tag:blogger.com,1999:blog-53961615023602812692024-03-21T15:54:40.624-07:00Coach Mattia MichelusiRaccolta di esperienze e conoscenze personali riguardo l'allenamento e la scienza applicata allo sport, in particolare ciclismo.Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.comBlogger87125tag:blogger.com,1999:blog-5396161502360281269.post-10067558781691254012021-07-14T01:24:00.001-07:002022-03-31T01:29:06.370-07:00Tour de France 2021 - Briefing before the stage.<p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoDSu7t5KnjpJRsA0AOJ9olutvIHEFiZX6Ot-FyKURbTU9DI0kRg-vnNcihqfh-miGmjEozyNAcySjHFjq0dxx5iYuWFuVf-WhcYCx8w-n_HEOw7BsHt1YZHICHi-KsplIOJAFudHiLhZttKR_vwCzSGoK_42X8GmaZ-O-4m9P1-3cz25ZWuzOfn4Syw/s2048/prestagemeetingstage2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1280" data-original-width="2048" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoDSu7t5KnjpJRsA0AOJ9olutvIHEFiZX6Ot-FyKURbTU9DI0kRg-vnNcihqfh-miGmjEozyNAcySjHFjq0dxx5iYuWFuVf-WhcYCx8w-n_HEOw7BsHt1YZHICHi-KsplIOJAFudHiLhZttKR_vwCzSGoK_42X8GmaZ-O-4m9P1-3cz25ZWuzOfn4Syw/w640-h400/prestagemeetingstage2.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo credits: Luke Pallett<br /></td></tr></tbody></table><br /></p><p>Tour de France 2021 - Briefing before the stage.</p>Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-73555684150467540272021-01-13T01:29:00.001-08:002022-03-31T01:33:54.374-07:00January Training Camp with Team Qhubeka Assos<p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsJwLAcJzywqkYBmPW7qjOCv832E8N8r418cr-bfaSRQBlPtzWrqAp6xOajlwLrBqB7RZCwIw4pE07NkWNu7sQOsP2wgVegwl3VibixDeEBcL_cwCTyk3f1CiL9MNLIWJFCrIxe-JRP6glwtRTOJi7rSbTQeF1rAYQ1OoxewT4xckRAGGCeEsgHxGk5A/s2048/c4ee1ab2bce125bd1d6037c81fc9079b.JPEG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1365" data-original-width="2048" height="427" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsJwLAcJzywqkYBmPW7qjOCv832E8N8r418cr-bfaSRQBlPtzWrqAp6xOajlwLrBqB7RZCwIw4pE07NkWNu7sQOsP2wgVegwl3VibixDeEBcL_cwCTyk3f1CiL9MNLIWJFCrIxe-JRP6glwtRTOJi7rSbTQeF1rAYQ1OoxewT4xckRAGGCeEsgHxGk5A/w640-h427/c4ee1ab2bce125bd1d6037c81fc9079b.JPEG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo credits: Phil Gale</td></tr></tbody></table><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF27fiLht6UYaHDSFR9Ha2Tr4PP-n3MtRN2QQ6h2xxRpQNSx_WjM840Vs_S6q_yZuOVoI3YhzCZilnq4fX172lCPJj9qT37lCNGgFEECBybRPRDvsQi8KaJ_Mvej8WzZmV0gSUegoUwzbkECVKgoyc_enawBuoi0SUh4rCkJdvZLd1sFog4r_LlFv-SQ/s2048/50f2fa98e707ae31cd068c005b692b3f.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF27fiLht6UYaHDSFR9Ha2Tr4PP-n3MtRN2QQ6h2xxRpQNSx_WjM840Vs_S6q_yZuOVoI3YhzCZilnq4fX172lCPJj9qT37lCNGgFEECBybRPRDvsQi8KaJ_Mvej8WzZmV0gSUegoUwzbkECVKgoyc_enawBuoi0SUh4rCkJdvZLd1sFog4r_LlFv-SQ/w640-h426/50f2fa98e707ae31cd068c005b692b3f.jpeg" width="640" /></a></div><br /><p><br /></p>Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-51890405837548904692020-09-02T01:37:00.001-07:002022-03-31T01:44:07.541-07:00Tour de France 2020<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3h1n9K21aM6gERGIpC8tC5TdYSg2TZYvD6wvrJz7SqVuWjfYuHPWpKlGLWmrjhAp0k5fCsRawkWfM_xF5NedVMz6N4ICNeiiKGFFMQddF_e1Az-ZrdF5vWTZk6tgvBXfmTA1zuQar429nhrxRn-Adi9lPilC_jB349cjQPR8gVeNfnyV1YT8lF80bew/s4032/IMG_5352.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3h1n9K21aM6gERGIpC8tC5TdYSg2TZYvD6wvrJz7SqVuWjfYuHPWpKlGLWmrjhAp0k5fCsRawkWfM_xF5NedVMz6N4ICNeiiKGFFMQddF_e1Az-ZrdF5vWTZk6tgvBXfmTA1zuQar429nhrxRn-Adi9lPilC_jB349cjQPR8gVeNfnyV1YT8lF80bew/w640-h480/IMG_5352.HEIC" width="640" /></a></div><p> </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi681ICzMFVZCKnRe5xLTVEyXQeTHQ6rdz1RjRXa34Pl81PsmSFbDM5FU95p18hkMMX-IdET-KFz6LkIGVq1xfhfsDJAfoFDe28P6dyxNTYFG8XN8Nc8sr_qZeT4bcYNz6t2BYHjHr4NWIqJV05ZgQR3O944dVkowTDB5ctHZ4VtDxRjqxvFpgXecxuWA/s2048/IMG_5002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1618" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi681ICzMFVZCKnRe5xLTVEyXQeTHQ6rdz1RjRXa34Pl81PsmSFbDM5FU95p18hkMMX-IdET-KFz6LkIGVq1xfhfsDJAfoFDe28P6dyxNTYFG8XN8Nc8sr_qZeT4bcYNz6t2BYHjHr4NWIqJV05ZgQR3O944dVkowTDB5ctHZ4VtDxRjqxvFpgXecxuWA/w506-h640/IMG_5002.JPG" width="506" /></a></div><p></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuklLE6pBWd-jiDwJhfc1BSJ6zxd7bXMrTj-tFOn2JTMiS8oFcilKRcCuTv7zp00fN4LjROUDoQGbspqFh5yFfifT4g4gUWRdiej5yXM3qacf3IS8oCTUUrkQAtFTkiVkaP6TqcBx48acrtZGn2tGJPcxIPJUmJkdJ1yMg2UMBc2Mesq5_LXXqk4Gk0A/s1024/468236fa-c97c-4f74-ab55-bffa028a6f7c.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="768" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuklLE6pBWd-jiDwJhfc1BSJ6zxd7bXMrTj-tFOn2JTMiS8oFcilKRcCuTv7zp00fN4LjROUDoQGbspqFh5yFfifT4g4gUWRdiej5yXM3qacf3IS8oCTUUrkQAtFTkiVkaP6TqcBx48acrtZGn2tGJPcxIPJUmJkdJ1yMg2UMBc2Mesq5_LXXqk4Gk0A/w480-h640/468236fa-c97c-4f74-ab55-bffa028a6f7c.JPG" width="480" /></a></div><br /><p><br /></p>Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-76464700147259816742019-05-06T01:45:00.001-07:002022-03-31T01:48:25.756-07:00Giro d'Italia 2019<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_HJN7cy7HUkQROdGhJTt74z6wC2TdFhRcP-n6e030ft93nu6MxOoMCHg1y42MLg62kbVhlios6d4Xoo0LNX-Yhc5KncbaaSnYkJBRDu_hIMWTLY3lSDh23pu8-gXn7QUeRcS4DnVEMJ9K2zZrTWLPq9giiQ8IzFyNKNYOJDRuOjDQ5oqdGr6HJDEn8w/s2048/0558c0af1baa928f1f14d0e227b1fd67.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_HJN7cy7HUkQROdGhJTt74z6wC2TdFhRcP-n6e030ft93nu6MxOoMCHg1y42MLg62kbVhlios6d4Xoo0LNX-Yhc5KncbaaSnYkJBRDu_hIMWTLY3lSDh23pu8-gXn7QUeRcS4DnVEMJ9K2zZrTWLPq9giiQ8IzFyNKNYOJDRuOjDQ5oqdGr6HJDEn8w/w640-h426/0558c0af1baa928f1f14d0e227b1fd67.jpg" width="640" /></a></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh28O6CcfhBlZ7-sxXwzWiTR7rAsnEf7WJC3hgfyS_Eq1FmMeoMZ-DVQrO60ZpoRoqHJrx7iJuYNc1ReGKR3H_z7QhzvDgHSEYf-YgxxnJMHopLCHtsWoneet6o0lpmGLBqhCkxdoGTDuiHvC3Opg4qNkF3ewPo20ud57vXAiE_22SlfjKrPozb0noFrw/s1440/59979426_10219293074824274_6546232785688854528_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1440" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh28O6CcfhBlZ7-sxXwzWiTR7rAsnEf7WJC3hgfyS_Eq1FmMeoMZ-DVQrO60ZpoRoqHJrx7iJuYNc1ReGKR3H_z7QhzvDgHSEYf-YgxxnJMHopLCHtsWoneet6o0lpmGLBqhCkxdoGTDuiHvC3Opg4qNkF3ewPo20ud57vXAiE_22SlfjKrPozb0noFrw/w640-h480/59979426_10219293074824274_6546232785688854528_o.jpg" width="640" /></a></div><br /><p><br /></p><p><br /></p>Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-9579969979314791212018-02-08T22:00:00.000-08:002018-02-11T01:44:30.761-08:00Victory for Mark Cavendish - Stage 3 Dubai TourFirst 2018 victory for <b>Mark Cavendish</b> and <b>Team Dimension Data</b> at Stage 3 of <b>Dubai Tour</b>!<br />
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Well done Mark, well done Team Dimension Data! 🖐🏻<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1LtbzX-s9aXhFsZYgUckoHoVCXElm4zf9LyiL3wf36Ggr2n74VQVbvJJAmAYNBBz4HL4QBogEc78QPV42ttfPDGJ9MbbgT7NzS-WOskizfCb4dD-mbwq_JN_fi_7H6l_ucdx9G91BUiF4/s1600/Cav+victory.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="499" data-original-width="750" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1LtbzX-s9aXhFsZYgUckoHoVCXElm4zf9LyiL3wf36Ggr2n74VQVbvJJAmAYNBBz4HL4QBogEc78QPV42ttfPDGJ9MbbgT7NzS-WOskizfCb4dD-mbwq_JN_fi_7H6l_ucdx9G91BUiF4/s640/Cav+victory.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo Stiehl Photography (from africasteam.com )</td></tr>
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Here his comment from <a href="http://africasteam.com/2018/02/08/dubai-tour-3-mark-cavendish-produces-magnificent-sprint-for-stage-victory/" target="_blank">africasteam.com</a> :<br />
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<b>Mark Cavendish:</b><i> I am really happy with the win and with how the team rode today. We had a plan to be in the front at the roundabout at 3km to go, that was our first finish-line. That was good, we had a full African leadout into it, the lads were wicked. It was Bernie, Renshaw and I in the last 3km before I had to do my own thing in the final. I was lucky that Nacer let me in, in the last couple of hundred meters. After yesterday I realised I can’t really match Elia in a drag race, so I had to leave it late and wait until he passed his peak in the sprint. I then used the slingshot to pass. I am happy with that and with how the Dubai Tour has gone. I’m just a bit disappointed now that I sat up in the sprint yesterday. I let my team down because technically I could’ve been in the leader’s jersey now if I finished second and got the time bonus. I can only apologize to my team for that and make up for it on the other days going forward. </i></div>
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Full article here: <a href="http://africasteam.com/2018/02/08/dubai-tour-3-mark-cavendish-produces-magnificent-sprint-for-stage-victory/" target="_blank">africasteam.com</a><br />
<br />Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com2tag:blogger.com,1999:blog-5396161502360281269.post-26996369413565370052018-01-21T10:28:00.003-08:002018-01-21T10:28:42.406-08:00Great team performance at the Tour Down Under 2018Great team performance at the Tour Down Under with the 3rd place overall for Tom Slagter and the KOM Jersey for Nicholas Dlamini!<br />
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Great team performance!<br />
