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Triathlon Coach | Running Coach | Lupo Academy

Allenatore Fitri (Federazione Italiana Triathlon) Triathlon

Istruttore FIDAL (Federazione Italiana Atletica) Corsa / Running

Maestro Istruttore (TI2) (Federazione Ciclistica Italiana) Ciclismo

Istruttore Nuoto (Brevetto OPES)

Tel: +39 388 368 1570

P.IVA 03955210921

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@lupo_academy

Due scatti dalla Maratona di Siviglia.

A dire il vero, non avevo previsto di correrla: in allenamento non ero mai andato oltre i 30 km e, per di più, la settimana successiva avevo in programma la 30 km di Bologna.

Eppure, una volta sulla linea di partenza, la tentazione di arrivare fino in fondo è stata troppo forte per resistere, e l'idea di fermarmi dopo solo una parte del percorso è rapidamente svanita. Così, l'ho chiusa con un quasi decoroso 3 ore e 36 minuti, reso ancor meno impressionante dal commento di mia figlia: "Papà, eri un po’ lento!" – evidentemente la sua prima vittoria le ha dato alla testa! 🤣

Con una gestione più attenta, avrei potuto limare 1-2 minuti. Il sub 3:30, però, non sarebbe stato alla mia portata, sia per la mancanza di lunghi (che ho pagato negli ultimi 4 km), sia perché tra il 21° e il 30° km ho tenuto un ritmo un po’ troppo ambizioso per le mie capacità.

La domenica successiva, poi, ho corso la 30 km di Bologna allo stesso passo della #maratona e, onestamente, avrei potuto aggiungere altri 12 km senza troppi problemi. Forse avrei dovuto farlo direttamente quel giorno e chiudere lì il mio esperimento.

L’obiettivo di questa prima parte di stagione era provare a correre due maratone in una settimana mantenendo lo stesso tempo o lo stesso wattaggio. Col senno di poi, sarebbe stato più sensato correre la seconda maratona a Bologna, ma alla fine quelli che dovevano essere due semplici allenamenti di qualità si sono rivelati più impegnativi del previsto.
Il risultato? Un ginocchio fuori uso e l'altro che non sta molto meglio.

A undici giorni dalla Maratona del Garda e diciotto da quella di Oristano, speravo di arrivarci in condizioni migliori. Il sub 3:30 a Garda lo vedo improbabile, e completare entrambe senza problemi mi sembra una sfida ancora più complicata.

La buona notizia? Dal 19 aprile potrò tornare a essere scarso nel #triathlon, così invece di far schifo in una sola disciplina lo farò in tre! 🤣

#lupo_academy #running #runninglife #garmin #triathlon #runningman #runningday #maraton #marathonrunner #beatyourbest #anythingispossible #ironmantriathlon #ironmantri #swimbikerunworld #runaddict #runrunrun

Considerando che non capita tutti giorni che tua figlia vinca una deviazione al piano editoriale ci può stare ❤

Gli schemi motori di base sono le fondamenta del movimento umano, essenziali per lo sviluppo delle abilità motorie. Hanno un'origine filogenetica e si sviluppano naturalmente nei bambini, costituendo un vero e proprio alfabeto motorio su cui si basano le attività quotidiane e le discipline sportive più complesse.

Quali sono gli schemi motori di base?

𝐂𝐚𝐦𝐦𝐢𝐧𝐚𝐫𝐞 𝐞 𝐜𝐨𝐫𝐫𝐞𝐫𝐞: essenziali per la locomozione

𝐀𝐫𝐫𝐚𝐦𝐩𝐢𝐜𝐚𝐫𝐬𝐢: importante per forza e controllo corporeo

𝐋𝐚𝐧𝐜𝐢𝐚𝐫𝐞 𝐞 𝐚𝐟𝐟𝐞𝐫𝐫𝐚𝐫𝐞: per coordinazione e precisione

𝐑𝐨𝐭𝐨𝐥𝐚𝐫𝐞: per controllo corporeo e percezione dello spazio

𝐒𝐭𝐫𝐢𝐬𝐜𝐢𝐚𝐫𝐞: per mobilità articolare

𝐒𝐚𝐥𝐭𝐚𝐫𝐞 𝐞 𝐚𝐭𝐭𝐞𝐫𝐫𝐚𝐫𝐞: per equilibrio e gestione degli impatti

Con il tempo, chi non pratica attività fisica perde la capacità di eseguire correttamente questi schemi. Ciò avviene a causa della riduzione dell'attività fisica e della mancata stimolazione del sistema neuromotorio.

