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Preparando mi Ultra

Preparando mi Ultra

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Published by paredesh_fco
Esta es una guia, con enfoques multidisciplinarios, sobre los factores a considerar de las carreras Ultras. Es una recopilación exhaustiva de investigaciones y documentos especializados en el tema de entrenamiento deportivo. Este material tiene fines educativos/académicos.
Esta es una guia, con enfoques multidisciplinarios, sobre los factores a considerar de las carreras Ultras. Es una recopilación exhaustiva de investigaciones y documentos especializados en el tema de entrenamiento deportivo. Este material tiene fines educativos/académicos.

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Published by: paredesh_fco on Oct 11, 2012
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03/20/2013

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 ^xc~fxfi`a el Sjpxf) Jf ksåf Eærlef
Si Sjpxf ia ct dsfjvslcx dfxxcxf* ct si `ctfgåa esjpl`ltdl~jlifxla f isctpxa axkfiltea? ecipfj* dax~axfj |ct~lxlpsfj* vslìxfija a ia* isctpxa dscx~a ct taecpl`a f crlkcidlft vsc wfi eæt fjjæ `c ja ~xcts~sctpf`a) Fvså vslcxa cipxckfxjct `lwcxtft daitl`cxfdlaict pìdildft ~fxf jat atf`at!jadat!ce~xci`c`axct vsc tc fpxcwci fcigxcipfx ctpc pl~a `c dfxxcxft)
^xc~fxfdlôi
@chct ctpfx ~xc~fxf`a) Daxxcx sif `ltpfidlf Sjpxf* ia ct sif efxfpôi `c ~ltpf* ia ct si ~fta `cjfipc `c apxa* jfpìdildf* jat tfjpat* jft tshl`ft* hfof`ft* dfå`ft* pce~cxfpsxft crpxceft* wlcipa* fjpsxf* pa`a ligjs|c)^xc~æxfpc dai fipcxlaxl`f`* cipxcif* tc `ltdl~jlif`a* `ltgxspf jat cipxcifelcipat | xct~cpf jat `ctdfitat*~xc~æxfpc dai `ltpfidlft eciaxct f si sjpxf* ctdsdbf f ps dscx~a | ci cj `åf `c jf dfxxcxf* `lwlìxpcpc* dsfi`a psdscx~a pc `lkf wfeat* fdcjcxf* `atlgldf* daidìipxfpc ci jft hfof`ft* ia daecpft cxxaxct vsc pc jjcwci f xcplxfxpc)Tl ct jf ~xlecxf wcz
vsc daxxct sif `ltpfidlf ‚fjadf`f― tlce~xc ~xckÿipfjc f pst dae~föcxat vsc |f wlwlcxai jf
cr~cxlcidlf) Lipcipf ci ja ~atlhjc `c tcx elisdlata f jf baxf `c dsl`fx jf fjlecipfdlôi c bl`xfpfdlôi)Tl |f bft daxxl`a fipcxlaxecipc* | pst pceaxct pc xa`cfi* xcdscx`f vsc ja eæt le~axpfipct ct tciplxtc df~fz `cjakxfxja)
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Jf Ksåf Eærlef
 
^tldajakåf `cj Sjpxfxsiicx
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Cj ^jfi?
Fipct `c `cdlx wfeat ~ax ctf sjpxf* jf ~jfilgldfdlôi ct ~fxpc le~axpfipc `c isctpxa ~xakxfef)
Eficoa `c jf Ligaxefdlôi)
Ligaxefdlôi `c jf dfxxcxf? Ctps`lf jft gcdbft* jskfx `c xcfjlzfdlôi* baxfxlat* `lt~ailhljl`f` `c plce~a*dae~fplhljl`f` jfhaxfj* cpd)* cpd)Ctpfhjcdc | cwfjÿf jat ~xat | daipxft xct~cdpa f jft `cdltlaict paef`ft* ci dsfipa f jf ~fxpldl~fdlôi* `ltpfidlf*pxf|cdpa* plce~at ctplef`at* cpd)Glof pst ~xa~lat ahocplwat ~cxtaifjct* | ~lcitf ci ps xcfjl`f` ~cxtaifj) Cj `ctfgåa `chci ts~aicx si xcpafjdfizfhjc* eficofhjc | xcfjltpf) Jat ahocplwat lxxcfjct* kcicxfxæi gxstpxfdlôi | ~apcidlfjecipc gxfdfta)Jat ahocplwat `chci tcx f`ceæt gjcrlhjct daea ~fxf ~cxelplx ts xcwltlôi c lipxa`sdlx dfehlat tl ct icdctfxla* iapc wf|fi f dfehlfx jf xspf | jf `ltpfidlf f ÿjplef baxf | pcxelict ci jf dsehxc `c ~ax wl`f) Jft jctlaict a cj djlef`chci tcx daitl`cxf`at | ~cxelplx dfehlfx pst ahocplwat lildlfjct)Bfz sif jltpf `c dsfjct tai pst ~xlaxl`f`ct* ahocplwat* ecpft*
^xakxfef | ctdxlhc pst cipxcifelcipat?
Jjcwfx si xckltpxa `lfxla `c jat cipxcifelcipat vsc xcfjlzfeat* `ltpfidlft*plce~at* djlef* iat ~cxelplxæ cigadfxiat f`cdsf`fecipc) Tl pcilft~jficf`a xcfjlzfx dlcxpf dfipl`f` `c cipxcifelcipat | ia jat xcfjlzftpc*`chct ctpfx daitlcipc `c jf le~axpfidlf vsc pciåfi df`f sia `c cjjat ~fxf~xc~fxfx ps sjpxf) @lecitlaif | cwfjÿf tl pst cipxcifelcipat "jat vsc tå bft xcfjlzf`a, ctpæi fjlicf`at dai jf `ltpfidlf ci jf vsc ~fxpldl~fxæt)^sc`c lidjsta vsc pc `ct dscipf* vsc ct ecoax dfehlfx `c `ltpfidlf)
 
 Daidcipxfdlôi
Gada? ‚^cx`å el daidcipxfdlôi―* ‚ec tfjå `c jf dfxxcxf―* dftl pa`at
cipci`ceat f vsc tc xcglcxci* tahxc pa`a dsfi`a ctpfeat cipxc jat`lwcxtat ~fltfoct* | ctpft ~citfi`a ci dsfjvslcx datf= sif ishc* jf ~ckf*jft wfdfdlaict* cpd)= ~cxa ja le~a
xpfipc `c ps ‚gada― a ‚daidcipxfdlôi―
ct vsc ct si pl~a `c fpcidlôi tcjcdplwf vsc le~jldf tcx df~fz `c ~xctpfx
fpcidlôi f ja vsc ctpæ adsxxlci`a* ‚tfhcx bftpf vsc ~sipa tc ~sc`cefipcicx si xlpea | `sxfipc dsfipa plce~a―) Dsfi`a ct ef|ax isctpxf
df~fdl`f` `c ~xctpfx fpcidlôi f ja vsc vscxceat* ecoaxct tcxæiisctpxft xcfddlaict fipc jft fddlaict | xci`lelcipa)Bf| `at pl~at `c fpcidlôi tcjcdplwf le~axpfipct ci jat sjpxft* vsc`c~ci`ci `cj dcipxa `c fpcidlôi?Fpcidlôi `c Ftadlfdlôi) Ct dsfi`a iat dcipxfeat ci ja vsc ctpæ adsxxlci`a ci isctpxa dscx~a* dai ja vscisctpxa ~citfelcipa tc axlcipf bfdlf jft datft vsc le~jldfi f sia eltea) Cigadfxtc ci jf xct~lxfdlôi* isctpxf~atpsxf* tcöfjct daea eajctplft* `ajaxct* tai coce~jat)Fpcidlôi `c @ltadlfdlôi? Cj dcipxa tai jat ctpåesjat crpcxiat* cj ~fltfoc* cj daxxc`ax vsc ctpæ fj jf`a* cj djlef* cpd)Ja le~axpfipc ct vsc dsfi`a ctpceat ci ctat eaecipat dxåpldat* tcfeat df~fdct `c oskfx | `atlgldfx cipxc jffpcidlôi `c ftadlfdlôi | `c `ltadlfdlôi) Ci jat daxxc`axct `c sjpxf ct icdctfxla cipxcifx fehft* tcx df~fdct `cfpci`cx | daipxajfx jat gfdpaxct lipcxiat daea crpcxiat ~fxf cwlpfx `lgldsjpf`ct* a tcx df~fdct `c ~ftfx ~axeaecipat dxåpldat `cipxa `c jf dfxxcxf)
Fitlc`f`
Ct Silwcxtfj | dai eÿjpl~jct gfdpaxct vsc lipcxglcxci dai cjxci`lelcipa* jf fitlc`f` ~sc`c ~xawadfx tcitfdlaict `c tcksi`at cifjksiat dae~cpl`axct | ci apxat* ~sc`c dfehlfx lidjsta tltpceftgltlajôkldat `c isctpxa axkfiltea)Ts~aikfeat si dae~cpl`ax vsc plcic ~xahjceft `c tscöa `åftfipcxlaxct f sif dfxxcxf* tst ~cxåa`at `c tscöa | xcds~cxfdlôi tcwcxæi fjpcxf`at* ~ax ja vsc ts xci`lelcipa ~sc`c `ltelislx) Cticdctfxla vsc isctpxat ilwcjct `c fitlc`f` tc efipcikfi `cipxa `cjat eæxkcict pajcxfhjct) Jf fitlc`f` tc efilglctpf `c jft tlkslcipctgaxeft?Ecipfj? Litcksxl`f`* ~xcads~fdlôi* elc`a* ~citfelcipat ickfplwat* cpd)Eapax? bl~cxfdplwl`f`* ~fxfjlzfdlôi* dai`sdpf `c cwlpfdlôi `c tlpsfdlaict)Gltlajôklda? tåipaeft dfx`lawftdsjfxct daea ~fj~lpfdlaict* ~sjta fdcjcxf`a* dfjax crdctlwa) Xct~lxfpaxlat daeatagada* fbaka* xct~lxfdlôi xæ~l`f | ts~cxgldlfj* a~xctlôi paxædldf) Tåipaeft kftpxalipctplifjct daea jft ifstcft*wôelpat* `lfxxcf* fcxagfklf* eajctplft lipctplifjct* cpd)

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