{"id":12814,"date":"2025-06-12T09:20:49","date_gmt":"2025-06-12T07:20:49","guid":{"rendered":"https:\/\/trailrunadvisor.com\/penyagolosa-csp-estrategia-de-ritmo-para-ultramaratonas\/"},"modified":"2025-12-15T16:35:19","modified_gmt":"2025-12-15T15:35:19","slug":"penyagolosa-csp-estrategia-de-ritmo-para-ultramaratonas","status":"publish","type":"post","link":"https:\/\/trailrunadvisor.com\/pt-pt\/penyagolosa-csp-estrategia-de-ritmo-para-ultramaratonas\/","title":{"rendered":"Penyagolosa CSP &#8211; Estrat\u00e9gia de ritmo para ultramaratonas"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"12814\" class=\"elementor elementor-12814 elementor-12616\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0134ae5 e-flex e-con-boxed e-con e-parent\" data-id=\"0134ae5\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ecf20ba elementor-widget elementor-widget-image\" data-id=\"ecf20ba\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1080\" height=\"720\" src=\"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2025\/06\/may-2025-1080-x-720-px.png\" class=\"attachment-full size-full wp-image-12608\" alt=\"watch Western States live\" srcset=\"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2025\/06\/may-2025-1080-x-720-px.png 1080w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2025\/06\/may-2025-1080-x-720-px-300x200.png 300w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2025\/06\/may-2025-1080-x-720-px-1024x683.png 1024w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2025\/06\/may-2025-1080-x-720-px-768x512.png 768w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-323388c elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"323388c\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Penyagolosa CSP &#8211; Estrat\u00e9gia de ritmo para ultramaratonas<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4329d3c elementor-align-center elementor-widget elementor-widget-post-info\" data-id=\"4329d3c\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-2adc81a elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t<a href=\"https:\/\/trailrunadvisor.com\/pt-pt\/2025\/06\/12\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>Junho 12, 2025<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b670636 elementor-widget elementor-widget-text-editor\" data-id=\"b670636\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A tua <\/span><i><span style=\"font-weight: 400;\">estrat\u00e9gia de ritmo para ultramaratonas<\/span><\/i><span style=\"font-weight: 400;\">  \u00e9 o elemento mais importante que tive de dominar antes de enfrentar <a href=\"https:\/\/trailrunadvisor.com\/races\/penyagolosa\/\">a lend\u00e1ria Penyagolosa CSP<\/a>. Como corredor que j\u00e1 provou a do\u00e7ura das chegadas ao topo e a amargura das quedas, posso dizer com confian\u00e7a que, sem um plano de ritmo s\u00f3lido, esta corrida t\u00e9cnica de 100 quil\u00f3metros nas montanhas espanholas vai dar cabo de ti. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be206ba elementor-widget elementor-widget-heading\" data-id=\"be206ba\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">A corrida e o que a torna brutal\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da422ad elementor-widget elementor-widget-text-editor\" data-id=\"da422ad\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Para come\u00e7ar, a Penyagolosa CSP n\u00e3o \u00e9 apenas uma prova de dist\u00e2ncia &#8211; \u00e9 uma prova de eleva\u00e7\u00e3o, calor, rochas e terreno implac\u00e1vel. Com mais de 5.500 metros de ganho vertical, os teus quadriciclos est\u00e3o sob cerco desde o momento em que come\u00e7as em Castell\u00f3n at\u00e9 chegares ao santu\u00e1rio de Sant Joan de Penyagolosa. No entanto, o que a torna especialmente complicada \u00e9 a sua tecnicidade. Descidas acentuadas, pedras soltas, trilhos florestais e cumes expostos ao sol testam a tua resist\u00eancia f\u00edsica e clareza mental.   <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ddb33f elementor-widget elementor-widget-heading\" data-id=\"9ddb33f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Construir o meu plano de ritmo: a base\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-589cb36 elementor-widget elementor-widget-text-editor\" data-id=\"589cb36\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Dada a sua reputa\u00e7\u00e3o, constru\u00ed a minha <\/span><i><span style=\"font-weight: 400;\">estrat\u00e9gia de ritmo para ultramaratonas<\/span><\/i><span style=\"font-weight: 400;\"> em tr\u00eas pilares:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Zonas de esfor\u00e7o segmentadas<\/b><span style=\"font-weight: 400;\"> com base no tipo de terreno<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Acumula tempo<\/b><span style=\"font-weight: 400;\"> para permitir que o desconhecido<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Disciplina o ritmo card\u00edaco<\/b><span style=\"font-weight: 400;\">N\u00e3o te esque\u00e7as de que a tua frequ\u00eancia