goal
adapting your body to cycling; increase global efficiency for less stress
type 1
type 2
type 3
type 4
type 5
type 6
low and basic endurance
aerobic endurance
aerobic endurance
strength
M.A.P.
sprints
muscle twitch
slow and intermediary twitches
slow, intermediary and fast twitches
intermediary and fast twitch
fast twitch
fast twitch
intensity
up to 55% of MAP
50 to 75% of MAP
70 to 85% of MAP
90 to 100% of MAP, strength and coordination
max. aerobic power work-out, 95% to 110%
strength+ high cadence
speed
easy
below threshold
high to very high speed
start low finish max
gear
big chainring on the flat
depends on cadence
determined by cadence
cadence
60 to 70 rpm
90 rpm (80 if uphill)
90 rpm (80 uphill)
50 rpm (+ 120 rpm)
105 to 120 rpm (80 to 120 if uphill)
start low (30rpm) finish high(120rpm)
terrain
mostly flat or rolling
rolling or hilly
hill climb (5-6 grades) +downhill for 30"
hill
breathing
"easy talking"
talking a bit is possible
deep
deep
deep to very deep
effort
time
30' to 5h
20' to 1h
10' to 20'
4' to 6'(50rpm) + 30"(120 rpm)
1' to 5'
15" to 40"
repetitions (total)
1 to 3
4 to 6
4 to 20
9 to 15
recovery between reps
8' to 15'
3' to 5'
6'
sets
1 to 4
3
recovery between sets
3' to 10'
15'
fuel
fat or fat + glycogen
glycogen + fat
essentially glycogen
glycogen
glycogen
creatin phosphate and glycogen
feeding + supplements
water or sports drink or gel+water
sports drink or gel+water
sports drink or gel+ water + BCAA before and after
sports drink, gel + BCAA and creatine before & after
sports drink, gel + BCAA and creatine before & after
sports drink, gel + BCAA and creatine before & after
feelings
keep chain under tension
cardiovascular and muscular effort
burns, lactates
burns, lactates
burns, lactates
all around the pedaling cycle
special note
use type 1 as warm-up and slow down for types 2,3,4,5,6.
keep focus on pedaling as smooth as possible
benefits
improves aerobic pathways, improves muscle ability to store glycogen, improves connctive tissues, cardio-vascualer and stroke efficiency
improves aerobic pathways, improves muscle ability to store glycogen, improves VO2 max
improves O2-CO2 cellular and pulmonary exchanges , capillarisation, increase lactate threshold
improves muscle strength, improves coordination, increases capillarisation
improves your maximal aerobic power (wattage), lactate tolerance and clearance
improves your sprinting and acceleraring skills, fast twich muscle fiber developpment, increases peak power output
no traces the day after
a bit sore
a bit sore
soreness
sore legs
recovery time
none or 1 day
1 to 2 days
1 to 3 days
2 to 4 days
1 to 3 days
2 to 3 days
Nn si capisce molto perchè nn mi posta la tabella come era strutturata, cmq bisogna guardare le file per ogni esercizio 1-2-3-4-5