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Great start of this 2018 season! <img alt="" class="img" height="16" role="presentation" src="https://static.xx.fbcdn.net/images/emoji.php/v9/ffe/2/16/1f590_1f3fb.png" style="border: 0px; color: #1d2129; font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; font-size: 14px; vertical-align: -3px;" width="16" /><br /><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfoLy7nqbGka42K5ifsTXWED9FrEO-OGgowCNwwWoqaxYuhWh5ArrBGKGhLCjIRkz-BTGJHV0QEz5hH8aUSIF26h4ZuEg593FYcQcscXVZA6gIotINbnictLz9NFZ9Dj8nJMvQpbZvdRiY/s1600/Tom_TDU_6_Stiehl.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="499" data-original-width="749" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfoLy7nqbGka42K5ifsTXWED9FrEO-OGgowCNwwWoqaxYuhWh5ArrBGKGhLCjIRkz-BTGJHV0QEz5hH8aUSIF26h4ZuEg593FYcQcscXVZA6gIotINbnictLz9NFZ9Dj8nJMvQpbZvdRiY/s640/Tom_TDU_6_Stiehl.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tom Slagter 3rd overall GC (Photo Stiehl)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTYIyGJYNYiJcL6gR2Ps-It_jnT1RMSeXijgwaklJ5ltlHSKtXZk1VXGdAzsMg9zRA9Fhs_9cjp7-D4_TKSSLH7uNL-aoE4gcQOX1lw_7nueNHFZL9ekARB68eubzvfq9gZGcqzIHxm3K4/s1600/Nic-Dlamini_TDU_6_Stiehl.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="499" data-original-width="749" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTYIyGJYNYiJcL6gR2Ps-It_jnT1RMSeXijgwaklJ5ltlHSKtXZk1VXGdAzsMg9zRA9Fhs_9cjp7-D4_TKSSLH7uNL-aoE4gcQOX1lw_7nueNHFZL9ekARB68eubzvfq9gZGcqzIHxm3K4/s640/Nic-Dlamini_TDU_6_Stiehl.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nicholas Dlamini winner of the KOM jersey (Photo Stiehl)</td></tr>
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Here the top 10 General Classification from procyclingstats.com :<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqXDLpNdRVT2tXMw7lXCcD2-e9FtO8N7s-5pAsqm8Bpn0SEvGFTNrASDPziYtmDFb-EKqdVUGUPxU6uf2WymqgLNR31t78qGn3Fi9_6sIaxRNnBhdAWi5nNUbKCxzZMNlqeYeZjNakI0aU/s1600/Screenshot+2018-01-21+19.26.31.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="510" data-original-width="968" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqXDLpNdRVT2tXMw7lXCcD2-e9FtO8N7s-5pAsqm8Bpn0SEvGFTNrASDPziYtmDFb-EKqdVUGUPxU6uf2WymqgLNR31t78qGn3Fi9_6sIaxRNnBhdAWi5nNUbKCxzZMNlqeYeZjNakI0aU/s400/Screenshot+2018-01-21+19.26.31.png" width="400" /></a></div>
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More info click here: <a href="http://africasteam.com/2018/01/21/tour-down-under-6-slagter-finishes-3rd-and-dlamini-wins-king-of-the-mountains/" target="_blank">africasteam.com</a><br />
<br />Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com1tag:blogger.com,1999:blog-5396161502360281269.post-18639879617504641682018-01-19T10:48:00.000-08:002018-01-21T10:50:58.578-08:00Team Dimension Data training camp in CalpeJanuary Training Camp in Calpe with Team Dimension Data concluded! ✅<br />
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It has been a busy week with a good block of training, aero track tests and beautiful weather conditions! <img alt="" class="img" height="16" role="presentation" src="https://static.xx.fbcdn.net/images/emoji.php/v9/ffe/2/16/1f590_1f3fb.png" width="16" /><br />
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Video TT training click here: <a href="https://www.facebook.com/TeamDiData/videos/1228808800586799/" target="_blank">video TT training</a><br />
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More info click here: <a href="http://africasteam.com/2018/01/19/successful-calpe-camp-concludes/" target="_blank">africasteam.com</a><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXnaBnKsLR8WlU55aNgKLGZKdSxPcEpROqnPlLqCPm4JdJM_aaP49KmmbKSi-S0NKD6E9zhbFIwE4lhBIlugojiEBL0emru2qz_U3gROjJUEeCzC-mMYgF7bY5veQILOytlwUtPKKXPWjV/s1600/brefing.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="616" data-original-width="960" height="410" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXnaBnKsLR8WlU55aNgKLGZKdSxPcEpROqnPlLqCPm4JdJM_aaP49KmmbKSi-S0NKD6E9zhbFIwE4lhBIlugojiEBL0emru2qz_U3gROjJUEeCzC-mMYgF7bY5veQILOytlwUtPKKXPWjV/s640/brefing.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Briefing before a 5h training</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSKH8KexX4WN0liF6G8XubTJ6RqMy1oS6sRojlqus47YFehzzclkFYVQskQTBOKZHgLqCYRThThxaPYEueH1EBSajxrJ3JGATlKu3DsqUd1rTxlWE9sg_2JbXE2e7V7ToySXTQpT9he4yM/s1600/core+calpe.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="728" data-original-width="1024" height="454" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSKH8KexX4WN0liF6G8XubTJ6RqMy1oS6sRojlqus47YFehzzclkFYVQskQTBOKZHgLqCYRThThxaPYEueH1EBSajxrJ3JGATlKu3DsqUd1rTxlWE9sg_2JbXE2e7V7ToySXTQpT9he4yM/s640/core+calpe.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Core session before the training</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Aero track test in Valencia Velodrome</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Time Trail training</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Perfect weather in Calpe for a good training! (Photo Scott Mitchell)</td></tr>
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<i><b>Mattia Michelusi </b></i>Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-36763503671660216082018-01-02T05:45:00.000-08:002018-01-08T05:48:29.240-08:00Team Dimension Data 2018A new journey has just started with a new jersey and new dreams but always the same purpose with Team Dimension Data and Qhubeka 🖐🏻<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIKGV9oD-KWs26PT5gO6xdvsl7RNbELiCxk2_IKZHIgfsQTIBg9-8hCb7q7dvDSV3FZdOtkbyc-lbo8onZqGmerzrmocStbnOdd1_x6sc9FtKmas-vli80xnSUf238k_iQElQ1ezCcU_Mc/s1600/FullTeamDiData20171118_-001.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="800" data-original-width="1200" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIKGV9oD-KWs26PT5gO6xdvsl7RNbELiCxk2_IKZHIgfsQTIBg9-8hCb7q7dvDSV3FZdOtkbyc-lbo8onZqGmerzrmocStbnOdd1_x6sc9FtKmas-vli80xnSUf238k_iQElQ1ezCcU_Mc/s640/FullTeamDiData20171118_-001.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: left;"><i>Photo from africasteam.com </i></td></tr>
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We have six new signings for 2018:<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6TVUuQH6IjV3dIFUN1cI9VWcLIhlzYu157F0MIpy0CXNqaZCCOOIor0bbDzP41F6GIp2smcuqxc38Cw7eBQnyMUVFpVRyVEHJFb3OGSTqiEiO0FRJLk50K0HBMan85PgKubqWLh5G_-El/s1600/newjpg.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1466" data-original-width="1462" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6TVUuQH6IjV3dIFUN1cI9VWcLIhlzYu157F0MIpy0CXNqaZCCOOIor0bbDzP41F6GIp2smcuqxc38Cw7eBQnyMUVFpVRyVEHJFb3OGSTqiEiO0FRJLk50K0HBMan85PgKubqWLh5G_-El/s640/newjpg.jpg" width="636" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i style="text-align: left;">Photos from africasteam.com </i></td></tr>
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<b>Nic Dlamini</b><br />
<b>Louis Meintjes</b><br />
<b>Amanuel Ghebreigzabhier</b><br />
<b>Tom-Jelte Slagter</b><br />
<b>Julien Vermote</b><br />
<b>Scott Davies</b><br />
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You are also able to read up more about each of new recruits by seeing their rider profile on <a href="http://africasteam.com/2018/01/02/2018-new-riders/" target="_blank">africasteam.com</a><br />
<br />Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com1tag:blogger.com,1999:blog-5396161502360281269.post-45592648247589960962017-07-29T02:53:00.000-07:002017-10-17T02:54:07.492-07:00KubaKuba song<div style="text-align: justify;">
The KubaKuba was created by South African musicians Mark Cheyne and Monde Msutwana. KubaKuba is a simplification of Qhuba Qhuba, meaning ‘pedal pedal’. It’s derived from Qhubeka’s name, an Nguni word that means “to progress” or “to move forward”. It was chosen because of Qhubeka’s belief that bicycles help people move forward – with a bicycle, a person can travel faster and further, and carry more.</div>
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Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-32612738571245686342017-07-24T03:21:00.000-07:002017-10-17T03:21:36.134-07:00TDF 2017 - Edvald Boasson Hagen stage victoryThe team work behind EDH's victory:<br />
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Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-3797040718641378222016-11-22T03:02:00.000-08:002017-10-17T03:02:35.647-07:00At team camp in South Africa we did the Qhubeka bike hand offAt team camp in South Africa we did the Qhubeka bike hand off.<br />
(Filmed by Nathan Haas)<br />
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<br />Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-41869593690463843642016-07-18T02:46:00.000-07:002017-10-17T03:07:52.626-07:00TDF 2016 - Get behind Mark Cavendish's 4 Tour de France 2016 stage winsInside Team Dimension Data for Qhubeka: get behind Mark Cavendish's 4 Tour de France 2016 stage wins<br />
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<tr><td class="tr-caption" style="text-align: center;">Photo of Scott Mitchell</td></tr>
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Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-32688695200707897522016-07-17T02:41:00.000-07:002017-10-17T03:06:12.967-07:00TDF 2016 - Stage preparationsPreparing before a stage is vital, particularly if you are a leadout rider and the stage will end in a sprint. Reinardt Janse van Rensburg and me went through stage final few kilometers:<br />
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Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-11026512401756122732016-07-15T02:35:00.000-07:002017-10-17T02:37:40.295-07:00Powermeters's calibration at TDF 2016Me at TDF 2016: I make sure all our riders power meters are ready to go before the start of stage 9 of the Tour de France:<br />
