Your training programmes

Train using the HERO charts


Hello everyone,
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.

How to read the program:

In the schedule, you will find the total ride time and what work to carry out during training. Warm up and cool down and the breaks between each session are to be done between the slow pace and the long pace. The recovery times “imposed” between each session are indicated in brackets. All the + signs that you see indicate optional recovery times.

HAVE FUN!


KEY

Threshold = VO2 max - equal
  FC max - 90%-95%
Medium = VO2 max - 85% - 90%
  FC max - 80%-85%
Slow = VO2 max - 75% - 80%
  FC max - 70%-55%

ROUTE 86 km and 4.500 hm

Training Program - "ADVANCED" - 5 rides

Download the training

FEBRUARY

Week 1 (30-05/02) tot. 12hr
MON 20min General strength (10x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr10min
WED 2hr30min with 2x10min Medium (rec.10min)
THU 2hr
FRI Rest
SAT 2hr30min MTB
SUN 2hr30min MTB with 2x10min Medium (rec.10min)
Objective look to appreciate your pedal action (easy and loose)
Advice look to keep the pulse rate low (slow rhythm) and do some rides on a road bike
Intensity training On Wednesday + Sunday do training in a progressive manner N.B. stay within the limits of the respiratory frequency
Week (06-12/02) tot. 14hr
MON 20min General strength (12x abdominals low-high-oblique + buttocks, rec. 2min)
TUE 2hr with 3x10min Medium (rec.10min)
WED 3hr20min
THU 2hr
FRI Rest
SAT 3hr20min MTB
SUN go on 3 rides of more than 3 hours
Objective look to appreciate your pedal action (easy and loose)
Advice maintain a slow rhythm, try to respect the hours programmed (important)
Intensity training On Tuesday + Sunday do the training in a progressive manner N.B. stay within the limits of the respiratory frequency
Week 3 (13-19/02) recovery week tot. 9hr
MON Rest
TUE 20min General strength (13x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr20min con 3x10min Medium (rec.10min)
THU Rest
FRI 20min General strength (13x abdominals low-high-oblique + buttocks, rec. 2)
SAT 2hr30min MTB with 3x10min Medium (rec.10min)
SUN 3hr30min MTB with 4x5min SFR at threshold (rec.2min)
Objective look to respect the recovery week (not more than 9 hours)
Advice  important to stay within the limits of the respiratory frequency
Intensity training On Wednesday + Sunday do training in a progressive manner 
Week 4 (20-26/02) tot. 13hr
MON 20min General strength (14x abdominals low-high-oblique + arms, rec. 2min)
MAR 2hr20min with 3x10min Medium (rec.10min)
MER 3hr with 4x5min SFR at threshold (rec.2min)
GIO 2hr with 3x10min (rec.10min)
VEN Rest
SAB 2hr10min MTB
DOM 3hr10min MTB with 1x10min Medium (rec.10min) + 4x5min SFR at threshold (rec.2min)
Objective work on your aerobic capacity
Advice  insert some parts with difficult downhill stretches (on Saturday do a road bike ride)
Intensity training do all the training in a progressive manner and stay within the limits of the respiratory frequency

March

Week 1 (27-05/03) tot. 15hr
MON 20min General strength (15x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr10min with 4x4min at threshold (rec.4min)
WED 3hr with 4x10min Medium (rec.10min)
THU 2hr10min with 4x5min SFR at threshold (rec.2min)
FRI 20min General strength (15x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr40min MTB with 2x10min Medium (rec.10min) + 2x6min SFR at threshold (rec.3min)
SUN 4hr20min MTB
Objective do one ride of more than 4 hours, work on resistance
Advice work on technique and appreciate the right gear changes to make on the most demanding uphills, on Sunday add a ride on a road bike
Intensity training do repeat sessions on different surfaces and pay attention to recovery periods (taking longer than the maximum if necessary)
Week 2 (07-13/03) tot. 13hr30min
MON 20min General strength (15x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr10min with 4x4min at threshold (rec. 4min)
WED 3hr with 4x10min Medium (rec. 10min)
THU 2hr10min with 4x5min SFR at threshold (rec. 2min)
FRI 20min General strength (15x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr40min MTB with 2x10min Medium (rec.10min) + 2x6min SFR at threshold (rec. 3min)
SUN 4hr20min MTB
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 10 hours)
Intensity training on Wednesday concentrate on intensive work and satisfactory recovery (do not do more than 2 hours)
Week 3 (13-19/03) tot. 15hr
MON 20min General strength (17x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr with 5x3min SFR Medium (rec. 3min) + 5x5min at threshold (rec. 5min)
WED 3hr with 1x20min Medium (rec. 10min) + 3x10min at threshold (rec. 8min)
THU 2hr20min with 6x3min SFR Medium (rec. 3min) + 1x20min at threshold
FRI 20min General strength (17x abdominals low-high-oblique + buttocks, rec. 2)
SAT 2hr MTB with 2x20min Medium (rec. 10min)
SUN 5hr MTB or race
Objective maintain a medium-threshold rhythm (race)
Advice on Wednesday attempt to adopt the race rhythm in training
Intensity training on Sunday take part in a race or alternatively bike 3x20min at threshold (rec.10min)
Week 4 (20-26/03) tot. 16hr
MON 20min General strength (18 abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr30min with 5x2min SFR Medium (rec. 2min) + 7x3min at threshold (rec. 5min)
WED 3hr10min with 1x20min Medium (rec. 10min) + 5x4min at threshold (rec. 5min)
THU 2hr40min with 6x3min SFR Medium (rec. 2min) + 2x20min at threshold (rec.10min)
FRI 20min General strength (18 abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr MTB
SUN 5hr MTB or race
Objective arrive at the race itself with lots of enthusiasm to cycle long and hard and with good energy reserves
Advice Saturday add a ride on a road bike, adopt a fluid pedal
Intensity training on Sunday take part in a race or alternatively bike on different surfaces, 5x10min at threshold (rec.10min)

