{"id":2353,"date":"2015-12-04T08:34:02","date_gmt":"2015-12-04T08:34:02","guid":{"rendered":"http:\/\/osxbit.cat\/?p=2353"},"modified":"2015-12-04T08:34:02","modified_gmt":"2015-12-04T08:34:02","slug":"consells-per-preparar-se-be-per-a-una-cursa","status":"publish","type":"post","link":"https:\/\/arxiu.trailrunner.cat\/?p=2353","title":{"rendered":"Consells per preparar-se b\u00e9 per a una cursa"},"content":{"rendered":"<blockquote><p><strong>Consells en els quals \u00e9s bo pensar abans de fer una cursa:<\/strong><\/p><\/blockquote>\n<p><strong>Estudiar-se b\u00e9 el recorregut:<\/strong><\/p>\n<ul>\n<li>Informar-se b\u00e9 del tipus de terreny on es far\u00e0 la cursa.<\/li>\n<li>El desnivell Total de la cursa.<\/li>\n<li>L&#8217;altura dels pics m\u00e9s alts<\/li>\n<li>Les zones m\u00e9s t\u00e8cniques<\/li>\n<li>Les zones per on podrem augmentar el ritme.<\/li>\n<li>Les zones on podem estalviar energia.<\/li>\n<\/ul>\n<p>Tota la informaci\u00f3 que tinguem ens ajudar\u00e0 a encertar amb l&#8217;estrat\u00e8gia de la cursa. Tamb\u00e9 aconsellable, si es pot, anar a recon\u00e8ixer part del trac per aix\u00ed el dia de la cursa tenir-lo m\u00e9s &#8220;memoritzat&#8221;.<\/p>\n<p><strong>Entrenar de manera especifica per la cursa en concret<\/strong>:<\/p>\n<ul>\n<li><strong>NO<\/strong> entrenar de manera an\u00e0rquica i sense pensar, ja que ens allunyar\u00e0 del nostre objectiu.<\/li>\n<li>Programar un pla d&#8217;entrenament que et faci arribar al m\u00e0xim de forma per la data en concret.<\/li>\n<li>Si pots, assessora&#8217;t amb un entrenador \/ entrenadora<\/li>\n<\/ul>\n<p><strong>Posa&#8217;t un objectiu realista, no ens &#8220;flipem&#8221; a la primera de canvi:<\/strong><\/p>\n<p>Els corredors\/es de muntanya en moltes ocasions, no respectem les etapes de la vida esportiva ni els temps en qu\u00e8 haur\u00edem de fer-ho. Portem poc temps (mesos) fent TRAIL i ja estem pensant en apuntar-nos a una ULTRA.<\/p>\n<p>Aix\u00f2 \u00e9s un gran error per part nostre, ja que per fer-ho b\u00e9, necessitem un bon temps d&#8217;aprenentatge i preparaci\u00f3, sense cremar etapes massa r\u00e0pid, amb paci\u00e8ncia i esfor\u00e7 arribarem lluny!!!!<\/p>\n<p>El millor \u00e9s que el repte que et marquis sigui en conson\u00e0ncia amb el teu estat f\u00edsic i el temps que tinguis per entrenar.<\/p>\n<p>&nbsp;<\/p>\n<p>Salut i kms!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Consells en els quals \u00e9s bo pensar abans de fer una cursa: Estudiar-se b\u00e9 el recorregut: Informar-se b\u00e9 del tipus de terreny on es far\u00e0 la cursa. El desnivell Total de la cursa. L&#8217;altura dels pics m\u00e9s alts Les zones m\u00e9s t\u00e8cniques Les zones per on podrem augmentar el ritme. Les zones on podem estalviar [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2360,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_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":[10],"tags":[36,82,65,81,32,37],"class_list":["post-2353","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenaments","tag-consells","tag-cursa","tag-entrenament","tag-preparacio","tag-trail","tag-ultra"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-BX","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2015\/12\/UTTP.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2353","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2353"}],"version-history":[{"count":6,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2353\/revisions"}],"predecessor-version":[{"id":2359,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2353\/revisions\/2359"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2360"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}