masthead

Begin a process of analysis of how to structure a period of winter training for cyclists who can have little time to workout, but still want to train with a certain scientific method.

Even the mere amateur, who uses the bike for passion and engages in some competition with the sole purpose of participating in and completing the race, is enhanced in a good workout program, which should take account of the work and family commitments. Even the amateur, like the professional, however, is beneficial in a period of rest from the bike, a couple of weeks, where can relax and focus on other activities.

This period serves not only as physical rest, but also psychological, to be able to resume training with greater conviction. Two weeks may be considered an optimal time, not so short as to be insufficient, not so long as to undermine progress athletic just conquered. After these two weeks we can go back to a general enhancement of our physical performance, with two weeks of "recovery" workout. In the subsequent 4 weeks the sport must be "multidisciplinary" paying attention to complementary and preparatory activities to cycling activity (gym, swimming, running). At the same time will resume cycling, starting a background activity, which will form the basis for further specific training. In this way we have already exceeded the two months of training. Another month will be dedicated to the enhancement of the lower limbs and to improve hill-climbing performance, while in the following months we will begin to build capacity and aerobic endurance. So last month we will proceed to longer training sessions in view of the spring "debut". All this must take account of the work commitments and the fact that go riding should be a pleasure and not, in this case, a job. We'll see how to structure a program that provides only two times a week, therefore compatible with various job commitments, with a short mid-week workout and a long Sunday exit.

1st Month

1st week

Rest

2nd week

Rest

3rd week

1st Training

1h swimming pool

2nd Training

1h footing

1h bike 50-65% HR Max

4th week

1st Training

1h swimming pool

2nd Training

1h running intervals of 10' fast and 10' to slow

1.5 h cycling 60-75% maximum heart rate as constant as possible in the plains

X

Right Click

No right click