{"id":9303,"date":"2023-03-13T11:58:05","date_gmt":"2023-03-13T11:58:05","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/planear-o-seu-ano-na-sela\/"},"modified":"2026-03-30T23:07:15","modified_gmt":"2026-03-30T22:07:15","slug":"planear-o-seu-ano-na-sela","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/planear-o-seu-ano-na-sela\/","title":{"rendered":"Planear o seu ano na sela"},"content":{"rendered":"

Com a pandemia a causar estragos nas rotinas habituais de treino, os seus planos de fitness para 2021 podem ter sofrido um in\u00edcio dif\u00edcil ou nenhum in\u00edcio.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

No entanto, quer seja um ciclista experiente ou esteja \u00e0 procura de uma nova forma de desenvolver a sua aptid\u00e3o f\u00edsica, tenha a certeza de que n\u00e3o \u00e9 tarde demais para criar um plano de treino para o pr\u00f3ximo ano.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

\u00c0 medida que avan\u00e7amos para a primavera, as restri\u00e7\u00f5es de bloqueio come\u00e7am a diminuir e alguma forma de normalidade acena, agora \u00e9 a altura de come\u00e7ar a sua forma f\u00edsica e planear o seu ano na sela.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

Porqu\u00ea planear?
\nTer um plano de treino \u00e9 crucial para qualquer ciclista que queira ser mais r\u00e1pido, estar em forma e ir mais longe, qualquer que seja o seu n\u00edvel atual de experi\u00eancia no ciclismo. Ter um plano permite-lhe tornar o seu objetivo tang\u00edvel, alimentar a sua motiva\u00e7\u00e3o e dar-lhe um sentido de prop\u00f3sito. Sem ele, provavelmente ir\u00e1 estagnar ou at\u00e9 mesmo desistir, sem qualquer objetivo final \u00e0 vista. E n\u00e3o se esque\u00e7a que os objetivos de treino devem ser sempre SMART: espec\u00edficos, mensur\u00e1veis, ating\u00edveis, realistas e baseados no 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

Ter um plano de treino estruturado e baseado em objetivos ir\u00e1 combinar sess\u00f5es de limiar, resist\u00eancia, linha de base e velocidade\/intervalos de alta qualidade, for\u00e7ando o seu corpo a adaptar-se para aumentar a for\u00e7a e a efici\u00eancia. O que realmente melhora o seu condicionamento f\u00edsico \u00e9 este processo de adapta\u00e7\u00e3o, que acontece durante os per\u00edodos de recupera\u00e7\u00e3o, e n\u00e3o no exerc\u00edcio em si.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

Ent\u00e3o, como cria o seu pr\u00f3prio plano?So how do you go about creating your own plan? <\/span><\/p>\n

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

Organize a sua agenda
\nAntes de escolher ou iniciar o seu objetivo, h\u00e1 um passo que antecede este \u2013 \u00e9 necess\u00e1rio organizar a sua agenda. Pergunte a si mesmo quanto tempo tem realmente dispon\u00edvel para treinar e quando estar\u00e1 dispon\u00edvel para treinar.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

Organize o seu di\u00e1rio tendo em conta outras atividades de exerc\u00edcio, planos sociais, hor\u00e1rios de trabalho, etc. A honestidade \u00e9 a chave aqui \u2013 se n\u00e3o sabe que tempo tem, ser\u00e1 dif\u00edcil ser realista em rela\u00e7\u00e3o aos seus objetivos.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

Personalize o seu plano
\nA vantagem de planear o seu treino \u00e9 que pode ser t\u00e3o flex\u00edvel quanto quiser e tamb\u00e9m adaptar os dias de treino ao seu estilo de vida.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

Haver\u00e1 fatores pessoais que precisam de entrar na equa\u00e7\u00e3o, como a idade. Se for mais velho, pode ser necess\u00e1rio adicionar mais tempo de recupera\u00e7\u00e3o. Se j\u00e1 tem um condicionamento f\u00edsico b\u00e1sico, ent\u00e3o horas mais inteligentes no selim podem ser melhores para si do que horas mais longas, e \u00e9 a\u00ed que os treinos personalizados e orientados pela ci\u00eancia, como o CicloZone, acrescentam valor real.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

O fator FTP
\nO seu plano deve consistir numa combina\u00e7\u00e3o de sess\u00f5es de baixa, m\u00e9dia e alta intensidade com base no seu Limiar de Pot\u00eancia Funcional para ativar os diferentes sistemas energ\u00e9ticos do corpo durante o per\u00edodo de tempo ideal para proporcionar ganhos de desempenho.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

As aulas internas permitem trabalhar a forma, a t\u00e9cnica e a cad\u00eancia; combinar os seus objetivos com uma variedade de sess\u00f5es permitir\u00e1 que tire o m\u00e1ximo partido, otimizando os seus n\u00edveis de fitness.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

Conhecer o seu FTP permite-lhe calcular quanta energia precisa de gerar, durante quanto tempo, para funcionar eficazmente. Basta fazer a breve aula de FTP na aplica\u00e7\u00e3o CicloZone e a aplica\u00e7\u00e3o far\u00e1 o 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

Ande, grave, descanse, repita
\nMantenha um di\u00e1rio de treino para registar e analisar o seu progresso e n\u00e3o se esque\u00e7a de incluir sess\u00f5es de descanso ou de recupera\u00e7\u00e3o ativa para maximizar os resultados. O CicloZone regista os seus dados de desempenho para que possa acompanhar o progresso passeio a passeio, quer seja assinante ou membro do FreeRide. Continue assim e n\u00e3o demorar\u00e1 muito at\u00e9 criar uma rotina que se adapte naturalmente ao seu estilo de vida, proporcionando uma base s\u00f3lida para o sucesso.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":"

Com a pandemia a causar estragos nas rotinas habituais de treino, os seus planos de fitness para 2021 podem ter sofrido um in\u00edcio dif\u00edcil ou nenhum in\u00edcio.<\/p>\n","protected":false},"author":3,"featured_media":9304,"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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