Biomechanic and TrainingThe competitive preparation - 4th month
The fourth month of preparation is a period of refinement in which we should concentrate on any weak points and if necessary seek to recover any delays in training.
This month the presence of a preparer who understands and evaluates the work done so far, any deficiencies, the points of improvement, the results achieved and those not, is of fundamental importance. So you can integrate the training with specific courses that may fill the gaps or, in severe cases, limit the damage. The weight should be ideal, especially in the last week, and therefore you should adjust the alimentation. Will stop the saunas, but you can increase the sessions of massage, better one at the end of every workout, followed then by a session of electro-stimulation, relaxing function. We see a case of training for this last round of competitive preparation.
4th month
1st week
1st workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 30 minutes at 80-90% maximum heart rate 05 minutes at 85-95% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
2nd workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 5x3' recovery 2' (up 6% on average) 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 5x3' recovery 2' (up 6% on average) 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Long ascent 1x60' at 75-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
3rd workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 30 minutes at 75-85% maximum heart rate Climb up on the pedals 6x5' recovery 2' (up 6% on average) 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x4' recovery 2' (up 6% on average) 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Long ascent 1x60' at 75-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
4th workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 30 minutes at 80-90% maximum heart rate 60 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Long ascent 1x60' at 75-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
2nd week 1st workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 40 minutes at 80-90% maximum heart rate 05 minutes at 85-95% maximum heart rate 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
2nd workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x4' recovery 2' (up 6% on average) 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x4' recovery 2' (up 6% on average) 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Long ascent 1x60' at 75-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
3rd workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 30 minutes at 75-85% maximum heart rate Climb up on the pedals 6x6' recovery 2' (up 6% on average) 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x5' recovery 2' (up 6% on average) 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Long ascent 1x60' at 75-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
4th workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 60 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Long ascent 2x60' at 75-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
3rd week
1st workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x6 'recovery 2' (up 6% on average) 30 minutes at 80-90% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x5' recovery 2' (up 6% on average) 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x4' recovery 2' (up 6% on average) 10 minutes at 50-60% maximum heart rate
2nd workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x6' recovery 2' (up 6% on average) 20 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x5' recovery 2' (up 6% on average) 20 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x4' recovery 2' (up 6% on average) 20 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Long ascent 1x60' at 75-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
3rd workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 60 minutes at 75-85% maximum heart rate Climb up on the pedals 6x6' recovery 2' (up 6% on average) 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x5' recovery 2' (up 6% on average) 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Long ascent 2x60' at 75-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
4th workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 60 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 60 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 60 minutes at 70-80% maximum heart rate 10 minutes at 50-60% maximum heart rate
4th week
1st workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x6' recovery 2' (up 6% on average) 40 minutes at 80-90% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x5' recovery 2' (up 6% on average) 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x4' recovery 2' (up 6% on average) 10 minutes at 50-60% maximum heart rate
2nd workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x6' recovery 2' (up 6% on average) 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x5' recovery 2' (up 6% on average) 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x4' recovery 2' (up 6% on average) 40 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Long ascent 1x60' at 75-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
3rd workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 60 minutes at 75-85% maximum heart rate Climb up on the pedals 6x6' recovery 2' (up 6% on average) 60 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Climb up on the pedals 6x5' recovery 2' (up 6% on average) 60 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate Long ascent 2x60' at 75-95% maximum heart rate 10 minutes at 50-60% maximum heart rate
4th workout 10 minutes at 50-60% maximum heart rate 10 minutes at 60-70% maximum heart rate 60 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 60 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 30 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 60 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 60 minutes at 75-85% maximum heart rate 05 minutes at 85-95% maximum heart rate 60 minutes at 70-80% maximum heart rate 10 minutes at 50-60% maximum heart rate
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