Gli schemi motori non sono importanti solo per muscoli e articolazioni, ma anche per il sistema nervoso. L'attività motoria regolare stimola le aree cerebrali responsabili di movimento, coordinazione ed equilibrio. Ad esempio, molti adulti non riescono più a ad eseguire una banale corsa in modo corretto, non solo per un calo muscolare, ma per una mancata attivazione cerebrale, con conseguente perdita di abilità motorie.

Per mantenere gli schemi motori e contrastare l'invecchiamento del cervello, è fondamentale praticare attività fisica. Gioco motorio, sport, e #allenamento aiutano a preservare le connessioni neurali e la longevità del sistema neuromuscolare.

Non è l'età a farci perdere coordinazione e agilità. Mantenere il movimento significa investire nella propria longevità e qualità di vita.

#lupo_academy #kidstyle #triathlonkids #kidsportraits #kidssports #kidssportsday #bambini #bambinifelici #bimbifelici❤️ #bimbifelici #coachingtips #coachinglife #youthsportstraining #youthsportsperformance #runningkids #giocarepercrescere #giocarepercrescere #swim_bike_run #sportlife #sport

Partiamo dalle cose importanti. Raffa, la Lupetta vuole collezionare le medaglie. Se non altro tra piscina, bici e corsa le passioni le sto tramandando in modo sano.❤️

Per me, e’ andata la prima @cagliarirespira fatta più sui i chilometri di questa estate in preparazione all’ironman che per il reale allenamento all’evento.

Chiudo in 1.41 che non pensavo di avere sulle gambe. I miei compagni di squadra ne erano sicuri, quindi bisognava almeno provare e dar l’esempio.

Con un po’ di mestiere mi son fatto trasportare nei primi 10 kilometri, da lì in poi una corsa tutto sommato costante.

Gli ultimi due ho provato a spingere per scendere sotto 1.40 ma non ci sono riuscito. Forse mi sarei dovuto svegliare 2 chilometri prima.

Con il senno di poi, avrei dovuto osare un po’ di più visto che ho avuto pure la lucidità di andare a negoziare la mia nuova city bike 😂😂😂

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#lupo_academy #swimbikerun #running #runningmotivation #triathlon #triathlete #triatlon #ironmantraining #run #whywetri #3athlonlife

Le ripetute nella corsa sono sempre viste come un allenamento di qualità il cui scopo è aumentare la velocità su una determinata distanza. Questo si ottiene migliorando l’economia del gesto, aumentando la potenza aerobica e la resistenza lattacida.

Le ripetute nel #running si dividono in:

BREVI: 100 - 400m
MEDIE: 400 - 2000m
LUNGHE: 2000 - 5000m

💎Le 𝐑𝐢𝐩𝐞𝐭𝐮𝐭𝐞 𝐁𝐫𝐞𝐯𝐢 hanno lo scopo di migliorare l’economia del gesto, lavorando sulla potenza e l’elasticità muscolare. Dalle 6 alle 20 ripetute, recupero passivo statico o con recupero attivo molto blando. Un classico sono le 12X200 con recupero passivo.

💎Le 𝐑𝐢𝐩𝐞𝐭𝐮𝐭𝐞 𝐌𝐞𝐝𝐢𝐞 servono a preparare il ritmo gara su distanze dai 5 ai 21 KM. Hanno un ritmo superiore al passo gara e il recupero generalmente è incompleto e passivo circa 60/120 secondi in un 8x1000. Nulla vieta, a seconda di ciò che si vuole preparare, di fare un recupero attivo. Ovviamente la densità del nostro allenamento sarà molto differente.

💎Le 𝐑𝐢𝐩𝐞𝐭𝐮𝐭𝐞 𝐋𝐮𝐧𝐠𝐡𝐞 si usano per preparare gare di fondo come la maratona. Poco utilizzate a scapito di altre metodologie, vengono fatte a ritmo gara ed il recupero è sempre incompleto su un 4x5000.