April

Week 1 (27-02/04) recovery week tot. 11hr
MON 20min General strength (19 abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr with 1x20min Medium (rec. 10min) + 1x20min at threshold
WED 2hr with 5x2min SFR Medium (rec. 2min) + 5x4min at threshold (rec. 5min)
THU 1hr20min with 2x10min Medium (rec.10min) + 1x20min at threshold
FRI Rest
SAT 1hr40min MTB with 6x2min SFR Medium (rec. 3min)
SUN 2hr40 MTB
Objective important recovery week, Sunday add a ride on a road bike, adopt a fluid pedal action
Advice pedal in relaxed manner and avoid the risk of pushing too hard
Intensity training basic work aimed at improving resistance – look to pedal in agile manner
Week 2 (03-09/04) tot. 16hr
MON 20min General strength (20x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr40min with 5x2min SFR Medium (rec. 2min)
WED 3hr30min with 1x20min Medium (rec. 10min) + 6x3min at threshold (rec.5min)
THU 2hrmin with 6x3min SFR Medium (rec. 2min) + 4x8min at threshold (rec. 8min)
FRI 20min General strength (20x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr10min MTB with 5x2min at threshold (rec. 4min)
SUN 5hr or race
Objective an important period, work hard every outing, pay attention to your diet
Advice prepare for the race in tactical manner and analyse well the sensations you feel
Intensity training on Wednesday concentrate more on the quality of the work you do
Week 3 (10-16/04) tot. 17hr
MON 20min General strength (20x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr40min with 6x2min SFR Medium (rec.2min) + 7x2min at threshold (rec. 4min)
WED 3hr with 4x5min Medium (rec.5min) + 6x3min at threshold (rec. 5min)
THU 2hr40min with 6x3min SFR Medium (rec.2min) + 5x8min at threshold (rec. 8min)
FRI 20min General strength (17x abdominals low-high-oblique + buttocks, rec.2)
SAT 2hr30min MTB with 6x2min at threshold (rec.4min)
SUN 5hr30 MTB or race
Objective important workload both for strength and intensity reasons
Advice important preparation period – need to commit oneself and work hard
Intensity training on Sunday carry out a race or alternatively bike on a mix of different surfaces, 6x10min at threshold (rec. 10min)
Week 4 (17-23/04) Recovery week tot. 11hr
MON 20min General strength (21x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr with 2x15min Medium (rec.10min) + 2x15min at threshold (rec.10min)
WED 2hr with 5x2min SFR Medium (rec.2min) + 5x3min at threshold (rec.5min)
THU 1hr20min with 5x8min at threshold (rec.8min)
FRI Rest
SAT 1hr40min MTB with 6x2min SFR Medium (rec.3min) + 5x2min at threshold (rec. 4min)
SUN Rest
Objective important recovery week, Sunday physical and mental rest
Advice try to pedal loosely, concentrate on your technique (uphill and downhill)
Intensity training do base work very slowly (feel loose), do the repetitions above your threshold
Week 5 (24-30/04) tot.16hr
MON 20min General strength (22x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr40min with 5x2min SFR Medium (rec.2min) + 6x2min at threshold (rec.4min)
WED 3hr10min with 8x3min at threshold (rec.5min)
THU 2hr with 6x3min SFR Medium (rec.2min) + 5x7min at threshold (rec.7min)
FRI 20min General strength (22x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr MTB with 6x2min at threshold (rec. 4min)
SUN 5hr30min MTB or race
Objective commit to the two most important weeks of preparation (keep committed)
Advice prepare for the race in tactical manner and analyse well the way you recover
Intensity training on Wednesday pay attention to your recovery process, on Sunday try not to go above your threshold

May

Week 1 (01-07/05) tot. 17hr
MON Rest
TUE 20min General strength (23x abdominals low-high-oblique + arms, rec. 2min)
WED 3hr30min with 7x3min at threshold (rec. 5min)
THU 2hr40min with 6x2min SFR Medium (rec. 2min) + 5x7min at threshold (rec. 8min)
FRI 20min General strength (23x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr MTB with 7x2min at threshold (rec. 4min)
SUN 5hr30 MTB or race
Objective do the workload even if demanding and exhausting
Advice focus on the details in every outing, concentrate hard!
Intensity training on Sunday take part in a race or alternatively bike: 4x10min at threshold (rec. 10min)
Week 2 (08-14/05) Recovery week tot. 10hr
MON 20min General strength (24x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr30min
WED 2hr with 6x2min SFR Medium (rec. 2min) + 6x3min at threshold (rec. 4min)
THU 1hr50min with 5x5min at threshold (rec. 6min)
FRI Rest
SAT 2hr MTB with 6x2min SFR Medium (rec. 2min) + 5x2min at threshold (rec. 4min)
SUN 2hr20min
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 10 hours)
Intensity training Sunday (no race) but an outing even on race bike if preferred
Week 3 (15-21/05) tot. 13hr
MON 20min General strength (25x abdominals low-high-oblique + buttocks, rec. 2min)
TUE 2hr20min with 6x2min SFR Medium (rec.2min) + 5x2min at threshold (rec.4min)
WED 2hr10min with 8x3min at threshold (rec. 5min)
THU 2hr with 6x5min at threshold (rec. 6min)
FRI Rest
SAT 2hr10min
SUN 4hr MTB or race
Objective important to work on aerobic capacity and pay attention to diet
Advice focus on the race (a short one if possible) and to compete with determination (right from the start) Saturday: ride in a loose and easy manner, pay attention to downhill technique
Intensity training do all training above the threshold (pay attention to recovery)
Week 4 (22-28/05) tot. 15hr
MON 20min General strength (26x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr with 9x2min at threshold (rec. 4min)
WED 3hr with 6x2min SFR Medium (rec. 2min) + 6x3min at threshold (rec. 4min)
THU 2hr20min with 7x5min at threshold (rec. 5min)
FRI 20min General strength (26x abdominals low-high-oblique + buttocks, rec.2min)
SAT 2hr MTB with 6x2min at threshold (rec. 4min)
SUN 5hr MTB or race
Objective concentrate on having the right balance (performance - recovery)
Advice establish the right rhythm and output to adopt in the race
Intensity training on Sunday take part in a race or alternatively bike: 3x20min at threshold (rec. 10min)

