{"id":9309,"date":"2023-03-13T12:04:03","date_gmt":"2023-03-13T12:04:03","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/motivacao-de-segunda-feira-kerry-orton-responsabilidade-e-comunidade\/"},"modified":"2026-03-30T23:07:16","modified_gmt":"2026-03-30T22:07:16","slug":"motivacao-de-segunda-feira-kerry-orton-responsabilidade-e-comunidade","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/motivacao-de-segunda-feira-kerry-orton-responsabilidade-e-comunidade\/","title":{"rendered":"Motiva\u00e7\u00e3o de segunda-feira: Kerry Orton \u2013 Responsabilidade e comunidade"},"content":{"rendered":"<p class=\"p1\">Ent\u00e3o, blog 6: Quem diria que eu chegaria t\u00e3o longe \u2013 e at\u00e9 mais de 300 km de bicicleta (bem, tenho de admitir, isto foi partilhado com o meu marido!)?  Foi bom para mim ser convidado para escrever este blogue tamb\u00e9m \u2013 isso mant\u00e9m-me respons\u00e1vel.<span class=\"s1\">So blog 6: Who\u2019d have thought I\u2019d get this far \u2013 and up to over 300km on my bike (well I have to admit, that\u2019s shared with my husband!)?<span class=\"Apple-converted-space\">\u00a0 <\/span>It\u2019s been good for me to be asked to write this blog too \u2013 it keeps me accountable.<\/span><\/p>\n<p class=\"p1\">Se \u00e9 novo nisto, sugiro que fa\u00e7a amizade com algu\u00e9m atrav\u00e9s da p\u00e1gina do Facebook \u2013 ou escreva um blog como este. Acreditem, no outro dia estava a convencer-me a desistir de uma sess\u00e3o, mas a ideia de que teria de mentir no meu blog estimulou-me a trocar-me e a continuar a subir para a bicicleta.  Prestar contas a algu\u00e9m\/alguma coisa tem realmente as suas vantagens!<span class=\"s1\">If you\u2019re new to this, I\u2019d suggest buddying up with someone via the <a href=\"https:\/\/www.facebook.com\/groups\/1109189596252136\" rel=\"noopener\" target=\"_blank\">facebook page<\/a> \u2013 or writing a blog like this. Believe me, the other day I was talking myself out of a session, but the thought I\u2019d have to lie on my blog spurred me on to get changed and get on with getting my butt on the bike.<span class=\"Apple-converted-space\">\u00a0 <\/span>Being accountable to someone\/something really does have its advantages!<\/span><\/p>\n<p class=\"p1\">Estou a conseguir acompanhar duas sess\u00f5es por semana e s\u00f3 agora descobri a funcionalidade de filtro na aplica\u00e7\u00e3o.  Embora n\u00e3o saiba qual a utilidade disto para al\u00e9m de procurar uma aula mais curta, porque TODAS s\u00e3o igualmente dif\u00edceis \u00e0 sua maneira &#8211; mesmo as mais curtas.<span class=\"s1\">I\u2019m managing to keep up with two sessions a week and have only just discovered the filter feature in the app.<span class=\"Apple-converted-space\">\u00a0 <\/span>Although what use it is other than looking for a shorter class I don\u2019t know, because they\u2019re ALL equally as difficult in their own way \u2013 even the shorter ones.<\/span><\/p>\n<p class=\"p1\">Fiquei entusiasmado ao ler na p\u00e1gina do Facebook esta semana sobre uma discuss\u00e3o sobre estar de p\u00e9 a 85-90rpm e o conselho do Darren sobre a constru\u00e7\u00e3o dos m\u00fasculos das pernas \u00e0 volta da articula\u00e7\u00e3o do joelho para se sentir est\u00e1vel &#8211; e se n\u00e3o conseguir estar o tempo todo de p\u00e9 nesta rota\u00e7\u00e3o &#8211; EST\u00c1 OK SENTAR-SE, MAS MANTENHA A RESIST\u00caNCIA E A CAD\u00caNCIA!  Ufa!  O meu objetivo \u00e9 tentar manter-me de p\u00e9 pelo menos METADE do tempo sugerido no ecr\u00e3 \u2013 o que estou a conseguir.  A ficar muito melhor a um ritmo um pouco mais lento, mas as pernas est\u00e3o no FOGO, a 85-90rpm \u2013 juntamente com os pulm\u00f5es\u2026.<span class=\"s1\">I was heartened to read on the facebook page this week about a discussion on standing at 85-90rpm and Darren\u2019s advice about building leg muscles around the knee joint to feel stable \u2013 and if you can\u2019t achieve the entire time standing at this rpm \u2013 IT\u2019S OK TO SIT DOWN BUT KEEP THE RESISTANCE AND CADENCE!<span class=\"Apple-converted-space\">\u00a0 <\/span>Phew!<span class=\"Apple-converted-space\">\u00a0 <\/span>My aim is to try and stand for at least HALF the time suggested on the screen \u2013 which I\u2019m sort of managing.<span class=\"Apple-converted-space\">\u00a0 <\/span>Getting so much better at the slightly slower pace but the legs are on FIRE standing at 85-90rpm \u2013 along with the lungs\u2026.<\/span><\/p>\n<p class=\"p1\">J\u00e1 experimentei todas as sess\u00f5es dos instrutores, e todas muito diferentes \u00e0 sua maneira.  Rachel com os seus carac\u00f3is malucos a abanar, sorrindo constantemente; Mel com o seu olho que tudo v\u00ea, que parece saber quando a sua cabe\u00e7a cai e a sua forma come\u00e7a a sofrer.  O seu &#8216;push push&#8217; e &#8216;heads up&#8217; fazem-no concentrar-se novamente e na sua forma.  E, claro, o Darren, que parece estar a fazer movimentos de discoteca na bicicleta com gestos com as m\u00e3os para subir para &#8216;saltar, saltar&#8217; &#8211; mas \u00e9 bom ver TODOS a suar bastante e fazem-nos sentir que est\u00e3o a trabalhar t\u00e3o arduamente como n\u00f3s!<span class=\"s1\">I\u2019ve now given all the instructors\u2019 sessions a try, and all very different in their own way.<span class=\"Apple-converted-space\">\u00a0 <\/span>Rachel with her mad crazy curls bobbing around, constantly smiling; Mel with his all seeing eye\u2019s who seems to know when your head drops and your form is starting to suffer.<span class=\"Apple-converted-space\">\u00a0 <\/span>His \u2018push push\u2019 and \u2018heads up\u2019 do make you refocus yourself and your form.<span class=\"Apple-converted-space\">\u00a0 <\/span>And of course, Darren, who looks like he\u2019s doing disco moves on the bike with his hand gestures to move up to \u2018jump jump\u2019 \u2013 but it\u2019s nice to see them ALL breaking a good sweat and they make you feel they\u2019re working as hard as you are!<\/span><\/p>\n<p class=\"p1\">Estou a sentir-me mais em forma?  O meu joelho n\u00e3o apresentou os incha\u00e7os absurdos da semana passada, por isso espero que os m\u00fasculos estejam a fortalecer.  A minha frequ\u00eancia card\u00edaca em repouso est\u00e1 a diminuir e as minhas leituras do fitbit est\u00e3o a dizer-me que estou na faixa de muito bom a excelente para a minha faixa et\u00e1ria.  O meu peso n\u00e3o parece estar a mexer, MAS n\u00e3o estou muito focado nisso, mais no fitness e na recupera\u00e7\u00e3o de les\u00f5es \u2013 se alguns quilos desaparecerem, isso \u00e9 um b\u00f3nus, mas se isso n\u00e3o acontecer, n\u00e3o estou muito preocupado com isso.<span class=\"s1\">Am I feeling fitter?<span class=\"Apple-converted-space\">\u00a0 <\/span>My knee hasn\u2019t had the crazy swellings it had the other week, so I\u2019m hoping the muscles are building.<span class=\"Apple-converted-space\">\u00a0 <\/span>My resting heart rate is coming right down and my fitbit readings are telling me I\u2019m in the very good to excellent bracket for my age group.<span class=\"Apple-converted-space\">\u00a0 <\/span>My weight doesn\u2019t seem to be moving BUT I\u2019m not focused so much on this, more on the fitness and recovery from injury \u2013 if a few pounds disappear that\u2019s a bonus but if they don\u2019t, I\u2019m not too hung about it.<\/span><\/p>\n<p class=\"p1\">Por isso, o meu conselho esta semana: seja respons\u00e1vel e n\u00e3o h\u00e1 problema em sentar-se de vez em quando!<span class=\"s1\">So my advice this week:<span class=\"Apple-converted-space\">\u00a0 <\/span>be accountable and it\u2019s ok to sit down from time to time!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ent\u00e3o, blog 6: Quem diria que eu chegaria t\u00e3o longe \u2013 e at\u00e9 mais de 300 km de bicicleta (bem, tenho de admitir, isto foi partilhado com o meu marido!)?  Foi bom para mim ser convidado para escrever&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9310,"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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