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<blockquote data-quote="pshyco otter" data-source="post: 7828703" data-attributes="member: 126437">[USER=107540]@canserbero[/USER] Dopo questa discussione e varie riflessioni ho rimesso mano al microciclo tirandone fuori qualcosa di decisamente più tranquillo, come progressione ho tenuto solo le sedute sweetspot che diventano 2 in 9 giorni, il resto serve a fare legna a sensazione lasciandomi margine con un lungo vero da almeno 70 Km (per me è lungo), un altra uscita tranquilla da 2/3 h, poi ho messo un giorno off e 2 recupero attivo mobilità in modo da creare margine su cui lavorare se nelle settimane se il lavoro risultasse molto leggero e sentissi il bisogno di fare di più. V02 max e lavori neuromuscolari pesanti per ora gli ho accantonati per non accumulare troppa stanchezza mentre lavoro sulla soglia e sulla base aerobica.&nbsp; Che ne dite? a me pare che così possa andare.&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; <table style='width: 100%'><tr><th>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
Giorno 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </th><th>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
Tipo 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </th><th>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
Allenamento 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </th></tr><tr><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
1 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
SWEETSPOT (rulli) 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
2 soglia/Sw×15’ → 3×15’ → 2×20’ @eet Spot 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td></tr><tr><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
2 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
PESI A 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
Upper body 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td></tr><tr><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
3 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
Giro Z2 + qualche allungo se ok&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
2–3h endurance facile 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td></tr><tr><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
4 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
Recupero attivo / mobilità&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
4×3’ → 5×3’ → 5×4’ 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td></tr><tr><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
5 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
SWEETSPOT (rulli) 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
2 soglia/Sw×15’ → 3×15’ → 2×20’ @eet Spot 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td></tr><tr><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
6 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
PESI B 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
Upper body 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td></tr><tr><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
7 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
OFF 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
Riposo completo 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td></tr><tr><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
8 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
LUNGO 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
Minimo 70 Km, andatura tranquilla + qualche piccolo allungo a seconda delle condizioni del momento 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td></tr><tr><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
9 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
Recupero attivo/ riposo mobilità 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td><td>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 
recupero completo 
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </td></tr></table></blockquote>

[QUOTE="pshyco otter, post: 7828703, member: 126437"] [USER=107540]@canserbero[/USER] Dopo questa discussione e varie riflessioni ho rimesso mano al microciclo tirandone fuori qualcosa di decisamente più tranquillo, come progressione ho tenuto solo le sedute sweetspot che diventano 2 in 9 giorni, il resto serve a fare legna a sensazione lasciandomi margine con un lungo vero da almeno 70 Km (per me è lungo), un altra uscita tranquilla da 2/3 h, poi ho messo un giorno off e 2 recupero attivo mobilità in modo da creare margine su cui lavorare se nelle settimane se il lavoro risultasse molto leggero e sentissi il bisogno di fare di più. V02 max e lavori neuromuscolari pesanti per ora gli ho accantonati per non accumulare troppa stanchezza mentre lavoro sulla soglia e sulla base aerobica. Che ne dite? a me pare che così possa andare. [TABLE] [TR] [TH] Giorno [/TH] [TH] Tipo [/TH] [TH] Allenamento [/TH] [/TR] [TR] [TD] [B]1[/B] [/TD] [TD] SWEETSPOT (rulli) [/TD] [TD] 2 soglia/Sw×15’ → 3×15’ → 2×20’ @eet Spot [/TD] [/TR] [TR] [TD] [B]2[/B] [/TD] [TD] PESI A [/TD] [TD] Upper body [/TD] [/TR] [TR] [TD] [B]3[/B] [/TD] [TD] Giro Z2 + qualche allungo se ok [/TD] [TD] 2–3h endurance facile [/TD] [/TR] [TR] [TD] [B]4[/B] [/TD] [TD] Recupero attivo / mobilità [/TD] [TD] 4×3’ → 5×3’ → 5×4’ [/TD] [/TR] [TR] [TD] [B]5[/B] [/TD] [TD] SWEETSPOT (rulli) [/TD] [TD] 2 soglia/Sw×15’ → 3×15’ → 2×20’ @eet Spot [/TD] [/TR] [TR] [TD] [B]6[/B] [/TD] [TD] PESI B [/TD] [TD] Upper body [/TD] [/TR] [TR] [TD] [B]7[/B] [/TD] [TD] OFF [/TD] [TD] Riposo completo [/TD] [/TR] [TR] [TD] [B]8[/B] [/TD] [TD] LUNGO [/TD] [TD] Minimo 70 Km, andatura tranquilla + qualche piccolo allungo a seconda delle condizioni del momento [/TD] [/TR] [TR] [TD] [B]9[/B] [/TD] [TD] Recupero attivo/ riposo mobilità [/TD] [TD] recupero completo [/TD] [/TR] [/TABLE] [/QUOTE]

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