tag:blogger.com,1999:blog-36353489271669376332024-03-13T14:47:56.319+01:00140.6La pura verdad. Tú 140.6 millas y 17 horas como límite...Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.comBlogger57125tag:blogger.com,1999:blog-3635348927166937633.post-29707203255180405292019-11-30T20:15:00.000+01:002019-11-30T20:21:20.749+01:00CIRCUITOS FUERZA PESO CORPORAL<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "verdana" , sans-serif;">En ocasiones necesitamos trabajar fuerza pero no disponemos de instalaciones. También nos vale para complementar las sesiones de gimnasio, pudiendo realizar los ejercicios en la piscina, pista o parque de forma conjunta con una sesión de nado o carrera. Con la bici normalmente no lo hacemos por tener que dejar la bici o el equipamiento utilizado es algo más incómodo, pero si nuestra logística lo permite también se puede realizar.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Los ejercicios se realizaran después de un ligero calentamiento, para después continuar con una sesión de baja intensidad del deporte que sea si es el caso.</span></div>
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<span style="font-family: "verdana" , sans-serif;">Iniciaremos con 1 circuito y según avancemos llegaremos a realizar 3. Recuperaciones entre ejercicios aprox 30s y si hacemos más de 1 circuito 1:30 entre cada uno.</span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: x-large;"><b><u>EJERCICIOS CIRCUITO SELFBODY</u></b></span></div>
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<span style="font-size: x-small;"><b><o:p> </o:p><u style="font-family: Verdana, sans-serif;">SKIPING SOBRE TERRENO</u></b></span></div>
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<span style="font-size: x-small;"><b><o:p> </o:p><u style="font-family: Verdana, sans-serif;">SENTADILLAS</u></b></span></div>
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<o:p><u style="font-family: Verdana, sans-serif;"><span style="font-size: x-small;"><b>SPLIT LATERAL</b></span></u></o:p></div>
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<o:p><u style="font-family: Verdana, sans-serif;"><span style="font-size: x-small;"><b>FONDOS</b></span></u></o:p></div>
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<o:p><u style="font-family: Verdana, sans-serif;"><span style="font-size: x-small;"><b>MOLINETE</b></span></u></o:p></div>
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140.6http://www.blogger.com/profile/00873841768892990223noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-55455847762010979382016-01-05T17:26:00.002+01:002016-01-05T17:27:19.055+01:00EJERCICIOS GOMAS<br style="background-color: #fcfcff; color: #141414; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 15px; line-height: 20.533332824707px; margin-top: 0px;" />
<br style="background-color: #fcfcff; color: #141414; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 15px; line-height: 20.533332824707px;" />
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;">En algunas ocasiones no podemos disponer de elementos para hacer ejercicios de fuerza y unas gomas o bandas elásticas nos pueden ayudar a sustituir, además se pueden llevar en cualquier sitio. Aparte nos pueden servir para variar el tipo de trabajo, hacer circuitos o trabajos complementarios.</span><br />
<br />
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;">Las gomas pueden ser un buen medio para trabajar ejercicios de fuerza.</span><br />
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;">Existen opciones en el mercado así como bandas elásticas.</span><br />
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;">Tambien se lo puede fabricar uno mismo, comprando goma tubular o bien usar una cámara desechada, butilo o látex mejor... La cámara o goma se sujeta con un cordino, para poder fijarlo.</span><br />
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;">En las imagenes como hacerlo</span><br />
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<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<br />
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;">A continuacion se muestran una serie de ejercicios a modo ejemplo y muestra, seguro que se te ocurren algunos diferentes.</span><br />
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;">IMPORTANTE trabajar en todo el rango de tensión, forzándose en ir aflojando con control!!! No dejandose ir. Realizar los movimientos de forma pausada para evitar aprovechar la inercia.</span><br />
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><br /></span>
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;">ABDOMINALES</span><br />
<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"><!--[if gte mso 9]><xml>
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<br />
<br />
BRAZOS (biceps y triceps)<br />
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mso-tstyle-colband-size:0;
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mso-para-margin-right:0cm;
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mso-tstyle-colband-size:0;
mso-style-priority:59;
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mso-border-themecolor:text1;
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mso-hansi-theme-font:minor-latin;
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<![endif]-->
<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: medium none; height: 227px; width: 575px;">
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<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0; mso-yfti-lastrow: yes;">
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<a href="http://4.bp.blogspot.com/-mkT5b7_45hI/VKA-Rmvq0pI/AAAAAAAAEtE/DeeWwVDQbNg/s1600/gomas-brazo-biceps-con-copia.gif" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="200" src="http://4.bp.blogspot.com/-mkT5b7_45hI/VKA-Rmvq0pI/AAAAAAAAEtE/DeeWwVDQbNg/s1600/gomas-brazo-biceps-con-copia.gif" width="138" /></a></div>
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<br /></div>
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<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.0pt;" valign="top" width="145"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 109.0pt;" valign="top" width="145"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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</td>
</tr>
</tbody></table>
<br />
<br />
DORSAL<br />
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HOMBROS<br />
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<![endif]--><br />
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<a href="http://3.bp.blogspot.com/-Sz87tlKqWn4/VKA-U8YnwTI/AAAAAAAAEtw/T6n64tVuEvs/s1600/gomas-hombros-press.gif" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Sz87tlKqWn4/VKA-U8YnwTI/AAAAAAAAEtw/T6n64tVuEvs/s1600/gomas-hombros-press.gif" /></a></div>
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<a href="http://2.bp.blogspot.com/-vb0CIE2kuUA/VKA-VDXcgxI/AAAAAAAAErE/r2GLB5fCd6I/s1600/gomas-homro-elevacion-frontal.gif" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-vb0CIE2kuUA/VKA-VDXcgxI/AAAAAAAAErE/r2GLB5fCd6I/s1600/gomas-homro-elevacion-frontal.gif" /></a></div>
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<br />
<br />
<br />
PECHO<br />
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<span style="background-color: #fcfcff; color: #141414; font-family: "georgia" , "times new roman" , "times" , serif; font-size: 15px; line-height: 20.533332824707px;"></span>Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-33404888307587934862016-01-05T17:14:00.001+01:002016-01-05T18:15:16.347+01:00FLEXIBILIDADFLEXIBILIDAD<br />
Ejercicios a realizar en día de entreno suave. Tambien como parte de entrenamiento de Técnica en periodo calentamiento. Se pueden realizar solo una sona o bien combinar 2 o 3 ejercicos de cada zona.<br />
Realizamos de 2 a 3 series con 3 a 4 ejerecicios de cada zona; Repeticones 8 -12X , procurando llegar a la máxima amplitud de movimiento, de forma controlada, evitando las inercias y movimentos en vacio<br />
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Tobillos</div>
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<br />Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-87056852937589250152015-11-30T18:16:00.001+01:002017-01-12T11:51:12.324+01:00TÉCNICA CARRERA A PIE<div class="separator" style="clear: both; text-align: center;">
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En cualquier actividad o gesto deportivo una buena ejecución técnica ayuda de gran manera a ser más eficaz. En las actividades repetitivas esta mejora del rendimiento se puede ver muy beneficiado, no solo por el incremento de rendimiento o el ahorro enérgetico, sino también por la protección contra posibles lesiones o molestias.<br />
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En la carrera a pie en muchas ocasiones es una cuestion que se olvida. "Todos sabemos correr".... Desde luego cualquiera se pone a correr y lo hace de una forma mas o menos eficaz. Pero el realizarlo con una biomecánica adecuada nos va a ayudar a evitar sobrecargas y a ser más eficaces. Mejorar nuestra zancada en unos pocos centimetroso en algunos ms, puede parecer poco pero si en una prueba como una maraton podemos ejecutar alrededor de 38000 acciones, puede suponer un buen incremento de la eficacia que a base de series, fartlek, intervalos puede suponer mucho trabajo, que no siempre es factible.<br />
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Un ejemplo: Lzancada estimada: 1.1m<br />
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42.195m /1.1<span style="font-family: "tahoma" , "sans-serif"; font-size: 14.0pt; line-height: 115%;">≈</span> 38.300 zancadas --------> mejorando solo 2 cm en cada una hablamos de 800m de ganancia</div>
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A ritmos de 4 a 4:30min/km mejora equivalente a bajar la marca entre 3' y 3' 30", de una manera "gratuita".</div>
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Sin contar con la mejora obtenida por una mejor acción en el suelo que nos llevará como comentamos antes a una carrera más fluida y éficaz.</div>
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Cuando y como?</div>
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Los ejercicios de técnica se pueden y deben realizar durante toda la temporada. En inicio periodo preparatorio general nos pueden servir además para fortalecerla cadena muscular. En periodo competición unos ligeros toques nos serviran para mantener el tono y el feedback.</div>
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Los ejercicios deben realizarse sin fatiga, pero con un minicmo de calentamiento previo. Por lo que una buena rutina suele ser el añadirlos en la parte de calentamiento aquellos dias que nos correponde realizar trabajo de cierta cálidad.</div>
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10' realizando 3 repeticiones de 2 ò 3 ejercicios de cada apartado durante 25 a 30m Recuperando volver andando. Finalizamos con 3 a 4 progresivos sobre unos 40 a 60m. También se puede añadir a eso progresivos correr en ligera cuesta abajo ( 50 a 60m) a alta intensidad, intentando ejecutar bien el gesto.</div>
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EJERCICIOS ANALITICOS</div>
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<span style="color: navy; font-family: "verdana";">TOBILLO</span><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;"><o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">ANDAR TALÓN PUNTA<o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Realizar una acción secante desde talón, <b><i>sintiendo</i></b>
que el impulso final se realiza con el dedo gordo del pie<o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">IMPULSOS</span><br />
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">VERTICALES<o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Sobre el sitio y en ligero desplazamiento.<o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Realizar algún desplazamiento laterales y
hacia atrás.<o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">La acción debe ser similar a un muelle, el
talón no toca el suelo. <o:p></o:p></span></div>
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<a href="http://3.bp.blogspot.com/b8gNdxJu2cSU4niXyGia6LBkxUmH92Y4DjZ26v9cie1CvhKAOzBP41mljEHW9QA91nW4Ot2ZzshEm5vnBLwjxeYCJHIx7mawRmp1HrYVoWSsZRqfAi9wmAoC_0dfbIioDa1FvlpgDNT02kQpVMA8IFQLA3flgvAhpNl3DwcaomIKoo6YDJxHzIcFP4q9JsQlgjJ9bN6X97HJP14s4VMW9dArF8Bb5EugYmug2s6Bl2FVxjif1GzY_CwPADt5X7onQen1ufbBIVFhOuWUvZB-BJqXHMk-JUhf04DbAG39mAAQJAAborgtSR6816li-2wuZ4B0yHxDU2MBBkJxG33dgECJP4t_m6coREqStBCJ9g9jBBtQ2e5KKgwfxaGiJpRFU63ovbbtvrCCq-TxsUjTUTl03EVYD8a0lBGE98RG2-iyKlUtNOgyXNDTngl6CVlyDUx_NtjYyIdj11enqj878ymchqhbC5JMendYzeMY0F2HZ83t2D2vZ8CH2ic7bIHH5d7jj6IsCkTVyk8SHEyJKd9DUeJJjv9T3eCMY-jmdho=w298-h202-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://3.bp.blogspot.com/b8gNdxJu2cSU4niXyGia6LBkxUmH92Y4DjZ26v9cie1CvhKAOzBP41mljEHW9QA91nW4Ot2ZzshEm5vnBLwjxeYCJHIx7mawRmp1HrYVoWSsZRqfAi9wmAoC_0dfbIioDa1FvlpgDNT02kQpVMA8IFQLA3flgvAhpNl3DwcaomIKoo6YDJxHzIcFP4q9JsQlgjJ9bN6X97HJP14s4VMW9dArF8Bb5EugYmug2s6Bl2FVxjif1GzY_CwPADt5X7onQen1ufbBIVFhOuWUvZB-BJqXHMk-JUhf04DbAG39mAAQJAAborgtSR6816li-2wuZ4B0yHxDU2MBBkJxG33dgECJP4t_m6coREqStBCJ9g9jBBtQ2e5KKgwfxaGiJpRFU63ovbbtvrCCq-TxsUjTUTl03EVYD8a0lBGE98RG2-iyKlUtNOgyXNDTngl6CVlyDUx_NtjYyIdj11enqj878ymchqhbC5JMendYzeMY0F2HZ83t2D2vZ8CH2ic7bIHH5d7jj6IsCkTVyk8SHEyJKd9DUeJJjv9T3eCMY-jmdho=w298-h202-no" width="320" /></a></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.4pt;" width="139"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">IMPULSO PROFUNDIDAD<o:p></o:p></span></div>
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<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 180.0pt;" width="240"><div class="MsoNormal" style="text-align: justify;">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">La acción de impulso, se concentra en
desplazarse hacia delante, casi sin elevación.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Talón separado del suelo<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
<div class="separator" style="clear: both; text-align: right;">
<a href="http://1.bp.blogspot.com/-HbyBsZkoAQI/VNUqeGzdonI/AAAAAAAAE2M/PACc0eDR7GM/w697-h250-no/TOBILLO-IMPULSO-HORIZONTAL.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
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<a href="http://3.bp.blogspot.com/YNVvagnx95Qco55NCngJvkack8iL3RLWBaQz_F-hRlruYgSPuU2Kyb9lCFjpTCTYgO_ck0G3aG2yrBknCHBpViU74DvWzRGoN-sTYGOX1r_z4VP0qEH0gcNAEz9o_AYmHEnWzKL9z85jzcH0xIalebl6wjd3xWKvomc6Nxz4UpAGWLB7cI_tkUoM-SyYm-DrlpPW2L3OpMZG43OzjqODNnmwRHhtNH9Edks8YQUdzOJCN3G4HZN7XyJiXi0CEhiIP_U-9kSSncS36L41nFajlFSgYaeOmIfzqivWEp3rnD4zaz_sB439iwAW-4NXm-np_YRfLqB9iN-kEdfwq6cmkQDbjC-saztlmIy5rNF0qe7g3C3fzSZpWxyzms9JPgoO7jWq1zHfoNCyNSDBah6ZVpOEtBhctBplgKG0Crb6G7KCZ4HO_YviNQxgmzfD0A398FX5YOP64PDvVfZaqCR2Wrwr4cuwEJvJZO2rxNtH4m6FlEO7qUHAzPISpbeaMkgXPVwdCKn23nKeTF7gAvfwE_ZUAqxbjE9RoLp6j6czM9Q=w563-h202-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="142" src="https://3.bp.blogspot.com/YNVvagnx95Qco55NCngJvkack8iL3RLWBaQz_F-hRlruYgSPuU2Kyb9lCFjpTCTYgO_ck0G3aG2yrBknCHBpViU74DvWzRGoN-sTYGOX1r_z4VP0qEH0gcNAEz9o_AYmHEnWzKL9z85jzcH0xIalebl6wjd3xWKvomc6Nxz4UpAGWLB7cI_tkUoM-SyYm-DrlpPW2L3OpMZG43OzjqODNnmwRHhtNH9Edks8YQUdzOJCN3G4HZN7XyJiXi0CEhiIP_U-9kSSncS36L41nFajlFSgYaeOmIfzqivWEp3rnD4zaz_sB439iwAW-4NXm-np_YRfLqB9iN-kEdfwq6cmkQDbjC-saztlmIy5rNF0qe7g3C3fzSZpWxyzms9JPgoO7jWq1zHfoNCyNSDBah6ZVpOEtBhctBplgKG0Crb6G7KCZ4HO_YviNQxgmzfD0A398FX5YOP64PDvVfZaqCR2Wrwr4cuwEJvJZO2rxNtH4m6FlEO7qUHAzPISpbeaMkgXPVwdCKn23nKeTF7gAvfwE_ZUAqxbjE9RoLp6j6czM9Q=w563-h202-no" width="400" /></a></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.4pt;" width="139"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">TOBILLOS PARED<o:p></o:p></span></div>
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<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 180.0pt;" width="240"><div class="MsoNormal" style="text-align: justify;">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Apoyado contra pared, exagerar la acción de
tobillos<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
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<a href="http://4.bp.blogspot.com/JGOFAK6k6p3rkoDPWrWePJdfM6QglGkqsQ6cXF19PRxfLFYZ0Zynt850hrPUNytIkzaJjOP_KuubUdPDF1c71o-4GAysPK_MvyF_pb-OSb4My94oZrcsrS_i7NabZr44MDAFAVUt9_vWhr8Pv3lNKB6MOZ52I1u15qzsnqQ24Vx0RclmeWeb5KRJfGWtpeGu4rXfrvP9CfOAb2PAjFPMLC2S_pve9SHCQurJZBCSHMSF9o1BN9fuTHLl2Cnt-gHGoQYWPRDuQpzX54fRE50DyuhA4enKvV0rx9b9wWGASeR2sQRhbKtoCySPtN1tlqOnos-XqlnrqODSuczJ7qKnh7QQmsOf5l2UalVwi-fRnXKbkso2ODTKM-dMNoTe5ctVDkwOTErpHcAgAi8P7N2DQGemkS6RaQZSGVwDOHVnPX8GFfdt1zEvT3DQNukRhnI8xnVMog_6Ans2fu0zxRNsGul-QokQqm-hllDCor4hB7aUfhx4tzP-DGmij5DlQUw4KA8qRR6fc6Z6zrs2n6R4kntLKuLWxKYr1K9r16p2gLs=w130-h202-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://4.bp.blogspot.com/JGOFAK6k6p3rkoDPWrWePJdfM6QglGkqsQ6cXF19PRxfLFYZ0Zynt850hrPUNytIkzaJjOP_KuubUdPDF1c71o-4GAysPK_MvyF_pb-OSb4My94oZrcsrS_i7NabZr44MDAFAVUt9_vWhr8Pv3lNKB6MOZ52I1u15qzsnqQ24Vx0RclmeWeb5KRJfGWtpeGu4rXfrvP9CfOAb2PAjFPMLC2S_pve9SHCQurJZBCSHMSF9o1BN9fuTHLl2Cnt-gHGoQYWPRDuQpzX54fRE50DyuhA4enKvV0rx9b9wWGASeR2sQRhbKtoCySPtN1tlqOnos-XqlnrqODSuczJ7qKnh7QQmsOf5l2UalVwi-fRnXKbkso2ODTKM-dMNoTe5ctVDkwOTErpHcAgAi8P7N2DQGemkS6RaQZSGVwDOHVnPX8GFfdt1zEvT3DQNukRhnI8xnVMog_6Ans2fu0zxRNsGul-QokQqm-hllDCor4hB7aUfhx4tzP-DGmij5DlQUw4KA8qRR6fc6Z6zrs2n6R4kntLKuLWxKYr1K9r16p2gLs=w130-h202-no" width="128" /></a></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.4pt;" width="139"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">FLEXION DORSAL VUELO<o:p></o:p></span></div>
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<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 180.0pt;" width="240"><div class="MsoNormal" style="text-align: justify;">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Tirar del empeine hacia la espinilla<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-Pz0S8QoQL0-xYfD_kJMSoMiaezDmNh2LlwCkAHEp-OK3tBHWyM_zXRE60G_5skGv8Jk29LQ-ZVlbLbzvrAM5hhSmfsTvtGJ5VE0s4K4hCuPidXQnKNfXBGlyQcYcLbRMuIIdbA8rVQceKpCY6YJD4fGLWHM5LYh4fPr7E2ug2oS8SBfzJmBinfKpWczTCUa5x2aiJ3T6erFFXTfdpg4mazw5n2EwFLUk-Q6Hu-5eS1i8gJzp-LHpip1_tByRVLDt7ZGJABikCCudpizxVVy5hywqHdmyWQQEQ36vyff20C9acZN56CZxWb8ZSzBLLRhx7eN_sqVVfJrc4Gjtkq73_2lHdnffIcR4J4WshfNlhNYpEa1Vak2GDJkBDSt0o7mVNjq5PsyBj_jfQQ11v7-SxbjBbcrrdjzcNCRLkpGuDNG-rWXOtzIIU92P8G8ZeGN47lIXkyTeerNhdMToAd9qrHZLzHlXhjuyY2IEKy-JNM-FphvkDykNtSi3TFG8M1mhLVTYqiyRycaBA0FZPDEtKrAPP-ns-EVSJt3ezE_u_E=w424-h202-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="152" src="https://3.bp.blogspot.com/-Pz0S8QoQL0-xYfD_kJMSoMiaezDmNh2LlwCkAHEp-OK3tBHWyM_zXRE60G_5skGv8Jk29LQ-ZVlbLbzvrAM5hhSmfsTvtGJ5VE0s4K4hCuPidXQnKNfXBGlyQcYcLbRMuIIdbA8rVQceKpCY6YJD4fGLWHM5LYh4fPr7E2ug2oS8SBfzJmBinfKpWczTCUa5x2aiJ3T6erFFXTfdpg4mazw5n2EwFLUk-Q6Hu-5eS1i8gJzp-LHpip1_tByRVLDt7ZGJABikCCudpizxVVy5hywqHdmyWQQEQ36vyff20C9acZN56CZxWb8ZSzBLLRhx7eN_sqVVfJrc4Gjtkq73_2lHdnffIcR4J4WshfNlhNYpEa1Vak2GDJkBDSt0o7mVNjq5PsyBj_jfQQ11v7-SxbjBbcrrdjzcNCRLkpGuDNG-rWXOtzIIU92P8G8ZeGN47lIXkyTeerNhdMToAd9qrHZLzHlXhjuyY2IEKy-JNM-FphvkDykNtSi3TFG8M1mhLVTYqiyRycaBA0FZPDEtKrAPP-ns-EVSJt3ezE_u_E=w424-h202-no" width="320" /></a></div>
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<span style="color: navy; font-family: "verdana";">EXTENSIÓN RODILLA</span><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;"><o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.4pt;" width="139"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">EXTENSION BRUSCA<o:p></o:p></span></div>
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<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 180.0pt;" width="240"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">En un ligero trote, realizamos una extensión brusca y vertical de
la rodilla<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Al inicio realizarlo andando<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Se puede realizar alternando lados<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
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</div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.4pt;" width="139"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">EXTENSION VERTICAL <o:p></o:p></span></div>
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<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 180.0pt;" width="240"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Realizar sobre la carrera una extensión vertical exagerada<o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">CADERAS BAJAS</span><br />
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<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">ANDAR PIERNAS ESTIRADAS </span><br />
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;"></span><br />
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;"><o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Andar con caderas muy bajas y exagerando el impulso con la pierna