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Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-60534137858092220222016-05-15T02:30:00.000-07:002017-10-17T02:31:01.918-07:00Giro Italia 2016 - Inside Team Dimension Data for QhubekaGiro Italia 2016 - Inside Team Dimension Data for Qhubeka:<br />
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<br />Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-37806971420324921472016-01-02T09:36:00.000-08:002016-01-02T09:36:52.058-08:00Team Dimension Data for Qhubeka<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO72jhE_Aq86Ji9aVd7xCgLZuJO0jNwtYvmJ3-I3BpbJ-57Wzg5OoWtV1hwSIc7OhsTtvRrMEUwb0wUNz34onY3ew46uoledQj9Otj6zbbIJIuh-sga8iLHOU-OfWlB1578S2MEvrfG39w/s1600/logodidata.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO72jhE_Aq86Ji9aVd7xCgLZuJO0jNwtYvmJ3-I3BpbJ-57Wzg5OoWtV1hwSIc7OhsTtvRrMEUwb0wUNz34onY3ew46uoledQj9Otj6zbbIJIuh-sga8iLHOU-OfWlB1578S2MEvrfG39w/s320/logodidata.png" width="320" /></a></div>
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I'm very happy and proud to announce that in 2016 I'll join the Team World Tour <b>Dimension Data </b><span style="text-align: left;"><b>for Qhubeka </b></span>(ex MTN Qhubeka) in the role of Performance Coach. Last year this team was a professional team but at the end of November it obtained the World tour License. Being part of the World Tour means the team will automatically ride all three Grand Tours, along with the other races on the World Tour calendar.</div>
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The 2016 squad comprises of 28 riders from 15 different nations with 13 of them coming from the African continent. Here is the official 2016 team list (http://africasteam.com/category/riders/ ):</div>
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<b>Igor Anton (ESP)</b><br />
<b>Natnael Berhane (ERI)</b><br />
<b>Edvald Boasson Hagen (NOR)</b><br />
<b>Theo Bos (NED)</b><br />
<b>Matthew Brammeier (IRL)</b><br />
<b>Mark Cavendish (GBR)</b><br />
<b>Stephen Cummings (GBR)</b><br />
<b>Mekseb Debesay (ERI)</b><br />
<b>Nicolas Dougall (RSA)</b><br />
<b>Bernhard Eisel (AUT)</b><br />
<b>Tyler Farrar (USA)</b><br />
<b>Omar Fraile (ESP)</b><br />
<b>Nathan Haas (AUS)</b><br />
<b>Jacques Janse van Rensburg (RSA)</b><br />
<b>Reinardt Janse van Rensburg (RSA)</b><br />
<b>Songezo Jim (RSA)</b><br />
<b>Merhawi Kudus (ERI)</b><br />
<b>Cameron Meyer (AUS)</b><br />
<b>Adrien Niyonshuti (RWA)</b><br />
<b>Serge Pauwels (BEL)</b><br />
<b>Youcef Reguigui (ALG)</b><br />
<b>Mark Renshaw (AUS)</b><br />
<b>Kristian Sbaragli (ITA)</b><br />
<b>Kanstantsin Siutsou (BLR)</b><br />
<b>Daniel Teklehaimanot (ERI)</b><br />
<b>Jay Thomson (RSA)</b><br />
<b>Johann van Zyl (RSA)</b><br />
<b>Jaco Venter (RSA)</b><br />
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<span style="text-align: justify;">It's a very exciting opportunity to collaborate with so many strong riders. </span><br />
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<span style="text-align: justify;">Team's website with more informations: </span><span style="text-align: justify;"><a href="http://africasteam.com/">http://africasteam.com</a> </span><br />
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About <b>Qhubeka </b>(From <a href="http://qhubeka.org/2013/">http://qhubeka.org/2013/</a> )</div>
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Qhubeka is an Nguni word that means “to carry on”, “to progress”, “to move forward”. </div>
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Most of Africa’s rural population has no access to transport and people have to walk long distances to access opportunity, education, healthcare, shops and community services. Rural schoolchildren are particularly badly affected by lack of mobility. </div>
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Qhubeka helps people move forward and progress by giving bicycles in return for work done to improve communities, the environment or academic results. Having a <b>bicycle changes lives</b> by increasing the distance people can travel, what they can carry, where they can go and how fast they can get there.</div>
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<i><b>Dott. Mattia Michelusi</b></i><br />
<i>Email: mattia.michelusi@gmail.com</i><br />
<i>Web: www.coachmichelusi.blogspot.it </i><br />
<br />Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-53100908821977070142015-09-24T05:36:00.000-07:002015-09-25T02:09:38.163-07:00Men Elite ITT Richmond WC: pacing analysis <div style="text-align: center;">
<span style="font-size: x-small;">The author of this article is Mattia Michelusi. Decisions concerning use of the work, such as distribution, access, updates, and any use restrictions belong to the author</span>.</div>
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<i><span style="font-size: x-small;">Articolo in italiano: <a href="http://coachmichelusi.blogspot.it/2011/09/analisi-cronometro-mondiale-richmond.html"><b>Analisi cronometro Richmond 2015</b></a></span></i><br />
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<b>Vasil Kiryienka</b> won the world title in the individual time trial at the UCI Road World Championships in Richmond, Virginia. He covered the 53,5km course in 1:02:29 ahead of Italy's <b>Adriano Malori</b>, who finished 9,08 seconds back to take the silver medal. France's <b>Jerome Coppel </b>finished 26,62 seconds back to take bronze medal.</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsdysm53lQXoS8pJwmwfQSWcHlIEej159SOTjCdS94KoRlCeE3ZluqIZF9pmHUwEDpYp1bsEhhli-B2IK2o5npU-jRybwFLizL1u7zN-TfAS-V466FHGzi8MYyyfzKS8hZTBrbvZBMuS9y/s1600/avg+speed+itt.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsdysm53lQXoS8pJwmwfQSWcHlIEej159SOTjCdS94KoRlCeE3ZluqIZF9pmHUwEDpYp1bsEhhli-B2IK2o5npU-jRybwFLizL1u7zN-TfAS-V466FHGzi8MYyyfzKS8hZTBrbvZBMuS9y/s400/avg+speed+itt.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chart 1: pacing for the first ten riders</td></tr>
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Here the first ten riders:</div>
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1 - KIRYIENKA Vasil BLR</div>
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2 - MALORI Adriano ITA</div>
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3 - COPPEL Jerome FRA</div>
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4 - CASTROVIEJO Jonathan ESP</div>
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5 - DUMOULIN Tom NED </div>
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6 - DENNIS Rohan AUS</div>
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7 - MARTIN Tony GER </div>
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8 - BODNAR Maciej POL</div>
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9 - BIALOBLOCKI Marcin POL</div>
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10 - MOSER Moreno ITA</div>
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On the chart you can see the race pacing during the 53,5 km course considering the average speed of the first 10 riders at the first, second, third checkpoint and at the finish line.</div>
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The average speed of Vasil Kiryienka was 51,37km/h, he was the fastest since the first checkpoint but Adriano Malori was able to decrease the gap during the course.</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN-RDW8tQjvtn3W6MHIBcGvRJJmvtjPBOxNfXOdka0FZW44m9Q6YfiviLG80z0V_Jj3X7C-SjVx4te3lxINIwiRVUdrPguXFpPJ2-x5hG4D3CepL9yzveyQjjHCGuc7DbV6TX7cLysh9ba/s1600/split+ttWC+.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN-RDW8tQjvtn3W6MHIBcGvRJJmvtjPBOxNfXOdka0FZW44m9Q6YfiviLG80z0V_Jj3X7C-SjVx4te3lxINIwiRVUdrPguXFpPJ2-x5hG4D3CepL9yzveyQjjHCGuc7DbV6TX7cLysh9ba/s400/split+ttWC+.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chart 2: average speed at every segment for the first ten riders</td></tr>
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More interesting it's to analyze the average speed at every section for the first ten riders (chart on the left).</div>
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Vasil Kiryienka did the best time but he was the fastest just in the first section (from km 0 to km 16). Adriano Malori was the fastest in the second and third section (from km 16 to km 42,6).<br />
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In the last section (from km 46,2 to the finish) the polish <b>Bialoblocki</b> was the fastest but Adriano Malori kept decreasing his gap to Vasil Kiryienka.<br />
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The Italian rider <b>Moreno Moser</b> rode the last section at the same pace of the best rider, good second half race for him.<br />
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The favorite Tony Martin stared well (second time in the first section) but then he was not able to keep the right pacing. In an interview for <a href="http://www.cyclingnews.com/news/tony-martin-left-with-no-answers-after-worlds-time-trial-disappointment/">cyclingnews.it</a> he said: </div>
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<i>"From the start and in the first eight kilometres I felt okay and that I had the power but when I entered the tailwind section I quickly lost my rhythm. It was too fast for me and I couldn’t handle the RPM and I didn’t expect this. Then on the uphill sections I couldn’t find my rhythm and I lost morale. I couldn’t get it back and it wasn’t my day. For the second half of the race it was more of a mental problem than a physical one."</i></div>
