MARTINELLI: MOTORPACING IN ORDER TO COME BACK BRILLIANT
There were athletes running in the Giro d’Italia and others that have carried out a detached after a very intense spring and they are already projecting themselves towards new sports aims in the second part of the year. It can happen that, in the middle of the season, there are some resting days, this has happend to Davide Martinelli, in order to recover the physical and mental level. “It is so – explains the strong rouleur of Lodetto di Rovato – an athlete needs some break from the physical and also psychological point of view. Everything has been agreed with the team, it is just a matter of planning and now it’s time to start”. Re-start is a delicate phase and it must be handle in the correct way. “Now I’ll tell you better. Since the physical condition is still good, you have to start immediately with a certain intensity, you can no longer allow yourself to resume slowly, as instead happens in winter. I immediately make the famous triplets. 4 hours, 3 hours and a half and finally 5 hours. Then, it follows a day of unloading and again 2 triplets interspersed with a day of unloading. At this stage one feels tarred, a term that is not really correct, but which explains well the feeling of lack of fluidity, of brilliance in the cadence. However, rest also leaves strength in the legs. “Yes, you have a strong leg. You miss the change of pace that after a week from the recovery you can find again. How can I improve myself? With motor-paced cycling sessions. I usually do them 1-2 times a week. In this period, however, I arrive 3 times in 6 days. It’s an exercise that I’ve been doing for 6-7 years and that helps me with the rhythm. If I ran, there would be no need to do it because in the race you do 4-5 hours at a high rate. Instead, when you train alone, at 35 km per hour you go at 90 rides, but then it is easy to get off that threshold because of the wind and other variables.. In the race you set an important input and therefore, if you want to replicate it, during the preparation you have to succeed to create a similar one for 2-3 hours “. (The detail of the roller on the bike). Motorpacing is, however, a very delicate task to deal with. “We have to be very careful, find the right people and have adequate means. Personally, I can rely on a staff of 2-3 trusted collaborators and moreover I directly took care of the realization of the vehicle: a motorcycle with a roller positioned in the back. This allows me to go against it without any problem. A blacksmith made it, even its smoothness is important, it must turn well. The relationship with the person who drives the bike is also primary. It is necessary a profound knowledge and feeling. I feel very comfortable with my dad, or with the coach I used to have when I was Junior. Even with my cousin Claudio I’m in tune, the bike was of his property once. When he drives, I feel as I was running. An important mix is established: knowledge of the vehicle, of the person and of the roads “. (We are getting ready to go out for the motorpacing). Here is a further detail: “The paths are varied as there are various the stimuli to be given to the muscle. I have different options. For example, the motorpacing in the hilly is used to simulate the last parts of the race with strong strains and recovery downhill with a phase in the plain. It is an important neuromuscular activity”. And again: “The work in the plain is useful instead to stimulate cadence. 45-50 per hour on a path where I ride less from the point of view of intensity but with long bearing, such as the 53 × 11 that is easy to push because there is no air resistance”. How are these jobs divided? Before the hard races, we train in hilly, but if the path is flat I train myself in the plain. As I did before the Tour of Fjords, I performed sessions both in the plain and in the hilly because the last stage was very demanding and a change of pace was required, considering that I didn’t race for almost a month. Davide reveals us some more technical details: “In an hour of hilly, I pedal at about 40 in average with a power that is around 280-300w in average and a cadence of 90-95rpm. Instead, in a session in the plain you can reach even 48-50 km/h in average, of course I choose the less busy roads in absolute, I assure you that there are roads in the south of Brescia where in an hour I meet yes or no 5 cars , the average power is around 260-280watt and the cadence is close to 100 rides per minute. (The motorpacing also on hilly paths). Now it’s time to run, with how much fitness do you arrive? “I was close to 100% of the condition when I disconnected. The assessment was this: Between the Frankfurt race on 1 May and the Tour of Fjords there was a lot of distance, so I could not always keep the level high, so we chose to rest. I returned with a performance of 85%. Let’s say that in a month, since it comes off, you can find a good condition. To get to 100% it takes at least 45 days, if there are no hitches, so in view of the National Championship I should be in excellent condition”. Did you like this article? Remember to download the Sportplushealth app. The new Android version is ready and soon IOS too.