June

Week 1 (29-04/06) Recovery week tot. 9hr
MON 20min General strength (27x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr30min
WED 3hr with 8x3min at threshold (rec. 4min)
THU 1hr30min with 5x2min at threshold (rec. 3min)
FRI Rest
SAT 2hr40min MTB with 6x2min at threshold (rec. 4min)
SUN Rest
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do the work in relaxed manner and without maximum effort (do not go over the hours specified in programme, less than 9 hours)
Intensity training on Wednesday concentrate on intensity and recovery; on Saturday work beyond your threshold and look to establish the most productive pedal rhythm
Week 2 (05-11/06) tot. 13hr
MON 20min General strength (28x abdominals low-high-oblique + buttocks, rec. 2min)
TUE 2hr with 8x2min at threshold (rec. 4min)
WED 3hr with 6x2min SFR Medium (rec. 2min) + 6x2min at threshold (rec. 4min)
THU 2hr30min with 6x4min at threshold (rec. 4min)
FRI Rest
SAT 2hr MTB with 8x2min at threshold (rec. 4min)
SUN 3hr10min MTB
Objective look to establish a fluid pedal rhythm
Advice look to keep a very bland rhythm and do not waste energy
Intensity training short but intensive training, paying attention to recovery, on Sunday work in a loose and easy manner without too much effort
Week 3 (12-18/06) Recovery week tot. 5hr
MON Rest
TUE 20min General strength (24x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr30min with 6x3min at threshold (rec. 5min)
THU Rest
FRI 2hr10min
SAT HERO
SUN Rest
Objective to become a HERO
Advice on Friday go on an easy and slow inspection visit (only to familiarise yourself with all), and at the HERO do not start too fast (important)

Training Program - "BASIC" - 3 Rides

Download the training

FEBRUARY

Week 1 (30-05/02) tot. 9hr
MON 20min General strength (6x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 3hr20min
THU Rest
FRI Rest
SAT 2hr30min MTB
SUN 2hr30min MTB
Objective go on 2 rides of more than 2,30 hours
Advice look not to go too high with the pulse rate (slow rhythm)
Week 2 (06-12/02) tot. 10hr
MON Rest
TUE 20min General strength (7x abdominals low-high-oblique+ buttocks, rec. 2min)
WED 3hr20min
THU Rest
FRI Rest
SAT 3hr20min MTB
SUN 3hr20min MTB
Objective go on 3 rides of more than 3 hours
Advice maintain a slow rhythm, try to respect the hours programmed (important)
Week 3 (13-19/02) recovery week tot. 7hr
MON Rest
TUE 20min General strength (7x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr20min
THU 20min General strength (7x abdominals low-high-oblique+ buttocks, rec. 2min)
FRI Rest
SAT 1hr30min MTB
SUN 2hr30min MTB
Objective look to respect the recovery week (not more than 7 hours)
Advice important week (recovery) so as to be able to face the next 2 workloads
Week 4 (20-26/02) tot. 10hr
MON Rest
TUE 20min General strength (8x abdominals low-high-oblique + arms, rec. 2min)
WED 3hr
THU Rest
FRI Rest
SAT 3hr30min MTB
SUN 3hr10min MTB with 1x10min Medium (rec.10min)
Objective begin with the intensity training
Advice during the training do 2 climbs maintaining a certain rhythm (recovery time about. 10min)

March

Week 1 (27-05/03) tot. 12hr
MON 20min General strength (9x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 4hr
THU Rest
FRI 20min General strength (9x abdominals low-high-oblique+ buttocks, rec. 2min)
SAT 3hr MTB with 2x10min Medium (rec.10min) + 2x10min at threshold (rec.10min)
SUN 4hr20min MTB
Objective go on 2 rides of more than 4 hours
Advice On Wednesday and Sunday maintain a bland rhythm and concentrate only on the resistance element (slow rhythm)
Intensive training On Saturday do repeat uphills and pay attention to the recovery periods (not less than 10min)
Week 2 (06-12/03) recovery week tot. 8hr
MON 20min General strength (10x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 2hr with 1x20min Medium (rec. 10min) + 2x10min at threshold (rec. 10min)
THU Rest
FRI 20min General strength (10x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr MTB
SUN 3hr20min MTB
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 8 hours)
Intensive training on Wednesday concentrate on intensive work and satisfactory recovery (do not do more than 2 hours)
Week 3 (13-19/03) tot. 10hr
MON 20min General strength (11x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 2hr30min with 1x20min Medium (rec.10min) + 3x10min at threshold (rec.10min)
THU Rest
FRI 20min General strength (11x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr20min MTB
SUN 4hr30min MTB or race
Objective maintain a medium-threshold rhythm (race)
Advice on Wednesday attempt to adopt the race rhythm in training
Intensive training on Sunday take part in a race or alternatively bike: 3x20min at threshold (rec. 10min)
Week 4 (20-26/03) tot. 12hr
MON 20min General strength (12x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 3hr10min with 1x20min Medium (rec.10min) + 5x5min at threshold (rec.5min)
THU Rest
FRI 20min General strength (12x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 3hr40min MTB
SUN 4hr30min MTB or race
Objective arrive at the race itself with lots of enthusiasm to cycle long and hard and with good energy reserves
Advice during repetitions be careful to respect recovery times (if necessary extend the recovery periods)
Intensive training on Sunday take part in a race or alternatively bike on a mix of different surfaces, 5x10min at threshold (rec. 10min)

