{"id":2158,"date":"2017-06-18T21:08:59","date_gmt":"2017-06-18T18:08:59","guid":{"rendered":"http:\/\/ciprian.talaba.eu\/blog\/?p=2158"},"modified":"2017-06-21T16:45:34","modified_gmt":"2017-06-21T13:45:34","slug":"xman-romania-2017-pregatirea","status":"publish","type":"post","link":"https:\/\/ciprian.talaba.eu\/blog\/xman-romania-2017-pregatirea\/","title":{"rendered":"XMAN-Rom\u00e2nia 2017 – preg\u0103tirea"},"content":{"rendered":"

Prima parte a pove\u0219tii X-MAN Rom\u00e2nia 2017 este legat\u0103 de modul de preg\u0103tire pentru aceast\u0103 curs\u0103, curs\u0103 ce necesit\u0103 un plan ceva mai elaborat \u0219i mai strict, mai ales dac\u0103 ai obiective mai serioase dec\u00e2t \u201es\u0103 termini\u201d.<\/p>\n

Pentru c\u0103 \u00een 2015 lucrurile au mers bine am folosit \u00een mare acela\u0219i schelet, cu mici modific\u0103ri pentru a putea integra de exemplu participarea la Maratonul M\u0103cin. Spre deosebire de 2015 ie\u0219eam din iarn\u0103 cu ceva mai pu\u021bine kilograme \u0219i cu o preg\u0103tire ceva mai bun\u0103 mai ales la ciclism unde Zwift-ul a fost de baz\u0103 din noiembrie p\u00e2n\u0103 prin aprilie pentru c\u0103 vremea nu a permis ie\u0219irea pe afar\u0103.<\/p>\n

Planul include doar ultimele 2 luni \u0219i jum\u0103tate pe partea de alergare \u0219i ciclism, p\u00e2n\u0103 atunci accentul s-a pus pe ciclism indoor (4-5 antrenamente pe s\u0103pt\u0103m\u00e2n\u0103, program de 12 s\u0103pt\u0103m\u00e2ni) \u0219i un pic de alergare printre pic\u0103turi c\u00e2nd vremea nu era prea friguroas\u0103 (am \u00eencercat s\u0103 nu iau o r\u0103ceal\u0103 care s\u0103 \u00eemi dea planurile peste cap). \u00cen timpul s\u0103pt\u0103m\u00e2nii aveam 4 antrenamente (2 ciclism, 2 alergare), din care m\u0103car unul includea intervale, restul erau destul de mult sub pragul anaerob (sau pragul de acid lactic) cu pulsul \u00een jurul valorii de 140 – 150. Cam de 2 ori pe s\u0103pt\u0103m\u00e2n\u0103 am mers la \u00eenot unde am pus accentul pe tehnic\u0103, \u0219tiind c\u0103 nu ar trebui s\u0103 am probleme cu anduran\u021ba, dar am ales s\u0103 merg \u00een continuare pe stilul bras ce \u00eemi permite un control mai bun al respira\u021biei \u0219i vizibilitate \u00een cazul traseului de la Oradea care are 8 ture \u0219i 4 balize (sper ca \u00een viitor totu\u0219i s\u0103 trec la nivelul urm\u0103tor unde voi putea \u00eenota krawl pe distan\u021be de minim 1900m \u0219i s\u0103 m\u0103 apropii de 2min\/100m).<\/p>\n

