- janeiro 4, 2021
- Posted by: evolueciclismo
- Category: Treinamento
Teste Aptidão Física
– Escolher algum dia opcional para executar este teste;
– Assista o vídeo explicativo; Clique Aqui!
– Realize o mesmo;
– Preencha os resultados; Clique Aqui!
Teste Curto
– Aquecimento: 10’ a 15’ entre z2 e z4.
– Teste 1 Potência Anaeróbica: 3 tiros máx de 15” a 45” com 2’ a 3’ de recuperação entre eles.
– Transição 1: 5’ giro leve z2.
– Teste 2 Capacidade Anaeróbica: 2 tiros máx de 1’ a 2’ com 3’ a 5’ de recuperação entre eles.
– Transição 2: 5’ giro leve z2.
– Teste 3 Vo2 máx: 1 tiro máx de 3’ a 5’.
– Desaquecimento: Tempo necessário para fechar no mínimo 60’ ou esticar 90’ a 120’ entre z1/z2.
Teste Desafio
– Graciosa
(Só Subida trevo antonina até entrada dom Pedro)
– Volta Litoral
(Posto jardim das américas / trevo Morretes / Alphaville com Jacob Macanhã)
– Dom Pedro
(Centro Quatro Barras / Portal Dom Pedro / Centro Quatro Barras)
– Bela Vista
(Lanchonete até o Pedágio)
– Morro da Cruz
(Subida em Colombo, média e inclinada)
– Morro do Palha
(Subida em Campo Magro, longa inclinada e técnica)
– 100 km Mtb + 2 mil mts
(cada um escolhe o seu percurso)
– 50 km Mtb
(cada um escolhe o seu percurso)
– 150 km Asfalto + 1
(cada um escolhe o seu percurso)
– 80 km Asfalto
(cada um escolhe o seu percurso)
– Cimentão
(Terreno Misto bem inclinado)
– 1h30 xco Eliel
(Pista mais dura)
– Tunas + de 100 km
(Asfalto com mais de 2 mil metros)
– Serra São Luiz Purunã
(Só a subida Acesso Bolsa Nova até o pedágio)
– 2h00 xco Batalhão
(Pista mais tranquila)
– Trilhas Campo Magro
(Bar da Nona Trilhas 50 km 1500 mts) Percurso Clique Aqui!
– Palermo Vai Volta
(Mandirituba 43 km 1300 mts) Percurso Clique Aqui!
– Guaricana
(Mtb em São José do Pinhais)
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