retrasada</span><br />
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<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Caminar con piernas estiradas,dejando que sea impulso desde tobillo hasta cadera lo que nos impulse </span><br />
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;"></span><br />
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;"><o:p></o:p></span></div>
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<a href="http://2.bp.blogspot.com/jzfGWzDCu95lwCr1rLypBKiURu2HapPIQHcU-0y44LeBAAdJLwpX_CwIwsNbKuz322lthj9KFt4RVBOXzYHu7LlX242SceVHCKig1p3bpmU0re9F0P5GECP5wjG2QhCapl57zilC_kPegegAx7mpsJrR3A7FDe_E90ITOoFPknXD9SqSD0hHOk5BmNgvFwREgE3VCWfvSkYYaXREHG4n2vw-mHr5K1XM4sS8KkZS7OpgigZi-3F90GOfwIdeE6Wn3NAuw_K7Je1BcUuq_RXEiesPfbuc8zNQLAIXUH9u1lWOBb-ZBLU40OgX185d4Izl3C9Va42i9UjJy_pNE6CeSJyA1FXG6NdSFs7Cjhvq6Ey-g1DT_qGSWtiH-_s-MUpuY49zLO1U0Wl3yDlRHjw2V9Z7VT_kiEEnq3p-yF7NQUq5mcWMggkJRPj5kHFm9qYngMowVFdB7foILvVXjoyRvYn74sc4aGGL51i6TLUgYtAqUD_JExBCbVNiqn5P1iPt2iSwzTS1Q1ndn0-N_U21OAZ0JzWZ_vYUx7LfD9d0cok=w683-h202-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="117" src="https://2.bp.blogspot.com/jzfGWzDCu95lwCr1rLypBKiURu2HapPIQHcU-0y44LeBAAdJLwpX_CwIwsNbKuz322lthj9KFt4RVBOXzYHu7LlX242SceVHCKig1p3bpmU0re9F0P5GECP5wjG2QhCapl57zilC_kPegegAx7mpsJrR3A7FDe_E90ITOoFPknXD9SqSD0hHOk5BmNgvFwREgE3VCWfvSkYYaXREHG4n2vw-mHr5K1XM4sS8KkZS7OpgigZi-3F90GOfwIdeE6Wn3NAuw_K7Je1BcUuq_RXEiesPfbuc8zNQLAIXUH9u1lWOBb-ZBLU40OgX185d4Izl3C9Va42i9UjJy_pNE6CeSJyA1FXG6NdSFs7Cjhvq6Ey-g1DT_qGSWtiH-_s-MUpuY49zLO1U0Wl3yDlRHjw2V9Z7VT_kiEEnq3p-yF7NQUq5mcWMggkJRPj5kHFm9qYngMowVFdB7foILvVXjoyRvYn74sc4aGGL51i6TLUgYtAqUD_JExBCbVNiqn5P1iPt2iSwzTS1Q1ndn0-N_U21OAZ0JzWZ_vYUx7LfD9d0cok=w683-h202-no" width="400" /></a><a href="http://4.bp.blogspot.com/R499EUzYY25hSgE7YS7Ln6a6KtUNKqEDCcETFmKrwW32ejg9bSZvM709rGCbYNnNJIxu2XkmBnPv2TJKWN-L75dLm7ZJmQAuNCszEGMNin9N1AS2uEdRpLMg61KGu2Z_klgOUN7HAoA-DZEgqf6ZBwjkwUKtjt4QUrnSBYKyu77lIsTANcakDS7-xF_w4f_Dlsqjyk4YPJf5nwqa8NvRGP6ESOt1v7X4qoiP02taO8BTfdZ7Czahi9EjbjO-vDN9dTwENtBGoykfZPzT7uYhvZ7N6JqfgbxWwtPwv3yLi9LJizHaEYorqgMNmDfA4gbnYK1csbDMjNH2aRUta-N5Z-AbAXHDP4emqb_o3v_1tObzF4j8Cj3qSBzlXlgHkEE_GkTM93Yf9krukre3VBkScAgt_k6gObmiKHQgk9irsRADtchApEofGHSNbcn0153MMOLeww5rrNZeYATPANaJg_wAj0XTpE6dhPAjlsgWdBBQYwThrApT252nwZKxGqez8mMT9I6xTVjdXYC2RcUcFzj7tQXnpmxLQDEQ2zoQwBM=w1000-h202-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="80" src="https://4.bp.blogspot.com/R499EUzYY25hSgE7YS7Ln6a6KtUNKqEDCcETFmKrwW32ejg9bSZvM709rGCbYNnNJIxu2XkmBnPv2TJKWN-L75dLm7ZJmQAuNCszEGMNin9N1AS2uEdRpLMg61KGu2Z_klgOUN7HAoA-DZEgqf6ZBwjkwUKtjt4QUrnSBYKyu77lIsTANcakDS7-xF_w4f_Dlsqjyk4YPJf5nwqa8NvRGP6ESOt1v7X4qoiP02taO8BTfdZ7Czahi9EjbjO-vDN9dTwENtBGoykfZPzT7uYhvZ7N6JqfgbxWwtPwv3yLi9LJizHaEYorqgMNmDfA4gbnYK1csbDMjNH2aRUta-N5Z-AbAXHDP4emqb_o3v_1tObzF4j8Cj3qSBzlXlgHkEE_GkTM93Yf9krukre3VBkScAgt_k6gObmiKHQgk9irsRADtchApEofGHSNbcn0153MMOLeww5rrNZeYATPANaJg_wAj0XTpE6dhPAjlsgWdBBQYwThrApT252nwZKxGqez8mMT9I6xTVjdXYC2RcUcFzj7tQXnpmxLQDEQ2zoQwBM=w1000-h202-no" width="400" /></a></div>
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<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">2º TRIPLE<o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Batidas con elevación de la rodilla contraria<o:p></o:p></span></div>
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<a href="http://2.bp.blogspot.com/A07rpWL9JZQ0TbAMlEBECBPtJR-fKFPR-hFelu3p2SmYYwnCZPnwzRnGH9ZbIXb33LJtDvxH2uEblWXrtxFMFm3zYeaxtZ5voyXjp7PccIQBWn1Crqjn-gbwEGW3shNWdzrQm0J3A5qh4esXBVdTbrAww8swd5OEbnVtHYW6GslaaiCRiRpjGTgl1hrP_CDcMkwrRF11_1m7UfL6aPGiLLoYwNtRjhCt800Y0dNTpdY_ibnUlsw_DnR6tFEc0PeZBzlhRM6_XevTpqGFZAOlz_O0DmXPxB5BkmE5PXx7N5e60k12M2io4su_N-o6r6Sl3m_KJqG2MIJKG1_m3sjlm8HsUMAyErK841eK22WAhpGvaipkXr6R-h38XHugn8IKyD0NlpEwNceLe8roTkk-TIf7ZXdYciGssKw4Tzi8XTI_HbdjneYZ9JCOMtUAJ73QxRW2JJaPGDw4Wc3PZIVTO_TccyGP-U3RBOpBSTJkXZNDScAVDJM0UrBljntBeyOzu8al2jnitrje-OLY5sWqtLlvx50IZgMc1F6ZUXkM9Z8=w1000-h243-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="96" src="https://2.bp.blogspot.com/A07rpWL9JZQ0TbAMlEBECBPtJR-fKFPR-hFelu3p2SmYYwnCZPnwzRnGH9ZbIXb33LJtDvxH2uEblWXrtxFMFm3zYeaxtZ5voyXjp7PccIQBWn1Crqjn-gbwEGW3shNWdzrQm0J3A5qh4esXBVdTbrAww8swd5OEbnVtHYW6GslaaiCRiRpjGTgl1hrP_CDcMkwrRF11_1m7UfL6aPGiLLoYwNtRjhCt800Y0dNTpdY_ibnUlsw_DnR6tFEc0PeZBzlhRM6_XevTpqGFZAOlz_O0DmXPxB5BkmE5PXx7N5e60k12M2io4su_N-o6r6Sl3m_KJqG2MIJKG1_m3sjlm8HsUMAyErK841eK22WAhpGvaipkXr6R-h38XHugn8IKyD0NlpEwNceLe8roTkk-TIf7ZXdYciGssKw4Tzi8XTI_HbdjneYZ9JCOMtUAJ73QxRW2JJaPGDw4Wc3PZIVTO_TccyGP-U3RBOpBSTJkXZNDScAVDJM0UrBljntBeyOzu8al2jnitrje-OLY5sWqtLlvx50IZgMc1F6ZUXkM9Z8=w1000-h243-no" width="400" /></a></div>
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<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">BATIDAS ALTERNATIVAS<o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Sobre trote suave, una pierna impulsa fuerte hacía arriba
mientras que la otra, prácticamente se apoya en el suelo, solo para mantener
posición<o:p></o:p></span></div>
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<a href="http://2.bp.blogspot.com/3GnmJdcLTVcDduW8dbumSSXBVBwxm03DdFwEoHQnfSJsoDOgyw2N-m7m4nNGMj9sxySvPOfCXh8h2Sxwr4YCimE9MONN9yP_NK1tZv4CknaiLoRy0lwn2EIU1M4C0WuMYkfklkPHFqZMML1jUNn4gCBjPMl3FF82s7yrwJjmXivsIODukGO00L5RlHGeh_L4V_jwY8f4ncEIrnCUnH0HBk-nS6eXDdk-DvYek4NeZXP4yp1zjXLVRpylG2J0E_2vSpbRz-NBcDEydg92mfBny_n8Qktiu_gh_eU69xTBeL_s8OUfuZ-x8NReHNXYGtvUmJ-DvN1HmEfuaeZ0LN7sWqHFn6YszaL2tQcWTGW2YwKuFeLGNuVmAQ4YLjUaTV7yPBMCPynvju1L_xi00Ld75w-05QSMiYtr_Z5CfCjClzL_BsuwNwu9eE4j_WcLs5NwfN1FsmIIEZIeIYLBBttaPtIYz1O3e_9JeeOhwo_9yVaNqOWnzJJcFAoYnQuSsVwBiqU0XWJUgBG_ovhev-OTT9DpBexUNz2s_bmzKg6NjbI=w485-h202-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="166" src="https://2.bp.blogspot.com/3GnmJdcLTVcDduW8dbumSSXBVBwxm03DdFwEoHQnfSJsoDOgyw2N-m7m4nNGMj9sxySvPOfCXh8h2Sxwr4YCimE9MONN9yP_NK1tZv4CknaiLoRy0lwn2EIU1M4C0WuMYkfklkPHFqZMML1jUNn4gCBjPMl3FF82s7yrwJjmXivsIODukGO00L5RlHGeh_L4V_jwY8f4ncEIrnCUnH0HBk-nS6eXDdk-DvYek4NeZXP4yp1zjXLVRpylG2J0E_2vSpbRz-NBcDEydg92mfBny_n8Qktiu_gh_eU69xTBeL_s8OUfuZ-x8NReHNXYGtvUmJ-DvN1HmEfuaeZ0LN7sWqHFn6YszaL2tQcWTGW2YwKuFeLGNuVmAQ4YLjUaTV7yPBMCPynvju1L_xi00Ld75w-05QSMiYtr_Z5CfCjClzL_BsuwNwu9eE4j_WcLs5NwfN1FsmIIEZIeIYLBBttaPtIYz1O3e_9JeeOhwo_9yVaNqOWnzJJcFAoYnQuSsVwBiqU0XWJUgBG_ovhev-OTT9DpBexUNz2s_bmzKg6NjbI=w485-h202-no" width="400" /></a></div>
<span id="goog_1161848802"></span><span id="goog_1161848803"></span><br /></div>
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<span style="color: navy; font-family: "verdana";">ELEVACION RODILLA</span><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;"><o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">SKIPING<o:p></o:p></span></div>
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<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Carrera sobre el terreno o con desplazamiento
limitado, buscando la elevación de la rodilla<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
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<a href="http://1.bp.blogspot.com/hvICcBx0pIA0CDObx0-LAR_Oa-vlKYRJfCYLJa7gVtDnUQghit1TUw__3RVVmovoHEYF3UA3zG2QeJ6dBFqxKZTn1xceUUkwehOPaUcUlMMx2y4FS6MHHZWEUdWVRdBSkN5M_CDky-8rH8S-Ry8pwu0VI7Z6PNP05YlDxU2WPHKTO9dQwvoW6qKVfTSKdPEOlNAHeIGamjE0Mbua1bg7CU3czNexf5CYQJ-ABv_VdnmNlso1ELMUr7FchVM65YaErNHNJKPEMAEITl6bSJNyC5fIkdbjGTp03Hwqsj9DuVitctK46nvsWzie1QM6-SeefNIlSUPNySTTYXBrq9sq35ytKzob1f2v0ms9r2SoCvFp2m-bzErKzd2sLgnYJ2Z3XUjE--Z-fd0AJ6npUQ8TS01IDy1-o61n88sFVuf7DPrf6_J2by9Wp0OtlWAVwkXp6YpvXw-rhhcLgfxa9PcyDCgREX_rM2I4m7YAv5Q9ojrSdkzJckcIN7apVbrFBTnOIHa8DLR6aCX3BZhkhybCsrICA63HRfSnwszSLI0jczU=w383-h250-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="208" src="https://1.bp.blogspot.com/hvICcBx0pIA0CDObx0-LAR_Oa-vlKYRJfCYLJa7gVtDnUQghit1TUw__3RVVmovoHEYF3UA3zG2QeJ6dBFqxKZTn1xceUUkwehOPaUcUlMMx2y4FS6MHHZWEUdWVRdBSkN5M_CDky-8rH8S-Ry8pwu0VI7Z6PNP05YlDxU2WPHKTO9dQwvoW6qKVfTSKdPEOlNAHeIGamjE0Mbua1bg7CU3czNexf5CYQJ-ABv_VdnmNlso1ELMUr7FchVM65YaErNHNJKPEMAEITl6bSJNyC5fIkdbjGTp03Hwqsj9DuVitctK46nvsWzie1QM6-SeefNIlSUPNySTTYXBrq9sq35ytKzob1f2v0ms9r2SoCvFp2m-bzErKzd2sLgnYJ2Z3XUjE--Z-fd0AJ6npUQ8TS01IDy1-o61n88sFVuf7DPrf6_J2by9Wp0OtlWAVwkXp6YpvXw-rhhcLgfxa9PcyDCgREX_rM2I4m7YAv5Q9ojrSdkzJckcIN7apVbrFBTnOIHa8DLR6aCX3BZhkhybCsrICA63HRfSnwszSLI0jczU=w383-h250-no" width="320" /></a></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.4pt;" width="139"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">JACA<o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 180.0pt;" width="240"><div class="MsoNormal" style="text-align: justify;">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Elevar la rodilla y extender la pierna<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/auaKOQKCtTHDa8jwbeM8VRbY6NUyiUPyBuP3zwtx2NtqK3RS8K_Nm4OOuxAaNcOvjzzbpHkFr4yaIpLn5HGnudAaP0xOPs5GznJfKTFIQa5alQi81wP-LQ7WrwJ1Xs1skjCwnqI7JzHiHJL0uCZpOv92HBUj84iSu_l9GRvLvMrjPCCt10FEsQSXWKkkAfko8MUHSzRQnwiHJIBbS0KEYWUMJ2uoZRqvAGuk21fQ2Er8IvmSyjdbL6uUpbuULToHsDHG7JZGyGEbARWM58LoEwuJrxa9MOKBDrzEBZEeE9ZRDwncN-1nSUs5t_G13--ksifzLiqaYDrgeTQeTAzgYT0iIODUyvnAFmW8gHhQ8Map0JzW9C70HRcYIrM4HwiTSHw73WqE0RGvnyYX49MZ9jCexhBOO--QyZKTwfoexaGng3-97y7H1-6V0UCva86oTC_m32UfqoZvYBDRKeIUdUOjaW06wKmOHI1DBxzOAJxXVYk1vXGwKCLnjgO6rdr7l3JoKdlpCA5Zhaj1HMQs9N3WuOckaeqgKDV7J3R8j9w=w747-h202-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="107" src="https://4.bp.blogspot.com/auaKOQKCtTHDa8jwbeM8VRbY6NUyiUPyBuP3zwtx2NtqK3RS8K_Nm4OOuxAaNcOvjzzbpHkFr4yaIpLn5HGnudAaP0xOPs5GznJfKTFIQa5alQi81wP-LQ7WrwJ1Xs1skjCwnqI7JzHiHJL0uCZpOv92HBUj84iSu_l9GRvLvMrjPCCt10FEsQSXWKkkAfko8MUHSzRQnwiHJIBbS0KEYWUMJ2uoZRqvAGuk21fQ2Er8IvmSyjdbL6uUpbuULToHsDHG7JZGyGEbARWM58LoEwuJrxa9MOKBDrzEBZEeE9ZRDwncN-1nSUs5t_G13--ksifzLiqaYDrgeTQeTAzgYT0iIODUyvnAFmW8gHhQ8Map0JzW9C70HRcYIrM4HwiTSHw73WqE0RGvnyYX49MZ9jCexhBOO--QyZKTwfoexaGng3-97y7H1-6V0UCva86oTC_m32UfqoZvYBDRKeIUdUOjaW06wKmOHI1DBxzOAJxXVYk1vXGwKCLnjgO6rdr7l3JoKdlpCA5Zhaj1HMQs9N3WuOckaeqgKDV7J3R8j9w=w747-h202-no" width="400" /></a></div>
</div>
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</tr>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.4pt;" width="139"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">TIJERAS<o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 180.0pt;" width="240"><div class="MsoNormal" style="text-align: justify;">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Realizar una acción de lanzamiento
manteniendo la pierna extendida.<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/A2ZZ7xVTgRSkEDHPy2GkGsab6W7_Cc7k-vm9av9LUgTPAUgfHtlzMODqfU5fj9cvztijKVr2DDGMwu0q720VohFtsfNjSjsuKc0YQkGyCSkCGOK11CRXq_REX1ZujBu8Jo-n0hL1OSgXS7M_GxDQ6LGOwWz93hSxr-c-qFEw42khz7fypXgrfdos4tt44FV9Q3Ql463NOo6sv-lDWSgIaYoKul79l-ISSbpDXIme9d-40jV2yssDIqeFhgFPhGqEVULn2q3y_BIVqliC05AvhrxAxbPetXuiBn6APlOxNMtKqTwudy30BB1-1IUOvoYwTfqu5v9UWL1H_WFOpzQU9DU7S83ZyqKhpU1Y3h0x-n0avNtnKRN-aS_TTQKogKHBGFNtxqYN8iHVaVOcoMXPsTCF_23sIlnxvBRBfoiGFhCD03akGSRYA31H1n61dkJSSatdnKVGerJm2CVJ9cUlRi57T1yKK61sBRarZvTOfXkRpKQafW00v5g0qfhtS4JxepBsdKZ2s3PiLMCZMqHaaoF9dJPXYjNI-kMXC8mTnN8=w308-h250-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://3.bp.blogspot.com/A2ZZ7xVTgRSkEDHPy2GkGsab6W7_Cc7k-vm9av9LUgTPAUgfHtlzMODqfU5fj9cvztijKVr2DDGMwu0q720VohFtsfNjSjsuKc0YQkGyCSkCGOK11CRXq_REX1ZujBu8Jo-n0hL1OSgXS7M_GxDQ6LGOwWz93hSxr-c-qFEw42khz7fypXgrfdos4tt44FV9Q3Ql463NOo6sv-lDWSgIaYoKul79l-ISSbpDXIme9d-40jV2yssDIqeFhgFPhGqEVULn2q3y_BIVqliC05AvhrxAxbPetXuiBn6APlOxNMtKqTwudy30BB1-1IUOvoYwTfqu5v9UWL1H_WFOpzQU9DU7S83ZyqKhpU1Y3h0x-n0avNtnKRN-aS_TTQKogKHBGFNtxqYN8iHVaVOcoMXPsTCF_23sIlnxvBRBfoiGFhCD03akGSRYA31H1n61dkJSSatdnKVGerJm2CVJ9cUlRi57T1yKK61sBRarZvTOfXkRpKQafW00v5g0qfhtS4JxepBsdKZ2s3PiLMCZMqHaaoF9dJPXYjNI-kMXC8mTnN8=w308-h250-no" width="200" /></a></div>
</div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.4pt;" width="139"><div class="MsoNormal">
<!--[if gte vml 1]><v:shape id="_x0000_s1026" style='position:absolute;
margin-left:-31.4pt;margin-top:172.65pt;width:2pt;height:3pt;z-index:1;
mso-position-horizontal:absolute;mso-position-horizontal-relative:text;
mso-position-vertical:absolute;mso-position-vertical-relative:text'
coordsize="40,60" path="m40,hdc27,20,,60,,60,,60,27,20,40,xe">
<v:path arrowok="t"/>
</v:shape><![endif]--><!--[if !vml]--><span style="height: 6px; margin-left: -43px; margin-top: 229px; mso-ignore: vglayout; position: absolute; width: 5px; z-index: 1;"><img height="6" src="file:///C:/Users/jmgul/AppData/Local/Temp/msohtml1/01/clip_image001.gif" v:shapes="_x0000_s1026" width="5" /></span><!--[endif]--><span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">TALÓN GLUTEOS<o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 180.0pt;" width="240"><div class="MsoNormal" style="text-align: justify;">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Llevar acción hasta tocar glúteos con el
talón.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">No echar el tronco hacia delante<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Se puede variar ocasionalmente la inclinación<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/rH6CBkm5UPh_YU-ep21YQjKDQluBalht3Xfh8xfckgvKNYJ6Eh978X7W4FXZkjzOcHPop8AfC9wuvZmPGqh93JIP6eAqwav5ffPN8h6MOv287iOBYC0cWCKOccBdxhgRk8_VV_Z3-wvpweZYTfilw56RNqCV4MOmKFZuNDj_0GPgGE-0J0Bxzz9cSXbe4NlptqN03c6Ar5khTaQmR3kX3C4Iprqv7xI8sWFmh9j62HOPUJ2OHEPJgHAVlvBg6dgkLED3O1HI67rzEEweftPs0RTsl4BsSRjz4DNkhxi-CMfsBToKak0_QtSqkuCQABn-KKrtwUZPemYp6psVa4UCi6K5iNbPNQ9NH6ia_9wz9blEH51RgL5AB_d0_YK52eSAjKSThm_f1lkLaZfBMMmeMWSf6AOeH-C1rpsd05mD2igGEbGEoyT80PBHnbs3vRyOZJotSx0H5EUB9qTPfKuPF88qtw4B1Q7IaOsA6H3Ib5JIYxosY2ieFH_dD9FNLGuu-Y21jNtjfmEmXzIUkEp1VIKnfgVUbaROp3i30WDQ8fA=w217-h250-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://4.bp.blogspot.com/rH6CBkm5UPh_YU-ep21YQjKDQluBalht3Xfh8xfckgvKNYJ6Eh978X7W4FXZkjzOcHPop8AfC9wuvZmPGqh93JIP6eAqwav5ffPN8h6MOv287iOBYC0cWCKOccBdxhgRk8_VV_Z3-wvpweZYTfilw56RNqCV4MOmKFZuNDj_0GPgGE-0J0Bxzz9cSXbe4NlptqN03c6Ar5khTaQmR3kX3C4Iprqv7xI8sWFmh9j62HOPUJ2OHEPJgHAVlvBg6dgkLED3O1HI67rzEEweftPs0RTsl4BsSRjz4DNkhxi-CMfsBToKak0_QtSqkuCQABn-KKrtwUZPemYp6psVa4UCi6K5iNbPNQ9NH6ia_9wz9blEH51RgL5AB_d0_YK52eSAjKSThm_f1lkLaZfBMMmeMWSf6AOeH-C1rpsd05mD2igGEbGEoyT80PBHnbs3vRyOZJotSx0H5EUB9qTPfKuPF88qtw4B1Q7IaOsA6H3Ib5JIYxosY2ieFH_dD9FNLGuu-Y21jNtjfmEmXzIUkEp1VIKnfgVUbaROp3i30WDQ8fA=w217-h250-no" width="173" /></a></div>
</div>
</td>
</tr>
<tr>
<td colspan="4" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 491.4pt;" width="655"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: navy; font-family: "verdana";">CONTACTO SUELO</span><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;"><o:p></o:p></span></div>
</td>
</tr>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.4pt;" width="139"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">ACCION SUELO</span><span style="color: navy; font-family: "verdana";"><o:p></o:p></span></div>
</td>
<td colspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 180.0pt;" width="240"><div class="MsoNormal" style="text-align: justify;">
<b><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">1</span></b><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">.-Correr elevando la rodilla y buscando el
suelo con una acción “<b><i>de zarpa</i></b><i>”<o:p></o:p></i></span></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">2</span></b><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">.-Igual que anterior peros al tocar el suelo
“<b><i>tirar hacia atrás</i></b>” como para arrastrar una alfombra<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">3</span></b><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">.- Skiping bajando activamente la pierna<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">4</span></b><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">.- Variar la flexión de la rodilla en el
contacto con el suelo</span><span style="color: navy; font-family: "verdana";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/D4bV75Tegk8Q5uCKWGIlC4DeU7_JOzg1xI_L4Gm1Wusi1k4gWd2bDpmgv0eeXfWukmE5wV8dfsGHO11MDqOi-uOWfKiWoTP3uZKwodCoz0fQHgkD85ea-jPmJU2ijrl32nTOICau5OIQvwprj5X99cfgJ7cYpW0JOx5rsZx9funoKwZqgJDA9w0uBwNhDRV9JaVpwyBQ3P7_NfK6MmwhQwOUtmBJcYpMMEyMib4cG0U0IwbE8ZdXtcjDQaW44Hil2A5Sppl25QZh7sc44b91_j4MYqxrwpzCH10xcKi2OhpngmFLXRmqLYwWg43s1Cm0p66LPVi13s3L3soEeBeb-0Q2f4hePsu_td0G4DD6DjnXD5TVG8fubeeJ8ijxelu8nGKFPj_cmDa1vcwPOo2hCqGwbnXpoMKLl3-DtrzUy8U2tsB-88BEQdl5gnmJFzdna3k1EasJJn3YkZu_XKCj9WioKL47F6jeaq-Uz-lHto4sI0dCTzKcGH29QcVZblJSsHRl-ZrdiPKrGBmsOteLP4_W6vEPPT_7f-2vsoA12pU=w749-h202-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="105" src="https://4.bp.blogspot.com/D4bV75Tegk8Q5uCKWGIlC4DeU7_JOzg1xI_L4Gm1Wusi1k4gWd2bDpmgv0eeXfWukmE5wV8dfsGHO11MDqOi-uOWfKiWoTP3uZKwodCoz0fQHgkD85ea-jPmJU2ijrl32nTOICau5OIQvwprj5X99cfgJ7cYpW0JOx5rsZx9funoKwZqgJDA9w0uBwNhDRV9JaVpwyBQ3P7_NfK6MmwhQwOUtmBJcYpMMEyMib4cG0U0IwbE8ZdXtcjDQaW44Hil2A5Sppl25QZh7sc44b91_j4MYqxrwpzCH10xcKi2OhpngmFLXRmqLYwWg43s1Cm0p66LPVi13s3L3soEeBeb-0Q2f4hePsu_td0G4DD6DjnXD5TVG8fubeeJ8ijxelu8nGKFPj_cmDa1vcwPOo2hCqGwbnXpoMKLl3-DtrzUy8U2tsB-88BEQdl5gnmJFzdna3k1EasJJn3YkZu_XKCj9WioKL47F6jeaq-Uz-lHto4sI0dCTzKcGH29QcVZblJSsHRl-ZrdiPKrGBmsOteLP4_W6vEPPT_7f-2vsoA12pU=w749-h202-no" width="400" /></a></div>
</div>
</td>
</tr>
<tr>
<td colspan="4" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 491.4pt;" width="655"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: navy; font-family: "verdana";">VALLAS<o:p></o:p></span></div>
</td>
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<tr style="height: 48.85pt; mso-yfti-irow: 20;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 48.85pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.4pt;" width="139"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">ATAQUE VALLA<o:p></o:p></span></div>
</td>
<td colspan="2" rowspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 48.85pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 180.0pt;" width="240"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Colocar 4 ó 5 vallas, separadas entre sí unos 3 m.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Mantener un ritmo de trote continuo ( al inicio andando)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">En <b>ATAQUE</b> elevar la pierna y lanzarla hacia delante, la
otra pasa como un péndulo<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">En <b>LATERAL </b>, pasar pierna plegada, la libre se apoya
ligeramente por delante de la valla<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Según domines la técnica se puede separar las vallas e
incrementar al velocidad<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Colocar las vallas en sentido correcto, para que pueda caerse
libremente con seguridad si la tocas</span><span style="color: navy; font-family: "verdana";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 48.85pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/Ab1mt_dvs1QRYM7N4aiXlEkKSCPloUT9hzQ7f3av3xmnGpljSjpf1b7HAO4SBj7h92wlU1YkUR4tYqojwi1skKwMAUdZp7yMukpXWZy-6hfznSH8T7h062oVxcrj4fdp8X7XCUgIhazCf7yKhOstBImdBwbS1tXiR5gNu_VjXI2NAqWrfLPzKMb8tZ8EAsJ6pc9OS4mQy13H811Yclsi2A4zdvSuTsbrLeKCXdgowW2BDCeNx_hLB__R9KoRMxQps6qvW5g7_7dxfCIN33ovOxGyB-YXTc5x0-hbJnRp5OPS9SxFXPdwbyznqsWg3EtMy4-I0cNesjiLtYukI_AbJRdJEJ6s5c14pLQ08wsxuBrkZYKOFUmjiyuoMupdkKVSpnwD2LzJpvfVR8hLHGWxn2thbN4ZgYHf2wM7X93E1OL2hs0rFyrqidzxMSSdj1BIolIsWLeNVwM89SZx-4c8kebKhLK8x8QNtTl-_L1Wk-q3w0IO4LMdLBGVeimXjMJ_gAu3z-M1fUFiqRgxV_Rb8Y0vS4I0rJ-jjOubQT7mFZE=w696-h250-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="142" src="https://2.bp.blogspot.com/Ab1mt_dvs1QRYM7N4aiXlEkKSCPloUT9hzQ7f3av3xmnGpljSjpf1b7HAO4SBj7h92wlU1YkUR4tYqojwi1skKwMAUdZp7yMukpXWZy-6hfznSH8T7h062oVxcrj4fdp8X7XCUgIhazCf7yKhOstBImdBwbS1tXiR5gNu_VjXI2NAqWrfLPzKMb8tZ8EAsJ6pc9OS4mQy13H811Yclsi2A4zdvSuTsbrLeKCXdgowW2BDCeNx_hLB__R9KoRMxQps6qvW5g7_7dxfCIN33ovOxGyB-YXTc5x0-hbJnRp5OPS9SxFXPdwbyznqsWg3EtMy4-I0cNesjiLtYukI_AbJRdJEJ6s5c14pLQ08wsxuBrkZYKOFUmjiyuoMupdkKVSpnwD2LzJpvfVR8hLHGWxn2thbN4ZgYHf2wM7X93E1OL2hs0rFyrqidzxMSSdj1BIolIsWLeNVwM89SZx-4c8kebKhLK8x8QNtTl-_L1Wk-q3w0IO4LMdLBGVeimXjMJ_gAu3z-M1fUFiqRgxV_Rb8Y0vS4I0rJ-jjOubQT7mFZE=w696-h250-no" width="400" /></a></div>
</div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.4pt;" width="139"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">PASO LATERAL<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/daPFOszFsaj2kUosXN_rnngGD4ly4PHUR17UistgYByvx-fEKrN2hm6vLvIz6ZdziJfRMNW6qXa0lH7ETzdfGbKtKZpZdAhCA91a3II3QsOrMpeWRIXTfbbN_Qjjlx7DJny4vJu-aNREGQcocyEUzzRRtQjtcfjYmYuXGhbC0XrmJC4llkiWIrgMM0K64WIQt52ttM6JY-lxZWb8YGyJhf8A4yhes_5YZbwaXBSUXKPL8Mr--q5cLfIEd0iuXswTAuFuPfhII7vSa5SgKOctOWOj6INf6IJAIEbsaOAPjQl9tvoqyVOFbVi4Bsvl76ie2chnoTCmrowMc3J6Spz0_k5poz-d3m-pPGAyHUG4YuUlKYfpNK_P3wBWB7PZUuz2ec0Jf8zLqyhuFgsplyRd3telqUrW1DqXypsCjL-L5TpIZRYS1Jiu3YxlvW-u2QSI7UABoinEoRkwjbuiHacUxXcqTOKvLa4NFPSLjtVL2CmOahixGr05Rgl2mx7-8e_f7IEco7aPUmxkLc7q9Qmt3-4B3zvzv0G8ksVJPQnjgT4=w696-h250-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="142" src="https://2.bp.blogspot.com/daPFOszFsaj2kUosXN_rnngGD4ly4PHUR17UistgYByvx-fEKrN2hm6vLvIz6ZdziJfRMNW6qXa0lH7ETzdfGbKtKZpZdAhCA91a3II3QsOrMpeWRIXTfbbN_Qjjlx7DJny4vJu-aNREGQcocyEUzzRRtQjtcfjYmYuXGhbC0XrmJC4llkiWIrgMM0K64WIQt52ttM6JY-lxZWb8YGyJhf8A4yhes_5YZbwaXBSUXKPL8Mr--q5cLfIEd0iuXswTAuFuPfhII7vSa5SgKOctOWOj6INf6IJAIEbsaOAPjQl9tvoqyVOFbVi4Bsvl76ie2chnoTCmrowMc3J6Spz0_k5poz-d3m-pPGAyHUG4YuUlKYfpNK_P3wBWB7PZUuz2ec0Jf8zLqyhuFgsplyRd3telqUrW1DqXypsCjL-L5TpIZRYS1Jiu3YxlvW-u2QSI7UABoinEoRkwjbuiHacUxXcqTOKvLa4NFPSLjtVL2CmOahixGr05Rgl2mx7-8e_f7IEco7aPUmxkLc7q9Qmt3-4B3zvzv0G8ksVJPQnjgT4=w696-h250-no" width="400" /></a></div>
