1ª semana de treinos para a nova época
Iniciei esta semana os treinos visando a nova época velocipédica de 2010. Nestes primeiros meses desenrolar-se-á o Período Base tendo como objectivo principal o desenvolvimento das capacidades associadas à resistência aeróbia. Este período é de fundamental importância pois é sobre as capacidade que se desenvolvem no seu decorrer que assenta todo o trabalho posterior de qualidade, ou seja, dos treinos em que se privilegia a intensidade em detrimento do volume. O volume será, nesta fase, o aspecto primordial sendo as intensidades, por agora, baixas. A intensidade deve situar-se sempre abaixo do limiar anaeróbio mas não deverá ser tão baixa que não produza efeitos significativos a nível da aquisição de resistência aeróbia. Dentro da resistência aeróbia ainda se podem distinguir as vertentes extensiva e intensiva. A primeira será a que será primeiramente treinada e só após algum tempo de treino se introduzirão intervalos da segunda. Resumo da semana:
2ªFeira – Descanso
3ªFeira - 1h00 65%-70%
4ªFeira – Descanso
5ªFeira - 1h00 65%-70%
6ªFeira – Descanso
Sábado - 1h00 65%-70%
Domingo – 2h00 65%-70%
Exemplo de registo do ritmo cardíaco num dos treinos da semana. É necessário ter atenção para o ritmo cardíaco andar sempre certinho e dentro dos limites pré-estabelecidos daí que nesta fase sejam de privilegiar os percursos planos.
Ontem o dia estava muito convidativo. Parecia Verão. Aqui em pleno treinódromo.
Passagem por Torres do Mondego
Vale do Mondego
Na chegada a Coimbra as nuvens que trariam a chuva no Domigo já se avistavam
Hoje o céu estava bastante carregado
Iniciei esta semana os treinos visando a nova época velocipédica de 2010. Nestes primeiros meses desenrolar-se-á o Período Base tendo como objectivo principal o desenvolvimento das capacidades associadas à resistência aeróbia. Este período é de fundamental importância pois é sobre as capacidade que se desenvolvem no seu decorrer que assenta todo o trabalho posterior de qualidade, ou seja, dos treinos em que se privilegia a intensidade em detrimento do volume. O volume será, nesta fase, o aspecto primordial sendo as intensidades, por agora, baixas. A intensidade deve situar-se sempre abaixo do limiar anaeróbio mas não deverá ser tão baixa que não produza efeitos significativos a nível da aquisição de resistência aeróbia. Dentro da resistência aeróbia ainda se podem distinguir as vertentes extensiva e intensiva. A primeira será a que será primeiramente treinada e só após algum tempo de treino se introduzirão intervalos da segunda. Resumo da semana:
2ªFeira – Descanso
3ªFeira - 1h00 65%-70%
4ªFeira – Descanso
5ªFeira - 1h00 65%-70%
6ªFeira – Descanso
Sábado - 1h00 65%-70%
Domingo – 2h00 65%-70%
Exemplo de registo do ritmo cardíaco num dos treinos da semana. É necessário ter atenção para o ritmo cardíaco andar sempre certinho e dentro dos limites pré-estabelecidos daí que nesta fase sejam de privilegiar os percursos planos.
Ontem o dia estava muito convidativo. Parecia Verão. Aqui em pleno treinódromo.
Passagem por Torres do Mondego
Vale do Mondego
Na chegada a Coimbra as nuvens que trariam a chuva no Domigo já se avistavam
Hoje o céu estava bastante carregado
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