Джо Фрил - Библия триатлета
- Название:Библия триатлета
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- Издательство:Манн, Иванов и Фербер
- Год:2011
- Город:Москва
- ISBN:978-5-91657-184-4
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Джо Фрил - Библия триатлета краткое содержание
Эта книга поможет вам подготовиться к соревнованиям: спринт-триатлону, олимпийской дистанции, Half-Ironman и, наконец, полному Ironman. В ней учтены особенности тренировки самых разных групп спортсменов: по полу, возрасту, уровню начальной подготовки. Четкая структура, понятные описания, иллюстрации и удобные таблицы контрольных данных позволят вам разработать собственную систему тренировок, а затем планомерно идти к вашей высокой цели.
Эта книга совершенно необходима всем, кто уже занимается триатлоном или только собирается им заняться.
Библия триатлета - читать онлайн бесплатно ознакомительный отрывок
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A2. Брик-интервалы по бегу.Принесите к месту занятия свой велотренажер. Для разминки пробегитесь в течение 10–20 минут в зонах 1–3. Затем занимайтесь на велотренажере в течение 5–10 минут, в последнюю минуту достигая зон 4–5a. Переобуйтесь для бега и проделайте 2–4 интервала по 2–4 минуты, повышая интенсивность при каждом интервале до зоны 5b. Продолжительность восстановительных интервалов должна составлять половину продолжительности предыдущего рабочего интервала. Вернитесь к тренажеру и катайтесь примерно 5 минут, наращивая интенсивность до зон 4–5a. Повторите это упражнение от одного до трех раз, затем перейдите к 10-минутной заминке на велосипеде. Общее время рабочих интервалов для бега должно составлять примерно 20 минут (или расстояние в 5 км). (Периоды: Строительство 2, Пиковый.)
Приложение F
Форма оценки гонки, ведение дневника
Форма оценки гонки
* П – плавание, В – велосипед, Б – бег. Аббревиатуры используются для экономии времени записи. Прим. ред.
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