{"id":11783,"date":"2025-07-17T08:48:28","date_gmt":"2025-07-17T07:48:28","guid":{"rendered":"https:\/\/www.welovecycling.com\/de\/?p=11783"},"modified":"2025-07-17T08:48:28","modified_gmt":"2025-07-17T07:48:28","slug":"gestalte-deine-eigene-tour-etappe-3-die-huegelige-etappe","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/de\/2025\/07\/17\/gestalte-deine-eigene-tour-etappe-3-die-huegelige-etappe\/","title":{"rendered":"Gestalte deine eigene Tour \u2013 Etappe 3: Die h\u00fcgelige Etappe"},"content":{"rendered":"<p data-start=\"193\" data-end=\"449\"><strong data-start=\"193\" data-end=\"270\">Was passiert, wenn eine Tour-de-France-Etappe einfach nie zur Ruhe kommt?<\/strong> In diesem Beitrag erf\u00e4hrst du, wie du dir deine eigene h\u00fcgelige Etappe mit knackigen Anstiegen und st\u00e4ndig wechselndem Terrain zusammenstellst \u2013 abgestimmt auf dein Fitnesslevel.<\/p>\n<hr data-start=\"451\" data-end=\"454\" \/>\n<h3 data-start=\"456\" data-end=\"499\"><strong data-start=\"460\" data-end=\"499\">Was macht eine h\u00fcgelige Etappe aus?<\/strong><\/h3>\n<p data-start=\"501\" data-end=\"852\">Nicht flach, aber auch kein Hochgebirge \u2013 h\u00fcgelige Etappen sind das unberechenbare Zwischending der Tour. Perfektes Terrain f\u00fcr Ausrei\u00dfer und Puncheure, mit st\u00e4ndigem Auf und Ab. Diese Etappen geh\u00f6ren zu den schwersten, wenn es darum geht, das Rennen zu kontrollieren. Die <a href=\"https:\/\/www.letour.fr\/de\/\">Tour de France 2025<\/a> enth\u00e4lt sechs dieser Etappen \u2013 also reichlich Inspiration.<\/p>\n<p data-start=\"854\" data-end=\"897\">So sieht eine typische h\u00fcgelige Etappe aus:<\/p>\n<ul data-start=\"899\" data-end=\"1155\">\n<li data-start=\"899\" data-end=\"926\">\n<p data-start=\"901\" data-end=\"926\"><strong data-start=\"901\" data-end=\"913\">Distanz:<\/strong> 150\u2013210\u202fkm<\/p>\n<\/li>\n<li data-start=\"927\" data-end=\"960\">\n<p data-start=\"929\" data-end=\"960\"><strong data-start=\"929\" data-end=\"944\">H\u00f6henmeter:<\/strong> 1.500\u20133.500\u202fm<\/p>\n<\/li>\n<li data-start=\"961\" data-end=\"1038\">\n<p data-start=\"963\" data-end=\"1038\"><strong data-start=\"963\" data-end=\"991\">Kategorisierte Anstiege:<\/strong> meist Kategorie 3 und 4, gelegentlich Kat. 2<\/p>\n<\/li>\n<li data-start=\"1039\" data-end=\"1155\">\n<p data-start=\"1041\" data-end=\"1155\"><strong data-start=\"1041\" data-end=\"1056\">Fahrgef\u00fchl:<\/strong> Wechsel aus Tempoversch\u00e4rfungen und Erholungsphasen \u2013 Aufmerksamkeit ist den ganzen Tag gefragt.<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1157\" data-end=\"1160\" \/>\n<h3 data-start=\"1162\" data-end=\"1217\"><strong data-start=\"1166\" data-end=\"1217\">Wie gestaltest du deine eigene h\u00fcgelige Etappe?<\/strong><\/h3>\n<p data-start=\"1219\" data-end=\"1374\">Die gute Nachricht: Du brauchst keine Alpenp\u00e4sse, um echtes Tour-Feeling zu erleben.<br data-start=\"1303\" data-end=\"1306\" \/>Die weniger gute: Deine Beine m\u00fcssen leiden \u2013 und zwar immer wieder.<\/p>\n<p data-start=\"1376\" data-end=\"1540\">Der Mix aus mittellangen Anstiegen und wechselndem Tempo fordert Ausdauer, Pacing und mentalen Fokus. Je nach Fahrertyp kannst du deine Runde entsprechend anpassen.<\/p>\n<p>Mach den Quiz-Test und finde heraus, welcher Fahrertyp du bist: <a href=\"https:\/\/www.welovecycling.com\/de\/tour-de-france-2025\/\">ZUM TEST<\/a>\u00a0 (zudem gibt&#8217;s tolle Preise zu gewinnen!)