To be the best cyclist, …. of my street.

ciclismo

A professional cyclist can spend more than 30 hours a week on top of the bike, outside all gym workout, massage, physical therapy and other work. But an amateur rider like us often splits the time between work, family and his chores, leaving little time for what we enjoy the most – cycling. The hours of training are scarce when other values ​​overlap, something that limits our main goal – be stronger than our friends during the weekend.

Therefore, for those who have little time to train during the week, I bring here 3 training routines of more or less 60 minutes that can be done in the gym or on the road and that work different motor skills of a cyclist. Remember that it is very easy to get into fatigue processes, so these workouts should be adjusted to your training periodization and your timing.

 

  1. Training the anaerobic threshold to increase your pedaling power for 1 hour.

Warm up:

20 minutes to light pedal. 75-80% of maximal heart rate (MHR). Or 65-75% of the anaerobic threshold (LAN).

Key part:

2, 4, 6, 8, 10 minutes to strong pedaling, 87-90% of the FCM or 65-75% of the LAN.

With 60-second recovery intervals

Warm down:

5 minutes light pedaling. 70-75% FCM. Or 60-70% LAN

 

 

  1. Improved aerobic capacity to increase endurance.

 

Warm up:

10 minutes light pedaling. 75-80% of maximal heart rate (MHR). Or 65-75% of the anaerobic threshold (LAN).

Key part:

8X5 minutes. 75-85% FCM or 60-70% LAN. 60 second recovery intervals.

Warm down:

5 minutes light pedaling. 70-75% FCM. Or 60-70% LAN

 

  1. Improve pedaling power.

 

Warm up:

10 minutes light pedaling. 75-80% of maximal heart rate (MHR). Or 65-75% of the anaerobic threshold (LAN).

Key part:

5, 5, 4, 4, 3, 3 to heavy pedaling. Slow cadence of 60 rpm with 80-85% FCM or 75-88% LAN. 60 second recovery intervals.

Warm down

5 minutes light pedaling. 70-75% FCM. Or 60-70% LAN

 

Have a good training!

 

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