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His worlds confirmed what we saw on the chart above: after the first section his pacing was always lower than the first riders.<br />
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<div style="text-align: justify;">
<i>The author of this article is Mattia Michelusi. Decisions concerning use of the work, such as distribution, access, updates, and any use restrictions belong to the author.</i></div>
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<i><b>Dott. Mattia Michelusi</b></i></div>
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<i>Email: mattia.michelusi@gmail.com</i></div>
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<i>Web: www.coachmichelusi.blogspot.it </i><br />
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<i>Date: 24/09/15</i></div>
Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-38615818289314225692015-09-19T10:22:00.000-07:002015-09-19T10:31:58.286-07:00TTT - Team Time Trial: some considerations<div style="text-align: justify;">
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<span style="font-size: x-small;">The author of this article is Mattia Michelusi. Decisions concerning use of the work, such as distribution, access, updates, and any use restrictions belong to the author</span>.</div>
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A <b>Team Time Trial (TTT) World Championship </b>was introduced in 1962 and held until 1994. It was a race for national teams and there were 4 riders per team on a route around 100 kilometres.</div>
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After a long break a TTT World Championship was introduced in 2012. It's for club teams and there are 6 riders per team.</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDIEKzTzxHT5a6Po_69Nc6az9ckBGaCl7bmuaspv_QaQpJ0EMr2Hg-QalQBTbga1JBknZDfC-bO727qI0fB4KB28hmVfXuQnIYBxhxiroJPQj5datTa2csCZV8iomSxO4Psfuov3Mv5rsh/s1600/ttt+cannd.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDIEKzTzxHT5a6Po_69Nc6az9ckBGaCl7bmuaspv_QaQpJ0EMr2Hg-QalQBTbga1JBknZDfC-bO727qI0fB4KB28hmVfXuQnIYBxhxiroJPQj5datTa2csCZV8iomSxO4Psfuov3Mv5rsh/s320/ttt+cannd.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Team Cannondale during 2014 TTT WC</td></tr>
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Last year I had the opportunity as a coach to take part in the TTT World Championship at Ponferrada - Spain with the Team <b>Cannondale Pro Cycling</b>. </div>
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Individual drag area, aerodynamic TT bikes, aerodynamic helmets etc are very important.</div>
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The benefits of drafting in terms of aerodynamics and oxygen consumption are well known. It provides benefits for both the drafting cyclists and the lead cyclist. The reduction in drag is greatest when the drafting rider is as close to the wheel as possible, with a significant reduction in efficiency when the drafting rider is 20-30cm from the lead rider. No benefit from drafting when the drafting rider is 3m from the wheel in front. The aerodynamics of drafting is complex, due to the position and equipment of both the lead cyclist and the drafter, moreover outdoor factors like wind, weather conditions can change all.</div>
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Several factors can alterate the final time, but in my opinion this speciality demands first of all a good feeling between the six riders in order to keep the same pacing without decreasing the speed when the rider takes the leading position and the ability to maintain wheel spacing and alignment.</div>
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In the chart below you can see 2' - 2' 30" of the TTT WC 2014. I synchronized together speed and power of the six riders participating in it. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtSNFtaNEbW6GhG9wK9ZQcuLtCmfHgbRz9zo3cgT_w8W1WDB6JYh8oj1VuF6qGRWHl3m-MHXAnR9QGRWJcQNlItxS52QCA2KzhPsYhH4ved6Qc3rP6eeBm_QcdL6eNBIW1W0Zgj1U1l2El/s1600/TTT+race.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtSNFtaNEbW6GhG9wK9ZQcuLtCmfHgbRz9zo3cgT_w8W1WDB6JYh8oj1VuF6qGRWHl3m-MHXAnR9QGRWJcQNlItxS52QCA2KzhPsYhH4ved6Qc3rP6eeBm_QcdL6eNBIW1W0Zgj1U1l2El/s640/TTT+race.jpg" width="640" /></a></div>
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Every color represents a rider. It's easy to understand every moment who was the leading rider (the rider with higher power than the others) and the changing moment (when leading rider's speed and power decrease ).</div>
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If you compare power and speed you can note that after changing all riders need to output a peak power to take again the wheel of the others riders.<br />
Can this peak power to determinate the rider's changing ability?<br />
Good question, I just need more data to understand it.<br />
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Below a video I recorded during the TTT stage of "Settimana Internazionale Coppi e Bartali" with Italian National Team. The video was synchronized by <a href="http://www.kinomap.com/user/mattia.michelusi" target="_blank"><b>Kinomap</b></a> with GPS position, power, speed, cadence and heart rate:<br />
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<iframe allowfullscreen="" frameborder="0" height="640" mozallowfullscreen="" src="http://www.kinomap.com/embed/dkueps" title="Kinomap embed player" webkitallowfullscreen="" width="640"></iframe>
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<i>The author of this article is Mattia Michelusi. Decisions concerning use of the work, such as distribution, access, updates, and any use restrictions belong to the author.</i><br />
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<i><b>Dott. Mattia Michelusi</b></i><br />
<i>Email: mattia.michelusi@gmail.com</i><br />
<i>Web: www.coachmichelusi.blogspot.it </i><br />
<br />
<i><span style="font-size: x-small;">Bibliography:</span></i><br />
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<i><span style="font-size: x-small;"><br /></span></i></div>
<i><span style="font-size: x-small;">T Olds. The mathematics of breaking away and chasing in cycling. European journal of applied physiology</span></i><br />
<i><span style="font-size: x-small;">and occupational physiology, 77(6):492–497, 1998.</span></i><br />
<i><span style="font-size: x-small;"><br /></span></i>
<i><span style="font-size: x-small;">R. A. Lukes, S. B. Chin, and S. J. Haake. The understanding and development of cycling aerodynamics. Sports Engineering, 8(2):59–74, 2005.</span></i><br />
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</div>
Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-35845794005919424612015-09-08T05:28:00.002-07:002015-09-10T14:26:03.251-07:00CdA - Aerodynamic drag area estimation on the field<div style="text-align: center;">
<span style="font-size: x-small;">The author of this article is Mattia Michelusi. Decisions concerning use of the work, such as distribution, access, updates, and any use restrictions belong to the author.</span></div>
<span style="text-align: justify;"><br /></span><span style="font-size: x-small; text-align: justify;"><i>Versione in italiano: <a href="http://coachmichelusi.blogspot.it/2013/09/cda-stima-del-coefficiente-aerodinamico.html">CdA - Stima del coefficiente aerodinamico su campo</a></i></span><br />
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<span style="text-align: justify;">If you are riding on a flat road over 90% of the effort needed to maintain the speed is used to overcome air resistance (Fair). So, Fair is not the only factor (there is also rolling resistance and gravity resistance) but for sure it’s the most important:</span><br />
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<b>Fair = 1/2 * Cda * <i>P * </i>s^2</b></div>
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<span style="text-align: justify;">Every factor of this formula is very important:</span></div>
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<i><b>P - air density</b></i></div>
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In a previous article I have already talked about the importance of air density (Link:<b> <a href="http://coachmichelusi.blogspot.it/2015/06/record-dell-ora-e-condizioni.html" target="_blank">Record dell'ora e condizioni atmosferiche</a></b>): a lower air density enables the cyclist to pedal faster for the same amount of power output due to the fewer air particles per square meter (the total air resistance to overcome is lower).</div>
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<i><b>s - speed</b></i></div>
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Higher speed, higher air resistance. So, increasing your speed, the effort needed to overcome air resistance increases.</div>
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<i><b>CdA - Drag area</b></i></div>
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<b>CdA</b> is the product of the drag coefficient of the system cyclist+bike and the frontal area (the portion of a body which can be seen by an observer placed exactly in front of cyclist):</div>
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<b>CdA = Cd * A</b></div>
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Air density depends on the weather conditions, we can't artificially change them (unless you are in an indoor velodrome). If you want to go faster you need to keep an higher speed increasing the air resistance to overcome. So, If you want to save energies or if you want to ride faster at the same power output, you just need to decrease your <b>Drag Area</b> (<b>CdA</b>). How can you do it? You can change your frame, your helmets, your clothing or your position on the bike. For sure the last one is the easiest and the cheapest.</div>
