{"id":2712,"date":"2016-09-23T12:07:38","date_gmt":"2016-09-23T12:07:38","guid":{"rendered":"http:\/\/trailrunner.cat\/?p=2712"},"modified":"2016-09-23T12:07:38","modified_gmt":"2016-09-23T12:07:38","slug":"es-mes-important-la-recuperacio-o-el-ritme","status":"publish","type":"post","link":"https:\/\/arxiu.trailrunner.cat\/?p=2712","title":{"rendered":"\u00bf\u00c9s m\u00e9s important la recuperaci\u00f3 o el ritme?"},"content":{"rendered":"
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Quan un corredor\/a ha passat la primer fase d’adaptaci\u00f3 en la que ja gaudeix corrents llargues dist\u00e0ncies a ritmes suaus o mitjos, amb bones sensacions en els entrenaments i competint de tant en tant, es segur que l’hi vinguin ganes de passar a un segon “esgla\u00f3”\u00a0 on buscar\u00e0 millorar els temps en les dist\u00e0ncies a les quals competeix.<\/p>\n

\u00c9s aqu\u00ed quan comen\u00e7a a interessar-se per la qualitat, els canvis de ritme i les s\u00e8ries.<\/p>\n

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CONTROLA EL RITME<\/span>
\n<\/strong><\/div>\n
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Quan estem entrenant hem de controlar el ritme, ja que el “risc ” est\u00e0 en equivocar-se, ja sigui perqu\u00e8 anem massa r\u00e0pids. Equivocar-se et pot crear malestar, esgotament o fins i tot agonia. Aix\u00f2 pot passar perqu\u00e8 les s\u00e8ries llargues les est\u00e0s realitzant a ritmes que haurien de correspondre a s\u00e8ries m\u00e9s curtes. Si son s\u00e8ries llargues, no vagis tant fort\/a!<\/p>\n

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RECUPERAR \u00c9S LA CLAU<\/strong><\/span><\/div>\n
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La recuperaci\u00f3 \u00e9s la que ens permet saber si el ritme \u00e9s l’adequat o no.<\/p>\n

Si per exemple:<\/strong><\/p>\n

– En un minut despr\u00e9s d’una s\u00e8rie, un corredor\/a es incapa\u00e7 de recuperar unes 25 pulsacions<\/strong>, \u00e9s que est\u00e0 anant massa r\u00e0pid i l’entrenament que est\u00e0 fent no l’assimilar\u00e0.<\/p>\n

Tamb\u00e9 \u00e9s cert que pot haver-hi algunes excepcions, sobretot si les pulsacions m\u00e0ximes son baixes (amb unes 20 \u00e9s suficient).<\/p>\n

Un altre exemple:<\/strong><\/p>\n

– Acabar una s\u00e8rie a 148 pulsacions<\/strong> no \u00e9s el mateix que acabar-la a 172 o 184<\/strong>. En el primer cas \u00e9s suficient amb 20 de recuperaci\u00f3<\/strong>, per\u00f2 en el segon cas \u00e9s millor recuperar-ne de 25 a 30 pulsacions<\/strong>.<\/p>\n

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PETITES PAUSES<\/strong><\/span><\/div>\n<\/blockquote>\n
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Les recuperacions han de ser curtes, voltant 1′ de trot. Poden oscil\u00b7lar entre 45″ i 2′, tot dep\u00e8n del nivell del corredor\/a i de la dist\u00e0ncia de la s\u00e8rie.<\/p>\n

Un corredor\/a que prepara dist\u00e0ncies de menys de 10kms pot recuperar 2′ en les s\u00e8ries llargues de 2km o m\u00e9s. Si es prepara per 10km i mitja marat\u00f3, la recuperaci\u00f3 pot ser de 1′. Per\u00f2 si prepara la dist\u00e0ncia marat\u00f3\u00a0 ha de recuperar poc, uns 45″ sobretot en les s\u00e8ries curtes.<\/p>\n

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AVALUAR LA NOSTRA FORMA<\/strong><\/span><\/div>\n<\/blockquote>\n
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Gr\u00e0cies a les recuperacions podrem saber el nostre estat de forma i tamb\u00e9 si estem fent la feina ben feta! Com ho podem saber? B\u00e9 doncs, quantes m\u00e9s pulsacions recuperis en un minut, m\u00e9s en forma est\u00e0s.<\/strong><\/p>\n

Per exemple<\/strong>:<\/p>\n

– Si despr\u00e9s d’acabar una s\u00e8rie a 192 pulsacions, al minut baixes fins a 128, significa que est\u00e0s molt en forma!<\/p>\n

– Si despr\u00e9s d’acabar una s\u00e8rie a 184 pulsacions, al minut nom\u00e9s baixes fins a 155, \u00e9s que no est\u00e0s tant b\u00e9 o que has realitzat la s\u00e8rie malament per anar massa fort\/a.<\/p>\n

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L’index de recuperaci\u00f3 \u00e9s un par\u00e0metre molt important quan s’entrena amb puls\u00f2metre.<\/strong><\/div>\n<\/blockquote>\n
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Salut i Cames!<\/p>\n

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Informaci\u00f3 extreta de runners.es<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Quan un corredor\/a ha passat la primer fase d’adaptaci\u00f3 en la que ja gaudeix corrents llargues dist\u00e0ncies a ritmes suaus o mitjos, amb bones sensacions en els entrenaments i competint de tant en tant, es segur que l’hi vinguin ganes de passar a un segon “esgla\u00f3”\u00a0 on buscar\u00e0 millorar els temps en les dist\u00e0ncies a […]<\/p>\n","protected":false},"author":1,"featured_media":2720,"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":[5],"tags":[93,65,223,150,221,147,222,149],"class_list":["post-2712","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-run-walk","tag-correr","tag-entrenament","tag-forma","tag-pulsacions","tag-pulsometre","tag-recuperacio","tag-ritme","tag-series"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-HK","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/09\/IMG_3168.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2712","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=2712"}],"version-history":[{"count":16,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2712\/revisions"}],"predecessor-version":[{"id":2734,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2712\/revisions\/2734"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2720"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2712"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2712"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2712"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}