Riprendo questo 3d per chiedere se è necessario avere un power meter per seguire le indicazioni di questo libro. Grazie!
Eccomi, diciamo che è il primo anno, o meglio ho iniziato in corso d'anno.
Faccio 2/3 granfondo all'anno ma di certo non sono un agonista, lo faccio proprio per migliorare ottimizzando al massimo le poche ore a disposizione.
Paradossalmente credo che se avessi tutto il tempo che mi serve non utilizzerei alcun metodo di periodizzazione.
È più uns necessità insomma.
Per fartela breve ottengo gli stessi (e spesso migliori) risultati dei miei compagni di uscite che sono in bici il doppio del mio tempo.
Già questo per me è sufficiente.
Alex posso chiederti quante ora circa alla settimana sei in sella? Te lo chiedo perchè anch'io vorrei vivere come te il ciclismo, Il libro ti è stato fondamentale nell'organizzare gli allenamenti settimanali?
Ciao io al massimo faccio 6 ore alla settimana.
Le 6 ore includono un eventuale lungo del fine settimana?
Si o faccio 4 ore la domenica e 2 ore durante la settimana, oppure 1,5 1,5 e 3 ore domenica
Oppure 1 1 1 e 3 ore domenica....
ho iniziato a leggerlo e mi sono accorto che, come dici tu, per i principianti serve a poco. Però è interessante, e dà alcuni spunti per migliorare e allenarsi nel modo giusto :)A mio modesto parere non e' un libro propriamente indicato per chi si avvicina per la prima volta alla bici in quanto presuppone tanta conoscenza dei propri mezzi. Io mi alleno seriamente da un annetto e, credo, che sia ancora prematuro. Tuttavia, troverai tante nozioni preziose, utili per iniziare ad acquisire consapevolezza dei propri allenamenti.
Inviato da mio iPhone utilizzando Tapatalk
arrivato libro (ordinato ieri da amazon) Mi manca "solo" la bici e poi posso iniziare [emoji3]
ENDURANCE (RECOVERY)*WORKOUTS
E2: Endurance
Ride in heart rate zone 2.* Use rolling hills to keep you in zone 2.* Remain seated on any uphill portions to build and maintain force while pedaling at higher end of your normal candence range.
Aerobic endurance intervals
Purpose: Improve cardiovascular system
RPE: 4-5
HR Zone: 2
Power Zone: 2
Pace Zone: 2
Workout: 3 x 20 minutes with 5 minute easy recoveries
Comments: Keep cadence comfortably high
MUSCULAR ENDURANCE WORKOUTS
M1: Tempo
Flat road course or on a trainer, ride in HR Zone 3 for 20 to 60 minutes.* Stay in aerodynamic position.
Tempo intervals
Purpose: Improve muscular endurance
RPE: 6
HR Zone: 3
Power Zone: 3
Pace Zone: 3
Workout: 3 x 10 minutes with 3 minute easy recoveries
Comments: Cadence slightly lower than normal or 2% uphill on a treadmill
M2: Cruise Intervals (foundation for most of the muscular endurance workouts).
Flat road course or on a trainer, do*3 to 5 intervals that are 6 to 12 minutes long.* Intensity in HR Zone 4 to Zone 5.* Time trial cadence.* Recover for 2 to 3 minutes between intervals.* Recovery intensity is extremely low.** Can be done twice weekly and combined with another workout (do second if you combine them).
M3: Hill Cruise Intervals
Same as M2 except intervals are done on a long 2 to 4 percent grade.* Do 2 to 3 intervals on flat terrain first.
M4: Criss-Cross Threshold
On flat road course, ride 20 to 40 minutes alternating between HR zone 4 to zone 5 every 3 to 5 minutes.* Use TT cadence and an aerodynamic position.
M5: Threshold
Mostly flat road course, ride 20 to 40 minutes nonstop at HR Zone 4 to 5.* Stay in aerodynamic position.* TT cadence.
M6:* Shifting Cruise Intervals
Same as cruise intervals except shift between higher and lower gear every 30 to 60 seconds.* Maintain HR Zone 4 to 5 for 60 seconds then shift to a higher gear and hold high HR Zone 5 for 30 seconds.* Repeat throughout cruise interval. Use TT cadence and aerodynamic position.** The MAXIMUM interval time for this workout should not exceed 30 minutes.
ANAEROBIC ENDURANCE WORKOUTS
A1: Anaerobic Endurance Interals
Mostly flat*course (or trainer)*do 4-6 intervals of 3-5 minutes duration each.**Very high cadence, higher than youd normally use.* Heart rate zone 5.** Recover several minutes between intervals.
