Allenamento in palestra

Roberto Massa

t.me/massarob
11 Marzo 2008
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3NR1 ha scritto:
L'unica cosa che ho capito è che la sarcopenia è inevitabile ma che si può limitare con una dieta e un allenamento adeguato
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ma qui, sì, interviene l'allenamento in "sovraccarico" anche in ottica salute/benessere (vd post precedente), ma l'intento non è certo quello di migliorare la prestazione aerobica poiché allo spettro opposto e quindi nemmeno una sovrapponibilità tra interventi nel carico è realistica.

Il discorso parallelo vale per l'osteopenia e anche in questo caso l'attività di sovraccarico (pesi) può essere utile ma incide meno di un carico gravitazionale (es. corsa).

PS tra sarcopenia e osteopenia in ottica salute/benessere, nella popolazione "ciclisti", mi focalizzerei più sulla seconda, ha una rilevanza/incidenza superiore.

Fragile bones of elite cyclists: to treat or not to treat? | Journal of Applied Physiology

journals.physiology.org

Why Cycling is Bad for Bone Density and How You Can Improve It

Because cycling is non-weight bearing, it can be bad for your bones. Here's how you can improve your bone density as a cyclist.
www.trainingpeaks.com
 
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Il Trattore

Maglia Rosa
14 Luglio 2017
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con due ruote
@never give up! ne è la prova vivente, qualche osso lo stanno ancora cercando nella rotonda di Langenfeld
#vecchiodimer*a
#rotto
#osteopeniaambulante
#questivecchichegravanosulSSNaustriaco
 
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ManniWaldner

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Rewel CSL - Campagnolo Record - Winspace Hyper | Radon ZR Race 8.0 29" | Canyon Inflite CF SLX
gioca63 ha scritto:
piu ghisa si alza piu si abbassa la ftp
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"You're busy and have other things going on than triathlon training, correct? So you can't afford to do junk miles, or any sort of junk training.

That's where strength training comes in. We know this from research studies. And I've seen this in a number of athletes I coach personally and hundreds of athletes that have used my 19-week triathlon strength training program.

Lifting weights used to be a hotly debated topic in endurance sports, but the pendulum has swung.

Pretty much any coach or sports scientist worth their salt would agree that for age-group triathletes, a properly designed strength training program is among the lowest hanging fruits for improved endurance performance.

How do you like the sound of these improvements:

Five percent improvement in running performance.

Seven percent in cycling.

And close to ten percent improvement in exercise economy — the king of performance markers in long endurance events like Ironman and half Ironman triathlons."

Riprova, sarai più fortunato.
 

gioca63

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18 Aprile 2009
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la mia citazione non era al sito ma alla intervista a sebastian weber, il sito vende un po di allenamenti weber fa l allenatore ad un po di ciclisti...
 

ManniWaldner

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Rewel CSL - Campagnolo Record - Winspace Hyper | Radon ZR Race 8.0 29" | Canyon Inflite CF SLX
gioca63 ha scritto:
certo a patto che tu chiami weber e gli dici lo stesso :-)
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Mi fa piacere il basarsi su personaggi piuttosto che sugli studi. Molto scientifico.

Ah, guarda che stupidi i triatleti norvegesi che lavorano sui massimali in palestra. Del resto Blummenfelt è così piantato, chissà che danni al suo vo2max

 

gioca63

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non ho detto che si fa danni al vo2max ma alla soglia, e lui deve anche nuotare.
bel video i plank li faccio anche io
 

ManniWaldner

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Rewel CSL - Campagnolo Record - Winspace Hyper | Radon ZR Race 8.0 29" | Canyon Inflite CF SLX
gioca63 ha scritto:

Animation of Aerobic and Anaerobic Capacities for Swimming

Jan Olbrecht presents his ideas to US Swim Coaches in April 2015
lactate.com
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- https://onlinelibrary.wiley.com/doi/10.1111/sms.12257
"In conclusion, heavy strength training leads to improved cycling performance in elite cyclists as evidenced by a superior effect size of ES training vs E training on relative improvements in power output at 4 mmol L−1 [la−], peak power output during 30-s Wingate test, Wmax, and mean power output during 40-min all-out trial."

