{"id":9321,"date":"2023-03-13T12:13:36","date_gmt":"2023-03-13T12:13:36","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/motivacao-de-segunda-feira-kerry-orton-de-volta-a-sela-e-a-gerir-as-expectativas\/"},"modified":"2026-03-30T23:07:17","modified_gmt":"2026-03-30T22:07:17","slug":"motivacao-de-segunda-feira-kerry-orton-de-volta-a-sela-e-a-gerir-as-expectativas","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/motivacao-de-segunda-feira-kerry-orton-de-volta-a-sela-e-a-gerir-as-expectativas\/","title":{"rendered":"Motiva\u00e7\u00e3o de segunda-feira: Kerry Orton \u2013 de volta \u00e0 sela e a gerir as expectativas"},"content":{"rendered":"<p class=\"p1\">De volta \u00e0 sela!  Depois de ter tirado uma semana do ciclismo indoor durante a P\u00e1scoa e de comer chocolate como \u00fanico exerc\u00edcio, voltei hoje com \u2018The Slow Burner\u2019 com Mel!  Isto poderia ser renomeado como \u2018Lento \u2013 mas igualmente dif\u00edcil \u2013 Queimador\u2019!  Batida um pouco mais lenta para aqueles que, como eu, lutam para manter a rota\u00e7\u00e3o mais r\u00e1pida, mas isso n\u00e3o torna as coisas NEM mais f\u00e1ceis!  Dif\u00edcil, dif\u00edcil e mais dif\u00edcil \u00e0 medida que a aula avan\u00e7a!<span class=\"s1\">Back in the saddle!<span class=\"Apple-converted-space\">\u00a0 <\/span>After taking a week out of indoor cycling over Easter and having eating chocolate as my only exercise, I brought myself back into it today with \u2018The Slow Burner\u2019 with Mel!<span class=\"Apple-converted-space\">\u00a0 <\/span>This could be retitled \u2018Slow &#8211; but equally as difficult &#8211; Burner\u2019!<span class=\"Apple-converted-space\">\u00a0 <\/span>Slightly slower beat for those who, like me, struggle to stand at the faster rpm but that doesn\u2019t really make it ANY easier!<span class=\"Apple-converted-space\">\u00a0 <\/span>Tough tough and tougher as the class goes on!<\/span><\/p>\n<p class=\"p1\">Ainda sinto que o meu joelho pode dobrar em algumas ocasi\u00f5es \u2013 principalmente quando os meus m\u00fasculos ficam cansados \u200b\u200b\u2013 por isso estou a ter cuidado. Eu sei que tamb\u00e9m n\u00e3o empurro a perna esquerda com tanta for\u00e7a como a direita, mas estou mesmo a tentar!<span class=\"s1\">I\u2019m still feeling like my knee may buckle on occasions \u2013 particularly when my muscles fatigue \u2013 so I&#8217;m being careful. I know I don\u2019t push my left leg as hard as my right either, but I\u2019m really trying to!<\/span><\/p>\n<p class=\"p1\">Estou a conseguir aumentar as RPMs e os sprints, quando sentado, com uma resist\u00eancia bastante decente. Apenas medir o peso do meu corpo a qualquer ritmo ainda \u00e9 um desafio para mim neste momento: parte disso \u00e9 a mente sobre a mat\u00e9ria, mas anos e anos a resistir demasiado \u00e0 press\u00e3o sobre essa perna devem estar na minha mem\u00f3ria muscular!<span class=\"s1\">I\u2019m managing to get the RPMs up and the sprints, when seated, with fairly decent resistance on. Just taking my body weight at any great pace is still proving a challenge for me at the moment: Some of it is mind over matter, but years and years of resisting pressure too much on that leg must be in my muscle memory!<\/span><\/p>\n<p class=\"p1\">A bicicleta que estou a usar precisa de mais algumas configura\u00e7\u00f5es para a alterar para melhor se adaptar ao meu tamanho (tenho apenas 1,70m) &#8211; ou seja, o guiador parece um pouco distante &#8211; mas est\u00e1 a funcionar bem para mim por agora.<span class=\"s1\">The bike I\u2019m using could do with a few more settings to alter it to fit my size better (I\u2019m only 5ft 4\u201d) \u2013 ie the handle bars seem a little too far away \u2013 but it\u2019s doing ok for me for now.<span class=\"Apple-converted-space\">\u00a0 <\/span><\/span><\/p>\n<p class=\"p1\">Gosto da facilidade de estar em casa e saltar 45 minutos a meio do dia, entrar no CicloZone e escolher a minha boleia.  A conveni\u00eancia disto estimula-me definitivamente quando estou com um humor um pouco \u2018meh\u2019!<span class=\"s1\">I like the ease of it being at home and jumping on for 45 minutes in the middle of the day, logging into CicloZone and picking my ride.<span class=\"Apple-converted-space\">\u00a0 <\/span>The convenience of it most definitely spurs me on when I\u2019m in a bit of a \u2018meh\u2019 mood!<\/span><\/p>\n<p class=\"p1\">Com os gin\u00e1sios a reabrir, pode ser um jogo totalmente novo se me der ao trabalho de agendar uma sess\u00e3o e subir para uma das bicicletas Bluetooth l\u00e1 em baixo. Eu poderia ligar-me e fazer o meu pr\u00f3prio teste de FTP!  N\u00e3o tenho a certeza se estou a falar a s\u00e9rio sobre isso.  Para mim, trata-se da minha recupera\u00e7\u00e3o e da minha forma f\u00edsica; continuar assim, seguir a minha rotina, recuperar lenta e cuidadosamente e ver estes pequenos ganhos no meu fitbit vai bastar-me por agora.<span class=\"s1\">With the gyms now reopening it might be a whole new ball game if I can be bothered to book a session and get onto one of the Bluetooth bikes down there. I could hook up and take my own FTP test!<span class=\"Apple-converted-space\">\u00a0\u00a0<\/span>I\u2019m not sure I\u2019m THAT serious about it though.<span class=\"Apple-converted-space\">\u00a0 <\/span>For me, it\u2019s about my recovery and my fitness; keeping at it, sticking with my routine, recovering slowly and carefully and seeing those tiny gains on my fitbit will do me for now.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>De volta \u00e0 sela!  Depois de ter tirado uma semana do ciclismo indoor durante a P\u00e1scoa e de comer chocolate como \u00fanico exerc\u00edcio, voltei hoje com \u2018The Slow Burner\u2019 com Mel!  Isto poderia ser renomeado&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9322,"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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