Proposal for integration
Giro Stages of jogging in Chianti Rufina.
PERIOD PRIOR TO THE RACE
(30 days prior to departure):
Power: in the four days preceding the race to increase the population of
carbohydrates to maximize the rate of muscle glycogen present.
every evening throughout the month before the race, take 2 bags of
Ramtec in 500 cc of water, the evening before going to bed,
promote muscle regeneration.
PLANNING EVENTS
Important: The following is a proposal for a management game.
Every decision must be made in accordance with the athlete, the coach and
may be susceptible to change.
September 26 Pelago (6km)
"I consider it a path quite nervous, after starting in
plain there are a series of ups and downs with sharp bends. It is structured around
in the streets of the town and the center of Pelago, classic street circuit.
fast paced but muscular. "
1 • 1 bag of Dynamic Pre race in 250cc of water about 30 minutes before you start the race
• 1 bag of 250 cc of water recovery in about 20-30 minutes after the race
September 27 Cronoscalata Marino al Prato (1.9 km)
"Start immediately uphill gradient that affects just 7-8%
then have a small breath, then up in the middle after the first km
that reaches the 12%. Then again slightly uphill 4 5% and then a final straight
completely flat about 200 meters, where you need fresh legs for the final sprint
. "
• 1 bag of Dynamic Pre race in 250cc of water about 30 minutes before the
• 1 start riscaldamento2
Energy Fast 5-6 minutes before the (optional) • 1 envelope
Recovery in 250cc of water 20-30 minutes after the race
1 comments on technical milestones circuit by Luca Panichi
2 The heating of a race of this kind must be long enough and well
articulating avoid the occurrence of muscle problems. September 28
Rufina - Pomino (10.150 km)
"Departure from the central square of Piazza Umberto 1 Rufina. The race winds
the road up to 2 km with flat stretches with short salt and
go down, then take the fork that leads to Pomino the climb begins. Before
part with slopes 5 6 7%, but the central part in Castiglione
10% slope for all of this 6 km. Then breath in and flat stretch
Falgano location, and then up the last 2 km with arrival uphill. Race
especially difficult and conditioned by the heat ... that would make it even more difficult
"
• 1 bag of pre Endurance race in 250cc of water about 30 minutes before the race
• water or Performance Sete (1 bst water bottle in 500cc) from
sip regularly every 10-15 minutes during the race •
a quick energy boost to Falgano (optional) • 1 envelope
Recovery in 250cc of water 20-30 minutes after the race
RECOVERY AFTER RACE
has significant weight, after a round stage of this kind,
control the supply of the following days to make a
optimal muscle recovery. In the next dinner need to reinstate the race
carbohydrates lost and then you will have to follow a diet similar to that
pre-race, while the following day will be
diet can make a recovery with a greater fraction
protein. A proposal to this food diet is one that follows
:
BREAKFAST - 1 orange juice or a fruit juice;
- 40/50 g cereal (recommended integrals)
- 1 cup milk or 1 cup of yogurt
- 2 / 3 slices white bread or toast with jam or honey
SNACK - 1
ripe fruit - a tea or coffee
LUNCH - 100 g pasta with tomato sauce or oil and Parmesan or
pesto
- 200 g of legumes (beans, chickpeas) with oily fish (tuna, anchovies
...)
- 70 g of bread
SNACK - 1 / 2 fruit / i mature / or the dried fruit (prunes, raisins ,
apricots, figs ...)
DINNER - 100 g pasta / rice or a barley soup / beans / chickpeas
- 100 g of white meat or fish;
- 50 g or 100 g parmesan or grana of sliced \u200b\u200bmeats (prosciutto ham
)
- salad vegetables (tomatoes, carrots ...).
in place of meat and fish for dinner:
- ham and cheese no more than 2 times a week
- eggs 2 times a week
and 'good practice to take a few grams of yeast and some
tablespoon of honey every day.
DISCLAIMER: Any information provided, in particular, nutritional information and diet
indicated, ARE NOT a medical advice and are not meant to substitute for
it. The content of the document is purely informative.
The information contained on this site is aimed at people age and in good general health
; for a medical consultation and a personalized nutritional program,
recommended for anyone who wants to play sports like racing, you should contact your
sports doctor you trust. Dr. Virgil
Ottaviani
Food Chemistry
Staff
Sport Ethic _______________________
