MEANS OF TRAINING
Introduction:
Resistance: ability to maintain an aerobic or anaerobic performance for as long as possible; it depends on the use of oxygen and the body's ability to produce energy.
Strength : ability to achieve muscle performance through nerve activation, fiber recruitment and muscle energetics.
Rapidity: ability to reach maximum speeds in the shortest possible time (acceleration)
Mobility : ability to coordinate joints optimally, achieving greater economy of the gesture.
The most used training methods for cycling are: endurance training, intensive endurance training, LMFSS based training, power training, strength training and recovery training.
ABBREVIATED TERMS PRESENT IN THE CONTINUATION OF THE ARTICLE:
HR heart rate
Fcmax (maximum heart rate) = is the maximum heart rate that can be reached under stress
Rpm repetitions per minute
LMFSS (maximum fixed lactate under stress) = is the maximum possible effort level that can be maintained for a prolonged period
LMFSSfc is the heart rate (in beats per minute) corresponding to the level of LMFSS
VO2max is the maximum volume of oxygen consumed per minute
LMFSS (MAXIMUM FIXED LACTATE DURING EFFORT)
The various training intensities are established starting from the maximum fixed lactate (lactic acid) value accumulated in the muscles during exercise (LMFSS).
Our body produces lactic acid even at rest; in this case its production is much lower than that which can be disposed of. At a speed of 20 km / h the lactate increases, but the body is still able to dispose of it in large quantities. If we increase the speed again, up to the threshold intensity, we will arrive at the so-called Lattato Massimo Fisso Sotto Sforzo (LMFSS) point. It corresponds to the maximum effort that can be endured for a prolonged period of time, without having to slow down. If we were to increase the speed again, we would produce more lactate than what our body is able to dispose of, so that it would accumulate too much, going into acidosis.
When the value of LMFSS increases, it means that the training was productive and there has been progress in the performances.
LEVELS OF INTENSITY OF TRAINING
Training intensity levels were calculated based on the percentage of LMFSS (Lactate Maximum Fixed Under Effort).
The following table shows the 5 zones of LMFSS, each of which corresponds to a specific type of training.
| Type of training | % of LMFSS |
Recovery training | 60-75% |
Resistance training | 65-85% |
Intensive endurance training | 85-95% |
Training on the maximum fixed lactate under stress | 95-100% |
Power training | 100% |
TR = Recovery training
RE = Training resistance
RI = Intensive resistance training
LMFSS = Training based on the maximum fixed lactate during effort
TP = Power training
RESISTANCE TRAINING
The intensity that must be maintained by a cyclist during resistance training is moderate, ie between 75% and 85% of the LMFSS.
The cadence of pedaling (or frequency of pedaling) must be rather high (not less, that is, at 90 pedaling per minute); all this translates into a greater ability to pedal while spending less energy for the same power developed, thus covering increasingly longer distances.
To face competitions lasting 6-7 hours, it is not necessary to carry out excessively long training sessions, otherwise there are no appreciable benefits, indeed, there may be contraindications linked to incomplete recovery. It will therefore be necessary to limit oneself to sessions lasting 4-5 hours, so that the body will also have the time necessary to recover and be in top form during subsequent training sessions.
Through resistance training, the body learns to use the energy that comes from fatty acids, which represent a practically unlimited source of energy; on the contrary, carbohydrates run out quite quickly.
As mentioned above, the pedaling frequency of an endurance training must be quite high (90-100 rpm), this because during the journey it is necessary to recruit an ever increasing percentage of slow fibers, which, with the same effort, consume less energy, resulting in less lactic acid production. If we reduced the pace of pedaling, muscular fatigue would also increase, so that a large number of fast fibers would be recruited, which would result in a more rapid muscle depletion, thus also reducing the time and distance of the cyclist.
INTENSIVE RESISTANCE TRAINING
The difference between resistance training and intensive resistance training is the shorter duration and greater intensity of the latter: the heart rate will in fact be 85-95% of the LMFSS.
This type of training is used above all when you have to face a medium distance run, characterized by unevenness of different degrees of difficulty.
TRAINING BASED ON LMFSS
To train according to the LMFSS principle you need to pedal at an intensity just below your LMFSS level (Lactate Maximum Fixed Under Effort). Workouts of this type have the function of raising the threshold level, ie the point where our muscles accumulate more lactic acid than they can dispose of.
Given the morphology of the territory and the problems of traffic, training at the threshold level is very difficult, so it will be sufficient to keep to very similar values (between 95 and 100% of the LMFSS).
An interesting alternative for training on precise threshold values would be to use the rollers; however, this is not advisable due to the lack of all the variables that only a road route can offer depending on the race.
Training based on the LMFSS can be done over long, short periods, or with the method also called "pull and chase".
Long periods
This training consists of pedaling at 95-100% of the LMFSS for 10 minutes or more, then doing an active recovery of the same duration.
If, for example, your LMFSS is at 180 bpm (beats per minute), your work range should be set between 171 (95% of 180) and 180 (100%) bpm, ie 175-176 bpm.
The pace to be taken is that of resistance training and, before starting the next repetition, the heart rate must have dropped between 75 and 85% of your LMFSS.
During the effort phases, you will have to pedal, as far as possible, at a fairly high cadence (90 rpm or more).
If the goal is to run in the mountains, you will need to do the LMFSS training in the mountains. In this case the cadence can be lower (70-85 rpm), trying to use a fairly hard ratio.
This type of training is very suitable for the mountain, but climbs must not be shorter than 3 km.
As the season progresses, the effort phase can be increased from 10 to 20 minutes, always maintaining a 10-minute recovery.
Short periods
In this case the effort phase is 2-5 minutes (always 95-100% of the LMFSSfc) with a recovery phase of just 30-60 seconds.
With this training the recovery is incomplete and the cadence of pedaling is slow.
" Pull and chase " method
The third type of training LMFSS is only suitable for plain trails and you need a companion.
Each of the two cyclists pedal at the limits of their LMFSS threshold, standing in front for 5 or more minutes and then changing. In this case the recovery will be incomplete, since even when you pedal behind, in the wake, the intensity is quite high.
At the beginning of the season you can start with 4 repetitions, then, as you are well trained, you can go up and up to ten repeated ones.
Regardless of the type of LMFSS chosen, this type of training will greatly improve the performance of the cyclist, therefore it must be an integral part of the preparation program.
If you train at more intense levels than the LMFSS values, the result will be better, but the recovery times will be longer.
Edited by: Lorenzo Boscariol