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The are many ways to measure <b>CdA - drag area</b>. The gold standard is wind tunnel testing where the wind is artificially generated from a fan on the cyclist-bicycle system. This technique is very sensitive to wheel type, yaw angle and cyclist position but it's very expensive and it doesn't simulate exactly the real conditions on the filed.</div>
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In order to simulate actual conditions, I chose a filed method called "Method of linear regression analysis" and I tried to measure my <b>CdA</b> on the field. This method consists of measuring mechanical power output using powermeter <b>BePro</b> (website: <a href="http://www.bepro-favero.com/en" target="_blank">http://www.bepro-favero.com/en</a>/) at different velocity to determinate the total resistive forces. According to the equation of cyclist's motion, the total resistive forces vary in a linear way with the square of the velocity. </div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxSy_LyuDDmlKXwr657XeXntpRFbwHd8MgfBdFWnlGBulqgT8j3T_S-Q4VJUcM9NQ2-_E3QyCXLC4RPmyXJJDmcUGIshWMN3mnbvnJUZYcFPqNxAg51tqL5seq0Q88Fan0ygAqd8eNs0kJ/s1600/Screenshot+2015-09-07+21.38.34.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxSy_LyuDDmlKXwr657XeXntpRFbwHd8MgfBdFWnlGBulqgT8j3T_S-Q4VJUcM9NQ2-_E3QyCXLC4RPmyXJJDmcUGIshWMN3mnbvnJUZYcFPqNxAg51tqL5seq0Q88Fan0ygAqd8eNs0kJ/s400/Screenshot+2015-09-07+21.38.34.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Average power as a function of average speed (hoods and drops position)</td></tr>
</tbody></table>
<div style="text-align: justify;">
I found a flat road segment where I performed with my road bike five several trials at different velocities in hoods and drops position. For every step I recorded the average speed and power, and I estimated the air density considering the pressure, temperature and the realative humidity.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
On the chart It's easy to see how keeping a drops position the output power is lower at the same speed than hoods position. It means that aerodynamic coefficient is better .</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Anyway the purpose of this examination was to estimate my <b>CdA</b>, so with an algorithm I calculated the linear regression between total resistive forces and the square of the velocity, estimating my <b>CdA</b> changing the position:</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
<b>CdA hoods position: 0,363 m^2</b></div>
<div style="text-align: center;">
<b>CdA drops position: 0,314 </b><b>m^2</b></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
So, keeping a drop positions my <b>CdA</b> decreased of about <b>13,5%</b>.</div>
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<br /></div>
<div style="text-align: justify;">
What does this mean? </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
It means that the final time to ride a 40km TT at 300 Watt with the same conditions (flat and straight road, no wind, same air density and Crr - Rolling Resistance) would be:<br />
<br />
<div style="text-align: center;">
<b>Hoods position: 1h 02' 42"</b></div>
<div style="text-align: center;">
<b>Drops position: 0h 59' 52</b>"</div>
<br />
<b>The final time would be 2' 50" faster just changing the position.</b><br />
<br />
I know that cycling is not just a mathematical algorithm, many factors can alterate the performance, but with this simple test it's easy to understand the importance and the advantages of keeping a more aerodynamic position.<br />
<br />
<i>The author of this article is Mattia Michelusi. Decisions concerning use of the work, such as distribution, access, updates, and any use restrictions belong to the author.</i><br />
<br />
<i><b>Dott. Mattia Michelusi</b></i><br />
<i>Email: mattia.michelusi@gmail.com</i><br />
<i>Web: www.coachmichelusi.blogspot.it </i><br />
<i><br /></i>
<i><span style="font-size: x-small;">Bibliography:</span></i><br />
<i><span style="font-size: x-small;">Capelli, C., Rosa, G., Butti, F., Ferretti, G., & Veicsteinas, A. (1993). Energy cost and efficiency of riding</span></i><br />
<i><span style="font-size: x-small;">aerodynamics bicycles. European Journal of Applied Physiology, 67, 144–149.</span></i><br />
<i><span style="font-size: x-small;">Capelli, C., Schena, F., Zamparo, P., Dal Monte, A., Faina, M., & di Prampero, P. E. (1998). Energetics of best</span></i><br />
<i><span style="font-size: x-small;">performances in track cycling. Medicine and Science in Sports and Exercise, 30, 614–624.</span></i><br />
<i><span style="font-size: x-small;">Di Prampero PE, Cortili G, Mognoni P, Saibene F. Equation of motion of a cyclist. J Appl Physiol. 1979 Jul; 47 (1): 201-6</span></i><br />
<i><span style="font-size: x-small;">Di Prampero P. E. La locomozione su terra, aria e acqua. Fatti e teorie. Edi-ermes Milano 1985</span></i><br />
<i><span style="font-size: x-small;">Di Prampero. Cycling on Earth, in space, on the Moon. Eur J Appl Physiol. 2000 Aug;82(5-6): 345-60</span></i><br />
<i><span style="font-size: x-small;">Martin, J. C., Milliken, D. L., Cobb, J. E., McFadden, K. L., & Coggan, A. R. (1998). Validation of a mathematical model for road cycling power. Journal of Applied Biomechanics, 14, 245–259.</span></i><br />
<i><span style="font-size: x-small;">Olds T.S., K.I. Norton, and N.P. Craig. Mathematical model of cycling performance. J. Appl. Physiol. 75 (2): 730-737, 1993</span></i><br />
<br /></div>
Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-65878081018575195612015-08-21T14:10:00.001-07:002015-08-29T13:08:57.546-07:00How important is upper body strength for cycling?<div style="text-align: center;">
<span style="font-size: x-small;">The author of this article is Mattia Michelusi. Decisions concerning use of the work, such as distribution, access, updates, and any use restrictions belong to the author.</span></div>
<br />
<div style="text-align: center;">
<div style="text-align: left;">
<i>Versione in italiano - link: <a href="http://coachmichelusi.blogspot.it/2015/08/quanto-e-importante-la-muscolatura-del.html" target="_blank">L'importanza della muscolatura della parte superiore nel ciclismo?</a></i></div>
<b><br /></b>
<b>How important is upper body strength for cycling?</b></div>
<br />
<div style="text-align: justify;">
Good question!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
To reply it I always say: have you ever tried to do a maximal sprint without pulling with your arms?</div>
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<br /></div>
<div style="text-align: justify;">
A strong upper body is a fundamental part of bike riding. When you cycle you need to be able to create force from your legs, and transfer it to the pedals through your upper body. It means while the legs do the most work, you need lower back muscles for maintaining posture and stability, upper back muscles for fixing the arms, abdominal muscles for keeping the trunk stable and for diaphragmatic breathing, arms's muscles for transferring the force from the hands on the handlebar.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
In order to demonstrate this thesis I tried to do on the field nine maximal standing starts:</div>
<div style="text-align: justify;">
</div>
<ul>
<li>3 sprints sit on the saddle without pulling with my arms (<b>SWP</b>);</li>
<li>3 sprints sit on the saddle pulling with my arms (<b>SP</b>) ;</li>
<li>3 sprints out of the saddle pulling with my arms (<b>OP</b>).</li>
</ul>
<br />
<div style="text-align: justify;">
I performed these sprints on the same false flat segment road, with always the same gear combination and recording all data with a mobile power meter <b>BePro</b> mounted on my bike (website: <a href="http://www.bepro-favero.com/en/" target="_blank">www.bepro-favero.com/en/</a>).</div>
<div style="text-align: justify;">
<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-8INV1bLgf6dOiubTaaQYJ7XWt4sxU6Yb4heggYpG4FSGP6g71iLEdzz-NA6zBlX5cfgF6LF8GSBbrxgAHFgaigCQUx7DTOHsbutYCJsU9pyqOqRfXmcVhck4Bbi89XbHZKmZWuJ6whGL/s1600/Screenshot+2015-08-21+21.27.16.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="444" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-8INV1bLgf6dOiubTaaQYJ7XWt4sxU6Yb4heggYpG4FSGP6g71iLEdzz-NA6zBlX5cfgF6LF8GSBbrxgAHFgaigCQUx7DTOHsbutYCJsU9pyqOqRfXmcVhck4Bbi89XbHZKmZWuJ6whGL/s640/Screenshot+2015-08-21+21.27.16.jpg" width="640" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
In the chart above it's easy to see how I definitely pushed an higher power in the sprints out of the saddle pulling with my arms (<b>OP</b>), whereas the lowest power was during the sprints sit on the saddle without pulling with my arms (<b>SWP</b>).</div>
<div style="text-align: justify;">
</div>
<ul>
<li>Average maximal power for the sprints <b>SWP</b>: 717 Watt (lowest 664 W / highest 744 W)</li>
<li>Average maximal power for the sprints <b>SP</b>: 806 Watt (lowest 797 W / highest 811 W)</li>
<li>Average maximal power for the sprints <b>OP</b>: 1076 Watt (lowest 1029 W / highest 1114 W)</li>
</ul>
<br />
<div style="text-align: justify;">