<br /></div>
</td>
</tr>
<tr>
<td colspan="4" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 491.4pt;" width="655"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: navy; font-family: "verdana";">ZANCADAS CONDICIONADAS </span><span style="color: navy; font-family: "verdana"; font-size: 8.0pt;"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td colspan="2" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 4.0cm;" width="151"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">CORRER VARIADO<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 171.0pt;" width="228"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Correr variando la distancia, con picas o marcas<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/2rctG0_l5x4FYKqWB2rXdc9N1QxgVZS7ifGvUglMUHBK31hnFXCBzIp8-c7At1rKyDeWUbEghnuO0BggIIemdiQvska4UpYNL4oHDaXiLn56Iq7t976Ea8NMBZr_SFuoKZnBHL0EFkzD1L0ZUUyVAzwhjx7r5tAsA02tX0qGjomertffVx52--h1z0e192aM9fAg7lZJB-eZ-FiqLJ7s6B5Fb_b3q7CM_PS-dCYZYBkGRP3FZc4XvxZNR74W6z-XZAjQtgG4IVrXCYskBKD8xiQQcyRvRhvRUk-b2VopVpustmGVxdEbGtxj3OnWCX-a6SM3ruvJatbv0jaUtyte8jM_58p91unSmaAvWyDZSBA_CT-67U_NYtmwi3W3oxFk46_tHedSfExUkGanYTu_fvaouBr3lT4ILSIwHnm_JDlbQrjp2kR9YIjT2UXWeBok4rVfhpZQ62CizPqkcbiNnDvWGeMODxdIhfwklmXP3Y0SSgq7LCLQ9wpxXdn_EMtY6wnNBsUyYFKX7vZO9HGzFS27N-aUOI_-X5PCr9NS1Ac=w781-h150-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="76" src="https://4.bp.blogspot.com/2rctG0_l5x4FYKqWB2rXdc9N1QxgVZS7ifGvUglMUHBK31hnFXCBzIp8-c7At1rKyDeWUbEghnuO0BggIIemdiQvska4UpYNL4oHDaXiLn56Iq7t976Ea8NMBZr_SFuoKZnBHL0EFkzD1L0ZUUyVAzwhjx7r5tAsA02tX0qGjomertffVx52--h1z0e192aM9fAg7lZJB-eZ-FiqLJ7s6B5Fb_b3q7CM_PS-dCYZYBkGRP3FZc4XvxZNR74W6z-XZAjQtgG4IVrXCYskBKD8xiQQcyRvRhvRUk-b2VopVpustmGVxdEbGtxj3OnWCX-a6SM3ruvJatbv0jaUtyte8jM_58p91unSmaAvWyDZSBA_CT-67U_NYtmwi3W3oxFk46_tHedSfExUkGanYTu_fvaouBr3lT4ILSIwHnm_JDlbQrjp2kR9YIjT2UXWeBok4rVfhpZQ62CizPqkcbiNnDvWGeMODxdIhfwklmXP3Y0SSgq7LCLQ9wpxXdn_EMtY6wnNBsUyYFKX7vZO9HGzFS27N-aUOI_-X5PCr9NS1Ac=w781-h150-no" width="400" /></a></div>
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<tr>
<td colspan="2" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 4.0cm;" width="151"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">Con Obstaculines o vallas pequeñas<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 171.0pt;" width="228"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Si son altos se pueden colocar tumbados<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
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</div>
</td>
</tr>
<tr style="mso-yfti-irow: 25; page-break-inside: avoid;">
<td colspan="2" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 4.0cm;" width="151"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">CARRERA LATERAL<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 171.0pt;" width="228"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Correr lateralmente sin llegar a cruzar las piernas, cambiar de
lado cada 5 a 6 zancadas<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 207.0pt;" width="276"><div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
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</div>
</td>
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<tr style="mso-yfti-irow: 26; page-break-inside: avoid;">
<td colspan="2" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 4.0cm;" width="151"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 9.0pt;">CARRERA LATERAL COMBINADA<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 171.0pt;" width="228"><div class="MsoNormal">
<span style="color: navy; font-family: "verdana"; font-size: 8.0pt;">Correr lateralmente cruzando las piernas, de forma alternada<o:p></o:p></span></div>
</td>
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Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-76768263561501039642015-11-30T17:01:00.000+01:002015-11-30T17:01:37.874+01:00Valvulas llantas perfil - Alargadores-<div style="text-align: center;">
<br /></div>
<div style="text-align: justify;">
Con el aumento del uso de llantas de perfil, en muchas ocasiones nos encontramos con el inconveniente que en muchas ocasiones, las cámaras que disponemos no tienen la suficiente longitud, sobre todo cuando usamos perfiles profundos. Esto hace necesario el uso de alargadores.</div>
Los más sencillos y que suelen venir con la mayoría de las ruedas se trata de un sencillo tubo, que enroscado al extremo de la válvula permiten su inflado. El inconveniente es que debe permanece abierta y puede perder aire.<br />
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<a href="http://2.bp.blogspot.com/X7syHO_TCh_o6DIjiiq82R1CP97jjuIl--Apx2GYE9GcK9xB259wtVOtxn1JdpCohhsXfJnf7KSxw1Owxdgz22iSlYOMOWj4A6YRoimdoDEPDWKktjkwx6_xzxY_QTdryccxk74UcyK2Yuw2eTOrLocWbyejusKGrWkFKrooza8C8fB9Bv_i-a7C-DBDuZiwGby8Laf0R6c5wge42S510kSn_VaP6tWIthcE1hJ7mz0J6VPCWQImvuTYikhI7bnJqWxB51a4QvE_NXBmb3iFL-WmZ29-mmxtvxqEJtkrCE8Wy109V5eW7ovwnLH0iOAjigYNB6zuhXN3fa-xik530nnfqUXuIF9ZHCeKT_EMUh3pr8R26t9XWPES7Og4j78vcXU8XQcAr3Ippgg3KORLoEFVqEmXM5skufp5S5Wwnj_W5Z_MivLPLO86mrCitxNd0S-th-DbaIHIEfw-E3aAUOR1iw3Kiy1EGnSt3AA1ds05kx1Vzbexm-twP9rfrx0UGyR433oEJUmawKQ2szKlqF0RIuJZJ5_DnOWus5pWeQAl=w811-h682-no" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="168" src="https://2.bp.blogspot.com/X7syHO_TCh_o6DIjiiq82R1CP97jjuIl--Apx2GYE9GcK9xB259wtVOtxn1JdpCohhsXfJnf7KSxw1Owxdgz22iSlYOMOWj4A6YRoimdoDEPDWKktjkwx6_xzxY_QTdryccxk74UcyK2Yuw2eTOrLocWbyejusKGrWkFKrooza8C8fB9Bv_i-a7C-DBDuZiwGby8Laf0R6c5wge42S510kSn_VaP6tWIthcE1hJ7mz0J6VPCWQImvuTYikhI7bnJqWxB51a4QvE_NXBmb3iFL-WmZ29-mmxtvxqEJtkrCE8Wy109V5eW7ovwnLH0iOAjigYNB6zuhXN3fa-xik530nnfqUXuIF9ZHCeKT_EMUh3pr8R26t9XWPES7Og4j78vcXU8XQcAr3Ippgg3KORLoEFVqEmXM5skufp5S5Wwnj_W5Z_MivLPLO86mrCitxNd0S-th-DbaIHIEfw-E3aAUOR1iw3Kiy1EGnSt3AA1ds05kx1Vzbexm-twP9rfrx0UGyR433oEJUmawKQ2szKlqF0RIuJZJ5_DnOWus5pWeQAl=w811-h682-no" width="200" /></a></div>
<div style="text-align: justify;">
Las válvulas de las cámaras se fabrican en diferentes longitudes siendo la mas habituales 44 y 60mm. Incluso algunas marcas tienen modelos de hasta 80mm. Con esas medidas se pueden cubrir una serie de perfiles, pero en algunas ocasiones seguimos dependiendo de los alargadores. </div>
También las válvulas pueden tener el obus, parte final que permite el inflado, desmontable o fijo. Las que lo llevan fijo solo permiten alargadores exteriores.<br />
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<tr><td class="tr-caption" style="text-align: center;">cuerpo válvula obus desmontado</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<a href="http://1.bp.blogspot.com/nw61rJG7_6QjSd3iw7ToN4fZrzvvfux5pTNyaqTRHchqXwnVgFK96m-ke_xWM9TPAj1YSkU7FiJ4TtuSwpouClZOJchwgcHHdQvmb31EXUkFkBtobe-vczWKscgXd0nNX7_HD0nP6CnhK40TD9U5eoJnMFZ81GS-t7lrc3n3cATRrhdfzJnnumfjSHExWBwMQDzA-VWrcHJn8pdFkUo6JiD1Dk82M5UOI-4wRH_CfTPqGpBzPP1BR3qOisOG2Pfz0qnRuHap4SrRnc62_UaAKQLm31lt8pw08AR-_mpqAvrXkw36SydfvjxSvtmf4nBdlixsuW-AbVdM_EAc4vurz9YFuZ_Gnzvad_a7OepOuwnXfK4YjaOjON1aUAvyljSdboqUDCmwfAFZUEQ4WVZ2XNNrN6k_FEfCzEJqEKgO7Y0VkcMzgLWXPCLeDngerhdgXJv7rAXWdrfaKcGBrEXu_cXKJF-NIPsLUCHylGuXqoo5Z7owMUQ5Lmi_30_4op_DFToOZnRq95eiCeqpMr7oyHBbENUVWHI1Z9YSnPYn3Vne=w775-h682-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="175" src="https://1.bp.blogspot.com/nw61rJG7_6QjSd3iw7ToN4fZrzvvfux5pTNyaqTRHchqXwnVgFK96m-ke_xWM9TPAj1YSkU7FiJ4TtuSwpouClZOJchwgcHHdQvmb31EXUkFkBtobe-vczWKscgXd0nNX7_HD0nP6CnhK40TD9U5eoJnMFZ81GS-t7lrc3n3cATRrhdfzJnnumfjSHExWBwMQDzA-VWrcHJn8pdFkUo6JiD1Dk82M5UOI-4wRH_CfTPqGpBzPP1BR3qOisOG2Pfz0qnRuHap4SrRnc62_UaAKQLm31lt8pw08AR-_mpqAvrXkw36SydfvjxSvtmf4nBdlixsuW-AbVdM_EAc4vurz9YFuZ_Gnzvad_a7OepOuwnXfK4YjaOjON1aUAvyljSdboqUDCmwfAFZUEQ4WVZ2XNNrN6k_FEfCzEJqEKgO7Y0VkcMzgLWXPCLeDngerhdgXJv7rAXWdrfaKcGBrEXu_cXKJF-NIPsLUCHylGuXqoo5Z7owMUQ5Lmi_30_4op_DFToOZnRq95eiCeqpMr7oyHBbENUVWHI1Z9YSnPYn3Vne=w775-h682-no" title="" width="200" /></a></div>
<div style="text-align: justify;">
Sin embargo las que se puede desmontar, nos permiten el añadir alargadores propiamente dichos, que además se pueden acoplar entre si para poder llegar a la longitud deseada. Teniendo la ventaja que obtenemos una nueva mayor longitud que a todos los efectos se comporta como una válvula normal, evitando el engorro de inflar y desinflar con los tubos alargadores externos</div>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/l_g_XCxNCQT_qGw2n92zK95b6Bu2Lpx-uR0cfnf8GsCOu645_kX2c3zQnhiCwkThlL3Fze8PkYQJfdSo5fauX73zgj2LDFpxkjb3OO4Ej_bpsZMOdzLHvaNVxP318A6WocctN_8ZLJ91opMLzL6cWznDd4naKonM7J4xfelFx2j_jcf4gOdAComSqPR7FXbhEBFhBxkLy_ax0Bs2vnQXI2mQ4ATReMsmz43idsfX1eLmpqhKFDjJgbYk4Jh01rfKD0QJYW3hYS9b9dPt564EIduTAR2xGYvDB6PjnGzRcOX_w4GA96NWRt0rSIiIw6DpRl7hqAWYr2RYtbFdrbpRSKEkObbooSAj-nt_sZbWa-brpe5GZg7peiejZKkYl1ehrkkpStxtr_gdgYL_mvpevCIW1W7YTyGdGsXAKLMEaUx9Zg-_0l6dvAP72XvdNKAku76dTakqTjFQ7pWSbogHz0l70CAcLMuM8aipWNGXFy5JEZiGQHyvJN9kFfL0WFKIAgiMc5b7nFlTZUVFhdfA1PEmQbl5LqcNcqHwI_JVHonW=w960-h461-no" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="153" src="https://2.bp.blogspot.com/l_g_XCxNCQT_qGw2n92zK95b6Bu2Lpx-uR0cfnf8GsCOu645_kX2c3zQnhiCwkThlL3Fze8PkYQJfdSo5fauX73zgj2LDFpxkjb3OO4Ej_bpsZMOdzLHvaNVxP318A6WocctN_8ZLJ91opMLzL6cWznDd4naKonM7J4xfelFx2j_jcf4gOdAComSqPR7FXbhEBFhBxkLy_ax0Bs2vnQXI2mQ4ATReMsmz43idsfX1eLmpqhKFDjJgbYk4Jh01rfKD0QJYW3hYS9b9dPt564EIduTAR2xGYvDB6PjnGzRcOX_w4GA96NWRt0rSIiIw6DpRl7hqAWYr2RYtbFdrbpRSKEkObbooSAj-nt_sZbWa-brpe5GZg7peiejZKkYl1ehrkkpStxtr_gdgYL_mvpevCIW1W7YTyGdGsXAKLMEaUx9Zg-_0l6dvAP72XvdNKAku76dTakqTjFQ7pWSbogHz0l70CAcLMuM8aipWNGXFy5JEZiGQHyvJN9kFfL0WFKIAgiMc5b7nFlTZUVFhdfA1PEmQbl5LqcNcqHwI_JVHonW=w960-h461-no" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">alargadores y obus desmontado</td><td class="tr-caption" style="text-align: center;"> </td><td class="tr-caption" style="text-align: center;"> </td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<div style="text-align: justify;">
Para montar y desmontar suele ser suficiente a mano, pero también nos podemos valer de una herramienta especifica según se ve en las fotos</div>
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<a href="http://3.bp.blogspot.com/BSrEsfkI2ZBO34mrIQ2Kx3asMAuwlGbNIqi3OpdwKpylAYp_iGneu2ErwYfcaifemKrHmhnqixlDiJCaZx1GKoxF1Pq6dHoCK5G7mCWhKIA8TRX7E-jzvdkHBKGAGcpHk-eHe41Unb1wIYmTG1jjuxcybbwQ31LQtZ9nP6j8UE6utj6fNgjbeCf13imJCW3OZ2g74fpqaOku82pAIYx5pMnD9YsYItCBKq86KY1qcBp3ksaPlDNWFnx8RInrb8WD50re1Rpq8PyeBg74SjX73Z9egGvp3gC6KHJnCLpVIrRUizaUSS8RZ5FgCntWjJeFOFqu6lOS88LRW-XxQkbzqc76mkdWc9S8cZE4fBeDCwhSmLPP5ahrBxp_sm3eBskP-YNaZQLfOwGMPExLggxJAUxL1poRItdqfEQEeHloZS9ZS7hjO4tXcHFoRNbJLqM6KhtCGTEVBjv782JlOBKuh_opWA41BCT27s1TnPt73B_1o1tdbOCldH6fya4I6Il1UjPHGlIipibISDLI9-_vRqMf3PqHrXzdaflsgv6y_VsM=w311-h682-no" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://3.bp.blogspot.com/BSrEsfkI2ZBO34mrIQ2Kx3asMAuwlGbNIqi3OpdwKpylAYp_iGneu2ErwYfcaifemKrHmhnqixlDiJCaZx1GKoxF1Pq6dHoCK5G7mCWhKIA8TRX7E-jzvdkHBKGAGcpHk-eHe41Unb1wIYmTG1jjuxcybbwQ31LQtZ9nP6j8UE6utj6fNgjbeCf13imJCW3OZ2g74fpqaOku82pAIYx5pMnD9YsYItCBKq86KY1qcBp3ksaPlDNWFnx8RInrb8WD50re1Rpq8PyeBg74SjX73Z9egGvp3gC6KHJnCLpVIrRUizaUSS8RZ5FgCntWjJeFOFqu6lOS88LRW-XxQkbzqc76mkdWc9S8cZE4fBeDCwhSmLPP5ahrBxp_sm3eBskP-YNaZQLfOwGMPExLggxJAUxL1poRItdqfEQEeHloZS9ZS7hjO4tXcHFoRNbJLqM6KhtCGTEVBjv782JlOBKuh_opWA41BCT27s1TnPt73B_1o1tdbOCldH6fya4I6Il1UjPHGlIipibISDLI9-_vRqMf3PqHrXzdaflsgv6y_VsM=w311-h682-no" width="90" /></a><a href="http://4.bp.blogspot.com/7LhSEdctb_-yuR46Sv7Nvpz-DPPNBA1cbAVhBDTVih2GWHZZJA--Nu5gSEe04mDBafQTJzHELwI4u6ARvKqPi4EpsPlzfDWNIukSFQMTEd7PQrrSjBDHc-5pojwpaZU5sN4bwn3Ts9kKdI8CSu_sBgLp5ebXQpST85iHkczZ_QGp9rM4EK3a7HTx8wnE1XFQ-_xOhiHlS_NM0CyLeYVMOeDIQw8m7-raX790IAzsAyW6L5mN1AVMLEhZf4TxrjHgwFYcTw2mt5sXJJ7soSYZR0-V6_coMZh8WYWdDoQObam01TzbRGC4cWdHfwrd3wTUqbjzLKkGzXjS_pTVxf4DkP9xf1f5dfiOuwX1JN8_vPPGI58bvtFrL6iluLf4DwbLmKQRqT1tSeVLylVmHOJ2KBbqditZFXHzOwV4SGYEHY7rKkbiwsUB25W5unE2tEuXY7dFPUziosHLzlk9S9M_LS1FXlogVT7tIjj_MV9Tt7k8MCxOUc0UBgdjMlRXlGx0ibPP1vTnNRtZ60h_yZhr4eBq2xNx7-23OIHQeyQl76yx=w799-h673-no" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://2.bp.blogspot.com/389nzA4spOq9jnjQborUcvQZA_aU97wUi7rEXoHenA1UexrbyXVYLWKi-oT-wnYJo0ieLeVqAtTakO9yIb9gWyFxPj8z1jY6KXLi1CstNoUT1DOENF9lE8CUOm72d1__D_DbMylv0RcDelqN_XhRODRqZFnp38dS89wvnhwofvhsmwQWnOlC53OM6REGE9FhCRMbIz8kEbN6rw6-n4btmyGiGLsp2IhL7pNEyf_k-UFRTtg-2iNG8WA6igGkjwHZ2XgOCyGtnQGiNFBsDC0GZMibcKVNCKe-9D2FBX3XGvhX1GyJFE7UU0adbhiAh_rEMOA7blBRkWRQ2OPTdlZX8EFE2Gd9Aj3iTpkEJiDd7Zsi4pNH_2GPD69k5NV9KHKGl5OGlavs3je3J_hv4XWsjFucPiDF4Lz2FDM9ahicewYMgPt_txHsloCrB2RShMej12vkPGRAnQBDFZKRBCVqpsHgHE8z2qqbH5MJaqhds6bmhnrChrDP_5zFuWw4dEVOBiiAuOEG-0tnWSL_reAoJZAPfFKAtrDSDzZ_fMkPJrZN=w557-h682-no" style="cursor: move;" width="162" /><img border="0" height="168" src="https://4.bp.blogspot.com/7LhSEdctb_-yuR46Sv7Nvpz-DPPNBA1cbAVhBDTVih2GWHZZJA--Nu5gSEe04mDBafQTJzHELwI4u6ARvKqPi4EpsPlzfDWNIukSFQMTEd7PQrrSjBDHc-5pojwpaZU5sN4bwn3Ts9kKdI8CSu_sBgLp5ebXQpST85iHkczZ_QGp9rM4EK3a7HTx8wnE1XFQ-_xOhiHlS_NM0CyLeYVMOeDIQw8m7-raX790IAzsAyW6L5mN1AVMLEhZf4TxrjHgwFYcTw2mt5sXJJ7soSYZR0-V6_coMZh8WYWdDoQObam01TzbRGC4cWdHfwrd3wTUqbjzLKkGzXjS_pTVxf4DkP9xf1f5dfiOuwX1JN8_vPPGI58bvtFrL6iluLf4DwbLmKQRqT1tSeVLylVmHOJ2KBbqditZFXHzOwV4SGYEHY7rKkbiwsUB25W5unE2tEuXY7dFPUziosHLzlk9S9M_LS1FXlogVT7tIjj_MV9Tt7k8MCxOUc0UBgdjMlRXlGx0ibPP1vTnNRtZ60h_yZhr4eBq2xNx7-23OIHQeyQl76yx=w799-h673-no" width="200" /> </a></div>
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En las siguientes imagenes podemos observar las posibilidades y las medidas a las que se puede llegar </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/Sjs3jtgnQujELsDr6OE8JaMBS1S04LNBsoUYpSy5fyhWIdp9SdukME8QKT6vL5qoEylrMM4yn6pj5wR4TD8PRhg1ik878hz9SPwoqbiuhUfAFSjAD6Nc4Te3MRrZ11pnwCIUfhe0gI-gOTiC07Q3kJlJ4pP53NgxTtjLo3j2lyMzM3vZ5TCYVS-CeyDRL552M9nlOe9bxUeCd7NWrS618YEWbPqjFH6brThFF2fGi3owIMYCjwmmObw6Hhc4OEjNUB7n0-Qq4My5yDJrbGO0lO39G7uaOepf9DtOhT8O7TexoJrSkniaeoMGXa_ChXklrPtuT_zkVCmhtJbbZlDC0Tk-RePdbyO2kVwUOB4hsh0UY-ReTdeiuNzNsiFBolDuxCpy9s-LQth8N9TwzPJsOXpmEcj63306iymBaOk8Wz63y4OaBLh9x2xyVggq0WdBXrGH-mkQ00kCZJlEgA-P-IDPj4t90rlcuVj0l9mFjxSXQPwEexbJaHbkpMhi8T48eNNPUHu3Bgbayo0J3qyA4G8YHpdAQPMQ73sQkMDZQvUy=w786-h682-no" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="278" src="https://4.bp.blogspot.com/Sjs3jtgnQujELsDr6OE8JaMBS1S04LNBsoUYpSy5fyhWIdp9SdukME8QKT6vL5qoEylrMM4yn6pj5wR4TD8PRhg1ik878hz9SPwoqbiuhUfAFSjAD6Nc4Te3MRrZ11pnwCIUfhe0gI-gOTiC07Q3kJlJ4pP53NgxTtjLo3j2lyMzM3vZ5TCYVS-CeyDRL552M9nlOe9bxUeCd7NWrS618YEWbPqjFH6brThFF2fGi3owIMYCjwmmObw6Hhc4OEjNUB7n0-Qq4My5yDJrbGO0lO39G7uaOepf9DtOhT8O7TexoJrSkniaeoMGXa_ChXklrPtuT_zkVCmhtJbbZlDC0Tk-RePdbyO2kVwUOB4hsh0UY-ReTdeiuNzNsiFBolDuxCpy9s-LQth8N9TwzPJsOXpmEcj63306iymBaOk8Wz63y4OaBLh9x2xyVggq0WdBXrGH-mkQ00kCZJlEgA-P-IDPj4t90rlcuVj0l9mFjxSXQPwEexbJaHbkpMhi8T48eNNPUHu3Bgbayo0J3qyA4G8YHpdAQPMQ73sQkMDZQvUy=w786-h682-no" width="320" /> </a></td><td style="text-align: center;"> </td></tr>
<tr><td class="tr-caption" style="text-align: center;">válvula origen</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="239" src="https://3.bp.blogspot.com/9BIf1NJ3Mwcn7KIg4f7nmLnGLuDxgxWXegGoN0JZ5N6tav72iWjMaFU09PSNWBKonme0FfZzUIxL5pTSb8uuS9JikO4B5GnpwSFh09rKAB0oh9UpnDcjtL6LDoqUHoUAjZ_8co4UvETeicDtfeSGzwv-xpaaeUZN-4BeQEdI_NYYNn49nxdXWkclIhwqNkdS_V-JVVlgZBM06haTwGF9lVwqf-qRQOcgG6J4SCwWrt_Z1Fll_IBIT8stB-cQtgfGYlKa8qxuR1h-MxagH3FYZfrM_fXCxShyN2kqndLoh47lFZ1vuqVaywsXU-NqSwLKKDJXyzE1IHVq1_cUHt_1g0r4ldz9ClQr8_2ojw8s21GAR-5rtXhyWZIsD5tDeIdSKDO4mhjSMl1g5Ghrqo0AtKIX2QwFlvXZ8kOHRFdOycL6XxKpTydiguoDOKvAOwJ20wHENizQh7OYlg9zvAb7B08aoqnEE-1OtlexICui7z4dfkCXht1-hoX-GYu502ws74fQZ0k8CCCA6QJuvPoTeJe29l0CaAcxA-MSFL8r_-Dg=w910-h682-no" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">1 alargador</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/fo6GowHMr2yvdb47asnvwHOovj100fl0_0zXFbrqRUnApZiwwgMOxgTvx_eZ4_dCSP0Z5Z7O921Ajo6kSBv2JMxydlK7PEfQ0aNMz7NA05WKfhMe0nR_xil41J4-iC3zlT91Ku2F4U1fZ0hD-agzMXb-gJkDXE4lrUq4L5cnslMXHYFLGXs6jeyoBTPvU3QR0qa_wRVokc9vFm80ro4jxuqBUyDWPm1COagcgRBq8nRDqemahiUuUSVDCtkoIuyefG0CIVHoEo-rtPFYTWkncJ1Xd_8hxXBx7sLu_3HM3ZEnTA7eNAWJlb4KMMNpRXOccRrwPap0AvqVdmhfo31OWDX0IyOur6Sm8hqC0v7WYfw8RMSYr3qIjrTK8ibmQ0bQ6Vm8ztdDuPopApW4t3V8dsV4cK2K3mzcGalUf3mlgboOY95WOkU6IGVlYh3euqK3uuXiI0Rf5_KEKk3fsyGF1N8c8nfhOkXEYM971VcL3vi6gnuDhcIsfU26nphkbi9mR2e5G5MNAN1godjOR8c27y7HF_sikpggMYJWikKTS0UL=w512-h682-no" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://1.bp.blogspot.com/fo6GowHMr2yvdb47asnvwHOovj100fl0_0zXFbrqRUnApZiwwgMOxgTvx_eZ4_dCSP0Z5Z7O921Ajo6kSBv2JMxydlK7PEfQ0aNMz7NA05WKfhMe0nR_xil41J4-iC3zlT91Ku2F4U1fZ0hD-agzMXb-gJkDXE4lrUq4L5cnslMXHYFLGXs6jeyoBTPvU3QR0qa_wRVokc9vFm80ro4jxuqBUyDWPm1COagcgRBq8nRDqemahiUuUSVDCtkoIuyefG0CIVHoEo-rtPFYTWkncJ1Xd_8hxXBx7sLu_3HM3ZEnTA7eNAWJlb4KMMNpRXOccRrwPap0AvqVdmhfo31OWDX0IyOur6Sm8hqC0v7WYfw8RMSYr3qIjrTK8ibmQ0bQ6Vm8ztdDuPopApW4t3V8dsV4cK2K3mzcGalUf3mlgboOY95WOkU6IGVlYh3euqK3uuXiI0Rf5_KEKk3fsyGF1N8c8nfhOkXEYM971VcL3vi6gnuDhcIsfU26nphkbi9mR2e5G5MNAN1godjOR8c27y7HF_sikpggMYJWikKTS0UL=w512-h682-no" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2 alargadores</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/_Xkvcou-KRDLMewUZDi-VOteXjDMkKiCDO-LAMj1mHFDT9Y9GyhAs_-kvkCKwoKPDBKUWdQzw6zFn4j_l1zmGjRo4ZnwO0-f7bpwubTReZWAzmm-2B9RJ__2joPCyS2Nyq8qNc4CM8cY1JGiCKbi-b5wY-R8ndy8zDOzU2m1vN7arekRIPWy5V9G1XGKJlv0i3-eOxiWaOKchWf7UTMrvRA896sjHk-_h8DbaHoDV8AaPS4_baj_WQdJvgo94ajr_Mm2Bk2Ver2Xc4WUAfLTYZ35W_NJkpM68yx78abm9stUKyTN8jBd2wJI6yecLi8p8Ks-mQCcve2JRt0sa9u4g3m9giFbepu1R4dpyeR9gPyZmraTakAviFxJ3m68NhlMq8NXh6anZHM17KmQe3bpKqjBp5mfDTRIWmcJhHhgxDKb5cheD1K9nVcUgOOyBjgP7mDkEveU1O1xKSXLrtXqnoIGGxJMZyf44hcZaR7oYUrhVF2iHi1cVxXVWiLgTP_u629rlwK8otu2Q5UNsQBPO6TZ8dWyX6bAHUkf3ZaPTdEQ=w878-h682-no" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="248" src="https://1.bp.blogspot.com/_Xkvcou-KRDLMewUZDi-VOteXjDMkKiCDO-LAMj1mHFDT9Y9GyhAs_-kvkCKwoKPDBKUWdQzw6zFn4j_l1zmGjRo4ZnwO0-f7bpwubTReZWAzmm-2B9RJ__2joPCyS2Nyq8qNc4CM8cY1JGiCKbi-b5wY-R8ndy8zDOzU2m1vN7arekRIPWy5V9G1XGKJlv0i3-eOxiWaOKchWf7UTMrvRA896sjHk-_h8DbaHoDV8AaPS4_baj_WQdJvgo94ajr_Mm2Bk2Ver2Xc4WUAfLTYZ35W_NJkpM68yx78abm9stUKyTN8jBd2wJI6yecLi8p8Ks-mQCcve2JRt0sa9u4g3m9giFbepu1R4dpyeR9gPyZmraTakAviFxJ3m68NhlMq8NXh6anZHM17KmQe3bpKqjBp5mfDTRIWmcJhHhgxDKb5cheD1K9nVcUgOOyBjgP7mDkEveU1O1xKSXLrtXqnoIGGxJMZyf44hcZaR7oYUrhVF2iHi1cVxXVWiLgTP_u629rlwK8otu2Q5UNsQBPO6TZ8dWyX6bAHUkf3ZaPTdEQ=w878-h682-no" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">3 alargadores</td></tr>
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<br />Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-78315583552951442232014-09-10T11:44:00.001+02:002014-12-30T12:49:01.383+01:00Training Dynamic Strength based on Weightlifting.The article present a list exercises, originally used on Weightlifting<br />
We use these exercises to develop Strength Lower Body also as Stabilization and CORE<br />
The advantage is work dynamic force and ability Intermuscular Coordination. Also the execution promove a wide range of joint mobility.<br />
The exercises should include on habitual strength routine o mixed with others for design circuits<br />
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<a href="http://1.bp.blogspot.com/-R1Y9mbhOyXM/U_Yk8eQHKKI/AAAAAAAAEQ4/nxd2v5sGKl0/s1600/ARRANCADA-CADERA-SPLIT.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-R1Y9mbhOyXM/U_Yk8eQHKKI/AAAAAAAAEQ4/nxd2v5sGKl0/s1600/ARRANCADA-CADERA-SPLIT.gif" height="200" width="105" /></a></div>
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<span style="background-color: #ead1dc;"><i><u><b><span style="font-family: Verdana,sans-serif;"><span style="font-size: x-large;"><a href="http://140punto6.blogspot.com/2014/08/fuerza-dinamica-halterofilia.html" target="_blank">EXERCISES</a></span></span></b></u></i><span style="font-family: Verdana,sans-serif;"><span style="font-size: x-large;"><span style="background-color: white;"> </span></span></span></span></div>
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<a href="http://1.bp.blogspot.com/-iLfLckfWUho/U_YlBri4H2I/AAAAAAAAEQo/1tSLlxJ3Yuk/s1600/SALTO-CON-ENCOGIMIENTO-HOMBROS.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-iLfLckfWUho/U_YlBri4H2I/AAAAAAAAEQo/1tSLlxJ3Yuk/s1600/SALTO-CON-ENCOGIMIENTO-HOMBROS.gif" height="200" width="132" /></a></div>
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Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-12651970250181916942014-08-21T19:09:00.001+02:002014-12-30T12:48:51.530+01:00FUERZA DINÁMICA. HALTEROFILIA<div class="separator" style="clear: both; text-align: center;">
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En este articulo presento una serie de ejercicios, que en origen se usan en halterofilia como ejercicios básicos de enseñanza de la técnica. </div>
