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BROOKS shoe GLYCERIN9: bestsellers from MOTUS

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BROOKS RUNNING SHOE GLYCERIN9: BESTSELLERS For MOTUS

The statistic tells us that the best selling running shoe from MOTUS is the Brooks Glycerin9. A3 cushioning shoe from 333gr weight with BioMogo midsole and shock-absorbing system DNA. We see in detail what are the features of this shoe bestsellers, thanks to Giampaolo video presentation Hall of Brooks Italy, Migidio Bourifa flanked by large. Good vision

CLASSIFICATION RUNNING SHOES

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Superlight (A1)
Superlight shoes are the fastest. Curve shape and low weight (maximum 250 grams in size 9 US), with little difference in height between the forefoot and heel, flat and almost always with very limited cushioning. The reduction also involves a drastic reduction of the number of motion control systems to ensure maximum freedom of action, great flexibility and a reactive response. Recommended for the road races of light and quick athletes; banned instead to runners and heavy lenses and pronatori.

Intermediate (A2)
Running models of the intermediate category are between 250 and 290 grams (9 in US). These shoes are a good compromise between the clubfoot, cushioning and forefoot flexibility, and a medium gradient between the heel and forefoot. In some cases are equipped with motion control media which is still limited. The cushioning is almost always good. Most athletes in shape and light can use some models of this category also for trainings; heavy runners more or less fast as race shoes.

Massimo Cushioning (A3)
To categroria cushioning running shoes are heavier than 300 and less than 400 grams, half bent straight or shaped, with a good gap between the forefoot and heel to protect the tendons and joints from injury. These models are the ones most used by runners in training and usually are the most suitable for any mileage (from 2 to 100 km to taste). Are ideal for athletes with neutral or reverse support (hard foot). In addition, almost all riders that use custom Orthotics shoes used for this category.

Stable (A4)
Stable shoes weighing between 300 and 400 grams, straight shape, designed to correct the excessive pronation, or for those with flat feet tend to curl your footwear inside. Resist to the movements of the foot median longitudinal axis without permanent deformation occurring in their structure inward. In some models of weight you can find a good compromise between cushioning and stability. All shoes in this category is definitely not recommended to supinatori, i.e. riders with foot support your foot hard on the outside.

Trail Running (A5)
The trial running, off-road racing that is practiced in complete freedom on country paths, the paths of forests, streams, le greti desert dunes, the shoes must be special ² ³. The footwear in this category are in fact small tanks, light but indestructible, able to ensure maximum performance even more slippery funds and difficult. The fit must be perfect, your foot should not ³ dance and the shoe has to give the feeling of maximum hold.

Nailed (A7)
Category nailed and encompasses all shoes designed specifically for the various specialities of athletics that you can practice in a stadium, or jumps, racing, launches. There are then three shoes, and disk speed, but also nailed by high, long, from middle distance, and Javelin.

Training Tables: from Fitness to Ironman 70.3 in Pescara - 3rd part

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We publish the third part of the training program that is following the boys of the Neophyte Project of his friend Ignazio Antonacci.

FROM FITNESS TO THE PESCARA TRIATHLON - IRONMAN 70.3 ITALY JUNE 10
"SPECIAL TRAINING" (3rd part)
After 4 months of preparation, where the main purpose was to improve general muscular strength, general aerobic strength, aerobic power, technique in the various disciplines, 2 to 2.5 minutes from the event you need to train to acquire those adaptations Specific Triathlon and Race IronMan 70.3.

BROOKS DNA

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Each runner is different from everyone else. Our DNA makes us unique. However travel specialists BROOKS are finally managed to decode the DNA of runners. So far, all-absorbing systems of modern sports shoes were built for runners absolutely average, of medium stature. The taller and faster had to settle for shoes too that they were too soft. The lowest height runners and slower the perceived as too harsh. In all, absolutely average runners are a rarity. Therefore most of the racers racing with shoes with cushioning that isn't really suitable for them. With the name of BROOKS DNA ™ High Performance Running brand has now developed a cushioning system that can adapt to the needs of all runners.

