Biomechanic and TrainingThe winter training: the return to training after the rest period
After the period of rest is good not immediately return to intense workouts, but proceed with a transition period that provides the bridge between weeks of rest and a return to more physical demands. At this stage, from one hand still recovering from mental period racing, the other allows you to get used to the physical training load heavy. Many athletes, in addition, especially in the season finale, they feel much the weight of the bicycle training, an aspect natural for those in the saddle every day for 6-8 hours. In this case, therefore, becomes crucial activities alternative to the bike, leaving the mind free of the athlete, but they are still aiming to return to training next hardest. Among the development of alternatives to the two best bikes are jogging and swimming: both have their pros and cons. The course allows to train the aerobic capacity and leg muscles in addition to the ligaments of the knee, but calls for more than a spine, the swimming activity is complete and allows excellent job of developing aerobic capacity, unfortunately, despite its symmetry, trains the muscles of the arms and shoulders, rather than the legs. A good thing is to alternate the two specialties, resulting in the absence of contraindications, a slight preference in the race. Even in gym workouts are useful, with particular attention to the muscles of the legs, which then receive more targeted training, but above the abdominal muscles, back and upper body. Other sporting activities can be included according to the preference of the athlete, as, for example cross-country skiing, but it is varied, which must be analyzed case by case basis. In the latter part of this particular period, should then be added on a gradual return bike, which should take place in an alternative way to their specialty, mtb for road racer and the race bike for bikers, while the last part cycle will take longer workouts with their half of the race. It also wisely used to reduce the stress of success along psychic training, but at the same time better to prepare the athlete with sports, alternative, but as close as possible to own discipline. The timing of training, their weekly frequency and the workload will be gradually increased so as to arrive last week close to normal rates of bicycle training. The optimal heart rate training is therefore between 60 and 70% of maximum heart rate during the first week, rising to 65-75% during the second week and 70-80% during the third week, while in last week they could reach 75-85% of maximum heart rate, while having the shrewdness not exceed the average value, at the end of training, 80% of Fc Max. Diet will be adequate, possibly starting to correct the total caloric value so as to begin a slow return to a weight close to that ideal. A transition like that described can have an optimal duration of 4 weeks, divided into two parts: the first two weeks of resumption of sporting activities, the latter two weeks of approach to return to workouts. We see two different examples, the first for an athlete of a certain level and wide availability of time, the second for an amateur with less availability of time. Obviously these proposed go then adapted to specific cases. 1st example
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