There have been a great number of readers who have asked for advice on training having at disposal a little time: what to do and how to do to obtain a good step having a little time to be trained?

For all the principal obstacle is the job that hampers a good programming of the training and above all a good mountain hours weekly magazine to be dedicated to the bicycle. Almost they all concentrate on Sunday, "lucky a few" has also one now at disposal during the week, others manage to train on Saturday and Sunday. They all would want to be to the step with the own friends and they want to participate in some on competitive race. We see how to do and if it is really possible to reach these objectives with a few hours of training in week.

For first thing it does not count the quantity of the training, but the quality, this means that it is better to be trained for a few hours, but with criterion and engagement that for many hours but without an objective reality and with bland rhythms. Then, no illusion, we must understand that if the engagements of family and of work prevent us from training us like "prof" we will not be able to have a confrontation with whom every day manages to be trained seriously, with the perfect times of recovery (hours of sense, working activity of modest physical engagement during the day). I get round that the working week of a doctor is quite different of that one of a carpenter, normal that the first arrives fresh and rested to Sunday, while much more tyre other. In these cases we must understand, then, that the challenge and the comparison cannot be with the companion of exit, but with us ourselves (as it should be always, among other things). Too much is the variables in the daily life that flow into the training and that lead to different final performances. It is not possible, then, that who has at disposal a little time of training, manages to obtain the same performances of the one who is in bicycle every day, but this should not be a drama. It is instead possible to organise the own exits in the way of obtaining the maximum of the benefits at a little time at disposal and managing to obtain good performances, in the way of being able to face also engagements of certain level, like a great one, I melt. In this last case, be quite clear, the objective is of concluding the manifestation on the time limit and not that of winning. The principal obstacle remains not so much the hours of training, in any case scarce, but their distribution, usually one or two in week, in this way does not manage to condition in effective way the physique itself, above all when two training is consecutive and then it is the long interval of the working week, which almost cancels the preceding training. This means that is needed much more time to obtain improvements in the athletic performance and what these will be of more modest entity, compared to whom it is trained by a greater frequency. All aspects that once known will make us decrease with greater consciousness of our limits, of the possibility of the objectives for whom really we can aim, of the aware what to go to bicycle is beforehand an amusement, then a healthy activity for our organism, then a personal challenge with us and at last, and only in case, also a competitive sporting discipline. An error, what according to my opinion, many people commit, in fact, is that of itself wanting, at all the costs, to correspond to other companions of exit, this is impossible when there is an abysmal difference in the life styles and on the time that it is possible to dedicate to the bicycle; another error is keeping on going out with groups whose athletic preparation is usually quite superior to the own one, better homogeneous groups, perhaps with styles of life and similar problems. Now we see a training table in the alone Sunday day and in case an hour of training on Saturday or inside the week. The one who has more time can see quietly the preceding articles. The one who has only on Sunday unwinds only the training dedicated to Sunday, who has more time inserts also another hour of training. Into the training the departures are inserted firm, these consist in leaving firm on a level road with the longest disposable report and accelerate up to the maximum of the own possibilities (in practice a flight), also pedalling in outside it saddles and trying to maintain as a long time as possible, that is up to the exhaustion, the maximum velocity. It is returned, then, at the departure point with a very bland rhythm that serves like recovery. Then the repeated ones are inserted into slope, into feet on the pedals; in this case it is necessary to find a not too steep and sufficiently long slope, it is necessary to choose a report fit for us to let remain in feet on the pedals with a frequency of push on the pedals of 50-60 rpm, while it would be necessary to testify to the cardiac frequency between 85 and 95 % of the maximum FC. "Long Run" has been then insert so to manage to cover the distance with a great one I melt (short run, obviously); in "Long Run" it will be necessary to choose a wavy run and that presents almost a slope of one certain difficulty, be in length than in slope.

1 ^ week

1st training

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

15 ' 85 % FC Max 90 Rpm

5 ' 90 % FC Max 100-110 Rpm

15 ' 80 % FC Max 90 Rpm

5 ' 85 % FC Max 100 Rpm

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

On Sunday

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

15 ' 85 % FC Max 90 Rpm

5 ' 90 % FC Max 100-110 Rpm

4 repeated in slope 4 minutes with recovery of 3 minutes

4 departures firm with recovery of 4 minutes

20 ' 80 % FC Max 100 Rpm

10 ' 85 % FC Max 100 Rpm

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

2 ^ week

1st training

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

10 ' 80 % FC Max 90 Rpm

5 ' 90 % FC Max 100-110 Rpm

1 ' 95 % FC Max 110 Rpm

4 ' 80 % FC Max 90 Rpm

10 ' 85 % FC Max 90 Rpm

5 ' 90 % FC Max 100 Rpm

5 ' 80 % FC Max 100-110 Rpm

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

On Sunday

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

20 ' 85 % FC Max 90 Rpm

4 repeated in slope 5 minutes with recovery of 3 minutes

5 departures firm with recovery of 4 minutes

30 ' 80 % FC Max 100 Rpm

10 ' 85 % FC Max 100 Rpm

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

3 ^ week

1st training

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

20 ' 80 % FC Max 90 Rpm

5 ' 85 % FC Max 100-110 Rpm

1 ' 95 % FC Max 110 Rpm

4 ' 80 % FC Max 90 Rpm

10 ' 85 % FC Max 100 Rpm

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

On Sunday

"Long Run" 60 km. to one FC included between 70 and 95 % of the FC Max

4 ^ week

1st training

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

10 ' 80 % FC Max 90 Rpm

10 ' 85 % FC Max 100-110 Rpm

1 ' 95 % FC Max 110 Rpm

4 ' 80 % FC Max 90 Rpm

15 ' 85 % FC Max 100 Rpm

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

On Sunday

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

30 ' 80 % FC Max 90 Rpm

10 ' 85 % FC Max 100 Rpm

20 ' 80 % FC Max 100 Rpm

5 repeated in slope 5 minutes with recovery of 3 minutes

5 departures firm with recovery of 4 minutes

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

5 ^ week

1st training

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

30 ' 80 % FC Max 90 Rpm

10 ' 85 % FC Max 100-110 Rpm

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

On Sunday

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

30 ' 80 % FC Max 90 Rpm

10 ' 85 % FC Max 100 Rpm

6 repeated in slope 5 minutes with recovery of 3 minutes

6 repeated in slope 4 minutes with recovery of 2 minutes

5 departures firm with recovery of 1 minute

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

6 ^ week

1st training

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

20 ' 80 % FC Max 90 Rpm

20 ' 85 % FC Max 100-110 Rpm

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

On Sunday

"Long Run" 80 km. to one FC included between 70 and 95 % of the FC Max

7 ^ week

1st training

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

40 ' 80 % FC Max 90 Rpm

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

On Sunday

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

50 ' 80 % FC Max 90 Rpm

6 repeated in slope 5 minutes with recovery of 3 minutes

6 repeated in slope 4 minutes with recovery of 2 minutes

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

8 ^ week

1st training

5 ' 50-60 % FC Max 80 Rpm

5 ' 60-75 % FC Max 90 Rpm

10 ' 80 % FC Max 90 Rpm

6 repeated in slope 5 minutes with recovery of 3 minutes

5 ' 70 % FC Max 90 Rpm

5 ' 50 % FC Max 70 Rpm

On Sunday

"Long Run" 100 km. to one FC included between 70 and 95 % of the FC Max

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