card\u00edaca \u00e9 muito baixa, especialmente nos primeiros 40 km<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Antes do dia da corrida, dividi o CSP em cinco partes:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Castell\u00f3n a Borriol (caminhos de fogo f\u00e1ceis, percorr\u00edveis)<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Borriol a Les Useres (in\u00edcio das subidas)<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les Useres a Atzeneta (mais t\u00e9cnica, exposi\u00e7\u00e3o solar)<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Atzeneta a Xodos (a noite cai, o cansa\u00e7o aperta)<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Xodos a Sant Joan (subida final brutal)<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Em cada sec\u00e7\u00e3o, defini intervalos de ritmo realistas com base em treinos e resultados anteriores. Mas, mais importante ainda, ensaiei antecipadamente as minhas transi\u00e7\u00f5es de abastecimento e de caminhada &#8211; estas podem fazer ou desfazer um bom dia. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1733f25 elementor-widget elementor-widget-heading\" data-id=\"1733f25\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dia da corrida: li\u00e7\u00f5es de paci\u00eancia e precis\u00e3o\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4238004 elementor-widget elementor-widget-text-editor\" data-id=\"4238004\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Desde a linha de partida, contive-me. Todos estavam ansiosos, mas eu mantive-me fiel \u00e0 minha   <\/span><i><span style=\"font-weight: 400;\">estrat\u00e9gia de ritmo para ultramaratonas<\/span><\/i><span style=\"font-weight: 400;\">. Embora seja tentador capitalizar a adrenalina logo no in\u00edcio, passar demasiado depressa por Castell\u00f3n e Borriol pode sabotar as tuas pernas antes do in\u00edcio da verdadeira corrida.<\/span><\/p><p><span style=\"font-weight: 400;\">Entre os quil\u00f3metros 20 e 40, concentrei-me na efici\u00eancia. Corri nas subidas que podiam ser percorridas e fiz power-hiking nos segmentos mais dif\u00edceis. Fui ultrapassado muitas vezes &#8211; mas muitos desses corredores acabaram por se tornar v\u00edtimas mais tarde. A transi\u00e7\u00e3o para o calor a meio da corrida foi mais suave porque me mantive dentro da minha zona de ritmo card\u00edaco alvo e cumpri o plano de sal e gel com que tinha treinado.   <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f12749d elementor-widget elementor-widget-heading\" data-id=\"f12749d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Estrat\u00e9gia ajustada ao terreno: nunca lutes contra a montanha\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0e258f elementor-widget elementor-widget-text-editor\" data-id=\"b0e258f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ao contr\u00e1rio das ultras planas, a Penyagolosa castiga a teimosia. \u00c9 por isso que a minha   <\/span><i><span style=\"font-weight: 400;\">estrat\u00e9gia de ritmo para ultramaratonas<\/span><\/i><span style=\"font-weight: 400;\">  inclu\u00eda ajustes din\u00e2micos com base no terreno. Caminhei cedo e com frequ\u00eancia em subidas t\u00e9cnicas, mesmo que as minhas pernas estivessem frescas. Tamb\u00e9m escolhi as descidas para recuperar em vez de as correr, especialmente em rochas soltas ou afiadas.  <\/span><\/p><p><span style=\"font-weight: 400;\">Atrav\u00e9s das florestas e dos trilhos expostos entre Les Useres e Atzeneta, eu tinha uma miss\u00e3o: manter a calma e n\u00e3o perseguir ningu\u00e9m. Parece simples, mas ver os corredores passarem por ti pode ser um desafio mental. Foi ent\u00e3o que me lembrei: \u201cCorre o teu plano, n\u00e3o o deles.\u201d  <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b5d6809 elementor-widget elementor-widget-heading\" data-id=\"b5d6809\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">A nutri\u00e7\u00e3o e o ritmo andam de m\u00e3os dadas\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6acbe48 elementor-widget elementor-widget-text-editor\" data-id=\"6acbe48\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Manter o ritmo significava que tamb\u00e9m podia ser consistente com as calorias. A cada 40 minutos ingeria 90-120 kcal, a maior parte em forma l\u00edquida e de gel. Este ritmo evitou quebras de energia e ajudou a estabilizar o meu estado mental at\u00e9 \u00e0 marca dos 70 km.  <\/span><\/p><p><span style=\"font-weight: 400;\">O meu est\u00f4mago revirou-se um pouco durante a noite, mas como n\u00e3o exagerei nas primeiras sec\u00e7\u00f5es, pude dar-me ao luxo de um pequeno abrandamento. Mais uma vez, isto reflecte a forma como um bom   <\/span><i><span style=\"font-weight: 400;\">estrat\u00e9gia de ritmo para ultramaratonas<\/span><\/i><span style=\"font-weight: 400;\"> n\u00e3o se trata apenas de tempo &#8211; trata-se de manter tudo: energia, mentalidade, motiva\u00e7\u00e3o.