{"id":1343,"date":"2019-10-25T12:40:29","date_gmt":"2019-10-25T10:40:29","guid":{"rendered":"https:\/\/www.trisport.ro\/blog_wp\/?p=1343"},"modified":"2019-10-25T15:12:59","modified_gmt":"2019-10-25T13:12:59","slug":"tu-stii-cum-sa-iti-construiesti-planul-de-pregatire","status":"publish","type":"post","link":"https:\/\/www.trisport.ro\/blog_wp\/tu-stii-cum-sa-iti-construiesti-planul-de-pregatire\/","title":{"rendered":"Tu \u0219tii cum s\u0103 \u00ee\u021bi construie\u0219ti planul de preg\u0103tire?"},"content":{"rendered":"\n

Pe 7 Decembrie \u0219i 8 Decembrie, Run Transylvania \u0219i Federa\u0163ia Rom\u00e2n\u0103 de Atletism , al\u0103turi de Iulia G\u0103inariu \u0219i Nicolae Soare, te invit\u0103 la cel mai util workshop despre alergare, planuri de antrenament \u0219i eficien\u021ba nutri\u021biei. <\/p>\n\n\n\n

Iulia, care este principalul obiectiv al acestui workshop? <\/strong><\/h4>\n\n\n\n

Acest workshop \u00ee\u0219i propune s\u0103 \u00eei determine pe oameni prin aspectele pozitive de care pot beneficia \u00een urma unui plan de preg\u0103tire bine g\u00e2ndit, dar \u0219i s\u0103 con\u0219tientizeze lucrurile mai pu\u021bin pozitive care se pot \u00eent\u00e2mpla \u00een cazul \u00een care alergarea lor este deficitar\u0103, incorect\u0103. <\/em><\/p>\n\n\n\n

Ideea de baz\u0103 este de a aduce alerg\u0103torii mai aproape de educa\u021bia sportiv\u0103, o ramur\u0103 care, la noi \u00een \u021bar\u0103, din p\u0103cate, lipse\u0219te cu des\u0103v\u00e2r\u0219ire. <\/em><\/p>\n\n\n\n

Iulia G\u0103inariu este dubl\u0103 medialiat\u0103 cu bronz \u00eempreun\u0103 cu echipa Rom\u00e2niei la Campionatul Mondial de Alergare Montan\u0103 de lung\u0103 distan\u021b\u0103, Italia 2017 \u0219i Polonia 2018, absolvent\u0103 a Facult\u0103\u021bii de Educa\u021bie Fizic\u0103 \u0219i Sporturi Montane cu specializarea Atletism, absolvent\u0103 a programului de Master \u00een Performan\u021b\u0103 \u0219i Managment Sportiv \u0219i de\u021bine recordul Maraton Piatra Craiului cu timpul de 4h 21minute.<\/strong> <\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

Cui se adreseaza acest workshop? <\/strong><\/h4>\n\n\n\n

Ne adres\u0103m tuturor alerg\u0103torilor, indiferent de nivelul lor de preg\u0103tire. <\/em><\/p>\n\n\n\n

Fie c\u0103 sunt \u00eencep\u0103tori sau semiprofesioni\u0219ti, acest workshop le va oferi informa\u021bii importante legate de tehnica corect\u0103 de alergare, planificarea unui sezon competi\u021bional, cum s\u0103 \u00ee\u021bi alegi competi\u021biile potrivite etc. <\/em><\/p>\n\n\n\n

La urma urmei, niciodat\u0103 nu \u00eencet\u0103m s\u0103 \u00eenv\u0103\u021b\u0103m, iar dac\u0103 suntem cu adevar\u0103t pasiona\u021bi de ceva, atunci investim \u00een acel lucru pentru a deveni mai buni.<\/em><\/p>\n\n\n\n

Cand este bine s\u0103 \u00eencepi preg\u0103tirea noului sezon de alergare? Cu ce ar trebuie s\u0103 \u00eencepem preg\u0103tirea lui? <\/strong><\/h4>\n\n\n\n

\u00cen mod normal, un sezon competi\u021bional se sf\u00e2r\u0219e\u0219te toamna. <\/em><\/p>\n\n\n\n