𝐐𝐮𝐚𝐧𝐭𝐞 𝐫𝐢𝐩𝐞𝐭𝐮𝐭𝐞 𝐝𝐞𝐯𝐨 𝐟𝐚𝐫𝐞? 𝐀 𝐪𝐮𝐚𝐥𝐞 𝐯𝐞𝐥𝐨𝐜𝐢𝐭𝐚?

Per la tipologia di ripetute va sicuramente tenuto a mente il periodo dell'anno in cui ci troviamo in relazione alla gara da preparare. Successivamente la scelta andrà a cadere su la tipologia di gara e la distanza che dobbiamo percorrere.

Per quanto riguarda la velocità dovremmo avere un test. Solitamente io chiedo un 5000 o un 10.000 se utilizziamo il passo.

Per chi usa il misuratore vi è tutto un protocollo per costruire la PDC (Power Duration Curve) - Inizialmente solo lo Stryd proponeva la potenza, ora anche #garmin ha un suo misuratore di potenza su alcuni orologi.
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#lupo_academy #beatyourbest #strydrunning #allenamento #ironmantri #3athlete #swimbikerun #triathlon #3athlonlife #run #anythingispossible #ironman #cagliari #benessere #whywetri #runningwild #runninglife #runningman #runningterritory #runningmotivation #atleticaleggera #atletica

4 righe sull’ #ironman a #Cascais

Nuoto: Abituato al #Poetto la perla dell’atlantico non mi ha impressionato. Anzi il mare nero, l’acqua ghiacciata, le alghe che mi sbattevano in faccia ed in bocca hanno reso i 400mt iniziali poco piacevoli. Dopo 15 metri ho seriamente pensato che non avrei finito. Una volta finite le alghe, mi son detto questa la porto a casa.

Bici: Le salite non erano così impegnative anche perchè in allenamento passavo ore a salire e scendere in zona castello a #Cagliari. Pago sicuramente molto di più i 60 km di vento. 30 ad ogni giro. Tutto sommato è stata meno impegnativa del previsto ma va detto che non ci sono mai state intensità tali da poter far pensare il contrario. Per portare il tutto ad un livello superiore sarebbero serviti kilometraggi ben diversi nei mesi passati.

Corsa: Questa era quella che temevo meno soprattutto perché non mancavano i kilometri in allenamento. Corri e cammina a tutte le stazioni di ristoro era la tattica pre-gara. Così è stato fatto, con l’aggiunta di qualche breve camminata nei punti con le salite più ripide. Il ventesimo kilometro, è stato l’unico momento in cui realmente ho pensato che non avrei finito la gara. Un momento lungo circa 2 kilometri. La stanchezza, il buio e la consapevolezza di dover correre ancora un’altra mezza maratona mi hanno fatto dubitare. Al 30esimo KM invece si è accesa nuovamente la luce, ho aspettato di arrivare ai 32 per contare i 10 KM alla fine uno per uno.

In 13 ore in solitaria, ci sono momenti in cui il tutto sembra non finire mai ed altri in cui le cose scorrono più velocemente. Ci sono le urla dei familiari, lo speaker ed i passanti che ti incoraggiano. Il finale, You are an ironman è quello che si sogna quando si parte per questa avventura.

A detta di tanti, non semplice ma uno dei migliori dal punto di vista del pubblico, sempre presente alla partenza, nei 180 km in bici e per tutta la corsa.
Lo rifarei? Mi piacerebbe fare Nizza, e uno dei classici dal percorso veloce.
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#lupo_academy #swimbikerun #triatlon #swimbikerun #anythingispossible #ironmantri #ironmanportugal #triathlon #run
#ironman #running #swimbikerun #swimbikerunworld #running #3athlonlife #3athlete

Flessibilità e Mobilità sono due termini che spesso vengono confusi tra di loro. Vi è sicuramente una correlazione tra i due ma riguardano due aspetti totalmente differenti.

