The main advantage of cycling is that absolutely anyone can begin to practice and progress. However, good training takes a lot of time. What if you have only an hour? We have prepared three 60-minute workouts to help keep us fit.
Photo: teamvelochallenge. com
Despite the fact that interval training scares many athletes, micro-intervals are extremely effective - studies prove that such exercises teach our body to use the maximum amount of muscle fibers and increase strength and stamina.
Micro-intervals means work at maximum power lasting from 20 to 90 seconds. In this case, you can choose the equivalent time for recovery or half of it, as in tabata training. Micro-intervals contribute to the rapid recovery of the body during long races, which is necessary in races when working on shifts. Here are two examples:
Rest between sets - 5 minutes. For training, you must complete at least two of these sets;
Photo: neonvelocyc81ngteam. com
To drive faster, you need to improve aerobic ability, increase muscle strength and increase the anaerobic threshold. Concrete efforts can be made to keep up the pace until that pace becomes easier. The main rule is that the more intense the load, the shorter the interval, and vice versa. Try the scheme with four intervals of 10 seconds, three for 15 seconds and two for 20 seconds for an hour of quiet driving.
Let the body relax and keep an eye on the pulse. On average, rest should take from three to five minutes.
Photo: velo78ixie. blogspot. com
The main pleasure of cycling is the unpredictability of the route, physical and psychological barriers that get in the way every time.
Hills, headwind or crosswind, a group that travels too fast - all this can meet you at any time. That is why you need to be prepared for everything. Try to work on each such feature once a week. Here are some specific training examples:
Repeat the exercise several times over 15 minutes;
Make three of these sets for a workout with a rest of five minutes between them;