April

Week 1 (27-02/04) recovery week tot. 8hr
MON Rest
TUE 20min General strength (13x abdominals low-high-oblique + arms, rec. 2min)
WED 3hr40min with 8x5min at threshold (rec. 5min)
THU Rest
FRI 20min General strength (13x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 3hr40min MTB
SUN Rest
Objective important recovery week, Sunday physical and mental rest
Advice pedal in relaxed manner and avoid the risk of pushing too hard
Intensive training basic training in relaxed easy manner. However repeat exercises also over the threshold
Week 2 (03-09/04) tot. 11hr
MON 20min General strength (14x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 4hr10min with 1x20min Medium (rec.10min) + 4x5min at threshold (rec. 5min)
THU Rest
FRI 20min General strength (14x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr MTB
SUN 4hr10min MTB or race
Objective focus on Sunday’s race and pay attention to your diet
Advice prepare for the race in tactical manner and analyse well the sensations you feel
Intensive training on Wednesday concentrate more on the quality of the work you do
Week 3 (10-16/04) tot. 13hr
MON 20min General strength (15x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 3hr40min with 8x5min at threshold (rec. 5min)
THU Rest
FRI 20min General strength (11x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 3hr30min MTB with 3x20min Medium (rec.10min)
SUN 5hr10min MTB or race
Objective important workload both for strength and intensity reasons
Advice important preparation period – need to commit oneself and work hard
Intensive training on Sunday carry out a race or alternatively bike on a mix of different surfaces, 6x10min at threshold (rec. 10min)
Week 4 (17-23/04) Recovery week tot.19hr
MON Rest
TUE 20min General strength (16x abdominals low-high-oblique + arms, rec. 2min)
WED 4hr20min with 8x5min at threshold (rec. 5min)
THU Rest
FRI 20min General strength (16x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 4hr MTBy
SUN Rest
Objective important recovery week, Sunday physical and mental rest
Advice pedal in relaxed manner and avoid the risk of pushing too hard
Intensive training do base work very slowly (feel loose), do the repetitions above your threshold
Week 5 (24-30/04) tot. 11hr
MON 20min General strength (17x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 3hr10min with 3x10min Medium (rec. 5min) + 3x10min at threshold (rec. 5min)
THU Rest
FRI 20min General strength (17x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr MTB with 2x20min Medium (rec. 5min)
SUN 5hr30 MTB or race
Objective commit to the two most important weeks of preparation (keep committed)
Advice prepare for the race in tactical manner and analyse well the way you recover
Intensive training on Wednesday pay attention to your recovery process, on Sunday try not to go above your threshold

May

Week 1 (01-07/05) tot. 13hr
MON 20min General strength (18x abdominals low-high-oblique + arms, rec.2min)
TUE Rest
WED 4hr10min with 3x10min Medium (rec. 5min) + 5x5min at threshold (rec. 5min)
THU Rest
FRI Rest
SAT 4hr10min MTB with 3x20min Medium (rec. 10min)
SUN 4hr20min MTB with 6x10min at threshold (rec. 5min)
Objective heavy and important workload, all work to exceed 4 hours
Advice important preparation period – need to commit oneself and work hard
Intensive training maximum effort on speed repetitions (try also to go above the threshold)
Week 2 (08-14/05) recovery week tot. 8hr
MON Rest
TUE 20min General strength (19x abdominals low-high-oblique + buttocks, rec. 2min)
WED 2hr with 1x10min Medium (rec. 5min) + 8x5min at threshold (rec. 5min)
THU Rest
FRI Rest
SAT 2hr20min MTB
SUN 3hr20min MTB with 5x10min at threshold (rec. 5min)
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 8 hours)
Intensive training on Wednesday concentrate on intensity and recovery (do no more than 2 hours); on Saturday pedal on the flat and in a loose and easy manner
Week 3 (15-21/05) tot. 11hr
MON Rest
TUE 20min General strength (20x abdominals low-high-oblique + arms, rec. 2min)
WED 4hr10min with 5x10min at threshold (rec. 5min)
THU Rest
FRI Rest
SAT 1hr20min MTB with 2x15min at threshold (rec. 5min)
SUN 5hr10min MTB or race
Objective optimize the training for the race
Advice on Wednesday try to find the right rhythm you wish to use in the race itself
Intensive training speed work above the threshold, on Saturday only a little but in intensive manner
Week 4 (22-28/05) tot. 12hr
MON Rest
TUE 20min General strength (21x abdominals low-high-oblique + buttocks, rec. 2min)
WED 3hr30min with 2x10min Medium (rec. 10min) + 2x10min at threshold (rec. 10min)
THU Rest
FRI Rest
SAT 3hr40min MTB with 8x3min at threshold (rec. 5min)
SUN 4hr30min or race
Objective last workload working on resistance (eventually increase the hours)
Advice during repetitions pay attention to the recovery (if necessary extend the recovery intervals)
Intensive training on Sunday take part in a race or alternatively bike: 6x10min at threshold (rec. 10min)

