{"id":9106,"date":"2023-03-13T11:58:05","date_gmt":"2023-03-13T11:58:05","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/pianifica-il-tuo-anno-in-sella\/"},"modified":"2026-03-30T23:06:33","modified_gmt":"2026-03-30T22:06:33","slug":"pianifica-il-tuo-anno-in-sella","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/it\/blog\/pianifica-il-tuo-anno-in-sella\/","title":{"rendered":"Pianifica il tuo anno in sella"},"content":{"rendered":"

Con la pandemia che sta mettendo a dura prova le consuete routine di allenamento, i tuoi piani di fitness per il 2021 potrebbero aver avuto un inizio irregolare o addirittura nessun inizio.With the pandemic wreaking havoc on usual training routines, your 2021 fitness plans might have suffered from a bumpy start, or no start at all. <\/span><\/p>\n

Tuttavia, che tu sia un ciclista esperto o che tu stia cercando un nuovo modo di sviluppare la tua forma fisica, stai certo che non \u00e8 troppo tardi per creare un piano di allenamento per l’anno a venire.However, whether you\u2019re an experienced cyclist or looking for a new way of building your fitness, rest assured it is not too late to create a training plan for the year ahead. <\/span><\/p>\n

Mentre ci avviciniamo alla primavera, le restrizioni del blocco iniziano ad allentarsi e una qualche forma di normalit\u00e0 fa cenno, ora \u00e8 il momento di iniziare subito la tua forma fisica e pianificare il tuo anno in sella.As we head into spring, lockdown restrictions start to ease and some form of normality beckons, now is the time to jump start your fitness and plan your year in the saddle. <\/span><\/p>\n

Why plan? <\/strong><\/span><\/h3>\n

Perch\u00e9 pianificare?
\nAvere un piano di allenamento \u00e8 fondamentale per ogni ciclista che vuole essere pi\u00f9 veloce, pi\u00f9 in forma e andare oltre, qualunque sia il tuo attuale livello di esperienza ciclistica. Avere un piano ti consente di rendere tangibile il tuo obiettivo, alimentare la tua motivazione e darti un senso di scopo. Senza uno, probabilmente ti ritroverai in una situazione di stallo o addirittura ti arrenderai senza alcun obiettivo finale in vista. E non dimenticare che gli obiettivi formativi dovrebbero essere sempre SMART: specifici, misurabili, realizzabili, realistici, basati sul tempo.Having a training plan is crucial for any cyclist who wants to be faster, fitter and go further, whatever your current level of cycling experience is. Having a plan enables you to make your objective tangible, fuel your motivation and give you a sense of purpose. Without one, you will likely plateau or even give up with no end goal in sight. And don\u2019t forget that training goals should always be SMART: specific, measurable, achievable, realistic, time-based.<\/span><\/p>\n

Avere un piano di allenamento strutturato e basato su obiettivi combiner\u00e0 sessioni di soglia, resistenza, base e velocit\u00e0\/intervalli di fascia alta, spingendo il tuo corpo ad adattarsi per aumentare la forza e l’efficienza. Ci\u00f2 che effettivamente migliora la tua forma fisica \u00e8 questo processo di adattamento, che avviene durante i periodi di recupero, in contrapposizione all\u2019esercizio stesso.Having a structured, goal-based training plan will combine threshold, endurance, baseline and high-end speed\/intervals sessions, pushing your body to adapt to increase strength and efficiency. What actually improves your fitness is this adaptation process, which happens during recovery periods, as opposed to the exercise itself.<\/span><\/p>\n

Allora come puoi creare il tuo piano?So how do you go about creating your own plan? <\/span><\/p>\n

Organise your schedule<\/strong><\/span><\/h3>\n

Organizza il tuo programma
\nPrima di scegliere o iniziare il tuo obiettivo, c’\u00e8 un passaggio che lo precede: devi organizzare il tuo programma. Chiediti quanto tempo realisticamente hai a disposizione per allenarti e quando sei disponibile ad allenarti.Before you choose or start your goal, there is one step that precedes this – you need to organise your schedule. Ask yourself how much time you realistically have available to train and when you are available to train.<\/span><\/p>\n

