{"id":4390,"date":"2026-05-12T15:35:22","date_gmt":"2026-05-12T13:35:22","guid":{"rendered":"https:\/\/peakx.at\/?p=4390"},"modified":"2026-05-12T15:40:52","modified_gmt":"2026-05-12T13:40:52","slug":"ready-for-the-ascent-how-to-prepare-perfectly-for-your-first-ski-tour","status":"publish","type":"post","link":"https:\/\/peakx.at\/en\/bereit-fuer-den-aufstieg-so-bereitest-du-dich-perfekt-auf-deine-erste-skitour-vor\/","title":{"rendered":"Ready for the ascent? How to perfectly prepare for your first ski tour"},"content":{"rendered":"<h4>Content<\/h4>\n<ul>\n<li>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#kondition\"><br \/>\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><br \/>\n\t\t\t\t\t\t\t\t\t\tCondition<br \/>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n<li>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#krafttraining\"><br \/>\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><br \/>\n\t\t\t\t\t\t\t\t\t\tWeight training<br \/>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n<li>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#skitechnik\"><br \/>\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><br \/>\n\t\t\t\t\t\t\t\t\t\tSki technique<br \/>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n<li>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#planung\"><br \/>\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><br \/>\n\t\t\t\t\t\t\t\t\t\tTour planning<br \/>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n<li>\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"#pistentouren\"><br \/>\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><br \/>\n\t\t\t\t\t\t\t\t\t\tSki tours<br \/>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n<\/ul>\n<p>The hype around <strong>Ski touring<\/strong> remains unbroken. Once you've reached the summit under your own steam and experienced the descent in powdery snow, you won't easily get enough of it. But beware: \u201eGood skiers are made in the summer,\u201c knows expert Alex Kunert. A solid foundation in strength and endurance, as well as safety knowledge, are the cornerstones of every downhill adventure.<\/p>\n<h3 data-path-to-node=\"6\">1. Condition: The engine for the mountain<\/h3>\n<p data-path-to-node=\"7\">A ski tour challenges the body for hours. So that you still have enough reserves at the top for a safe descent, you need to turn two adjustment screws:<\/p>\n<ul data-path-to-node=\"8\">\n<li>\n<p data-path-to-node=\"8,0,0\"><b data-path-to-node=\"8,0,0\" data-index-in-node=\"0\">Endurance (Aerobic Base)<\/b> Start your foundational training early. Hiking, trail running, or cycling are ideal for strengthening your cardiovascular system. The aim is to sustain moderate performance over a long period.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"8,1,0\"><b data-path-to-node=\"8,1,0\" data-index-in-node=\"0\">Intensity (Interval Training):<\/b> To master steep sections without breathlessness, short, intensive units (e.g. hill runs or sprints) can help.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"8,2,0\"><b data-path-to-node=\"8,2,0\" data-index-in-node=\"0\">Pro tip:<\/b> Use for your training control a <b data-path-to-node=\"8,2,0\" data-index-in-node=\"52\">modern GPS sports watch<\/b>. It helps you keep an eye on your heart rate zones, track progress, and avoid overtraining.<\/p>\n<\/li>\n<\/ul>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"1280\" src=\"https:\/\/peakx.at\/wp-content\/uploads\/2025\/07\/Bilder-YUNIQ_Skitourenspur-am-Arlberg.jpg\" alt=\"Ski tourers lay a ascent track on the Arlberg\" srcset=\"https:\/\/peakx.at\/wp-content\/uploads\/2025\/07\/Bilder-YUNIQ_Skitourenspur-am-Arlberg.jpg 1920w, https:\/\/peakx.at\/wp-content\/uploads\/2025\/07\/Bilder-YUNIQ_Skitourenspur-am-Arlberg-300x200.jpg 300w, https:\/\/peakx.at\/wp-content\/uploads\/2025\/07\/Bilder-YUNIQ_Skitourenspur-am-Arlberg-1024x683.jpg 1024w, https:\/\/peakx.at\/wp-content\/uploads\/2025\/07\/Bilder-YUNIQ_Skitourenspur-am-Arlberg-768x512.jpg 768w, https:\/\/peakx.at\/wp-content\/uploads\/2025\/07\/Bilder-YUNIQ_Skitourenspur-am-Arlberg-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n<h3 data-path-to-node=\"9\">2. Strength training: your shield against injuries<\/h3>\n<p data-path-to-node=\"10\">Enormous forces act on joints and ligaments when skiing. Targeted strength training not only improves your performance, but is also the best form of injury prevention.<\/p>\n<ul data-path-to-node=\"11\">\n<li>\n<p data-path-to-node=\"11,0,0\"><b data-path-to-node=\"11,0,0\" data-index-in-node=\"0\">Strength endurance<\/b> Many repetitions (15-20) with moderate weight. Focus: core stability, squats and lunges.