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En nuestro caso el objetivo es incluirlos como ejercicios generales de fuerza, encaminada sobre todo al tren inferior así como de estabilización de la zona Media, el tan de moda CORE.</div>
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La ventaja de estos ejercicios es que se realizan de una forma dinámica y sobre todo potencian la capacidad de Coordinación Intermuscular. Además alguno de ellos se ejecutan con un amplio rango de movilidad articular.</div>
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Estos ejercicios no se deberían incluir en rutinas de personas inexpertas. Además al inicio deberían hacerse con cargas muy livianas para aprender y asimilar la ejecución correcta.</div>
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Los ejercicios se ejecutan con carga suave y primando la velocidad ejecución pero sin aprovechar inercias.</div>
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Se pueden realizar por si mismos o bien incluir alguno en trabajos de circuitos junto con otro tipo de ejercicios.</div>
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<tr><td style="text-align: center;"><img border="0" src="http://1.bp.blogspot.com/-R1Y9mbhOyXM/U_Yk8eQHKKI/AAAAAAAAEQ4/nxd2v5sGKl0/s1600/ARRANCADA-CADERA-SPLIT.gif" height="200" style="margin-left: auto; margin-right: auto;" width="105" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">ARRANCADA DESDE CADERA CON SPLIT</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-cS1dbktuo-w/U_Yk8chROjI/AAAAAAAAEQ0/1-rJNqFnls4/s1600/ARRANCADA-CON-SPLIT-JERK.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-cS1dbktuo-w/U_Yk8chROjI/AAAAAAAAEQ0/1-rJNqFnls4/s1600/ARRANCADA-CON-SPLIT-JERK.gif" height="200" width="126" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">ARRANCADA CON SPLIT</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-XNbogd5ZRHE/U_Yk9GSLt8I/AAAAAAAAEQU/gvHZmQcJcPg/s1600/ARRANCADA-SQUAT.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-XNbogd5ZRHE/U_Yk9GSLt8I/AAAAAAAAEQU/gvHZmQcJcPg/s1600/ARRANCADA-SQUAT.gif" height="200" width="92" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">ARRANCADA</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-cPtPYex5yE0/U_Yk9rSDmqI/AAAAAAAAEPY/tvu0ZQqeCqk/s1600/CARGADA-A-CADERA.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-cPtPYex5yE0/U_Yk9rSDmqI/AAAAAAAAEPY/tvu0ZQqeCqk/s1600/CARGADA-A-CADERA.gif" height="200" width="93" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">CARGADA A CADERA</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-RAsPRGQJ3GE/U_YmC-Zqt_I/AAAAAAAAERE/5kJ6quyJpcQ/s1600/ARRANCADA-CADERA.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-RAsPRGQJ3GE/U_YmC-Zqt_I/AAAAAAAAERE/5kJ6quyJpcQ/s1600/ARRANCADA-CADERA.gif" height="200" width="66" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">ARRANCADA CADERA</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-nG6wN0DBhRw/U_YlCoaUXPI/AAAAAAAAEQs/2xJScBCaoiM/s1600/SQUAT-SOBRE-CABEZA.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-nG6wN0DBhRw/U_YlCoaUXPI/AAAAAAAAEQs/2xJScBCaoiM/s1600/SQUAT-SOBRE-CABEZA.gif" height="200" width="69" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">SQUAT PROFUNDO</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-ZpHNrY2ECKc/U_YlBkVu4II/AAAAAAAAEQk/4hM4aFoU8DE/s1600/SQUAT-FRONTAL.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-ZpHNrY2ECKc/U_YlBkVu4II/AAAAAAAAEQk/4hM4aFoU8DE/s1600/SQUAT-FRONTAL.gif" height="200" width="70" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">SSQUAT FRONTAL</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-iLfLckfWUho/U_YlBri4H2I/AAAAAAAAEQo/1tSLlxJ3Yuk/s1600/SALTO-CON-ENCOGIMIENTO-HOMBROS.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-iLfLckfWUho/U_YlBri4H2I/AAAAAAAAEQo/1tSLlxJ3Yuk/s1600/SALTO-CON-ENCOGIMIENTO-HOMBROS.gif" height="200" width="133" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">SALTO ENCOGIMIENTO</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-bYL-o0fg7NY/U_Yk_mFE8aI/AAAAAAAAEP8/a1XYLBOlXzg/s1600/PULL-ALTO.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-bYL-o0fg7NY/U_Yk_mFE8aI/AAAAAAAAEP8/a1XYLBOlXzg/s1600/PULL-ALTO.gif" height="200" width="93" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">PULL TIRON ALTO</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-JFPYmS9MM64/U_YlAFY7XAI/AAAAAAAAEQI/fxa6Ns4KDbY/s1600/PULL-TIRON--ALTO.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-JFPYmS9MM64/U_YlAFY7XAI/AAAAAAAAEQI/fxa6Ns4KDbY/s1600/PULL-TIRON--ALTO.gif" height="200" width="77" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">PULL TIRON</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-fOqyDB_wgVg/U_YlAkNqK1I/AAAAAAAAEQQ/lZnD3GupE50/s1600/QUICK-DROP.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-fOqyDB_wgVg/U_YlAkNqK1I/AAAAAAAAEQQ/lZnD3GupE50/s1600/QUICK-DROP.gif" height="200" width="113" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">QUICK DROP</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-HIBQBRvflLw/U_YlA8OIZKI/AAAAAAAAEQw/QyOeONLJEck/s1600/SALTO-CON-ENCOGIMIENTO-HOMBROS-CADERA.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-HIBQBRvflLw/U_YlA8OIZKI/AAAAAAAAEQw/QyOeONLJEck/s1600/SALTO-CON-ENCOGIMIENTO-HOMBROS-CADERA.gif" height="200" width="131" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">SALTO</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-7Zk0mNTZjIM/U_Yk_cJltHI/AAAAAAAAEP0/jSYwtH6TW-Q/s1600/PRESS-SQUAT.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-7Zk0mNTZjIM/U_Yk_cJltHI/AAAAAAAAEP0/jSYwtH6TW-Q/s1600/PRESS-SQUAT.gif" height="200" width="73" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">PRESS SQUAT</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-BSY8i1nUA-M/U_Yk-0mytHI/AAAAAAAAEPo/brOlVcVsIyY/s1600/ENVION-JERK.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-BSY8i1nUA-M/U_Yk-0mytHI/AAAAAAAAEPo/brOlVcVsIyY/s1600/ENVION-JERK.gif" height="200" width="110" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">ENVION JERK</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-4ZK0sDN15ko/U_Yk-qfFkPI/AAAAAAAAEQA/z_b5bp1gAgw/s1600/CARGADA.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-4ZK0sDN15ko/U_Yk-qfFkPI/AAAAAAAAEQA/z_b5bp1gAgw/s1600/CARGADA.gif" height="200" width="113" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">CARGADA</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-VClDbHtPLzI/U_Yk98C03dI/AAAAAAAAEPk/y6yriy8juRg/s1600/CARGADA-DESDE-CADERA.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-VClDbHtPLzI/U_Yk98C03dI/AAAAAAAAEPk/y6yriy8juRg/s1600/CARGADA-DESDE-CADERA.gif" height="200" width="86" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">CARGADA DESDE CADERA</td></tr>
</tbody></table>
<br />Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-75469571833955174842014-03-31T23:21:00.006+02:002014-12-30T12:48:24.526+01:00UN EMPUJÓN A LA FUERZA... PLIOMETRIA<br />
<div style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;">
<i> </i> </div>
<br />
Habitualmente incluimos, o deberíamos, ejercicios de fuerza, ya sea en el Gimnasio, en forma de Cuestas, juegos desarrollo o bien Ejercicios tipo Calistenia.<br />
La mayoría de las sesiones van encaminadas a mejorar la fuerza resistencia, fuerza máxima, etc. enfocada en su mayoría a mantener un desarrollo adecuado con una cadencia óptima el mayor tiempo posible. O a mantener un ritmo y longitud de zancada.<br />
Pero hay situaciones puntuales, de sprint, saltos, cambios de ritmo bruscos, pendientes y repechones... que nos piden un esfuerzo algo más explosivo del que estamos habituados. El trabajo de tipo Pliométrico puede suponernos una opción de mejora. Además nos ayudaran a un desarrollo mas armónico que indirectamente se traducirá en el rendimiento general.<br />
<b><u><br /></u></b>
<b><u>¿Como hacer ejercicios?</u></b><br />
Al observar los ejercicios se pueden confundir con simples saltos... Pero hay una ligera diferencia, se trata de realizar el ejercicio de una forma muy rápida, ejecutando una primera acción excentrica y sin pausa realizar el ejercicio en sí. El truco está en que pase el mínimo tiempo y no flexionar en exceso, para que el efecto de precarga sea efectivo.<br />
<br />
<b><u>¿Cuantos hacer?</u></b><br />
Elegir 4 a 5 ejercicios. Realizando 2 a 3 series de 4 a 5 repeticiones de cada ejercicio es suficiente. Recuperamos sobre 1' entre series y 2 a 2:30 entre ejercicios. <br />
<br />
<b><u>Precauciones:</u></b><br />
Es necesario tener un estado de forma mínimo, usar alturas pequeñas para dejarse caer (30/40 cm máximo), no bloquear articulaciones, tampoco realizar una flexión excesiva, no más de 1 sesión a la semana, realizar sobre un piso estable.<br />
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<span style="font-size: large;"><br /><a href="https://plus.google.com/photos/100094931904139391792/albums/5992284425178387409" target="_blank"><u><i><b>EJERCICIOS</b></i></u></a></span></div>
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<span style="font-size: small;"><b><i>Multisalto horizontal: </i></b>4 a 6 multisaltos, trabajando la acción de tobillos, fijándose en
avanzar horizontalmente, pero no en exceso, porque puede provocar la
perdida del efecto<i> "muelle"</i></span><br />
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<i><a href="http://1.bp.blogspot.com/-rT1bqqCr9RI/Uyje86fesoI/AAAAAAAAEDg/2z5MitX_KbI/s1600/MULTISALTO-HORIZONTAL.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-rT1bqqCr9RI/Uyje86fesoI/AAAAAAAAEDg/2z5MitX_KbI/s1600/MULTISALTO-HORIZONTAL.gif" height="216" width="400" /></a></i></div>
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<span style="font-size: small;"><b><i>Mulisalto Vertical:</i></b><i><b> </b></i>Colocar una referencia " <i>imposible llegar</i>" e intentar tocarla de
forma repetida, similar al anterior pero verticalmente sobre el terreno.
Sin referencia se hace difícil mantener una intensidad adecuada</span></div>
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<span style="font-size: small;"></span><br />
<span style="font-size: small;"></span><br />
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<span style="font-size: small;"><img border="0" src="http://1.bp.blogspot.com/-G-vI7cL9JEg/Uyje-P30qbI/AAAAAAAAEDw/ZQ19bSA6bHE/s1600/MULTISALTOS-VERTICALES.gif" height="320" width="252" /> </span></div>
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<span style="font-size: small;"><b><i> Banco a Horizontal:</i></b><i><b> </b></i>Dejarse caer y salto en profundidad</span></div>
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<span style="font-size: small;"><img alt="" border="0" src="http://1.bp.blogspot.com/-ds2FzupCRNg/UyjjWF4XG1I/AAAAAAAAEFo/Vzrflw5pGk8/s1600/SALTO-DESDE-BANCO-FONDO.gif" height="320" title="" width="296" /></span></div>
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<span style="font-size: small;"><b><i>Banco a Vertical:</i></b><i><b> </b></i>Dejarse caer a salto vertical hacia arriba, posibilidad de colocar referencia como en multisaltos verticales</span></div>
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<span style="font-size: small;"><b><i>Banco a Gradas:</i></b><i><b> </b></i>Salto a gradas ( 2 a 3), o bien usar tramos de 2 a 3 escaleras</span></div>
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<span style="font-size: small;"><b><i>Plataforma a Banco: </i></b><i><b></b></i>Usando una plataforma muy baja 15 a 20 cm salto a subir a banco mediana altura (<i>justo altura rodillas o ligeramente superior</i>)</span></div>
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<span style="font-size: small;"><b><i> Multisaltos Escaleras:</i></b><i><b> </b></i>Similar a multisaltos horizontales, pero usando escaleras en tramos de
2a 3, según altura. También pueden usarse gradas no excesivamente altas</span><br />
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<span style="font-size: small;"><b><i> Multisaltos Descendentes:</i></b><i><b> </b></i>Bajar gradas saltando con ligera elevación al inicio de cada uno</span><br />
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<span style="font-size: small;"><b><i>Multisaltos Vallas:</i></b><i><b> </b></i>Usando vallas u obstaculines, altura aproximada rodilla, saltar 3 a 4 vallas</span></div>
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<span style="font-size: small;"><b><i>Multisaltos Laterales Vallas: </i></b><i><b></b></i>Usar un obstáculo altura 3o a 40 cm, máximo, saltar de un lado a otro del mismo.</span></div>
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<span style="font-size: small;"><b><i> Multisalto Valla con giro:</i></b><i><b> </b></i>Usando un obstáculo similar a anterior ejercicio, saltar frontalmente girando 180º, mediante un "<i>saltito</i>". Se puede realizar 4a 6 repeticiones o durante 10 a 12"</span><br />
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<a href="http://1.bp.blogspot.com/tinHOrCsdroe1_osc3nyj9mEr_u6kBPS8dIUPIVxLdo=w371-h200-p-no" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a> Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-61483122458405529732014-02-01T04:03:00.000+01:002014-12-30T12:48:46.014+01:00IMPORTANCIA TECNICA EJECUCIÓN EN ESPECIALIDADES DE FONDO. Parte 1 (Pedaleo)<div class="MsoNormal">
<a href="http://2.bp.blogspot.com/-e-E4PnmMcJo/Tyq5UKV86JI/AAAAAAAADOI/lAMDUKJ8Fco/w804-h603-no/jmgul-acoplado.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-e-E4PnmMcJo/Tyq5UKV86JI/AAAAAAAADOI/lAMDUKJ8Fco/w804-h603-no/jmgul-acoplado.JPG" height="150" width="200" /></a><span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">La técnica de ejecución es en muchas ocasiones
uno de los elementos más olvidados en deportes de larga duración y que por
habitual damos por “aprendida”. En la natación no suele suceder debido a que la
practica y la evolución a partir de un umbral mínimo del rendimiento, queda
supeditada a la mejora del gesto técnico y postural. Sin embargo en ciclismo o
carrera a pie, con ejecuciones más naturales, esto se obvia en multitud de
ocasiones, ayudado por el hecho de que las deficiencias se suplen a base de
derrochar sin darnos cuenta energía. Que nos puede hacer falta para terminar
mejor y más rápido la competencia que estemos realizando.</span><span style="font-family: Verdana; font-size: 10pt;"><o:p></o:p></span></span></div>
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<span style="color: #333399; font-family: Verdana;"><span style="font-size: large;">TÉCNICA PEDALEO</span><span style="font-size: 11pt;"><o:p></o:p></span></span></div>
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">Pedalear es acción aparentemente sencilla pero
que tiene su ciencia, y cuanto más dominemos su técnica y la ejecutemos de una
forma correcta, mayor rendimiento obtendremos y con menor esfuerzo.<o:p></o:p></span></div>
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">Al tratarse de un gesto repetitivo y relativamente
sencillo podemos llegar a ejecutarlo sin darle importancia ya que al pedalear
de una forma u otra “nos movemos<b>”, pero lo haremos desperdiciando energía y
recursos.<o:p></o:p></b></span></div>
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">Además, para que el gesto sea correcto influye un elemento externo, la
bicicleta y que estemos posicionados correctamente ella. La elección de una
maquina cuyas cotas se adapten a nuestra morfología y a la especialidad
concreta que estemos practicando. Por tanto, hay dos factores a tener en cuenta
para hacer más efectiva nuestra pedalada:<o:p></o:p></span></div>
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">Posición sobre la
bici<o:p></o:p></span></div>
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">Ejecución técnica
del pedaleo propiamente dicho</span></div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-V7mvUdu1Mxs/Uuw6_Ru9OhI/AAAAAAAAD8I/epoJfRQML20/s1600/acoplado-bici.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><img border="0" src="http://1.bp.blogspot.com/-V7mvUdu1Mxs/Uuw6_Ru9OhI/AAAAAAAAD8I/epoJfRQML20/s1600/acoplado-bici.gif" height="260" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: blue; font-family: Verdana, sans-serif; font-size: x-small;"><i style="background-color: #eeeeee;">En Crono o Triatlon la posición es mas tumbada buscando la aerodinámica</i></span></td></tr>
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<span style="color: #333399; font-family: Verdana;"><u><span style="font-size: large;">POSICIÓN</span></u></span><span style="color: #333399; font-family: Verdana; font-size: 10.0pt; mso-bidi-font-family: Tahoma; mso-no-proof: no;"><o:p></o:p></span></div>
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">Elegir una bicicleta con talla (geometría) correcta
y los ajustes idóneos, es el primer paso
para poder pedalear de una forma correcta y cómoda. Para que la posición sea la
adecuada necesitamos tener unas nociones sobre las diferentes cotas de la bici y
los ajustes personales.</span><br />
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<b><span style="color: #333399;">Cotas:</span></b></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Talla cuadro: </span></b><span style="color: #333399;">La medida de tubo vertical sirve como
aproximación<o:p></o:p></span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Tubo horizontal <i>(H)</i>:</span></b><span style="color: #333399;"> la longitud del tubo superior horizontal
(virtual), cuando su construcción no coincide paralela al suelo<o:p></o:p></span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Tubo dirección </span></b><b><span style="color: #333399;"><i>(D)</i></span></b><span style="color: #333399;">: Su longitud determina la posibilidad de adoptar
una postura más o menos agresiva cuanto más corto sea.</span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Largo (<i>Reach</i>)</span></b><span style="color: #333399;">distancia desde el tubo dirección hasta
la vertical del eje pedalier<b> y Alto (<i>Stack</i>) del cuadro</b> desde el
suelo a la línea que define el <i>Reach</i><b>: </b><i>La</i> relación entre
ellos nos definen la longitud entre el sillín y dirección<o:p></o:p></span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Ángulo Sillín (</span></b><b><i><span style="color: #333399;">a</span><span style="color: #333399;">)</span></i></b><b><span style="color: #333399;">: </span></b><span style="color: #333399;">Definido por el tubo vertical con la horizontal.
Nos define la forma de pedalear y cómo podemos situarnos sobre los pedales.</span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Ángulo dirección</span><span style="color: #333399;"> <i>(</i></span><i><span style="color: #333399;">b</span><span style="color: #333399;">): </span></i></b><span style="color: #333399;">El ángulo de tubo de
dirección con la vertical nos da el comportamiento de la bici: cuanto más cerrado,
la dirección será más directa y nervios. Esta medida está relacionada también
con el rake “</span><i style="color: #333399;">alcance de la horquilla</i><span style="color: #333399;">”, distancia que separa la puntera
del eje longitudinal de la barra de la horquilla.</span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Longitud de vainas: </span></b><span style="color: #333399;">Influye sobre la capacidad de aceleración.<o:p></o:p></span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Distancia entre
ejes<i> (base)</i>: </span></b><span style="color: #333399;">Afecta a la estabilidad y maniobrabilidad
del conjunto.<o:p></o:p></span></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-F2Sfju7GMAQ/Tyq5Ty9LYQI/AAAAAAAADOI/Ta4q55HKv_s/s1600/sillin+alineacion.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><img border="0" src="http://2.bp.blogspot.com/-F2Sfju7GMAQ/Tyq5Ty9LYQI/AAAAAAAADOI/Ta4q55HKv_s/s1600/sillin+alineacion.jpg" height="309" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: blue; font-family: Verdana, sans-serif;"><span style="background-color: #eeeeee; font-size: x-small;"><i>Un ligero desvio del sillin, con un máximo segun la imagen, puede ayudar a mantener una posicon mas tumbada, muy recomendable para crono o triatletas</i></span></span></td></tr>
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><b>Distancia sillin eje pedalier <i>(S)</i>:</b> para una primera aproximación se utilza el valor resultante de S= <i>Altura entrepierna x 0,885 (+- 1,5cm). </i>Para un ajuste fino se busca que el angulo de la rodilla tenga un valor entre 145º a 150º</span></div>
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><b>Retraso Sillin <i>(R)</i>:</b> Distancia entre punta sillin y vertical eje pedalier. Determina la forma de pedalear. Desde encima del eje (posición triatletas) hasta retraso amplio (cicloturistas de gran fondo). Generalmente se busca que la vertical que pasa por la rodilla del ciclista, con las bielas paralelas al suelo, no sobrepase el eje del pedal.</span></div>
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<i><span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">La mayoría
fabricantes ajusta sus medidas de centro a centro de cada uno de los tubos.