What is DNA ™? BROOKS DNA ™ offers the perfect balance between cushioning and energy recovery. The material is not properly a rigid material, but rather a liquid substance to overflowing even, that at the molecular level behaves as millions of small springs. The BROOKS DNA cushioning technology ™ adapts immediately to biomechanics, the speed and weight of each runner.
The new shock absorbing technology benefits from optimal energy recovery. With materials traditionally used for the soles, recovery of energy decreases with increasing force of impact. For this many shoes give at some point become the feeling of being "flat". With BROOKS happens exactly the opposite. With BROOKS DNA ™ increase the force of impact is also increase energy recovery.
To draw the apothecary items form DNA ™, BROOKS broke down so very thoroughly many runners and racing styles. So BROOKS has studied and understood where it is greater than the compression load on the sole and placed in these DNA elements ™ points.

Watch funny videos (English language) and come into the store to try the revolution

WINTER PROGRAMMING FOR THE PODIST

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During this period, after having participated in the Autumn Marathon, it is advisable to schedule and organize for the winter season and to prepare for preparing for the next spring goals. Unfortunately, the term "programming of training" in the amateur racing vocabulary is often missing.

Approximately 70% (to be good) amateur sportsmen do not specifically plan their athletic training, most of the time they train and are without a well-defined criterion. Failure to comply with long-term planning is likely to result in injury and failure to reach the goals set initially. It is not always possible to compete and train at the maximum of your potential, so it becomes necessary to diligently switch between the concept of loading and unloading.
For a period of time, we mean that period of preparation where we try to convey to our body those effective stimuli to improve from an organic, mental, biomechanical point of view, etc.
For the discharge period is meant that period when the workouts are reduced in number of sessions, in quantities (kilometers of trails and total training time), as sessions. All this to respect a sacrosanct principle of training methodology, namely supercompensation. Each training stimulus (effort) requires a recovery period, which will depend on the intensity and duration of the training stimulus transmitted to the body. If after a more or less lengthy period of preparation, instead of planning for a rest period, we continue to work there is a risk that the physical condition will worsen, and consequently the performance will decrease. By training in a fatigue condition, the body may be affected and injuries could be on the agenda with stop periods of more or less physical activity.
From an initial physical and initial condition, a targeted workout (loading period) is performed for a given period of time, at least 3 weeks to get improvements, and then follows a recovery phase (discharge period). After this "clearing" phase, it follows a super-compensation phase where it starts to train starting from a better lending condition.
If instead of entering a recovery phase after a loading period, you enter other challenging training sessions, you may be having a drop in your ability to pay because you have not given your body that ideal period to regenerate.
In order to prevent this from occurring, it is appropriate to follow the general guidelines and general rules concerning training programming in general:
- Graduality and Progressiveness: It is necessary in the setting of training to observe the gradual and progressive training of the training intensity and duration of the training. For example, you can not move from 30'00 to Slow Race to 1h00 'of Corsa Media in the following week. It is necessary to respect the normal physiological laws of our body without forcing the times.
- Continuity and repetition: as long as you can get improvements from a physical, mental, and therefore point of view, you need to repeat the gesture, and then use the same training medium for a certain period of time. We can not expect that after 2 sessions of Repeat the anaerobic threshold is improved, or after two slower travels the aerobic strength is improved, there is a need for repetitive stimuli over time.
- Training Variability: Considered and considered that each training medium develops and improves a particular ability of our body in a specific way, it is necessary to vary as much as possible the weekly training weeks of training week . If we always run slowly the lending capacity will run for a stall period, but at the same time if we run fast, we may be in a fatigue state with performance worsening.
- Respect the Combination + Training: It is crucial to understand that both aspects, recovery / training, go in symbiosis. You can not improve unless you train with steadfastness, regularity, gradualness, progressiveness, but at the same time to assimilate the work done in the berths, it is necessary to give the body the due and well-deserved recovery, both mental and physical. Many amateur racers think that a day of rest, or slow running, may expire their physical condition.
- Custom loads: It is not possible to train with the training schedules programmed in a generic way without individualization and thus personalization of the training loads. Each training program starts with the functional evaluation of the subject and the subsequent individualisation of the training loads (suitable training medium, training rhythms, reference heart rate, aerobic threshold and anaerobic threshold, goal to be achieved).
After analyzing in a general way some principles concerning training programming and managing training and recovery moments, I attach to you an example of training schedule for a "Perfect Winter" for the next 3 months.
"Winter Training Programming Card"


