{"id":9331,"date":"2023-03-13T12:20:40","date_gmt":"2023-03-13T12:20:40","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sabedoria-de-quarta-feira-gareth-winter-os-beneficios-do-ciclismo-indoor-na-estrada\/"},"modified":"2026-03-30T23:07:18","modified_gmt":"2026-03-30T22:07:18","slug":"sabedoria-de-quarta-feira-gareth-winter-os-beneficios-do-ciclismo-indoor-na-estrada","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/pt-pt\/blog\/sabedoria-de-quarta-feira-gareth-winter-os-beneficios-do-ciclismo-indoor-na-estrada\/","title":{"rendered":"Sabedoria de quarta-feira: Gareth Winter \u2013 Os benef\u00edcios do ciclismo indoor na estrada"},"content":{"rendered":"<p class=\"p1\">Agora que a primavera est\u00e1 em plena flora\u00e7\u00e3o (aqui no Reino Unido), tenho aproveitado o meu novo poder de treino indoor na estrada. Para n\u00f3s, ciclistas de estrada, \u00e9 disso que se trata, n\u00e3o \u00e9? Treine forte em ambientes fechados e ser\u00e1 mais r\u00e1pido na estrada.<span class=\"s1\">Now that Spring is in full bloom (here in the UK), I have been enjoying my newfound indoor training power on the road. For us road cyclists, that&#8217;s what it&#8217;s about,\u00a0 isn&#8217;t it? Train hard indoors and you&#8217;ll be faster on the road.<\/span><\/p>\n<p class=\"p1\">Nos \u00faltimos meses, tenho passado mais tempo a treinar no VO2 m\u00e1ximo (Zona 5) e tem valido a pena. Tenho m\u00fasculos rec\u00e9m-descobertos nas pernas que se transformaram em velocidade na estrada, especialmente nas colinas.<span class=\"s1\">Over the last few months, I have been spending more time training at VO2 max (Zone 5), and it has paid off. I have new-found muscle in my legs that has converted into speed on the road, especially on the hills.<\/span><\/p>\n<p class=\"p1\">Depois de um inverno frio, restri\u00e7\u00f5es e uma vida agitada, o treino indoor tem sido uma d\u00e1diva. Nem precisa de ser um \u2018ciclista de estrada\u2019 para aproveitar os benef\u00edcios do ciclismo indoor para a sa\u00fade. Com a aplica\u00e7\u00e3o Ciclozone o treino indoor \u00e9 t\u00e3o divertido que quase me esqueci do quanto adoro andar de bicicleta ao ar livre.<span class=\"s1\">After a cold winter, restrictions and busy life, indoor training has been a godsend. You don\u2019t even need to be a &#8216;road cyclist&#8217; to enjoy the health benefits of indoor cycling. With the Ciclozone app, indoor training is so much fun that I&#8217;d almost forgotten how much I love cycling outdoors.<\/span><\/p>\n<p class=\"p1\">Agora que podemos voltar a pedalar em grupo (Reino Unido), o meu treino indoor tem um prop\u00f3sito. \u00c9 sempre bom sentir-se como o martelo e n\u00e3o como o prego, e ser o primeiro a chegar ao topo de uma subida. Isto faz com que todas aquelas sess\u00f5es internas dif\u00edceis e suadas valham a pena.<span class=\"s1\">Now that we can ride in groups again (UK), my indoor training has a purpose. It&#8217;s always <\/span><span class=\"s1\">nice to feel like the hammer not the nail, and be the first one to the top of a climb. It makes all of those tough, sweaty indoor sessions worthwhile.<\/span><\/p>\n<p class=\"p1\">\u201c\u00c0s vezes \u00e9s o martelo. \u00c0s vezes \u00e9s o prego. Eu era um pequeno barato da Ikea hoje. Foi terr\u00edvel.\u201d<em><span class=\"s1\"><strong>&#8220;Sometimes you&#8217;re the hammer. Sometimes you&#8217;re the nail. I was a cheapy little Ikea <\/strong><\/span><span class=\"s1\"><strong>one today. It was terrible.&#8221;<\/strong><\/span><\/em><\/p>\n<p class=\"p1\">Geraint Thomas.<em><span class=\"s1\"><strong>Geraint Thomas.<\/strong><\/span><\/em><\/p>\n<p class=\"p1\">Quando est\u00e1 a pedalar ao sol com os seus amigos, a ideia de subir para um turbo trainer torna-se menos atraente. No entanto, continuo a achar que \u00e9 crucial treinar dentro de casa.<span class=\"s1\">When you&#8217;re riding in the sunshine with your friends, the thought of getting on a turbo trainer becomes less appealing. However, I still think it&#8217;s crucial to train indoors. <\/span><\/p>\n<p class=\"p1\">Tenho um medidor de pot\u00eancia na minha bicicleta de estrada e um monitor de ritmo card\u00edaco, que me fornece toneladas de dados e informa\u00e7\u00f5es para analisar. Desde que me fiz \u00e0 estrada e me deixei levar pela liberdade e aventura, tenho vindo a perder prepara\u00e7\u00e3o f\u00edsica\/destreino.<span class=\"s1\">I have a power meter on my road bike and wear a heart rate monitor, which gives me tons of data and insight to analyse. Since hitting the road and getting carried away with freedom and adventure, I am losing fitness\/de-training.<\/span><\/p>\n<p class=\"p1\">Porqu\u00ea \u00e9 que?<span class=\"s1\">Why is that? <\/span><\/p>\n<p class=\"p1\">Porque o meu treino n\u00e3o \u00e9 estruturado e deixar-me levar pode levar ao overtraining. Agora estou a garantir que fa\u00e7o duas sess\u00f5es internas de alta intensidade por semana para continuar a melhorar, para estar na melhor forma para aqueles passeios de fim de semana prolongados com os meus amigos.<span class=\"s1\">Because my training isn&#8217;t structured and getting carried away can lead to <\/span><span class=\"s1\">overtraining. I&#8217;m now ensuring I do two high-intensity indoor sessions a week to keep improving, so I stay in top form for those long weekend rides with my friends.<\/span><\/p>\n<p class=\"p1\">Reconectar-me com os meus companheiros de estrada tem sido super positivo para o meu bem-estar, assim como a sensa\u00e7\u00e3o de progress\u00e3o adquirida com o treino indoor. Percebo que preciso de ambos na minha vida para dar o meu melhor, aquilo que sempre ambiciono ser.<span class=\"s1\">Reconnecting with my road companions has been super positive for my wellbeing, as is the feeling of progression gained from indoor training. I realise that I need both in my life to be my best, which I always aspire to be.<\/span><\/p>\n<p class=\"p1\">A vida \u00e9 uma quest\u00e3o de equil\u00edbrio e de seguir em frente. Andar de bicicleta \u00e9 uma forma de canalizar a positividade para as minhas manh\u00e3s, o que d\u00e1 o mote para o resto do meu dia. Todos os aspetos da sua vida beneficiam de um passeio de bicicleta.<span class=\"s1\">Life is about balance and moving forwards. Cycling is a way for me to channel positivity into my mornings, which sets the tone for the rest of my day. Every aspect of your life benefits from a bike ride.<\/span><\/p>\n<p class=\"p1\">Gareth<span class=\"s1\">Gareth<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Agora que a primavera est\u00e1 em plena flora\u00e7\u00e3o (aqui no Reino Unido), tenho aproveitado o meu novo poder de treino indoor na estrada. Para n\u00f3s, ciclistas de estrada, \u00e9 disso que se trata, n\u00e3o \u00e9? Treine&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9332,"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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