FROOME’S PLANNINGS, PERFECT AT THE BEGINNING, THEN EXTREME SUBLIME
BARDONECCHIA: Everything or nothing. This is the thought processed by Chris Froome yesterday evening when, after dinner, he found himself on the motorhome of the team and has pitted some simple considerations, the first one of a personal nature. “A placement in the Giro d’Italia does not change my career, I came to win and I want to do it at any risk“. The second one is of an exquisitely technical nature. “I feel better, I left behind me a series of bad lucks and in the third week I always went strong. I am a long-distance runner, I have a great experience and I want to try the challenge“. The Sky team plan has started immediately with a staff meeting. EVERYONE CONVOCATED as the title of a well-known radio show. The climb chosen was that of Colle delle Finestre, an ascent that had already been tested in the second Giro won by Paolo Savoldelli and in that of Alberto Contador and able to make important gaps. To make the best, it was important to have trusted men scattered along the entire ascent. Every 3 km a masseur was able to offer a flask of salts or water. During the maximum effort, when the “smoothies” were reviewed, it was important not to run into a food crisis. For this reason, this was calibrated according to the attack. The most difficult thing, once shot, was to face the flat stretches in the valley, with the wind, yet the gap never hinted to diminish. The captain of Sky, to complete the 184 km of the Venaria Reale – Bardonecchia, took 5h09′ in which he pedaled at 35.3 km/h in average, reaching the maximum speed of 84.9 km/h. When he sprinted at 6,7 km from the top of the Colle delle Finestre, it made a “shake” at 29.4 km/h and then continue at 16.7 km/h in average for 24’08”. To end up the next descent, he took 12’15” with 53.4 km/h on average and even hit the top speed of 80.1 km/h. 16’16” was necessary to climb the Sestriere to an average of 23.2 km/h and 30.9 km/h of maximum speed. Important numbers but this time the British man, once started, has resected everything and put the heart beyond the numbers. Bravo Froomey, an evidence of the past for the most modern runner. It was not difficult to predict a growing Giro for him and we had told this too. Now they will have to face the Ventolin and we wish the best possible result to the champion. Finally 2 notes of merit: Tom Dumoulin confirms that he is a top valued rider. Simon Yates ran great and then inevitably paid, but also in this case this could be expected. 3 causes: Inexperience, expensive race conduct, season started too early … Download Sport Plus Heath and start training like a champion. ARRIVAL — 1. Chris FROOME (Gb – Sky) 184 km in 5.12’26’’, average 35,34 km/h; 2. Carapaz (Ecu) at 3’; 3. Pinot (Fra) at 3’07’’; 4. Lopez (Col) at 3’12’’; 5. Dumoulin (Ola) at 3’23’’; 6. Reichenbach (Svi) at 6’13’’; 7. Formolo at 8’22’’; 8. Oomen (ND) at 8’23’’; 9. Konrad (Aut); 10. Bilbao (Spa); 11. Pozzovivo at 8’29’’: 18. Dennis (Aus) at 14’38’’; 79. Yates (Gb) at 38’51’’. RANKINGS — 1. Chris FROOME (Gb – Sky); 2. Dumoulin (ND) at 40’’; 3. Pinot (Fra) at 4’17’’; 4. Lopez (Col) at 4’57’’; 5. Carapaz (Ecu) at 5’44’’; 6. Pozzovivo at 8’03’’; 7. Bilbao (Spa) at 11’08’’; 8. Konrad (Aut) at 12’19’’; 9. G. Bennett (N.Zel) at 12’35’’; 10. Oomen (ND) at 14’18’’; 18. Yates (Gb) at 35’42’’.
