{"id":6333,"date":"2021-05-31T08:40:10","date_gmt":"2021-05-31T08:40:10","guid":{"rendered":"https:\/\/ski-outdoor.ro\/outdoor\/?p=6333"},"modified":"2022-07-09T06:06:00","modified_gmt":"2022-07-09T06:06:00","slug":"cele-mai-frecvent-intalnite-greseli-in-alergarea-montana","status":"publish","type":"post","link":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/05\/31\/cele-mai-frecvent-intalnite-greseli-in-alergarea-montana\/","title":{"rendered":"Cele mai frecvent \u00eent\u00e2lnite gre\u0219eli \u00een alergarea montan\u0103"},"content":{"rendered":"\r\n

Una dintre cele mai mari gre\u0219eli pe care le fac alerg\u0103torii este concentrarea antrenamentelor doar pe volum, neglij\u00e2nd astfel antrenamentele specifice. Mul\u021bi alerg\u0103tori adun\u0103 un volum mare de kilometri, dar nu fac antrenamente specifice pentru cursa sau cursele la care vor s\u0103 participe. Dac\u0103 alergi mult \u0219i \u00eencet nu vei deveni neap\u0103rat un alerg\u0103tor mai rezistent.<\/strong><\/p>\r\n

\"\"<\/p>\r\n\r\n\r\n\r\n

Atunci c\u00e2nd vrei s\u0103 te preg\u0103te\u0219ti pentru o competi\u021bie \u0219i vrei s\u0103 fii eficient \u0219i s\u0103 ai success va trebui s\u0103 ai un plan personalizat, doar pentru tine, \u00een func\u021bie de posibilit\u0103\u021bile tale. Copierea metodelor de antrenament sau a antrenamentelor altor alerg\u0103tori nu va fi eficient\u0103.<\/p>\r\n\r\n\r\n\r\n

Fiecare om este diferit, are anumite posibilit\u0103\u021bi, un anumit nivel de preg\u0103tire sau un alt tip de genetic. De aceea nu exist\u0103 un plan de antrenament general care s\u0103 func\u021bioneze la toat\u0103 lumea.\u00a0<\/p>\r\n\r\n\r\n\r\n

Prea mult volum:<\/p>\r\n\r\n\r\n\r\n

Dac\u0103 te antrenezi pentru o curs\u0103 foarte lung\u0103 nu este de ajuns s\u0103 faci alerg\u0103ri lungi \u0219i s\u0103 petreci mult timp pe munte. Alerg\u0103rile lungi sunt benefice, te ajut\u0103 s\u0103 \u00ee\u021bi cre\u0219ti anduran\u021b\u0103, dar totodat\u0103 te limiteaz\u0103. Po\u021bi alerga mul\u021bi kilometri, dar s\u0103 ai beneficii prea pu\u021bine de pe urma lor.<\/p>\r\n\r\n\r\n\r\n

Prea pu\u021bin\u0103 intensitate: Mul\u021bi alerg\u0103tori o s\u0103 zic\u0103: \u201dvoi alerga \u00eencet \u00een timpul cursei, de ce s\u0103 alerg mai tare la antrenamente?\u201d. Aceast\u0103 g\u00e2ndire nu este \u00een totalitate gre\u0219it\u0103, dar dac\u0103 vrei s\u0103 evoluezi \u0219i s\u0103 nu ajungi \u00eentr-o zon\u0103 \u00een care stagnezi va trebui s\u0103 introduci \u00een planul t\u0103u de antrenament alerg\u0103ri cu intensitate diferit\u0103. Introduc\u00e2nd antrenamente de intensitate \u00een diferite zone de efort pe parcursul anului vei fi mult mai preg\u0103tit pentru orice provocare.<\/p>\r\n\r\n\r\n\r\n

Atunci c\u00e2nd incorporezi antrenamente de intensitate \u00een programul t\u0103u este important s\u0103 le structurezi \u00een a\u0219a fel \u00eenc\u00e2t s\u0103 nu fie \u00eempr\u0103\u0219tiate din c\u00e2nd \u00een c\u00e2nd, ci s\u0103 le programezi sistematic pe o anumit\u0103 perioad\u0103 pentru o eficien\u021b\u0103 c\u00e2t mai mare.<\/p>\r\n\r\n\r\n\r\n

O alt\u0103 gre\u0219eal\u0103 frecvent \u00eent\u00e2lnit\u0103 este lipsa antrenamentelor specifice. Acest lucru este mai greu de ob\u021binut atunci c\u00e2nd locuie\u0219ti \u00eentr-un ora\u0219 plat, la c\u00e2mpie. Dar, este extrem de important ca \u00een programul t\u0103u s\u0103 incluzi antrenamente specifice c\u00e2t mai apropriate de traseul \u0219i tehnicitatea cursei la care vrei s\u0103 participi. Sau, dac\u0103 ai posibilitatea, s\u0103 alergi chiar pe por\u021biuni din traseul cursei.<\/p>\r\n\r\n\r\n\r\n

