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TRIATHLON: THE BIKE TO IMPROVE FORCE AND RESISTANCE

During this time of the year, Muscle Building for the Triathlete is crucial to building a good muscular aerobic base for the continuation of preparation and goals for 2015. In addition to the general muscular enhancement we have seen in other articles ( The Functional Gym: Utility For the athlete in the winter ), specific muscle strengthening sessions will be required. Bike is a great way to perform good conditional training to improve Muscle Strength, and especially Strength Resistance. Of course, the biggest limit at this time for using the Bike (not for everyone) is to have bad weather conditions to go out on the road. For this reason, the use of Mountainbike is also good in this period so that we can develop a good muscular strength, even more so if we think of the heaviest relationships used and the dirt and off-road paths that are normally used for the sessions of MTB. It is also possible to mention the differences between the features of the cycling bike and the MTB

Component

Road bike

MTB

Wheel Diameter

26/28

26/29

crank

34/50 - 39/53

Handlebar

curved

Dirico

Brakes

The caliper (archetto)

Cantilever / V Brake / disc

Pedals

Quick release tripod

Quick release / crankshaft

Damping system

Rigid fork

Front, full stiff

Shoes

Plastic polymer crates

Metal notch

Also, before moving on to the improvement of the conditional aspects for each sport and discipline, it is appropriate to improve the technique, and in this case, having to train with a medium, the Bike, it is best to know and use it best. So surely, along with the session conditions for improving Muscle Strength and Resistance, it is advisable to include technical exercises and sessions on:

  • Ride
  • Direct
  • Curbing
  • bend
  • Change direction
  • Static and dynamic equilibrium
  • Maximum strength
  • Strength Resistant
  • Explosive Force
  • Fast Forces

Now, before we go into the specific training of the Bike Bike as far as the Triathlete is concerned, it is worth taking a moment back and understanding what are the technical and above all physiological characteristics of a Triathlon race? Which mechanisms and qualities should be developed? What are the best strategies to take to get the desired enhancements? Is there a difference between using Bike in Cycling and Triathlon?

The Triathlon as you know is a seamless multidisciplinary approach where the various Swimming, Cycling and Racing disciplines alternate. So there are not really three disciplines, but it's a single discipline, where we also include the expected moments (and workouts) of Transitions between one fraction and the other. So from the definition it is understood that the fraction of cycling in the Triathlon is different from a "dry" race of cycling and some technical and conditional aspects may differ. It is also worth considering what distance we are preparing to better focus attention on some conditional and technical qualities. Surely if we train for short sprint and olympic races, then bike workouts must primarily mirror sessions with distinctly Anaerobic features, of course without neglecting Aerobics. While for medium and long races like IronMan 70.3 and IronMan, then it is preferable that Bike training primarily stimulates the Aerobic mechanism, without neglecting Anaerobic training that will be trained in a reduced way!

IMPROVEMENT OF MUSCULAR STRENGTH

As for the improvement of muscle strength for the Triathlete by using the Bike at this time of year, it is desirable to use exits on hilly paths with different slope changes and climb lengths. Of course, when talking about muscular strength, we have different expressions of strength that we can develop that can be enclosed in:

These are the most important, obviously, for the Triathlete (as well as for any cyclist), muscle strength can be developed in all its components and features, it always depends on the training period and race (physiological and technical characteristics) that we are preparing. In fact, if we take into account the Sprint race and the IronMan 70.3 race there may always be some technical features that resemble, for example, there may be both times when there are ups or downs "raises" but Surely they will be more frequent and intense in sprint races and not in midrange (70.3) and long (IronMan) races.

Certainly during this winter period when a Muscle Strength is being built and technical sessions should be used which refer to aerobic and non-intensive conditional quality (Anaerobic) conditional quality because it would be difficult to keep them and above all to dispose of lactic acid In the days following the training. So definitely underlying effective workouts there must be an improvement of Aerobic Resistance with long training sessions and improved Muscle Strength Resistance. We can say that surely in order to build a Muscle Strength Base it is crucial first to develop a Basic Aerobic Resistance, so to build the physiological foundations to then develop the Specific Muscle Strength. Obviously, both physiological qualities can be developed at the same time, as they intersect at best, Aerobic Resistance is also conditioned by the major or minor Muscle Strength, as Muscle Strength may be conditioned by an ineffective Basic Aerobic Resistance.

As for workouts for the improvement of the Resistive Muscular Strength, it should be developed especially with medium to long climbs that allow you to maintain the effort for a long time, then climb 3km further! It tries to increase the length of training (length of climb), and difficulty (quality / slope) of climbs. Obviously the reports used must always be adapted to their physical condition of the moment, surely at this time of year when we squeezed our body and are creating the "aerobic and muscular bases", it is advisable to be cautious with too heavy reports for not "Burn" already in the first pedal and exit the energy sources!

As for Exercise Improvement Workouts, it is advisable to enter short climbs, possibly with startups, to create specific adaptations that serve a Triathlete when it needs to change "step" and overcome an opponent, or "relaunch" after a curve, Or climb section! So it is important to use short climbs that allow you to make the most of your energy resources that will be predominantly from a short, intense anaerobic mechanism.

Below we see some examples of training session sessions to improve aerobic strength and muscular strength

Weeks

Muscle Strength

Aerobic Resistance

1

Heating 20km

Repeat climb 10 x 100mt

Rec down

Regeneration 20km

RS 10km

Hydrotherapeutic Aerobic Fund 40-50km

DF 10km

2

Heating 20km

Repeated Uphill 10 x 200mt

Rec down

Regeneration 20km

RS 10km

Hilly Aerobic Fund 50-60km

DF 10km

3

Heating 20km

Repeated climb 10 x 300mt

Rec down

Regeneration 20km

RS 10km

Hydrotherapeutic Aerobic Fund 60-70km

DF 10km

4

Aerobic Fund Plain

From 50 to 60km with rhythm variations

Aerobic Fund Plain

From 50 to 60km with aerobic rhythm variations

5

Heating 20km

Repeat climb 10 x 1km

Rec down

Regeneration 20km

RS 10km

Hydrotherapeutic Aerobic Fund 70-80km

DF 10km

6

Heating 20km

Repeat Uphill 5 x 1km downhill

Repeat Uphill 5 x 2km downhill rec

Regeneration 20km

RS 10km

Hydrotherapeutic Aerobic Fund 80-90km

DF 10km

7

Heating 20km

Repeat Uphill 5 x 1km downhill

Repeat Uphill 5 x 3km downhill rec

Regeneration 20km

RS 10km

90- 100km Collateral Aerobic Fund

DF 10km

8

Aerobic Fund Plain

From 50 to 60km with rhythm variations

Aerobic Fund Plain

From 50 to 60km with aerobic rhythm variations

As can be seen from the table above, we have included two training sessions with the Bike to improve Resistance and Muscular Strength, of course, that there should be at least two days of active rest between the two sessions, where we can enter swimming sessions quickly. One of the two sessions or above all of the Hydro Aerobic Fund can be replaced with MountainBike exits on dirt paths that have a great effect on improving Aerobic Strength and Resistance. After 3 weeks of loading you can place aerobic drainage seats in the plain to restore some glamor to the legs, all as always must be adapted to your physical condition of the moment! As for climbing slopes, it is normal that the ascent is short and intense (high) must be the slope of the ascent to make the heart rate and intensity increase faster, especially in repeated jobs . While for Collinear Aerobic Workouts it is preferable to climb up various slopes, lengths and not too steep at least during the first 4-8 weeks of workout!

Good Triathlon at Everyone!

(By Runningzen by I. Antonacci)

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