{"id":1666,"date":"2015-07-21T17:41:07","date_gmt":"2015-07-21T14:41:07","guid":{"rendered":"http:\/\/ciprian.talaba.eu\/blog\/?p=1666"},"modified":"2015-07-21T17:47:13","modified_gmt":"2015-07-21T14:47:13","slug":"x-man-romania-2015-pregatirea","status":"publish","type":"post","link":"http:\/\/ciprian.talaba.eu\/blog\/x-man-romania-2015-pregatirea\/","title":{"rendered":"X-Man Romania 2015 &#8211; Preg\u0103tirea"},"content":{"rendered":"<p style=\"text-align: justify;\">Am auzit despre Ironman \u00een 2012, \u0219i atunci nu \u00een\u021belegeam de ce ar vrea cineva s\u0103 se chinuie pe distan\u021bele acelea (3.8 km \u00eenot, 180 km biciclet\u0103, 42 km alergare). \u00cen scurt timp \u00eens\u0103 am \u00eenceput s\u0103 ma g\u00e2ndesc cum ar fi s\u0103 particip li eu la o astfel de nebunie, unde doar faptul c\u0103 termini \u00een timpul limit\u0103 este o mare realizare.<\/p>\n<p style=\"text-align: justify;\">\u00cen 2013 f\u0103ceam prima \u0219tafet\u0103 la <a href=\"http:\/\/ciprian.talaba.eu\/blog\/fara-asfalt-2013\/\">F\u0103r\u0103 Asfalt<\/a>, cu ajutorul lui C\u0103t\u0103lin, apoi \u00een februarie 2014 am participat la primul triatlon, <a href=\"http:\/\/ciprian.talaba.eu\/blog\/sunt-triatlonist-povestea-winter-tri-challenge-2014\/\">Winter Tri Challenge<\/a>. De\u0219i planul ini\u021bial era s\u0103 fac un Ironman \u00een 2016-2017, lucrurile s-au precipitat un pic c\u00e2nd am realizat c\u0103 un Half Ironman nu este chiar a\u0219a de dificil (\u00een mijlocul iernii, f\u0103r\u0103 nici un antrenament \u00een prealabil am facut peste 50 de km de biciclet\u0103, urma\u021bi de 10 de alergare). M-am \u00eenscris la X-Man Romania 2014, la proba scurt\u0103, dar din p\u0103cate nu am reu\u0219it s\u0103 particip din cauza unor deplas\u0103ri \u00een interes de serviciu. A ap\u0103rut repede varianta de backup, Ironman 70.3 Budapesta, unde am v\u0103zut ce \u00eensemn\u0103 o curs\u0103\u00a0organizat\u0103 sub brand-ul M-Dot.<\/p>\n<p style=\"text-align: justify;\"><a href=\"http:\/\/www.xmanromania.ro\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1669\" src=\"http:\/\/ciprian.talaba.eu\/blog\/wp-content\/uploads\/2015\/07\/logo.png\" alt=\"logo\" width=\"320\" height=\"120\" \/><\/a><\/p>\n<p style=\"text-align: justify;\">Totul mi-a dat speran\u021be c\u0103 un Ironman nu este chiar a\u0219a de imposibil dac\u0103 te antrenezi, a\u0219a c\u0103 ne-am \u00eenscris (eu, Bogdan \u0219i C\u0103t\u0103lin) la tura lung\u0103 la <a href=\"http:\/\/www.xmanromania.ro\/\">X-Man Romania 2015<\/a>, cu destule speran\u021be, mai ales c\u0103 aveam deja ture de peste 180 de km de biciclet\u0103 care nu m\u0103 storseser\u0103 complet de energie.\u00a0\u00cen ianuarie am \u00eenceput antrenamentele, cu un pic de \u00eenot \u0219i ciclism \u00een sal\u0103. Din p\u0103cate de aici lucrurile au luat o \u00eentors\u0103tur\u0103 nu prea pl\u0103cut\u0103, o viroz\u0103 c\u0103p\u0103tat\u0103 la sf\u00e2r\u0219itul lui ianuarie s-a l\u0103sat dus\u0103 abia pe la jum\u0103tatea lunii aprilie, e drept c\u0103 nici eu nu am fost foarte cuminte, av\u00e2nd \u00een vedere c\u0103 vroiam s\u0103 re\u00eencep c\u00e2t mai repede antrenamentele.<\/p>\n<p style=\"text-align: justify;\"><!