Ironman Certified Coach Joel de Bem
All plans by this Coach3 Weeks
1 Other, 1 Run, 1 X-Train, 1 Bike, 1 Swim, 1 Custom
0:55 hrs swim
2:03 hrs bike
2:10 hrs run
triathlon half ironman intermediate advanced masters pace based tss based
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Esse plano tem duração de 03 semanas como forma de demonstração do sistema em blocos e inclui:
01 sessão de treino para cada disciplina (natação, ciclismo, corrida) sendo que:
* Cada semana irá representar um bloco, como forma de exemplo, dentro da metodologia proposta pelo sistema.
Assim, o atleta conseguirá sentir na prática, as caracterísiticas particulares de cada sessão de treino e como elas reagem de acordo com o período em que se encontram.
Para maiores informações a respeito da estrutura do sistema em blocos para triathlon, acessar nosso site:
http://ironmancertifiedcoach.com/portfolio/block-system/
Após essa degustação de nosso serviço, envie um e-mail para:
joel@ironmancertifiedcoach.com
E ofereceremos a você um desconto ESPECIAL para nossos pacotes de treinamento completos!
Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.
WU: rotina elástico (10')
https://youtu.be/RgyNRSD0G50
250 crwl + 50 perna + 4 x 25 punho @ 30'' rec
Principal:
https://youtu.be/-3n2kymO83I
Dolphin breakout:
a) Mergulhar, emergir, 4 braçadas fortes
10 x 25m (cada 25 = 3 a 4 breakouts )
30''rec entrer sets
b) 2 x 200 leve
c) 10x 75 : 3 x (12,5''max/stop/12,5''max/stop)
5'' (flutuar) sem impulso parede
1'rec entre sets (75m)
CD:
100 catch up drill leve + 500m fácil
TT=2400
https://youtu.be/rWM1jAHZwu8
WU: 10' giro leve
Principal:
5''>110rpm@2' rec(90rpm)
10''>110rpm@2' rec(90rpm)
20''>110rpm@2' rec(90rpm)
(executar 8 x acelerações)
CD: 10'big gear fácil
WU: 20' giro leve
MS: 3 x * 4'/3'/2'/1'/ + 2 acelerações
* uma marcha pra baixo a cada intervalo
acel= 5UP/5sit/5UP(ciclos)@2'30'' rec
CD: 10' giro leve
WU:
400 com nadadeiras
Principal:
https://youtu.be/w6DGyolOFN8
6x(75/25;50/50;25/75;100)
75(drill)/25 T-pace @rec15''
* 3strokes submerge;
* 2stroke/1underwater recovery
* 1stroke/1underwater recovery
50(drills)/50 at T-pace @rec15''
* catch up dril
* single arm
25(drills)/75 T-pace @rec15''
* 4corerotation/4strokes
100m T-pace
1'30'' rec entre SETS
CD: 100 pernada fácil
TT2900
WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 01:50:00 Z2
CD: strech
https://youtu.be/nhjRYlI9GIA