<\/p>\n<hr data-start=\"1542\" data-end=\"1545\" \/>\n<h3 data-start=\"1547\" data-end=\"1572\"><strong data-start=\"1551\" data-end=\"1572\">Der Couch Cruiser<\/strong><\/h3>\n<ul data-start=\"1574\" data-end=\"1694\">\n<li data-start=\"1574\" data-end=\"1599\">\n<p data-start=\"1576\" data-end=\"1599\"><strong data-start=\"1576\" data-end=\"1588\">Distanz:<\/strong> 20\u201330\u202fkm<\/p>\n<\/li>\n<li data-start=\"1600\" data-end=\"1629\">\n<p data-start=\"1602\" data-end=\"1629\"><strong data-start=\"1602\" data-end=\"1617\">H\u00f6henmeter:<\/strong> 200\u2013400\u202fm<\/p>\n<\/li>\n<li data-start=\"1630\" data-end=\"1694\">\n<p data-start=\"1632\" data-end=\"1694\"><strong data-start=\"1632\" data-end=\"1645\">Anstiege:<\/strong> 2\u20133 sanfte H\u00fcgel \u00e0 500\u2013800\u202fm bei &lt;5\u202f% Steigung<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1696\" data-end=\"1715\"><strong data-start=\"1696\" data-end=\"1715\">Besonderheiten:<\/strong><\/p>\n<ul data-start=\"1717\" data-end=\"1926\">\n<li data-start=\"1717\" data-end=\"1781\">\n<p data-start=\"1719\" data-end=\"1781\">W\u00e4hle eine landschaftlich sch\u00f6ne Runde mit vielen Fotopausen<\/p>\n<\/li>\n<li data-start=\"1782\" data-end=\"1862\">\n<p data-start=\"1784\" data-end=\"1862\">Suche dir H\u00fcgel, die dramatisch aussehen, aber sich wie ein Warm-up anf\u00fchlen<\/p>\n<\/li>\n<li data-start=\"1863\" data-end=\"1926\">\n<p data-start=\"1865\" data-end=\"1926\">Plane einen \u201eGipfel-Croissant\u201c oder Caf\u00e9-Stopp in der Mitte<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1928\" data-end=\"2186\"><strong data-start=\"1928\" data-end=\"1947\">So f\u00e4hrst du\u2019s:<\/strong><br data-start=\"1947\" data-end=\"1950\" \/>Roll entspannt dahin, schalte fr\u00fch bergauf, und fahre im Plaudertempo \u2013 au\u00dfer f\u00fcrs Selfie. Stell dir bei jedem Anstieg vor, du w\u00e4rst in der Fluchtgruppe\u2026 und gib\u2019s dann wieder auf. Kr\u00f6ne dich selbst zum H\u00fcgelk\u00f6nig oder zur H\u00fcgelk\u00f6nigin.<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/DMKRyNnsGjN\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\"><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">Sieh dir diesen Beitrag auf Instagram an<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/DMKRyNnsGjN\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\">Ein Beitrag geteilt von We Love Cycling (@welovecycling.de)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<hr data-start=\"2188\" data-end=\"2191\" \/>\n<h3 data-start=\"2193\" data-end=\"2220\"><strong data-start=\"2197\" data-end=\"2220\">Der Sonntagsfahrer<\/strong><\/h3>\n<ul data-start=\"2222\" data-end=\"2338\">\n<li data-start=\"2222\" data-end=\"2247\">\n<p data-start=\"2224\" data-end=\"2247\"><strong data-start=\"2224\" data-end=\"2236\">Distanz:<\/strong> 35\u201350\u202fkm<\/p>\n<\/li>\n<li data-start=\"2248\" data-end=\"2277\">\n<p data-start=\"2250\" data-end=\"2277\"><strong data-start=\"2250\" data-end=\"2265\">H\u00f6henmeter:<\/strong> 400\u2013700\u202fm<\/p>\n<\/li>\n<li data-start=\"2278\" data-end=\"2338\">\n<p data-start=\"2280\" data-end=\"2338\"><strong data-start=\"2280\" data-end=\"2293\">Anstiege:<\/strong> 3\u20135 Anstiege \u00e0 1\u20132\u202fkm, max. 