{"id":11914,"date":"2025-07-30T11:18:47","date_gmt":"2025-07-30T10:18:47","guid":{"rendered":"https:\/\/www.welovecycling.com\/de\/?p=11914"},"modified":"2025-08-06T12:04:00","modified_gmt":"2025-08-06T11:04:00","slug":"gestalte-deine-eigene-tour-etappe-5-die-berge","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/de\/2025\/07\/30\/gestalte-deine-eigene-tour-etappe-5-die-berge\/","title":{"rendered":"Gestalte deine eigene Tour \u2013 Etappe 5: Die Berge"},"content":{"rendered":"<p data-start=\"212\" data-end=\"466\">Hast du dich schon mal gefragt, wie es sich anf\u00fchlt, eine brutale Bergetappe bei der <a href=\"https:\/\/www.letour.fr\/de\/\">Tour de France<\/a> zu fahren? In diesem Beitrag zeigen wir dir, wie du deine ganz eigene Gipfeletappe planen kannst \u2013 abgestimmt auf dein Fitnesslevel, aber trotzdem episch.<\/p>\n<hr data-start=\"468\" data-end=\"471\" \/>\n<h3 data-start=\"473\" data-end=\"511\"><strong data-start=\"477\" data-end=\"511\">Was macht eine Bergetappe aus?<\/strong><\/h3>\n<p data-start=\"513\" data-end=\"857\">Das sind die \u201eK\u00f6nigsetappen\u201c der Tour \u2013 Etappen, die Beine, Tr\u00e4ume und manchmal sogar das Gesamtklassement zerst\u00f6ren. Denk nur an Etappe 18 der diesj\u00e4hrigen Tour. Bergetappen beinhalten lange, steile Anstiege \u00fcber 10 km, oft direkt hintereinander mit kaum Erholungszeit. Hier trennen sich die echten Kletterer und Gesamtwertungsfahrer vom Rest.<\/p>\n<p data-start=\"859\" data-end=\"880\">Ein typisches Profil:<\/p>\n<ul data-start=\"882\" data-end=\"1166\">\n<li data-start=\"882\" data-end=\"909\">\n<p data-start=\"884\" data-end=\"909\"><strong data-start=\"884\" data-end=\"896\">Distanz:<\/strong> 130\u2013190\u202fkm<\/p>\n<\/li>\n<li data-start=\"910\" data-end=\"943\">\n<p data-start=\"912\" data-end=\"943\"><strong data-start=\"912\" data-end=\"927\">H\u00f6henmeter:<\/strong> 3.000\u20135.500\u202fm<\/p>\n<\/li>\n<li data-start=\"944\" data-end=\"1030\">\n<p data-start=\"946\" data-end=\"1030\"><strong data-start=\"946\" data-end=\"974\">Kategorisierte Anstiege:<\/strong> mehrere Kategorie-1- und Hors Cat\u00e9gorie (HC)-Anstiege<\/p>\n<\/li>\n<li data-start=\"1031\" data-end=\"1166\">\n<p data-start=\"1033\" data-end=\"1166\"><strong data-start=\"1033\" data-end=\"1046\">Erlebnis:<\/strong> Ein Tag im hohen Intensit\u00e4tsbereich, gepr\u00e4gt von stetigem Energieverlust, d\u00fcnner Luft und Angriffen am finalen Anstieg.<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1168\" data-end=\"1171\" \/>\n<h3 data-start=\"1173\" data-end=\"1217\"><strong data-start=\"1177\" data-end=\"1217\">So planst du deine eigene Bergetappe<\/strong><\/h3>\n<p data-start=\"1219\" data-end=\"1477\">Du bist nicht in den Alpen unterwegs? Kein Problem \u2013 mit durchdachter Routenwahl und etwas Sturheit kannst du das Tour-Gef\u00fchl auch vor der Haust\u00fcr erleben. Wiederholte Anstiege, clevere Streckenf\u00fchrung und Verpflegung wie in Rennstunde f\u00fcnf machen\u2019s m\u00f6glich.<\/p>\n<p data-start=\"1479\" data-end=\"1594\">Schau zuerst auf <a href=\"https:\/\/www.instagram.com\/welovecycling.de\/\">@welovecycling.de<\/a> und finde heraus, welcher Fahrtyp du bist \u2013 und finde dann deine pers\u00f6nliche K\u00f6nigsetappe!