hosen mehr passt\u2026!<span class=\"s1\">In my next blog, I will talk about VO2max or Zone 5 training, which has not only unlocked a bit more power &#8211; but I have packed on so much leg muscle that none of my trousers fit&#8230;!<\/span><\/p>\n<p class=\"p1\">Gareth.<span class=\"s1\">Gareth.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Was tun Sie, wenn Sie das Plateau erreichen: den Punkt, an dem sich Ihre Fortschritte zu verlangsamen beginnen und Ihre PBs immer seltener werden?<\/p>\n","protected":false},"author":3,"featured_media":8633,"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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