cycling training - The SFR, Climb Strength Resistance: utility, technique and methodology of execution, everything you need to know
The SFR, or Climb Strength Resistance, can be considered one of the innovations in the athletic preparation of modern cycling and beyond, as their execution methodology is also applied in other disciplines. Used by all agonists in winter preparation and as a booster throughout the year, they are also useful for amateur cyclists who want to improve their performance.
The purpose of the FSR is to improve the muscle tone of the lower limbs and their ability to withstand high tensions for prolonged periods, i.e. the "resistant force". This way we will be able to push longer gears, both uphill and flat, and for a longer period of time.
The SFR can be considered alternatives to muscle strengthening in the gym, they were born precisely to allow you to continue using the bike while carrying out a work of strengthening the lower limbs, but their maximum effectiveness is obtained when they are preceded precisely by an isotonic work in gym with leg-press, squatt, leg-extencion and leg-curl.
To perform the FSR, first of all, it is necessary to identify a slope that is as constant as possible and with a maximum inclination of 6-8%, the length should be such as to allow a walking time, at training pace, of at least 3 minutes, but more up to 6 minutes would be better. The heart rate must never exceed the anaerobic threshold, but in reality the optimal execution frequency should not be higher than the average fund, which corresponds to 85-90% of the anaerobic threshold.
The pedaling frequency must be between 30 and 40 pedal strokes per minute, while the ratio to be used must be chosen according to the increase in heart rate and pedaling frequency. The position in the saddle requires that you are constantly seated and above all you avoid pulling the handlebars with your arms, i.e. you will have to keep your torso as still as possible and your arms will only rest on the handlebars. If and when we realize that we are pulling on the handlebars, it will mean that we are using too hard a gear. As always, it is better to start gradually, with short repetitions and long rest periods, gradually increasing the uphill running time and reducing the recovery time.
Furthermore, it is important to precede the SFR with an adequate warm-up, 30 minutes, with a pedaling frequency of 90 RPM and a heart rate between 60 and 90% (in the last part of the warm-up) of the anaerobic threshold value. Then, once the repetitions are over, an "agility" phase will follow, 30 minutes at about 100 pedal strokes per minute, at a heart rate corresponding, maximum, to 90% of the anaerobic threshold value.
Now let's see an example of an SFR table:
1st week
1st workout
Heating 30' at 90 RPM
SFR 5x2' recovery 3'
Agility 30' at 100 RPM
2nd workout
Heating 30' at 90 RPM
SFR 5x2' and 30'' recovery 3'
Agility 30' at 100 RPM
2nd week
1st workout
Heating 30' at 90 RPM
SFR 5x2' and 30'' recovery 2' and 30''
Agility 30' at 100 RPM
2nd workout
Heating 30' at 90 RPM
SFR 5x3' recovery 2' and 30''
Agility 30' at 100 RPM
3rd week
1st workout
Heating 30' at 90 RPM
SFR 6x3' recovery 2' and 30''
Agility 30' at 100 RPM
2nd workout
Heating 30' at 90 RPM
SFR 6x3' and 30'' recovery 2' and 30''
Agility 30' at 100 RPM
4th week (unloading)
1st workout
Heating 30' at 90 RPM
SFR 6x3' recovery 3'
Agility 30' at 100 RPM
2nd workout
Heating 30' at 90 RPM
SFR 6x3' recovery 3'
Agility 30' at 100 RPM
5th week
1st workout
Heating 30' at 90 RPM
SFR 6x4' recovery 2' and 30''
Agility 30' at 100 RPM
2nd workout
Heating 30' at 90 RPM
SFR 6x4' recovery 2' and 15''
Agility 30' at 100 RPM
6th week
1st workout
Heating 30' at 90 RPM
SFR 7x4' recovery 2' and 15''
Agility 30' at 100 RPM
2nd workout
Heating 30' at 90 RPM
SFR 7x4' recovery 2'
Agility 30' at 100 RPM
7th week
1st workout
Heating 30' at 90 RPM
SFR 8x4' recovery 2'
Agility 30' at 100 RPM
2nd workout
Heating 30' at 90 RPM
SFR 8x4' and 30'' recovery 2'
Agility 30' at 100 RPM
8th week
1st workout
Heating 30' at 90 RPM
SFR 8x5' recovery 2'
Agility 30' at 100 RPM
2nd workout
Heating 30' at 90 RPM
SFR 8x5' recovery 2'
Agility 30' at 100 RPM
If you have other curiosities you can write to: