Mijn eerste Dodentocht - ::: Wandelportaal.be - Aktivia
Mijn eerste Dodentocht - ::: Wandelportaal.be - Aktivia
Mijn eerste Dodentocht - ::: Wandelportaal.be - Aktivia
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Let op, 40ste <strong>Dodentocht</strong> op<br />
14/08/2009. Bereid je nu voor!<br />
Inhoudsopgave:<br />
Voorwoord ...........................................................................................................................................................5<br />
Deel 1: De <strong>Dodentocht</strong> ...................................................................................................................................6<br />
Deel 2: Voor<strong>be</strong>reiding! ...................................................................................................................................7<br />
2.1 Wandeloutfit ............................................................................................................................................ 8<br />
2.1.1 Wandelschoenen: ........................................................................................................................... 8<br />
2.1.2 Wandelsokken: ................................................................................................................................ 8<br />
2.1.3 Wandelkledij: .................................................................................................................................... 9<br />
2.1.4 Accessoires: .....................................................................................................................................10<br />
2.2 Training .....................................................................................................................................................12<br />
2.2.1 Twee programma’s: ......................................................................................................................12<br />
2.2.2 Hoe is het trainingsschema opgebouwd: ............................................................................12<br />
2.2.3 De wandeltempo’s: ......................................................................................................................13<br />
2.2.4 De 4 soorten wandeltrainingen: .............................................................................................14<br />
2.2.5 De hartslagmeter en de hartslagzones: ...............................................................................15<br />
2.2.6 De tussendoelen: ..........................................................................................................................15<br />
2.2.7 Waarom rustperiodes inlassen: ................................................................................................16<br />
2.2.8 Wat kan je recuperatie <strong>be</strong>vorderen: .......................................................................................16<br />
2.2.9 Wat te doen bij ziekte, vermoeidheid, blessures, enz: .....................................................17<br />
Trainingsschema 6 maanden: .............................................................................................................18<br />
Trainingsschema 3 maanden: .............................................................................................................22<br />
Tochten die je kunt plannen in je 6-maanden trainingsschema: ...........................................24<br />
Tochten die je kunt plannen in je 3-maanden trainingsschema: ...........................................25<br />
Tips: ...............................................................................................................................................................25<br />
2.3 Voeding ...........................................................................................................................................................26<br />
2.3.1 Voor de tocht: .................................................................................................................................26<br />
2.3.2 Tijdens de tocht: ............................................................................................................................26<br />
2.3.3 Na de tocht: ....................................................................................................................................27