TRIATHLON

TRIATHLON
TRIATHLON

terça-feira, 8 de dezembro de 2009

2010

É com grande alegria, que no proximo ano estarei competindo e treinando com a equipe do Carlos Eugênio(neném).

Estou aproveitando dezembro para malhar, vou tirar férias sim de 10 dias para o Natal e o ano Novo.

Nós atletas merecemos.

E deixo aqui meus votos de felicidades, saúde, paz para toda essa familia do Triathlon.

Seja bem - vindo 2010 ! ! !





sábado, 5 de dezembro de 2009

Rowing for Triathletes

There aren't many triathlons that include rowing, but there are a few! Even if rowing isn't in your tri, it makes a great training substitute for the usual legs. So if you're setting up an indoor brick workout, and don't have access to a pool or a bike, use rowing as one of your legs. Since the transition to running is generally the hardest, a row-run brick might be the most beneficial, in terms of getting your body accustomed to making the transition to running.

The Workout

Workout Goal

Fitness plus transition practice.

Workout Details

  1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.
  2. Row for 6–10 minutes at a moderate aerobic pace.
  3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace.
  4. Row for another 6–10 minutes at a moderate aerobic pace.
  5. Switch again to biking or running and go for 4–5 minutes at your planned race pace.
  6. Row for another 6–10 minutes at a moderate aerobic pace.
  7. Switch to biking or running and go for 3–4 minutes at slightly faster than your planned race pace.
  8. Row easily for 5 minutes to cool down.
  9. Stretch.
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