MONTH	OBJECTIVES 1 ^ SETT	OBJECTIVES 2 ^ SETT	OBJECTIVES 3 ^ SETT	OBJECTIVES 4TH SETT
	Natural loading enhancement	Natural loading enhancement	Natural loading enhancement	exhaust
DECEMBER	Aerobic Resistance (Slow Race)	Aerobic Resistance (Long Slow)	Aerobic Resistance (Slow Race)	Not upgrading
				Intensity reduction and workout duration
	Strengthening with weights at 65% max + uphill racing	Weight upgrading to 65% max	Strengthening with weights at 65% max + uphill racing	exhaust
JANUARY	Aerobic Resistance (Slow Motion - Long Slow)	Aerobic Resistance (slow stroke)	Aerobic Resistance (Slow Run - Long Slow)	Not upgrading
	Aerobic Capacity (Average Race - Progressive Racing)	Aerobic Capacity (Average Race - Progressive Racing)	Aerobic Capacity (Average Race - Progressive Racing)	Intensity reduction and training duration
	Weight upgrading at 60% max + uphill racing	Weight upgrading up to 60% max	Weight upgrading at 60% max + uphill racing	exhaust
FEBRUARY	Aerobic Resistance (Slow Run - Long Slow)	Aerobic Resistance (slow stroke)	Aerobic Resistance (Slow Run - Long Slow)	Not upgrading
	Aerobic Capacity (Medium Race - Progressive Race - Race with Variations	Aerobic Capacity (Medium Race - Progressive Race - Race with Variations	Aerobic Capacity (Medium Race - Progressive Race - Race with Variations	Intensity reduction and workout duration

	As can be seen from training programming, the 4th week is a week of discharge, where the duration is
	The intensity of training should be resized to restore the organism the ability to recover psycho-physical energy.
NOTES	In addition, as regards muscle strengthening in the first month, it is carried out only with natural body-to-body charge,
	In the 2nd month there is a boost with overload (isotonic machines in the gym) of 65% of their
	Ceiling and they also include running racing seats. In the third month, loads (weights) are reduced to 60%
	And continues to work uphill for alternate weeks.

EXAMPLE OF A WEEK OF WINTER PREPARATION


1 ^ S	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	RACE LENGTH 10km	STRENGTHENING	RACE LENGTH 10km	STRENGTHENING	RACE LENGTH 10km		RACE LENGTH 14km
	EXTENSIONS	LOADING	EXTENSIONS	LOADING	EXTENSIONS	REST	EXTENSIONS
	5 x 100mt	NATURAL	5 x 100mt	NATURAL	5 x 100mt		5 x 100mt


2 ^ S	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	RACE LENGTH 12km	STRENGTHENING	RACE LENGTH 12km	STRENGTHENING	RACE LENGTH 12km		RACE LENGTH 16km
	EXTENSIONS	LOADING	EXTENSIONS	LOADING	EXTENSIONS	REST	EXTENSIONS
	5 x 100mt	NATURAL	5 x 100mt	NATURAL	5 x 100mt		5 x 100mt


3 ^ S	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	RACE LENGTH 13km	STRENGTHENING	RACE LENGTH 13km	STRENGTHENING	RACE LENGTH 13km		RACE LENGTH 18km
	EXTENSIONS	LOADING	EXTENSIONS	LOADING	EXTENSIONS	REST	EXTENSIONS
	5 x 100mt	NATURAL	5 x 100mt	NATURAL	5 x 100mt		5 x 100mt


4 ^ S	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
		RACE LENGTH 13km		RACE LENGTH 13km			RACE LENGTH 13km
	REST	EXTENSIONS	REST	EXTENSIONS	REST	REST	EXTENSIONS
		5 x 100mt		5 x 100mt			5 x 100mt

Good run
Ignazio Antonacci

THE RIGHT SADDLE FOR TRIATHLON

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In an aerodynamic position on the bike, you greatly reduce the resistance to progress because of minor friction with the air, compared to a normal position, from rest. The aerodynamic drag increases in proportion to progress than the square of the speed at which a cyclist advances; in other words if doubling my forward speed (for example from 15 Km/h to 30 Km/h), drag it doubles, it quadruples!!. Therefore keep proper aerodynamic position is all the more important as the walking speed.

