{"id":9313,"date":"2023-03-13T12:08:30","date_gmt":"2023-03-13T12:08:30","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sabedoria-de-quarta-feira-gareth-winter-romper-o-planalto\/"},"modified":"2026-03-30T23:07:16","modified_gmt":"2026-03-30T22:07:16","slug":"sabedoria-de-quarta-feira-gareth-winter-romper-o-planalto","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/sabedoria-de-quarta-feira-gareth-winter-romper-o-planalto\/","title":{"rendered":"Sabedoria de quarta-feira: Gareth Winter \u2013 Romper o planalto"},"content":{"rendered":"<p class=\"p1\">O que faz quando atinge o plateau: o ponto em que o seu progresso come\u00e7a a abrandar e os seus OP se tornam poucos e distantes entre si?<span class=\"s1\">What do you do when you reach the plateau: The point where your progress begins to slow and your PB&#8217;s become few and far between?<\/span><\/p>\n<p class=\"p1\">A tenta\u00e7\u00e3o \u00e9 fazer mais. No entanto, fazer menos pode ser a chave para romper o teto.<span class=\"s1\">The temptation is to do more. However, doing less might be the key to breaking through the ceiling.\u00a0<\/span><\/p>\n<p class=\"p1\">Becky James (ex-ciclista de pista da Gr\u00e3-Bretanha, campe\u00e3 mundial de sprint e Keirin, dupla medalha de prata nos Jogos Ol\u00edmpicos do Rio) ensinou-me uma vez uma frase antiga do ciclismo brit\u00e2nico:<span class=\"s1\">Becky James (ex GB track cyclist, World Sprint and Keirin Champion, Rio Olympics Double Silver Medallist) once taught me an old British Cycling phrase:<\/span><\/p>\n<h4 class=\"p1\"><em><span class=\"s2\"><strong>&#8220;There is no such thing as overtraining, just under resting.&#8221;<\/strong><\/span><\/em><\/h4>\n<p class=\"p1\">\u201cN\u00e3o existe overtraining, apenas falta de descanso.\u201d<br \/>\nEmbora tenha gostado do sentimento, nunca percebi verdadeiramente o seu significado at\u00e9 come\u00e7ar a descansar tanto como treinei.<span class=\"s1\">Although I enjoyed the sentiment, I never truly realised its meaning until I began resting just as hard as I trained.<\/span><\/p>\n<p class=\"p1\">Se pedalar muito, muito, esgota-se e n\u00e3o consegue recuperar. Gosto de andar de bicicleta todos os dias; para a minha cabe\u00e7a e para o meu corpo. \u00c9 uma fuga necess\u00e1ria \u00e0s press\u00f5es da sociedade moderna.<span class=\"s1\">If you ride too hard, too much, you burn out and fail to recover. I like to ride my bike every day; for my head and my body. It&#8217;s a necessary escape from the pressures of modern society.<\/span><\/p>\n<p class=\"p1\">A menos que respeite os seus dias de recupera\u00e7\u00e3o, estar\u00e1 apenas a acumular \u201cmilhas in\u00fateis\u201d. Agora treino arduamente tr\u00eas dias por semana. Os outros quatro dias s\u00e3o de recupera\u00e7\u00e3o ativa \u2013 onde me limito a pedalar com 50% do meu FTP. Gosto de andar na minha zona de recupera\u00e7\u00e3o no meu turbo trainer com Netflix ou Eurosport para me fazer companhia \u2013 ou se o dia estiver bonito, gosto de sair para \u2018apanhar sol em duas rodas\u2019.<span class=\"s1\">Unless you respect your recovery days, you are just clocking up &#8216;junk miles&#8217;. I now train hard three days a week. The other four days are active recovery &#8211; where I limit myself to riding at 50% of my FTP. I like to ride in my recovery zone on my turbo trainer with Netflix or Eurosport to keep me company &#8211; or if it&#8217;s a nice day, I like to go out &#8216;sunbathing on two wheels&#8217;.<\/span><\/p>\n<p class=\"p1\">Se comparecer \u00e0s sess\u00f5es de treino com um corpo forte, ter\u00e1 melhores n\u00fameros e poder\u00e1 causar mais (bons) danos do que se estivesse cansado.<span class=\"s1\">If you turn up to your training sessions with a strong body, you kick out better numbers and can do more\u00a0<\/span><span class=\"s2\"><em>(good)<\/em><\/span><span class=\"s1\">\u00a0damage than if you turned up fatigued.\u00a0<\/span><\/p>\n<p class=\"p1\">Se o seu corpo est\u00e1 cansado, pouco descansado, com pouca energia, mal dormido e a sua cabe\u00e7a n\u00e3o aguenta mais uma torturante festa de suor \u2013 nunca conseguir\u00e1 tirar o melhor partido de si pr\u00f3prio.<span class=\"s1\">If your body is tired, under-rested, under-fuelled, under-slept, and your head can&#8217;t take another torturous sweat-fest &#8211; you are never going to get the best out of yourself.\u00a0<\/span><\/p>\n<p class=\"p1\">Nos meus dias de recupera\u00e7\u00e3o ativa, gosto de fazer algum treino b\u00e1sico e de for\u00e7a, mas certifico-me sempre de que n\u00e3o deixo as minhas pernas ficarem demasiado envolvidas.<span class=\"s1\">On my active recovery days, I like to do some core and strength training but I always make sure I don&#8217;t let my legs get involved too much.\u00a0<\/span><\/p>\n<p class=\"p1\">Outra frase do ciclismo brit\u00e2nico:<span class=\"s1\">Another British Cycling phrase:<\/span><\/p>\n<h4 class=\"p1\"><em><span class=\"s2\"><strong>&#8220;Why stand when you can sit? Why sit when you can lie down?&#8221;<\/strong><\/span><\/em><\/h4>\n<p class=\"p1\">&#8220;Porqu\u00ea ficar de p\u00e9 quando se pode sentar? Porqu\u00ea sentar-se quando se pode deitar?&#8221;<br \/>\nComo pode ver, os atletas profissionais levam a recupera\u00e7\u00e3o a s\u00e9rio, e n\u00f3s, amadores, tamb\u00e9m devemos. \u00c9 a chave para um estilo de vida e fitness sustent\u00e1veis.<span class=\"s1\">As you can see, professional athletes take recovery seriously, and so should us amateurs. It&#8217;s the key to sustainable fitness and lifestyle.\u00a0<\/span><\/p>\n<p class=\"p1\">Ultrapassei o meu plat\u00f4 e agora estou a ver alguns n\u00fameros excelentes.<span class=\"s1\">I have broken through my plateau, and I am now seeing some great numbers. <\/span><\/p>\n<p class=\"p1\">No meu pr\u00f3ximo blog, falarei sobre o treino VO2max ou Zona 5, que n\u00e3o s\u00f3 libertou um pouco mais de for\u00e7a \u2013 como ganhei tantos m\u00fasculos nas pernas que nenhuma das minhas cal\u00e7as serve\u2026!<span class=\"s1\">In my next blog, I will talk about VO2max or Zone 5 training, which has not only unlocked a bit more power &#8211; but I have packed on so much leg muscle that none of my trousers fit&#8230;!<\/span><\/p>\n<p class=\"p1\">Gareth.<span class=\"s1\">Gareth.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>O que faz quando atinge o plateau: o ponto em que o seu progresso come\u00e7a a abrandar e os seus OP se tornam poucos e distantes entre si?<\/p>\n","protected":false},"author":3,"featured_media":9314,"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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