{"id":5083,"date":"2025-10-05T07:45:00","date_gmt":"2025-10-05T07:45:00","guid":{"rendered":"https:\/\/michaeltomasiniwellness.com\/?p=5083"},"modified":"2026-01-21T07:48:25","modified_gmt":"2026-01-21T07:48:25","slug":"fokus-auf-erholung-und-starkung-nach-dem-wettkampf","status":"publish","type":"post","link":"https:\/\/michaeltomasiniwellness.com\/de\/post-race-recovery-strength-focus\/","title":{"rendered":"2025-W39 \u2014 Nach Colmar"},"content":{"rendered":"

Weniger Kilometer, mehr Kraft und ein neuer Rhythmus<\/strong><\/h2>\n\n\n\n

Was ist diese Woche passiert?<\/strong><\/h3>\n\n\n\n

Nach dem Colmar-Halbmarathon habe ich bewusst reduzierte meine Laufleistung<\/strong>. Nicht etwa, weil ich \u201cfertig\u201d war, sondern weil ich die Arbeit verarbeiten und Platz f\u00fcr die n\u00e4chste Phase schaffen wollte.<\/p>\n\n\n\n

Gleichzeitig hielt ich mich konsequent an das Fasten \u2013 aber ich Ich habe den Zeitpunkt meiner Mahlzeiten ge\u00e4ndert.<\/strong> Um zu vermeiden, dass man in ein vorhersehbares Muster verf\u00e4llt. Das Ziel war, die Dinge flexibel und nachhaltig zu gestalten, nicht robotisch.<\/p>\n\n\n\n

Ich habe auch meinen Trainingsschwerpunkt verlagert: mehr K\u00f6rpergewichts\u00fcbungen und Widerstandstraining<\/strong> um den Muskelerhalt zu unterst\u00fctzen und die K\u00f6rperzusammensetzung kontinuierlich zu verbessern.<\/p>\n\n\n\n

Der Reise- und Wellness-Thread<\/strong><\/h3>\n\n\n\n

Dies ist der Teil des Trainings, den die Leute in ihren Erz\u00e4hlungen oft auslassen: die Woche nach der gro\u00dfen Anstrengung, wenn nichts dramatisch aussieht, aber alles z\u00e4hlt.<\/p>\n\n\n\n

Es ist leicht, einfach weiterzumachen, wenn man im Flow ist. Es ist schwieriger \u2013 und wertvoller \u2013, innezuhalten, zu analysieren, was funktioniert, und Anpassungen vorzunehmen, bevor der K\u00f6rper die Anpassung erzwingt.<\/p>\n\n\n\n

F\u00fcr mich ging es diese Woche darum, ein System zu entwickeln, das ich auch im realen Leben anwenden kann: Gesch\u00e4ftsreisen, wechselnde Arbeitszeiten und Wochen, in denen die Trainingszeit effizient genutzt werden muss.<\/p>\n\n\n\n

Was ich gelernt habe<\/strong><\/h3>\n\n\n\n

Die wichtigste Erkenntnis war, dass Fortschritt nicht nur bedeutet, mehr hinzuzuf\u00fcgen. Manchmal bedeutet Fortschritt auch\u2026 Neuausrichtung<\/strong>.<\/p>\n\n\n\n

    \n
  • Weniger Kilometer gaben meinem K\u00f6rper Zeit, sich zu erholen und anzupassen.<\/li>\n\n\n\n
  • Mehr Krafttraining unterst\u00fctzte das langfristige Ziel: schlanker, st\u00e4rker, ausdauernder.<\/li>\n\n\n\n
  • Durch die flexible Gestaltung der Mahlzeitenzeiten konnte verhindert werden, dass das Fasten zu einem starren Ablauf wurde.<\/li>\n<\/ul>\n\n\n\n

    Es ist eine ruhigere Art von Disziplin \u2013 weniger \u201cdr\u00e4ngen\u201d, mehr \u201caufbauen\u201d.\u201d<\/p>\n\n\n\n

    Kleiner Fokus n\u00e4chste Woche<\/strong><\/h3>\n\n\n\n

    F\u00fchre eine kurze Widerstands\u00fcbung durch, die du \u00fcberall wiederholen kannst (Hotelzimmer oder Zuhause): Dr\u00fccken, Ziehen, Beine, Rumpf \u2013 nichts Ausgefallenes, einfach nur konsequent.<\/p>","protected":false},"excerpt":{"rendered":"

    The week after Colmar wasn\u2019t about more running\u2014it was about smarter structure: reduced mileage, more resistance training, and changing meal timing to keep fasting flexible and sustainable.<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[77,1],"tags":[65,39,70,121,69,122,120],"class_list":["post-5083","post","type-post","status-publish","format-standard","hentry","category-mindset","category-performance-on-the-road","tag-body-composition","tag-consistency","tag-fasting-routine","tag-post-race-recovery","tag-resistance-training","tag-sustainable-fitness","tag-training-structure"],"yoast_head":"\n2025-W39 \u2014 After Colmar - Wellness by Michael Tomasini<\/title>\n<meta name=\"description\" content=\"After the Colmar Half Marathon, I reduced mileage, added more resistance training, and adjusted meal timing to keep 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