IS IT POSSIBLE TO MERGE INDOOR WITH OUTDOOR TRAINING?
In this world of bicycles in incessant growth, I hear more and more often talk about theories that see the indoor component play an important role, especially in carrying out specific exercises. In that moment the question I ask myself is: is the nowadays athlete the result of a preparation that merges training on the road with indoor rollers? Is it possible that there are high-level athletes who practice mainly through indoor exercises? Or are these just fixations of some amateur cyclist fanatical of numbers? Let’s go step by step and find out how some high-level athletes use rollers. There are some, like Davide Martinelli, who know how to make a rather limited use of it. “In these months of the year I can’t train outdoors, because of the weather, the days that become shorter, or in some cases due to the presence of ice on the road. Hence, it is advisable to work on the rollers. It is scientifically proven that certain types of exercises, carried out indoors within an adequate temperature, are profitable. With modern rollers (those produced for 8-10 years) SFR exercises can be performed in a proper way. Thanks to this tool you can set the precise slope and the simulation is correct. For example, I can run SFR on a 5-6% climb at a pedaling rate of 50 rpm with 300 watts. The work is precise and there is no margin for mistakes”. “It’s more difficult to perform other types of work such as 40-20, 30-30 or 20-40 because the roller can not follow you instantly in the change of pace, it needs some time to adapt itself and not all athletes have top level rollers from 1,500 euros. Even less simple is to manage indoor maximal strength exercises because you go to express values up to 1400 watts (an amateur cyclist 1,200) and the roller itself could be affected. Here we cross a security-related discourse because the bike could move from the roller”. In detail: “Heavy-duty work is certainly feasible. Interval training and variations are more difficult, as well as the dynamic force sprint and explosive force“. The alternative options, however, are not lacking and are interesting: “You can also opt for a different kind of work. For example, if the outside temperature is low, I can go out during the hottest hours of the day (11: 00-14: 00) and return for indoor work (one hour of specific training) since the muscle works better with temperatures higher than 13-15 °. It happened to come back after 2 hours of training on the road and conclude with an hour of specific roller, not too intense, because the variations are difficult to carry out “. “You can perform a regular 3×10 threshold work at medium. Half an hour constant without interruptions, there are no cars or traffic lights to hinder the exercise. This is a plus for the roller”. The opinion of Davide about rollers is summarized as follows: “This is a valid option, for example, if one does not have the opportunity to go outdoors and has to prepare a competition despite having little time. Consider a person who works from 9 am to 17 pm, certainly he will not have free time. A solution of this type could be adopted: an hour of roller in the morning (difficult to perform work of intensity or strength) and then repeat with an hour of specific training in the evening “. In conclusion, a consideration to keep in mind: “There are people who can do even 3-4 hours on the rollers but I think the runner cyclist takes shape outdoors. There are a series of variables, microvariations, rhythm and other elements that complete the figure of the cyclist and which are indispensable for being part of a group “.
WHO WILL WIN THE INNSRBUCK WORLD CHAMPIONSHIP?
INNSBRUCK (AUSTRIA): The World Cup 2018 Austrian race presents itself tough enough to reduce the number of likely successful winners to a fewer number of contestants. It is a demanding contest, like you haven’t seen in a while, having nothing to share with the previous editions, when Peter Sagan shined. The Slovakian champion seems not to be included among the favourite ones, although he is not to be ignored, given his class. Two names earned the pole position: first, the French Julien Alaphilippe, who obtained extraordinary results in 2018 (Freccia Vallone, Classica San Sebastian, two stages during the Tour de France and the polka dot jersey, plus a series of other successes); second, the never-aging Alejandro Valverde, who is 38-years-old and still there, fighting at the highest levels. Given the recent past, Simon Yates has just won the Vuelta Espaňa, proving himself as one of the favourite ones. His victories in the one-day races aren’t of great level yet, but he is a talented boy and therefore has no obstacles on his way. At the Vuelta, all the strongest runners in the climb showed up at the start line. The South American Nairo Quintana, Richard Carapaz, Miguel Angel Lopez and Rigoberto Uran look particularly hardened. Concerning Italy, Vincenzo Nibali is a champion, always able to put his fantasy to good use. Gianni Moscon is the one in the most fitting form, having just proved his qualities by winning the Agostoni Cup and the Giro di Toscana. The racing circuit, along with its final 27% rise, is awaiting the aspiring champions from all around the world. The chosen ones from the other most important national teams in the World Cup The chosen ones to Spanish National Cycling: Alejandro Valverde, Enric Mas, Jonathan Castroviejo, David De la Cruz, Jesús Herrada, Ion Izagirre, Mikel Nieve e Omar Fraile. The chosen ones to French National Cycling: Julian Alaphilippe, Rudy Molard, Thibaut Pinot, Pierre Rolland, Anthony Roux, Romain Bardet e Tony Gallopin e Alexandre Geniez. The chosen ones to British National Cycling: Adam Yates, Hugh Carthy, Peter Kennaugh, Tao Geoghegan, James Knox, Ian Stannard, Connor Swift e Simon Yates. The chosen ones to Colombian National Cycling: Nairo Quintana, Miguel Angel Lopez, Rigoberto Uran, Sergio Henao, Winner Anacona, Sebastian Henao, Daniel Felipe Martinez, Rodrigo Contreas. The chosen ones to Belgian National Cycling: Greg Van Avermaet, Tiesj Benoot, Tim Wellens, Dylan Teuns, Laurens De Plus, Ben Hermans, Serge Pauwels, Xandro Meurisse.