June

Week 1 (29-04/06) Recovery week tot.7hr
MON Rest
TUE 20min General strength (22x abdominals low-high-oblique + arms, rec. 2min)
WED 3hr30min with 2x10min Medium (rec. 5min) + 8x3min at threshold (rec. 5min)
THU Rest
FRI Rest
SAT 3hr10min MTB with 10x3min at threshold (rec. 5min)
SUN Rest
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 7 hours)
Intensive training on Wednesday concentrate on intensity and recovery; on Saturday work beyond your threshold and look to establish the most productive pedal rhythm
Week 2 (05-11/06) tot. 10hr
MON Rest
TUE 20min General strength (23x abdominals low-high-oblique + buttocks, rec. 2min)
WED 3hr with 2x20min Medium (rec.10min)
THU Rest
FRI Rest
SAT 2hr20min MTB with 6x3min at threshold (rec. 5min)
SUN 4hr20min MTB
Objective establish slow-medium rhythms, look to establish a fluid pedal style
Advice look to keep a very bland rhythm and do not waste energy
Intensive training two outings of a quite intensive nature but do not go beyond the indications, on Sunday work hard on easy and loose rhythm without tiring yourself
Week 3 (12-18/06) Recovery week tot. 5hr
MON Rest
TUE 20min General strength (24x abdominals low-high-oblique + arms, rec.2min)
WED 2hr30min with 6x3min at threshold (rec. 5min)
THU Rest
FRI 2hr10min
SAT HERO
SUN Rest
Objective to become a HERO
Advice on Friday go on an easy and slow inspection visit (only to familiarise yourself with all), and at the HERO do not start too fast (important)

ROUTE 60 km and 3.200 hm

Training Program - "ADVANCED" - 5 Rides

Download the training

FEBRUARY

Week 1 (30-05/02) tot. 10hr
MON 20min General strength (10x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr30min
WED 2hr with 4x2min SFR Medium (rec. 4min)
THU 1hr30min
FRI Rest
SAT 2hr MTB
SUN 2hr40min MTB with 1x20min Medium
Objective look to adopt a constant pedal action, also some rides on a road bike
Advice try to keep the pulse rate “low” (slow rhythm)
Week 2 (06-12/02) tot. 11hr
MON 20min General strength (11x abdominals low-high-oblique + buttocks, rec. 2min)
TUE 1hr30min
WED 2hr30min with 5x2min SFR Medium (rec. 4min)
THU 1hr30min
FRI Rest
SAT 2hr40min MTB with 2x20min Medium (rec. 10min)
SUN 2hr30min MTB
Objective look to maintain a mainly low rhythm, concentrate on an agile pedal action
Advice do some rides on a racing bike
Intensity training do not go beyond the respiratory frequency of the Medium
Week 3 (13-19/02) recovery week tot. 8hr
MON 20min General strength (12x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr with 2x10min Medium (rec.10min)
WED 1hr30min
THU 1hr20min with 2x10min Medium (rec.10min)
FRI Rest
SAT 1hr30min MTB
SUN 2hr20min MTB with 5x2min SFR Medium (rec.4min)
Objective look to respect the recovery week (not more than 8 hours)
Advice look to adopt a fluid pedal action and stay agile
Intensity training do not go beyond the respiratory frequency of the Medium
Week 4 (20-26/02) tot. 11hr
MON 20min General strength (13x abdominals low-high-oblique + buttocks, rec. 2min)
TUE 1hr30min with 5x3min SFR Medium (rec.4min)
WED 2hr20min with 2x10min Medium (rec.10min) + 2x5min at threshold (rec.10min)
THU 1hr30min
FRI Rest
SAT 2hr20min MTB with 5x3min SFR Medium (rec.4min)
SUN 3hr MTB with 2x10min Medium (rec.10min) + 3x5min at threshold (rec.10min)
Objective begin with the intensity training
Advice look to keep the pulse rate under control
Intensity training build up any work always in a progressive manner (do not go beyond the maximum threshold)

March

Week 1 (27-05/03) tot. 13hr
MON 20min General strength (14x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr with 4x3min SFR Medium (rec.3min)
WED 3hr10min
THU 2hr with 3x8min Medium (rec.10min) + 3x5min at threshold (rec.10min)
FRI 20min General strength (14x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr30min MTB with 4x3min SFR Medium (rec.3min)
SUN 2hr40min MTB with 3x10min Medium (rec.10min)
Objective work on aerobic capacity, on Wednesdays go for a ride on racing bike and pay attention to the pedal action (loose and easy)
Advice As well as controlling the pulse rate pay attention to technique (downhill-uphill)
Intensive training fix the “Medium” pace
Week 2 (06-12/03) recovery week 9hr
MON 20min General strength (14x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr with 2x10min Medium (rec. 10min)
WED 2hr with 4x3min SFR Medium (rec. 3min)
THU 1hr20min with 2x10min Medium (rec. 10min)
FRI Rest
SAT 2hr MTB
SUN 2hr20min MTB with 5x2min SFR Medium (rec. 4min)
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 9 hours)
Intensive training on Wednesday concentrate on intensive work and satisfactory recovery (do not do more than 2 hours)
Week 3 (13-19/03) tot. 12hr
MON 20min General strength (15x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr30min with 5x3min SFR Medium (rec. 3min)
WED 2hr with 1x20min Medium (rec. 10min) + 3x10min at threshold (rec. 10min)
THU 2hr with 4x3min SFR Medium (rec. 3min)
FRI 20min General strength (15x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 1hr20min MTB
SUN 4hr30min MTB or race
Objective maintain a medium-threshold rhythm (race)
Advice on Wednesday attempt to adopt the race rhythm in training. On Saturday pedal in a relax manner
Intensive training on Sunday take part in a race or alternatively bike: 3x20min at threshold (rec. 10min)
Week 4 (20-26/03) tot. 13hr
MON 20min General strength (15x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr30min with 5x2min SFR Medium (rec. 2min)
WED 2hr20min with 1x20min Medium (rec. 10min) + 5x5min at threshold (rec. 5min)
THU 2hr20min with 5x3min SFR Medium (rec. 3min)
FRI 20min General strength (15x abdominals low-high-oblique+ buttocks, rec. 2min)
SAT 1hr40min MTB
SUN 4hr30min MTB or race
Objective arrive at the race itself with lots of enthusiasm to cycle long and hard and with good energy reserves
Advice on Saturday add a ride on a road bike, adopt a fluid pedal
Intensive training on Sunday carry out a race or alternatively bike on a mix of different surfaces, 5x10min at threshold (rec.10min)