<\/p>\n<hr data-start=\"1596\" data-end=\"1599\" \/>\n<h3 data-start=\"1601\" data-end=\"1629\">\ud83d\udfe1 <strong data-start=\"1608\" data-end=\"1629\">Der Couch Cruiser<\/strong><\/h3>\n<p data-start=\"1631\" data-end=\"1643\"><strong data-start=\"1631\" data-end=\"1641\">Route:<\/strong><\/p>\n<ul data-start=\"1644\" data-end=\"1745\">\n<li data-start=\"1644\" data-end=\"1669\">\n<p data-start=\"1646\" data-end=\"1669\"><strong data-start=\"1646\" data-end=\"1658\">Distanz:<\/strong> 20\u201330\u202fkm<\/p>\n<\/li>\n<li data-start=\"1670\" data-end=\"1699\">\n<p data-start=\"1672\" data-end=\"1699\"><strong data-start=\"1672\" data-end=\"1687\">H\u00f6henmeter:<\/strong> 300\u2013500\u202fm<\/p>\n<\/li>\n<li data-start=\"1700\" data-end=\"1745\">\n<p data-start=\"1702\" data-end=\"1745\"><strong data-start=\"1702\" data-end=\"1715\">Anstiege:<\/strong> 1\u20132 x 1\u20132\u202fkm bei max. 5\u20136 %<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1747\" data-end=\"1764\"><strong data-start=\"1747\" data-end=\"1762\">Highlights:<\/strong><\/p>\n<ul data-start=\"1765\" data-end=\"1933\">\n<li data-start=\"1765\" data-end=\"1846\">\n<p data-start=\"1767\" data-end=\"1846\">Runde oder Hin-und-zur\u00fcck-Route mit Caf\u00e9 oder Aussichtspunkt auf dem \u201eGipfel\u201c<\/p>\n<\/li>\n<li data-start=\"1847\" data-end=\"1912\">\n<p data-start=\"1849\" data-end=\"1912\">Optional: denselben Anstieg zweimal fahren f\u00fcr echtes D\u00e9j\u00e0-vu<\/p>\n<\/li>\n<li data-start=\"1913\" data-end=\"1933\">\n<p data-start=\"1915\" data-end=\"1933\">Fotostopp-Pflicht!<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1935\" data-end=\"2184\"><strong data-start=\"1935\" data-end=\"1954\">So f\u00e4hrst du\u2019s:<\/strong><br data-start=\"1954\" data-end=\"1957\" \/>Gem\u00fctlich hinrollen, den Anstieg in deinem Tempo fahren, Fotos machen, unterwegs dehnen, und die Abfahrt genie\u00dfen. Oben: Arme hoch, Espresso in der Hand \u2013 das ist deine pers\u00f6nliche K\u00f6nigsetappe. Es geht nur um eins: gute Laune.<\/p>\n<hr data-start=\"2186\" data-end=\"2189\" \/>\n<h3 data-start=\"2191\" data-end=\"2220\">\ud83d\udd35 <strong data-start=\"2198\" data-end=\"2220\">Der Genussradler<\/strong><\/h3>\n<p data-start=\"2222\" data-end=\"2234\"><strong data-start=\"2222\" data-end=\"2232\">Route:<\/strong><\/p>\n<ul data-start=\"2235\" data-end=\"2335\">\n<li data-start=\"2235\" data-end=\"2260\">\n<p data-start=\"2237\" data-end=\"2260\"><strong data-start=\"2237\" data-end=\"2249\">Distanz:<\/strong> 40\u201360\u202fkm<\/p>\n<\/li>\n<li data-start=\"2261\" data-end=\"2292\">\n<p data-start=\"2263\" data-end=\"2292\"><strong data-start=\"2263\" data-end=\"2278\">H\u00f6henmeter:<\/strong> 700\u20131.000\u202fm<\/p>\n<\/li>\n<li data-start=\"2293\" data-end=\"2335\">\n<p data-start=\"2295\" data-end=\"2335\"><strong data-start=\"2295\" data-end=\"2308\">Anstiege:<\/strong> 2\u20133 x 2\u20134\u202fkm, max. 7\u20138 %<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2337\" data-end=\"2354\"><strong data-start=\"2337\" data-end=\"2352\">Highlights:<\/strong><\/p>\n<ul data-start=\"2355\" data-end=\"2483\">\n<li data-start=\"2355\" data-end=\"2398\">\n<p data-start=\"2357\" data-end=\"2398\">Eine l\u00e4ngere \u201eHauptsteigung\u201c gegen Ende<\/p>\n<\/li>\n<li data-start=\"2399\" data-end=\"2458\">\n<p data-start=\"2401\" data-end=\"2458\">Leichte Abschnitte zum Ausrollen zwischen den Anstiegen<\/p>\n<\/li>\n<li data-start=\"2459\" data-end=\"2483\">\n<p data-start=\"2461\" data-end=\"2483\">Kaffeepause empfohlen!