However a good aerodynamic position in terms implies a posture less comfortable and less efficient respiratory level and circulatory level. It was observed that in aerodynamic position tends to decrease blood flow involving the lower limbs due to the high compression that you produce on soprasella. This reduction of blood flow (and lymph) is strongly sustainable if you adopt a saddle fit, designed and built just for so-called aerodynamic structures.

This is the case for example of saddles ISM (ideal seat modification) for which he has been a very interesting test conducted at the University of Hamburg. These details without saddles "nose" and particularly anatomic shape showed, compared to traditional saddles, allowing the rider to keep aerodynamic positions without producing compressions that reduce the circulatory flow in the lower limbs.

Here are some details about the result of tests conducted on these terrific seats.

April 4, 2009 New Article by the National Institute for Occupational Safety and Health. Here's an interesting read on the health benefits of no-nose saddles vs. traditional saddles.

On September 5, 2006 we traveled to the University of Hamburg to have the new Adam Road saddle and the Adamo Racing saddle tested by noted German urologist Dr. Frank Sommer. At the conclusion of the testing Dr. Sommer was pleased with our results and congratulated Steve on his design and achievements. Dr. Sommer stated, "A saddle where there is hardly any blood loss. Which is excellent to preserve sexuality and for preventing erectile dysfunction. "

Why are we so confident the ISM ™ is a medically superior seat?

On an annual basis, bicycle riding involves several hundred million people worldwide. Studies have linked perineal pressure caused by straddling traditional bicycle seats to numbness, urinary tract and yeast infections, prostate inflammation and impotence. For male riders, in addition to the discomfort and numbness associated with a traditional saddle, there is an increased susceptibility to restricted blood flow, which can lead to arterial occlusion and permanent erectile dysfunction. For women, the restricted blood flow and hardening of the genital arteries can lead to an inability to reach orgasm. It has been found that as little as 11% of a person's body weight can compress the genital artery!

In November 2004, Steve Toll took the ISM ™ to Germany, to be tested by Dr. Frank Sommer at the University of Cologne. Dr. Sommer is a noted expert in the area of arterial occlusion resulting from bicycle saddles.

While normal testing involves a 15-minute ride on a saddle, the test using the ISM ™ was discontinued after 12 minutes. Why? Dr. Sommer commented, "It doesn't get any better than this." In fact, blood flow in the perineum area remained at 100% throughout the test with the ISM ™, a mark rarely seen in bicycle saddle testing.

In addition, Dr. Sommer's prior research has indicated that some saddles restrict blood flow in the perineum area by as much as 95% within the first minute of a ride. Other studies indicate that such restriction over a long period can result in permanent erectile damage.

The ISM ™ is a first-of-its-kind seat. If a family is in your future, or you're simply tired of the pain and discomfort associated with a traditional saddle, rest your bones on the ISM ™. It's better for you medically.

LEAVE AND DISCOVER TO MAKE MORE FORWARD IN THE RACE

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Those who train on the climbs and the slopes go stronger in the race

Many runners of medium and long distances who occasionally work on wavy paths find difficulty in the race when the road tends to climb, to keep the rhythm of the opponents. In many cases the explanation is to be found in the scarce space that the training courses based on the uphill race find in the training plans.

Yet through the uphill race you can make progress that is more difficult to reach with other training systems. The reason is very simple: Running uphill, the athlete needs to lift his body as well as push it forward. This is a commitment that results in a significant increase in energy resources resulting in increased heart rate. Thus, some physiological parameters increase, first the increase in VO2 max is determined and the anaerobic threshold is raised.

It has happened to each of us to test, even when we are well trained, as the first uphill training courses accompany the persistent muscle aches already present during the race and that in the next two days become stronger.