Aunque algunos miden de extremo a extremo, este termino debemos tenerlo en
cuenta a la hora de comparar<o:p></o:p></span></i></div>
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<i><span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><br /></span></i></div>
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<b><span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">Ajustes personales:<o:p></o:p></span></b></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Potencia</span></b><span style="color: #333399;">: Nos permite adaptar la distancia al manillar,
lo cual influye sobre el comportamiento de la dirección. Dependiendo del modelo cambaira la longitud y angulación<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-wsTQdMffhgU/UuxTxt75CHI/AAAAAAAAD90/ZvFUq_7I6GI/s1600/ajuste+posicion+manetas+manillar+ctra.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-wsTQdMffhgU/UuxTxt75CHI/AAAAAAAAD90/ZvFUq_7I6GI/s1600/ajuste+posicion+manetas+manillar+ctra.jpg" height="177" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: blue;"><span style="background-color: #eeeeee;"><i>Posición manetas freno/cambio</i></span></span></td></tr>
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<o:p></o:p></span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Manillar</span></b><span style="color: #333399;">: Anchura depende de la ancho de hombros y
forma, dependiendo de las necesidades especialidad prácticada y preferencias
particulares de cada ciclista. En MTB se usa manillar recto totalmente plano o de doble altura. En carretera<i> "manillar doble curva"</i> con la relación entre estas diferente, contrareloj manillar base y acople o un conjunto de ambos.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-1FiM0cgcYlU/UuxGfaujx4I/AAAAAAAAD9Q/uxre60Sx4LI/s1600/curvas+manillar+ctra.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-1FiM0cgcYlU/UuxGfaujx4I/AAAAAAAAD9Q/uxre60Sx4LI/s1600/curvas+manillar+ctra.jpg" height="331" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: blue;"><i style="background-color: #eeeeee;">Tipos curvas manillar carretera</i></span></td></tr>
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<o:p></o:p></span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Tija</span></b><span style="color: #333399;">: Conecta el sillín al cuadro, permitiendo
obtener la longitud exacta entre este y los pedales<o:p></o:p></span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Bielas</span></b><span style="color: #333399;">: Su longitud influye en la frecuencia y en la
transmisión de fuerza. La medida depende de la de nuestra pierna. Y sobre todo
de la relación entre las longitudes del fémur y del total de la pierna.</span></span><br />
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><a href="http://2.bp.blogspot.com/-OrjE1b2Hohw/UuxSSK-T-DI/AAAAAAAAD9s/85j7eO2GTUk/s1600/PLATOS+OVALES+SOLO.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-OrjE1b2Hohw/UuxSSK-T-DI/AAAAAAAAD9s/85j7eO2GTUk/s1600/PLATOS+OVALES+SOLO.jpg" height="186" width="200" /></a></span></div>
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><span style="color: #333399;">Sillín</span></b><span style="color: #333399;">: Los raíles permiten ajustar horizontalmente la
posición. El sillin se debe colocar pefectamente paralelo al suelo. Si nuestras cotas son adecuadas no deberiamos tener problemas para apoyarnos en el tercio trasero del silllin. Hay que elegir un sillin adecuado en forma y tamaño a la exigencia de nuestros recorridos y que se adapte a nuestra anatomia.<o:p></o:p></span></span></div>
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<a href="http://3.bp.blogspot.com/-oB4t2tcPda8/UuxfHORqkhI/AAAAAAAAD-M/4YQEfJaiELE/s1600/ciclistas+en+parque.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><img border="0" src="http://3.bp.blogspot.com/-oB4t2tcPda8/UuxfHORqkhI/AAAAAAAAD-M/4YQEfJaiELE/s1600/ciclistas+en+parque.JPG" height="240" width="320" /></span></a></div>
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">Conseguir una posición adecuada dependera de
conocer nuestras medidas y ajustarlas adecuadamente a nuestra bicicleta, que lógicamente
deberemos elegir la talla que mejor se adapte a nosotros. Hoy en día existen
varias franquicias, webs, programas informáticos que utilizados por personal
cualificado nos pueden facilitar una posición optimizada.<o:p></o:p></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-y_X5VqgE-NQ/UoOpbf9MHsI/AAAAAAAADt8/OTzSzfu1Ow4/w497-h468-no/bici+tri+medidas+ideales.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><img border="0" src="http://2.bp.blogspot.com/-y_X5VqgE-NQ/UoOpbf9MHsI/AAAAAAAADt8/OTzSzfu1Ow4/w497-h468-no/bici+tri+medidas+ideales.jpg" height="375" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: blue; font-family: Verdana, sans-serif;"><span style="background-color: #eeeeee; font-size: x-small;"><i>Mis medidas según medición biomecánica</i></span></span></td></tr>
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<span style="color: #333399; font-family: Verdana;"><span style="font-size: large;"><u>EJECUCIÓN TÉCNICA</u></span></span><span style="color: #333399; font-family: Verdana; font-size: 10.0pt; mso-bidi-font-family: Tahoma; mso-no-proof: no;"><o:p></o:p></span></div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-ItG0XD9SV94/Uuw6_HVqgnI/AAAAAAAAD8E/B_03XhMh5oQ/s1600/pedaleo.gif" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="http://3.bp.blogspot.com/-ItG0XD9SV94/Uuw6_HVqgnI/AAAAAAAAD8E/B_03XhMh5oQ/s1600/pedaleo.gif" height="200" width="198" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: blue; font-family: Times, Times New Roman, serif;"><span style="background-color: #eeeeee;"><i>En cicloturismo se usa posición mas erguida</i></span></span></td></tr>
</tbody></table>
<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">La transmisión de fuerza se realiza a través del
pedal, que debe ser adecuado a la modalidad que estemos realizando lo mismo que
la zapatilla. Actualmente la unión zapatilla/pedal se establece a través de
algún sistema automático que permite que sea sólida, rígida y segura. La suela
ha de ser rígida pero cómoda.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">El punto con el que debemos ejercer la fuerza es
la línea que une los metatarsos del pie. Esa zona es la que debe coincidir con
el eje del pedal. Por lo que es importante un correcto posicionamiento de la cala
sobre la suela de la zapatilla. El pie debe quedar además paralelo al
movimiento, por lo que la cala además debe posicionarse adecuadamente de forma
longitudinal, no permitiendo que pedaleemos con los talones hacia dentro o
hacia fuera. Todos los puntos de giro: cadera, rodillo y tobillo deben estar
situados en el mismo plano vertical, eso evita molestias y/o, mejorando la
eficacia.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-xsZX8uEfKUI/UuWhFV__41I/AAAAAAAAJAQ/0Q9MF8N0yNw/w735-h552-no/IGORRE_-david.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><img border="0" src="http://1.bp.blogspot.com/-xsZX8uEfKUI/UuWhFV__41I/AAAAAAAAJAQ/0Q9MF8N0yNw/w735-h552-no/IGORRE_-david.jpg" height="150" width="200" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="background-color: #eeeeee; color: blue; font-family: Verdana, sans-serif; font-size: x-small;">A mayores dificultades técnicas externas, <br />mayor importancia cobra una correcta<br /> ejecución </span></i></td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"><br /></span>
<span style="color: #333399;">Cuando pedaleamos la primera intención es empujar
hacia abajo, y solo en una pequeña porción de la fase descendente, así
desaprovechemos mucha energía. Además hay una tendencia a pedalear con la
puntera del pie excesivamente baja. Debemos procurar pedalear con un gesto <i>“mas
redondo”</i>, para aprovechar en lo posible el recorrido del pedal.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">Para eso, intentaremos mover el pie con la
planta paralelo al suelo; la forma de la suela de la mayoría de las zapatillas
permiten mantener el talón ligeramente más elevado que la puntera. Es importante
mantener una cadencia (ritmo de pedaleo, pedaladas por minuto…) que nos permita
tener control sobre el gesto, <i><u>además de no “tirar” del pie en la fase ascendente</u>,
eso</i> provoca un incremento de tensión extra sobre la musculatura y acaba provocando
lesiones. <i><u>Pedalear Redondo no significa, tener que hacer fuerza en los
360ª de cada giro<o:p></o:p></u></i></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://4.bp.blogspot.com/-AAGSDTfi-xM/UuxEXp0YDCI/AAAAAAAAD88/cuzK7Nru9S8/s1600/caja.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"></span></a><span style="color: #333399; font-family: Verdana;"><span style="font-size: large;"><u>¿CÓMO PEDALEAR ?</u></span><span style="font-size: 11pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">La acción debe asemejarse al pie dibujando el
contorno de una caja:<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-AAGSDTfi-xM/UuxEXp0YDCI/AAAAAAAAD88/cuzK7Nru9S8/s1600/caja.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><img border="0" src="http://4.bp.blogspot.com/-AAGSDTfi-xM/UuxEXp0YDCI/AAAAAAAAD88/cuzK7Nru9S8/s1600/caja.jpg" height="163" width="200" /></span></a></div>
<ol start="1" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-autospace: none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Empujando horizontalmente en la parte superior.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-autospace: none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Hacia abajo.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-autospace: none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Hacia detrás.<div class="separator" style="clear: both; text-align: center;">
</div>
<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-autospace: none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><b><i><u style="background-color: #ffe599;">La fase ascendente no se realiza esfuerzo</u></i></b>.<o:p></o:p></span></li>
</ol>
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<span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;">Si asemejamos el circulo a un reloj, ejerceremos
fuerza desde <i>“pasadas las 11 hasta algo antes de las 7</i>”. La fase donde
se realiza la mayoria del esfuerzo está entre <i>“la 1 y las 5”</i>.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: #333399;"><u style="font-family: Verdana;"><span style="font-size: large;">EJERCICIOS MEJORA TÉCNICA DE PEDALEO</span></u><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;">Para asimilar el gesto correcto y llegar a realizarlo
de una forma automática e inconsciente, podemos realizar diferentes ejercicios
aislando partes concretas del gesto, que nos ayudarán a automatizarlo.</span><span style="color: #333399;"> </span></span><br />
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><br /></span></div>
<ul style="margin-top: 0cm;" type="circle">
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt; text-autospace: none;"><b><span style="font-family: Verdana, sans-serif; font-size: x-small;">PEDALEO CAJA:<o:p></o:p></span></b></li>
</ul>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"> </span><!--[endif]--><span dir="LTR"><span style="color: #333399;">Realizado con cadencia baja y desarrollo,
consiste en pedalear marcando de forma exagerada los laterales de la <b><i>“caja”</i></b>. Como si dibujaramos de forma imaginaria los
bordes de la caja con el eje del pedal.<o:p></o:p></span></span></span></div>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"> </span><!--[endif]--><span dir="LTR"><span style="color: #333399;">Haremos de 6 a 10 x 1:30 a 3’ alternando
periodos de 30” a 1’ con cada pie + 30 a 45 s pedaleando normal. La fase de
pedaleo normal podemos realizarla con cadencia alta y desarrollo fácil o bien
manteniendo el desarrollo fuerte.</span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Zlw7yM3eYKI/U_YLA6FAmpI/AAAAAAAAEOE/iaAlzBwJ778/s1600/TECNICA-PEDALEO-CAJA.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Zlw7yM3eYKI/U_YLA6FAmpI/AAAAAAAAEOE/iaAlzBwJ778/s1600/TECNICA-PEDALEO-CAJA.gif" height="292" width="320" /></a></div>
<div style="text-align: center;">
<i><span style="background-color: #eeeeee; color: blue; font-family: Verdana, sans-serif; font-size: x-small;">Pedaleo CAJA</span></i>
</div>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<span dir="LTR"><span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><br /></span></span></div>
<ul style="margin-top: 0cm;" type="circle">
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt; text-autospace: none;"><b><span style="font-family: Verdana, sans-serif; font-size: x-small;">PEDALEO REDONDO:<o:p></o:p></span></b></li>
</ul>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"> </span><!--[endif]--><span dir="LTR"><span style="color: #333399;">Similar a pedaleo caja, pero sin marcar tanto,
asemejándose a pedaleo normal. Se realiza con un desarrollo medio que nos haga
mantener un mínimo de tensión durante la ejecución.<o:p></o:p></span></span></span></div>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<span dir="LTR"><span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><br /></span></span></div>
<ul style="margin-top: 0cm;" type="circle">
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt; text-autospace: none;"><b><span style="font-family: Verdana, sans-serif; font-size: x-small;">PEDALEO PUNTA: <o:p></o:p></span></b></li>
</ul>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"> </span><!--[endif]--><span dir="LTR"><span style="color: #333399;">Mantener la punta del pie hacia el suelo
durante la ejecución</span></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-7eVIQBOUljA/Uuw69ewNAPI/AAAAAAAAD7w/YlYHmGZ7m8w/s1600/TCA-PEDALEO-PUNTA.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><img border="0" src="http://4.bp.blogspot.com/-7eVIQBOUljA/Uuw69ewNAPI/AAAAAAAAD7w/YlYHmGZ7m8w/s1600/TCA-PEDALEO-PUNTA.gif" height="291" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="background-color: #eeeeee; color: blue; font-family: Verdana, sans-serif; font-size: x-small;">Pedaleo PUNTA</span></i></td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><o:p></o:p><br /></span>
<br />
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<span dir="LTR"><span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><br /></span></span></div>
<ul style="margin-top: 0cm;" type="circle">
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt; text-autospace: none;"><b><span style="font-family: Verdana, sans-serif; font-size: x-small;">PEDALEO TALÓN:<o:p></o:p></span></b></li>
</ul>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"> </span><!--[endif]--><span dir="LTR"><span style="color: #333399;">Tirar del talon para que vaya más bajo
que el pedal, sobre todo en el tramo entre las 5 y las 8</span></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-2h8UGvYrzjw/Uuw68ITzuQI/AAAAAAAAD7k/e8-GLvXozxM/s1600/TCA-PEDALEO-TALON.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><img border="0" src="http://1.bp.blogspot.com/-2h8UGvYrzjw/Uuw68ITzuQI/AAAAAAAAD7k/e8-GLvXozxM/s1600/TCA-PEDALEO-TALON.gif" height="292" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="background-color: #eeeeee; color: blue; font-family: Verdana, sans-serif; font-size: x-small;">Pedaleo TALÓN</span></i></td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><o:p></o:p><br /></span>
<br />
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><br /></span></div>
<ul style="margin-top: 0cm;" type="circle">
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt; text-autospace: none;"><b><span style="font-family: Verdana, sans-serif; font-size: x-small;">PEDALEO PARALELO<o:p></o:p></span></b></li>
</ul>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"> </span><!--[endif]--><span dir="LTR"><span style="color: #333399;">Con desarrollo medio, mantenemos el pie
paralelo al suelo durante todo el ciclo de pedaleo. Alternamos periodos de 30”
a 1’ con el mismo tiempo de pedaleo normal.<o:p></o:p></span></span></span></div>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<span dir="LTR"><span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><br /></span></span></div>
<ul style="margin-top: 0cm;" type="circle">
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt; text-autospace: none;"><b><span style="font-family: Verdana, sans-serif; font-size: x-small;">PEDALEO GARRA<o:p></o:p></span></b></li>
</ul>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"> </span><!--[endif]--><span dir="LTR"><span style="color: #333399;">Con desarrollo duro, durante la fase descendente
giramos la puntera hacia delante, en una acción similar a “<i>intentar arañar
el suelo”. </i>En cada minuto hacemos 10 a 15” del ejercicio y el resto pedaleamos
normal</span></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-sPsoryqM9lM/Uuw69mfMNdI/AAAAAAAAD70/DaDVwQL48JM/s1600/TECNICA-PEDALEO-GARRA.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><img border="0" src="http://2.bp.blogspot.com/-sPsoryqM9lM/Uuw69mfMNdI/AAAAAAAAD70/DaDVwQL48JM/s1600/TECNICA-PEDALEO-GARRA.gif" height="291" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span style="background-color: #eeeeee; color: blue; font-family: Verdana, sans-serif; font-size: x-small;">Pedaleo GARRA</span></i></td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><br /></span>
<br />
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l0 level2 lfo2; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<span dir="LTR"><span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><br /></span></span></div>
</div>
<ul style="margin-top: 0cm;" type="circle">
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt; text-autospace: none;"><b><span style="font-family: Verdana, sans-serif; font-size: x-small;">ARRANCADA CADENCIA<o:p></o:p></span></b></li>
</ul>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l1 level2 lfo3; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"> </span><!--[endif]--><span dir="LTR"><span style="color: #333399;">2’ los 10 a 20” iniciales intentamos llegar
a máxima cadencia con un desarrollo medio a fácil, iniciamos con una cierta
inercia. El tiempo restante pedaleo redondo cómodo.<o:p></o:p></span></span></span><br />
<span dir="LTR"><span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><br /></span></span></div>
<ul style="margin-top: 0cm;" type="circle">
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt; text-autospace: none;"><b><span style="font-family: Verdana, sans-serif; font-size: x-small;">PEDALEO A 1 PIERNA<o:p></o:p></span></b></li>
</ul>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l1 level2 lfo3; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"> </span><!--[endif]--><span dir="LTR"><span style="color: #333399;">6 a 12 manteniendo la tension y acción de
pedaleo sólo con una pierna, la otra sólo acompaña el movimiento. Se alterna 30”
con cada pierna seguido de 1’ pedaleo redondo.<o:p></o:p></span></span></span><br />
<span dir="LTR"><span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><br /></span></span></div>
<ul style="margin-top: 0cm;" type="circle">
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt; text-autospace: none;"><b><span style="font-family: Verdana, sans-serif; font-size: x-small;">JUEGOS DE CADENCIA<o:p></o:p></span></b></li>
</ul>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l1 level2 lfo3; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"> </span><!--[endif]--><span dir="LTR"><span style="color: #333399;">Alternar secuencias de entre 3 y 5 min variando
la cadencia y el desarrollo.<o:p></o:p></span></span></span><br />
<span dir="LTR"><span style="color: #333399; font-family: Verdana, sans-serif; font-size: x-small;"><br /></span></span></div>
<ul style="margin-top: 0cm;" type="circle">
<li class="MsoNormal" style="color: #333399; mso-layout-grid-align: none; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt; text-autospace: none;"><b><span style="font-family: Verdana, sans-serif; font-size: x-small;">CUESTAS ALTERNAS<o:p></o:p></span></b></li>
</ul>
<div class="MsoNormal" style="margin-left: 72.0pt; mso-layout-grid-align: none; mso-list: l1 level2 lfo3; tab-stops: list 72.0pt; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #333399;"> </span><!--[endif]--></span><span dir="LTR"><span style="color: #333399;"><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">8 a 12 cuestas con pendiente variable, alternamos
subir sentado y de pie, y variando cadencia. Cada repetición nos llevará de 3 a
5’, recuperamos al bajar la cuesta dejándonos ir. Cada 4 repeticiones añadimos 2
a 3 minutos rodando fácil antes de afrontar la siguiente.</span><span style="font-family: Verdana;"><o:p></o:p></span></span></span></span></div>
<span style="font-family: Tahoma; font-size: 10.0pt; mso-ansi-language: ES; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: ES;"><br clear="all" style="page-break-before: always;" />
</span>
<br />
<div class="MsoNormal">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: large;"><u>CÓMO Y CUÁNDO REALIZAR LOS EJERCICIOS</u></span><span style="font-family: Verdana; font-size: 11pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<a href="http://2.bp.blogspot.com/NPSHMlV4y22ItjUpDKT9Ea4gAY-ZQSoZl2C7jT3LYQU=w260-h187-p-no" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/NPSHMlV4y22ItjUpDKT9Ea4gAY-ZQSoZl2C7jT3LYQU=w260-h187-p-no" height="228" width="320" /></a><span style="color: #333399; font-family: Verdana; font-size: x-small;">Los ejercicios de técnica son ideales: para
incorporarlos en sesiones de rodillo, en inicios de temporada como sesiones
especificas y también nos pueden valer para amenizarlas. En periodo base se
realizan sobre la bici, buscando un terreno sin circulación y perfil cómodo, y
lo realizaremos después de un calentamiento de unos 30’. A continuación escogemos
3 ó 4 ejercicios, para finalizar siempre con 4 a 5 sprints de unos 200 a 300m
con 2 a 3 minutos de recuperación.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Verdana; font-size: x-small;">También es recomendable incluir algunos
ejercicios como parte final del calentamiento en las sesines que programemos series
ya sea en forma de Repeticiones o Intervalos. En este último caso escogeremos 3
o 4 ejercicios realizando 2 a 3 repeticiones de cada uno, finalizando con algún
sprint progresivo.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"><span style="color: #333399; font-family: Verdana;"><br /></span>
<span style="color: #333399; font-family: Verdana;"><b><u>EJEMPLOS DE SESIONES PARA EL TRABAJO DE TÉCNICA</u></b><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Verdana; font-size: x-small;">NOMENCLATURA<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 35.4pt; mso-layout-grid-align: none; text-autospace: none;">
<span style="font-size: x-small;"><b><span style="color: #333399;"><i><span style="font-family: Times, Times New Roman, serif;">KBd</span></i><span style="font-family: Verdana;">: </span></span></b><span style="color: #333399; font-family: Verdana;">desarrollo ideal para mantener cómodamente
cadencia 85 a 90rpm<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 35.4pt; mso-layout-grid-align: none; text-autospace: none;">
<span style="font-size: x-small;"><b><span style="color: #333399;"><i><span style="font-family: Times, Times New Roman, serif;">KB+</span></i><span style="font-family: Verdana;">: </span></span></b><span style="color: #333399; font-family: Verdana;">desarrollo mas suave (1 o 2 dientes mas) que KBd<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 35.4pt; mso-layout-grid-align: none; text-autospace: none;">
<span style="font-size: x-small;"><b><span style="color: #333399; font-family: Times, Times New Roman, serif;"><i>KB-</i> </span><span style="color: #333399; font-family: Verdana;">: </span></b><span style="color: #333399; font-family: Verdana;">desarrollo (atrancado) (1 o 2 dientes menos) que
KBd<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 35.4pt; mso-layout-grid-align: none; text-autospace: none;">
<span style="font-size: x-small;"><b><span style="color: #333399;"><i><span style="font-family: Times, Times New Roman, serif;">WU:</span></i> </span></b><span style="color: #333399; font-family: Verdana;">Calentamiento<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 35.4pt; mso-layout-grid-align: none; text-autospace: none;">
<span style="font-size: x-small;"><b><span style="color: #333399; font-family: Times, Times New Roman, serif;">W</span><span style="color: #333399; font-family: Verdana;">: </span></b><span style="color: #333399; font-family: Verdana;">Parte principal<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 35.4pt; mso-layout-grid-align: none; text-autospace: none;">
<span style="font-size: x-small;"><b><span style="color: #333399; font-family: Times, Times New Roman, serif;"><i>CD:</i></span><span style="color: #333399; font-family: Verdana;"> </span></b><span style="color: #333399; font-family: Verdana;">Soltar vuelta a la calma<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 35.4pt; mso-layout-grid-align: none; text-autospace: none;">
<span style="color: #333399; font-family: Verdana;"><span style="font-size: x-small;">La barra (<b><i>/</i></b>) indica
periodo recuperación<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: 35.4pt; mso-layout-grid-align: none; text-autospace: none;">
<span style="color: #333399; font-family: Verdana; font-size: 10.0pt; mso-bidi-font-family: Tahoma; mso-no-proof: no;"><br /></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 480; width: 100%px;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0; page-break-inside: avoid;">
<td rowspan="3" style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 17.68%;" width="17%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><b><span style="color: #333399;">S1</span></b><span style="color: #333399;"> </span><b><i><sup><span style="color: #333399;">(1)</span></sup></i></b><sup><span style="color: #333399;"><o:p></o:p></span></sup></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">wu<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">5’ suave</span><b><span style="color: #333399;"><o:p></o:p></span></b></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">w<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">4x(30” </span><b><span style="color: #333399;">caja </span></b><span style="color: #333399;">izda+
30” </span><b><span style="color: #333399;">caja </span></b><span style="color: #333399;">dcha +30” fácil)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">3’ KBd<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">4x2’(10” </span><b><span style="color: #333399;">arrancada potencia </span></b><span style="color: #333399;">KB+ +1:50KBd)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">4x2’(10” </span><b><span style="color: #333399;">arrancada cadencia </span></b><span style="color: #333399;">KB+ +1:50KBd)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">3’ KBd<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">4x (20” </span><b><span style="color: #333399;">sprint </span></b><span style="color: #333399;">sentado
KBd + 10” </span><b><span style="color: #333399;">sprint de
pie </span></b><span style="color: #333399;">KB-)/2’ Kbd<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">cd<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span lang="PT-BR" style="color: #333399;">10’ sve</span><b><span style="color: #333399;"><o:p></o:p></span></b></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3; page-break-inside: avoid;">
<td rowspan="3" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 17.68%;" width="17%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><b><span style="color: #333399;">S2 </span></b><b><i><sup><span style="color: #333399;">(1)</span></sup></i></b><span style="color: #333399;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">wu<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span lang="PT-BR" style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">10’
suave<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span lang="PT-BR" style="color: #333399;">3x1’(40”KB+
+20”KBD)</span><b><span lang="PT-BR" style="color: #333399;"><o:p></o:p></span></b></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">w<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">5x( 30” KB- </span><b><span style="color: #333399;">PNA izda</span></b><span style="color: #333399;">+
30” KB- </span><b><span style="color: #333399;">PNA dcha </span></b><span style="color: #333399;">+ 1’KB+)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">4x(1’ KBd </span><b><span style="color: #333399;">pedalear empujando solo entre las “</span></b><b><i><span style="color: #333399;">10 y 3” </span></i></b><span style="color: #333399;">+ 1’KB+)</span><b><span style="color: #333399;"><o:p></o:p></span></b></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">cd<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span lang="PT-BR" style="color: #333399;">10’ sve</span><b><span style="color: #333399;"><o:p></o:p></span></b></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6; page-break-inside: avoid;">
<td rowspan="3" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 17.68%;" width="17%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><b><span style="color: #333399;">S3 </span></b><b><i><sup><span style="color: #333399;">(1)</span></sup></i></b><span style="color: #333399;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">wu<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span lang="PT-BR" style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">10’
suave<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span lang="PT-BR" style="color: #333399;">3x1’(40”KB+
+20”KBv)</span><b><span lang="PT-BR" style="color: #333399;"><o:p></o:p></span></b></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">w<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">6 a 8 x5’<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">Pares: KBd </span><b><span style="color: #333399;">Garra<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">Impares: Kb- pedalear </span><b><span style="color: #333399;">Redondo </span></b><span style="color: #333399;">fijándose posición </span><b><span style="color: #333399;">paralelo </span></b><span style="color: #333399;">talón (tirar y empujar)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><br /></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">cd<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span lang="PT-BR" style="color: #333399;">15’
suave</span><b><span style="color: #333399;"><o:p></o:p></span></b></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9; page-break-inside: avoid;">
<td rowspan="3" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 17.68%;" width="17%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><b><span style="color: #333399;">S4 </span></b><b><i><sup><span style="color: #333399;">(1)</span></sup></i></b><span style="color: #333399;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">wu<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span lang="PT-BR" style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">10’
suave<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span lang="PT-BR" style="color: #333399;">2 x 2’ </span><b><span lang="PT-BR" style="color: #333399;">arrancada
cadencia<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span lang="PT-BR" style="color: #333399;">2x2’ </span><b><span lang="PT-BR" style="color: #333399;">arrancada
potencia<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><br /></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 10; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">w<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><b><span style="color: #333399;">Intervalos juego cadencia </span></b><span style="color: #333399;">de 6,5,4,3,2,1 min /1’ fácil<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">6-4-2 min: durante tiempo intervalo 30” KB+
sentado + 30” KB- de pie<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">5-3-1 min: “ “ “ 30” KB- sentado + 30” KBd de
pie<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="DE" style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">5’KBd<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="DE" style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">6x(20”
sprint sentado + 10” sprint de pie) /3’KB+<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><br /></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 11; mso-yfti-lastrow: yes; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">cd<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="font-size: x-small;"><span style="color: #333399; font-family: Georgia, Times New Roman, serif;">15’ suave</span><b><span style="color: #333399; font-family: Verdana;"><o:p></o:p></span></b></span></div>
</td>
</tr>
</tbody></table>
<br />
<div>
<div class="MsoNormal">
<i><sup><span style="color: #333399;">(1)</span></sup></i><span style="color: #333399; font-family: Verdana; font-size: 16.0pt; mso-bidi-font-family: AkzidenzGroteskBE-Super; mso-bidi-font-size: 14.0pt; mso-no-proof: no;"> </span><i><span style="color: #333399; font-family: Verdana; font-size: xx-small;">Los tiempos reflejados son para rodillo. Si lo
ejecutamos sobre la bici alargamos la parte de calentamiento (wu) hasta los 30’
y la de soltar (cd) hasta completar el tiempo total que deseemos realizar ese
día.</span></i><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<i><span style="color: #333399; font-family: Verdana; font-size: 10.0pt; mso-bidi-font-family: ZurichBT-Italic; mso-no-proof: no;"><a href="http://3.bp.blogspot.com/-YPlQEuiMvV4/UuxfF9SrB5I/AAAAAAAAD-E/y9opb8qD8uU/s1600/DUATLON+CROS+CPTO+ESPA%C3%91A+2013+MTB.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" src="http://3.bp.blogspot.com/-YPlQEuiMvV4/UuxfF9SrB5I/AAAAAAAAD-E/y9opb8qD8uU/s1600/DUATLON+CROS+CPTO+ESPA%C3%91A+2013+MTB.jpg" height="300" title="" width="400" /></a></span></i></div>
<span style="color: #333399; font-family: Verdana; font-size: 10.0pt; mso-bidi-font-family: AkzidenzGroteskBE-Super; mso-no-proof: no;"><o:p></o:p></span></div>
<div class="MsoNormal">
<i><span style="color: #333399; font-family: Verdana; font-size: 10.0pt; mso-bidi-font-family: ZurichBT-Italic; mso-no-proof: no;"><br /></span></i></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 480; width: 100%px;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0; page-break-inside: avoid;">
<td rowspan="3" style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 17.68%;" width="17%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<b><span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #333399;">Sesi</span><span style="color: #333399; font-size: x-small;">on
Cuestas Alternas<o:p></o:p></span></span></b></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">wu<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">20’ suave<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">2 x 2’ </span><b><span style="color: #333399;">arrancada cadencia </span></b><span style="color: #333399;">+ 2x2’ </span><b><span style="color: #333399;">arrancada
potencia<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">5’ rodar<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">3x (30” </span><b><span style="color: #333399;">PNA izda </span></b><span style="color: #333399;">+ 30” </span><b><span style="color: #333399;">PNA
dcha </span></b><span style="color: #333399;">+ 30” </span><b><span style="color: #333399;">paralelo </span></b><span style="color: #333399;">+ 30” KB+)/2’ facil<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">5’ rodar<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">4x 200m sprint progresivo/ 2’ rodar<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><br /></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">w<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">4 x CUESTA con al menos 1 cambio de pendiente.