<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2485\" data-end=\"2768\"><strong data-start=\"2485\" data-end=\"2504\">So f\u00e4hrst du\u2019s:<\/strong><br data-start=\"2504\" data-end=\"2507\" \/>Locker starten, nach Gef\u00fchl fahren, nicht nach Watt. Die l\u00e4ngste Steigung zum Schluss in gleichm\u00e4\u00dfigem Tempo fahren. Wenn die Beine streiken \u2013 einfach vorstellen, du hast einen schlechten Tag als Domestique. Gipfelfeier nicht vergessen: am besten mit Croissant.<\/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\/DLxzBwaMNXd\/?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\/DLxzBwaMNXd\/?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=\"2770\" data-end=\"2773\" \/>\n<h3 data-start=\"2775\" data-end=\"2804\">\ud83d\udd34 <strong data-start=\"2782\" data-end=\"2804\">Die Trainings-Maschine<\/strong><\/h3>\n<p data-start=\"2806\" data-end=\"2818\"><strong data-start=\"2806\" data-end=\"2816\">Route:<\/strong><\/p>\n<ul data-start=\"2819\" data-end=\"2920\">\n<li data-start=\"2819\" data-end=\"2845\">\n<p data-start=\"2821\" data-end=\"2845\"><strong data-start=\"2821\" data-end=\"2833\">Distanz:<\/strong> 80\u2013100\u202fkm<\/p>\n<\/li>\n<li data-start=\"2846\" data-end=\"2879\">\n<p data-start=\"2848\" data-end=\"2879\"><strong data-start=\"2848\" data-end=\"2863\">H\u00f6henmeter:<\/strong> 1.500\u20132.000\u202fm<\/p>\n<\/li>\n<li data-start=\"2880\" data-end=\"2920\">\n<p data-start=\"2882\" data-end=\"2920\"><strong data-start=\"2882\" data-end=\"2895\">Anstiege:<\/strong> 4\u20136 x 2\u20136\u202fkm, bis 10\u202f%<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2922\" data-end=\"2939\"><strong data-start=\"2922\" data-end=\"2937\">Highlights:<\/strong><\/p>\n<ul data-start=\"2940\" data-end=\"3151\">\n<li data-start=\"2940\" data-end=\"3006\">\n<p data-start=\"2942\" data-end=\"3006\">Keinen Berg? Dann einen H\u00fcgel 3\u20134 Mal hoch \u2013 es summiert sich!<\/p>\n<\/li>\n<li data-start=\"3007\" data-end=\"3086\">\n<p data-start=\"3009\" data-end=\"3086\">Kleine H\u00fcgel in Serie mit wenig Erholung imitieren das alpine Klettergef\u00fchl<\/p>\n<\/li>\n<li data-start=\"3087\" data-end=\"3151\">\n<p data-start=\"3089\" data-end=\"3151\">Mehrere lokale Runden \u201evern\u00e4hen\u201c, um Abwechslung zu schaffen<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3153\" data-end=\"3471\"><strong data-start=\"3153\" data-end=\"3172\">So f\u00e4hrst du\u2019s:<\/strong><br data-start=\"3172\" data-end=\"3175\" \/>Fr\u00fch locker in Zone 2\u20133, bei Wiederholungen gleichm\u00e4\u00dfig statt \u00fcberzocken. Sp\u00e4ter 1\u20132 Anstiege im Schwellenbereich fahren. Stell dir bei jedem Anstieg vor, du f\u00e4hrst gerade den Col du Galibier. Letzter Anstieg = lang, hart, fokussiert. Wenn du dich bei km\u202f90 verfluchst, hast du\u2019s richtig gemacht.