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Porto a Lagos de bicicleta

Aqui neste link está descrito uma passeio de férias junto ao mar desde o Porto até Lagos.

Quem sabe mais tarde...

base branch 13/18. 5 to go.

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BPM training - by Sally Edwards in www.howtobefit.com

Base Branch 4-6 weeks

Aim for three 30-minute workouts a week with about 10 minutes in Zone 1, Zone 2, Zone 3.

Your ambient and your resting heart rate and blood pressure will drop and you'll see your body change as you develop your ability to do continuous exercise time
 

Endurance branch 4-6 weeks

Aim for five 30-minute sessions a week. For each workout, spend 5 minutes in Zone 1, 10 minutes in Zone 2 and 15 minutes in Zone 3.

Your body can now carry more oxygen to your muscles and break into your fat storage cells to burn fat calories as it adapts to it's new workload. You'll find yourself going the same distance at a lower heart rate
 

Strength Branch - stay on this branch for maintenance of a healthy, all-around fit lifestyle

Perform four or five training sessions of 30-40 minutes each week divided as follows: Zone 1, 5 minutes; Zone 2, 10 minutes; Zone 3, 20 minutes; Zone 4, 5 minutes.

The next three branches are for those who seek to become high performance athletes…

                              

Cross-train while in each of these zones. This means varying the demands on your body by walking one day, for example, biking the next, and swimming another

                              

by ultra athlete Sally Edwards

base branch 10/18. 8 to go.

base branch 9/18. 9 to go.

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