Newsgroup: it.sport.nuoto
Titolo: WO-ATx800 4.2

Ieri ho messo in pratica le varie critiche della scorsa settimana... Siate 
pure spietati, come vedete cerco di essere ricettivo.
500 risc
5x100 mx a 2'10''
10x50 a 50''
200 in progressione (2'52'')
3x200 C1 a 8' (2'42'' - 2'45'' - 2'46'')
5x100 a 1'50'' passo 1'45'' recupero attivo
8x50 (25 C3 da fuori + 25 do rec)
200 bolle
3400 m
Di 200 ne volevo fare 4, ma dopo la terza ero psicologicamente devastato. La 
maggiore intensità rispetto alla volta scorsa l'ho sentita tutta, dopo 
l'allenamento non ho mangiato per 3 ore e non avevo ancora fame, effetti 
collaterali dell'acido lattico. Per fare bene questi allenamenti ci vuole 
una preparazione psicologica non indifferente. 8' di recupero sono tanti, a 
me viene freddo, bisognerebbe uscire e asciugarsi, e poi tornare in acqua 
per la rip successiva. Però ci vogliono tutti.
Andrea Tibaldi
www.cibo360.it

 vogliono tutti.
2 cose:
- non ti converrebbe fare un po' di recupero attivo in quei 8 minuti?
- tirate così brutali partendo a "freddo" non rischiano di farti prendere 
qualche accidente muscolare?
Kalì.

 raffreddarsi troppo?!?!
No, però ti riporto il paragrafo seguente che confronta recupero attivo e 
passivo.
Kalì.
-----------------------------
Active Versus Passive Recovery
Athletes should always swim easy between lactate tolerance repeats unless 
the send-off time is too short to allow them to do so. When that happens 
they should organize longer sets of repeats into shorter sets with a 
recovery swim after each short set. Several studies have shown that swimmers 
can remove more lactic acid from their muscles in a shorter time when they 
continue to exercise moderately during the rest period between efforts as 
compared with being inactive during the recovery period (Belcastro and Bonen 
1975; Bond et al. 1987; Davies, Knibbs, and Musgrove 1970; Hermansen 1981; 
Hermansen and Stensvold 1972). Moving about at a moderate pace during the 
recovery period has been termed an active recovery
procedure, and remaining inactive is known as passive recovery. Belcastro 
and Bonen (1975) compared a group of runners who jogged during the recovery 
period with a group who simply lay down or sat beside the track during the 
same period. The recovery rate among those who used the active recovery 
procedure was 100% greater at 5 min and 400% greater at 20 min.
In another study contrasting active and passive methods (Hermansen 1981), 
the subjects in the passive recovery group sat quietly after a series of 
exercise bouts to exhaustion.
Members of the active recovery group continued to run easily at a rate 
requiring 50% to 60% effort. The passive recovery group required 
approximately twice as long to remove the same amount of lactate from their 
blood as the active recovery group did.
Light exercise is superior to simply resting during recovery periods because 
it maintains a faster rate of blood flow, which removes more lactic acid 
from muscles in less time. The effort during recovery should be moderate. At 
very low levels of effort, the rate of removal will be slower than optimum, 
thus impeding recovery. On the other hand, a recovery effort that is too 
strenuous will produce additional lactic acid and delay the recovery 
process.
Several studies have attempted to identify the best mode of exercise to use 
during recovery and the proper intensity of effort for active recovery. 
Regarding the mode of exercise, one study clearly showed that swimmers 
recover faster by swimming during recovery rather than performing some other 
nonspecific exercise (Krukau, Volker, and Leisen 1987). Easy swimming during 
the recovery period brought blood lactate back to half its resting level in 
approximately 6 min after a fast 200 time trial. The time needed to produce 
the same response was 13 min when the swimmers used easy cycling as their 
mode of active recovery.
As far as intensity is concerned, Hermansen and Stensvold (1972), among 
others, have shown that work performed at efforts between 50% and 70% of 
VO2max results in more rapid recovery than exercise that was less or more 
strenuous. Of course, swimmers do not gain much from learning that optimum 
rates of effort for active recovery are a particular percentages of maximum 
oxygen consumption. For this reason, Cazorla and coworkers (1983) identified 
the rates in more practical terms. They reported that swimmers recovered 
more than twice as fast by swimming at 60% to 75% of their maximum speed for 
100 m. Another interesting aspect of this study was that the swimmers 
recovered just as quickly when they chose their own
pace for recovery swimming. Apparently, athletes can intuitively identify 
the proper
recovery effort. Left to their own devices, they select speeds adequate for 
this purpose.

 approximately 6 min
Io ricordavo 20
-- 
Happiness happens