It has already been shown how the athlete expresses a different muscular action than the one that manifests in the plane stroke and therefore the muscular pains are nothing other than the result of an action to which the muscles are not trained.

In addition to a different stroke action, muscle aches are also attributed to a different intervention, within the same muscle, of muscle fibers. In fact, with respect to the plane, when running uphill, the pale fibers, especially the intermediate ones, with the same heart rate, intervene in greater quantities.

Since climbing is needed, for each push, to resort to greater muscular engagement, a higher percentage of pale fibers will intervene in the technical gesture at the expense of those slow. Such intermediate fibers, thanks to the adaptations determined by upward racing, increase their concentration of mitochondria, becoming more resistant to stress. At the same time, red fibers, as a result of the induced effects of training, gain greater strength.

To summarize, the athlete who trains with some continuity on challenging routes will be able to extrude, after a period of adaptation, higher strength values at the same duration of effort as a result of the fast-moving induced improvement of fast fibers More durable and lenses that gain greater strength.

In technical terms, one speaks of an athlete capable of expressing greater strength-strength, that force, that is, that allows the muscle to perform for a large number of times a gesture that requires strength levels far from the maximum ones that it is Capable of muscle, but essential to be able to complete a marathon without falling in pace.

Strength can also be trained in the gym with the help of isotonic machines, or even with natural charge through circuit training, but with these training tools it is necessary to make the static muscle force transform into dynamics.

This kind of problem does not arise when you run uphill as the muscular action itself is in itself dynamic.
Additionally, muscle strengthening work, with the exception of uphill racing, may create some ailments such as tendinitis, pubalgia, periostitis, without mentioning problems that may arise for the spine.

For the athlete who exhibits low muscular strength, it is advisable to place both training tools in the training program that solicit strength.

Thanks to the climbs, it improves its race mechanics markedly; For this reason too, those who train on challenging routes realize, with respect to the past, significant improvements in terms of loans.

Observing an athlete running uphill, you notice clearly how the flight phase has a reduced duration compared to what you have when you run flat. The reason should be interpreted by the fact that uphill tends to take a shorter step, with a pitch rate that, at the same speed, is higher, while the feet are snap to the ground.

This is probably why after a series of uphill racing sessions, the racer running flat has increased the pace of the pitch.

But even the runner who prefers the pitch pitch frequency, working uphill, thanks to increased strength-resistance, will be in the conditions to increase the length of the pitch by achieving a cheaper and more thrilling ride. When the uphill trails alternate with downhill sections, they force the rider to shorten and open his stride.

Knowing how to use in the action of amplitude and frequency, thanks to the different sensations acquired with the use of the feet, is of paramount importance when dealing with races of different lengths.

This type of workout can be done throughout the year but certainly in an annual work plan it is best placed in the winter months, from November to February, and can be reintegrated in April with the feature of "recall "To maintain the muscular efficiency gained in previous months.

Even during the agonistic season, some uphill racing sessions can be inserted when you have the feeling of having lost the best form and muscle brilliance.

THE DIFFERENT TYPES OF SALITE
According to a distinction recognized by all coaches, the climbs are subdivided into five subtypes:

- The short climbs.
- The average climbs
- Long climbs
- Very long climbs
- The climbs that strengthen the strength - resistance

The short climbs
The short climbs can range from 50 to 100 meters and should be made on somewhat accentuated slopes, up to 17-20%.

The duration of the effort is between 10 and 20 ". The number and duration are in line with the athlete's level, however, in general, the trials vary from 10 to 20 and the recovery is rather long, from 1 ', 30 to 2', since the commitment to make The trials will have to be almost a ceiling. The most advanced athlete will complete the session with a few miles of medium-intensity run.

Average climbs
The average climbs range from 150 to 500 meters.

This is a particularly challenging workout from a physiological and muscular point of view that results in a significant production of acid lactate. The gradient must be less pronounced than the one of the short climbs, between 7 and 10%, while recoveries will necessarily have to be shorter: the time taken to carry out the fast work more 15, 20 ".

The long climbs
The long climbs can range between 600 and 1000 meters. The slopes on which to do this type of sitting are not particularly demanding and vary between 5 and 8% .