6\u20137\u202f% Steigung<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2340\" data-end=\"2359\"><strong data-start=\"2340\" data-end=\"2359\">Besonderheiten:<\/strong><\/p>\n<ul data-start=\"2361\" data-end=\"2525\">\n<li data-start=\"2361\" data-end=\"2411\">\n<p data-start=\"2363\" data-end=\"2411\">Figur-Acht-Route oder Rundkurs f\u00fcr Abwechslung<\/p>\n<\/li>\n<li data-start=\"2412\" data-end=\"2454\">\n<p data-start=\"2414\" data-end=\"2454\">Erholungsphasen zwischen den Anstiegen<\/p>\n<\/li>\n<li data-start=\"2455\" data-end=\"2525\">\n<p data-start=\"2457\" data-end=\"2525\">Idealerweise Caf\u00e9 nahe dem letzten Anstieg f\u00fcr den \u201eHelden-Finish\u201c<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2527\" data-end=\"2751\"><strong data-start=\"2527\" data-end=\"2546\">So f\u00e4hrst du\u2019s:<\/strong><br data-start=\"2546\" data-end=\"2549\" \/>W\u00e4hle 1\u20132 Anstiege, um etwas Druck zu machen (80\u201390\u202f% FTP), der Rest bleibt locker. Steh zwischendurch mal auf, atme tief durch, winke den K\u00fchen \u2013 du bist ganz klar in der Fluchtgruppe\u2026 deiner Fantasie.<\/p>\n<hr data-start=\"2753\" data-end=\"2756\" \/>\n<h3 data-start=\"2758\" data-end=\"2784\"><strong data-start=\"2762\" data-end=\"2784\">Die Trainings-Maschine<\/strong><\/h3>\n<ul data-start=\"2786\" data-end=\"2901\">\n<li data-start=\"2786\" data-end=\"2811\">\n<p data-start=\"2788\" data-end=\"2811\"><strong data-start=\"2788\" data-end=\"2800\">Distanz:<\/strong> 70\u201390\u202fkm<\/p>\n<\/li>\n<li data-start=\"2812\" data-end=\"2845\">\n<p data-start=\"2814\" data-end=\"2845\"><strong data-start=\"2814\" data-end=\"2829\">H\u00f6henmeter:<\/strong> 1.000\u20131.500\u202fm<\/p>\n<\/li>\n<li data-start=\"2846\" data-end=\"2901\">\n<p data-start=\"2848\" data-end=\"2901\"><strong data-start=\"2848\" data-end=\"2861\">Anstiege:<\/strong> 4\u20136 Anstiege \u00e0 1\u20133\u202fkm, 5\u20139\u202f% Steigung<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2903\" data-end=\"2922\"><strong data-start=\"2903\" data-end=\"2922\">Besonderheiten:<\/strong><\/p>\n<ul data-start=\"2924\" data-end=\"3097\">\n<li data-start=\"2924\" data-end=\"2981\">\n<p data-start=\"2926\" data-end=\"2981\">Abwechslungsreiches Terrain mit klaren Erholungszonen<\/p>\n<\/li>\n<li data-start=\"2982\" data-end=\"3024\">\n<p data-start=\"2984\" data-end=\"3024\">Flachst\u00fccke zum Auff\u00fcllen der Speicher<\/p>\n<\/li>\n<li data-start=\"3025\" data-end=\"3097\">\n<p data-start=\"3027\" data-end=\"3097\">Finaler Anstieg 5\u201310\u202fkm vor dem Ziel f\u00fcr das \u201eentscheidende Man\u00f6ver\u201c<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3099\" data-end=\"3370\"><strong data-start=\"3099\" data-end=\"3118\">So f\u00e4hrst du\u2019s:<\/strong><br data-start=\"3118\" data-end=\"3121\" \/>Fahre die Flachst\u00fccke im GA2-Bereich, dann 3\u20134 Anstiege knapp unter oder am Schwellenwert (95\u2013105\u202f% FTP). \u00dcbe sauberes Pacing, schnelles Erholen bergab \u2013 und ein letztes All-out auf dem Schlussanstieg. Danach: Tempo halten wie ein Trikotverteidiger.