Moreover in the sprints out of the saddle pulling with my arms (<b>OP</b>) I was able to reach my maximal power faster than both the sprints sit on the saddle pulling with my arms (<b>SP</b>) and the sprints sit on the saddle without pulling with my arms (<b>SWP</b>).</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Anyway it doesn't mean you can increase your maximal power doing many reps of "Pull-ups" in the gym, and it's not enough to ride out of the saddle for reaching your maximal power, but you need to be able to coordinate three different movements:</div>
<div style="text-align: justify;">
</div>
<ul>
<li>Pushing with your legs;</li>
<li>Pulling with your arms;</li>
<li>Maintaining posture and stability with your trunk.</li>
</ul>
<br />
<div style="text-align: justify;">
All together it's not so easy! So, for sure it's important core and strength training for your upper body in the gym, but just with practice on your bike you can get it more efficient.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
For sure this examination has not a scientific value, because the sprints were just nine and the cyclist just me, but I thing it's a good way to demonstrate on the field that:</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<b>STRONGER UPPER BODY IS BETTER..WITH A GOOD COORDINATION!</b></div>
<div style="text-align: justify;">
<br /></div>
<div>
<i>The author of this article is Mattia Michelusi. Decisions concerning use of the work, such as distribution, access, updates, and any use restrictions belong to the author.</i></div>
<div>
<br /></div>
Strava's file training:
<iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/373984745/embed/6ef4020e05f1a6191a3cecc4bca566d52e4c28e2" width="590"></iframe>
<br />
<div>
<div>
<i><b>Dott. Mattia Michelusi</b></i></div>
<div>
<i>Email: mattia.michelusi@gmail.com</i></div>
<div>
<i>Web: www.coachmichelusi.blogspot.it </i> </div>
</div>
Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-90233186475926986042015-08-07T06:54:00.000-07:002015-08-07T06:54:29.206-07:00Intermittente: 30"/30" VS 40"/20"<div style="text-align: center;">
<span style="font-size: xx-small;">Si dichiara che l'autore esclusivo del presente articolo è Michelusi Mattia. A quest'ultimo sono riservati tutti i diritti sull'opera quali l'adattamento totale o parziale, la diffusione e la riproduzione in qualsiasi mezzo in quanto frutto di ricerca e di elaborazioni personali.</span></div>
<br />
<div style="text-align: justify;">
In un articolo precedente abbiamo visto la differenza tra la ripetute (5' e 20' massimali) e l'intermittente (30" 100% CP5' / 30" blando), due tra i metodi d'allenamento di tipo intervallato più conosciuti (Link: <b><a href="http://coachmichelusi.blogspot.it/2015/07/ripetuta-vs-intermittente-con-power.html" target="_blank">Ripetuta VS Intermittente</a></b>).</div>
<div style="text-align: justify;">
Si e' visto come in un intermittente, grazie alla variazione tra fase intensa e fase banda, sia possibile effettuare un volume totale di lavoro più grande rispetto una ripetuta alla stessa intensità.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Il 30"/30" pero' non e' l'unica tipologia di allenamento intermittente, ma esistono tre fattori che possono variare la difficoltà e l'obiettivo di un lavoro di tipo intermittente:</div>
<div style="text-align: justify;">
</div>
<ul>
<li>Intensità della fase intensa</li>
<li>Durata della fase intensa</li>
<li>Durata della fase di recupero</li>
</ul>
<br />
<div style="text-align: justify;">
Volutamente non ho inserito l'intensità della fase di recupero in quanto ritengo che il recupero durante un lavoro di tipo intermittente deve essere passivo o molto blando.</div>
<div style="text-align: justify;">
Inoltre importante tenere in considerazione che in un intermittente sia la fase intensa che quella di recupero non devono superare i 40-45" altrimenti si entra nella tipologia di lavoro denominata <b>Interval Training</b>, che ha obiettivi differenti rispetto l'intermittente.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Ho cosi provato testare su me stesso con misuratore di potenza <b>BePro</b> ((sito internet: <a href="http://www.bepro-favero.com/" target="_blank">http://www.bepro-favero.com)</a> due tipologie di intermittente variando due dei tre fattori visti in precedenza: la durata della fase intensa e della fase di recupero. Mentre la volta scorsa ho effettuato un intermittente <b>30" al 100% W CP 5' / 30" blandi fino a esaurimento delle mie energie</b>, questa volta ho provato effettuare un intermittente <b>40" al 100% W CP 5' / 20" blandi fino a esaurimento delle mie energie</b>.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Ecco qua i due grafici:</div>
<div style="text-align: justify;">
<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNqH60Cis3wRW4zNg0uwI5wNT1NE0rfvQ1RrAyaxQOpC9lE_y0jVDQb-tARZvzk2rB17nvmsUf4tmjakZMSdV4os09C8f_4SHxkWpRvhYy6VgXZR6ybvMLepkwI5ny2QqxL0fLsHllie_j/s1600/30304020.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="488" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNqH60Cis3wRW4zNg0uwI5wNT1NE0rfvQ1RrAyaxQOpC9lE_y0jVDQb-tARZvzk2rB17nvmsUf4tmjakZMSdV4os09C8f_4SHxkWpRvhYy6VgXZR6ybvMLepkwI5ny2QqxL0fLsHllie_j/s640/30304020.jpg" width="640" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<b>INTERMITTENTE 30" al 100% W CP 5' / 30" blandi</b></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Per quasi un'ora ho alternato 30" intensi e 30" blandi con una wattaggio medio della fase intensa pari a 328 Watt. In altre parole grazie alla continua variazione tra fase intensa e blanda, sono riuscito erogare un volume totale di 27 minuti a 328 Watt.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<b>INTERMITTENTE 40" al 100% W CP 5' / 20" blandi</b></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
In 15' ho esaurito le mie energie erogando una potenza media nella fase intensa pari a 341 Watt, effettuando un volume totale di 10' a 341Watt (potenza che non riuscirei mantenere nemmeno per 5' in una ripetuta a intensità costante).</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Aumentando quindi la durata della fase intensa e diminuendo quella del recupero sono riuscito durare solo 15' rispetto i 55' dell'intermittente 30"/30". Questo e' dovuto da un aumento della produzione di acido lattico, infatti una diminuzione del tempo di recupero comporta una minor risistesi del Creatinfosfato, provocando una maggior intervento del meccanismo glicolitico per produrre energia.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Da considerare comunque che nell'esecuzione dell'intermittente 40"/20" ho commesso un paio di errori:</div>
<div style="text-align: justify;">
</div>
<ul>
<li>la salita, diversa da quella del 30"/30" (7% nel 40"/20" VS 5% nel 30"/30"), era un po troppo pendente per il mio livello e quindi la potenza nella fase di recupero è risultata piu intensa di quanto volessi.</li>
<li>la potenza della fase intensa maggiore di quella target di circa 20 Watt (341W VS 320Watt).</li>
</ul>
<br />
<div style="text-align: justify;">
Probabilmente senza questi due errori e con un livello di allenamento migliore sarei durato un po' di più. Nonostante tutto, con questa prova si è visto come basta cambiare alcuni dei fattori visti in precedenza per variare la difficoltà e l'obiettivo di un lavoro intermittente.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<i>Si dichiara che l'autore esclusivo del presente articolo è Michelusi Mattia. A quest'ultimo sono riservati tutti i diritti sull'opera quali l'adattamento totale o parziale, la diffusione e la riproduzione in qualsiasi mezzo in quanto frutto di ricerca e di elaborazioni personali.</i></div>
<div style="text-align: justify;">
<i><br /></i></div>
<div style="text-align: justify;">
<i><b>Dott. Mattia Michelusi</b></i></div>
<div style="text-align: justify;">
<i>Email: mattia.michelusi@gmail.com</i></div>
<div style="text-align: justify;">
<i>Web: www.coachmichelusi.blogspot.it </i></div>
Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com1tag:blogger.com,1999:blog-5396161502360281269.post-27764649732968435422015-08-05T02:02:00.003-07:002015-08-07T00:18:29.538-07:00Pale di San Martino's Tour by MTB<div style="text-align: justify;">
Beautiful ride by MTB on the dolomites: tour of <b>Pale di San Martino</b> from <b>San Martino di Castrozza</b>.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I and my friend Davide started from San Martino di Castrozza. After a fast visit of San Martino looking for a fresh fountain, we took the funicular railway in order to reach <b>Rifugio Rosetta</b> where we found an awesome sight.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
From Rifugio Rosetta we started our tour around the Pale di San Martino passing through rock paths, grass paths, steep hill, perfumed flowers, wild animals, beautiful sights and also a big thunderstorm the last hour. We didn t miss anything ;)</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<b>66km</b> in <b>6h 13' 5"</b> (moving time) with an elevation of <b>2260meters</b> (3260 considering the elevation with the <span style="text-align: justify;">funicular railway):</span></div>
<span style="text-align: justify;"><br /></span>
<span style="text-align: justify;"><b>Funicular railway: 2,9km (4,4%)</b></span><br />
<span style="text-align: justify;"><b>Paved road: 24,2km (36,7%)</b></span><br />
<span style="text-align: justify;"><b>Off road: 38,9km (58,9%)</b></span><br />
<span style="text-align: justify;"><br /></span>
<span style="text-align: justify;">Below you can see the whole Strava's file (https://www.strava.com/activities/361592182 ), now some nice pictures:</span><br />