April

Week 1 (27-02/04) recovery week tot. 9hr
MON 20min General strength (16x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr with 1x20min Medium
WED 2hr with 5x2min SFR Medium (rec.2min)
THU 1hr20min with 2x10min Medium (rec.10min)
FRI Rest
SAT 1hr40min MTB with 6x3min SFR Medium (rec. 3min)
SUN 2hr40min MTB
Objective important recovery week, Sunday add a ride on a road bike, adopt a fluid pedal action
Advice pedal in relaxed manner and avoid the risk of pushing too hard
Intensive training basic work aimed at improving resistance – look to pedal in agile manner
Week 2 (03-09/04) tot. 12hr
MON 20min General strength (17x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr30min with 6x2min SFR Medium (rec. 2min)
WED 2hr with 1x20min Medium (rec. 10min) + 3x10min at threshold (rec. 10min)
THU 2hr with 5x2min SFR Medium (rec. 2min)
FRI 20min General strength (17x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 1hr20min MTB
SUN 4hr30min MTB or race
Objective focus on Sunday’s race and pay attention to your diet
Advice prepare for the race in tactical manner and analyse well the sensations you feel
Intensive training on Wednesday concentrate more on the quality of the work you do
Week 3 (10-16/04) tot. 14hr
MON 20min General strength (18x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr40min with 6x2min SFR Medium (rec. 2min)
WED 2hr10min with 1x20min Medium (rec. 10min) + 3x10min at threshold (rec.10min)
THU 2hr with 5x2min Medium SFR (rec.2min) + 2x15min at threshold (rec.10min)
FRI 20min General strength (18x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr MTB with 1x20min Medium + 4x5min at threshold (rec.5min)
SUN 5hr30min MTB or race
Objective important workload both for strength and intensity reasons
Advice important preparation period – need to commit oneself and work hard
Intensive training on Sunday carry out a race or alternatively bike on a mix of different surfaces, 6x10min at threshold (rec. 10min)
Week 4 (17-23/04) Recovery week tot. 10hr
MON 20min General strength (19x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr20min with 1x10min Medium + 2x5min at threshold (rec.5min)
WED 2hr30min with 5x2min SFR Medium (rec.2min)
THU 2hr30min with 2x10min Medium (rec.10min) + 2x15min at threshold (rec.10min)
FRI 20min General strength (19x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr MTB 6x2min SFR Medium (rec.2min)
SUN Rest
Objective important recovery week, Sunday physical and mental rest
Advice focus also on difficult downhills
Intensive training do base work very slowly (feel loose), do the repetitions above your threshold
Week 5 (24-30/04) tot. 13hr
MON 20min General strength (20x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr40min with 6x2min SFR Medium (rec. 2min)
WED 2hr with 3x5min Medium (rec. 5min) + 4x5min at threshold (rec. 5min)
THU 2hr with 5x2min SFR Medium (rec.2min) + 3x10min at threshold (rec. 10min)
FRI 20min General strength (20x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 1hr40min MTB with 1x10min Medium + 4x5min at threshold (rec.5min)
SUN 5hr MTB or race
Objective commit to the two most important weeks of preparation (keep committed)
Advice prepare for the race in tactical manner and analyse well the way you recover
Intensive training on Wednesday pay attention to your recovery process, on Sunday try not to go above your threshold

May

Week 1 (01-07/05) tot. 14hr
MON 20min General strength (21x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr with 6x2min SFR Medium (rec. 2min)
WED 2hr20min with 3x5min Medium (rec. 5min) + 6x4min at threshold (rec. 4min)
THU 2hr20min with 6x2min SFR Medium (rec. 2min) + 4x5min at threshold (rec. 5min)
FRI 20min General strength (21x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 1hr40min MTB with 1x10min Medium + 5x4min at threshold (rec.4min)
SUN 5hr MTB or race
Objective heavy and important workload
Advice important preparation period – on Sunday pay attention to technique and tactics
Intensive training maximum effort on the fast repetitions (even above the threshold); on Sunday carry out a race or in alternative: 6x5min (rec. 5min) and 6x3min (rec. 5min)
Week 2 (08-14/05) recovery week tot. 9hr
MON 20min General strength (22x abdominals low-high-oblique + buttocks, rec. 2min)
TUE 1hr with 4x4min at threshold (rec. 4min)
WED 2hr with 5x2min SFR Medium (rec. 2min) + 8x4min at threshold (rec. 4min)
THU 1hr20min with 5x4min at threshold (rec. 4min)
FRI Rest
SAT 1hr40min MTB with 6x2min SFR Medium (rec. 2min)
SUN 2hr40min MTB
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 9 hours)
Intensive training on Wednesday concentrate on intensity and recovery (do not exceed 2 hours); on Sunday add a ride on a road bike – very loose and easy
Week 3 (15-21/05) tot. 11hr
MON 20min General strength (23x abdominals low-high-oblique + arms, rec. 2min)
TUE 1hr30min with 6x2min SFR Medium (rec. 2min)
WED 1hr40min with 8x4min at threshold (rec. 4min)
THU 2hr with 2x10min Medium (rec. 5min) + 4x5min at threshold (rec. 5min)
FRI Rest
SAT 1hr30min MTB with 1x10min Medium + 5x3min at threshold (rec. 4min)
SUN 4hr MTB or race
Objective optimize the training for the race
Advice on Wednesday important intensive work – important to respect the recovery periods established
Intensive training speed work can be above the threshold, on Saturday a small amount of work but in intensive manner, on Sunday carry out a race
Week 4 (22-28/05) tot. 12hr
MON 20min General strength (24x abdominals low-high-oblique + buttocks, rec. 2min)
TUE 1hr40min with 4x5 Medium (rec. 4min) + 1x10min at threshold
WED 1hr40min with 6x2min SFR Medium (rec. 2min) + 6x3min at threshold (rec. 4min)
THU 2hr with 1x10min Medium + 4x5min at threshold (rec. 5min)
FRI Rest
SAT 1hr50min MTB with 1x10min Medium + 5x3min at threshold (rec. 4min)
SUN 4hr30min or race
Objective a workload based on intensity, look to find the right distribution and balance of energy output (avoid any waste of)
Advice doing repetitions pay attention to the recovery and focus on technique
Intensive training on Sunday take part in a race or alternatively bike: 8x5min at threshold (rec. 6min)