💎Per spiegare meglio i due termini bisogna comprendere il significato di ROM o Range of Motion. Il ROM è la massima escursione di movimento possibile nel rispetto dei limiti fisiologici imposti dalle nostre strutture muscolari e delle nostre articolazioni.

🎯 La flessibilità riguarda la quota ROM dovuta alle nostre strutture muscolari.

🎯 La Mobilità articolare riguarda la quota ROM dovuta alle nostre articolazioni.

Una riduzione della quota ROM da parte delle componenti muscolari avrà un impatto anche sulla mobilità articolare, così come una riduzione della mobilità articolare andrà ad influenzare in negativo anche la nostra flessibilità.

Sarà compito del vostro allenatore verificare se il limite sia di carattere articolare o muscolare.

Gli allenamenti di flessibilità e Mobilita Articolare sono ovviamente differenti. Nel caso della mobilità articolare va data molta importanza alla continuità ed alla frequenza di allenamento e per quanto riguarda le ripetizioni queste hanno dei range molto ampi a seconda delle articolazioni che si prendono in considerazione.

Per quanto riguarda la flessibilità si parla di stretching, Questo può essere attivo/passivo, statico/dinamico o analitico/globale (di un singolo muscolo o di una catena muscolare). Anche qui la frequenza ha la sua importanza ma la scelta sulla tipologia è decisamene più ampia ed ognuna di queste ha delle tempistiche e dei vantaggi/svantaggi.
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#lupo_academy #swimbikerun #swimbikerunworld #swimbikemom #swimbikerunlife #swimbikerunworld #swimbikerunrepeat #stretching #stretching #stretchingtime #stretchingroutine #stretchingroutine #wellness #benessere #benesserementale #BenessereNaturale #benesserefisico #flessibilitá #flessibilita #flessibilita #whywetri #runner #run #runhappy #stretchingmotivation

Michele, You are an Ironman.

Quando lo raccontavano gli altri faticavo a capire la soddisfazione che si potesse provare nel sentirselo dire. Oggi con qualche dolore qua e là non posso negare che a quei racconti do un significato decisamente diverso.

Al contrario di quanto si possa pensare la difficolta non è’ tanto per la gara in sé. Alla fine uno mette in conto 11 / 12 ore su un percorso “semplice” e qualcosa in più su un percorso un po’ più complicato. Io ho fatto 13 ore e 10 minuti su un percorso decisamente impegnativo.

Le difficoltà, quelle vere, sono tutte nei mesi precedenti. Vi sono le sveglie alle 5.00 del mattino per far colazione e 3 ore di corsa. Idem vale per le domeniche in bici dove le ore erano 5 o 6. I martedì a fare altimetria in zona Bastione e viale Europa. Le nuotate in piscina o al mare alle 7 del mattino. Ci sono le uscite con la pioggia e sopratutto quelle con il vento.

Bisogna far quadrare gli impegni familiari e spesso rinunciare a diverse serate con amici perché la sera bisogna cenare e andare a letto presto per uscire il giorno dopo.

Ovviamente il tutto avveniva nel mezzo di un licenziamento, Con il senno di poi mi sento molto sereno nel dire che quando un’azienda si rivolge a te con un “ se non fai un cambio turno non ti rinnovo il contratto” forse e’ meglio chiudere i rapporti.
Se poi ti danno meno di un giorno di pre avviso ti rendi conto che il livello è davvero basso e sarebbe stato meglio non averci perso neanche una mezza giornata.

Da lì son saltati 45 giorni d’allenamento per ri organizzare le lezioni di nuoto in mare e ri schedulare tutta l’estate con i costanti viaggi a Sant Antioco.

Insomma e’ stata un’estate molto travagliata ma ne e’ valsa la pena - alla fine quando parti senti la classica canzone degli AC / DC e l’arrivo sono le urla dei familiari e la famosa frase Michele You are an ironman.

#lupo_academy #triatlon #swimbimerun #anythingispossible #ironmancascais2024 #cascais #ironmantri #ironmanportugal #swimbikerun #triathlon
#ironman #running #swimbikerun #swimbikerunworld #running #3athlonlife #3athlete

La fase di defaticamento nell’attività giovanile, i #bambini per capirci, viene spesso chiamata ritorno alla calma. Solitamente consiste in una riduzione dell’intensità di gioco ed appunto il ritorno alla tranquillità.

