Even if today there are rollers on the market evolved that can simulate very important climbs and consequently to simulate a real workout on the road, the cost of these products limits its use to a few lucky owners. Rollers cheaper and thus affordable for a greater number of fans do not allow resistance so high, but still allow, once focused technical availability, good winter training for those who are unable to weather conditions or timetables, to do normal training on the road. With compact crank (34/50) think it is impossible to carry out work on simple roller power, but you can work to improve the cadence of pedalling, aerobics and resistance. Both these qualities can be effectively transported on road. Let's look at how to set a course of training aimed at improving the frequency of cycling and aerobic capacity of the athlete. The program is based on three midweek training that should be follow by a workout on the road on Saturday or Sunday. Regarding the performance you can take a dual approach: or refers only to reports and minutes of running and according to their physical condition, an attempt as possible to the recommended frequency of pedalling, or refers to minutes and pedalling frequency and adopting a relationship as close as possible to that recommended. Is preferable, however, take the first solution. The work cycle lasts four weeks.

 

1st week

 

1st workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
34/19-----------5-----------------------------90/100

2nd workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------10---------------------------110/120
50/12-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------10---------------------------100/110
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/12-----------5-----------------------------110/120
34/19-----------5-----------------------------90/100

3rd workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/12-----------10---------------------------100/110
50/11-----------10---------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------90/100
50/12-----------10---------------------------100/110
50/11-----------10---------------------------100/110
50/11-----------10---------------------------110/120
34/19-----------5-----------------------------90/100

 

2nd week

 

1st workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------5----------------------------110/120
50/11-----------5----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------5----------------------------100/110
34/19-----------5----------------------------90/100

2nd workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------10---------------------------110/120
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------10---------------------------100/110
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------5-----------------------------110/120
34/19-----------5-----------------------------90/100

3rd workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/12-----------5----------------------------100/110
50/11-----------10---------------------------100/110
50/11-----------15---------------------------110/120
50/14-----------5-----------------------------90/100
50/12-----------10---------------------------100/110
50/11-----------10---------------------------100/110
50/11-----------10---------------------------110/120
34/19-----------5-----------------------------90/100

 

3rd week

 

1st workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/11-----------10----------------------------110/120
50/14-----------5------------------------------85/95
50/13-----------10----------------------------100/110
50/12-----------10----------------------------100/110
50/12-----------10----------------------------110/120
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
34/19-----------5-----------------------------90/100

2nd workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------5-----------------------------110/120
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------10---------------------------110/120
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------10---------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------5-----------------------------110/120
34/19-----------5-----------------------------90/100

3rd workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/12-----------5-----------------------------100/110
50/11-----------15---------------------------100/110
50/11-----------15---------------------------110/120
50/14-----------5-----------------------------90/100
50/12-----------10---------------------------100/110
50/11-----------15---------------------------100/110
50/11-----------10---------------------------110/120
34/19-----------5-----------------------------90/100

 

4th week

 

1st workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------10----------------------------100/110
50/11-----------10----------------------------110/120
50/14-----------5------------------------------85/95
50/13-----------10----------------------------100/110
50/12-----------10----------------------------100/110
50/12-----------10----------------------------110/120
50/11-----------10----------------------------110/120
50/14-----------5------------------------------85/95
50/13-----------5------------------------------100/110
34/19-----------5------------------------------90/100

2nd workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------10---------------------------110/120
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------10---------------------------110/120
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------15---------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------5-----------------------------110/120
34/19-----------5-----------------------------90/100

3rd workout

Gear-------Minutes---------------- Cadence of pedalling (cycling / minute)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/12-----------10---------------------------100/110
50/11-----------15---------------------------100/110
50/11-----------15---------------------------110/120
50/14-----------5-----------------------------90/100
50/12-----------15---------------------------100/110
50/11-----------15---------------------------100/110
50/11-----------10---------------------------110/120
34/19-----------5-----------------------------90/100


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