Dup\u0103 o scurt\u0103 pauz\u0103 de la efort, \u00een care acord\u0103m organismului nostru timpul de a se reface, putem \u00eencepe preg\u0103tirea pentru sezonul urm\u0103tor. Pe scurt, acesta trebuie s\u0103 \u00eenceap\u0103 cu o \u00eenc\u0103rc\u0103tur\u0103 progresiv\u0103, ce trebuie dozat\u0103 \u00een func\u021bie de obiectivul pe care dorim s\u0103 \u00eel indeplinim. <\/em><\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

De aceea este important s\u0103 ne definim corect obiectivul \u0219i s\u0103 r\u0103m\u00e2nem \u201econform planului\u201d. <\/em><\/p>\n\n\n\n

O s\u0103 v\u0103 dau un exemplu simplu: dac\u0103 obiectivul t\u0103u ini\u021bial era un semimaraton \u0219i te-ai preg\u0103tit pentru acesta, dar colegii t\u0103i de munc\u0103 s-au \u00eenscris la maraton \u0219i dore\u0219ti s\u0103 participi al\u0103turi de ei, atunci alegerea de a te \u00eenscrie la maraton nu va fi cea mai \u00een\u021beleapt\u0103, pentru c\u0103 preg\u0103tirea ta fizic\u0103 nu va fi suficient\u0103 pentru terminarea unui maraton, \u00een condi\u021bii de stres normale pentru organism.<\/em> <\/p>\n\n\n\n

\n\n\n\n

Soare Nicolae Alexandru, partea masculin\u0103 a acestui workshop, face atletism de la v\u00e2rsta de 14 ani. <\/strong>\u00cen aprilie 2016 s-a calificat la Jocurile Olimpice din 2016 de la Rio de Janeiro, dup\u0103 ce a realizat un timp de 2:18:52 la maratonul de la Hamburg.<\/strong><\/p>\n\n\n\n

La Universiada de la Taipei din 2017, a reu\u0219it s\u0103 ob\u021bin\u0103 locul 2 la proba de 10.000 m, cu timpul de 29:12, \u00een timp ce la proba de 5.000 de metri a ob\u021binut locul 4, cu un timp de 14:03. La aceast\u0103 edi\u021bie a Universiadei, Nicolae Soare a reu\u0219it \u0219i 2 personal best-uri \u00een cele 4 zile de concurs.<\/strong><\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

De unde \u0219tim la ce competi\u021bii s\u0103 particip\u0103m? <\/strong><\/h4>\n\n\n\n

Ar trebui s\u0103 ne \u00eentreb\u0103m:<\/em><\/p>\n\n\n\n

C\u00e2t timp liber am? <\/em><\/p>\n\n\n\n

C\u00e2t doresc s\u0103 sacrific pentru acest obiectiv? <\/em><\/p>\n\n\n\n

Sunt dispus s\u0103 ies seara, dup\u0103 job, la o alergare pe vreme mai pu\u021bin favorabil\u0103? <\/em><\/p>\n\n\n\n

\u00cemi doresc, cu adev\u0103rat, asta? <\/em><\/p>\n\n\n\n

Acestea sunt doar c\u00e2teva dintre \u00eentreb\u0103rile pe care ar trebui s\u0103 ni le adres\u0103m \u00eenainte s\u0103 ne stabilim obiectivul. C\u00e2nd avem r\u0103spunsurile, totul va fi mult mai luminat. <\/em><\/p>\n\n\n\n

Care este cel mai bun moment al zilei pentru antrenament? <\/strong><\/h4>\n\n\n\n

Cercet\u0103torii afirm\u0103 c\u0103, cel mai bun moment de antrenament ar fi la aproximativ 3 h dup\u0103 ce ne-am trezit diminea\u021ba. Acest interval de 3h este necesar pentru ca organismul s\u0103 \u201e se pun\u0103 \u00een mi\u0219care\u201d. <\/em><\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

C\u00e2t de important\u0103 este tehnica de alergare pe plat pentru preg\u0103tirea pentru alergarea montan\u0103?<\/strong> <\/h4>\n\n\n\n