<span style="text-align: justify;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcyiFNY97cC12g1fOGSDFXrOOLcSuRRa60ajCqxRuONm6v3_WjYz6gP8chGRpztLTjwnszcI5ehSyHr6zHP8_MAF9lOYeNa6C-7jda02P2rrSgAubFkBiMQqR-lbb-pFEf5gugZ4zjCKSg/s1600/ccollage+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcyiFNY97cC12g1fOGSDFXrOOLcSuRRa60ajCqxRuONm6v3_WjYz6gP8chGRpztLTjwnszcI5ehSyHr6zHP8_MAF9lOYeNa6C-7jda02P2rrSgAubFkBiMQqR-lbb-pFEf5gugZ4zjCKSg/s640/ccollage+3.jpg" width="640" /></a></div>
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I've never done before a so nice ride by MTB!<br />
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Here the whole ride - Strava's file:<br />
<iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/361592182/embed/e58245757338603535d0a27b9e45f21dcc510a0c" width="590"></iframe>
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<i><b><br /></b></i>
<i><b>Dott. Mattia Michelusi</b></i><br />
<i>Email: mattia.michelusi@gmail.com </i><br />
<i>Web: www.coachmichelusi.blogspot.it</i>Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-8143137362980342882015-07-30T17:47:00.000-07:002015-08-01T02:20:44.770-07:00Training on a downhill<div style="text-align: center;">
<span style="font-size: x-small;">The author of this article is Mattia Michelusi. Decisions concerning use of the work, such as distribution, access, updates, and any use restrictions belong to the author.</span></div>
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<i><b>Versione in italiano: <a href="http://coachmichelusi.blogspot.it/2015/07/allenarsi-in-discesa.html" target="_blank">Allenarsi in discesa</a></b></i><br />
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Downhill usually is not contemplated for training. Anyway it depends on how you ride it:</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqnFpYhCikAgWujeOxfyFpXy_g3A-bB0nToe7NqBeamWGmitkOgrxApMq9JTEK9aqYvDCYEDcRK-O352Atra8NiQqYehvry1U7Q9h51UECz1n-fqyiects8YcMWYZ1OtUS0GXdKorjZfI5/s1600/grafico+discesa.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="427" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqnFpYhCikAgWujeOxfyFpXy_g3A-bB0nToe7NqBeamWGmitkOgrxApMq9JTEK9aqYvDCYEDcRK-O352Atra8NiQqYehvry1U7Q9h51UECz1n-fqyiects8YcMWYZ1OtUS0GXdKorjZfI5/s640/grafico+discesa.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Watt, RPM, and HR during a downhill with a sprint after every hairpin turn</td></tr>
</tbody></table>
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In this chart you can see a donwhill recorded with a power meter <b>BePro</b> (website: <a href="http://www.bepro-favero.com/" target="_blank">http://www.bepro-favero.com</a>). During the downhill I did a sprint after every hairpin turn. In just <b>10 minutes</b> time I did <b>15 sprints</b>, 10 with a peak power above 900 Watt, 5 at a power between 800-900Watt. Heart rate was always quite high with a peak of 180 bpm.<br />
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Interesting to see that the cadence during the sprints was between <b>120-135 RPM</b>. Especially during the 11th sprint, where I output my maximal power of <b>1042Watt at 135 RPM</b>, I reached a peak cadence of <b>163 RPM at 751Watt</b>.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpSHOguapeYHvHABoxO9xJwvwWXfgwH6atG7Xcu45za8xz1DpAvgYau-GZuLhlftCLTL5yhsgmA6Mug-zM1jfpbdSruZnW2ld7dbqN1hU5tmClS8hHF3-tfum1yLp9uZRXpAsMlDl7GIdu/s1600/grafi+rpm+pot.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpSHOguapeYHvHABoxO9xJwvwWXfgwH6atG7Xcu45za8xz1DpAvgYau-GZuLhlftCLTL5yhsgmA6Mug-zM1jfpbdSruZnW2ld7dbqN1hU5tmClS8hHF3-tfum1yLp9uZRXpAsMlDl7GIdu/s640/grafi+rpm+pot.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Power distribution during the downhill and the average cadente for every range (left chart).<br />
Power and cadence during the 11th sprint (right chart)</td></tr>
</tbody></table>
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For sure it was not an easy downhill, in fact, it was a useful neuromuscolar training at an high power and high cadence.<br />
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Climb, downhill or flat road..you can always train yourself!<br />
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<b>Strava</b>'s file: </div>
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<iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/357888222/embed/7284ecdff90f7c6d2b128e6937251a19d22cbadb" width="590"></iframe>
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<i>The author of this article is <b>Mattia Michelusi</b>. Decisions concerning use of the work, such as distribution, access, updates, and any use restrictions belong to the author.</i></div>
<b><br /></b>
<i><b>Dott. Mattia Michelusi</b></i><br />
<i>Email: mattia.michelusi@gmail.com </i><br />
<i>Web: www.coachmichelusi.blogspot.it </i><br />
<br />Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0tag:blogger.com,1999:blog-5396161502360281269.post-81402237981991453342015-07-15T15:12:00.000-07:002015-07-19T06:03:13.043-07:00Ripetuta VS Intermittente con power meter BePro<div style="text-align: justify;">
<div style="text-align: center;">
<span style="font-size: xx-small;">Si dichiara che l'autore esclusivo del presente articolo è Michelusi Mattia. A quest'ultimo sono riservati tutti i diritti sull'opera quali l'adattamento totale o parziale, la diffusione e la riproduzione in qualsiasi mezzo in quanto frutto di ricerca e di elaborazioni personali.</span></div>
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Allenare il metabolismo aerobico non significa lavorare esclusivamente a basse intensità, ma risulta importante stimolare anche gli altri metabolismi energetici. Tra i metodi più efficaci ci sono i lavori di tipo intervallato:</div>
<ul>
<li style="text-align: justify;">Ripetuta</li>
<li style="text-align: justify;">Interval Training</li>
<li style="text-align: justify;">Intermittente</li>
</ul>
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Pochi sanno che uno dei precursori di questa tipologia di allenamento fu un certo <b>Emil Zatopek</b> che vinse le olimpiadi allenandosi con un metodo molto particolare: alternava 400 metri corsi velocemente seguiti da 200 metri blandi per una miriade di volte.<br />
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I lavori intervallati infatti prevedono che dopo l’azione intensa ci sia una fase di recupero che può essere attiva o passiva a seconda delle caratteristiche dell'atleta e dell'obiettivo dell'allenamento. L'intermittente, a differenza delle ripetute, permette di effettuare tratti intensi senza accumulare alti livelli di acido lattico e per più tempo.</div>
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Partendo da questi presupposti ho voluto testare su me stesso queste teorie. Ho così provato a confrontare le ripetute con un lavoro di tipo intermittente registrando i dati con il misuratore di potenza <b>BePro </b>(sito internet: <a href="http://www.bepro-favero.com/" target="_blank">http://www.bepro-favero.com</a> )</div>
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<b>RIPETUTA:</b></div>
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Ho effettuato una ripetuta <b>MASSIMALE</b> di 5 minuti e una di 20 minuti in salita erogando rispettivamente una potenza media di 319 e 254 Watt.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuF2Rc46wdj5HvzTq-te6vy7NGwb58nGya9cwD-wXwKcbB6x5ds22vixdDwgWO8PlxSk48yY7DDj_VC-alI7xKcj8fXUSy3Y3yrtbin4o2gfrg_nw9MS44tjox01u6UJj_-W7gL84d_PNe/s1600/cp5+20.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="468" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuF2Rc46wdj5HvzTq-te6vy7NGwb58nGya9cwD-wXwKcbB6x5ds22vixdDwgWO8PlxSk48yY7DDj_VC-alI7xKcj8fXUSy3Y3yrtbin4o2gfrg_nw9MS44tjox01u6UJj_-W7gL84d_PNe/s640/cp5+20.jpg" width="640" /></a></div>
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<b>INTERMITTENTE:</b></div>
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Dopo qualche giorno ho programmato un intermittente in salita con una fase intensa di 30" pari alla potenza erogata nella ripetuta massimale di 5' (320Watt) seguita da una fase blanda di altri 30". Non mi sono posto una durata ma ho continuato l'esercizio fino a esaurimento delle mie energie con l'obiettivo di valutare per quanto tempo fossi in grado di mantenere questo ritmo.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoaAhNWgSx9erM9FwcRGfnCqHqTiBjAWB9qv8JHzX4MRb-wdXvrsJ24hLGV8jYBnAfNY5fAal3tKtSkbTfnOBC_3cl3hL5kzE_Prrrs96VLS0m1-oG4m6mdYqh1FVk4EE2e44BAqv4ON90/s1600/Screenshot+2015-07-15+21.52.18.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="417" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoaAhNWgSx9erM9FwcRGfnCqHqTiBjAWB9qv8JHzX4MRb-wdXvrsJ24hLGV8jYBnAfNY5fAal3tKtSkbTfnOBC_3cl3hL5kzE_Prrrs96VLS0m1-oG4m6mdYqh1FVk4EE2e44BAqv4ON90/s640/Screenshot+2015-07-15+21.52.18.png" width="640" /></a></div>
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Video esempio dei primi 10' del lavoro intermittente analizzato con Kinomap<br />
(Se il video non si visualizza bene cliccare il seguente link: <a href="http://www.kinomap.com/watch/c7pgrm">http://www.kinomap.com/watch/c7pgrm</a> )<br />
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<iframe allowfullscreen="" frameborder="0" height="269" mozallowfullscreen="" src="http://www.kinomap.com/embed/c7pgrm" title="Kinomap embed player" webkitallowfullscreen="" width="640"></iframe>
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Come si può vedere dal grafico, e a conferma di quanto detto precedentemente, sono riuscito effettuare il lavoro intermittente 30"/30" per <b>QUASI UN'ORA</b> con una wattaggio medio della fase intensa pari a <b>328 Watt</b>.<br />
