Endurance power is divided into static and dynamic. We are interested primarily dynamic, which depends on the intensity of effort and aerobic capacity in the process of tension and muscle. muscle group.
Work Power * This does not mean that we need the ability to lifting weights for two hours but the production of force (rotation of the pedals) as long duration of load does not appear to muscular fatigue which would be discontinued practice.
* If you want to gain power, we have handled the muscle gradually with increasing loads. The same applies when it comes to endurance power. The burden should be raised (gradually) to stimulate the muscles to adapt to the higher obremenitve.t
* Scientific research shows that many athletes gain strength with working power, in return, unfortunately, does not apply to sports (athletes) explosive nature of the strength treniranjem not progressing. Cycling (mountain and road) definitely belongs to the sports-related indurance it is important that the working attention to the development of power.
Most are not aware that the power that you get by raising the weights will soon disappear, much earlier if the Sunday train with weights long enough. It is important to be able to develop and maintain power even without the weights, especially in the seasons since then, virtually all the exercises performed on the wheel.
* Cyclists often also lack the time to or practiced. develop strength with weights. Choose the wrong exercises, which are not kept to a specific oz. functional for cyclists. For example, the appropriate type of exercises Saturday thrust the burden of the feet and Počep but not izteg knee on the wheel as part of muscle that take place over all the conclusions of the lower limbs and not just muscles that are involved in movements of the knee joint. In the series of repetitions and eligible all combinations, which are aimed at developing the strength of power.
Learn how to develop power on the bike Nevertheless, the main working tool for cyclist is his bike, so it is important that cyclists learn to develop power on the bike. This is the best way to the muscle fully adapted to the load, which comes in cycling, because we take into account any loose ends still as low as adjustment of the distance from the steering wheel, angular, length originator, etc.. All this may be a crucial and these things can not be if the train with weights.
Cyclist, therefore, must learn to develop and maintain power on the bike.
How to do it? *
I suggest you already a very effective method. In its surroundings, find the ascent of 6-7% slope. The ascent should not be too short, the debt must be at least 2-3 km or more, because you will run 5-10 minute interval (depending on your standby). Once you have decided on a course it is important to do 20-30 minutes of heating.
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Follows the main part of training in the use of such transfers the burden that we are forced to rotate plants 40-50/min low. Heart rate must be that must not be lower than 60%, and exceed 70% of our maks. rate. Start with a length of 5 min intervals, and an equally long breaks. In the preparatory phase and the beginning of the season carried out training in which perform 4 intervals.
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After the end of the main part followed by the so-called finishing, which should not be longer than 30 minutes. The new power unit training should not be less than 72 hours, so you can make a weekly maximum of 2-3 exercises such power via a gathered kilometer base and build endurance.
In accordance with the gradual load every 3 to 4 weeks, increasing the burden on account of serious transfers and / or prolonging the interval for power, while the rest still remains 5 min.
In competition season In seasons power train only once a week (depending on the competition program for up to 2x/week) 6 minute intervals with 3 minutes breaks between intervals. The majority is sufficient to 5-6 interval training, those who are willing to condition above-average but can be run training for strength for its regular interval training, which serves as the fatigue strength training.
* Eg. 4 perform high-intensity intervals planar and 3 heavy intervals on an uphill. If you choose to such a practice I recommend that you perform only once a week, but at least 3 days before the competitions, as this is a typical example of training does not apply where more is better.
Note: Do not go to extreme when feel that the more you do not have real power or are you feeling more exhausted Trim or even stop your interval training to raise the lactate threshold, or training for strength, and end the practice for that day.