--more--><a href=\"http:\/\/ciprian.talaba.eu\/blog\/gxc-2015-pentru-stefy\/\">GXC 2015<\/a> m\u0103 prinde \u00eentr-o form\u0103 destul de slab\u0103, cu vreo 7 ore de pedalat \u00een sal\u0103 de la \u00eenceputul anului, \u0219i \u00eenc\u0103 vreo 50 de km pedala\u021bi pe afar\u0103. Dar speran\u021ba era la locul ei \u0219i de pe 15 aprilie reu\u0219esc s\u0103 str\u00e2ng \u00een medie 7-8 antrenamente pe s\u0103pt\u0103m\u00e2n\u0103, de la 5 km de alergare la \u00eenceput, p\u00e2n\u0103 la un maxim de 15 ore\/s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n<p style=\"text-align: justify;\">Nu am urmat un plan special de pe Internet, \u00een primul r\u00e2nd c\u0103 nu este nici unul care s\u0103 te preg\u0103teasc\u0103 \u00een mai pu\u021bin de 3 luni (mai exact 10 s\u0103pt\u0103m\u00e2ni)\u00a0pentru un Ironman. Am riscat destul de mult, dar nu aveam planuri s\u0103 scot un timp bun, important era s\u0103 termin. Mi-am f\u0103cut ni\u0219te calcule astfel \u00eenc\u00e2t s\u0103 ajung s\u0103 alerg 30 de km, \u0219i s\u0103 pedalez 180 de km, dar f\u0103r\u0103 s\u0103 am un antrenament lung de alergare \u0219i unul lung de biciclet\u0103 \u00een acela\u0219i weekend (nu pot spune c\u0103 mi-a ie\u0219it chiar \u00eentotdeauna, dar am \u00eencercat s\u0103 m\u0103resc distan\u021ba doar la biciclet\u0103 sau doar la alergare, nu \u00een acela\u0219i timp).<\/p>\n<p style=\"text-align: justify;\">Pe scurt\u00a0weekend-urile au stat cam a\u0219a:<\/p>\n<ul style=\"text-align: justify;\">\n<li>w1: <strong>60<\/strong> km biciclet\u0103 (s\u00e2mb\u0103t\u0103) + 10 km alergare (duminic\u0103)<\/li>\n<li>w2: <strong>100<\/strong> km biciclet\u0103<\/li>\n<li>w3: <strong>14<\/strong> km alergare + tur\u0103 de 4 zile \u00een delt\u0103 cu bicicleta<\/li>\n<li>w4: 15 km alergare (s\u00e2mb\u0103t\u0103) + <strong>134<\/strong> km biciclet\u0103 (duminic\u0103)<\/li>\n<li>w5: <strong>25<\/strong> km alergare<\/li>\n<li>w6: 18 km alergare (s\u00e2mb\u0103t\u0103) + <strong>150<\/strong> km biciclet\u0103 (duminic\u0103)<\/li>\n<li>w7: <strong>30<\/strong> km alergare<\/li>\n<li>w8: <strong>180<\/strong> km biciclet\u0103<\/li>\n<li>w9: <strong>brick<\/strong> 60+8 km<\/li>\n<li>w10: <strong>brick<\/strong> 30+10 km<\/li>\n<li>w11: <strong>IRONMAN<\/strong> \ud83d\ude42<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u00cen restul s\u0103pt\u0103m\u00e2nii lucrurile au stat cam a\u0219a:<\/p>\n<ul style=\"text-align: justify;\">\n<li>luni: liber, sau un mic antrenament de \u00eenot<\/li>\n<li>mar\u021bi:\u00a0alergare, 10 km sau intervale (6x400m)<\/li>\n<li>miercuri: biciclet\u0103, aproximativ 40 de km, cu destule dealuri, av\u00e2nd \u00een vedere c\u0103 la X-Man proba de biciclet\u0103 e destul de deluroas\u0103<\/li>\n<li>joi:\u00a0alergare, 10 km sau intervale (6x400m)<\/li>\n<li>vineri: la fel ca miercuri<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Antrenamentele de \u00eenot au fost haotice, mi-am dat seama c\u0103 nu am cum s\u0103 pot ajunge la un nivel decent pe partea de kraul \u00een 2 luni, a\u0219a c\u0103 am decis c\u0103 voi \u00eenota bras \u0219i\/sau spate. Aici am crescut distan\u021ba \u00een ultima luna, am str\u00e2ns 2 antrenamente de 3000 de metri, unul de 2500, si 2 de 2000. E clar c\u0103 \u00eenotul r\u0103m\u00e2ne cea mai slab\u0103 prob\u0103 a mea, de\u0219i constitu\u021bia fizic\u0103 m-ar recomanda pentru o astfel de prob\u0103. Trebuie doar s\u0103 g\u0103sesc un antrenor competent care s\u0103\u00a0se \u021bin\u0103 de capul meu p\u00e2n\u0103 c\u00e2nd tehnica de kraul va fi la un nivel decent, astfel \u00eenc\u00e2t s\u0103 pot face distan\u021be lungi f\u0103r\u0103 probleme. Pare simplu, dar din p\u0103cate nu este \ud83d\ude41<\/p>\n<p style=\"text-align: justify;\">Un alt lucru important este legat de odihn\u0103. Am trecut pe c\u00e2t posibil la un program de somn 10-6 care s-a dovedit de fapt mai aproape de 11-6 :), \u0219i \u00een acela\u0219i timp mi-am ascultat organismul. Dac\u0103 m\u0103 sim\u021beam mai obosit \u00eentr-o diminea\u021b\u0103 (mai ales mar\u021bi \u0219i joi, bicicleta fiind proba unde nu \u00eemi f\u0103ceam mari probleme), nu ezitam s\u0103 \u00eemi iau \u201dliber\u201d, dar f\u0103r\u0103 s\u0103 ratez mai mult de un antrenament pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n<p style=\"text-align: justify;\">De ce am mai \u021binut cont: m-am preg\u0103tit <strong>exact<\/strong> pentru\u00a0X-Man Romania, \u0219i nu pentru\u00a0un Ironman generic. Ce \u00eenseamn\u0103 asta? Pentru c\u0103 aveam de alergat 38 de ture de parc, pe plat, antrenamentele lungi de alergare le-am f\u0103cut \u00een Gr\u0103dina Public\u0103, unde o tur\u0103 are aproximativ 1 km, deci am f\u0103cut 30 de ture. La biciclet\u0103 sunt 7 ture cu o diferen\u021b\u0103 de nivel de 1400m la final, a\u0219a c\u0103 mi-am desenat o bucl\u0103 de 30 de km \u00eentre Luncavi\u021ba \u0219i Nifon pe care am repetat-o de maxim 6 ori, cu o diferen\u021b\u0103 de nivel de, ghici?, 1400 de metri \ud83d\ude42<\/p>\n<p style=\"text-align: justify;\">Ultima preg\u0103tire a fost deplasarea. Distan\u021ba Gala\u021bi &#8211; Oradea este mare, se poate face \u00eentr-o zi dar dup\u0103 aceea ai nevoie de m\u0103car \u00eenc\u0103 o zi s\u0103 \u00ee\u021bi revii. Am plecat miercuri seara din Gala\u021bi, m-am oprit la Bra\u0219ov pentru o noapte, \u0219i\u00a0joi la ora 15 eram la hotelul din Oradea. Am avut vineri de plimbare prin ora\u0219 \u0219i preg\u0103tirea echipamentului, \u0219i joi seara am f\u0103cut o scurt\u0103 recunoa\u0219tere a traseului de biciclet\u0103. Hotelul l-am ales s\u0103 fie c\u00e2t mai aproape de zona de finish, sunt cel pu\u021bin 3 variante care merit\u0103 luate \u00een seam\u0103 \u00een func\u021bie de buget, eu am ales Continental Forum.<\/p>\n<p style=\"text-align: justify;\">Cam asta a fost partea de preg\u0103tire, partea de doua va urma sper c\u00e2t de cur\u00e2nd, \u0219i va fi emo\u021bionant\u0103 \ud83d\ude42 Cum altfel poate fi o poveste a unei curse de Ironman?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Am auzit despre Ironman \u00een 2012, \u0219i atunci nu \u00een\u021belegeam de ce ar vrea cineva s\u0103 se chinuie pe distan\u021bele acelea (3.8 km \u00eenot, 180 km biciclet\u0103, 42 km alergare). \u00cen scurt timp \u00eens\u0103 am \u00eenceput s\u0103 ma g\u00e2ndesc cum ar fi s\u0103 particip li eu la o astfel de nebunie, unde doar faptul c\u0103 termini \u00een timpul limit\u0103 este o mare realizare. \u00cen 2013 f\u0103ceam prima \u0219tafet\u0103 la F\u0103r\u0103 Asfalt, cu ajutorul lui C\u0103t\u0103lin, apoi \u00een februarie 2014 am participat la primul triatlon, Winter Tri Challenge. De\u0219i planul ini\u021bial era s\u0103 fac un Ironman \u00een 2016-2017, lucrurile s-au precipitat<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[392],"tags":[],"class_list":["post-1666","post","type-post","status-publish","format-standard","hentry","category-triatlon"],"_links":{"self":[{"href":"http:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/posts\/1666","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/comments?post=1666"}],"version-history":[{"count":6,"href":"http:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/posts\/1666\/revisions"}],"predecessor-version":[{"id":1675,"href":"http:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/posts\/1666\/revisions\/1675"}],"wp:attachment":[{"href":"http:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/media?parent=1666"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/categories?post=1666"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/tags?post=1666"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}