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In altre parole grazie alla continua variazione tra fase intensa e blanda, con il lavoro intermittente sono riuscito erogare un volume totale di <b>27 minuti a 328 Watt</b> che equivale:<br />
<ul>
<li>alla potenza che riuscirei mantenere solo per 5' facendo una ripetuta massimale</li>
<li>a una potenza superiore del 20-30% di quella che riuscirei a mantenere in una ripetuta massimale di 20'.</li>
</ul>
Possiamo quindi dire che la pratica ha confermato la teoria!<br />
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Logicamente a un mio atleta non andrei proporre un'ora continua di intermittente, anche perché sebbene sia efficace e' comunque un lavoro intenso sia fisicamente che psicologicamente. Bisogna quindi sapere somministrare questo lavoro nel periodo giusto, con le giuste intensità e adeguati tempi di recupero.<br />
<br />
<i>Si dichiara che l'autore esclusivo del presente articolo è Michelusi Mattia. A quest'ultimo sono riservati tutti i diritti sull'opera quali l'adattamento totale o parziale, la diffusione e la riproduzione in qualsiasi mezzo in quanto frutto di ricerca e di elaborazioni personali.</i><br />
<br />
<i><b>Dott. Mattia Michelusi</b></i><br />
<i>Email: mattia.michelusi@gmail.com</i><br />
<i>Web: www.coachmichelusi.blogspot.it </i></div>
Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com2tag:blogger.com,1999:blog-5396161502360281269.post-30367509151860523812015-07-11T13:26:00.000-07:002015-07-12T14:10:04.632-07:00Powermeter Be Pro: Be Pro VS Ciclomulino<span style="font-size: xx-small; text-align: center;">Si dichiara che l'autore esclusivo del presente articolo è Michelusi Mattia. A quest'ultimo sono riservati tutti i diritti sull'opera quali l'adattamento totale o parziale, la diffusione e la riproduzione in qualsiasi mezzo in quanto frutto di ricerca e di elaborazioni personali.</span><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ2AdwmQ7E-o88cO-LkwYEEiF27N29X0yyMtCg4_itodrGvnhbV0iQPiHviGwLOOMa9RHAI_wo71zba7t7X6jWsGsBsnKUXj9QrkATj1YrV7sHvTer8F1k07vs12n36q4WmiRhrzNmDsv9/s1600/bepro.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ2AdwmQ7E-o88cO-LkwYEEiF27N29X0yyMtCg4_itodrGvnhbV0iQPiHviGwLOOMa9RHAI_wo71zba7t7X6jWsGsBsnKUXj9QrkATj1YrV7sHvTer8F1k07vs12n36q4WmiRhrzNmDsv9/s200/bepro.jpg" width="193" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto ricavata da bepro-favero.com</td></tr>
</tbody></table>
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Da qualche giorno sto provando il nuovo misuratore di potenza <b>BePro</b> della società <b>Favero Electronics</b> (sito internet: <a href="http://www.bepro-favero.com/" target="_blank">www.bepro-favero.com</a>). Un misuratore di potenza integrato nei pedali che viene venduto in due versioni a seconda se si opta per un sensore in tutti e due i pedali o un solo sensore di potenza.</div>
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L'installazione sulla propria bicicletta è semplice e veloce. Senza l’assistenza di un meccanico e senza intervenire sulle ruote o installare sensori esterni, in pochi minuti BePro è pronto all'uso. L'importante è seguire qualche accorgimento accuratamente indicato nel manuale d'installazione per avere la massima accuratezza di misurazione.</div>
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Come gran parte dei misuratori di potenza in commercio, grazie alla tecnologia ANT+, BePRO è compatibile con la maggior parte dei ciclocomputer aventi questa tecnologia. Nel mio caso utilizzo un Garmin Forerunner 310XT.</div>
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Una volta installato lo strumento mi sono subito dato da fare per testarlo e sperimentarlo, questo e i prossimi articoli riguarderanno le analisi che sto facendo.</div>
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<b>BePro VS Ciclomulino</b></div>
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Dal momento che il Ciclomulino è uno degli strumenti che maggiormente utilizzo per effettuare i test di valutazione, un primo passo è stato proprio quello di confrontare la potenza stimata dal Ciclomulino con quella misurata dal power meter BePro. Il Ciclomulino è un cicloergometro a resistenza aerodinamica dotato di una ruota che fa da volano. Un dispositivo chiamato Kisciotte misura la velocità della ruota mentre pedalo, questa velocità viene convertita in potenza grazie al software IT4Cycling che permette di visualizzare, registrare e monitorare i dati.</div>
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Con l'obiettivo di avere un primo riscontro diretto tra potenza stimata dal Ciclomulino e quella misurata dal BePro ho effettuato una prova della durata di 10' inserendo sprint, variazioni di ritmo e progressioni, simulando così una classica "situazione di gara".<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS7NBD3_S_-5k0V8Xqxu4iAZK3g0o1mSkWTHw9IGBd-nsIhSspT662JIxDGXLgG_1utDlaeJuf5O6HMc7OukbeMZrYsrfeUgyB3bpKHXswOoidT3G8__V3u22e-Yripgj9zpbyN_nswCGb/s1600/bpvscicl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS7NBD3_S_-5k0V8Xqxu4iAZK3g0o1mSkWTHw9IGBd-nsIhSspT662JIxDGXLgG_1utDlaeJuf5O6HMc7OukbeMZrYsrfeUgyB3bpKHXswOoidT3G8__V3u22e-Yripgj9zpbyN_nswCGb/s640/bpvscicl.jpg" width="640" /></a></div>
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Si può facilmente vedere come l'andamento della potenza misurata dai due strumenti è pressoché identica sia a basse che ad alte intensità. La potenza massima e quella media registrata sono molto vicine. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSL7rJ7KZumtUICu05kwdjbVvh2Xgeg5mB8pedIpQO89X2AQpxugxyxRUuE0aZHj6ML4-gIYLIv2J6kwnhCYfKrWBkAIxTzay6nZvJSz7inlg5SDxdQpaiXQlmQkYzmDRwu4Y9nptDF7v3/s1600/Screenshot+2015-07-11+22.14.42.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="95" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSL7rJ7KZumtUICu05kwdjbVvh2Xgeg5mB8pedIpQO89X2AQpxugxyxRUuE0aZHj6ML4-gIYLIv2J6kwnhCYfKrWBkAIxTzay6nZvJSz7inlg5SDxdQpaiXQlmQkYzmDRwu4Y9nptDF7v3/s320/Screenshot+2015-07-11+22.14.42.png" width="320" /></a></div>
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Nell'arco dei dieci minuti la potenza massima misurata da BePro è 1,2% più alta, mentre la potenza media 1,9% più alta.</div>
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Una piccola differenza tra strumenti diversi è normale perché le metodiche di misura non sono le stesse: la potenza misurata dal Ciclomulino è una stima, mentre BePro misura effettivamente la forza erogata nei pedali per calcolare la potenza effettiva (a riguardo consiglio la lettura di questo precedente articolo: "<b><a href="http://coachmichelusi.blogspot.it/2015/01/la-forza-nella-pedalata.html" target="_blank">La forza nella pedalata</a></b>").</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4hG7sz6TaUE28GcxNztFyQlHIEFhxI1SI4uM8_BUQ1zMDCC9cZN9wE9AqjsAp3AiVCQV12GFeiH-yQViyaKmyNyGim90Ht9qCnQlOP4WwRvFP8Zg3gMhZfi-pclaTdRzFgqqCklpodycV/s1600/calo+ciclo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4hG7sz6TaUE28GcxNztFyQlHIEFhxI1SI4uM8_BUQ1zMDCC9cZN9wE9AqjsAp3AiVCQV12GFeiH-yQViyaKmyNyGim90Ht9qCnQlOP4WwRvFP8Zg3gMhZfi-pclaTdRzFgqqCklpodycV/s320/calo+ciclo.jpg" width="248" /></a></div>
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Analizzando meglio il grafico precedente e soffermandoci nel valutare l'andamento della potenza durante una serie di 3 sprint consecutivi si può facilmente intuire come la potenza del Ciclomulino è una stima, mentre BePro misura effettivamente la forza (e di conseguenza la potenza) erogata sui pedali.</div>
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Come si può vedere all'interno dell'area circondata di rosso, nei due secondi successivi dopo gli sprint smettevo di pedalare, infatti la potenza misurata da BePro va a zero. Il ciclomulino non è in grado di misurare questa variazione in quanto la ruota per inerzia continua a girare e lo strumento non è in grado di capire se l'atleta sta effettivamente pedalando o è fermo.</div>
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Il Ciclomulino non è quindi il miglior strumento di paragone ma comunque è un importante passaggio da fare in quanto è lo strumento che utilizzo per effettuare i test di valutazione utili per individuare i ritmi d'allenamento da utilizzare su strada con il proprio misuratore di potenza. Da questa analisi posso dire che i valori misurati con il Ciclomulino si possono riportare su strada seguendo la potenza misurata dal misuratore <b>BePro</b>.<br />
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Nei successivi articoli presenterò altre analisi riguardo <b>BePro</b>, con prove effettuate sia indoor che outdoor confrontando lo strumento con altri misuratori di potenza in commercio.<br />
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<i>Si dichiara che l'autore esclusivo del presente articolo è Michelusi Mattia. A quest'ultimo sono riservati tutti i diritti sull'opera quali l'adattamento totale o parziale, la diffusione e la riproduzione in qualsiasi mezzo in quanto frutto di ricerca e di elaborazioni personali.</i></div>
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<i><b>Dott. Mattia Michelusi</b></i></div>
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<i>Email: mattia.michelusi@gmail.com</i><br />
<i>Web: www.coachmichelusi.blogspot.it</i></div>
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Michelusi Mattiahttp://www.blogger.com/profile/02258350666147410882noreply@blogger.com0