Anaerobic endurance intervals
Purpose: Improve aerobic capacity
RPE: 8-9
HR Zone: 5b
Power Zone: 5-6
Pace Zone: 5b
Workout: 5 x3 minutes with 3 minute easy recoveries
Comments: Keep cadence comfortably high, focus on technique
A2: Pyramid Intervals
intervals of 1-2-3-4-5-4-3-2-1 minutes long with recovery equal to the current interval duration.* Cadence is very high (105+) and with a HR Zoen 5 target.** Recover at lowest possible effort.
A3: Hill Intervals
Go to steep hill (off road if possible) that takes about 3 minutes to climb and do 4 to 6 climbs.* Stay seated with a cadence higher than you normally climb with.* HR Zone 5.* Recover by spinning easily down the hill for 3 minutes.* Do 9 to 18 minutes of total*climbing time per workout.
A4: Lactate Tolerance Reps
Do this to prepare for fast starts.* Find a slight uphill grade or do into the wind.* After a long warm-up, do 3 to 5 sets of 30 to 40 second repetitions.* Cadence is high and recovery is half as long as preceeding interval.* After each set, recover for 5 minutes.* Total repetitions should not exceed 12 minutes.** This is a stressful workout so make sure you get 48 hours recovery between workots.* This is confusing so Friel gives an example workout:
3 sets of 30 second reps done 4 times with 15 second recovery.** Then rest 5 minutes.
A5: Long Hill Reps
6 to 8 percent grade do 4 to 8 reps of 90 seconds each.* The first 60 seconds are done seated in HR Zone 5.* In the last 30 seconds, shift to a higher gear, stand and drive the bike to the top in high HR Zone 5.* Cadence is high but higher in the last 30 seconds.* Reover for 4 minutes between reps.
A6: Race Simulation
Ride with a group that is appropriate for your ability and simulate a race.* Practice monitoring your HR and power zones.* Also work on race tactics.
A7: Time Trial
Find an off-road loop that takes 10 to 20 minutes to complete.* Terrain should be similar to your next top priority race.* Complete 2 to 4 TT on this course, trying to decrease your time with each attempt.* Do up to 40 minutes of total TT time.* Recover for 5 to 10 minutes between attemps.
POWER WORKOUTS
P1: Jumps
5 sets of 5 jumps for a total of 15*to 25 jumps.* Each jump is approximately 15 seconds long with a 1 minute recovery between jumps and 5 minute recovery between sets.**Cadence is very high as well as intensity.* Heart rate is not applicable.
P2: Hill Sprints
4-6% grade hill (on or off road) do 8 to 12 sprints of 8 to 10 seconds each.* Take 5 seconds to make a flying start while standing on pedals.* Continue to*stand while climbing.* High cadence and high*intensity.* Heart rate is not applicable.
P3: Crit Sprints
Go to off-road, short loop course with several tight*corners.* Do 6 to 9 sprints of 25 to 35 seconds with one or more tight corners on each sprint.**Concentrate on powerful pedaling while taking the most effective line.* 5 minute recovery between*sprints.***I also do this on a trainer/road, although you dont get the explosive power training you do on a trail with the tight corners.
FORCE WORKOUTS
F2:Big Gear Climbs
Find hill with steep grades (+8%) that takes 2 minutes to climb.* Select a gear that is higher than youd normally use.* Stay seated during the climb.* Cadence of 60 rpm or higher.* Heart Rate Zone: 4-5 Do as many climbs as you want.
SPEED WORKOUTS
S1: Spin-Ups
After warm-up, gradually increase your cadence to maximum candence every 5 minutes over a 30-second period.* Maximum candence without bouncing.* Recover 5 minutes between spin-ups.* Repeat Several Times.
S2: Isolated Leg:
Pedal with only one leg at 80-100 rpms concentrating on a smooth pedal stroke.* Change legs when fatigued.* Repeat several times.* HR and power are not important.
S3: Fixed Gear
Appropriate gear for you to maintain 90 rpms or*higher when riding comfortably on a flat course.* Use*small chain ring and large*cog.* Gradually add gently rolling hills.* Heart rate zone: 2-3.
S4:Form Sprints
Do 6-10 sprints on downhill or tailwind.* Each sprint lasts 10 seconds with a recovery of 2-3 minutes.* Focus on form and technique.* Do these alone in a workout.
Dove hai preso queste informazioni ??? Sul libro inglese 3 edizione nno riporta nulla
GRAZIE
CIAO
Dove hai preso queste informazioni ??? Sul libro inglese 3 edizione nno riporta nulla
GRAZIE
CIAO
Sono gli stessi esercizi con la stessa descrizione proposti in appendice sul libro in italiano??
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