After the autumn off season and having disposed of the festivities with February, the time has come to clarify the programs and start training precisely. The calendars are basically ready and except for some changes, the seasonal goals for all bikers should already be clear.
HOW TO LEAVE
In December we talked about the physiological tests necessary to frame the athlete, to know his characteristics and set up the work plan. Now is the time to put our data into practice. On a general level, training must focus on increasing the specific resistance, for which its various components must be stimulated and the aerobic system must be brought to its maximum efficiency. It must be taken for granted that the basic resistance, the famous long slow, has been maintained in the autumn period, so now it is appropriate to stimulate our body with loads that starting from f. average reach the threshold values. In this way, we will expand the basis necessary for our body to withstand the extreme rhythms of competitions.
In addition to the work dedicated to resistance, it will be advisable to continue the work of strengthening strength, both in the gym and on the bike, through the SFR and the repetitions for maximum strength.
IN PARTICULAR
But if we wanted to move from theory to practice, what are the important workouts for this period?
Long-term work is still important, it would be a mistake not to foresee at least one exit a week for this feature, so 3h at a slow pace are to be maintained. But next to the distance it is appropriate to insert repeated al planet, workouts of Fartlek e long climbs that allow you to work even at values close to the anerobic threshold.
The dynamics must still be to perform repetitions with large times, so when we talk about medium, we can imagine doing a job of at least 10 'continuous, when we think of Fartlek or go up to medium-intense the expected times must be at least 30 '.
But unless you are planning a professional training plan it is necessary to alternate the sessions over a period of at least three weeks, in this way we will be able to create a series of differentiated stimuli but appropriate to the period. Therefore, without prejudice to the long-term work, it will be good to alternate the other jobs in order to be able to do two for each type of work over the three weeks.
THE GYM
Working out in the gym is an element that must be maintained throughout the year, so we must provide for a session in which we take care of our muscles. In recent months we have worked mainly on aspects concerning resistant strength, instead in this period it is important to focus on pure strength, with workouts that include pyramid exercises on the pyramid style 3-5-7-5-3 or with the classic 3 series from 6 repetitions.
A pre-athletic session in addition to strength exercises, must always include a first part dedicated to mobility, coordination and balance, as well as some exercises on speed, in order to limit the possible flooding typical of strength training.
WHAT MUST THE SIMPLE PASSIONATE DO?
There is often the mistaken belief that a training project is only for athletes. This is an idea that should be reviewed, since a good workout, thought about the needs and the time available, would be very useful even for the simple enthusiast who wants to have fun on Sunday with friends. the use of the heart rate monitor and the continuity of the exits are two very important practices that guarantee an excellent state of health and that allow you to face the exits with greater awareness.
HOW TO ORGANIZE US IN WINTER?
For those who just want to have fun, there are two tips I would like to give, the first is to work well in the gym to always maintain an excellent tone and stimulate all the qualities of this activity, the second advice is not to exceed the heart rate of the average background, generally associated with a range from 5% to 15% of the anaerobic threshold value, which can be calculated with the tests we have talked about HERE.