- https://onlinelibrary.wiley.com/doi/10.1111/sms.12468
"In conclusion, adding heavy strength training improved cycling performance, increased fractional utilization of VO2max, and improved cycling economy. The main mechanisms behind these improvements seemed to be increased quadriceps muscle CSA and fiber type shifts from type IIAX-IIX toward type IIA."

- https://journals.humankinetics.com/view/journals/ijspp/7/4/article-p313.xml
"In conclusion, adding heavy strength training to usual endurance training in well-trained cyclists improves pedaling efficacy during 5-min all-out cycling performed after 185 min of cycling."

- https://link.springer.com/article/10.1007/s00421-009-1307-z
"In conclusion, adding strength training to usual endurance training improved determinants of cycling performance as well as performance in well-trained cyclists. Of particular note is that the added strength training increased thigh muscle CSA without causing an increase in body mass."

- https://journals.lww.com/nsca-jscr/...gth_Training_Improves_Cycling_Economy.26.aspx
"Eight weeks of maximal strength training improved CE, work efficiency, and time to exhaustion at maximal aerobic power among competitive road cyclists in spite of a decrease in total weekly cycle training. There was no concurrent increase in body weight or maximal oxygen uptake."

- https://journals.lww.com/nsca-jscr/...Heavy_Strength_Exercise_Bouts_Improve.14.aspx
"In conclusion, results of this study show that prior heavy-intensity, strength exercise, 5RM leg press exercise bouts significantly improved the cycling performance for a subsequent TT20km with no alteration in pacing strategy. Additional studies are required to better understand how mechanical and metabolic (i.e., cycling economy) factors are related to the potentiated cycling performance after heavy-intensity, strength exercise bouts."

- https://link.springer.com/article/10.1007/s40279-014-0157-y
"The present research available supports the addition of strength training in an endurance athlete’s programme for improved economy, vV˙O2max/wV˙O2maxvV˙O2max/wV˙O2max, muscle power and performance. However, it is evident that further research is needed. Future investigations should include valid strength assessments (i.e. squats, jump squats, drop jumps) through a range of velocities (maximal-strength ↔ strength-speed ↔ speed-strength ↔ reactive-strength), and administer appropriate strength programmes (exercise, load and velocity prescription) over a long-term intervention period (>6 months) for optimal transfer to performance."

- https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.13149
"Based on the results of this study, both runners and cyclists should include heavy strength training in their training programs for maximal gains in performance. This seems to be particularly important for performance during late phases of long-lasting competitions."

- https://link.springer.com/article/10.1007/s40279-014-0157-y
"The results showed that strength training improved time-trial performance, economy, vV˙O2max/wV˙O2maxvV˙O2max/wV˙O2max and vMART in competitive endurance athletes."

- https://journals.humankinetics.com/view/journals/ijspp/13/1/article-p57.xml
"Taken together, these results provide a framework that supports the implementation of strength training in addition to traditional sport-specific training to improve middle- and long-distance performance, mainly through improvements in the energy cost of locomotion, maximal power, and maximal strength."

- https://journals.humankinetics.com/view/journals/ijspp/12/4/article-p470.xml
"This study demonstrates that 20 wk of strength training can significantly improve maximal strength, bike-specific explosive strength, and absolute WV̇O2max in competitive road cyclists."

E gli ultimi due, che ti dedico dal profondo del mio cuore:

- https://d1wqtxts1xzle7.cloudfront.n...0Bq9pGjw2w__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA
"This study is the first to find improvements in cycling economy following a period of leg-strength training performed without concurrent endurance training in previously untrained subjects. The observed increase in leg strength and muscle hypertrophy may be responsible for the improved cycling economy during high-intensity submaximal cycling. The increase in leg strength with no muscle hypertrophy observed in the last 4 wk of training suggests that neural adaptations may be involved in strength development. Neuromuscular mechanisms may also be associated with the improved cycling economy found in response to maximal leg-strength training in the present study. "

- https://link.springer.com/article/10.1007/s00421-007-0641-2
"In conclusion, 8 weeks of strength training improves supramaximal cycling performance in previously untrained subjects. However, increases in time to exhaustion for supramaximal cycling following strength training are associated with an increase in the contribution of the aerobic energy system rather than an improvement in anaerobic capacity."
 
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