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,1,0\"><b data-path-to-node=\"11,1,0\" data-index-in-node=\"0\">Hypertrophy (muscle building):<\/b> Higher intensity (6\u201314 repetitions) for strong legs and a stable back.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,2,0\"><b data-path-to-node=\"11,2,0\" data-index-in-node=\"0\">Recommendation<\/b> Start with strength endurance 4\u20136 months before the season and then switch to targeted muscle building in the gym.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"12\">3. Skiing Technique: Safety Through Skill<\/h3>\n<p data-path-to-node=\"13\">Off the prepared piste, conditions change by the second. Crusted snow, deep snow, or icy patches demand clean technique.<\/p>\n<ul data-path-to-node=\"14\">\n<li>\n<p data-path-to-node=\"14,0,0\"><b data-path-to-node=\"14,0,0\" data-index-in-node=\"0\">Learn from the pro:<\/b> A course with a state-certified ski instructor will save you arduous detours in learning.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"14,1,0\"><b data-path-to-node=\"14,1,0\" data-index-in-node=\"0\">Collect miles<\/b> Use ski resorts with lift access to hone your downhill technique. Only those who have many downhill metres under their belt will also be confident off-piste.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"14,2,0\"><b data-path-to-node=\"14,2,0\" data-index-in-node=\"0\">Material check:<\/b> Only perfectly waxed skis and sharp edges offer the necessary grip and desired manoeuvrability.<\/p>\n<\/li>\n<\/ul>\n<figure>\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1920\" src=\"https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/Skitouren-am-Arlberg.jpg\" alt=\"Ski touring in the Arlberg\" srcset=\"https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/Skitouren-am-Arlberg.jpg 2560w, https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/Skitouren-am-Arlberg-300x225.jpg 300w, https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/Skitouren-am-Arlberg-1024x768.jpg 1024w, https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/Skitouren-am-Arlberg-768x576.jpg 768w, https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/Skitouren-am-Arlberg-1536x1152.jpg 1536w, https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/Skitouren-am-Arlberg-2048x1536.jpg 2048w, https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/Skitouren-am-Arlberg-16x12.jpg 16w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption><\/figcaption><\/figure>\n<h3 data-path-to-node=\"15\">4. Planning: Your safety net in open spaces<\/h3>\n<p data-path-to-node=\"16\">Ski touring in open terrain requires a high degree of personal responsibility. Meticulous planning is essential for survival.<\/p>\n<ul data-path-to-node=\"17\">\n<li>\n<p data-path-to-node=\"17,0,0\"><b data-path-to-node=\"17,0,0\" data-index-in-node=\"0\">The \u201eHoly Trinity\u201c of equipment.<\/b> Avalanche transceiver, shovel and probe are mandatory and must be checked for functionality before every tour (check battery level!).<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"17,1,0\"><b data-path-to-node=\"17,1,0\" data-index-in-node=\"0\">Avalanche danger report (LLB) &amp; Weather:<\/b> Analyse the current report daily. Understand not only the hazard level but also the hazard patterns (e.g. wind slab or old snow).<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"17,2,0\"><b data-path-to-node=\"17,2,0\" data-index-in-node=\"0\">Digital Support<\/b> GPS devices or navigation apps (such as <i data-path-to-node=\"17,2,0\" data-index-in-node=\"57\">Alpenvereinaktiv<\/i> or <i data-path-to-node=\"17,2,0\" data-index-in-node=\"79\">ski touring guru<\/i>) will help you find your way. It is advisable to load the GPX track of your route onto your sports watch in advance, so that you can find your way even in poor visibility or stressful situations.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"17,3,0\"><b data-path-to-node=\"17,3,0\" data-index-in-node=\"0\">The Human Factor<\/b> Never go alone. The group must harmonise, and the tour must always be adapted to the ability of the weakest member.<\/p>\n<\/li>\n<\/ul>\n<figure>\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"734\" src=\"https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/lawinenlagebericht-visuell.webp\" alt=\"Visual LWD\" srcset=\"https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/lawinenlagebericht-visuell.webp 1500w, https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/lawinenlagebericht-visuell-300x147.webp 300w, https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/lawinenlagebericht-visuell-1024x501.webp 1024w, https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/lawinenlagebericht-visuell-768x376.webp 768w, https:\/\/peakx.at\/wp-content\/uploads\/2026\/02\/lawinenlagebericht-visuell-18x9.webp 18w\" sizes=\"auto, (max-width: 1500px) 100vw, 1500px\" \/><figcaption>Modern apps like outdooractive make tour planning easier by visualising avalanche problems.