Road: at this time of the year, hopefully, all aiming at Vätternrundan grenslat a road bike. If not then it is high time to do it, if the race should be a pleasant experience. Now is the time to get in as much training as similar to Vätternrundan as possible.
During the course you will sit a long time on the bike, and most likely in clusters which cooperate or perhaps run a proper men’s team. There is much to gain by now attend group trainings to improve the technical skills of klungkörning.
You do not have at least 5-10 years experience can klungkörningsteknik give you at least equal improvements on the race as the physics you can train at the same time.
Are you in a larger thread that will run together, it makes sense to get into a few rehearsals with large parts of the group. To set up in other races during the spring is extremely good training, and also helps you to get up the habit for all additional activities that surrounds a bicycle race.
Short on time
Unfortunately not everyone can put how many hours any time on workouts, or fit the set times for common passports. You have very little time on some days it can be time-saving driving your workouts indoors instead of out, even if the Sun is shining.
Instead of stressing out on a 45-minute workouts where 20 minutes is destroyed by traffic, traffic lights and crossings, you can at the same time get a great pass indoors which gives the bike the muscles what they can tolerate. You may not feel it’s worth getting dressed the whole utomhusmunderingen to catch train 27 minutes out there, but a 20-30 minute workouts indoors feels more affordable according to bicyclebazzar. Something is usually better than nothing for it by busy.
It is a good investment to get into longer workouts the last two weekends in this period.Perhaps a long run both Saturday and Sunday for those who are really ambitious. At these sessions, you can feel free to practice strategy for energy intake during the race. But keep in mind that the beginning of the next phase will involve the highest training load and the longest passes. Therefore, it is good if you are not driving you completely apart and together quite yet.
YOU who PRACTICE 1-5 HOURS PER WEEK
Tuesday: 10 minutes warm-up, 12×30 seconds hard with 30 seconds of quiet between. 6 minutes. 12×30 seconds hard with 30 seconds of quiet between. 5 minutes cool down
Wednesday: 10 minutes warm-up, 30 minutes hard with something prancing intensity, 5 minutes cool down
Thursday: 30-45 minutes max strength with < 6 repetitions and trunk strength or other cardio exercise than bicycle
Saturday: 1 hour with 20-40 minutes of hard men’s team
Sunday: 2-4 hrs distance workouts on a bicycle (preferably in cluster)
YOU who TRAINS 6-10 TIMMMAR PER WEEK
Monday: 45-75 minutes maximum strength with < 6 repetitions and trunk strength
Wednesday: 5-10 minutes warm-up, 5 5-10 seconds long maximum accelerations at high gear with 3-6 minutes rest in between. 4-6 x 3 minutes really hard with 7 minutes rest. 3 x 3 minutes (per leg) enbens-training. 5-10 minutes cool down
Thursday: 5-10 minutes warm-up, 2-3×20 minutes hard with increasing intensity with 5-10 minutes of rest. 5 x 30 seconds maximum Cadence with good technology with 1-2 minute rest in between. 5-10 min cool-down.
Saturday: 5-10 minutes warm-up, 5 5-10 seconds long maximum accelerations at high gear with 3-6 minutes rest in between. 2-3 x 15-20 minutes represented by 5-10 minutes of rest. 5-10 minutes cool down
Sunday: 2-5 hours distance workouts on a bicycle (preferably in a cluster). Add 20-40 minutes team pursuit if the Passport is under 3 hours.
YOU who TRAIN MORE THAN 10 TIMMMAR PER WEEK
This program requires that you have a good training background as a cyclist. Not just trained hard in General, but actually trained just biking around 6-10 hours per week last 1-2 years.
Monday: 1-2 hours max strength with < 6 repetitions and 2-3 sets and core strength
Tuesday: 1-2 hours very easily on the bike, or in any other form of exercise, possibly with pedal technique exercises and trunk strength
Wednesday: 5-10 minutes warm-up, 5 5-10 seconds long maximum accelerations at high gear with 3-6 minutes rest in between. 2 sets of 30 seconds all-out. 5 minutes very hard and 15 minutes hard with 5 minutes rest between each interval. 3 x 4 minutes (per leg) enbens-training. 5-10 minutes cool down
Thursday: 10-30 minutes warm-up, 2-4 x 20 minutes represented by 5-10 minutes of rest. 10-30 minutes cool down
Saturday: 2-3 hours with 10-30 minutes warm-up and cool-down. 3-6×30 seconds maximum Cadence with good technology with 1-2 minutes rest between in the first and last 10 minutes, and 30-60 minutes team pursuit divided into 10-20 minute rounds during the round.
Sunday: 3-6 hours distance workouts on bike with 5 pieces 5-10 seconds long maximum accelerations at high gear with 3-6 minutes rest in between.
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