Free Games Like Poptropica

FIELD TEST: THE PORT OF PIGEONS (GRAZALEMA)

Today we had a day saw several club mates, with a day sunny and windy, with gusts made it difficult to fall and the rise mainly in the port of Las Palomas. Today I used to do a field test that I will give a fairly accurate estimate of the pulse Anaerobic threshold. The test protocol were as follows:

- Rise Boyar port to quiet rhythm, pulse of 155-160ppm, in watts my friend Manu, has moved 210 watts average on the rise ( Powertap measured).

- Lowering the rise buoys and Palomino (2 kms)

- Descent of the Doves and uploaded to "all out" (a stop, come on ...)

The rise has been made since the bifurcation Algodonales and Zahara.

( http://www.gmap-pedometer.com/?r=3513052 , en este link podeís ver como utilizar una version de google maps que te mide las rutas y marca los recorridos, está muy bien).

Nota: la subida se ha realizado desde donde marca el km1 en la altimetría, que es donde esta el cruce de la primera foto, en total 12.8 kms)

La subida se ha realizado casi todo el tramo con todo metido, es decir 39-23, salvo algunos tramos mas o menos tendidos que se ha ido con 39-15 A 39-11. Me he notado algo corto de desarrollo, quizas con un 25 o 26 hubiera ido mucho mas suelto, pero bien es verdad, y eso lo sabe los que I know that even if I like to get stuck development. The climb I've done almost 99% of the time sitting, and that in addition to high-intensity me a hard time standing up, with the gusting wind was blowing even harder now to go in this position.

the end, this has been the pulse of the effort graph:

SUMMARY OF FINDINGS

Time spent: 43:47

'' average heart rate: 172 ppm maximum pulse

: 180ppm

km: 12.8 km

Media km / h: 17.45 km / h

CURVE ANALYSIS

field

This test serves two purposes:

- very accurate approach to the pulse of anaerobic threshold, with a simple method that requires few resources.

- Use as a control test to verify our fitness over the season as weather conditions, have little impact.

For the data obtained, we could identify the anaerobic threshold heart rate is 172 ppm, a figure that now I can say that agreement with data obtained in previous laboratory tests by incremental test.

With this data we could get a simple table with the training zones:

light aerobic : Pulse Threshold - 30ppm -15 to Pulse threshold

AEROBIC MEDIUM: Pulse Threshold -15 to -5 threshold pulse

AEROBIC MEDIUM (SPECIFIC WORK ON THRESHOLD): Pulse + -5

threshold

intense aerobic : +5 Pulse Threshold on.

that data looks like this:

light aerobic : 142-157

AEROBIC MEDIA: 157-167

AEM (UAN): 167-177

intense aerobic : +177.

put in a few days I will make a Conconi test on bicycle, on roller, and compare both results.

For those who want to expand knowledge about the behavior of the CDF and the anaerobic threshold tests CRI and its relationship to other evidence, I recommend reading this article by Jose Gutierrez Lopez. http:/ / www.telefonica.net/web2/neuroticon/tri06/tamsconconi54.pdf .

And to end with something nice some pictures of the participants (no Manu, because the goat and the wheels could not take down the pigeons had flown away.)

Loren crowned Pigeon

Silvestre, Loren and myself

Brazilian Waxing In Japan

STRENGTH TRAINING IN LONG DISTANCE TRIATHLON (III)

Third and last installment on general strength training and specifically oriented long distance triathlon. On chapter 2, the general strength training (FCIM) follows the same parameters, although detailed differences in specific endurance training:

SPECIFIC STRENGTH TRAINING IN ENDURANCE CYCLING

WORK IN ROLLER

The roll is an excellent tool for meeting our specific work force, and we can train any specific resistance quality of strength without having to find a slope given length and slope.

WORK SLOPE OR PLAIN

For work on the flat, it is sufficient to lower the development to achieve pedaling at a cadence around 10 rpm lower than we used to ride normally. The pulse is taken into the middle of the Year.

For work in tow, follow the following parameters:

SPECIFIC RESISTANCE STRENGTH TRAINING IN STROKE .

the same way that we use the roller cycling, strength training for specific career, an excellent tool is the carpet or treadmill. With the right angle, we can do a proper job.

WORK ON TAPE

hill work

NOTE 3 COMMON TO CHAPTERS

methods explained here have focused on the specificity of long distance love say this, it is possible to work correctly the resistance force in triathlon, focusing on other areas metabolic (anaerobic alactic and lactic), and in fact this is done by high-level athletes, but considering that this is a job a great demand joint and muscular, I preferred to give a basic understanding about the areas higher metabolic determinants in terms of resistance strength training is concerned, endurance and aerobic capacity .

Kate Playground Zip Set

NEW SECTION: TRI-PERFECT PLACES

I will open a new section to pick up those places "idyllic" to crush. The idea is that together we can go places that we know when sharing with a "not to" train, making it especially difficult to see Berango, Sierra San Cristobal, etc.

As a first contribution, I'll put a site that I personally love, is in Tarifa, at the end of the village, between Playa Chica and Punta Paloma. There is a natural pool of about 350 meters long, with crystal clear water and no current, So yes, very fresh in summer, unless there is August 1 to take the wetsuit if you want to do more than 20 '. And of course, is an ideal site for "Reninge machine, where they can rejoice in the sun while we crush in the water. By the way, much to blow the lift, you can be on this beach is well protected by the port.

is common on this beach find "guiris" by long, people who are preparing to cross the strait (t ª acclimated to the water) and Tarifa club swimmers, swimming 1 hour hair (and quickies ...)

The first photo is taken from the yellow dot appears in the second picture.

Para Que Sirve El Quadriderm

STRENGTH TRAINING IN LONG DISTANCE TRIATHLON (II)

continue as explained in the first installment: [..] I stuck in the specified period, as can be seen in figure , content to work in this phase are:

- FCIM (intramuscular coordination MAXIMUM STRENGTH), maintenance of the quality of maximum strength, with a minimum of 1 session every 15 days, more than enough to keep the force levels achieved.

- C. ESP (SPECIFIC POWER CIRCUIT), we will working on a specific circuit, seeking the transfer of the proceeds from general to specific force strength.

- FRLD (FORCE RESISTANCE OF LONG-TERM), introduced at this stage the actual specific work force, ie the specific resistance strength training, which in a simple way could be described as making the gesture of the sport itself specialty, with more resistance than the competition level performance. Given the complexity of the content, we will explain it segment by segment.

SPECIFIC RESISTANCE FORCE SWIMMING .

To work force endurance swimming, dry distinguish between work and water work.

DRY WORK: RUBBER . Is to reproduce the specific act of swimming, and although there are many different exercises, we present here the simplest and most general of all. Please note in the execution of this exercise:

- high elbow stays high throughout the phase of the drive. .

- The recovery is lower.

- The speed of the gesture should not be excessive, we must control the movement at all times, we must "think of movement."

WORK IN WATER: to work the quality of strength endurance in the water, we can use:

- Swim with shovels.

- Swim with mesh.

- Swim with one arm pull.

- shake legs with short wings long series (+400 m).

- Gum

resistance

Methodology for the work of both content :

Although a swimmer or level triathlete combine in the same week several qualities of resistance force, ie not limited to the area labor metabolic threshold aerobic-anaerobic, in our case, and thinking of a triathlete with a limited time only "we'll play" these two areas. The blue shaded area, for work in water, and green for dry operation (gums).

In the next chapter, forms and methods of resistance strength training in cycling and running.