Cursele de alergare montan\u0103 nu \u00eenseamn\u0103 doar deal \u0219i vale. Acestea presupun implicit por\u021biuni relativ lungi de alergare semi-plat\u0103 sau pe curb\u0103 de nivel. <\/em><\/p>\n\n\n\n

Cu toate c\u0103 regulamentul tipicului de curs\u0103 de trail\/ alergare montan\u0103 accept\u0103 doar o mic\u0103 por\u021biune de asfalt, asta nu \u00eenseamn\u0103 c\u0103 nu vei avea parte de drumuri forestiere. <\/em><\/p>\n\n\n\n

A\u0219adar, alergarea de plat este un element important \u00een cursele de alergare montan\u0103 \u0219i are 3 aspecte importante: <\/em><\/p>\n\n\n\n

\u2022 Te vor men\u021bine rapid pe por\u021biunile plate <\/em><\/p>\n\n\n\n

\u2022 Te vor ajuta la urcare <\/em><\/p>\n\n\n\n

\u2022 Te vor face s\u0103 \u00ee\u021bi m\u0103re\u0219ti pasul pe por\u021biunile de cobor\u00e2re mai pu\u021bin tehnic\u0103<\/em><\/p>\n\n\n\n

Perioadele de antrenament vitez\u0103 este bine s\u0103 fie f\u0103cute \u00een acela\u0219i timp cu cele de anduran\u021b\u0103 sau separat? <\/strong><\/h4>\n\n\n\n

Perioadele de cre\u0219tere a vitezei urmeaz\u0103 unor perioade de acumulare, adic\u0103, perioada \u00een care ai lucrat volum. <\/em><\/p>\n\n\n\n

Volumul se m\u0103soar\u0103 fie \u00een timp (minute\/ ore de antrenament) sau \u00een km (km parcursi). Astfel putem avea o eviden\u021b\u0103 a ceea ce am lucrat .<\/em><\/p>\n\n\n\n

Idealul ar trebui s\u0103 fie : ” cum \u00eemi cresc viteza \u0219i o men\u021bin o perioad\u0103 c\u00e2t mai lung\u0103” ; echilibrul corect \u00eentre volum \u0219i intensitate este destul de fin, \u00eens\u0103 nu complicat, dac\u0103 \u00een\u021belegi ni\u0219te elemente de baz\u0103, de aceea, acest seminar \u00ee\u0219i propune s\u0103 te \u00eenve\u021be cum s\u0103 \u00ee\u021bi concepi singur acest plan de preg\u0103tire \u0219i cum s\u0103 lucrezi singur cu ace\u0219ti parametri. <\/em><\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n
\n\n\n\n

Invitatul special al acestui workshop este Pre\u0219edintele Federa\u021biei Rom\u00e2ne de Atletism, domnul Florin Florea. <\/p>\n\n\n\n

Toate detaliile despre program, pre\u021b, bilete \u0219i kit-ul de participare ale workshop-ului sunt AICI<\/a>. <\/p>\n\n\n\n

Noi \u021bi-am preg\u0103tit o serie de surprize 2XU, Chimpanzee Bar \u0219i Garmin, cu care te vei \u00eent\u00e2lni \u00een ambele zile de workshop. <\/p>\n\n\n\n

\"\"
https:\/\/www.facebook.com\/events\/416023082449211\/<\/a><\/figcaption><\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"

Pe 7 Decembrie \u0219i 8 Decembrie, Run Transylvania \u0219i Federa\u0163ia Rom\u00e2n\u0103 de Atletism , al\u0103turi de Iulia G\u0103inariu \u0219i Nicolae Soare, te invit\u0103 la cel mai util workshop despre alergare, planuri de antrenament \u0219i eficien\u021ba nutri\u021biei. Iulia, care este principalul obiectiv al acestui workshop? Acest workshop \u00ee\u0219i propune s\u0103 \u00eei determine pe oameni prin aspectele […]<\/p>\n","protected":false},"author":2,"featured_media":1352,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"tdm_status":"","tdm_grid_status":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[50,49,51],"tags":[],"class_list":["post-1343","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ambasadori","category-evenimente","category-tips-and-tricks"],"yoast_head":"\nTu \u0219tii cum s\u0103 \u00ee\u021bi construie\u0219ti planul de preg\u0103tire? 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