🎯 Per i bambini non si parla MAI di allenamento ma di solo gioco. Giocare non significa perder tempo o far quel che si vuole, ma semplicemente eseguire un’attività motoria con dei giochi strutturati e delle regole da seguire.

🎯Negli adulti invece questa fase dell’allenamento ha lo scopo di riportare i parametri fisiologici ad uno stato di pre-esercizio e prendersi del tempo per poter fare degli esercizi di allungamento.

Sull’allungamento o stretching va detto che, se il mio allenamento fosse stato il famoso 8x1000 citato nell’articolo precedente, la mia seduta di allungamento muscolare dovrebbe avere la massima cautela per quanto riguarda gli arti inferiori a favore dei gruppi muscolari che NON sono stati allenati.

💎 Per essere ancora più chiari bisogna fare attenzione nell'effettuare stretching sui muscoli che sono stati stressati durante l’esercizio fisico, soprattutto nella corsa, che prevede un grosso impegno muscolare in fase eccentrica.

Un po' come il riscaldamento questa fase viene spesso saltata per motivi di tempo non rendendosi invece conto della sua importanza. Se guardate una tappa di ciclismo a gara finita spesso e volentieri i ciclisti si mettono sui rulli a pedalare ad una intensità inferiore.

Se lo fanno loro, forse, un motivo ci sarà
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#lupo_academy #triathlons #triathlonlife #triathlon_world #triathlontraining #triathlonlifestyle #triathlonlife #triathlonmotivation #triathlon_in_the_world #ironmantri #ironman #ironmantriathlon #roadtoironman #runninglife #runningmotivation #runningmotivation #coaching #coachingtips #coachinglife #coachingonline #triathletes #triathletelife #3athlon #3athlete #instatri #nuoto #nuotoallenamento #triathlonmotivation #triathlonmotivation🏊‍♂️🚴🏻‍♂️🏃‍♂️

Qualche scatto dalle ultime settimane di #allenamento . Di fatto son solo facce sfatte. Kilometraggio decisamente più’ impegnativo rispetto al solito, temperature proibitive per il caldo già dalla mattina presto e l’estate, che rimane un periodo sempre troppo pieno di impegni tra le lezioni di #nuoto ed i viaggi a Sant’antioco dove spesso faccio i miei lunghi di corsa nel weekend.

A ciò’ si aggiunge il circuito #ironman che molto semplicemente si è’ limitata a dirmi non solo non ti rimborso i 700 euro di ticket ma non ti do neanche l’opzione di rinviare l’evento al 2025. 😅

La povertà rappresenta sempre il miglior stimolo per andare avanti ed abbiamo investito altri 700 euro di biglietti aerei. Come direbbero in quel di Londra I pulled the finger out of my arse e ho ripreso gli allenamenti. 😂😂😂

Una menzione va ai 250 euro per portar la bici 😂 @r.girasole - ci si potrebbe scrivere un post su quanto costa fare un ironman 😅

Si son visti i primi 4K in mare, son ripartiti i lunghi in bici da 140Km e le corse da 25Km. I combinati sono ancora brevi ma con 2 mesi di tempo si dovrebbe riuscir a chiudere il cerchio. Rimane sempre il primo ironman completo e non ci sono ambizioni di tempi o la ricerca di prestazioni.

Purtroppo per qualche casino c’è un gap di circa 6 settimane sugli allenamenti e si vede e lo si paga sia in termini di volumi che in termini di intensità.

Per il momento e’ tutto. Se mai vi fosse interessato saperlo 😂😂

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#lupo_academy #ironmantraining #triathlon #triathlontraining #ironmancascais #roadtoironman #nuoto #imcascaistraining #beatyourbest #instatriathlon #running #runningmotivation #triathlonlife #triathlon_in_the_world #trilife #trilifestyle #allenamentotime #trihappy #swimbikerun #swimming #swimbikerunrepeat #triathlonmotivation #poettocagliari #cagliari #santantioco

© Copyright Triathlon Coach | Running Coach | Lupo Academy - 2024

© Copyright
Triathlon Coach | Running Coach | Lupo Academy
2024

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