June

Week 1 (29-04/06) recovery week tot. 8hr
MON 20min General strength (25x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr with 1x10min Medium + 4x4min at threshold (rec. 4min)
WED 1hr40min with 5x2min SFR Medium (rec. 2min)
THU 2hr with 1x10min Medium + 5x3min at threshold (rec. 4min)
FRI Rest
SAT 2hr20min MTB with 5x2min SFR Medium (rec. 2min) + 8x4min at threshold (rec. 4min)
SUN Rest
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do the work in an easy and loose manner – on Sunday focus on both physical and mental recovery (do not exceed the programmed hours, less than 8 hours)
Intensive training Tuesday and Thursday focus in intensity and recovery, on Saturday work beyond your threshold and look to establish the most productive pedal rhythm
Week 2 (05-11/06) tot. 8hr
MON 20min General strength (26x abdominals low-high-oblique + buttocks, rec. 2min)
TUE 2hr with 1x10min Medium + 6x4min at threshold (rec. 4min)
WED 1hr40min with 5x2min SFR Medium (rec. 2min)
THU 2hr with 1x10min Medium + 6x3min at threshold (rec. 4min)
FRI Rest
SAT 2hr20min MTB with 2x10min Medium (rec. 5min) + 8x4min at threshold (rec. 4min)
SUN Rest
Objective workload based on intensity and gathering strength before facing the objective HERO
Advice look to finetune the correct technique and tactics whilst working intensively
Intensive training three outings of intense work but do not go beyond the threshold, Sunday recovery
Week 3 (12-18/06) recovery week tot. 6hr
MON 20min General strength (27x abdominals low-high-oblique + arms, rec. 2min)
TUE 2hr with 1x10min Medium + 6x4min at threshold (rec. 4min)
WED 2hr with 2x10min Medium (rec. 5min) + 6x3min at threshold (rec. 4min)
THU Rest
FRI 2hr
SAT HERO
SUN Rest
Objective to become a HERO
Advice on Friday go on an easy and slow inspection visit (only to familiarise yourself with all)… and at the HERO do not start too fast (important)

Training Program "BASIC" - 3 Rides

Download the training

FEBRUARY

Week 1 (30-05/02) tot. 7hr
MON 20min General strength (6x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 1hr30min
THU Rest
FRI Rest
SAT 2hr10min MTB
SUN 3hr MTB
Objective do one ride of more than 3 hours
Advice try to keep pulse rate low (slow rhythm)
Week 2 (06-12/02) tot. 8hr
MON Rest
TUE 20min General strength (6x abdominals low-high-oblique + buttocks, rec. 2min)
WED 2hr30min
THU Rest
FRI Rest
SAT 2hr40min MTB
SUN 2hr30min MTB
Objective do 3 rides of more than 2 hours
Advice maintain a slow rhythm, try to respect the hours programmed (important)
Week 3 (13-19/02) recovery week tot. 6hr
MON Rest
TUE 20min General strength (7x abdominals low-high-oblique + arms, rec. 2min)
WED 1hr30min
THU 20min General strength (7x abdominals low-high-oblique + buttocks, rec. 2min)
FRI Rest
SAT 1hr30min MTB
SUN 2hr20min MTB
Objective look to respect the recovery week (not more than 6 hours)
Advice important week (recovery) so as to be able to face the next 2 workloads
Week 4 (20-26/02) tot. 8hr
MON Rest
TUE 20min General strength (8x abdominals low-high-oblique + buttocks, rec. 2min)
WED 2hr20min with 1x10min Medium
THU Rest
FRI Rest
SAT 2hr20min MTB
SUN 3hr MTB with 1x10min Medium
Objective begin with the intensity training
Advice keep the pulse rate under control, do not go above Medium
Intensity training during the week do 2 climbs maintaining a certain rhythm

March

Week 1 (27-05/03) tot. 9hr
MON 20min General strength (8x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 3hr10min with 2x10min Medium (rec.10min)
THU Rest
FRI 20min General strength (8x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 2hr30min MTB
SUN 2hr40min MTB with 2x10min Medium (rec.10min)
Objective fix the “Medium” pace
Advice As well as controlling the pulse rate pay attention to technique (downhill-uphill)
Intensity training do repeat uphills and pay attention to the recovery periods (not less than 10min)
Week 2 (06-12/03) recovery week tot. 7hr
MON Rest
TUE 20min General strength (9x abdominals low-high-oblique + arms, rec. 2min)
WED 3hr20min with 1x20min Medium
THU Rest
FRI 20min General strength (9x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 3hr20min MTB with 1x20min Medium
SUN Rest
Objective do 2 rides more than 3 hours
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 7 hours)
Intensity training during the “Medium” keep the pulse rate under control of the limits
Week 3 (13-19/03) tot. 8hr
MON Rest
TUE 20min General strength (10x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr20min with 1x20min Medium (rec.10min) + 3x5min at threshold (rec.10min)
THU Rest
FRI Rest
SAT 1hr40min MTB
SUN 3hr40min MTB or race
Objective maintain a medium-threshold rhythm (race)
Advice Wednesday try to find the optimal rhythm to adopt in race
Intensity training on Sunday take part in a race or alternatively bike: 3x20’ at threshold (rec.10min)
Week 4 (20-26/02) tot. 9hr
MON 20min General strength (11x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 2hr30min with 2x20min Medium (rec. 10min) + 3x5min at threshold (rec. 10min)
THU Rest
FRI 20min General strength (11x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 1hr40min MTB
SUN 4hr10min MTB or race
Objective look to adopt a fluid pedal action in the intensity training
Advice during repetitions be careful to respect recovery times (if necessary extend the recovery periods)
Intensity training on Sunday take part in a race or alternatively bike: on a mix of different surfaces, 3x10’ at threshold (rec.10min)