In this way athletes will be able to develop a good running speed despite traction difficulties. This is a type of workout that needs to be alternated with fractional work done on a plan. Therefore, it is good to put them into training plans with a fortnightly frequency and never in the periods of approaching the races because they always leave traces of fatigue in the muscles. The recoveries will necessarily be higher than those scheduled for repeatedly performing planes with the same distance and never lower than 4 '.

The long climbs
Very long climbs ranged between 3 and 10 kilometers, with sloping slopes, around 4 -5%.

Very long climbs can be addressed in various ways.
During the construction phase the climbs should be used primarily as a means to increase the strength-resistance, for this reason they must be tackled at a not particularly demanding pace, but paying close attention to the thrust of the feet accompanied by a good action of the quadriceps.
At the next stage of preparation, the rhythm will be emphasized.

Different is how the workout can be structured. You can start with slow running and increase the rhythm until you reach a ten-kilometer race. Alternatively, you can divide the path along a series of traits to alternate, at a slow pace and at a pace close to the threshold values.

Finally, you can use the route to make a short, five-six-kilometer seat, near a 10-kilometer race. It is therefore a very challenging workout to deal with when a satisfactory shape condition is achieved, as the athlete will reach heart rate values at some times above the threshold. This training should also be done away from the agonistic period and at a frequency of three weeks.

It turns out that the long running session, if well performed, is one of the most effective means of achieving an improvement in aerobic power. The overall length of the session should nevertheless exceed the running time.

Uphill work to improve strength-resistance

Work must be done on demanding climbs of 150 to 200 meters by performing a racing action that involves a wider step than the usual one and therefore a greater push of the foot. This type of work is especially useful for athletes who have the short step.

THE RACE DISCUSSED

For some time it has been stated that muscle strengthening is greater when the muscle works in elongation, its ends, in other words, tend to move away from each other. Just downhill, there is a sort of braking of the body that falls from above through the elongation of quadricipites and suric trichipits.

Unfortunately, the downhill race must be carried out with extreme caution and only by athletes who have no problem with the skeletal muscle.

The reason is very simple, after the flying phase the runner's lower limb undergoes intense stress on the ligamentous, tendon and articular structures. The trauma is all the more so in the downhill race the higher the height from which the body's center of gravity drops each time.

It is therefore essential that the athlete who intends to practice this kind of training performs a good heating and shoes socks with high damping power.

The downhill section should never exceed 4 to 5 kilometers. The pace will need to be fast, paying particular attention to the pitch amplitude as much as possible.

The session is completed by performing on the same stretch the uphill race at a midrange pace and, for the most advanced athletes, the uphill section can be tackled with a similar fast-track engagement. What is fundamental to this kind of training is to face the downhill and then the ascent, since by doing the opposite, the athlete is already tired from a muscular point of view and it would be difficult to keep it satisfactorily 'Amplitude of its pace.

Written by Piero Colangelo - source: www.podisti.org

THE IMPORTANCE OF TECHNOLOGY IN SWITCHING

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The energy cost of an athlete weighing 70 Kg that corrects a kilometer is about 70 Kcal. Swimming the same kilometer costs, to an athlete who had the same economy as the first one, about 280 Kcal. Why is there such a difference? The answer is in friction: water is almost 1000 times denser than air, a formidable barrier to our bodily form.

TABLE FOR THE HALF MARATHON

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Here is a table of preparation for the half marathon in four weeks ... proposed by David Lyrics

... This is a reference table not suitable for beginners due to the need to have a good aerobic base (bottom) already consolidated. To improve the quality of resistance and the "duration" to the rhythms in a half marathon training is needed based on repeated long. The table provides specific exercises based on rhythms of medium.

Training Means:

LNT = slow Fund	race pace + 20%	--->	ALLP = stretch in progression
LNG = bottom along	race pace + 15%	--->	LNGL = long, slow stroke
MDO = medium	race pace + 7%	--->	AS = average pace race
VEL = fast Fund	race pace + 3%	--->	RPTL = repeated long

Training pace

For a perfect adaptation of the following table to their personal traits you must know your anaerobic threshold (SAN) in order to accurately calculate the rhythms. For those who don't is knowledge and wants to use the table can use a more accurate calculation but quite accurate. It takes into account the best personal time in a 10 Km race and they get the rhythm to miles. Es. my record is 38 ' .11 " at a rate of 3 ' 49" at Km. At this rate should be added a few seconds to get the timing right for each tutorial.