Realizamos la parte mas<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">suave sentado KB+ </span><b><span style="color: #333399;">redondo </span></b><span style="color: #333399;">+ la parte dura de pie KB- </span><b><span style="color: #333399;">paralelo / </span></b><span style="color: #333399;">bajar<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">dejándonos caer<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">5’ suave<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">Repetimos otra vez las cuestas<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">10’ fácil<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">4x cuesta corta y muy repinada ( 15 a 20”)
subir de pie KB+ trabajando la<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">cadencia al máximo<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><br /></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2; mso-yfti-lastrow: yes; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">cd<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">Rodar cómodo hasta completar tiempo objetivo</span><b><span style="color: #333399;"><o:p></o:p></span></b></span></div>
</td>
</tr>
</tbody></table>
</div>
<div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 480; width: 100%px;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0; page-break-inside: avoid;">
<td rowspan="3" style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 17.68%;" width="17%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<b><span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">calentamiento antes de una sesión Series, incorporando<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<b><span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">ejercicios
de técnica<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><br /></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">wu<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">20’ suave<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">2 x 2’ </span><b><span style="color: #333399;">arrancada cadencia </span></b><span style="color: #333399;">+ 2x2’ </span><b><span style="color: #333399;">arrancada
potencia<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">10’ rodar<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">3x (30” </span><b><span style="color: #333399;">Caja </span></b><span style="color: #333399;">con
las 2 pnas conjunta + 30” KB+ + 30” </span><b><span style="color: #333399;">paralelo </span></b><span style="color: #333399;">+ 1:30 rodar)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">5’ rodar<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">4x 200m sprint progresivo/ 2’ rodar<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">w<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><span style="color: #333399;">Sesión Repeticiones, series, o Intervalos
programada</span><b><span style="color: #333399;"><o:p></o:p></span></b></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2; mso-yfti-lastrow: yes; page-break-inside: avoid;">
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 10.04%;" width="10%"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; text-align: center; text-autospace: none;">
<span style="color: #333399; font-family: Georgia, Times New Roman, serif; font-size: x-small;">cd<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 72.28%;" width="72%"><div class="MsoNormal">
<span style="color: #333399;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">Rodar cómodo hasta completar tiempo total de
la sesion</span><span style="font-family: Verdana; font-size: 10pt;"><o:p></o:p></span></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
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<b><i><span style="color: #333399; font-family: Verdana; font-size: 10.0pt; mso-bidi-font-family: ZurichBT-BoldItalic; mso-no-proof: no;">Notas: </span></i></b><i><span style="color: #333399; font-family: Verdana; font-size: 10.0pt; mso-bidi-font-family: ZurichBT-Italic; mso-no-proof: no;"><o:p></o:p></span></i></div>
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<i><span style="color: #333399; font-family: Verdana; font-size: xx-small;">Tiempos e intensidades son a modo de ejemplo,
teniendo en cuenta un nivel medio de forma física. Siempre deberemos adaptarlos
a nuestro momento de forma. Las secuencias son solo ejemplos y se pueden variar
con otras combinaciones de ejercicios</span></i><span style="color: #333399; font-family: Verdana; font-size: 10.0pt; mso-bidi-font-family: Tahoma; mso-no-proof: no;"><o:p></o:p></span></div>
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Si tenemos los ejercicio típicos es probable que nos aburramos y dejemos de lado el hacer estos ejercicios.<br />
A continuación se muestran unos ejercicios diferentes que complementan y varían los ofrecidos en la entrega anterior y la correspondiente al trabajo de <i><b><a href="http://140punto6.blogspot.com.es/2010/11/core-training.html">CORE</a></b></i><br />
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<i><span style="font-size: large;"><u>EJERCICIOS</u></span></i><br />
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<i>Realizar 10 a 12 repeticiones de cada ejercicio. Y 15 a 20 s los estáticos. Repetir 2 a 3 veces. Recuperar bien, haciendo los ejercicios sin fatiga</i><br />
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<i>PEDALEO:</i> apoyado brazos movimiento alterno-circular piernas, símil pedaleo<br />
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<i>EXTENSIÓN LUMBAR BANCO:</i> No pasar horizontal, bajar y subir controlado. Ligera hiperextensión final<br />
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<i>TWIST MASON:</i> Fijar bien el tronco y realizar giros hombros a llevar manos al lado. Se puede usar peso ligero</div>
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<i>ELEVACIÓN PIERNAS SILLA ROMANA</i></div>
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<i>PLANCHA HORIZONTAL</i><br />
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<i>PLANCHA LATERAL EXTENDIENDO BRAZO</i><br />
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<i>PLANCHA CRUCE BRAZOS</i>: Cruzar brazo por debajo tronco a tocar lo mas lejos posible en lado contrario</div>
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<i>PERRITO:</i> Extender pierna y brazo contrarios<br />
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<i>IN OUT: </i>Desde Sentado Encogimiento y Extensión simultaneo tronco y piernas semiflexión<br />
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<i>V FLIP: </i>Elevación Lateral simultanea en V Tronco y Piernas<br />
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<i>GLUTEO UP:</i> Elevación glúteo piernas extendidas</div>
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<i>CRUNCH CONTRACION: </i> Piernas flexionadas 90º, apoyadas <b>no bloqueadas</b></div>
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<i><br /></i>Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0Cáceres, España39.472068742935029 -6.417137331249932739.079802242935031 -7.0625843312499326 39.864335242935027 -5.7716903312499328tag:blogger.com,1999:blog-3635348927166937633.post-54523478246889289322013-10-27T18:09:00.001+01:002016-10-27T18:28:02.243+02:00ABDOMINALES y LUMBARES, merece la pena perder algún kilometro<div dir="ltr" style="text-align: left;" trbidi="on">
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Si hay algún ejercicio que todos están de acuerdo en sus beneficios pero que es el primero en olvidarse esos son los Abdominales (lumbares). En cierto modo también tienen una cierta aureola de ejercicio castigo; no es difícil ver, sobre todo en deportes equipo, a algún grupo entrenamiento "castigado" a hacer abdominales si algo ha salido mal o no lo han ejecutado según criterio del entrenador.</div>
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Es una zona implicada en la práctica totalidad de los movimientos, directamente o como estabilizador.</div>
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<li style="text-align: justify;">Nado: Ayuda a mantener una buena alineación horizontal y vertical de las piernas, mejorando el deslizamiento</li>
<li style="text-align: justify;">Bicicleta: Nos favorece el mantener una buena posición, sobre todo aerodinámica, y mejorar nuestra mecánica pedaleo sobre todo cuando se requiere una gran entrega de fuerza/potencia</li>
<li style="text-align: justify;">Correr: Estabiliza, evita la tendencia a "sentarnos" cuando vamos cansados</li>
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En muchas ocasiones el problema es el tiempo, cuando escasea es junto Estiramientos y Flexibilidad lo que primero que dejamos atrás.</div>
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Independientemente de la realización de un entrenamiento más especifico como el propuesto en <a href="http://140punto6.blogspot.com.es/2010/11/core-training.html" target="_blank"><b><i>CORE</i></b></a>. Aquí vamos a proponer una serie de ejercicios básicos que podemos incorporar y realizar bien como parte de calentamiento, como complemento después de una sesión de gimnasio o nado... Elegimos ejercicios variados con un total 8 a 10 series de 8 a 10 repeticiones cada una.</div>
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<tr><td style="text-align: center;"><a href="https://lh5.googleusercontent.com/VFEml7RCo4f8AFJD65Ekb3sfx6q0mU9gGs_034p4OIg=w406-h186-p-no" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Fotografía" border="0" class="Bea VLb" height="91" src="https://lh5.googleusercontent.com/VFEml7RCo4f8AFJD65Ekb3sfx6q0mU9gGs_034p4OIg=w406-h186-p-no" style="margin-top: 0px;" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Contracciones: no despegar lumbar suelo </td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/U913PHgLatNPNbH3BM4FiiSKm0AiNbn5umrt8fMwyAo=w291-h157-p-n" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="107" src="https://4.bp.blogspot.com/U913PHgLatNPNbH3BM4FiiSKm0AiNbn5umrt8fMwyAo=w291-h157-p-n" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Elevar glúteos</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/vSqc4GcJISWcEA7wOuNDqJuYJDi1oXw8r9kWoYL8WaU=w508-h157-p-no" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="61" src="https://1.bp.blogspot.com/vSqc4GcJISWcEA7wOuNDqJuYJDi1oXw8r9kWoYL8WaU=w508-h157-p-no" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Contracción alterna a tocar rodilla contraria</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/wFNb9FP01EFL6RDBBVwagVPpiSyUmlRj7omMn2TBce8=w422-h210-p-no" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="99" src="https://1.bp.blogspot.com/wFNb9FP01EFL6RDBBVwagVPpiSyUmlRj7omMn2TBce8=w422-h210-p-no" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Contracción lateral</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/Kq33Rr2wQHYQWJ1_RfH8ONm5OBVw6yyqJPGGAS-RDUA=w457-h210-p-no" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="91" src="https://1.bp.blogspot.com/Kq33Rr2wQHYQWJ1_RfH8ONm5OBVw6yyqJPGGAS-RDUA=w457-h210-p-no" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Extensión Lateral</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/4qwdgXEbg9KC3LeXgPnKksdHHXN_SjjoE9Y8Ad9-kl0=w406-h186-p-no" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" height="90" src="https://2.bp.blogspot.com/4qwdgXEbg9KC3LeXgPnKksdHHXN_SjjoE9Y8Ad9-kl0=w406-h186-p-no" title="" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Elevación alterna pierna brazo</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/tJ6864L-xjoyjUddwUmwDBoeat0v8t6JqR-frgnpZkA=w461-h157-p-no" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="65" src="https://1.bp.blogspot.com/tJ6864L-xjoyjUddwUmwDBoeat0v8t6JqR-frgnpZkA=w461-h157-p-no" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Elevación trasera pierna</td></tr>
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Planifiquemos un poco nuestro tiempo y en la mayoría de las ocasiones es preferible recortar algún kilómetro de nuestra sesión para invertirlo en estos ejercicios. Cuando vayamos al limite nos van a favorecer más</div>
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140.6http://www.blogger.com/profile/00873841768892990223noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-20538939455617073762013-10-24T20:49:00.000+02:002014-12-30T12:48:51.542+01:00QUE LA FUERZA NOS ACOMPAÑE<!--[if gte mso 9]><xml>
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<div class="MsoNormal" style="text-align: justify;">
<span style="color: black; font-family: Verdana;">La mayor parte del entrenamiento se enfoca </span><span style="color: black; font-family: Verdana;"><span style="color: black; font-family: Verdana;">principalmente </span>a desarrollar habilidades cardiovasculares. Esta claro
que la Resistencia, en sus diferentes variantes, es uno de las
principales habilidades en el ciclismo, running, triatlon, etc. Tenemos una cierta tendencia a enfocar los entrenamientos de una forma especifica a la especialidad que nos interesa.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="color: black; font-family: Verdana; font-size: 10.0pt;"><a href="http://4.bp.blogspot.com/-vYvwFHfwh7o/T9Emyz3qyRI/AAAAAAAADhY/0HUD_qNzQrs/s1600/sit-giros.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" src="http://4.bp.blogspot.com/-vYvwFHfwh7o/T9Emyz3qyRI/AAAAAAAADhY/0HUD_qNzQrs/s200/sit-giros.gif" height="83" title="" width="200" /></a></span></div>
</div>
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<span style="color: black; font-family: Verdana;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="color: black; font-family: Verdana;">Aqui se propone una serie de ejercicios de Fuerza para Tren Inferior, para realizar en forma de Circuitos, enfocados a ciclismo, triatlon o carrera a pie. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="color: black; font-family: Verdana;">Estos ejercicios realizados en periodos básicos o de<i> "pretemporada"</i>, ayudan a un
desarrollo más armónico e incluso evitar la aparición de lesiones en puntos
“flojos” cuando iniciemos las fases de entrenamiento mas especificos que nuestra disciplina
nos exija en su momento. </span></div>
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<br />
<span style="color: black; font-family: Verdana; font-size: 10.0pt;"></span></div>
<div class="MsoNormal">
<br /></div>
<a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><u><span style="font-size: small;">
</span></u><span style="font-size: large;"><b><u><span style="color: black; font-family: Verdana;">FUERZA AUXILIAR</span></u></b></span><br />
<a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=3635348927166937633" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><u><span style="font-size: small;"><span style="color: black; font-family: Verdana;"><br /></span></span></u>
<span style="color: black; font-family: Verdana;"><span style="font-size: x-small;"> </span><span style="font-size: x-small;"> </span>Realizaremos el trabajo de dos formas según el momento de la Planificación en el que nos encontremos</span><br />
<div class="MsoNormal" style="text-align: justify;">
<span style="color: black; font-family: Verdana;"> Denominamos </span><span style="color: black; font-family: Verdana;"><span style="color: black; font-family: Verdana;">(</span><b><i><span style="color: black; font-family: Verdana;">w</span></i></b><span style="color: black; font-family: Verdana;">) </span>a la parte principal </span><span style="color: black; font-family: Verdana;">del entrenamiento;</span><span style="color: black; font-family: Verdana;"><span style="color: black; font-family: Verdana;">(</span><b><i><span style="color: black; font-family: Verdana;">wu</span></i></b><span style="color: black; font-family: Verdana;">)</span> calentamiento y como vuelta a la calma o</span><span style="color: black; font-family: Verdana;"> soltar (</span><b><i><span style="color: black; font-family: Verdana;">cd</span></i></b><span style="color: black; font-family: Verdana;">) </span></div>
<br />
<span style="color: black; font-family: Verdana;"><span style="color: black; font-family: Verdana;"></span>
</span><br />
<div class="MsoNormal">
<span style="color: black; font-family: Verdana;"> En ambos casos, debemos introducir al menos <b><i>2 días de abdominales</i></b>,
que los ejecutaremos bien en un día de descanso activo o después de una sesión
suave regenerativa</span><br />
<span style="color: black; font-family: Verdana; font-size: 10.0pt;"><br /></span>
<br />
<div style="text-align: center;">
<span style="color: black;"><i><b><span style="background-color: yellow; font-family: Times, Times New Roman, serif; font-size: large;"><a href="https://drive.google.com/file/d/0B-2oEOFiBa3xb0tTaGUzUDN6ZkU/edit?usp=sharing" target="_blank">EJERCICIOS ABDOMINALES</a></span></b></i></span><br />
<span style="font-family: Times, Times New Roman, serif; font-size: large;"><i><span style="color: black;"><b><br /></b></span>
<span style="color: black;"><b><a href="https://drive.google.com/file/d/0B-2oEOFiBa3xc0oyME82TW4yTVk/edit?usp=sharing" style="background-color: #ffe599;" target="_blank">CIRCUITOS EJERCICIOS FUERZA</a></b></span></i></span><br />
<span style="font-family: Times, Times New Roman, serif; font-size: large;"><i><span style="color: black;"><br /></span>
<b><a href="https://drive.google.com/file/d/0B-2oEOFiBa3xc1lqd0V5aEtuZkE/edit?usp=sharing" style="background-color: #cfe2f3;" target="_blank">ESTIRAMIENTOS</a></b></i></span></div>
</div>
<br />
<span style="font-size: large;"><u><span style="color: black; font-family: Verdana;">BÁSICA</span></u></span>
<br />
<ul>
<li><span style="color: black; font-family: Verdana;">Realizar al inicio temporada de 1 a 2 veces por semana</span></li>
<li><span style="color: black; font-family: Verdana;">Cada ejercicio se ejecuta con la
máxima amplitud posible pero a una intensidad moderada. </span></li>
<li><span style="color: black; font-family: Verdana;">Se puede combinar con otro día en el gimnasio dedicado a trabajo
de tronco y brazos.</span></li>
</ul>
<div class="MsoNormal">
<b><u><span style="color: black; font-family: Verdana; font-size: 10.0pt;"></span></u><span style="color: black; font-family: Verdana; font-size: 10.0pt;"> </span><u><span style="color: black; font-family: Verdana; font-size: 10.0pt;">WU:</span></u></b><span style="color: black; font-family: Verdana; font-size: 10.0pt;"> </span></div>
<div class="MsoNormal">
<span style="color: black; font-family: Verdana; font-size: 10.0pt;"> </span><span style="color: black; font-family: Verdana; font-size: x-small;"> una de las opciones</span></div>
<ol style="margin-left: 80px; text-align: left;">
<li><span style="color: black; font-family: Verdana; font-size: x-small;"><span style="mso-tab-count: 1;"></span><i>45’ pedaleo cómodo,
vale desplazamiento hasta lugar entreno</i></span></li>
<li><i><span style="color: black; font-family: Verdana; font-size: x-small;">15’ carrera a pie
muy suave</span></i></li>
<li><i><span style="color: black; font-family: Verdana; font-size: x-small;">15’ elíptica o remo</span></i></li>
</ol>
<div class="MsoNormal">
<span style="color: black; font-family: Verdana; font-size: x-small;"> 5’ estirar muy suave: cuadriceps, femoral, gemelos, glúteos y
lumbar</span></div>
<div class="MsoNormal">
<b><span style="color: black; font-family: Verdana; font-size: 10.0pt;"> </span><u><span style="color: black; font-family: Verdana; font-size: 10.0pt;">W:</span></u></b></div>
<ul style="margin-left: 80px;">
<li><span style="color: black; font-family: Verdana; font-size: x-small;">3 circuitos realizando cada ejercicio las repeticiones que
figuran</span></li>
<li><span style="color: black; font-family: Verdana; font-size: x-small;">Realizar un ejercicio tras de otro, con 45” a 1’ recuperación</span></li>
<li><span style="color: black; font-family: Verdana; font-size: x-small;">Una vez
finalizado recuperar 2’, antes de iniciar el siguiente circuito</span></li>
</ul>
<div class="MsoNormal">
<b><span style="color: black; font-family: Verdana; font-size: 10.0pt;"> </span><u><span style="color: black; font-family: Verdana; font-size: 10.0pt;">CD:</span></u></b></div>
<ul style="margin-left: 80px;">
<li><span style="color: black; font-family: Verdana; font-size: x-small;">Trotar 5’ o algo de bici muy ligero de intensidad</span></li>
<li><span style="color: black; font-family: Verdana; font-size: x-small;">Volver a
estirar sin llegar a forzar en ningún momento</span></li>
</ul>
<div class="MsoNormal">
<span style="color: black; font-family: Verdana; font-size: 10pt;"> </span><span style="font-family: Verdana,sans-serif; font-size: large;"><u>AVANZADA</u></span></div>
<ul>
<ul>
<li><span style="color: black; font-family: Verdana; font-size: x-small;">Realizar 1 vez en la semana </span></li>
<li><span style="font-size: x-small;">C<span style="color: black; font-family: Verdana;">omplementar con otro día de
entrenamiento especifico de Técnica carrera o pedaleo, gomas enfocadas al nado, porteos y especifico ciclocross,... </span></span></li>
<li><span style="color: black; font-family: Verdana; font-size: x-small;">Día entrenamiento previo debe ser de
recuperación</span></li>
</ul>
</ul>
<div class="MsoNormal">
<b><span style="color: black; font-family: Verdana; font-size: 10.0pt;"> </span><u><span style="color: black; font-family: Verdana; font-size: 10.0pt;">WU:</span></u><i><span style="color: black; font-family: Verdana; font-size: 10.0pt;"></span></i></b><i><span style="color: black; font-family: Verdana; font-size: 10.0pt;"> </span><span style="font-size: x-small;"><span style="color: black; font-family: Verdana;">(</span><span style="color: black; font-family: Verdana;"></span></span></i><span style="color: black; font-family: Verdana;"><i><span style="color: #6aa84f; font-size: x-small;"><span style="color: black;">opción</span>: bici <span style="color: black;">/</span><span style="color: #e06666;">carrera a pie<span style="color: black;">)</span></span></span></i></span></div>
<span style="color: #6aa84f; font-size: x-small;"><i>
</i></span><br />
<ul>
<li><span style="color: #6aa84f;"><i><span style="font-family: Verdana; font-size: x-small;">30’ rodaje suave</span></i></span></li>
<li><span style="color: #6aa84f;"><i><span style="font-family: Verdana; font-size: x-small;">10’ alegre</span></i></span></li>
<li><span style="color: #6aa84f;"><i><span style="font-family: Verdana; font-size: x-small;">3x (10” arrancando con desarrollo medio a desarrollar sentado
hasta máxima cadencia +50”suave</span></i></span></li>
<li><span style="color: #6aa84f;"><i><span style="font-family: Verdana; font-size: x-small;">2 x (10” arrancando con desarrollo duro, incrementando cadencia
sin levantarse+ 50” sve)</span></i></span></li>
<span style="font-size: x-small;"><u> </u> <br />
</span>
<li><span style="color: #6aa84f;"><i><span style="font-family: Verdana;"><span style="color: #b45f06; font-size: x-small;">15' trote regenerativo</span></span></i></span></li>
<li><span style="color: #6aa84f;"><i><span style="font-family: Verdana;"><span style="color: #b45f06; font-size: x-small;">5' carrera alegre</span></span></i></span></li>
<li><span style="color: #6aa84f;"><i><span style="font-family: Verdana;"><span style="color: #b45f06; font-size: x-small;">4x sprint progresivos de unos 30 a 40m </span> </span></i></span></li>
</ul>
<div class="MsoNormal">
<b><span style="color: black; font-family: Verdana; font-size: 10.0pt;"> </span><u><span style="color: black; font-family: Verdana; font-size: 10.0pt;">W:</span></u></b></div>
<ul>
<li><span style="color: black; font-family: Verdana; font-size: x-small;">Ejercicios realizarlos en toda la amplitud posible y con
intensidad máxima</span></li>
<li><span style="color: black; font-family: Verdana; font-size: x-small;">3 series de cada ejercicio con las repeticiones reflejadas en cada
uno </span></li>
<li><span style="color: black; font-family: Verdana; font-size: x-small;">Recuperar 1:30 entre ejercicios y 2:30 después de la 3ª serie
antes de iniciar el siguiente</span></li>
</ul>
<div class="MsoNormal" style="text-align: justify;">
<span style="color: black; font-family: Verdana; font-size: x-small;">Una vez finalizados escogemos una de las opciones (<span style="color: #6aa84f;">bici</span>/ <span style="color: #e06666;">carrera</span>):</span></div>
<ul>
<li><span style="color: #6aa84f;"><i><span style="font-family: Verdana; font-size: x-small;">Rodar 20/30’ sve</span></i></span></li>
<li><span style="color: #6aa84f; font-size: x-small;"><i><span style="font-family: Verdana;"><span style="font-family: Verdana;">4x 30” de forma progresiva a buscar la máxima cadencia</span></span></i><i><span style="font-family: Verdana;"></span></i></span></li>
<li><span style="color: #6aa84f;"><span style="font-family: Verdana; font-size: x-small;">Falso llano favorable aprox un 2%</span></span></li>
<li><span style="color: #6aa84f;"><span style="font-family: Verdana; font-size: x-small;">Desarrollo medio</span></span></li>
<li><span style="color: #6aa84f;"><span style="font-family: Verdana; font-size: x-small;">La cuesta debe <i>“ayudar”</i> más que la acción de las piernas</span></span></li>
<li><span style="color: #6aa84f;"><span style="font-family: Verdana; font-size: x-small;">Recuperar 2’ rodando fácil</span></span></li>
</ul>
<u><span style="font-family: Verdana; font-size: x-small;"> </span></u><br />
<ul>
<li><span style="color: #6aa84f;"><span style="font-family: Verdana;"><span style="color: #e06666; font-size: x-small;">Trotar 5'</span></span></span></li>
<li><span style="color: #6aa84f;"><span style="font-family: Verdana;"><span style="color: #e06666; font-size: x-small;">5x 25m aprox cuesta abajo</span></span></span></li>
<li><span style="color: #6aa84f;"><span style="font-family: Verdana;"><span style="color: #e06666; font-size: x-small;">Intentar mantener zancada correcta</span></span></span></li>
<li><span style="color: #6aa84f;"><span style="font-family: Verdana;"><span style="color: #e06666; font-size: x-small;">Aprovechar acción terreno como empuje para que las piernas " <i>vayan solas</i>" </span> </span></span></li>
</ul>
<div class="MsoNormal">
<b><span style="color: black; font-family: Verdana; font-size: 10.0pt;"> </span><u><span style="color: black; font-family: Verdana; font-size: 10.0pt;">CD:</span></u></b><span style="color: black; font-family: Verdana; font-size: 10.0pt;"></span></div>
<div class="MsoNormal">
<span style="color: black; font-family: Verdana; font-size: 10.0pt;"> </span><span style="color: black; font-family: Verdana; font-size: x-small;"> Soltar suave </span></div>
<div class="MsoNormal">
<span style="color: black; font-family: Verdana; font-size: x-small;"> Estirar suave 10’</span></div>
<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><br /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<div style="text-align: left;">
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Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-49023922492595736732013-06-07T18:01:00.004+02:002014-12-30T12:48:42.063+01:00CALENTAMIENTO TRIATLON<a href="http://4.bp.blogspot.com/-Ff-SBAjkU_U/UbICo5IRv-I/AAAAAAAADfo/tUsRwc1x6tU/s1600/triatlon2.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="217" src="http://4.bp.blogspot.com/-Ff-SBAjkU_U/UbICo5IRv-I/AAAAAAAADfo/tUsRwc1x6tU/s320/triatlon2.JPG" width="320" /></a><span style="font-family: Arial,Helvetica,sans-serif;"><u><b>El calentamiento. Triatlon</b></u><br />En un articulo previo habíamos expuesto un método para realizar el calentamiento para un Duatlon aprovechando las tareas que debemos realizar antes de una prueba. Ahora propongo algo similar para Triatlon, tomando como objetivo <u><i>Distancia Olímpica </i></u><br />Al igual que con el Duatlon intentamos aprovechar el Check-in, boxes,... para integrarlos en nuestra rutina y que nos nos quiten ese tiempo tan necesario.<br />Lo que procuraremos de no incluir son las típicas lamentaciones pre-carrera, que nos distraen. La <i>"vida social</i>" mejor en el post-carrera.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Lo primero será sacar la bici, montarla y comprobar que todo OK</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /> </span><br />
<i><span style="color: #b45f06;"><span style="font-family: Arial,Helvetica,sans-serif;">10' TROTE RELAJADO<br /> 5' realizamos: 4 sprints progresivos 30 a 40m terminando casi a tope, volver andando</span></span></i><br />
<br />
<i><span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #999999;">5' coger bici y estirar suave incidiendo en gemelos, isquios y glúteos</span></span></i><br />
<i><span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #999999;"> </span></span><span style="color: #6aa84f;"><span style="font-family: Arial,Helvetica,sans-serif;">10' PEDALEO CÓMODO y comprobar que frenos desviadores,... y resto funcionamiento esta OK</span><br /><span style="font-family: Arial,Helvetica,sans-serif;"> 6':</span><br /><span style="font-family: Arial,Helvetica,sans-serif;"> 3x 45" incrementando ritmo progresivo para terminar ligeramente por encima de Ritmo Competición /1:15 dejandose ir</span></span><br /><span style="font-family: Arial,Helvetica,sans-serif;"></span><span style="font-family: Arial,Helvetica,sans-serif;"> <br /><span style="color: #999999;">5/10' Estirar suave zona cuadriceps y algo de espalda. Boxes, Check,.. Dejar bici boxes, colocar zapatillas y gomas, colocar resto material. Ponerse neopreno, en caso de uso permitido. dirigirse hacia salida Nado, dejando bolsa guardarropa en caso necesario</span><br /> </span></i><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><i><span style="color: #0b5394;">5' nado cómodo relajado + 5' nado algo más intenso<br /> 4 x 15" Ritmo Objetivo/30" nado suave, volviendo hacia orilla y aprovechando para orientación</span></i><br /> </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #999999;"> <i>Colocarse en zona salida, aprovechando para estirar suave los hombros y recolocar y ajustarse el neopreno</i></span><br /><br />En caso de temperatura del agua al limite neopreno si no se nada con él. O por debajo de 18ºC si está permitido, procurar permanecer en el agua justo el tiempo necesario para el calentamiento.<br /><br />Actividades:<br /><span style="color: #0b5394;">Azul: <b>NADO</b></span><br /><span style="color: #38761d;">Verde:<b> BICI</b></span><br /><span style="color: #b45f06;">Marrón: <b>CORRER</b></span><br /><span style="color: #999999;">Gris: <b>OTRAS</b></span><br /><br />Para la ejecución de esta rutina necesitamos aproximadamente 1 hora incluyendo el paso por el control material, por lo que tendremos que tener previsto el llegar con tiempo suficiente. <br /><br />Una cuestión a tener muy en cuenta es planificar el tiempo necesario para llegar ( localización, aparcamiento, desplazamiento desde parking hasta lugar competición...)<br /><br />En algunos triatlones nos encontramos con 2 transiciones, en este caso haremos la rutina de correr, colocar zapatillas carrera en T2 y después del desplazamiento hasta T1, realizar allí el resto, dentro de las posibilidades que nos ofrezca el lugar.</span>Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-31779713766611483912013-02-13T18:12:00.002+01:002014-12-30T12:48:42.045+01:00RECUPERACION. Un PARÓN a mitad temporada<!--[if !mso]>
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<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<span style="mso-bidi-font-family: Tahoma;"> Cuando
planificamos la temporada muchas veces nos encontramos con un calendario plagado de objetivos, que lleva a que la temporada se vuelvar larga y
dura para el deportista. Si no tomamos medidas al respecto, nos puede conducir a que en cualquier momento haga aparición: </span></div>
<br />
<ul style="margin-left: 200px; text-align: left;">
<li><span style="mso-bidi-font-family: Tahoma;">la fatiga crónica</span></li>
<li><span style="mso-bidi-font-family: Tahoma;">desmotivación</span></li>
<li><span style="mso-bidi-font-family: Tahoma;">aburrimiento</span></li>
<li><span style="mso-bidi-font-family: Tahoma;">e incluso la lesión.</span></li>
</ul>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-QegvTtlrFIc/R1bnCsa0Q7I/AAAAAAAAAMQ/Bj7yLpfxY9Y/s160/TITAN07-JODIDO-avatar.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-QegvTtlrFIc/R1bnCsa0Q7I/AAAAAAAAAMQ/Bj7yLpfxY9Y/s200/TITAN07-JODIDO-avatar.JPG" width="160" /></a></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<span style="mso-bidi-font-family: Tahoma;">Una forma de asegurarnos que
en una temporada larga se cumplan los objetivos que ahora estamos poniendo sobre
la agenda es la de tomarnos un pequeño <b><i>parón</i></b> en medio de la
misma. Realizado en el momento y forma adecuada nos ayudaran a conseguir
mejores resultados.</span></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<span style="mso-bidi-font-family: Tahoma;">Los objetivos y resultados
se consiguen siendo constantes y firmes en el entrenamiento a lo largo del
tiempo. Cuando este va enfocado a la Resistencia se necesita que ese trabajo
bien planificado y estructurado se mantenga a lo largo de semanas, meses e
incluso años de duro y continuo trabajo. Esto nos lleva a que con las ganas de
progresar nos olvidemos del descanso. Incluso a considerar que el descanso es
una perdida de tiempo. Nada mas lejos de la realidad, es una parte muy
importante del entrenamiento y entra dentro de esa corriente que últimamente se
ha denominado <span style="font-family: Verdana,sans-serif;"><b><i>“Entrenamiento Invisible”</i></b></span></span></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<span style="mso-bidi-font-family: Tahoma;">El <b><i>Parón</i></b> ayuda
a que nuestro cuerpo recupere de los esfuerzos que le hemos ido sometiendo sesión
tras sesión, recargar depósitos orgánicos y también a una desconexión
sicológica. Cuando retomemos el entreno habitual lo haremos con más ganas,
motivación y disminuyendo el riesgo de lesiones.</span></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<span style="mso-bidi-font-family: Tahoma;">No se trata de parar, por
que estamos cansados o nos sentimos agobiados y no podemos seguir nuestro ritmo
habitual. Debe ser algo planificado de antemano. Si nos vemos obligados a parar
por la circunstancias nuestro rendimiento se puede ver perjudicado</span></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<i><u><b><span style="mso-bidi-font-family: Tahoma;">¿Que es?</span></b></u></i></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<span style="mso-bidi-font-family: Tahoma;">Es un periodo relativamente
corto de trabajo muy liviano, que no supone perdida rendimiento, que una vez
finalizado nos permite volver rápidamente al ritmo habitual. No tiene nada que
ver con el periodo de final de temporada</span></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<i><u><b><span style="mso-bidi-font-family: Tahoma;">¿Cuando?</span></b></u></i></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<span style="mso-bidi-font-family: Tahoma;">Al programar la temporada
deberemos buscar ese momento propicio según nuestra Agenda, pero una buena opción
viene a ser tras un período de unas 16 a 18 semanas de actividad. Para los que
disputan la temporada de ciclocros, la finalización de esta puede ser un buen
