During the third month, the competitive preparation will involve the consolidation of training in lifting and training specific to the plain and long distances.

For hill training, then continue with the FSR, repeated his feet on the pedals and long ascent, while the plain you will find a rather flat circuit can be repeated several times. In this phase also introduce training sessions with the fixed gear, for the methodology of this training, see the article "Training with the fixed gear". The alimentation will enable us in reaching a healthy weight with a difference of 1-2% compared to the ideal. Massage and electrostimulation sessions will improve the resilience of a workout and another. We see the training of the third month.

3rd month

1st week

1st workout

fixed gear

10 minutes at 80 rpm

10 minutes at 90 rpm

40 minutes at 100-120 rpm

10 minutes at 80 rpm

2nd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 5x3' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

10 minutes at 50-60% maximum heart rate

3rd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

SFR 6x3 'recovery 2' (up to 4% average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x3' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 1x30' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 80-90% maximum heart rate

Climb up on the pedals 7x3' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 80-90% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 1x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

2nd week

1st workout

fixed gear

10 minutes at 80 rpm

10 minutes at 90 rpm

10 minutes at 100 rpm

60 minutes at 100-120 rpm

10 minutes at 80 rpm

2nd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

20 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

10 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x3' recovery 2' (up 6% on average)

20 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

20 minutes at 80-90% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 1x30' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

3rd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

Long ascent 1x60' at 75-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 8x4' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x4' recovery 2' (up 6% on average)

20 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 80-90% maximum heart rate

Climb up on the pedals 7x3' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 80-90% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 1x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

3rd week

1st workout

fixed gear

10 minutes at 80 rpm

10 minutes at 90 rpm

10 minutes at 100 rpm

60 minutes at 100-110 rpm

60 minutes at 90-100 rpm

10 minutes at 80 rpm

2nd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

60 minutes at 75-85% maximum heart rate

SFR 6x5 'recovery 2' (up to 6% average)

30 minutes at 80-90% maximum heart rate

Climb up on the pedals 5x5' recovery 2' (up 6% on average)

60 minutes at 75-85% maximum heart rate

10 minutes at 50-60% maximum heart rate

3rd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

SFR 8x6 'recovery 2' (up to 6% average)

30 minutes at 80-90% maximum heart rate

05 minutes at 90-95% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

30 minutes at 80-90% maximum heart rate

05 minutes at 90-95% maximum heart rate

Climb up on the pedals 4x6' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

Long ascent 2x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

SFR 8x6 'recovery 2' (up to 6% average)

30 minutes at 80-90% maximum heart rate

05 minutes at 90-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

30 minutes at 80-90% maximum heart rate

05 minutes at 90-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 4x6' recovery 2' (up 6% on average)

30 minutes at 80-90% maximum heart rate

05 minutes at 90-95% maximum heart rate

Long ascent 1x30' at 75-95% maximum heart rate

Climb up on the pedals 4x6' recovery 2' (up 6% on average)

Long ascent 1x30' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th week

1st workout

fixed gear

10 minutes at 80 rpm

10 minutes at 90 rpm

30 minutes at 90-100 rpm

60 minutes at 100-110 rpm

60 minutes at 90-100 rpm

10 minutes at 80 rpm

2nd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

60 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

60 minutes at 80-90% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

60 minutes at 75-85% maximum heart rate

10 minutes at 50-60% maximum heart rate

3rd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 8x6' recovery 2' (up 6% on average)

30 minutes at 80-90% maximum heart rate

05 minutes at 90-95% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

30 minutes at 80-90% maximum heart rate

05 minutes at 90-95% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

Long ascent 2x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 8x6' recovery 2' (up 6% on average)

30 minutes at 80-90% maximum heart rate

05 minutes at 90-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

30 minutes at 80-90% maximum heart rate

05 minutes at 90-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

30 minutes at 80-90% maximum heart rate

05 minutes at 90-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 4x6' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

10 minutes at 50-60% maximum heart rate

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