Your training programmes
Train using the HERO charts
With these programs our aim is to get you to the HERO races in good shape, which is probably one of, or your main OBJECTIVE for this new season. As we cannot work in close contact with each of you, we have prepared 4 situations, dividing them by route and by time availability (3 or 5 training days per week).
As these are general programs, you must choose the most suitable one for either your physical characteristics or time availability.
Before starting with the program, we advise every user to check their own state of health through an accurate sports medical check-up.
This check-up must verify that you are in a good state of health and physical fitness and confirm the absence of risk factors, paying particular attention to the cardiovascular system.
|Medium||Vo2 max||85% - 90%|
|Slow||Vo2 max||75% - 80%|
20x abdominals low-high-oblique + arms, rec. 2min20'
Medium: 6x2’ SFR (rec.2’)
Andatura veloce (soglia): 7x2’ (rec.4’)2h40'
Medium: 4x5’ (rec.5’)
Andatura veloce (soglia): 6x3’ (rec.5’)3h
Medium: 6x3’ SFR (rec.2’)
Andatura veloce (soglia): 5x8’ (rec.8’)2h40'
17x abdominals low-high-oblique + buttocks, rec.220'
6x2min at threshold (rec. 4 min)2h30'
important workload both for strength and intensity reasons
important preparation period – need to commit oneself and work hard
on Sunday carry out a race or alternatively bike on a mix of different surfaces, 6x10min at threshold (rec. 10min)
The rhythm of this training consists in: a heart rate normally produced at one’s anaerobic threshold; values equalling 90-95% of one’s own maximum heart rate; slightly laboured breathing; effort perception equals 6-7 on a 1 to 10 scale and approximately equates to the maximum intensity one could maintain with continuity uphill for no longer than 40-60 minutes. Great intensity to improve uphill anaerobic threshold, the cardiovascular system, with a good effect on VO2max improvement. This training is for inclines superior at least to 5%. Handlebar must be gripped from the top and occasionally cyclists should drive off the saddle.
This uphill training has set maximum values (not to be crossed): heart rate below 85% - 90% of anaerobic threshold heart rate (or lower than 80% - 85% of maximum heart rate). Deep, yet relaxed breaths; effort perception between 3 and 4-5 on a 1 to 10 scale. Effort intensity must be between slow and threshold levels.
Basic training rhythm, the least intense: heart rate below 75% - 80% of anaerobic threshold heart rate (or lower than 70% - 75% of maximum heart rate).; heart rate between 110 and 130 per minute; breathing is relatively normal and effort perception lies between 2-3 on a scale of 1 to 10. Intensity used to connect work between different trainings, also chosen when the chart has no specific indications (if only duration is written, exit has to be done at a slow rhythm). Every training session should start with at least 15-20 minutes at this level before moving on to other specific tools listed in the chart (e.g. fast, medium, or threshold …).
SFR is the acronym of Strength Climbs Training: the training was developed by Aldo Sassi – together with Enrico Arcelli - in 1983 to prepare Francesco Moser for the ‘Hour record’. Used to improve ‘aerobic strength’ which trains cyclist to push using high gears. It’s a series-training (one or more minutes’ climb, to then recover for 2 – 4 minutes downhill; repeat the climb, and recover once again downhill, etc.)
The following indications have to be strictly followed for optimal execution:
- Choose an incline between 6% and 8%;
- Carry out your repetitions at a pace of 35 and 40 pedal-thrusts per minute, i.e. very low;
- During the training, use the highest possible gear (52 or 53 x 16 or 15 or 14 or 13…), as long as it allows you to carry out 35-40 pedal-thrusts per minute without the heart rate going beyond the medium threshold – if the heart rate goes above said threshold, use a lower gear (which won’t propel you along as much with each pedal-thrust);
- While improving your climbing performance, do not exert pressure through the arms on the handlebar with every single pedal-thrust.