Take advantage of that hour of training.

Many times we find that we do not have much time to train, especially on work days, where sometimes “only” one hour of training is available. That is why we must make the most of our sports planning., with which we have to “adjust” our training very well to improve.

We all know that cycling is an endurance sport, which, This will be our ability to resist an effort in the most prolonged and intense way over time..

To be able to face the cycling tests, it is necessary to have worked well on this resistance with different manifestations of it., but at a lower intensity, the longer we can last, which, We will need to be able to work large volumes which often goes against “that hour I have to train”.

That is why today we will talk about different ways of focusing but that is based on being able to have a little more time on the weekend and during the week putting the sessions at a higher intensity to work on different manifestations of resistance and continue improving.

For the general improvement of the athlete we must manage 4 major components of training load:

• Session volume.
• Frequency of sessions.
• Intensity.
• Density of this.

It is evident that we will start by training the planned volume (1 hour per day) to increase the number of days we can train., Once we reach this "limit" we can do two things depending on how close or far we are from a competition: reduce the number of sessions per week but intensify them (objective still far away) or without reducing the number of sessions we will increase the intensity of these (2 maximum 3 per week) proposing different interval type jobs, fartleks or simply "free" exits that when the group presses, we have free way. Intensity work as we know should be measured by heart rate, power, race pace (running) and to be able to obtain the intensities / appropriate rhythms we should test the athlete, so from there we will obtain the maximum values ​​and their % of this to determine the appropriate intensity.

In both cases, We will check the intensity and how the athlete tolerates it., but at the same time we will have the last component of the load to touch, what will be the density. This will be measured mainly in sessions with intervals, where the fractionation with work time / Recovery time will help us control this density.

Therefore, Taking this small explanation into account, we can organize our preparation aimed at improving performance and always talking about the fact that the athlete "only" can go out on a bike but there is no strength work available in the gym., If this were the case, things would change even more since we could reduce outdoor sessions to seek to improve strength in the gym..