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Power point spinning sport natural
1.
2.
ONDERWERPEN - Houding op de
fiets - 5 soorten lessen van spinning - Hartslag training - Rondvraag
3.
FIETSINSTELLING 2. Zadel voor
/ achter 1. Zadelhoogte 3. Stuurhoogte
4.
ZADELHOOGTE Heup Check Hiel Check
5.
POSITIE ZADEL VOOR/ACHTER • 3
uur positie • Lijn de knieschijf uit op de bal van de voet De knie is hier te ver naar voor gepositioneerd.
6.
STUURHOOGTE • Comfort • Kan
op gelijke hoogte met het zadel ingesteld worden • Mag hoger indien nodig ( Alg. rugklachten )
7.
HANDPOSITIES Handpositie 1 Handpositie 2 Handpositie3
8.
FORM RIDE OVERZICHT • • • • • Zittend
Vlak Staand Vlak Jumps Zittende Klim Staande Klim • Jumps on a Hill • Running met weerstand • Sprints • Sprints on a Hill
9.
ENERGY ZONES • • • • • Recovery: Endurance: Strength: Interval: Race Day: 50–65%
Hartslag 65–75% Hartslag 75–85% Hartslag 65–92% Hartslag 80–92% Hartslag ™
10.
RECOVERY ENERGY ZONE • 50-65%
Hartslag • Belangrijke zone maar helaas vaak verwaarloosd • Zittend vlak • Ontspanning ™
11.
ENDURANCE ENERGY ZONE • 65-75%
Hartslag • 80% OK indien niet buitenadem • Lange duur training ™
12.
STRENGTH ENERGY ZONE • 75-85%
Hartslag • Spier ( Kracht ) uithoudingsvermogen • Heuvel/bergtraining • Vermoeiend ™
13.
INTERVAL ENERGY ZONE • 65-92%
Hartslag • Verbetert de hersteltijd • Conditie verbetering ™
14.
RACE DAY ENERGY ZONE • • • • 80-92%
Hartslag Vooruitgang meten Conditie en doorzetting Enkel voor goed getrainde deelnemers ™
15.
HARTSLAG TRAINING 65 %
- Warming up ( Niet buiten adem ) 75 % - Omslag punt ( Zwaarder ademen ) 85 % - Kracht lichaam ( Hijgende ademhaling ) 92 % - Verzuring ( Buiten adem ) Exacte hartslag training via emailadres
16.
Achtergrond informatie over
spinning @ https://www.facebook.com/JJCyclingExperience Aankondigingen Evenementen Foto’s diverse sportscholen Nuttige alg. informatie over spinning
17.
RONDVRAAG - Houding op
de fiets - 5 soorten lessen van spinning - Hartslag training
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