After the period of rest is good not immediately return to intense workouts, but proceed with a transition period that provides the bridge between weeks of rest and a return to more physical demands.

At this stage, from one hand still recovering from mental period racing, the other allows you to get used to the physical training load heavy. Many athletes, in addition, especially in the season finale, they feel much the weight of the bicycle training, an aspect natural for those in the saddle every day for 6-8 hours. In this case, therefore, becomes crucial activities alternative to the bike, leaving the mind free of the athlete, but they are still aiming to return to training next hardest. Among the development of alternatives to the two best bikes are jogging and swimming: both have their pros and cons. The course allows to train the aerobic capacity and leg muscles in addition to the ligaments of the knee, but calls for more than a spine, the swimming activity is complete and allows excellent job of developing aerobic capacity, unfortunately, despite its symmetry, trains the muscles of the arms and shoulders, rather than the legs. A good thing is to alternate the two specialties, resulting in the absence of contraindications, a slight preference in the race. Even in gym workouts are useful, with particular attention to the muscles of the legs, which then receive more targeted training, but above the abdominal muscles, back and upper body. Other sporting activities can be included according to the preference of the athlete, as, for example cross-country skiing, but it is varied, which must be analyzed case by case basis. In the latter part of this particular period, should then be added on a gradual return bike, which should take place in an alternative way to their specialty, mtb for road racer and the race bike for bikers, while the last part cycle will take longer workouts with their half of the race. It also wisely used to reduce the stress of success along psychic training, but at the same time better to prepare the athlete with sports, alternative, but as close as possible to own discipline. The timing of training, their weekly frequency and the workload will be gradually increased so as to arrive last week close to normal rates of bicycle training. The optimal heart rate training is therefore between 60 and 70% of maximum heart rate during the first week, rising to 65-75% during the second week and 70-80% during the third week, while in last week they could reach 75-85% of maximum heart rate, while having the shrewdness not exceed the average value, at the end of training, 80% of Fc Max. Diet will be adequate, possibly starting to correct the total caloric value so as to begin a slow return to a weight close to that ideal. A transition like that described can have an optimal duration of 4 weeks, divided into two parts: the first two weeks of resumption of sporting activities, the latter two weeks of approach to return to workouts. We see two different examples, the first for an athlete of a certain level and wide availability of time, the second for an amateur with less availability of time. Obviously these proposed go then adapted to specific cases.

1st example
1st week
Monday
race 1 hours
gym (exercises for the abs, lower back, deltoids, pectorals biceps and triceps)
Tuesday
1 hours swimming
gym (exercises for the abs, lower back, legs)
Wednesday
rest
Thursday
1.5 hour race
gym (exercises for the abs, lower back, deltoids, pectorals biceps and triceps)
Friday
1 hours swimming
gym (exercises for the abs, lower back, legs)
race 1 / 2 hour
Saturday
rest
Sunday
bike mtb 1 hours
1 hours swimming
2nd week
Monday
race 2 hours
gym (exercises for the abs, lower back, deltoids, pectorals biceps and triceps)
Tuesday
1 hours swimming
gym (exercises for the abs, lower back, legs)
bike mtb 1 hours
Wednesday
rest
Thursday
ride 2.5 hours
gym (exercises for the abs, lower back, deltoids, pectorals biceps and triceps)
Friday
1 hours swimming
gym (exercises for the abs, lower back, legs)
mtb bike 1 hour and 1 / 2
Saturday
rest
Sunday
bike mtb 2 hours
race 2 hours
3rd week
Monday
racing bike 2 hours
gym (exercises for the abs, lower back, deltoids, pectorals biceps and triceps)
Tuesday
race 2 hours
gym (exercises for the abs, lower back, legs)
swimming 1 / 2 hour
Wednesday
bike mtb 1 hours
Thursday
ride 2.5 hours
gym (exercises for the abs, lower back, deltoids, pectorals biceps and triceps)
Friday
racing bike 3 hours
gym (exercises for the abs, lower back, legs)
1 hours swimming
Saturday
mtb bike 3 hours
race 2 hours
Sunday
rest
4th week
Monday
bike racing 4 hours
gym (exercises for the abs, lower back, deltoids, pectorals biceps and triceps)
Tuesday
race 3 hours
gym (exercises for the abs, lower back, legs)
bike mtb 1 hours
Wednesday
bike racing 4 hours
Thursday
ride 2.5 hours
gym (exercises for the abs, lower back, deltoids, pectorals biceps and triceps)
Friday
bike racing 4 hours
gym (exercises for the abs, lower back, legs)
1 hours swimming
Saturday
racing bike 5 hours
Sunday
rest


Example 2
1st week
Monday
race 1 / 2 hour
Wednesday
gym (exercises for the abs, lower back, legs, delts, pecs biceps and triceps)
Friday
swimming or running 1 hours
2nd week
Monday
gym (exercises for the abs, lower back, legs, delts, pecs biceps and triceps)
Wednesday
race 1 hours
Friday
1 hours swimming
3rd week
Monday
gym (exercises for the legs, abdominals, lower back, deltoids, pectorals biceps and triceps)
Wednesday
mtb bike or running or swimming 1 hours
Friday
running 1 hour and 1 / 2
Saturday
mtb bike 1 hour and 1 / 2
Sunday
racing bike 1 hours
4th week
Tuesday
race 2 hours
Thursday
gym (exercises for the legs, abdominals, lower back, deltoids, pectorals biceps and triceps)
Saturday
racing bike 2 and 1/2ore
Sunday
bike mtb 2 hours


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