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de2381e elementor-widget elementor-widget-heading\" data-id=\"de2381e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Subindo para as \u00faltimas horas\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-619f73b elementor-widget elementor-widget-text-editor\" data-id=\"619f73b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Quando cheguei a Xodos, o cansa\u00e7o era ineg\u00e1vel. No entanto, foi aqui que a minha paci\u00eancia compensou. Muitos \u00e0 minha volta estavam a debater-se, obrigados a parar ou a abrandar. Eu podia continuar a andar com inten\u00e7\u00e3o. A subida final &#8211; \u00edngreme e solta &#8211; j\u00e1 n\u00e3o era uma batalha, mas uma tarefa que eu tinha esperado, visualizado e para a qual me tinha preparado. N\u00e3o corri at\u00e9 ao fim, mas avancei com clareza.     <\/span><\/p><p><span style=\"font-weight: 400;\">Al\u00e9m disso, consegui passar v\u00e1rios corredores que me tinham ultrapassado horas antes, confirmando o valor do meu plano.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-78bb2e4 elementor-widget elementor-widget-heading\" data-id=\"78bb2e4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Considera\u00e7\u00f5es finais: porque \u00e9 que o ritmo \u00e9 o verdadeiro fator de mudan\u00e7a\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6504876 elementor-widget elementor-widget-text-editor\" data-id=\"6504876\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Cruzar a linha de chegada da Penyagolosa CSP foi surreal. N\u00e3o s\u00f3 por causa da dist\u00e2ncia, mas porque o meu   <\/span><i><span style=\"font-weight: 400;\">estrat\u00e9gia de ritmo para ultramaratonas<\/span><\/i><span style=\"font-weight: 400;\">  Trabalhaste. A satisfa\u00e7\u00e3o n\u00e3o era apenas f\u00edsica &#8211; era profundamente psicol\u00f3gica. Respeitei o percurso, confiei no meu treino e nunca tra\u00ed a disciplina de ritmo que tinha constru\u00eddo ao longo de meses.  <\/span><\/p><p><span style=\"font-weight: 400;\">Se est\u00e1s a pensar fazer a PEC Penyagolosa ou qualquer 100k t\u00e9cnico, eis o que te recomendo:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Estuda intensamente o curso.<\/b><span style=\"font-weight: 400;\">  Sabe onde vais caminhar, correr, descansar e reabastecer.<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Treina ao teu ritmo, n\u00e3o ao teu ego.<\/b><span style=\"font-weight: 400;\">  A velocidade \u00e9 sedutora; o ritmo inteligente vence.<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Respeita os elementos.<\/b><span style=\"font-weight: 400;\">  O calor, o terreno e a escurid\u00e3o amplificam os erros.<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><\/ul><p><b>Ouve o teu corpo, n\u00e3o o rel\u00f3gio.<\/b><span style=\"font-weight: 400;\">  O sucesso vem de terminares forte, n\u00e3o de come\u00e7ares depressa.<\/span><span style=\"font-weight: 400;\"><br><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63a32ba elementor-widget elementor-widget-heading\" data-id=\"63a32ba\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Em resumo: planear, adaptar, conquistar\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16d041d elementor-widget elementor-widget-text-editor\" data-id=\"16d041d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Todas as ultramaratonas nos ensinam algo novo, mas <a href=\"https:\/\/www.instagram.com\/trailrunadvisor\/\" target=\"_blank\" rel=\"noopener\">a CSP ensinou-me<\/a> que a disciplina ao longo da dist\u00e2ncia \u00e9 tudo. Ao combinar o ritmo, a nutri\u00e7\u00e3o, a mentalidade e a consci\u00eancia do terreno, n\u00e3o me limitei a sobreviver \u00e0 corrida &#8211; corri-a com intelig\u00eancia e objetivo. <\/span><\/p><p><span style=\"font-weight: 400;\">Quer sejas um ultrarreunner experiente ou estejas a preparar-te para os teus primeiros 100 km, lembra-te disto: a tua <\/span><i><span style=\"font-weight: 400;\">estrat\u00e9gia de ritmo para ultramaratonas<\/span><\/i><span style=\"font-weight: 400;\"> \u00e9 a tua ferramenta mais forte, o teu treinador silencioso e o teu companheiro mais fiel no dia da corrida.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>A tua estrat\u00e9gia de ritmo para ultramaratonas \u00e9 o elemento mais importante que tive de dominar antes de enfrentar a lend\u00e1ria Penyagolosa CSP. Como corredor que j\u00e1 provou a do\u00e7ura das chegadas ao topo e a amargura das quedas, posso dizer com confian\u00e7a que, sem um plano de ritmo s\u00f3lido, esta corrida t\u00e9cnica de 100 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"category":[142],"tag":[],"class_list":["post-12814","post","type-post","status-publish","format-standard","hentry","categories-noticias"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Estrat\u00e9gia de ritmo para as ultramaratonas - Penyagolosa CSP<\/title>\n<meta name=\"description\" content=\"Descobre como dominar o CSP de Penyagolosa com uma estrat\u00e9gia de ritmo eficaz para ultramaratonas. 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