Hola a todos mis queridos lectores de Hive Blog❤️, en especial a mi comunidad de Full deportes.
En esta oportunidad quiero compartir con ustedes mi entrenamiento por Palmarito🛣️📍, una rutina de entrenamiento en subida a un ritmo de 10 a 12 kilómetros🚴♀️ por hora en subidas⛰️🔝 realmente empinadas por un tiempo aproximado de 45-50 minutos🕓, donde debía realizarlas en la posición de la bailarina🚵♀️💃, es decir parada en la bicicleta para así desarrollar fuerza y resistencia🦵🔥💪, hoy les compartiré un poco de ese día y mi experiencia.
Hello to all my dear Hive Blog❤️ readers, especially my Full Sports community.
On this occasion I want to share with you my training by Palmarito🛣️📍, a training routine in ascent at a pace of 10 to 12 kilometers🚴♀️ per hour in really steep climbs⛰️🔝 for an approximate time of 45-50 minutes🕓, where I had to perform them in the position of the dancer🚵♀️💃, that is, standing on the bicycle in order to develop strength and resistance🦵🔥💪, today I will share with you a little of that day and my experience.
I hope that today you can take something from here for you, a hug.
...
This training was done on May📆 10 in the company of my friend George🤝, who is president of the cycling🚲 team to which I belong, we do it in the Palmarito urbanization via el Castaño🛣️⛰️ (Maracay, Aragua🇻🇪);
Antes de comenzar el entrenamiento recorrimos todo un plano🛣️, exactamente unos 12 kilómetros a un ritmo promedio de 25-27 kilómetros por hora🏎️🕓 para calentar los músculos para la subida.
Before starting the training we traveled a whole plane🛣️, exactly 12 kilometers at an average pace of 25-27 kilometers per hour🏎️🕓 to warm up the muscles for the climb.
The training of that occasion was about enhancing 5 series of climb🔝⛰️ in dancer💃 by this circuit of Palmarito with strong inclinations at a controlled speed of 10-12 kilometers🚴♀️🔥 ;
Ya que esto produce una gran resistencia y fuerza en las piernas🦵, porque hacer plano cualquiera puede pero escalar⛰️ es lo que diferencia al verdadero ciclista🚲.
Since this produces great resistance and strength in the legs🦵, because doing flat anyone can but climbing⛰️ is what differentiates the true cyclist🚲.
To improve performance it is necessary to do this at least once a week📆 and alter it with flat starts of at least 80 kilometers🛣️ (for a good workout);
O en su defecto se pueden realizar entrenamientos de rotación (es decir poner la bici en los cambios más suaves) y viajar así por al menos dos horas a una velocidad de 25-30 kilómetros🔥🚲.
Or failing that, you can perform rotation training (that is, put the bike in the smoothest changes) and travel like this for at least two hours at a speed of 25-30 kilometers🔥🚲.
This last workout can greatly help cardiopulmonary🥵 endurance and complements perfectly with the strength performed in the mountain🦵💪;
Luego de terminar mis series con éxito junto con mi amigo George decidimos hacer una parada para tomar una cerveza🍻 y allí nos encontramos con otra amiga🤗, fue un entrenamiento bastante productivo y ameno la verdad.
After finishing my series successfully together with my friend George we decided to make a stop for a beer🍻 and there we met another friend, it🤗 was a quite productive and enjoyable training the truth.
With the Strava📲 app I was able to record my sports performance for this occasion;
Y gracias a esta pude observar que mejore mucho algunos de mis tiempos personales👀💯.
And thanks to this I could observe that some of my personal👀💯 times improve a lot.
I am very excited to see when I improve as an athlete as it motivates me to continue giving my🚴♀️💃🔥 best ;
Aunque últimamente no he tenido mucho tiempo de entrenar sigo buscando la manera de salir en mi bici aunque sea una hora⏳, ya que todo suma (y eso no lo debemos olvidar).
Although lately I have not had much time to train I am still looking for a way to go out on my bike even if it is an hour⏳, since everything adds up (and we must not forget that).
📍🤝🕓🏎️⛰️🛣️📆🚲🥵🦵💪🍻🤗📲💯🔥
In addition we must always have time for everything that does us good and makes us happy.
It is always important to resume the sport or never leave it, because a little training always helps us feel better.
📍🤝🕓🏎️⛰️🛣️📆🚲🥵🦵💪🍻🤗📲💯🔥
Remember to drink water and continue with your routines even if they are difficult the first few days😅. With this I bid farewell once again here for you @Carlitazulay.
These photos were taken and edited with my Redmi Note pro 9 phone📸
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