<\/p>\n<hr data-start=\"3473\" data-end=\"3476\" \/>\n<h3 data-start=\"3478\" data-end=\"3504\">\ud83d\udfe0 <strong data-start=\"3485\" data-end=\"3504\">Der Vollgas-Fanatiker<\/strong><\/h3>\n<p data-start=\"3506\" data-end=\"3518\"><strong data-start=\"3506\" data-end=\"3516\">Route:<\/strong><\/p>\n<ul data-start=\"3519\" data-end=\"3662\">\n<li data-start=\"3519\" data-end=\"3546\">\n<p data-start=\"3521\" data-end=\"3546\"><strong data-start=\"3521\" data-end=\"3533\">Distanz:<\/strong> 110\u2013140\u202fkm<\/p>\n<\/li>\n<li data-start=\"3547\" data-end=\"3580\">\n<p data-start=\"3549\" data-end=\"3580\"><strong data-start=\"3549\" data-end=\"3564\">H\u00f6henmeter:<\/strong> 2.500\u20133.500\u202fm<\/p>\n<\/li>\n<li data-start=\"3581\" data-end=\"3662\">\n<p data-start=\"3583\" data-end=\"3662\"><strong data-start=\"3583\" data-end=\"3596\">Anstiege:<\/strong> 6\u20138 x 3\u201310\u202fkm, mindestens ein HC-Anstieg (z.\u202fB. 8\u201310\u202fkm @ 7\u202f%+)<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3664\" data-end=\"3681\"><strong data-start=\"3664\" data-end=\"3679\">Highlights:<\/strong><\/p>\n<ul data-start=\"3682\" data-end=\"3923\">\n<li data-start=\"3682\" data-end=\"3779\">\n<p data-start=\"3684\" data-end=\"3779\">Kein Gebirge? Dann clever Wiederholungen einbauen: z.\u202fB. 4\u20135 x 5\u202fkm Berg in wechselndem Tempo<\/p>\n<\/li>\n<li data-start=\"3780\" data-end=\"3857\">\n<p data-start=\"3782\" data-end=\"3857\">Strecken mit kurzen Flachst\u00fccken und Abfahrten f\u00fcr echtes Etappen-Feeling<\/p>\n<\/li>\n<li data-start=\"3858\" data-end=\"3923\">\n<p data-start=\"3860\" data-end=\"3923\">\u201eOut-and-back\u201c-Routen mit Anstieg bei der R\u00fcckkehr sind ideal<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3925\" data-end=\"4413\"><strong data-start=\"3925\" data-end=\"3944\">So f\u00e4hrst du\u2019s:<\/strong><br data-start=\"3944\" data-end=\"3947\" \/>Clever starten \u2013 erster Berg bei 90\u202f% FTP, dann in den Rhythmus finden. In der Mitte: Sweetspot, Schwelle, Varianten testen (z.\u202fB. hoher Tritt, Big Gear, sitzend-only etc.). Letzter gro\u00dfer Anstieg = Progression von Schwelle zu 110\u202f% \u2013 ohne Spurts, nur Druck. Ern\u00e4hr dich wie im Rennen. Schnell, aber sauber abfahren. Deine Strava-Segmente sollten nun \u201eepisch\u201c, \u201eWahnsinn\u201c oder \u201eH\u00f6henkoller\u201c im Namen haben. Du hast keine Runde gedreht \u2013 du hast Courchevel simuliert.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hast du dich schon mal gefragt, wie es sich anf\u00fchlt, eine brutale Bergetappe bei der Tour de France zu fahren? [&hellip;]<\/p>\n","protected":false},"author":115,"featured_media":11889,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"global-categories":[19],"class_list":["post-11914","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 5: Die Berge - \u0160koda We Love Cycling - Deutschland<\/title>\n<meta name=\"description\" content=\"Bergetappen selbst gestalten: So planst du dein eigenes Tour-de-France-Gipfelerlebnis \u2013 mit vier Varianten f\u00fcr jedes Niveau. 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