<\/figcaption><\/figure>\n<h3 data-path-to-node=\"18\">A Gentle Start: Ski Touring<\/h3>\n<p data-path-to-node=\"19\">perfect for beginners or a quick workout after work <b data-path-to-node=\"19\" data-index-in-node=\"60\">Ski tours<\/b> Ideal. Here, avalanche risk is generally not a concern. Nevertheless, the following applies: stick to the marked routes, observe the closure times during piste preparation (danger to life from winches!), and respect the local ski touring rules.<\/p>\n<p><strong>Conclusion: Ski touring is a combination of physical fitness, technical skill, and smart planning. Those who do their homework in the summer and autumn will be rewarded with unforgettable moments in the winter.<\/strong><\/p>\n<p>Here you will find a selection of guided ski touring camps with a ski guide. Of course you can always book your favourite tour with your <a href=\"https:\/\/peakx.at\/en\/tours\/private-ski-tour-with-ski-guide\/\">private ski guide<\/a> plan.\u00a0<\/p>\n<h4>Author<\/h4>\n<p>\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg><br \/>\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg><br \/>\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M380.9 97.1C339 55.1 283.2 32 223.9 32c-122.4 0-222 99.6-222 222 0 39.1 10.2 77.3 29.6 111L0 480l117.7-30.9c32.4 17.7 68.9 27 106.1 27h.1c122.3 0 224.1-99.6 224.1-222 0-59.3-25.2-115-67.1-157zm-157 341.6c-33.2 0-65.7-8.9-94-25.7l-6.7-4-69.8 18.3L72 359.2l-4.4-7c-18.5-29.4-28.2-63.3-28.2-98.2 0-101.7 82.8-184.5 184.6-184.5 49.3 0 95.6 19.2 130.4 54.1 34.8 34.9 56.2 81.2 56.1 130.5 0 101.8-84.9 184.6-186.6 184.6zm101.2-138.2c-5.5-2.8-32.8-16.2-37.9-18-5.1-1.9-8.8-2.8-12.5 2.8-3.7 5.6-14.3 18-17.6 21.8-3.2 3.7-6.5 4.2-12 1.4-32.6-16.3-54-29.1-75.5-66-5.7-9.8 5.7-9.1 16.3-30.3 1.8-3.7.9-6.9-.5-9.7-1.4-2.8-12.5-30.1-17.1-41.2-4.5-10.8-9.1-9.3-12.5-9.5-3.2-.2-6.9-.2-10.6-.2-3.7 0-9.7 1.4-14.8 6.9-5.1 5.6-19.4 19-19.4 46.3 0 27.3 19.9 53.7 22.6 57.4 2.8 3.7 39.1 59.7 94.8 83.8 35.2 15.2 49 16.5 66.6 13.9 10.7-1.6 32.8-13.4 37.4-26.4 4.6-13 4.6-24.1 3.2-26.4-1.3-2.5-5-3.9-10.5-6.6z\"><\/path><\/svg><br \/>\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg><br \/>\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M448 192V77.25c0-8.49-3.37-16.62-9.37-22.63L393.37 9.37c-6-6-14.14-9.37-22.63-9.37H96C78.33 0 64 14.33 64 32v160c-35.35 0-64 28.65-64 64v112c0 8.84 7.16 16 16 16h48v96c0 17.67 14.33 32 32 32h320c17.67 0 32-14.33 32-32v-96h48c8.84 0 16-7.16 16-16V256c0-35.35-28.65-64-64-64zm-64 256H128v-96h256v96zm0-224H128V64h192v48c0 8.84 7.16 16 16 16h48v96zm48 72c-13.25 0-24-10.75-24-24 0-13.26 10.75-24 24-24s24 10.74 24 24c0 13.25-10.75 24-24 24z\"><\/path><\/svg><br \/>\n\t\t\t\t\t<a href=\"\/en\/blog\/\"><br \/>\n\t\t\t\t\t\t\t\t\tTo the blog<br \/>\n\t\t\t\t\t<\/a><\/p>\n<h2>\n\t\t\t\t\t\tDon't miss out: register now for spontaneous tours!\t\t\t\t\t<\/h2>\n<p>\t\t\t\t\t\tDu m\u00f6chtest sofort informiert werden, wenn die Bedingungen perfekt sind und eine Gruppentour ausgeschrieben wird?<br \/>\nDie Anmeldung f\u00fcr unseren Spontantouren-Newsletter und alle Informationen zu aktuellen Gruppentouren erfolgt \u00fcber das Abonnement unseres offiziellen WhatsApp Kanals.<br \/>\n\t\t\t\t\t<a href=\"https:\/\/whatsapp.com\/channel\/0029VbBhJZ56RGJQ2KqnZC3l\" target=\"_blank\"><br \/>\n\t\t\t\t\t\tSubscribe to WhatsApp channel\t\t\t\t\t<\/a><\/p>\n<h2>Further contributions<\/h2>","protected":false},"excerpt":{"rendered":"<p>Ski touring is more than just a sport \u2013 it's the ultimate freedom in the mountains. However, for your first time in untouched terrain to be a pleasure and not an ordeal, the right preparation is crucial. Professional ski guide Alex Kunert explains for peakx.at what really matters when it comes to fitness, technique, and planning.<\/p>","protected":false},"author":2,"featured_media":1154,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[53],"tags":[63,31],"class_list":["post-4390","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-planung","tag-skitour"],"acf":[],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.3 - aioseo.com -->\n\t<meta name=\"description\" content=\"Skitouren-Vorbereitung f\u00fcr Einsteiger: Von Ausdauertraining bis Lawinenkunde. 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