Pentru weekend distan\u021bele au crescut treptat, ajung\u00e2nd la un maxim de 30km alergare \u0219i 170km de biciclet\u0103, dar niciodat\u0103 nu am combinat 2 antrenamente lungi \u00een acela\u0219i weekend. Iat\u0103 mai jos ce mi-am propus \u0219i cam ce am realizat:<\/p>\n\n\n\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
<\/td>\n\u00a0Zi<\/td>\nAlergare<\/td>\nBiciclet\u0103<\/td>\nRealizat<\/td>\n<\/tr>\n
martie<\/strong><\/td>\n25<\/td>\n15<\/td>\n<\/td>\n10<\/td>\n<\/tr>\n
<\/td>\n26<\/td>\n<\/td>\n90<\/td>\n103<\/td>\n<\/tr>\n
aprilie<\/strong><\/td>\n1<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
<\/td>\n2<\/td>\n24<\/td>\n<\/td>\n10<\/td>\n<\/tr>\n
<\/td>\n8<\/td>\n<\/td>\n60<\/td>\n<\/td>\n<\/tr>\n
<\/td>\n9<\/td>\n27<\/td>\n<\/td>\n23<\/td>\n<\/tr>\n
<\/td>\n15<\/td>\n18<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
<\/td>\n16<\/td>\n<\/td>\n120<\/td>\n100+10 alergare<\/td>\n<\/tr>\n
<\/td>\n22<\/td>\n<\/td>\n80<\/td>\n50<\/td>\n<\/tr>\n
<\/td>\n23<\/td>\n31<\/td>\n<\/td>\n30<\/td>\n<\/tr>\n
<\/td>\n29<\/td>\n15<\/td>\n<\/td>\n24 trail<\/td>\n<\/tr>\n
<\/td>\n30<\/td>\n<\/td>\n150<\/td>\n120<\/td>\n<\/tr>\n
mai<\/strong><\/td>\n6<\/td>\n35<\/td>\n<\/td>\n15<\/td>\n<\/tr>\n
<\/td>\n7<\/td>\n<\/td>\n60<\/td>\n145<\/td>\n<\/tr>\n
<\/td>\n13<\/td>\n24 – Maraton M\u0103cin<\/td>\n<\/td>\n24 trail<\/td>\n<\/tr>\n
<\/td>\n14<\/td>\n<\/td>\n90<\/td>\n30<\/td>\n<\/tr>\n
<\/td>\n20<\/td>\n15<\/td>\n<\/td>\n10<\/td>\n<\/tr>\n
<\/td>\n21<\/td>\n<\/td>\n180<\/td>\n170<\/td>\n<\/tr>\n
<\/td>\n27<\/td>\n20<\/td>\n80<\/td>\n18+78<\/td>\n<\/tr>\n
<\/td>\n28<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
iunie<\/strong><\/td>\n3<\/td>\n<\/td>\n90<\/td>\n<\/td>\n<\/tr>\n
<\/td>\n4<\/td>\n12<\/td>\n60<\/td>\n10+39+1500 inot<\/td>\n<\/tr>\n
<\/td>\n10<\/strong><\/td>\n42<\/strong><\/td>\n180<\/strong><\/td>\n\u00a0XMAN sub 13 ore<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Ini\u021bial am pus mai mult accent pe alergare, vroiam s\u0103 ajung la 35km, dar dup\u0103 ce am ie\u0219it afar\u0103 cu bicicleta mi-am dat seama c\u0103 e nevoie de mai mul\u021bi kilometri \u00een care s\u0103 sim\u021bi urc\u0103rile, cobor\u00e2rile \u0219i v\u00e2ntul pentru c\u0103 tehnica nu o dezvol\u021bi pe trainer. A\u0219adar am f\u0103cut mici ajust\u0103ri, \u00eenlocuind un antrenament lung de alergare cu unul de bicicleta, mai ales c\u0103 se anun\u021ba un traseu ceva mai dificil fa\u021b\u0103 de 2015, cu +1800m diferen\u021b\u0103 de nivel. Brick-urile de la finalul preg\u0103tirii mi-au dat speran\u021be c\u0103 voi reu\u0219i s\u0103 cobor sub 13 ore pentru c\u0103 alergarea mergea la un ritm de 5:50\/km (sau chiar 5:35) \u0219i pulsul nu urca peste 150.<\/p>\n

Privind \u00een urm\u0103 am f\u0103cut \u0219i ceva gre\u0219eli, \u00eencercarea de a alerga la Maratonul M\u0103cin f\u0103r\u0103 un antrenament specific de trail a dus la pierderea c\u00e2torva antrenamente din cauza febrei musculare at\u00e2t dup\u0103 recunoa\u0219tere, c\u00e2t \u0219i dup\u0103 cursa propriu-zis\u0103, dar p\u00e2n\u0103 la urm\u0103 totul a fost bine.<\/p>\n

Planul ini\u021bial m\u0103 ducea sub 13 ore, apoi au ap\u0103rut modific\u0103ri la traseul de biciclet\u0103 care m-au dat un pic peste cap \u0219i am zis c\u0103 o s\u0103 trag la 13:30, dar la final am ajuns la un traseu apropiat ca \u0219i dificultate de cel din 2015 \u0219i am revenit la 13 ore. Timpii intermediari pe probe speram s\u0103 fie cam a\u0219a: 2 ore \u00eenot, 6:30 la biciclet\u0103 (un pic peste 27 km\/h) \u0219i restul de 4:30 la alergare (un ritm de 6:23\/km) \u0219i ni\u0219te tranzi\u021bii c\u00e2t mai rapide.<\/p>\n

Ce nu am putut s\u0103 iau \u00een calcul a fost c\u0103ldura din ziua cursei, dar ce ar fi o curs\u0103 de Ironman f\u0103r\u0103 ceva surprize? \ud83d\ude42 Cum a fost cursa \u00een articolul urm\u0103tor.<\/p>\n","protected":false},"excerpt":{"rendered":"

Prima parte a pove\u0219tii X-MAN Rom\u00e2nia 2017 este legat\u0103 de modul de preg\u0103tire pentru aceast\u0103 curs\u0103, curs\u0103 ce necesit\u0103 un plan ceva mai elaborat \u0219i mai strict, mai ales dac\u0103 ai obiective mai serioase dec\u00e2t \u201es\u0103 termini\u201d. Pentru c\u0103 \u00een 2015 lucrurile au mers bine am folosit \u00een mare acela\u0219i schelet, cu mici modific\u0103ri pentru a putea integra de exemplu participarea la Maratonul M\u0103cin. Spre deosebire de 2015 ie\u0219eam din iarn\u0103 cu ceva mai pu\u021bine kilograme \u0219i cu o preg\u0103tire ceva mai bun\u0103 mai ales la ciclism unde Zwift-ul a fost de baz\u0103 din noiembrie p\u00e2n\u0103 prin aprilie pentru c\u0103<\/p>\n","protected":false},"author":1,"featured_media":2168,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[197,199,393,211,392],"tags":[],"class_list":["post-2158","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alergare","category-ciclism","category-inot","category-sport","category-triatlon"],"_links":{"self":[{"href":"https:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/posts\/2158","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/comments?post=2158"}],"version-history":[{"count":8,"href":"https:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/posts\/2158\/revisions"}],"predecessor-version":[{"id":2174,"href":"https:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/posts\/2158\/revisions\/2174"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/media\/2168"}],"wp:attachment":[{"href":"https:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/media?parent=2158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/categories?post=2158"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ciprian.talaba.eu\/blog\/wp-json\/wp\/v2\/tags?post=2158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}