Considering the means of training set out above numerically get the rhythms for each session:

LNT = +55 "

LNGL = +50 "

AS = +30 "/20"

RPTL = + 0/5 "

The table is based on 4 workouts per week with 4 week cycle before the race. We are just in time to begin training next week starting Tuesday, December 23.
Remember to precede each session with a good heating (15 ' -20 ') to slow race followed by a proper cool down (5 ' -10 ').

Weeks	Tuesday,	Wednesday,	Friday,	Sunday
1	LNGL 15 km 5 x 100 m ALLP	RPTL-5 x 2 Rec 3 ' 30 ' '	LNGL 13 km 5 x 100 m ALLP	AS 14 miles
2	LNGL 15 km 5 x 100 m ALLP	RPTL-3 x 3 Rec 4 '	LNGL 13 km 5 x 100 m ALLP	LNGL 20 km AS 5 miles
3	LNGL 15 km 5 x 100 m ALLP	RPTL-4 x 3 Rec 4 '	LNGL 13 km 5 x 100 m ALLP	AS 10 km
4	LNGL 12 km 5 x 100 m ALLP	RPTL-3 x 2 Rec 3 ' 30 "	LNGL 16 km 5 x 100 m ALLP	RACE

Good workout at all

HISTORY OF TRIATHLON

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The triathlon has a particular history, stems from a madness, a try so much to see who survives: now according to many is the most beautiful and complete sport in the world. The "madness" 1977 date, Hawaii. There were then three races are known for their incredible hardness: the Waikiki rough water swim "(3, 8 km of swimming), the" bike race around Oawu "(180 km cycling on roads in the middle of the desert), the" Honolulu marathon "(42, 195 km run). Now why not add these three races and one behind the other?

TRAINING TABLES FOR THE TRIATHLON FOR A YEAR

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Triathlon training tables: When set to a whole season of training and participation in triathlons , here the training tables suggested by Nicola Camba, fortissimo Sardinian triathlete and coach FITRI. It is 48 tables each concerning a microciclo of 7 days (one week). Are grouped into three phases: the first season of physical adaptation, the second relating to the fundamental period of winter, the third period feelings present together and finally the fourth phase, the competition. To maximize the effectiveness of these tables, it is recommended that

FREQUENCY AND LENGTH OF THE STEP

Details

Each racer has its own pace that characterizes its rhythm of racing, racing technique and stroke. The racing speed of a racer can be evaluated by analyzing two important parameters: the frequency and the pitch amplitude .

Running shoes Brooks DNA

Details

What is DNA ™? BROOKS DNA™ offers the perfect balance between cushioning and energy recovery. The material is not properly a rigid material, but rather a liquid substance to overflowing even, that at the molecular level behaves as millions of small springs. The BROOKS DNA cushioning technology ™ adapts immediately to biomechanics, the speed and weight of each runner.
The new shock absorbing technology benefits from optimal energy recovery. With materials traditionally used for the soles, recovery of energy decreases with increasing force of impact. For this many shoes give at some point become the feeling of being "flat". With BROOKS happens exactly the opposite. With BROOKS DNA ™ increase the force of impact is also increase energy recovery.
To draw the apothecary items form DNA ™, BROOKS broke down so very thoroughly many runners and racing styles. So BROOKS has studied and understood where it is greater than the compression load on the sole and placed in these DNA elements ™ points.

Watch funny videos (English language) and come into the store to try the revolution

THE THRUST OF THE FEET

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The feet have great importance in speeding up the pace of the race, and then get used to increase the frequency of the pass more than the width of the pitch. Prior to carefully consider how to improve muscle strength and responsiveness of the feet, we analyze the anatomy and biomechanics of the muscles responsible for this purpose.