DAVIDE MARTINELLI: PYRAMID INTERVALS… SMALL DETAILS, GREAT DIFFERENCES
There are specific exercises that cyclists perform but that require a high knowledge of the basis. One of these exercise is the training for increasing strength that all modern athletes perform regularly during their training week. Following closely Davide Martinelli we noticed an interesting detail that is also visible in this video. The Quick Step athlete in fact performs the specific exercise dividing it into 2 parts, a first part standing and a second sitting. Is there a correct way to do these exercises? “It depends on the type of work we are doing. Personally I do the repetitions of 40-20 (40 “of effort followed by 20” rest) where in the first part I’m standing, this because when I start the exercise I have to start from a state of absolute rest and push up to 95% of the maximal effort. By relaunching the seated action I would arrive at the required wattage intensity in much longer time and this would mean that I would not take full advantage of the 40 “session. In summary: “I perform the exercise on a 5-6% climb. As speed is very low I stand on the pedals, then in the second part I sit down and use the muscles that push me uphill” There is no fixed rule to carry out the exercise, what matter is its effectiveness. “A lot depends on the characteristics of the cyclist. There are those who do not get up almost never and those who do 30 “raise and 10” sitting. It all depends on personal characteristics and how you can make the gesture “. It is a high level physical practice so it is important to have the right concentration. “If you’re out of shape you do not have to do it … forget it. We are talking about a workout that requires a great psychophysical commitment and everything must be aligned in the best possible way “. The last test done with Sport Plus Health has calculated your threshold power in 420 watts. How many watts do you reach when train on pyramid intervals? “Starting from 420 watt I have to reach higher values such as 500 or 550 watt. The average watts for all the training should be 420 watt because we have to train for 40″ then rest for 20″. A very important parameter to take care of is that the training program must be calibrated on the current physical condition (this is why David performs a test every 20 days with Sport Plus Health ). “For example in June, I ran in the Italian Championship, I reach my top condition as I did some jobs even at 550 watts for 40″. Instead in January and February I stopped at 480 – 500. When I resumed in December I reached 450. In practice there are 100 watts of difference“. What are the best moments to train in this way? “First of all, you did not have to work hard the day before the 40-20 session. In the first day of work, doublets or triplets are usually programmed when the leg is still full. Or they should be included in a day where a regular cross-country 5-hour saddle job is planned. If you do the work of strength, the next day you should not do explosive work, because the muscle remains poisoned“. As anticipated also the psychological aspect is important. “You must be mentally charged. You make 3 sets of 8-10′ depending on the condition. When looking for the maximum 10′, instead if it is from maintenance or looking for condition 8 minutes “. Important to keep in mind these statements by Martinelli: “When you do the first sprint, you seem to feel good. For 3-4 minutes everything is ok and you feel strong. After 4 minutes you start to struggle a lot and finally the 8 to 10′ phase is very tiring”. In order to better manage this important phase of qualitative work, experience plays a considerable role. “Sensations are fundamental. To work well, you must know yourself. For example, in a day when you are not at the top I suggest to reduce the intensity of 20-30 watt and complete the program with the preset minutes. A matter of details but being able to train in the best way produces a difference that may seem minimal, but in reality, in terms of results, it is so great “. Finally, a fundamental concept that many should keep in mind. “You have to take care on how you train. It takes 5 days to recover from an important training session. Be careful not to exaggerate in the days before the goal. An extra workout can reduce performance. In the last week, before an important appointment, you can only do damage, better to rest with a full discharge “.
EUROPE-CANADA AND BACK… HOW TO FACE THE JET LAG?