momento</span></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<i><b><u><span style="mso-bidi-font-family: Tahoma;">¿Cuanto?</span></u></b></i></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<span style="mso-bidi-font-family: Tahoma;">Desde 1 semana a 10/15 días
puede ser un tiempo optimo y suficiente, para que manteniendo un mínimo de actividad no se
produzcan perdidas en la forma.</span></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<i><span style="mso-bidi-font-family: Tahoma;">¿<b><u>Que hacer?</u></b></span></i></div>
<br />
<ul style="margin-left: 120px;">
<li><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span><span dir="LTR"><span style="mso-bidi-font-family: Tahoma;">Disminución importante de la carga trabajo</span></span></li>
<li><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span><span dir="LTR"><span style="mso-bidi-font-family: Tahoma;">Preferible realizar varias actividades cortas a una larga duración</span></span></li>
<li><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span><span dir="LTR"><span style="mso-bidi-font-family: Tahoma;">Llevar un plan actividades relativamente flexible</span></span></li>
<li><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span><span dir="LTR"><span style="mso-bidi-font-family: Tahoma;">Realizar alguna actividad de cierta intensidad, para mantener el tono</span></span></li>
<li><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span><span dir="LTR"><span style="mso-bidi-font-family: Tahoma;">Actividades complementarias, que no impliquen riesgo de lesión. Así
como otro tipo de actividades sociales, personales o familiares.</span></span></li>
<li><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span><span dir="LTR"><span style="mso-bidi-font-family: Tahoma;">Mantener protocolo de alimentación y salud</span></span></li>
<li><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span><span dir="LTR"><span style="mso-bidi-font-family: Tahoma;">Posibilidad de cambio de entorno, puede ayudar a disminuir estrés</span></span></li>
<li><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span><span dir="LTR"><span style="mso-bidi-font-family: Tahoma;">Incremento de tiempo de sueño</span></span></li>
<li><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span><span dir="LTR"><span style="mso-bidi-font-family: Tahoma;">Introducir flexibilidad y estiramientos como elementos de actividad física
en mayor grado del habitual</span></span></li>
</ul>
<a href="http://4.bp.blogspot.com/-qi5oBN3toOo/ST1FVtUxTnI/AAAAAAAADZg/6zrOde0WjKw/s448/yol-acoplado.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="146" src="http://4.bp.blogspot.com/-qi5oBN3toOo/ST1FVtUxTnI/AAAAAAAADZg/6zrOde0WjKw/s200/yol-acoplado.jpg" width="200" /></a><br />
<div class="MsoNormal" style="margin-bottom: 6.0pt; margin-left: 53.45pt; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<i><b><u><span style="mso-bidi-font-family: Tahoma;">¿Como
volver?</span></u></b></i></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<span style="mso-bidi-font-family: Tahoma;">Para la vuelta a una actividad
normal nos tomamos una semana en la que iremos recuperando de forma
gradual y progresiva la actividad habitual </span></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<span style="mso-bidi-font-family: Tahoma;">También nos podemos
encontrar que en algún momento de nuestra temporada nos encontremos agobiados,
desmotivados con molestias….En ese momento aunque no este planeado nos podemos
plantear realizar un “<b><i>parón</i></b><i>” </i>que puede que nos ayude a
retomar con ilusión la actividad como al inicio.</span></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 6.0pt; text-align: justify; text-indent: 35.45pt;">
<br /></div>
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com1tag:blogger.com,1999:blog-3635348927166937633.post-88398401202624802242013-01-25T18:50:00.000+01:002014-12-30T12:48:51.642+01:00ENTRENAMIENTO MTB<code> A continuación presento un guión para entreno de MTB, es la base a una serie de 3 articulos que aparecieron publicados en la revista DIRT MTB.</code><br />
<code>Se contemplan varias opciones de entrenamiento bien sea para participar en circuitos típicos de pruebas XC o si el objetivo es alguna marcha tipo Marathon</code><br />
<br />
<code></code><br />
<div class="issuuembed" data-configid="3212080/1239837" style="height: 371px; width: 525px;">
</div>
<code>
<script async="true" src="//e.issuu.com/embed.js" type="text/javascript"></script></code>Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-12699769540474048782012-09-20T03:09:00.000+02:002014-12-30T12:49:01.315+01:00AUTUMN MARATHON FOR TRIATHLETES<br />
<div class="MsoNormal">
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It is becoming more usual that some triathletes perform a autumn-marathon. They take advantage of the volume and performance obtained during the regular season that usually ends in September.</div>
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For this preparation we make a slight mid break season to recover and to face the marathon training with a minimum guarantee.</div>
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Most of Fall marathons are held in the second half of November to first week in December, so we have about 8 weeks to prepare for the Race</div>
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You have several tools and calculator in web to determine goal pace.</div>
<div class="MsoNormal">
I attached one test</div>
<div class="MsoNormal" style="text-align: center;">
<a href="http://dl.dropbox.com/u/58663606/estimacion%20ritmos%20maraton%2010x400.xls" target="_blank">MARATON PACE DETERMINATE</a></div>
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10 x 400m 30” REST . All the same pace (85%), the last should be finished with some trouble. Input data in color boxes an d obtain your marathon goal pace (K)</div>
<div>
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<div>
<u><i><b>SCHEDULE MARATON</b></i></u></div>
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<span style="color: #333399; mso-fareast-font-family: Batang;">s<o:p></o:p></span></div>
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<span style="color: #333399; mso-fareast-font-family: Batang;">MON<o:p></o:p></span></div>
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<span style="color: #333399; mso-fareast-font-family: Batang;">TUE<o:p></o:p></span></div>
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<span style="color: #333399; mso-fareast-font-family: Batang;">WED<o:p></o:p></span></div>
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<span style="color: #333399; mso-fareast-font-family: Batang;">THU<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;">FRI<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;">SAT<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;">SUN<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;">1<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">8K+45 + CORE<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">4x 1K-10
/2’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">CT + EST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">2x3K /4’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">REST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">10K+45<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">15 K<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;">2<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">10K+45 +
CORE<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">5x 1K-10
/2’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">CT+EST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">3x3 K/5’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">REST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">10K+45<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">18 K<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;">3<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">10K+45 +
CORE<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">6 x 1
K-10/2’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">CT+ EST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-GB" style="color: #333399; font-size: 9.0pt; mso-ansi-language: EN-GB; mso-fareast-font-family: Batang;">10 x 400 (odd @ K/ 1’; even @ K-5/1.30<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">REST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">12K+45<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">20 K<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;">4<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">8K+45 +
CORE<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">8 x 1
K-10/3’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">REST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-GB" style="color: #333399; font-size: 9.0pt; mso-ansi-language: EN-GB; mso-fareast-font-family: Batang;">12 x 400 (odd @ K-5/ 1’; even @ K-15/1.30<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">REST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">8K+30<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-GB" style="color: #333399; font-size: 9.0pt; mso-ansi-language: EN-GB; mso-fareast-font-family: Batang;">25 K+10 If you finish easy pace is OK<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;">5<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">12K+45 +
CORE<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">1x4 K/3’
+ 2x 3K-5/2’ + 3x1K-5/1’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">6 K+45
+EST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-GB" style="color: #333399; font-size: 9.0pt; mso-ansi-language: EN-GB; mso-fareast-font-family: Batang;">16 x 400 (odd @ K-5/ 1’; even @ K-15/1.30<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">REST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">6K+45<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-GB" style="color: #333399; font-size: 9.0pt; mso-ansi-language: EN-GB; mso-fareast-font-family: Batang;">20 K option HALF MARATHON pace K<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;">6<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">12K+45 +
CORE<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">1x5K/3’
+3x2K-10/2’ + 3x1K-10/1’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">6 K+45
+EST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">3x 5K
/5’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">REST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">10K+45<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">20 K+5<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;">7<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">8K+45 +
CORE<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">2x 5K/5’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">4 K+45
+EST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">2x
3K+5/3’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">REST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">25 K<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">REST<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;">8<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">8 K+45<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">3x 1K/3’<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">4 K+45 +
EST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-GB" style="color: #333399; font-size: 9.0pt; mso-ansi-language: EN-GB; mso-fareast-font-family: Batang;">6 lane aprox 100 m Progressive/return walk<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">REST<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-GB" style="color: #333399; font-size: 9.0pt; mso-ansi-language: EN-GB; mso-fareast-font-family: Batang;">15’ run easy + 5 progressive 50 a 60m / return walk +
streecht soft + 10’ downsoltar<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104">
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; font-size: 9.0pt; mso-fareast-font-family: Batang;">MARATON<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
</div>
<div>
<div class="MsoNormal" style="background: white; line-height: 13.4pt; text-align: justify;">
<span lang="EN-GB" style="color: #333333;"><br /><span style="font-family: inherit;">
PACE <b><i>K (kilometres)</i></b>: GOAL PACE MARATHON. Add (+)/ Sub (-) seconds
for workout pace.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; line-height: 13.4pt; text-align: justify;">
<span style="color: #333333;"><span style="font-family: inherit;">/ Time rest (min)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; line-height: 13.4pt; text-align: justify;">
<span style="font-family: inherit;"><span style="color: #333333;"><b><i><span lang="EN-GB" style="color: #009eb8; mso-ansi-language: EN-GB; text-decoration: none; text-underline: none;"><a href="http://140punto6.blogspot.com.es/2010/11/core-training.html" target="_blank"><span style="font-size: large;">CORE</span></a></span></i></b></span><span lang="EN-GB" style="color: #333333;"><span style="font-size: large;">:</span> exercise abdominal, back, breath … <o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; line-height: 13.4pt; text-align: justify;">
<span style="font-family: inherit;"><span style="color: #333333;"><b><i><span lang="EN-GB" style="color: #009eb8; mso-ansi-language: EN-GB; text-decoration: none; text-underline: none;"><a href="http://140punto6.blogspot.com.es/2010/10/tecnica-carrera.html" target="_blank"><span style="font-size: large;">TÉCH RUN</span></a></span></i></b></span><span lang="EN-GB" style="color: #333333;">: 2 or 3 exercise of each section. </span><span style="color: #333333;">3x 20 m<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; line-height: 13.4pt; text-align: justify;">
<span style="color: #333333;"><span style="font-family: inherit;"><b><i><span style="color: #009eb8; text-decoration: none; text-underline: none;"><a href="http://140punto6.blogspot.com.es/2010/10/estirar.html" target="_blank"><span style="font-size: large;">EST</span></a></span></i></b>: Strecht and Flex slow and easy<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; line-height: 13.4pt; text-align: justify;">
<span lang="EN-GB" style="color: #333333;"><span style="font-family: inherit;">CT: Cros Training. Various sport activity easy
efforts. BIKE (max 1:30) SWIM (aprox
45’). Or any activity</span><span style="font-family: Helvetica;"><o:p></o:p></span></span></div>
</div>
<br />
Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-79689631433027968762012-09-20T02:06:00.002+02:002014-12-30T12:49:01.388+01:00MARATON DE OTOÑO PARA TRIATLETASCada vez es mas habitual que muchos triatletas se planteen el realizar un Maraton en el periodo otoñal. Así aprovechan el volumen y la carga de entrenamiento adquirida durante la temporada que suele finalizar en Septiembre. Para afrontar dicha preparación deberemos realizar un ligero Parón para recuperar antes de afrontar la preparación especifica de Maraton con un mínimo de garantía.<br />
<div>
La mayoría de las maratones de Otoño se disputan en la segunda quincena de Noviembre a primera semana Diciembre, por lo que disponemos de unas 8 semanas para preparar la prueba.</div>
<div>
En muchos casos tenemos claro cual es nuestro ritmo objetivo, aunque en otras ocasiones nos asalta la duda. Para determinar o confirmar
el ritmo, podemos usar la multitud de herramientas y test que encontraremos por la web o bien usar el que os acompaño</div>
<div>
<div style="text-align: center;">
<a href="http://dl.dropbox.com/u/58663606/estimacion%20ritmos%20maraton%2010x400.xls" target="_blank">TEST RITMO MARATON</a></div>
<div style="text-align: left;">
Se trata de realizar 10 repeticiones de 400m recuperando 30". Todas al mismo ritmo (85%), el último debe finalizarse con cierto apuro. Introducimos los datos en las casillas correspondientes y nos dará nuestro RITMO (K). Con el que podemos montar nuestro plan de entrenamiento.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b><i><u>PLANING MARATON</u></i></b></div>
<div style="text-align: left;">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="background: #F7FECA; border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-table-layout-alt: fixed; mso-yfti-tbllook: 480;">
<tbody>
<tr>
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">s<o:p></o:p></span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">LUNES<o:p></o:p></span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">MARTES<o:p></o:p></span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">MIERCOLES<o:p></o:p></span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">JUEVES<o:p></o:p></span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">VIERNES<o:p></o:p></span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">SABADO<o:p></o:p></span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">DOMINGO<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">1<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">8K+45 + CORE<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">4x 1K-10
/2’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">CT + EST<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">2x3K /4’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">DESCANSO<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">10K+45<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">15 K<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">2<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">10K+45 +
CORE<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">5x 1K-10
/2’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">CT+EST<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">3x3 K/5’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">DESCANSO<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">10K+45<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">18 K<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">3<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">10K+45 +
CORE<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">6 x 1 K-10/2’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">CT+ EST<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">10 x 400
(impares @ K/ 1’; pares @ K-5/1.30<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">DESCANSO<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">12K+45<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">20 K<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">4<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">8K+45 + CORE<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">8 x 1
K-10/3’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">DESCANSO<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">12 x 400
(impares @ K-5/ 1’; pares @ K-15/1.30<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">DESCANSO<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">8K+30<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">25 K+10
si sale fácil el ritmo elegido es bueno<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">5<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">12K+45 +
CORE<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">1x4 K/3’
+ 2x 3K-5/2’ + 3x1K-5/1’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">6 K+45
+EST<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">16 x 400
(impares @ K-5/ 1’; pares @ K-15/1.30<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">DESCANSO<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">6K+45<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">20 K o
posible MEDIA a ritmo K<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">6<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">12K+45 +
CORE<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">1x5K/3’
+3x2K-10/2’ + 3x1K-10/1’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">6 K+45
+EST<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">3x 5K
/5’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">DESCANSO<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">10K+45<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">20 K+5<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">7<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">8K+45 + CORE<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">2x 5K/5’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">4 K+45 +EST<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">2x
3K+5/3’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">DESCANSO<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">25 K<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">DESCANSO<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.6pt;" width="26"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399; mso-fareast-font-family: Batang;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">8<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">8 K+45<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 148.6pt;" width="198"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">3x 1K/3’<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.1pt;" width="95"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">4 K+45 +
EST<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 127.6pt;" width="170"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">6 rectas
aprox 100 m PROGRESIVO/volver andando<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">DESCANSO<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" width="113"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">15’
trote muy suave + 5 progresivos 50 a 60m /volver andando + estirar muy suave
+ 10’ soltar<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 77.95pt;" width="104"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #333399;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">MARATON</span><span style="font-size: 9pt;"><o:p></o:p></span></span></div>
</td>
</tr>
</tbody></table>
</div>
<br />
<br />
<div class="MsoNormal">
RITMO:</div>
<div class="MsoNormal">
<b><i>K (km) </i></b>: es el ritmo objetivo maraton. Sumar o Restar los segundos expresados para obtener el ritmo.</div>
<div class="MsoNormal">
/ tiempo en minutos de Recuperación</div>
<div class="MsoNormal">
<a href="http://140punto6.blogspot.com.es/2010/11/core-training.html" target="_blank"><b><i>CORE</i></b></a>: ejercicios abdominales, lumbares, respiración…. </div>
<div class="MsoNormal">
<a href="http://140punto6.blogspot.com.es/2010/10/tecnica-carrera.html" target="_blank"><i><b>TÉCNICA CARRERA</b></i></a>: Un par de ejercicios de cada apartado.
Repetirlos 3 veces sobre unos 20m terminar corriendo unos metros</div>
<div class="MsoNormal">
<a href="http://140punto6.blogspot.com.es/2010/10/estirar.html" target="_blank"><i><b>EST</b></i></a>: Estirar sin forzar en
ningun momento.</div>
<div class="MsoNormal">
CT: Cros Training Entrenamiento cruzado, cualquier otra
actividad realizada a ritmo comodo. Por ejemplo aprovechar para montar en bici (max
1:30) Nadar suave (aprox 45’). O cualquier otra actividad </div>
</div>
Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-69725733303869997532012-05-26T00:00:00.003+02:002014-12-30T12:48:51.609+01:00TOBILLOS Y PLANTAEn muchas ocasiones vemos gente que entrena cantidades ingentes de kilómetros a pie, pero solo se ocupa de hacer distancia y tiempo, y no solo son estos ddso factores los que determinan el rendimiento<br />
Los trabajos complementarios no solo ayudan a mejorar la eficacia, importante ya de por si, si no a a disminuir el riesgo de lesionarnos. En este caso combinados con ejercicios de Técnica Carrera, lograremos fortalecer la zona de tobillos, planta del pie y músculos como tibiales y peroneos. ¿Que nos aporta? quizás evitar la aparición de periostitis, sobrecargas en tobillo, fascitis plantar...Además que la pisada puede mejorar sensiblemente. Imprescindible si queremos usar zapatillas minimalistas<br />
<br />
Para la natación pueden ayudar a triatletas "no nadadores" a mejorar la flexibilidad del tobillo y favorecer de esta forma una patada fluida que nos ayude a mantener una posición óptima, que suele ser el principal handicap.<br />
<br />
¿Cuando hacerlos? Despenderá del momento de temporada, en Periodos Básicos se pueden incorporar dentro de la rutina de un par de sesiones semanales, que dedicaremos a trabajar varias zonas. Lo podemos combinar con Abdominales, Flexibilidad,... En otros periodos pueden ejecutarse algunos de los ejercicios dentro de la rutina de calentamiento. A mi personalmente me gusta trabajar estos aspectos de forma suave en un día descanso activo al menos cada 2 semanas.<br />
<br />
Los ejercicios se deben realizar manteniendo una posición relajada y con el mayor rango de movimiento posible. Los giros realizarlos en ambos sentidos<br />
<ul>
<li><span style="color: #333399;">APERTURA PUNTAS</span>.- <i><span style="color: #333399; font-size: 9pt;">Talón
apoyado suelo. Abrir máximo posible manteniendo planta vertical</span></i></li>
</ul>
<span style="color: #333399; font-family: Tahoma; font-size: 11pt;"> </span><span style="color: #333399;"> </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-RbqeLkT7lsg/T7_QYeZj_wI/AAAAAAAADTk/Q9GvXKu7uuc/s1600/tob+aper10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="119" src="http://3.bp.blogspot.com/-RbqeLkT7lsg/T7_QYeZj_wI/AAAAAAAADTk/Q9GvXKu7uuc/s200/tob+aper10.jpg" width="200" /></a></div>
<ul>
<li><span style="color: #333399;">APROXIMACIÓN PUNTAS,. </span><i><span style="color: #333399; font-size: 9pt;">Talón apoyado
suelo, pies separados. Juntar los pulgares manteniendo planta vertical</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-kn4ZPrDs2dk/T7_QZKUr_wI/AAAAAAAADT0/e4v5J9SJgSY/s1600/tob+aper40.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="145" src="http://1.bp.blogspot.com/-kn4ZPrDs2dk/T7_QZKUr_wI/AAAAAAAADT0/e4v5J9SJgSY/s200/tob+aper40.jpg" width="200" /></a></div>
<ul>
<li><span style="color: #333399;"></span><span style="color: #333399;">APERTURA INVERSA PUNTAS.- </span><i><span style="color: #333399; font-size: 9pt;">Tumbado
prono pies relajados. Separamos puntas manteniendo talones juntos</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-1c-EP92eya0/T7_QY8WTnyI/AAAAAAAADTo/9o9KAa518AQ/s1600/tob+aper30.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="119" src="http://1.bp.blogspot.com/-1c-EP92eya0/T7_QY8WTnyI/AAAAAAAADTo/9o9KAa518AQ/s200/tob+aper30.jpg" width="200" /></a></div>
<ul>
<li><span style="color: #333399;"> </span><span style="color: #333399;">APERTURA TALÓN.-</span><i><span style="color: #333399; font-size: 9pt;">Tumbado
prono. </span></i><i><span style="color: #333399; font-size: 9pt;">Mantenemos pies apoyados en dedos y buscamos separar lo máximo posible
ambos talones a la par. Mantener la mayor verticalidad posible de las plantas</span></i><div class="MsoNormal">
<i><span style="color: #333399; font-size: 9pt;"></span></i></div>
</li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-HQsUZTv4FIA/T7_QZAvVwmI/AAAAAAAADTw/_qopS3yxxPA/s1600/tob+aper20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="120" src="http://3.bp.blogspot.com/-HQsUZTv4FIA/T7_QZAvVwmI/AAAAAAAADTw/_qopS3yxxPA/s200/tob+aper20.jpg" width="200" /></a></div>
<ul>
<li><span style="color: #333399;">EXTENSIÓN EMPEINE.- </span><i><span style="color: #333399; font-size: 9pt;">Apoyar talón
en un elemento blando. Estirar el pie al máximo, manteniendo unos segundos la
extensión. </span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-lG4mD6jpwR0/T7_QZ5-x01I/AAAAAAAADUI/w4-rY7lEjBQ/s298/tob%2520ext10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="123" src="http://3.bp.blogspot.com/-lG4mD6jpwR0/T7_QZ5-x01I/AAAAAAAADUI/w4-rY7lEjBQ/s200/tob%2520ext10.jpg" width="200" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<ul>
<li><span style="color: #333399;">EXTENSIÓN INVERSA.- </span><i><span style="color: #333399; font-size: 9pt;">Apoyamos el
empeine en elemento blando. Llevamos a la máxima extensión, forzando también
la extensión dedos</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-s5UWJR4w3LU/T7_QaFtGVpI/AAAAAAAADUM/hXcK1abEZuE/s1600/tob+ext20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="119" src="http://3.bp.blogspot.com/-s5UWJR4w3LU/T7_QaFtGVpI/AAAAAAAADUM/hXcK1abEZuE/s200/tob+ext20.jpg" width="200" /></a></div>
<ul>
<li><span style="color: #333399;"> </span><span style="color: #333399;">EXTENSIÓN TOTAL.- </span><i><span style="color: #333399; font-size: 9pt;">Talón
apoyado suelo, extendemos empeine y a la par intentamos juntar los pulgares.
Mantenemos talones en el suelo. Conseguir la máxima extensión del empeine</span></i></li>
</ul>
<ul>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-IaY_M5KHpUw/T7_QdU95F2I/AAAAAAAADVU/AWLv-kLhpTU/s1600/tob+ext30.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="141" src="http://4.bp.blogspot.com/-IaY_M5KHpUw/T7_QdU95F2I/AAAAAAAADVU/AWLv-kLhpTU/s200/tob+ext30.jpg" width="200" /></a></div>
<ul>
<li><span style="color: #333399;"> </span><span style="color: #333399;">FLEXIÓN CONTRA RESISTENCIA.- </span><i><span style="color: #333399; font-size: 9pt;">Apoyamos
talón de pie contrario, sobre base dedos y ejercemos una ligera oposición
durante la flexión. Podemos también ejercer resistencia en la fase de extensión</span></i></li>
</ul>
<ul>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-4KF7KL6X_VY/T7_Qav97s4I/AAAAAAAADUQ/dihXWnMjZAk/s1600/tob+ext40.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="134" src="http://2.bp.blogspot.com/-4KF7KL6X_VY/T7_Qav97s4I/AAAAAAAADUQ/dihXWnMjZAk/s200/tob+ext40.jpg" width="200" /></a></div>
<ul>
<li><span style="color: #333399;">GIRO TALÓN.- </span><i><span style="color: #333399; font-size: 9pt;">Pulgar
apoyado suelo, intentamos girar solo talón, manteniendo el punto de apoyo</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-7n2vyKoerdg/T7_QbTsj5LI/AAAAAAAADUo/ikcF6G6gyTA/s1600/tob+giro10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-7n2vyKoerdg/T7_QbTsj5LI/AAAAAAAADUo/ikcF6G6gyTA/s200/tob+giro10.jpg" width="152" /></a></div>
<ul>
<li><span style="color: #333399;">GIRO PUNTA.- </span><i><span style="color: #333399; font-size: 9pt;">Talón
apoyado giros amplios de la puntera, manteniendo la máxima extensión del
empeine</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-LRRF00E_JxI/T7_QeVBA8TI/AAAAAAAADVQ/Drb-p-0La-0/s1600/tob+giro20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-LRRF00E_JxI/T7_QeVBA8TI/AAAAAAAADVQ/Drb-p-0La-0/s200/tob+giro20.jpg" width="199" /></a></div>
<ul>
<li><span style="color: #333399;">GIRO EMPEINE.- </span><i><span style="color: #333399; font-size: 9pt;">Con piernas
cruzadas, giro de la punta del pie libre. </span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-KMu6nUFDcoQ/T7_9HeSAikI/AAAAAAAADWc/hjqbRMwfKFc/s1600/tob+giro40.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-KMu6nUFDcoQ/T7_9HeSAikI/AAAAAAAADWc/hjqbRMwfKFc/s200/tob+giro40.jpg" width="123" /></a></div>
<ul>
<li><span style="color: #333399;">GIRO TALÓN.- </span><i><span style="color: #333399; font-size: 9pt;">De pie y
con al pierna descargada, apoyar puntera y giro de talón</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-s6x0HFcOoTo/T7_QckcPWvI/AAAAAAAADU4/9_t9IQkUY3g/s1600/tob+giro30.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-s6x0HFcOoTo/T7_QckcPWvI/AAAAAAAADU4/9_t9IQkUY3g/s200/tob+giro30.jpg" width="161" /></a></div>
<ul>
<li><span style="color: #333399;">TALÓN- PUNTA.- </span><i><span style="color: #333399; font-size: 9pt;">Andar
despacio marcando exageradamente la acción de talón punta</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-lZYs2Jv_Hmg/T7_QZRIgP8I/AAAAAAAADT4/KmRzJTi_dy0/s1600/tob+cam10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="178" src="http://1.bp.blogspot.com/-lZYs2Jv_Hmg/T7_QZRIgP8I/AAAAAAAADT4/KmRzJTi_dy0/s200/tob+cam10.jpg" width="200" /></a></div>
<ul>
<li><span style="color: #333399;"></span><span style="color: #333399;">SECANTE.- </span><i><span style="color: #333399; font-size: 9pt;">Andar
marcando de una forma exagerada la acción secante al andar. Buscar el máximo
impulso y que la ultima zona en tocar suelo sea el pulgar</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-pA4bcYlToSI/T7_QZqgqQkI/AAAAAAAADUA/iU7CZvfQskw/s1600/tob+cam20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="103" src="http://2.bp.blogspot.com/-pA4bcYlToSI/T7_QZqgqQkI/AAAAAAAADUA/iU7CZvfQskw/s200/tob+cam20.jpg" width="200" /></a></div>
<span style="color: #333399;"></span><br />
<ul>
<li><span style="color: #333399;">EXTENSIÓN LATERAL.- </span><i><span style="color: #333399; font-size: 9pt;">Acción
lateral con una goma* como resistencia</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-YWpgbvjJXws/T7_Qaq26_MI/AAAAAAAADUU/GdTEDV0TW7s/s1600/tob+fza10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="176" src="http://4.bp.blogspot.com/-YWpgbvjJXws/T7_Qaq26_MI/AAAAAAAADUU/GdTEDV0TW7s/s200/tob+fza10.jpg" width="200" /></a></div>
<span style="color: #333399;"></span><br />
<ul>
<li><span style="color: #333399;">EXTENSIÓN FRONTAL.<i>- </i></span><i><span style="color: #333399; font-size: 9pt;">Acción
frontal con goma* como resistencia</span></i>
<i><span style="color: #333399; font-size: 8pt;">*cámara
bicicleta usada</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-UFcvs6DV5CM/T7_QbNNdLbI/AAAAAAAADUw/mFd1NdZ2g2U/s1600/tob+fza20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="175" src="http://4.bp.blogspot.com/-UFcvs6DV5CM/T7_QbNNdLbI/AAAAAAAADUw/mFd1NdZ2g2U/s320/tob+fza20.jpg" width="320" /></a></div>
<ul>
<li><span style="color: #333399;">RODAJE PLANTAR.- </span><i><span style="color: #333399; font-size: 9pt;">Rodar
planta pie sobre un rodillo o pelota. Intentar cogerla con los dedos</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-vLdFNdGNGxI/T7_QdJzhPUI/AAAAAAAADVE/CDJe7w4Yh6Y/s1600/tob+pla10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-vLdFNdGNGxI/T7_QdJzhPUI/AAAAAAAADVE/CDJe7w4Yh6Y/s1600/tob+pla10.jpg" /></a></div>
<ul>
<li><span style="color: #333399;">GARRA.- </span><i><span style="color: #333399; font-size: 9pt;">Intentar “recoger”
un trapo, cinta o similar con los dedos</span></i></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-FnZOonlMfvM/T7_QeHBWxHI/AAAAAAAADVY/zpm-1P8cHVk/s1600/tob+pla20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-FnZOonlMfvM/T7_QeHBWxHI/AAAAAAAADVY/zpm-1P8cHVk/s1600/tob+pla20.jpg" /></a></div>
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<span style="color: #333399;"></span></div>
<span style="color: #333399;"></span>Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com1tag:blogger.com,1999:blog-3635348927166937633.post-18386262944835655492012-02-25T19:12:00.001+01:002014-12-30T12:49:01.319+01:00We Need Warm Up.... WU DUATHLON<div class="separator" style="clear: both; text-align: center;">
<a href="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/426503_343899128984271_264544806919704_1025068_1707494125_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/426503_343899128984271_264544806919704_1025068_1707494125_n.jpg" width="240" /></a></div>
