Biomeccanica ed Allenamento

Agilità e resistenza con i rulli

Categoria principale: Biomeccanica ed Allenamento
Categoria: Allenamento
Scritto da Luca Salvatelli

Anche se oggi sul mercato esistono rulli evoluti che riescono a simulare salite molto importanti e di conseguenza a simulare un vero e proprio allenamento su strada, il costo di questi prodotti ne limita l'utilizzo a pochi fortunati possessori. Rulli più economici e di conseguenza alla portata di un maggior numero di appassionati non permettono resistenze tanto elevate, ma comunque consentono, una volta focalizzate le disponibilità tecniche, buoni allenamenti invernali per coloro che sono impossibilitati, per condizioni atmosferiche o orari, ad eseguire dei normali allenamenti su strada. Con le guarniture compatte (34/50) è impossibile pensare di effettuare lavori di potenza su rulli semplici, ma è possibile effettuare lavori che migliorino la cadenza di pedalata e la resistenza aerobica. Ambedue queste qualità potranno poi essere efficacemente trasportate su strada. Vediamo ora come impostare un ciclo di allenamenti finalizzati a migliorare la frequenza di pedalata e la capacita aerobica dell'atleta. Il programma si basa su tre allenamenti infrasettimanali a cui sarebbe il caso di far seguire un allenamento su strada al sabato o alla domenica. Riguardo l'esecuzione, invece, si può adottare un doppio metodo: o si fa riferimento ai soli rapporti e minuti di esecuzione ed in base alla propria condizione fisica si cerca di avvicinarsi il più possibile alla frequenza di pedalata consigliata, o si fa riferimento ai minuti ed alla frequenza di pedalata e si adotta un rapporto il più simile possibile a quello consigliato. E' preferibile, comunque, adottare la prima soluzione. Il ciclo di lavoro dura quattro settimane.

1^ settimana

1° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
34/19-----------5-----------------------------90/100

2° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------10---------------------------110/120
50/12-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------10---------------------------100/110
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/12-----------5-----------------------------110/120
34/19-----------5-----------------------------90/100

3° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/12-----------10---------------------------100/110
50/11-----------10---------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------90/100
50/12-----------10---------------------------100/110
50/11-----------10---------------------------100/110
50/11-----------10---------------------------110/120
34/19-----------5-----------------------------90/100

2^ settimana


1° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------5----------------------------110/120
50/11-----------5----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------5----------------------------100/110
34/19-----------5----------------------------90/100

2° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------10---------------------------110/120
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------10---------------------------100/110
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------5-----------------------------110/120
34/19-----------5-----------------------------90/100

3° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/12-----------5----------------------------100/110
50/11-----------10---------------------------100/110
50/11-----------15---------------------------110/120
50/14-----------5-----------------------------90/100
50/12-----------10---------------------------100/110
50/11-----------10---------------------------100/110
50/11-----------10---------------------------110/120
34/19-----------5-----------------------------90/100

3^ settimana

1° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/11-----------10----------------------------110/120
50/14-----------5------------------------------85/95
50/13-----------10----------------------------100/110
50/12-----------10----------------------------100/110
50/12-----------10----------------------------110/120
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
34/19-----------5-----------------------------90/100

2° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------5-----------------------------110/120
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------10---------------------------110/120
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------10---------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------5-----------------------------110/120
34/19-----------5-----------------------------90/100

3° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/12-----------5-----------------------------100/110
50/11-----------15---------------------------100/110
50/11-----------15---------------------------110/120
50/14-----------5-----------------------------90/100
50/12-----------10---------------------------100/110
50/11-----------15---------------------------100/110
50/11-----------10---------------------------110/120
34/19-----------5-----------------------------90/100

4^ settimana
1° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------10----------------------------100/110
50/11-----------10----------------------------110/120
50/14-----------5------------------------------85/95
50/13-----------10----------------------------100/110
50/12-----------10----------------------------100/110
50/12-----------10----------------------------110/120
50/11-----------10----------------------------110/120
50/14-----------5------------------------------85/95
50/13-----------5------------------------------100/110
34/19-----------5------------------------------90/100

2° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/12-----------10---------------------------110/120
50/11-----------5-----------------------------110/120
50/14-----------5-----------------------------85/95
50/13-----------10---------------------------100/110
50/12-----------10---------------------------100/110
50/12-----------10---------------------------110/120
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------15---------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/11-----------5-----------------------------110/120
34/19-----------5-----------------------------90/100

3° allenamento

Rapporto---Minuti-------- Cadenza di pedalata (pedalate/minuto)

34/23-----------2-----------------------------70/90
34/21-----------3-----------------------------70/90
34/19-----------2-----------------------------90/100
34/17-----------2-----------------------------90/100
34/16-----------1-----------------------------90/100
34/15-----------1-----------------------------90/100
34/14-----------4-----------------------------90/100
50/15-----------5-----------------------------80/90
50/14-----------5-----------------------------85/95
50/13-----------5-----------------------------100/110
50/12-----------5-----------------------------100/110
50/11-----------10---------------------------110/120
50/14-----------5-----------------------------85/95
50/12-----------10---------------------------100/110
50/11-----------15---------------------------100/110
50/11-----------15---------------------------110/120
50/14-----------5-----------------------------90/100
50/12-----------15---------------------------100/110
50/11-----------15---------------------------100/110
50/11-----------10---------------------------110/120
34/19-----------5-----------------------------90/100