Mai pe scurt, dac\u0103 e\u0219ti \u00eenscris la o curs\u0103 de alergare montan\u0103, stai c\u00e2t mai mult timp pe munte. Este important s\u0103 te antrenezi pe trasee c\u00e2t mai asem\u0103n\u0103toare, dac\u0103 ai urc\u0103ri lungi \u0219i line antreneaz\u0103-te pe acest tip de urc\u0103ri. Dac\u0103 ai urc\u0103ri foarte abrupte \u0219i cobor\u00e2ri tehnice, antreneaz\u0103-te pe acest tip de trasee. Specificitatea este probabil cel mai important lucru \u00eentr-un program de antrenament. Vrei s\u0103 fii un alerg\u0103tor montan mai bun? Stai mai mult pe munte! Dac\u0103 e s\u0103 te concentrezi pe un singur lucru \u00een antrenamentele tale, acela ar trebui s\u0103 fie capacitatea cardiovascular\u0103. Adic\u0103 totalul volumului de oxigen pe care corpul t\u0103u \u00eel utilizeaz\u0103 \u0219i economia cu care o face. Cu c\u00e2t e\u0219ti mai antrenat devii mai eficient, petreci mai pu\u021bin timp \u00een picioare, termini cursa mai repede, \u0219i scazi \u0219ansele de a te accidenta. Petreci mai pu\u021bin timp \u00eentre punctele de alimentare, e\u0219ti expus la condi\u021biile meteo nefavorabile mai pu\u021bin \u0219i ai capacitatea s\u0103 alergi mai tare un segment pentru a evita anumite condi\u021bii nefavorabile, sau po\u021bi petrece mai mult timp \u00een punctele de alimentare. Pentru a fi preg\u0103tit pentru orice provocare la linia de start este important ca antrenamentele s\u0103 fie orientate c\u0103tre c\u00e2teva principii fundamentale.<\/p>\r\n","protected":false},"excerpt":{"rendered":"

Una dintre cele mai mari gre\u0219eli pe care le fac alerg\u0103torii este concentrarea antrenamentelor doar pe volum, neglij\u00e2nd astfel antrenamentele…<\/p>\n","protected":false},"author":16,"featured_media":6334,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[3160,409,3350,2841,2842],"yoast_head":"\nCele mai frecvent \u00eent\u00e2lnite gre\u0219eli \u00een alergarea montan\u0103 - Outdoor Magazine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/05\/31\/cele-mai-frecvent-intalnite-greseli-in-alergarea-montana\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cele mai frecvent \u00eent\u00e2lnite gre\u0219eli \u00een alergarea montan\u0103 - Outdoor Magazine\" \/>\n<meta property=\"og:description\" content=\"Una dintre cele mai mari gre\u0219eli pe care le fac alerg\u0103torii este concentrarea antrenamentelor doar pe volum, neglij\u00e2nd astfel antrenamentele...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/05\/31\/cele-mai-frecvent-intalnite-greseli-in-alergarea-montana\/\" \/>\n<meta property=\"og:site_name\" content=\"Outdoor Magazine\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/skiandoutdoormagazine\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-31T08:40:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-07-09T06:06:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/05\/cirdei-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bianca \u0218omlea\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#organization\",\"name\":\"Ski & Outdoor Magazine\",\"url\":\"https:\/\/ski-outdoor.ro\/outdoor\/\",\"sameAs\":[\"https:\/\/www.facebook.com\/skiandoutdoormagazine\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#logo\",\"inLanguage\":\"ro-RO\",\"url\":\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2019\/05\/logo-e1557923623153.png\",\"contentUrl\":\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2019\/05\/logo-e1557923623153.png\",\"width\":600,\"height\":165,\"caption\":\"Ski & Outdoor Magazine\"},\"image\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#website\",\"url\":\"https:\/\/ski-outdoor.ro\/outdoor\/\",\"name\":\"Outdoor Magazine\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/ski-outdoor.ro\/outdoor\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"ro-RO\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/05\/31\/cele-mai-frecvent-intalnite-greseli-in-alergarea-montana\/#primaryimage\",\"inLanguage\":\"ro-RO\",\"url\":\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/05\/cirdei-scaled.jpg\",\"contentUrl\":\"https:\/\/ski-outdoor.ro\/outdoor\/wp-content\/uploads\/sites\/4\/2021\/05\/cirdei-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/05\/31\/cele-mai-frecvent-intalnite-greseli-in-alergarea-montana\/#webpage\",\"url\":\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/05\/31\/cele-mai-frecvent-intalnite-greseli-in-alergarea-montana\/\",\"name\":\"Cele mai frecvent \u00eent\u00e2lnite gre\u0219eli \u00een alergarea montan\u0103 - 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