Heinrich Haussler (25 February 1984) is an Australian of German origin. He is an expert athlete who obtain some good results, such as one stage at the Tour, one at the Vuelta and the Australian Champion title. An athlete used to travel the world and face important journeys also for cycling. Talking with him is like accessing a huge database. The athlete from Bahrain Merida team has just returned from the Canadian trip in Quebec and Montreal. Today he helps us to understand how to face these experiences that affect a lot of stress on an athlete. How many days do you need before the race and after the race to recover from the trip? “Coming to Canada it’s 6 hours time difference. Here we have faced 2 races, Friday and Sunday. We came in on Tuesday evening and this really does put a lot of stress on the body especially considering you have two and a half days to complete the assimilation of the time zone”. “Normally I think it takes six to seven days to adapt to the normal rhythm. Days where you have to sleeping good, find the right feeling with the bike and so on … but arriving two days before the race, it was really really hard to be mentally ready immediately “. Haussler reveals us some important pre-adaptation details. “If you have time or you are at home and your situation allows you not to work or you do not have to do anything else and you do not have any children then you can already start “adjusting the time”, maybe doing your workout very late in the afternoon and going to bed more late. The body is already thinking of change and you can adapt slowly to the new rhythm. As I said about sleep, you have to sleep even if you can not do it because of other family or work situations. Go to sleep very late, for example at two or at three and then sleep until eleven. As I said this is not for everyone, but in general I go to Canada for two races and we stayed there only seven days before returning to Europe “. The return seems to be simpler. “I find that getting back to Europe is always a bit easier”. Jet Lag and performance: “Racing in Canada is not easy, especially in the first race on Friday. Certainly the Jet Lag affects the performance, you do not have the power or the sprint because your body thinks it’s time to sleep. ” What are the tips for cyclists who face certain commitments: “In addition to trying to adjust at home at the time zone, train yourself also when you land and remember to eat accordingly. For example, if you land in a country in a different time zone, in the morning, it’s really hard to try to stay up all day. That’s why we do a workout to stay in motion. You must try not to go to sleep early and stay awake for as long as possible so that your body can slowly adapt to the new time zone. As for food it is important to drink a lot of water, stay hydrated, and even eat in the new time zone. ” “A lot of cyclists do this maybe three four times a year with Canada, Australia and other country. For me, Australia is even more difficult to deal with ten hours of time difference, which makes things even more complicated. When I was younger, I had less trouble adapting easily. However, even on this occasion the rule of a day of adaptation for every hour of time was worth. So in Australia you would need 10 days to adapt 100% to the new time “. Download SportPlusHealth
PELLIZZOTTI: TOUR AND VUELTA? HERE’S HOW TO DO …
Challenging two Grand Tours in the same season it’s a really demanding test but thanks to an experienced athlete like Franco Pellizzotti we can better understand how to deal with the double effort. Born in 1978, he won two stages in the Giro and a final podium (3rd in 2009) over a polka dot shirt at the Tour de France and many other good results including an Italian road title. This year was expected to make the 2 Grand Tours. The Tour with Vincenzo Nibali was aiming for an excellent placing in the standings and then going to the Vuelta trying to prepare the final of Vuelta in crescendo to settle at the World Championship in Innsbruck, where it would be nice to be called, with the best possible physical condition. Also in 2017 you took part in 2 Grand Tours, what are the differences? The difference is so great. Last year the program was Giro d’Italia and Vuelta Espana and you could program the 2 shape peaks. The 2017 season had begun with 2 training camps in the high mountains, then we went to run the Giro followed by a week of rest during which we recovered our physical condition so we went to prepare for the Vuelta with another training camp in the high mountains. What has changed in this year’s preparation? In 2018 we had a 4 week gap between Tour and Vuelta. A totally different situation. My preparation started with a calm season start where I ran several races such as: Vuelta Valenciana, Tirreno Adriatico, Milano Sanremo, Amstel Gold Race, Freccia Vallone and Liege Bastogne Liege. After the Liege we recovered from every effort and started preparing for the Tour trying to find the first real peak for the Grand Boucle. After the Tour we had a quiet week with training sessions that reached a maximum of 3 hours. Then I went to Livigno with the family for 15 days. By making the 2 Grand Tours so close to each other it is not possible to obtain two peaks of shape. It takes time to reach again the peak. Going up in the high in the mountains you can relax but keeping a good physical condition Not being able to start from scratch 3 weeks before the Vuelta you have to change your approach to preparation. I could not work as before the Tour where I was training running long distances and with heavier workloads. In this case I recovered the efforts of the Tour with less training hour but with more intensity. What do the data say? Here in Spain it seems to me that I got in shape. At the end of the Tour I was not exhausted like last year after the Giro. With Vincenzo’s retreat the race went in a different way than planned. This led me to finish the Tour in a good condition and I think I’m in the Vuelta