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Categories: AllenamentiInformazioni utili sui prodottiIntermedio

Red Mist, l’allenamento Nebbia Rossa e le conclusioni sul tempo trainer PRO

Serie Nebbia Rossa

Se 2400m sembrano una distanza notevole, che ne dici di 4000m?

Noi chiamiamo Nebbia Rossa la serie di 4000m con il Tempo Trainer, infatti è così tosta a livello psicologico che sentirai il bisogno, a un certo punto, di gettare la spugna. Ma se tieni duro e arrivi fino in fondo avrai benefici davvero ENORMI a livello aerobico (e ti sentirai anche parecchio gasato!).

Le serie Nebbia Rossa sono perfette per chi si allena per gli Ironman o per gli agonisti, da juniores a Seniores. I benefici fisici e psicologici di questi allenamenti possono essere importanti se hai tempo di inserire questa serie nelle tue sessioni settimanali.

La classica serie Nebbia Rossa è 10 x 400 (e per farla devi sapere cos’è la CSS) da nuotare con il metodo “rimani entro il beep”, ecco come:

4x 400 andatura CSS + 6 sec /100m
3x 400 andatura CSS + 5 sec /100m
2x 400 andatura CSS +4 sec /100m
1x 400 andatura CSS +3 sec / 100m
arriva prima del beep e prenditi un intervallo di beep aggiuntivo per recuperare ogni 400 m

Comparare i due sistemi

“Rimani entro il beep” e “Anticipa il beep” sono due modi di fare la stessa cosa ognuno con pro e contro. Miscelali bene all’interno di un allenamento e tieni vivo l’interesse.

In breve:

Rimani entro il beep

viene utilizzata normalmente per sessioni di CSS e ti dà un feedback immediato sulla tua andatura, quindi sai esattamente come stai rendendo ad ogni momento della nuotata. I tempi di recupero sono rigidamente legati all’intervallo del beep (senza utilizzare il pulsante di reset). Le serie con intervalli più brevi diventano più facili perché gli intervalli di riposo sono più frequenti.

Anticipa il beep è usata nelle serie più lunghe (tipo Nebbia Rossa), e ti permettono di regolare l’andatura a seconda di come ti senti ed è più facile da gestire nelle corsie affollate. Inserisci numeri interi nel Tempo Trainer (modalità 2 – qui spiegata semplicemente) che sono più facili da ricordare e programmare. Le serie con intervalli più brevi diventano più difficili perché la durata del recupero si riduce.

di Paul Newsome e Adam Young

Qui la prima parte dell’articolo