<span class="" id="result_box" lang="en"><span class="hps">We do not doubt</span> <span class="hps">the benefits</span> <span class="hps">and need for a</span> <span class="hps">good warm up.</span> <span class="hps">In other activities</span> <span class="hps">it is easier</span> <span class="hps">add into the</span> <span class="hps">routine</span> <span class="hps">before competition</span><span>.</span> <span class="hps">In</span> <span class="hps">du &</span><span class="hps"> triathlons</span></span><span class="" id="result_box" lang="en"><span class="hps">we are often</span> <span class="hps">forgotten in</span> <span class="hps">the previous activities</span> <span class="hps">of our sport.</span> <span class="hps">We forget</span> <span class="hps">and</span> <span class="hps">we devote</span> <span class="hps">little attention to</span> <span class="hps">WU. </span></span><span class="" id="result_box" lang="en"><span class="hps">when</span> <span class="hps alt-edited">we recognize the</span> <span class="hps alt-edited">neglect</span> <span class="hps">it is too late</span><span class="">.</span></span><span class="" id="result_box" lang="en"><span class=""></span></span><br />
<div style="text-align: justify;">
<span class="" id="result_box" lang="en"><span class="hps">The review</span> <span class="hps">material,</span> <span class="hps alt-edited">entry</span> <span class="hps">boxes,</span> <span class="hps">preparing</span> <span class="hps">material</span> <span class="hps">transitions,</span> <span class="hps">...</span> <span class="hps">are the ones that</span> <span class="hps alt-edited">steal our</span> <span class="hps">precious time</span><span>.</span> <span class="hps alt-edited">So we must</span> <span class="hps alt-edited">try to take advantage</span> <span class="hps alt-edited">of these activities</span> <span class="hps">integrate and adapt to our WU process</span><span class="hps"></span><span>.</span></span></div>
<div style="text-align: justify;">
<span class="" id="result_box" lang="en"><span class="hps">Another</span> <span class="hps">impediment</span> <span class="hps">is the</span> <span class="hps">social</span> <span class="hps">activity</span><span class="">, exchange of</span> <span class="hps">experiences with</span> <span class="hps alt-edited">friends and club members</span><span class="">,... An the typical</span> <span class="hps atn">regrets: "</span><i><span class="">I could not</span> </i><span class="hps"><i>train OK</i>"</span>, <span class="hps atn">"</span><i><span class="">I am not</span> </i><span class="hps"><i>fine.</i>.</span><span class="">"</span> <span class="hps">....</span></span></div>
<div style="text-align: justify;">
<span class="" id="result_box" lang="en"><span class="hps">We</span> <span class="hps">try to make</span> <span class="hps">social relations</span> <span class="hps">before or</span> <span class="hps">after</span> <span class="hps">the competition,</span> <span class="hps">or</span> <span class="hps">during WU</span> <span class="hps">but</span> <span class="hps">without interfering</span> <span class="hps">in its development.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Times,"Times New Roman",serif;"><i><b>Warn-Up for</b></i></span></span><span style="font-family: Times,"Times New Roman",serif; font-size: large;"><i><b> Duathlón </b></i></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/430235_343898908984293_264544806919704_1025058_659812949_n.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/430235_343898908984293_264544806919704_1025058_659812949_n.jpg" width="150" /></a></div>
<div style="color: #274e13;">
<br /></div>
<ul><a href="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/432223_343899028984281_264544806919704_1025064_1139307623_n.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/432223_343899028984281_264544806919704_1025064_1139307623_n.jpg" width="150" /></a>
<li style="color: #274e13; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">10
a 15' BIKE easy ride, verify all work OK, </span></b><b><span class="" id="result_box" lang="en"><span class="">especially if</span> <span class="hps">we have</span> <span class="hps">shipped</span> <span class="hps">disassembled</span><span class="">.</span></span></b></i></li>
<li style="color: #274e13; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">5' : 4 sprints 150-200m progressive end near 100%, Rest rolling very easy same distance</span></b></i></li>
</ul>
<br />
<ul>
<li style="color: #666666; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">CHECK MATERIAL, entry box, </span></b><b><span class="short_text" id="result_box" lang="en"><span class="hps">you take the</span> <span class="hps">line to</span> <span class="hps">be</span> <span class="hps">stretching</span> <span class="hps">his legs</span> <span class="hps">slightly</span><span class="">.</span></span></b></i></li>
<li style="color: #666666; font-family: Times,"Times New Roman",serif;"><span class="short_text" id="result_box" lang="en"><b><i><span class="hps">Place</span> <span class="hps">material</span><span class="">, box</span> <span class="hps">and</span> <span class="hps">put run</span>ning <span class="hps">shoes</span></i></b><span class="hps"></span></span></li>
</ul>
<br />
<ul>
<li style="color: #990000; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;"> <span style="color: #660000;">10' RUN easy+ 4x (30" competition pace+ 1' slowly)</span></span></b></i></li>
<li style="color: #660000; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">5' to return box, last adjust and hydration</span></b></i></li>
</ul>
<br />
<ul>
<li style="color: #666666; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">Soft Strecht specially calfs and low back/gluteus</span></b></i></li>
<li style="color: #666666; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">Entry to Box Start, </span><span class="short_text" id="result_box" lang="en"><span class="hps">trying to keep</span> <span class="hps">active and moving</span></span></b></i><i><b><span style="font-size: small;">. </span></b><b><span class="" id="result_box" lang="en"><span class="hps">If</span> <span class="hps">cold weather,</span> <span class="hps">keep</span> <span class="hps">warm</span> <span class="hps">clothes</span> <span class="hps">as long as possible</span><span>, especially</span> <span class="hps">on the trunk</span><span>, right</span> <span class="hps">up to departure</span><span class="">.</span></span></b></i></li>
</ul>
<div style="text-align: right;">
Activity:</div>
<div style="color: #274e13; text-align: right;">
Green: BIKE</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/424296_343899452317572_264544806919704_1025079_1293323200_n.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/424296_343899452317572_264544806919704_1025079_1293323200_n.jpg" width="150" /></a></div>
<div style="color: #660000; text-align: right;">
Brown: RUN</div>
<div style="color: #666666; text-align: right;">
Grey: Other</div>
<div style="text-align: justify;">
<br />
<span class="" id="result_box" lang="en"><span class="hps">For this one WU</span><span class="hps"> routine</span><span>, you</span> <span class="hps">need 45</span> <span class="hps">to 50 minutes,</span> <span class="hps">including</span></span> CHECK MATERIAL.</div>
<span class="" id="result_box" lang="en"><span class="hps">Depending on</span> <span class="hps">personal preferences</span> <span class="hps">can</span> <span class="hps">lengthen or</span> <span class="hps">shorten</span> <span class="hps alt-edited">some of</span> <span class="hps">the parts.</span></span>Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-34498643143940472782012-02-25T18:01:00.005+01:002014-12-30T12:49:01.336+01:00El calentamiento. Duatlon<div style="text-align: justify;">
<a href="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/426503_343899128984271_264544806919704_1025068_1707494125_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/426503_343899128984271_264544806919704_1025068_1707494125_n.jpg" width="150" /></a>No vamos a poner en duda de los beneficios y necesidad de un buen calentamiento. En otras actividades es mas fácil acoplarlo en la rutina previa a una competición. En duatlones y triatlones en multitud de ocasiones debido a la particularidad de los actos previos se nos olvida o le dedicamos poca importancia a ello, cuando nos damos cuenta ya es tarde.</div>
<div style="text-align: justify;">
La revisión material, entrada boxes, preparación material transiciones,...son las que nos roban ese tiempo precioso. Por ello debemos intentar aprovechar estas actividades integrarlas dentro de nuestro proceso calentamiento, adaptando este a la mecánica previa propia de la competencia.</div>
<div style="text-align: justify;">
Otro de los impedimentos que nos surgen en multitud de ocasiones, es la actividad social, el intercambio de experiencias con los compañeros de club, las típicas quejas de <b>"<i>no he podido entrenar"</i></b>,<b> " <i>no me encuentro fino</i>",</b>....</div>
<div style="text-align: justify;">
Debemos intentar que todo esta actividad necesaria, la realicemos con anterioridad o posterioridad a la competición, o durante el calentamiento pero sin que interfieran en su desarrollo.</div>
<div style="text-align: justify;">
A continuación os propongo una rutina de <span style="font-family: Times,"Times New Roman",serif; font-size: large;"><i><b>Calentamiento para Duatlón </b></i></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/430235_343898908984293_264544806919704_1025058_659812949_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/430235_343898908984293_264544806919704_1025058_659812949_n.jpg" width="150" /></a></div>
<div style="color: #274e13;">
<br /></div>
<ul><a href="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/432223_343899028984281_264544806919704_1025064_1139307623_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/432223_343899028984281_264544806919704_1025064_1139307623_n.jpg" width="150" /></a>
<li style="color: #274e13; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">10 a 15' BICI rodando fácil, aprovechamos para comprobar que todos los elementos funcionan perfectamente, sobre todo si la hemos transportado desmontada.</span></b></i></li>
<li style="color: #274e13; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">5' realizamos: 4 sprints progresivos terminando casi a tope, de unos 150 a 200m, volver rodando muy cómodo, antes del siguiente</span></b></i></li>
</ul>
<br />
<ul>
<li style="color: #666666; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">PASAMOS CONTROL MATERIAL, entrada boxes, aprovechamos la cola para ir estirando piernas muy ligeramente.</span></b></i></li>
<li style="color: #666666; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">Colocamos material, box y nos calzamos zapatillas correr.</span></b></i></li>
</ul>
<br />
<ul>
<li style="color: #990000; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;"> <span style="color: #660000;">10' CORRER a ritmo suave + 4x (30" ritmo objetivo+ 1'soltando)</span></span></b></i></li>
<li style="color: #660000; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">5' volvemos a box, para últimos ajustes si son necesarios, hidratarnos</span></b></i></li>
</ul>
<br />
<ul>
<li style="color: #666666; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">Estiramos muy suavemente fijandonos en esta ocasión zona gemelos y lumbares/glúteos</span></b></i></li>
<li style="color: #666666; font-family: Times,"Times New Roman",serif;"><i><b><span style="font-size: small;">Entramos en Cámara Llamada, procurando mantenernos activos y en movimiento. Si el clima es frío, mantendremos abrigo el mayor tiempo posible, sobre todo en el tronco, hasta instantes de la salida.</span></b></i></li>
</ul>
<div style="text-align: right;">
Actividades:</div>
<div style="color: #274e13; text-align: right;">
Verde: BICI</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/424296_343899452317572_264544806919704_1025079_1293323200_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/424296_343899452317572_264544806919704_1025079_1293323200_n.jpg" width="150" /></a></div>
<div style="color: #660000; text-align: right;">
Marrón: CORRER</div>
<div style="text-align: right;">
<span style="color: #666666;">Gris: Otras</span></div>
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</div>
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</div>
<div style="text-align: justify;">
Para la ejecución de esta rutina necesitamos 45' a 50', incluyendo el paso por el control material.</div>
<div style="text-align: justify;">
Dependiendo de las preferencias personales podemos alargar o acortar alguna de las partes.</div>
<br />Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com2Cáceres, España39.4761789 -6.370760439.0839714 -7.0024744 39.8683864 -5.7390464tag:blogger.com,1999:blog-3635348927166937633.post-3493832677719624682011-11-10T00:47:00.000+01:002014-12-30T12:49:01.340+01:00PEGADO DE TUBULARES (procedimento avanzado)<br />
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Cada vez hay mas gente que se decide por el uso de ruedas con tubulares, sobre todo desde que los precios de las opciones de perfil alto de carbono se han democratizado, sobre todo por al accesibilidad al mercado de Extremo Oriente. </span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">La duda viene de como hacer para pegar los tubulares. Algunos deciden usar el método de la cinta doble cara por la relativa facilidad de la misma. A continuación os detallo el proceso de pegado de tubulares utilizando Mastik o cola de tubular. El método esta basado en el recomendado por<b><i><u> <a href="http://www.a-dugast.com/index.php?option=com_jce&Itemid=12&lang=en" target="_blank">Dugast</a></u></i></b>, una de las marcas mas exquisitas en el mundo del tubular.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Después de haber probado ambos sistemas, el pegado favorece e incrementa el rendimiento así como transmite mejores sensaciones de conducción.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">El procedimiento que se expone es sencillo en cada una de sus etapas, pero es necesario realizarlo con tiempo, aunque el empleado en cada paso es relativamente corto.</span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">En el próximo articulo expondré un método abreviado, que no debería usarse si vamos a practicar ciclocross o recorridos montañosos</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br /></span><br />
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: large;">PEGADO TUBULARES</span></div>
</div>
<ol start="1" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">ESTIRADO: Montar sobre una llanta con una
presión de aprox 1bar. No estirar apoyando el pie y tirando con la mano.</span></li>
</ol>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">PREPARACIÓN</span></div>
<ol start="2" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Pasar un lija fina (260/320 mínimo) por la
garganta, sin apretar.</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Limpiar bien con disolvente</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Comprobar que el tubular se ajusta al diámetro
del aro, no más de 1mm de margen</span></li>
</ol>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-HqRxXTcnFZA/TrrEBTpQD3I/AAAAAAAADFs/sH350yV9tRA/s1600/PEGA+TUBULAR+1MM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" src="http://1.bp.blogspot.com/-HqRxXTcnFZA/TrrEBTpQD3I/AAAAAAAADFs/sH350yV9tRA/s1600/PEGA+TUBULAR+1MM.jpg" /></span></a></div>
</div>
<ol start="5" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">PEGADO: Con un pincel dar una capa muy fina (practicamente solo manchar) de mastik por todo el aro. Poner una gota cada
2 tramos y extender con el pincel.</span></li>
</ol>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><a href="http://3.bp.blogspot.com/-k0PPeXV9U98/TrrDt4PLSiI/AAAAAAAADFY/3i0WIPFzzy8/s1600/pega-tubular-1CAPA.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-k0PPeXV9U98/TrrDt4PLSiI/AAAAAAAADFY/3i0WIPFzzy8/s200/pega-tubular-1CAPA.jpg" width="150" /></a><a href="http://2.bp.blogspot.com/-xUmgHtT_sPw/TrrDrMXooKI/AAAAAAAADFQ/ntyshg3KJtY/s1600/pega-tubular-1CAPA+GOTAS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="200" src="http://2.bp.blogspot.com/-xUmgHtT_sPw/TrrDrMXooKI/AAAAAAAADFQ/ntyshg3KJtY/s200/pega-tubular-1CAPA+GOTAS.jpg" width="150" /></a></span></div>
</div>
<ol start="6" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Dejar secar entre 12 y 24h</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Opcionalmente dar una segunda capa de la misma
forma</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Con el tubular hinchado solo para darle forma,
dar un ligera capa de cola en la base del mismo</span></li>
</ol>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-zwG3qZWaz0w/TrrECZq9F3I/AAAAAAAADF8/7SS1qf3P5Qg/s1600/PEGA+TUBULAR+UNTA+BASE.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" src="http://3.bp.blogspot.com/-zwG3qZWaz0w/TrrECZq9F3I/AAAAAAAADF8/7SS1qf3P5Qg/s1600/PEGA+TUBULAR+UNTA+BASE.jpg" /></span></a></div>
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br /></span></div>
<ol start="9" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Dar una mano de Mastik en la llanta,
extendiendo uniformemente con el pincel, cuidando de abarcar todo el ancho
de la llanta, fijandonos sobre todo en zona válvula.</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Cuidar de llegar a los extremos de la garganta
sin manchar banda frenado.</span></li>
</ol>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-V72uLwkhrcs/TrrDtOvo4DI/AAAAAAAADFU/9Gm5guZCc_k/s1600/pega-tubular-1CAPA+PINCEL.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="240" src="http://3.bp.blogspot.com/-V72uLwkhrcs/TrrDtOvo4DI/AAAAAAAADFU/9Gm5guZCc_k/s320/pega-tubular-1CAPA+PINCEL.jpg" width="320" /></span></a></div>
</div>
<ol start="11" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">MONTAJE: Poner el tubular sobre la llanta. La
rueda estar de pie y con el agujero de la válvula en la parte superior.</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Introduce la válvula y de forma simétrica ir
colocando el tubular sobre la llanta a la par que se va estirando.</span></li>
</ol>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-WSpok_wUk2U/TrrEBsmXLuI/AAAAAAAADFk/9ONPrErLTbI/s1600/monta+tubular+inicio.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="256" src="http://2.bp.blogspot.com/-WSpok_wUk2U/TrrEBsmXLuI/AAAAAAAADFk/9ONPrErLTbI/s320/monta+tubular+inicio.jpg" width="320" /></span></a></div>
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br /></span></div>
<ol start="13" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">coloca tirando el ultimo tramo</span></li>
</ol>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-m8mLh88N6PY/TrrEDERfJgI/AAAAAAAADGE/7TWKO50aEHw/s1600/monta+tubular+fin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="257" src="http://4.bp.blogspot.com/-m8mLh88N6PY/TrrEDERfJgI/AAAAAAAADGE/7TWKO50aEHw/s320/monta+tubular+fin.jpg" width="320" /></span></a></div>
</div>
<ol start="14" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Fijarse en que la cinta base queda centrada.</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Hinchar sobre 2 bar y centrar el tubular en la
garganta.</span></li>
</ol>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-7CJEzuJFczk/TrrECHEAdkI/AAAAAAAADFw/Fprv_XfGl4w/s1600/monta+tubular+centrado.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="320" src="http://3.bp.blogspot.com/-7CJEzuJFczk/TrrECHEAdkI/AAAAAAAADFw/Fprv_XfGl4w/s320/monta+tubular+centrado.jpg" width="200" /></span></a></div>
</div>
<ol start="16" style="margin-top: 0cm;" type="1">
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Apretar bien sobre la zona de la válvula, para
asegurar pegado.</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Rodar la rueda sobre el suelo apoyandonos sobre
ella</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Hinchar a presión máxima y dejar reposar 24 h</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Si se ha manchado los laterales con algo de
mastik, lo puedes remover fácil con la mano o un trapo húmedo. Si
todavía queda un pequeño resto sobre la banda frenado pasar el paño con un
poco disolvente</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Si el margen entre tubular y llanta supera el milímetro de margen, se puede
poner un tramo de cinta estrecha (6 a 9mm) sobre la capa de cola, dejar secar 12/24h,
pasado el tiempo dar una capa mastik sobre la cinta y dejar secar otras 12/24h,
para continuar a partir paso<b><i> 5</i></b></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">DESPEGADO: Al dar la ultima capa de cola, se puede dejar en la zona opuesta a la válvula un tramo de 2 cm sin cola, para ayudar a iniciar el despegado de una forma más rápida en caso de tener que hacerlo en ruta. Esto viene indicada sobre todo para usuarios con poca fuerza en las manos</span></li>
</ol>
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Adjunto un metodo similar </span><span class="Apple-style-span" style="font-family: Tahoma;"> </span><a href="http://media.bontrager.com/owners_manuals/wheels/Bontrager_Tubular_Wheel_Setup_ES.pdf">http://media.bontrager.com/owners_manuals/wheels/Bontrager_Tubular_Wheel_Setup_ES.pdf</a>Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com1tag:blogger.com,1999:blog-3635348927166937633.post-4052306347451152242011-07-27T00:44:00.000+02:002014-12-30T12:49:01.344+01:00gadgets R2C revisionBueno siguiendo el hilo de las manetas hoy hemos realizado una prueba a la par que de las barras SBEND LAZY.<br />
Independientemente de la estética similar a las anteriores, solo que un pelin mas estrechas en la maneta y ligeramente algo mas gruesas en el cuerpo, para permitir alojar el mecanismo.<br />
El funcionamiento es simplemente empujar o tirar, oyendo el clac típico, el piñón deseado engranado (suponiendo que has ajustado el sincronizado)...y la maneta se queda en la posición de reposo. Esta posición se puede regular donde mas convenga, yo al final las he dejado alineadas con la barra.<br />
La principal ventaja es la de no tener "que andar buscando la maneta", teniéndola siempre a mano. Como ya os comente en el anterior post, funciona igual de bien o mejor que sus equivalentes de carretera.<br />
Como comentan algunos si merece o no la inversión,.... eso ya es harina de otro costal. Más rápido no vas a ir. Quizás sea el gadget mas "rentable"<br />
Las nuevas barras LAZY mantienen la forma en S pero el ángulo del extremo es algo mayor, por lo que la mano mir<br />
Ahora os dejo unas fotos de como quedan puestas<br />
<div class="separator" style="clear: both; text-align: right;"><a href="http://3.bp.blogspot.com/_C7RdTx8ZzIA/TToQ9HmLqYI/AAAAAAAACfs/7ZJsoR9wZf4/s1600/r2c-lateral.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="112" src="http://3.bp.blogspot.com/_C7RdTx8ZzIA/TToQ9HmLqYI/AAAAAAAACfs/7ZJsoR9wZf4/s200/r2c-lateral.jpg" width="200" /></a></div><div style="text-align: right;"><br />
</div><div class="separator" style="clear: both; text-align: right;"><a href="http://2.bp.blogspot.com/_C7RdTx8ZzIA/TToQ9kGUPQI/AAAAAAAACfw/o3srla6ZMYc/s1600/r2c-frontal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/_C7RdTx8ZzIA/TToQ9kGUPQI/AAAAAAAACfw/o3srla6ZMYc/s200/r2c-frontal.jpg" width="112" /></a></div><div style="text-align: right;"><br />
</div><div class="separator" style="clear: both; text-align: right;"><a href="http://3.bp.blogspot.com/_C7RdTx8ZzIA/TToQ-ILZ12I/AAAAAAAACf0/fdbKLKw615A/s1600/r2c-manillar+front.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="118" src="http://3.bp.blogspot.com/_C7RdTx8ZzIA/TToQ-ILZ12I/AAAAAAAACf0/fdbKLKw615A/s200/r2c-manillar+front.jpg" width="200" /></a></div><div style="text-align: right;"><br />
</div><div class="separator" style="clear: both; text-align: right;"><a href="http://1.bp.blogspot.com/_C7RdTx8ZzIA/TToQ_PWkhYI/AAAAAAAACf4/Wfo_Ds-B-q8/s1600/r2c+bici+fornt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="http://1.bp.blogspot.com/_C7RdTx8ZzIA/TToQ_PWkhYI/AAAAAAAACf4/Wfo_Ds-B-q8/s200/r2c+bici+fornt.jpg" width="200" /></a></div><div style="text-align: right;"><br />
</div><div class="separator" style="clear: both; text-align: right;"><a href="http://2.bp.blogspot.com/_C7RdTx8ZzIA/TToQ_wrea8I/AAAAAAAACgA/X0yds7V2xO0/s1600/r2c-manillar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="http://2.bp.blogspot.com/_C7RdTx8ZzIA/TToQ_wrea8I/AAAAAAAACgA/X0yds7V2xO0/s200/r2c-manillar.jpg" width="200" /></a></div><div style="text-align: right;"><br />
</div><div class="separator" style="clear: both; text-align: right;"><a href="http://1.bp.blogspot.com/_C7RdTx8ZzIA/TToQ_rOmVuI/AAAAAAAACf8/yOQIY6wGZOI/s1600/r2c-front.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="135" src="http://1.bp.blogspot.com/_C7RdTx8ZzIA/TToQ_rOmVuI/AAAAAAAACf8/yOQIY6wGZOI/s200/r2c-front.jpg" width="200" /></a></div>Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-88227145825063264912011-07-27T00:28:00.005+02:002014-12-30T12:48:51.638+01:00POSICIÓN AEROEn muchas ocasiones nos planteamos ajustar la postura aerodinámica, en muchos casos nos dejamos llevar por sensaciones y/o buscando información en diferentes sitios.<br />
<br />
La mejor forma es que el ajuste se haga por parte de algún especialista, pero no siempre es posible.<br />
<br />
En la Red hay mucha información y algunas herramientas para determinar las cotas en función de nuestra tipología. La propuesta es un pequeño compendio ajustado y fácil de usar para determinar esas cotas iniciales. También nos puede guiar a la hora de decidir sobre la talla de <i>cabra</i> que no suele coincidir con una bici de carretera estándar<br />
Aquí os dejo un archivo que nos ayuda al menos a un primer ajuste de posición, para a partir de ahí ir ajustando poco a poco hasta conseguir esa <i>posición ideal </i><br />
<br />
<div style="color: #20124d;">
<i><b><a href="http://dl.dropbox.com/u/58663606/Fit-TribikeCal.xls">FIT-TRIbikeCalculator</a></b></i></div>
<br />
Ahora ya no hay excusa para quemar asfalto acopladoAnonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-81135932796844903172011-06-06T13:36:00.004+02:002014-12-30T12:49:01.392+01:00MANTENER Y GUARDAR EL NEOPRENO<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-9k2e0G6U1Zk/Tey1n7I3rOI/AAAAAAAACzA/K8z8Jt_wUho/s1600/neopreno+1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-9k2e0G6U1Zk/Tey1n7I3rOI/AAAAAAAACzA/K8z8Jt_wUho/s320/neopreno+1.jpg" width="160" /></a></div>Un <a href="http://www.triavip.es/neopreno/"><b><i>neopreno</i></b></a> de triatlon es un material ligeramente delicado que cuidándolo un poco nos puede durar bastante tiempo. vamos a dar unas normas generales para su mantenimiento y uso.<br />
<br />
<ul><li>Guardarlo siempre en sitio alejado de la lu<span id="goog_24684949"></span><span id="goog_24684950"></span><a href="http://www.blogger.com/"></a>z y tapado, un portatrajes o bolsa es ideal.</li>
<li>Lavarlo con agua abundante después de cada uso</li>
<li>Dejarlo secar completamente antes de guardarlo</li>
<li>En desplazamientos no dejarlo al sol y menos dentro del coche sin proteger. En el maletero, abajo del todo, es el mejor sitio.</li>
<li>No usar lubricantes ni aceites, contienen disolventes que estropean el neopreno. Hay algunos especiales o bien genéricos de base acuosa</li>
<li>Colgarlo de forma adecuada evitando arrugas y deformaciones</li>
</ul><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-size: large;"><br />
</span><br />
<span class="Apple-style-span" style="font-size: large;"><br />
</span><br />
<span class="Apple-style-span" style="font-size: large;"><br />
</span><br />
¿Como colgar <a href="http://www.triavip.es/neopreno/">neopreno</a>?</span><br />
Usaremos una percha ancha, las hay especificas para<b><i> <a href="http://www.triavip.es/neopreno/">neopreno</a></i></b>. Pero vale cualquiera que tenga las hombreras un poco mas anchas. Una opción es almohadillarla con un par de bolsas.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-hritrLBIkjk/Tey1w9xTwxI/AAAAAAAACzI/deFzpM0V0bk/s1600/neopreno+COLGADO.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-hritrLBIkjk/Tey1w9xTwxI/AAAAAAAACzI/deFzpM0V0bk/s1600/neopreno+COLGADO.jpg" /></a></div><ol><a href="http://3.bp.blogspot.com/-cY9D1OaoJGs/Tey1s_HIbOI/AAAAAAAACzE/FlYgS4X4wvk/s1600/neopreno+2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-cY9D1OaoJGs/Tey1s_HIbOI/AAAAAAAACzE/FlYgS4X4wvk/s320/neopreno+2.jpg" width="183" /></a>
<li>Paso <b>"0"</b> : Doblamos el<a href="http://www.triavip.es/neopreno/"> <i><b>neopreno</b></i></a> por la cintura, echando las piernas (zona pantorrillas sobre la percha)</li>
<li>Paso <b>"1"</b> y <b>"2"</b>: Cruzamos las mangas sobre el cuerpo</li>
<li>Tambien se puede hacer al reves: Primero cruzamos las mangas y luego doblamos por la cintura echando las perneras sobre los hombros</li>
<li>Una vez plegado lo metemos en la bolsa y podemos colgar en lugar fresco y sin luz (fondo armario/ropero)</li>
<li>De esta forma evitamos que el propio peso deforme el <a href="http://www.triavip.es/neopreno/">neopreno</a> al permanecer colgado largo tiempo. Además de ocupar mucho menos espacio. Para el secado mejor colgar por la cintura sobre la percha, para no deformar la zona de hombros.</li>
</ol>Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0tag:blogger.com,1999:blog-3635348927166937633.post-72338560786299912742011-04-10T11:40:00.000+02:002014-12-30T12:49:01.375+01:003 semanas para primer reto..Pues nada que entre unas cosas y otras, estamos a las puertas de la carrera de Grupos Edad del Mundial de Triatlon Cros. A las 9:51 del próximo sábado 30, nos echaremos al agua...Ayer me dio una ligera alegria, prueba de neopreno, llevaba un año sin ponermelo, me costo ajustarlo, tambien los 4 kg de mas se notan...tet 500m nadando "agusto" a 1:46/1:48 , para mi genial, es un ritmo que se puede mantener y no salir fundido.<br />
Por la tarde 60km deMTB hasta los miliarios de la Via de la Plata y la zona donde se ve la original calzada.<br />
Ahora a esperar que la cadera no fastidie...y nos deje disfrutar de un finde triatletico.<br />
<br />
solo nos queda que el "lio" de los monos no se complique<br />
<br />
la agenda del campeonato:<br />
<br />
<i style="background-color: #fff2cc;"><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: x-small;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="color: #6aa84f;"><b>Jueves 28 de Abril</b></span></span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">10:00 Apertura Oficina Registro</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">14:00 Cierre Oficina Registro</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">16:00 Apertura Oficina Registro</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">20:00 Cierre Oficina Registro</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"></span><span class="Apple-style-span" style="font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><u><b><span class="Apple-style-span" style="color: #6aa84f;">Viernes 29 de Abril </span></b></u></span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">10:00 Entrenamiento Oficial Ciclismo Elite y Sub23</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">10:30 Entrenamiento Oficial Ciclismo Junior</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">11:00 Entrenamiento Oficial Natacion Elite, Sub23 y Junior</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">12:00 Reunión Técnica Elite y Sub23</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">12:30 Conferencia de Prensa</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">13:00 Reunión Técnica Junior</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">13:00 Entrenamiento Oficial Ciclismo Grupos de Edad y ParaTriatlón</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">13:30 Entrenamiento Oficial Natación Grupos de Edad y ParaTriatlón</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">14:00 Reunión Técnica Grupos de Edad</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">14:30 Reunión Técnica ParaTriatlón</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">15:00 Apertura Oficina Registro</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">20:00 Cierre Oficina Registro</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"></span><span class="Apple-style-span" style="font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><b><span class="Apple-style-span" style="color: #6aa84f;">Sábado 30 de Abril </span></b></span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">9:00 Campeonato del Mundo de Triatlon Cros Junior Masculino</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">9:05 Campeonato del Mundo de Triatlon Cros Junior Femenino</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">9:25 Campeonato del Mundo de ParaTriatlon Cros</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">9:45 Campeonato del Mundo de Triatlon Cros Grupos de Edad (40-44M)</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">9:48 Campeonato del Mundo de Triatlon Cros Grupos de Edad (45-49M)</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">9:51 Campeonato del Mundo de Triatlon Cros Grupos de Edad (>50M)</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">9:55 Campeonato del Mundo de Triatlon Cros Grupos de Edad (F)</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">13:15 Campeonato del Mundo de Triatlon Cros Grupos de Edad (30-34M)</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">13:20 Campeonato del Mundo de Triatlon Cros Grupos de Edad (35-39M)</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">13:25 Campeonato del Mundo de Triatlon Cros Grupos de Edad (18-29M)</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">16:00 Apertura Oficina Registro</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">16:15 Campeonato del Mundo de Triatlon Cros Elite y Sub23 Femenino</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">18:30 Campeonato del Mundo de Triatlon Cros Elite y Sub23 Masculino</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">19:55 Ceremonia de Entrega de Medallas Elite, Junior y Sub23</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">20:15 Reunión Técnica Campeonato de España e Iberoamericano de Duatlón Cros</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">21:00 Cierre Oficina Registro</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">22:00 Fiesta de Clausura y entrega de medallas Grupos de Edad (Restaurante Orozco)</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"></span><span class="Apple-style-span" style="font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="color: #6aa84f;"><b>Domingo 1 de Mayo </b></span></span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">8:30 Apertura Oficina Registro</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">9:30 Campeonato de España de Duatlon Cros Grupos de Edad</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">12:00 Campeonato de España e Iberoamericano de Duatlon Cros Elite Femenino</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">12:45 Campeonato de España e Iberoamericano de Duatlon Cros Elite Masculino</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="color: #134f5c; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">14:00 Ceremonia de entrega de medallas</span></i>Anonymoushttp://www.blogger.com/profile/17812567913029217543noreply@blogger.com0