Novo Macrociclo de Treinamento de Corrida
Autor: Reginaldo Reis | Publicado: 2013-07-25T22:49:00-04:00

Olá amigos, após sete dias de descanso aproveitando o nascimento de meu filhinho, Théo Regis, retorno para a rotina diária de treinos.&nbsp;Inicio, neste segundo semestre, o segundo macrociclo de treinamento de corrida. Serão mais 24 semanas de treinos diários, com volumes e intensidades dosados de acordo com o atual nível de condicionamento.Uma das dúvidas que tinha ao montar meu programa de treinamento era o valor do volume que deveria usar nos meus treinos, ou seja, quais distâncias ou tempos mínimos e máximos que deveria aplicar durante os seis meses. Bem, fiz algumas pesquisas em três livros que comprei que trata sobre a periodização do treinamento desportivo. Livros estes que li nos sete dias que fiquei em casa curtindo meu filhinho recém-chegado da maternidade.Descobri coisas interessantes sobre como aplicar o volume de treinamento que variam de acordo com alguns fatores como nível de condicionamento do atleta e do nível de competição. Por exemplo, no livro Treinamento Desportivo - Do Ortodoxo ao Contemporâneo de Armando Forteza De La Ros e Emerson Ramirez Farto da Phorte Editora, nos mostra um quadro comparativo do volume de treinamento de um corredor de fundo de alto nível, o que não é meu caso, pois sou apenas um amante da corrida que busca melhorar a performance dentro das minhas possibilidades e capacidades. Veja os quadros abaixo:
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      Volume   de treino de acordo com o tipo de evento  
      Melhores corredores do mundo      1000 horas de treinamento anual  
      Eventos Internacionais      800 horas de treinamento anual  
      Eventos Nacionais      600 horas de treinamento anual  
      Eventos Regionais      400 horas de treinamento anual  
&nbsp;
No quadro acima percebi que o meu volume de treinamento não poderia passar de 400 horas anual, pois os eventos que participo são locais e visam apenas o aumento gradativo da minha performance.<!--[if gte mso 9]>     Normal   0         21         false   false   false      PT-BR   X-NONE   X-NONE                                                     MicrosoftInternetExplorer4                                                   <![endif]-->

&nbsp;
      Parâmetros máximos de   treinamento dos atletas de alto nível (homens) na etapa da realização máxima   das possibilidades individuais  
      Modalidade Esportiva      Parâmetros      Para um microciclo de uma   semana      Para um ano  
      Corrida de Fundo      Tempo de trabalho em horas      30– 35 horas      1200 – 1300 horas  
      Volume de trabalho em km      360 – 340 km      8500 – 9500 km  
      N° de dias de trabalho      6 – 7 dias      320 – 340 dias  
      N° de sessões de treinamento      12 – 18 sessões      550 – 600 sessões  


&nbsp;  










&nbsp;Neste quadro acima, podemos ter a noção exata de o que é ser atleta fundista de alto nível. Um atleta assim treina até 340 dias por ano, 1300 horas de trabalho, 9500 km de distância e até 600 sessões de treinamento. Ou seja, quem deseja atingir esse nível deverá aproveitar a juventude para se dedicar com disciplina ao esporte.&nbsp;
A proposta de volume que planejei para mim no período de base é a seguinte:
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 <![endif]-->  
      
      PERÍODO DE BASE  
      Semanas      1      2      3      4      5      6  
      Início Semana      21/7      28/7      4/8      11/8      18/8      25/8  
      Provas      &nbsp;-      &nbsp;-      -       &nbsp;-      -       25/8  
      Volume Total      480’      540’      600’      660’      720’      780’  
      Volume Diário      60’      68'      75’      83’      90’      98’  
      Longão      120’      135’      150’      165’      180’      195’  

Pois bem, durante essas seis semanas as corridas serão realizadas em ritmo fácil diariamente com uma corrida longa no fim de semana. Após esse período de base na fase qualitativa inicial o volume total será reduzido em 30% em relação ao período anterior e aumentará gradativamente (10% por semana) durantes as seis semanas da referida fase.
No Período de Base algumas sessões serão realizadas duas vezes ao dia com acréscimo de atividade de musculação, pista de circuito, ciclismo e exercícios de flexibilidade.

Finalmente lembro que o período de base tem como objetivo:

- Aumento do metabolismo aeróbio, especialmente pela oxidação das gorduras;
- Diminuição da frequência cardíaca em esforço e repouso (economia do trabalho cardíaco)ç
- Melhora da circulação periférica;
- Desenvolvimento vagotônico (diminuição do peso e aumento do metabolismo); e
- Preparar&nbsp; o atleta para cargas mais intensas nas fases posteriores.

Logo abaixo, disponibilizo o meu treinamento de hoje.

Corrida Leve por SgtReis no Garmin Connect - Detalhes