Biomechanic and Training

The competitive preparation - 2nd month

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Parent Category: Biomechanic and Training

Category: Training

Published on Friday, 26 February 2010 06:22

Written by Luca Salvatelli

During the second month, as mentioned, we will focus on uphill training, continuing simultaneously in improvement performance skiing.

 For the correct methodology of SFR and the repeated rising up on the pedals, please refer to the two articles previously published in The training for the climb, The FSR, Ascend Forces Resistance: utilities, technical and methodology execution. From the second month onwards, in addition, all workouts will be with bike. The routes, where not specified, must be corrugated, with ups and never too sweet fields. It would be desirable to identify a flat circuit, including the possibility of a branch on three hills, with an average gradient of 4, 6 and 8%, and long enough to allow us to perform an ascent up to 8-10 minutes. Then find a “long ascent”, with average grade of at least 10% and even up to the highest possible, sufficient to allow a travel time of approximately 45-60 minutes. The mode of execution of this climb is simple, because you must do as always used to do it. Who has more time could put a workout in pool per week, and remains still valid advice to make a sauna and a massage or two a week. The alimentation should be as fair and balanced as possible, with the weight that should be close to that ideal, at most 2-3% more. Let's see how to develop training this month.

 

2nd month

 

1st week

 

1 st workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

10 minutes to 70-75% maximum heart rate

30 minutes at 75-85% maximum heart rate

SFR 5x2' recovery 2' (up to 4% average)

60 minutes at 75-85% 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

SFR 5x2' recovery 2' (up to 4% average)

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 5x3' recovery 2' (up 4% on average)

60 minutes at 75-85% 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

SFR 6x3' recovery 2' (up to 4% average)

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x3' recovery 2' (up 4% on average)

60 minutes at 75-85% 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

SFR 7x3' recovery 2' (up to 4% average)

40 minutes at 75-85% maximum heart rate

Climb up on the pedals 7x3' recovery 2' (up 4% on average)

60 minutes at 75-85% 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

10 minutes to 70-75% maximum heart rate

60 minutes at 75-85% maximum heart rate

SFR 5x3' recovery 2' (up to 6% average)

30 minutes at 75-85% 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

SFR 5x3' recovery 2' (up to 6% average)

10 minutes at 60-70% maximum heart rate

Climb up on the pedals 5x3' recovery 2' (up 6% on average)

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

10 minutes at 75-85% maximum heart rate

SFR 8x4' recovery 2' (up to 6% average)

10 minutes at 75-85% maximum heart rate

Climb up on the pedals 8x4' recovery 2' (up 6% on average)

Long ascent 1x60' at 75-95% maximum heart rate

SFR 6x4' recovery 2' (up to 6% average)

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

SFR 8x4' recovery 2' (up to 6% average)

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 8x5' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

SFR 6x4' recovery 2' (up to 6% average)

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x4' recovery 2' (up 6% on average)

Long ascent 1x60' 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

10 minutes to 70-75% maximum heart rate

30 minutes at 75-85% maximum heart rate

SFR 5x5' recovery 2' (up to 6% average)

30 minutes at 75-85% maximum heart rate

SFR 5x5' recovery 2' (up to 8% average)

Long ascent 1x30' at 75-95% 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

SFR 6x5' recovery 2' (up to 6% average)

10 minutes at 60-70% maximum heart rate

Climb up on the pedals 5x5' recovery 2' (up 6% on average)

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

SFR 8x5' recovery 2' (up to 6% average)

20 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

SFR 6x5' recovery 2' (up to 6% average)

Long ascent 1x30' at 75-95% maximum heart rate

Climb up on the pedals 4x5' recovery 2' (up 6% on average)

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

SFR 8x5' recovery 2' (up to 6% average)

Long ascent 1x30' at 75-95% maximum heart rate

Climb up on the pedals 8x8' recovery 2' (up 8% on average)

30 minutes at 75-85% maximum heart rate

SFR 6x5' recovery 2' (up to 6% average)

Long ascent 1x30' at 75-95% maximum heart rate

Climb up on the pedals 6x8' recovery 2' (up 8% on average)

30 minutes at 75-85% maximum heart rate

SFR 5x5' recovery 2' (up to 6% average)

Long ascent 1x30' at 75-95% maximum heart rate

Climb up on the pedals 5x8' recovery 2' (up 8% on average)

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

10 minutes to 70-75% maximum heart rate

30 minutes at 75-85% maximum heart rate

SFR 6x6' recovery 2' (up to 6% average)

Long ascent 1x30' at 75-95% maximum heart rate

SFR 6x6' recovery 2' (up to 8% average)

30 minutes at 75-85% 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

SFR 6x6' recovery 2' (up to 6% average)

10 minutes at 60-70% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

Long ascent 1x30' at 75-95% maximum heart rate

SFR 4x6' recovery 2' (up to 6% average)

20 minutes at 75-85% 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

SFR 8x6' recovery 2' (up to 6% average)

20 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

20 minutes at 75-85% maximum heart rate

SFR 6x6' recovery 2' (up to 6% average)

20 minutes at 75-85% maximum heart rate

Climb up on the pedals 4x6' recovery 2' (up 6% on average)

20 minutes at 75-85% 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

SFR 8x6' recovery 2' (up to 6% average)

40 minutes at 75-85% maximum heart rate

Climb up on the pedals 8x8' recovery 2' (up 8% on average)

40 minutes at 75-85% maximum heart rate

SFR 6x6' recovery 2' (up to 6% average)

40 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x8' recovery 2' (up 8% on average)

Long ascent 2x60' at 75-95% maximum heart rate

Climb up on the pedals 5x8' recovery 2' (up 8% on average)

Long ascent 1x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate