TRIATLO BARCELONA BY DiR 01
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BARCELONABYDiR
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EXERCICISPER A TRIATLETESPER A TRIATLETESDE FORÇA
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(B) 4 x 14
(C) 10” x 4 amb cada cama
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SETMANA ANTERIOR A LA CURSASetmana d’assimilació d’entrenament.
PLANIFICACIÓ PERÍODE COMPETITIU
DILLUNS DIMARTS DIMECRES DIJOUS DiVENDRES DISSABTE DIUMENGE
NATACIÓ CICLISME CURSA A PEU NATACIÓ + CURSA CICLISME
DESCANS
2 x 150 > 100 crol > 25 esquena > 25 braça4 x 100 crol > 50 resp c/2 > 50 resp c/3200 crol/pull
Total: 900 m
Sessió SpinDiR o sortida ciclisme 60’ (Circuit variat)
Exercicis tècnica + 15’ CC
6 x (85% FCM) > 800 m (60’’ rec) 10’ CC suau
DESCANS
Natació al mar30’ ritme de cursa+cursa a peu> 10’ CC suau > 20’ (75%-80%) > 5’ CC suau
Sortidaciclisme 90’(amb canvisde ritme)
Entrenament complementari
Sessió d'estiramentso Ioga
Abdominals/lumbars Estiraments
Circuit força sala de fi tnesso Body Pump
Estiraments
SETMANA DE LA CURSASessions d’intensitat baixa, per afavorir la recuperació.
Visita opcional al fi sioterapeuta per accelerar la recuperació.
PLANIFICACIÓ PERÍODE COMPETITIU
DILLUNS DIMARTS DIMECRES DIJOUS DiVENDRES DISSABTE DIUMENGE
NATACIÓ CICLISME CURSA A PEU ACTIVACIÓ
COM
PETI
CIÓ
Entrenament opcional
DESCANS
2 x 150 > 125 crol > 25 braça200 crol/pull4 x 50 (rec 30’’) > 25 forts > 25 suaus100 crol/pull
Total: 700 m
Sessió SpinDiR o sortida ciclisme 60’ (intensitat baixa 60-70%)
> 10’ CC + exercicis tècnica
> 30’ (65%-70%) circuit variat.
> 5’ CC suau
DESCANS
15’ natació suauo20’ rodatge ciclisme
Entrenament complementari
Sessió d'estiramentso ioga
Abdominals/lumbars Estiraments Estiraments
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MÓNTRIDiR
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