cycling training - training tables to train climbing, everything you need to know
In the past we have seen the execution of the SFR, now let's try to go further with a more intense and tiring training program aimed at improving one's climbing performance. Many believe that climbers, those who go fast uphill, have innate skills, this is partly true, but it is also true that specific training and a lot of willpower are needed to go fast uphill.
Obviously long-limbed physiques, with a musculature that foresees a prevalence of the red, slow-twitch muscle fibers over the white, fast-twitch ones, have an advantage, but even the strongest sprinters have begun to carry out specific jobs to better face the climbs and be more competitive even when the course is not only flat. As always, the repetition of the athletic gesture is the essential element, i.e. the execution of the climbs, but we can improve it with good specific training. This will improve our ability to face a climb, it will get us used to pedaling with a relatively low frequency of pedal strokes per minute, to a high heart rate and with a good dose of muscle pain that we have to get used to.
All elements that are found when tackling the most difficult and long climbs, which with good training can become less "enemies". Like any training proposal, these are suggestions as a real table is only created on the specific needs of the athlete, who will have to undergo an evaluation test on the basis of which workloads and recovery times will be drawn up. This training can also be performed on an indoor trainer, which facilitates its execution for those who have problems with time and finding the right route. The latter must include an ascent with a slope as constant as possible and with a maximum inclination of 6-8%; its length should be such as to allow a journey time of more than twenty minutes. The attitude that you have to assume in the saddle is the same as that of the FSR, so sit well in the saddle and be careful not to pull the handlebars with your arms, with your torso firmly in place.
The pedaling frequency should be between 30 and 40 pedal strokes per minute. The appropriate ratio must be chosen according to this frequency. The heart rate is between 80/85% and 95% of HR Max; in particular the latter value can be reached at the end of the repetition, while in the rest of the execution it is better to remain in the range between 85 and 90% of HR Max. Also in this case we should choose an adequate ratio which therefore allows us that you have the optimal cadence for your workout while staying within the recommended heart rate range. A warm-up phase has also been included in the training table to be performed gradually, starting with a HR of 55/60% of the HR Max to reach 80% of the HR Max in the final phase of the warm-up. an agility and cool-down phase which will be performed at a constant HR of 50/60% of HR. From the middle of the table onwards there is also a flat training phase. It is not included in the table, which is already demanding in terms of time and effort, but it would be appropriate to insert a third outing, after the second weekly workout, of about two hours to be carried out on a flat route at a HR of 80/85% of the HR Max and a pedaling cadence of 90-100 Rpm.
Finally, some practical notes for training. The recommended recovery time will in any case be linked to the travel time of the descent, if it is longer than the one proposed, no problem. If the training is too hard, it is advisable to reduce the workload by half, halving the time of the uphill repetitions, doubling the recovery time and halving the training time on the flat. Then you can gradually increase the load, first by increasing the walking time on the hills, then the training time on the flat, then reducing the recovery time. Always gradually and without rushing. However, it is a very demanding workout, both in execution and for the necessary recovery. Here is a 4-week proposal with two specific training outings (and a possible third outing in agility as explained above):
1st week
1st workout
Heating 30' at 90 RPM
1st repetition 5' recovery 3'
2nd repetition 8' recovery 3'
3rd repetition 12' recovery 2'
4th repetition 15' recovery 2'
5th repetition 10' recovery 2'
6th repetition 8' recovery 3'
Agility 30' at 90-100 RPM
2nd workout
Heating 30' at 90 RPM
1st repetition 8' recovery 3'
2nd repetition 10' recovery 3'
3rd repetition 12' recovery 2'
4th repetition 15' recovery 2'
5^
repetition 18' recovery 2'
6th repetition 12' recovery 2'
7th repetition 10' recovery 3'
Agility 30' at 90-100 RPM
2nd week
1st workout
Heating 30' at 90 RPM
1st repetition 8' recovery 2'30''
2nd repetition 10' recovery 2'
3rd repetition 12' recovery 2'
4th repetition 18' recovery 2'
5th repetition 20' recovery 2'30''
6th repetition 12' recovery 2'
7th repetition 10' recovery 3'
Agility 30' at 90-100 RPM
2nd workout
Heating 15' at 90 RPM
60' on the plain at 90 RPM and HR at 80% of HR Max
1st repetition 10' recovery 2'
2nd repetition 12' recovery 2'
3rd repetition 14' recovery 2'
4th repetition 16' recovery 2'30''
5th repetition 18' recovery 2'30''
6th repetition 12' recovery 2'
7th repetition 10' recovery 3'
Agility 30' at 90-100 RPM
3rd week
1st workout
Heating 30' at 90 RPM
1st repetition 10' recovery 2'
2nd repetition 12' recovery 2'
3rd repetition 14' recovery 2'30''
4th repetition 16' recovery 2'30''
5th repetition 18' recovery 2'30''
6th repetition 20' recovery 3'
7th repetition 15' recovery 3'
8th repetition 10' recovery 3'
Agility 30' at 90-100 RPM
2nd workout
Heating 15' at 90 RPM
60' on the plain at 90 RPM and HR at 80% of HR Max
1st repetition 10' recovery 2'
2nd repetition 12' recovery 2'
3rd repetition 14' recovery 2'30''
4th repetition 16' recovery 2'30''
5th repetition 18' recovery 2'30''
6th repetition 20' recovery 3'
7th repetition 15' recovery 3'
8th repetition 10' recovery 3'
Agility 30' at 90-100 RPM
4th week
1st workout
Heating 15' at 90 RPM
30' on the plain at 90 RPM and HR at 80% of HR Max
1st repetition 15' recovery 2'
2nd repetition 18' recovery 2'
3rd repetition 20' recovery 2'
30' on the plain at 90 RPM and HR at 85% of HR Max
1st repetition 14' recovery 2'30''
5th repetition 18' recovery 2'30''
6th repetition 20' recovery 3'
Agility 30' at 90-100 RPM
2nd workout
Heating 15' at 90 RPM
45' on the plain at 90 RPM and HR at 85% of HR Max
1st repetition 15' recovery 2'
2nd repetition 18' recovery 2'
3rd repetition 20' recovery 2'
45' on the plain at 90 RPM and HR at 85% of HR Max
1st repetition 16' recovery 2'30''
5th repetition 18' recovery 2'30''
6th repetition 20' recovery 3'
Agility 30' at 90-100 RPM
After these four weeks you can insert a recovery week (work off the road on the plain) and then resume a cycle of uphill training, but this time with pedaling frequencies suitable for running (60-80 Rpm).
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