The Saucony Kinvara-Running shoes

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MOTUS wants to introduce yourself briefly KINVARA, SAUCONY's shoe that Runner's World has awarded best newcomer 2010

Why KINVARA has crushed the competition than many other emblazoned shoes? Let's figure it out together .... First KINVARA is a intermediate A2 shoe that weighs only 218Gr, which is a similar weight sisters Superlight A1 is a shoe designed for medium/fast workouts and races Looks a bit to NIKE Lunaracer. ...... but than this is definitely "more shoes", being more stable and cushioning. Although extremely slight, poised and responsive in maximum thrust stages (when you go to all!!), the shoe ensures appoggio of secure and stable foot. In other words KINVARA combines the typical A2 cushioning with the readiness and responsiveness of an A1. The whole thing with a heel/toe shift smooth and continuous. Also, thanks to carbon rubber tread XT900, KINVARA has a "life expectancy" longer than many other similar shoes that (alas!) last just a few hundred miles. The fit is larger than many other Saucony shoes; not too tapered forefoot, KINVARA leaves sufficient space for movement to toes, offering greater comfort suitable for medium-long jobs (12-21 km). The upper is breathable and soft as a glove. The lacing system is very effective. And aesthetics? SUCCESSFUL (for you to judge!!). The official list of KINVARA is EUR 129: but you can buy it at MOTUS promotional price of only € 103. Go to the Shop to buy» Come by to see it,/MOTUS, try it ... or, if you prefer, receive it directly to your home. Many of you may be the first shoe "fast" from the weight thus reduced (even for those who weighs more than 65-70 kg!!). Oh we forgot!! Kinvara or more rarely Kinvarra (from Irish Gaelic Cinn Mhara, which means "head of the sea") is a seaport located in the southern part of County Galway, Ireland, at a short distance from Clare. Because Saucony chose this name?? Boh. .. we don't know!! Sports greetings, Pietro and Alessandro

IN ACHILLES TENDINOPATHY

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The Achilles tendon is a fibrous structure that transmits to heel the force generated by the triceps surae. It's the biggest tendon and robust of the human body as subject to strong stress during the step, and especially during the race. The ground reaction force during support varies from 1.5 to 5 times the body weight; running at a rate of 5 minutes per kilometer, this involves about 5,000 contacts per hour of travel.

BMC IMPEC x CADEL EVANS in the TOUR

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Evans in the Tour with the Bmc Impec 2011

July 16, 2010

2010 Tour de France, Cadel Evans has used a new bike by BMC. The frame is called Impec and is made entirely in Switzerland with a robotic procedure that allows each tube weaving the easy way appropriate carbon filaments. The system developed by the Swiss company also allows you to optimize the mechanical characteristics of the various sections of the tubes by varying the density of the fibre. The benefits are obvious for weight and mechanical response of frame.

The construction technology of the tubes is quite different from the classic work that is to have the various carbon skins, by hand, into a mold. It's no coincidence the technology used is called Load Specific Weave (LSW).

Also Innovative conjunctions that join the various pipes. Are made of lightweight composite material able to withstand very heavy workloads.

The carbon construction is run by robots that achieve all pipings; This eliminates human error.

In the video below here is the presentation of the Impec frame created by the BMC. Note the "seam" of carbon fiber epoxy-free yet (will be added later). L

Classic red for the BMC, but that high, of Evans, is a special edition dedicated to the rider in the yellow Jersey.

In this image (click to enlarge) here is carbon tubes just "fabrics" mechanized system according to the features you need.

Detail of congiiunzioni joining the pipes of the Impec.

This is the machine that interlaces the carbon.

The explanation to the press of the construction method of carbon in Switzerland.

Cadel Evans in a test output, before the Tour de France, with the new chassis.

REPEATED ON TRACK AND RECOVERY

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The track has its merits, one of which is to have clearly defined reference points on distances of travel, but at the same time always run on the same material could create hardships tendons and ankles especially if we use shoes nailed (hopefully very few) or lighter shoes. Then surely the way a flat paved path, the more possible, straight scored every 100 meters can be an efficacious alternative to carry out quality training useful for improving their performance.

On the track or on the road, it is important to understand how to handle jobs of quality, both in terms of race pace and as recovery mode.