Tieni in ordine il tuo diario tenendo conto di altre attivit\u00e0 fisiche, piani sociali, orari di lavoro, ecc. L’onest\u00e0 \u00e8 la chiave qui: se non sai quanto tempo hai, diventa difficile essere realistici riguardo ai tuoi obiettivi.Get your diary sorted factoring in other exercise activity, social plans, work schedules, etc. Honesty is the key here \u2013 if you don\u2019t know what time you\u2019ve got, it makes it difficult to be realistic about your goals.<\/span><\/p>\n

Personalise your plan<\/strong><\/span><\/h3>\n

Personalizza il tuo piano
\nL’aspetto positivo di pianificare la tua formazione significa che puoi essere flessibile quanto vuoi e anche adattare le giornate di formazione al tuo stile di vita.The good thing about planning your training means you can be as flexible as you like, and also tailor training days around your lifestyle.<\/span><\/p>\n

Ci saranno fattori personali che dovranno entrare nell\u2019equazione, come l\u2019et\u00e0. Se sei pi\u00f9 vecchio, potrebbe essere necessario aggiungere pi\u00f9 tempo di recupero. Se hai gi\u00e0 una forma fisica di base, ore pi\u00f9 intelligenti in sella potrebbero essere migliori per te rispetto a ore pi\u00f9 lunghe, ed \u00e8 qui che allenamenti personalizzati e guidati dalla scienza come CicloZone aggiungono un valore reale.There will be personal factors that need to come into the equation, such as age. If you\u2019re older, adding in more recovery time might be required. If you already have base fitness, then smarter hours in the saddle might be better for you than longer ones, which is where science-driven, personalised workouts like CicloZone add real value.<\/span><\/p>\n

The FTP factor <\/strong><\/span><\/h3>\n

Il fattore FTP
\nIl tuo piano dovrebbe consistere in un mix di sessioni a bassa, media e alta intensit\u00e0 basate sulla tua soglia di potenza funzionale per attivare i diversi sistemi energetici del corpo per la quantit\u00e0 di tempo ottimale per ottenere miglioramenti delle prestazioni.Your plan should consist of a mix of low, medium and high-intensity sessions based on your Functional Threshold Power to activate the body\u2019s different energy systems for the optimal amount of time to deliver performance gains. <\/span><\/p>\n

Le lezioni indoor ti permettono di lavorare su forma, tecnica e cadenza; abbinare i tuoi obiettivi a una variet\u00e0 di sessioni ti permetter\u00e0 di trarne il massimo, ottimizzando il tuo livello di forma fisica.Indoor classes\u00a0 enable you to work on form, technique and cadence; matching your objectives to a variety of sessions will allow you to get the most from them, optimising your fitness levels.<\/span><\/p>\n

Conoscere il tuo FTP ti consente di capire quanta energia devi generare, per quanto tempo, per allenarti in modo efficace. Segui semplicemente la breve lezione FTP all’interno dell’app CicloZone e l’app far\u00e0 il resto.Knowing your FTP allows you to work out how much power you need to generate, for how long, to work out effectively. Simply take the short FTP class within the CicloZone app and the app will do the rest.\u00a0<\/span><\/p>\n

Ride, record, rest, repeat <\/strong><\/span><\/h3>\n

Pedala, registra, riposa, ripeti
\nTieni un diario di allenamento per registrare e analizzare i tuoi progressi e non dimenticare di includere sessioni di riposo o di recupero attivo per massimizzare i risultati. CicloZone registra i dati delle tue prestazioni in modo da poter monitorare i progressi corsa per corsa, che tu sia un abbonato o un membro FreeRide. Continua cos\u00ec e non passer\u00e0 molto tempo prima che tu abbia costruito una routine che si adatti naturalmente al tuo stile di vita, dandoti una solida base per il successo.Keep a training diary to log and analyse your progress and don\u2019t forget to build in rest or active recovery sessions to maximise results. CicloZone records your performance data so you can track progress ride-by-ride, whether you’re a subscriber or FreeRide member. Keep at it and it won\u2019t be long until you\u2019ve built a routine that fits naturally into your lifestyle, giving you a strong foundation for success.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Con la pandemia che sta mettendo a dura prova le consuete routine di allenamento, i tuoi piani di fitness per il 2021 potrebbero aver avuto un inizio irregolare o addirittura nessun inizio.<\/p>\n","protected":false},"author":3,"featured_media":9107,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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