After spending a period of deadlift, the time has come to resume training for the new season.
A period that we will define as general training which will aim to bring the conditions of resistance to optimal levels, to increase the muscularization and to continue the path of mental regeneration in view of the competitions.
Then a month, that of November, where we will alternate training on general resistance, the long classics, with sessions for resistant strength, workouts in the gym and sessions for technique. This is broadly a project that will have to be calibrated according to the specialty.
General resistance
The longs are the starting point for all aerobic disciplines. Even for the most explosive ones, however, they have an important value to grant the body that necessary condition to support the workloads, the descent sessions and the race weekends.
If we turn to a great cross-country skier, the hours of training will gradually have to increase to get to the end of the month even 4-hour sessions at a mild and continuous pace. Even for those who practice xc the discourse may be similar, thus creating a broad base on which to later insert the most intense works.
Enduro and DH the yin and yang of gravity
If the work for disciplines of fatigue can be similar, it is in gravity that things can have two different paths. If for the enduro the aerobic component plays an important role, leading the riders to imagine exits similar to those of those who practice xc or marathon, in dh it will be possible to stop at even shorter exits.
How many times biker ...
Two sessions a week in which to work over such long distances may be enough, bearing in mind that there are other qualities to train on the other days. It is probable that those who are preparing for long distances will also be able to insert a third long session, if they have the possibility.
Alternative sports
In this phase, not all enthusiasts have the opportunity to perform long jobs even during the week, so you can also organize yourself with different training tools. In this sense, running is certainly the best activity, which allows you to obtain very important benefits with sessions of 1h30 '/ 45'.
The importance of the gym
It is a phase in which to recover good muscle tone or to increase it. This will depend a lot on the age and condition you are starting from. Trophism of the postural muscles, resistance of those necessary for the conduction of the vehicle, coordination and balance are skills that must be trained in this phase. We will talk about it in depth in a few days in a dedicated article.
The SFRs?
The work on the strength resistance already plays an important role, it will be possible to integrate it in a long session or, for those who have the possibility, dedicate a session to it, perhaps every other week.
The importance of training the technique
All off-road disciplines are heading in a specific direction in which driving plays an important role. It is no longer just a situation specific to gravity disciplines. We are all well aware of how the tracks are structured cross country, but even the most important Marathons are slowly changing their skin, inserting technical elements that weren't there until a few years ago. So it is essential to work to improve these qualities or to increase them.
In gravity disciplines, pump track sessions or for those who have the opportunity on the bmx track will be important. Taking care of the style in the jumps and the control of the mtb will be necessary to maintain the feeling. For those who come instead of the disciplines of fatigue it may be necessary to face enduro routes, to raise their driving skills, facing difficulties even higher than those that will be found in the race. Especially for xcers it may be useful to follow driving courses with experienced enduro riders to improve their position in the saddle. It is no coincidence that some of the strongest riders in the World Cup have relied on former descendants as coaches.
A typical week
As you can see with the month of November it is back to getting serious. Competitiveness has reached such a level of competitiveness that it is important to take care of every detail, both in training and, as we will see, also in the mental and nutritional aspect.
Below I will show you a typical week described in a general way, with the aim of giving only an orientation, knowing that, especially among amateurs, it will be appropriate to keep in mind that the work dynamics can make it difficult to follow a pattern.
Monday: rest
Tuesday: Gym alternating in the weeks an output with sr (also possible on the rollers)
Friday: long or run out
Thursday: rest
Friday: Gym
Saturday: exit on the technique
Sunday: Long, progress from 2h30 'up to 3h30' during the weeks depending on the objectives.