<\/p>\n<hr data-start=\"3372\" data-end=\"3375\" \/>\n<h3 data-start=\"3377\" data-end=\"3406\"><strong data-start=\"3381\" data-end=\"3406\">Der Vollgas-Fanatiker<\/strong><\/h3>\n<ul data-start=\"3408\" data-end=\"3536\">\n<li data-start=\"3408\" data-end=\"3435\">\n<p data-start=\"3410\" data-end=\"3435\"><strong data-start=\"3410\" data-end=\"3422\">Distanz:<\/strong> 100\u2013120\u202fkm<\/p>\n<\/li>\n<li data-start=\"3436\" data-end=\"3469\">\n<p data-start=\"3438\" data-end=\"3469\"><strong data-start=\"3438\" data-end=\"3453\">H\u00f6henmeter:<\/strong> 1.500\u20132.500\u202fm<\/p>\n<\/li>\n<li data-start=\"3470\" data-end=\"3536\">\n<p data-start=\"3472\" data-end=\"3536\"><strong data-start=\"3472\" data-end=\"3485\">Anstiege:<\/strong> 6\u20138 Anstiege \u00e0 2\u20135\u202fkm, teils mit Rampen bis 12\u202f%<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3538\" data-end=\"3557\"><strong data-start=\"3538\" data-end=\"3557\">Besonderheiten:<\/strong><\/p>\n<ul data-start=\"3559\" data-end=\"3732\">\n<li data-start=\"3559\" data-end=\"3612\">\n<p data-start=\"3561\" data-end=\"3612\">Technische Abfahrten, Kletter-Doppel, kaum Pausen<\/p>\n<\/li>\n<li data-start=\"3613\" data-end=\"3672\">\n<p data-start=\"3615\" data-end=\"3672\">Zwei Anstiege in den letzten 30\u202fkm f\u00fcr das echte Finale<\/p>\n<\/li>\n<li data-start=\"3673\" data-end=\"3732\">\n<p data-start=\"3675\" data-end=\"3732\">Tipp: Segmentiere die Anstiege f\u00fcr detaillierte Analyse<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3734\" data-end=\"4084\"><strong data-start=\"3734\" data-end=\"3753\">So f\u00e4hrst du\u2019s:<\/strong><br data-start=\"3753\" data-end=\"3756\" \/>Warme dich locker ein, dann w\u00e4hle 3\u20134 Anstiege f\u00fcr 100\u2013105\u202f% FTP, 1\u20132 f\u00fcr VO2max (110\u2013120\u202f%) \u00e0 3\u20135\u202fMinuten. \u00dcber Kuppen mit Druck fahren, sauber abfahren, kurz erholen \u2013 dann gleich wieder los. Auf den letzten Anstiegen: alles geben, als ginge es ums Gelbe. Danach: essen, hochladen, analysieren, neu planen. N\u00e4chster Tag kommt.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Was passiert, wenn eine Tour-de-France-Etappe einfach nie zur Ruhe kommt? In diesem Beitrag erf\u00e4hrst du, wie du dir deine eigene [&hellip;]<\/p>\n","protected":false},"author":115,"featured_media":11784,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"global-categories":[19],"class_list":["post-11783","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allgemein","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gestalte deine eigene Tour \u2013 Etappe 3: Die h\u00fcgelige Etappe - \u0160koda We Love Cycling - Deutschland<\/title>\n<meta name=\"description\" content=\"H\u00fcgelige Etappen geh\u00f6ren zu den spannendsten im Radsport \u2013 entdecke, wie du deine eigene Tour de France-Etappe mit Anstiegen, Tempowechseln und Caf\u00e9-Stopps planst \u2013 angepasst an dein Fahrlevel.\" \/>\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.welovecycling.com\/de\/2025\/07\/17\/gestalte-deine-eigene-tour-etappe-3-die-huegelige-etappe\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gestalte deine eigene Tour \u2013 Etappe 3: Die h\u00fcgelige Etappe\" \/>\n<meta property=\"og:description\" content=\"H\u00fcgelige Etappen geh\u00f6ren zu den spannendsten im Radsport \u2013 entdecke, wie du deine eigene Tour de France-Etappe mit Anstiegen, Tempowechseln und Caf\u00e9-Stopps planst \u2013 angepasst an dein Fahrlevel.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/de\/2025\/07\/17\/gestalte-deine-eigene-tour-etappe-3-die-huegelige-etappe\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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