In the third month we start to realize more exercise on bike, leaving other sports and focusing only on improving in cycling performance. At this stage it is also important to find the right way to train. Assume that it is preferable to find roads with little traffic is good to find hilly, but also with good climbs.

Important to find a slope suited to SFR, with a slope of 6-8% and continued long enough to make ascents of about 10 minutes.

3rd Month

1st week

1st Training

Bike SFR 85-90% HR Max and 30-40RPM

20' plain, 65- 75% HR Max

SFR 4x2' recovery 3'

SFR 3x4' recovery 2'

10' plain, 65-75% HR Max

2nd Training

bike

30' 65-75% maximum heart rate as constant as possible in the plains

6x10' 75-85% maximum heart rate recovery in plain 5' 60-70% HR Max

20' 65-75% maximum heart rate as constant as possible in the plains

2nd week

1st Training

SFR Bike 85-90% HR Max and 30-40RPM

10' plain, 65- 75% HR Max

SFR 4x3' recovery 2'

SFR 4x4' recovery 2'

10' plain, 65- 75% HR Max

2nd Training

bike

20' 65-75% maximum heart rate as constant as possible in the plains

6x14' 75-85% maximum heart rate on the plains then 1' at 85-90% HR Max, and then recover the 5' at 60-70% HR Max

10' 65-75% maximum heart rate as constant as possible in the plains

3rd week

1st Training

Bike SFR Fc 85-90% of maximum heart rate and 30-40RPM

10' plain, 65-75% HR Max

SFR 4x4' recovery 2'

SFR 4x5' recovery 2'

5' plain 65-75% HR Max

2nd Training

bike

10' 65-75% maximum heart rate as constant as possible in the plains

2x30' long climb to 75-85% HR Max

6x9' in plain 75-85% HR Max, then 1' at 85-90% HR Max, and then recover the 5' at 60-70% HR Max

10' 65-75% HR Max in the plains as constant as possible

4th week

1st Training

Bike SFR 85-90% HR of maximum heart rate and 30-40RPM

5' plain 65-75% HR Max

SFR 4x5' recovery 2'

SFR 4x6' recovery 2'

5' plain 65-75% HR Max

2nd Training

10' 65-75% maximum heart rate as constant as possible in the plains

2x20' long climb to 75-85% HR Max

2x10' long climb to the 80-90% HR Max

6x9' plain 75-85% HR Max, then 1' at 85-90% HR Max, and then recover the 5' 60-70% HR Max

10' 65-75% HR Max in the plains as constant as possible

Share this article

Submit to FacebookSubmit to Twitter