ON THE ZONCOLAN, HE HAS ALREADY WON
(Zaral Virgolin in the Mediolanum picture). There is someone who has already won on the Zoncolan, he climbed it after returning to life. His name is Zaral, from Friuli, a borderland that knows so much about history. Not an ordinary person, but a “survivor”, one who has beaten a cancer, but he did not remain unscathed from the wounds. Without a leg, however, it is possible to live and to face unimaginable challenges for many people, and perhaps, once a time for him. Its power is not its physical strength, but its inner strength. A disarming smile and a great desire to live, he knows that time is precious and should not be wasted. He has already climbed the Zoncolan, and he will climb it again today, waiting to know if the winner of the stage of the Giro will be Yates or another climber. He explains the essence of cycling and climbing the mountains so much that it has just ended up in a book published by Banca Mediolanum. “For me, cycling is a prayer. The bike made me return to being a normal child, when I lost my leg due to cancer. Cycling was the first sport I faced, with a pedal arranged to allow me to ride with the prosthesis. At the beginning, I thought that I would not be able and then I did not get off. Every day of the year I ride, it’s not just a sport, but it’s going back to being a normal guy. At first, I wore long pants because I was ashamed to show myself. Then, with the summer heat, I was forced to wear shorts and I saw how they were surprised. So, I understood that I should not be ashamed of my story, but be proud of it. The beauty is that in the world we are so many and so different each other, everyone with its own story, and this variety is a treasure” Download Sport Plus Health Arrival: — 1. Elia VIVIANi (Quick-Step Floors) 180 km in 3.56’25’’, average 45,68 km/h; 2. Bennett (Irl); 3. Van Poppel (NL); 4. Modolo; 5. Gibbons (S.Af); 6. Drucker (Lus); 7. Belletti; 8. Venturini (Fra); 9. Planckaert (Bel); 10. Debusschere (Bel); 31. Pozzovivo; 34. S. Yates (Gb); 35. G. Bennett (N.Zel); 39. Dumoulin (NL); 42. Pinot (Fra); 52. Aru; 59. Lopez (Col); 65. Froome (Gb); 69. Carapaz (Ecu). Rankings: — 1. Simon YATES (Gb – Mitchelton-Scott); 2. Dumoulin (NL) at 47’’; 3. Pinot (Fra) at 1’04’’; 4. Pozzovivo at 1’18’’; 5. Carapaz (Ecu) at 1’56’’; 6. G. Bennett (N. Zel) at 2’09’’; 7. Dennis (Aus) at 2’36’’; 8. Bilbao (Spa) at 2’54’’; 9. Konrad (Aut) at 2’55’’; 10. Aru at 3’10’’; 11. Lopez (Col) at 3’17’’; 12. Froome (Gb) at 3’20’’.
Jump the stage Chaves and soon also the Giro.
GUALDO TADINO: Matej Mohorič won an amazing and beautiful stage, the longest in the Giro d’Italia. The stage which gave the first big twist with the goodbye to the pink dreams of the small and smiling Esteban Chaves. After the smile of the Etna volcano, the tears. A merciless reflection immediately after the finish line. “This is the Giro. A few days ago it was one of the best days, now it’s really hard for the mood. This is the life. I had no strength in my legs, I could not stay with the best cyclists on the first hill. At a certain point, we had returned to a minute of detachment, then there was nothing to do”. A bitter leaving, that leads the Dutch Tom Dumoulin and the transalpine Thibaud Pinot to advance and occupy the provisional podium respectively on the 2nd and 3rd place in the ranking. Dumoulin, the most complete rider of this Giro, is very advantaged. He is very competitive also in the uphill stages, despite its ninety meter in height. Yates, up to now, is the strongest, he rides a bycycle so easily as if he did not feel the chain. Etna and Campo Imperatore have left everyone speechless considering the performance of the English cyclist. If these are the premises, the Giro d’Italia 2018 starts to become a great match. Also the teams affect the results, of course, and from this point of view Yates is unquestionably more equipped. And however: finally the Giro begins. The preliminaries are officially closed. It becomes a serious thing. It’s what we really wanted. What Italy deserves. If Froome and Aru return to dress as superheroes, then there will be to sit comfortable in the armchair to enjoy all the stages of this Giro101. At SportPlusHealth we also support Domenico Pozzovivo, but we prefer him to surprise us. Download the Sport Plus Health app Arrival order: 1 Matej Mohoric (Slo) Bahrain – Merida 6:04:52 2 Nico Denz (GER) Ag2r La Mondiale 0:00:00 3 Sam Bennett (Irl) Bora – Hansgrohe 0:00:34 4 Enrico Battaglin (Ita) Team LottoNL – Jumbo 0:00:34 5 Davide Ballerini (Ita) Androni Giocattoli – Sidermec 0:00:34 Ranking 1. Simon YATES (Gb – Mitchelton-Scott); 2. Dumoulin (Ola) at 41’’; 3. Pinot (Fra) at 46’’; 4. Pozzovivo at 1’; 5. Carapaz (Ecu) at 1’23’’; 6. G. Bennett (N.Zel) at 1’36’’; 7. Dennis (Aus) at 2’08’’; 8. Bilbao (Spa); 9. Woods (Can) at 2’28’’; 10. Froome (Gb) at 2’30’’; 12. Lopez (Col) at 2’37’’; 14. Aru at 2’39’’.
