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In the second month of winter training we starting to enter "live" training sessions, even though not exclusively centered on the use of the bike. This period is important to create a good general physical preparation which then form the basis on which to perform the following cycling workouts. Attention will be given to training in the gym of the lower limbs, while running and swimming will help us to improve aerobic capacity.

The use of the bike will be used to improve the endurance training and general aerobic endurance.

2nd Month

1st week

1st Training

1h footing 9' fast, 1' at maximum rate and 5' to slow

2nd Training

2h bikes 60-75% maximum heart rate as constant as possible in the plains

2nd week

1st Training

Gym

Leg Curl 6x12' 1' rest

Leg Extension 6x12' 1' rest

Press 8x12' 1' rest

2nd Training

1h bikes 60-75% maximum heart rate as constant as possible in the plains

1h bike in the hill 65-85% HR max

3rd week

1st Training

Gym

Leg Curl 6x6-8-10-12-10-8 1' rest

Leg Extension 6x6-8-10-12-10-8 1' rest

Press 8x6-8-10-12-10-8 1' rest

2nd Training

1h footing constant pace

2h bike 60-80% maximum heart rate steady pace

4th week

1st Training

Gym

Leg Curl 8x14-12-10-8-6-4-6-8 1' rest

Leg Extension 8x14-12-10-8-6-4-6-8 1' rest

Press 8x14-12-10-8-6-4-6-8 1' rest

2nd Training

1h footing 5' fast-paced, 1' at maximum rate, and 4' to slow

1h bike Fc 60-80% maximum heart rate constant pace on the plain

1h bike Fc 65-90% HR Max climb a hill with a good %

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