in the same good condition. It will take a few days to settle physically but the Vuelta is a race that allows you to find the shape. What parameters have you evaluated? The weight must be kept under control, so it is important not to get too fat even if after the Tour I was very thin. Our coach, Paolo Slongo, has prepared a training plan made by repeated, medium and thresholds. Thanks to his training plan and the Sport Plus Health platform he was able to understand if I kept the workloads. Keeping your physical condition was more of a physical or mental effort? None of them. I was training on short distances so I did not get tired. Being in the company of the family helped me not to think about work all the time. Instead, if I stayed home, in the plains, I would have to face exits in the heat. The training in Livigno is different from that in San Pellegrino? At San Pellegrino make the life of the athlete 100%, is a different environment, but certainly the best condition for an athlete. In the past you have faced Giro and Tour. What is different from Tour Vuelta? It was a good experience with a 3rd place in the Tour and a polka-dot jersey in Tour. Compared to now it’s a different story because Giro Tour comes first in the season and you’re in a better condition, also, by doing the Tour as a second stage race, you can be in a worst condition. If you do not run for a placement in the standings you can stay in line in the first stages. Instead, here in Spain we immediately have to face a finish line in uphill. Rookie at their first experience in vuelta what they ask for? There is Padun and Perstheiner on their first Grand Tour. They ask for advice every day about food and how to run. They usually they start the first week giving their best but then they get tired in the following weeks. I remind them not to panic, there are difficult days, the important thing is to reach the finish line. And the expert athlete has insecurities? He is always anxious to see the condition over 3 weeks. The parterre is really at great level , followed by a really hard World Championship. All the strongest climbers are there. Did you like this article? Follow us on FACEBOOK or INSTAGRAM. Do you want to have a coach at your disposal? Try SportPlusHealth now.
SARA, THE FINISHER WHO DREAM KONA
Determination is not one of her weakness. A clear dream in her mind: participate in the Triathlon World Championships in Hawaii, Kona. Sara Fusetti is a rodigina, so they are called the inhabitants of the province of Rovigo(Italy) and took part in the Training Camp of Lanzarote where Sport Plus Health has taken care of the scientific preparation helping the athletes to understand their potential, avoid overload and import a adequate work plan. For five years she has been practicing the triathlon with great commitment and she reveals the motivations that led her to start such a demanding adventure: “The passion for triathlon is like a challenge. I always looked with admiration who practiced this sport. My desire was to get involved. My very first race was a Sprint in Rimini. I was looking for something to express my feelings and the triathlon was the best thing I could find. If you do not do it, you’re sick. It is something I can’t remove from my life”. A beginning common to many other triathletes but which has given rise to the real challenge: “A progression up to being a finisher in an Ironman, which is a wonderful thing. The first Ironman, in Venice (11h: 26 ‘), was beautiful. I cried. As soon as you finish, you start thinking about the next one. In the next 6 months I have prepared the second “. For Sara, an important commitment in the light of the fact that, like many women, she is a mother busy at work. For Sara, the challenge is made more complicated by the fact that, like many other women, she is a busy mother “We must organize ourselves. I’m followed by a coach and I plan the week. My day starts at 6:15 am. I have 2 free afternoons a week and use them for training on long distances. Otherwise my other free time is after 18 and the family has had to adapt to that. I also do the laundry and the domestic activities early in the morning”. What motivates you? “The desire to improve myself and to grow stronger. My dream is to go to Kona. I went close and I continue to touch the goal. (She just finished the Vichy Ironman where she realized she was ready for Kona). What are the triathlete fears? “The main thing is not to end the race, while during the Ironman is not being able to make a better time compared to the previous race. Every competition is a story in itself, but the most important goal is the challenge with yourself and, of course, do better than the competitors “. Why do you choose a training camp like the Lanzarote Training Camps by SportPlusHealth? “Because you live a week like an athlete. You could understand how hard it is to do multiple workouts combined during the day. It’s one more reason to find your limit. I really like this life “. Did you put a strain on yourself during the camp? “I try to reach my limits and even beyond. In January, in the previous camp, I was much more tired. In this new experience I did less effort. I ran with Degasperi at 4′:07” per kilometer, something I had never done before. The SPH project and Lanzarote Training Camps are confirmed “It was positive because it gave me further confirmation that I have to work on specific jobs and less on the long distance. I was very struck by the fact that the coach Paolo has immediately understood my condition and has well interpreted my data. Do you give little rest to your body? “Maybe it’s true, it rests a little during the week. Me and my partner Alessio do some hard work. In the weekend we train and we can not live without. In the week we alternate swimming and run while in the weekend we train on long distance. I go out with a group of youngsters who ride at 45 km on average, there is little room to rest “.
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