SPORT PLUS HEALTH: NIBALI AND TEAM BAHRAIN MERIDA
(Photo Bettini). Sport Plus Health is the virtual coach with training plans shaped by Paolo Slongo, that since the start of the year supports Bahrain Merida, the team of Vincenzo Nibali: it has already served the red-and-blue team very well, with amazing results through the first part of this season. Sport Plus Health is an app that enables all endurance athletes to perform their own fitness tests (Mader, FTP or Critical Power), establish the starting level of athletic conditioning, plan their training and monitor all improvements thanks to a powerful data analysis software. A project that seamlessly integrates with all devices commonly available to the public (powermeters, cycle computers, heart rate monitors) and that use Ant+ or Bluetooth wireless technology. “A real tool for work” says Vincenzo Nibali, a big supporter of technology. Thanks to the close collaboration with the Bahrain team, the technicians of the Swiss company, under the supervision of CEO Andrea Dariol, have been able to refine and perfect all features available in the app, like the live transmission of all athlete’s parameters to the coach, the ability to monitor a whole team or the easy programming of turbo trainers. A tool for all sport enthusiasts, who are finally able to take full advantage of the training plans prepared by Paolo Slongo or by their own personal coach. Avoid injury and overtraining, improve health and levels of fitness. The professionals of sport and well-being that you can rely on. Download the new Android app, also available for iOS soon. www.sportplushealth.com
NIBALI: WHAT A SURPRISE.. OR MAYBE NOT. PAOLO SLONGO’S WORD OF HONOUR
NIBALI: WHAT A SURPRISE.. OR MAYBE NOT. PAOLO SLONGO’S WORD OF HONOUR At the start line, in the square in front of Milan’s Sforza Castle, team Bahrain Merida is getting ready to set out on a Milan-Sanremo edition that promises to be very wet. Other riders are the favourites for the race, and as a matter of fact the spotlight is turned on Sagan and Kwiatkowski. The preparation goes on steady, but it’s not relaxed. Plenty of fans out there, but the rain is pouring down and the riders take shelter in the motorhome, right until the last minute. The official start is scheduled for 9:45. At 9:30 Paolo Slongo leaves the bus as well. He is the man who has been protecting the secrets of Vincenzo Nibali‘s preparation for years. He looks after the rider since his seasons in the Liquigas team, when the champion from Sicily managed to step up onto the podium of ‘La Classicissima’. Paolo sees us and waves. We really don’t want to disturb him but he comes close for a quick word with us. We ask him if he has any surprise in store. He stares hard at us, and his eyes confirm that it could well be. He lets it slip and adds “We will come up with something. We feel great today”. A very clear indication of optimism. Slongo does not have a pre-tactical way to do things: only 15 days ago, before Tirreno-Adriatico, he spoke to us. “At Tirreno [-Adriatico] we will not be ready enough for the podium, but we are not too far neither. We had a few issues during the preparation, like in Argentina, when Vincenzo got sick and lost a few days of racing”. The Italian stage race (Tirreno-Adriatico, in fact) helped ‘The Shark’ get the right pedal stroke. “We managed to work on sudden changes of pace in climbs and on ‘over-rev’ kind of efforts. An excellent preparation”. At Sanremo everything went really well, with a thrilling finale, like in a movie. Nibali himself added “I knew I had good legs when I was on Cipressa; by when we reached the Poggio I couldn’t wait for someone to sprint. What else can I say? An immense joy, I cannot believe what I have just done”. In the coming days we will reveal other details of the partnership that in recent months has seen Bahrain Merida and Vincenzo Nibali collaborate with SportPlusHealth. The new Android App is available now. Soon for iPhone as well
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