April

Week 1 (27-02/04) recovery week tot. 7hr
MON Rest
TUE 20min General strength (12x abdominals low-high-oblique + arms, rec. 2min)
WED 3hr with 4x5min Medium (rec. 5min)
THU Rest
FRI Rest
SAT 3hr40min MTB
SUN Rest
Objective important recovery week, Sunday physical and mental rest
Advice on Saturday pedal in relaxed manner and avoid the risk of pushing too hard (also with the road bike)
Intensity training do base work very slowly (feel loose), do the repetitions above your threshold
Week 2 (03-09/04) tot. 9hr
MON 20min General strength (13x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 2hr40min with 1x20min Medium (rec.10min) + 4x5min at threshold (rec. 5min)
THU Rest
FRI 20min General strength (13x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 1hr40 MTB
SUN 4hr MTB or race
Objective focus on Sunday’s race and pay attention to your diet
Advice prepare for the race in tactical manner and analyse well the sensations you feel
Intensity training on Wednesday concentrate more on the quality of the work you do
Week 3 (10-16/04) tot. 10hr
MON 20min General strength (14x abdominals low-high-oblique + arms, rec. 2min)
TUE Rest
WED 3hr40min with 3x10min Medium (rec.10min) + 4x5min at threshold (rec. 5min)
THU Rest
FRI 20min General strength (14x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 3hr30min MTB with 2x20min Medium (rec. 10min)
SUN 4hr MTB or race
Objective important workload both for strength and intensity reasons
Advice important preparation period – need to commit oneself and work hard
Intensity training on Sunday carry out a race or alternatively bike on a mix of different surfaces, 4x10min at threshold (rec. 10min)
Week 4 (17-23/04) Recovery week tot. 7hr
MON Rest
TUE 20min General strength (15x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr40min with 8x5min at threshold (rec. 5min)
THU Rest
FRI Rest
SAT 4hr MTB
SUN Rest
Objective important recovery week, Sunday physical and mental rest
Advice on Saturday, pedal in relaxed manner and avoid the risk of pushing too hard (alternatively bike on a road bike)
Intensity training do base work very slowly (feel loose), do the repetitions above your threshold
Week 5 (24-30/04) tot. 9hr
MON Rest
TUE 20min General strength (16x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr10min with 2x10min Medium (rec. 5min) + 2x10min at threshold (rec. 5min)
THU Rest
FRI Rest
SAT 2hr MTB with 2x10min Medium (rec. 5min)
SUN 4hr30min MTB or race
Objective commit to the two most important weeks of preparation (keep committed)
Advice prepare for the race in tactical manner and analyse well the way you recover
Intensity training on Wednesday pay attention to your recovery process, on Sunday try not to go above your threshold

May

Week 1 (01-07/05) tot. 11hr
MON Rest
TUE 20min General strength (17x abdominals low-high-oblique + arms, rec. 2min)
WED 3hr10min with 2x10min Medium (rec. 5min) + 6x5min at threshold (rec. 5min)
THU Rest
FRI 20min General strength (17x abdominals low-high-oblique + buttocks, rec. 2min)
SAT 3hr10min MTB with 3x20min at threshold (rec. 5min)
SUN 4hr MTB with 3x10min at threshold (rec. 5min)
Objective heavy workload based on recovery (short), all work more than 3 hours
Advice important preparation period – need to commit oneself and work hard
Intensity training maximum effort on fast repeat sessions (even going beyond the threshold)
Week 2 (08-14/05) Recovery week tot. 8hr
MON Rest
TUE 20min General strength (18x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr with 2x10min Medium (rec. 5min) + 8x5min at threshold (rec. 5min)
THU Rest
FRI Rest
SAT 3hr20 MTB
SUN 2hr20 MTB with 5x10min at threshold (rec. 5min)
Objective look to recover well from the effort and pay attention to downhill technique
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 8 hours)
Intensity training on Wednesday concentrate on intensity and recovery (do not do more than 2 hours); on Saturday pedal on the flat and in a loose easy manner (a road bike would be fine even)
Week 3 (15-21/05) tot. 9hr
MON Rest
TUE 20min General strength (19x abdominals low-high-oblique + buttocks, rec. 2min)
WED 3hr30min MTB totalling 60min of regular climbs (inserting 6 intervals of 5min in threshold wherever you wish)
THU Rest
FRI Rest
SAT 1hr20min MTB with 2x15min at threshold (rec. 5min)
SUN 4hr10min MTB or race
Objective optimize the training for the race
Advice on Wednesday try to find the right rhythm you wish to use in the race itself
Intensity training speed work above the threshold, on Saturday only a little but in intensive manner; on Sunday during the race be aware of and sensitive to the recovery on downhills
Week 4 (22-28/05) Recovery week tot. 10hr
MON Rest
TUE 20min General strength (20x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr30min with 2x10min Medium (rec. 10min) + 8x4min at threshold (rec. 5min)
THU Rest
FRI Rest
SAT 2hr40min MTB with 5x3min at threshold (rec. 5min)
SUN 4hr30min MTB or race
Objective last workload working on resistance (increase the hours if necessary)
Advice during repetitions pay attention to the recovery (if necessary extend the recovery intervals)
Intensity training on Sunday take part in a race or alternatively bike: 5x10min at threshold (rec.10min)

June

Week 1 (29-04/06) Recovery week tot. 6hr
MON Rest
TUE 20min General strength (21x abdominals low-high-oblique + buttocks, rec. 2min)
WED 2hr30min with 2x10min Medium (rec. 5min) + 8x3min at threshold (rec. 5min)
THU Rest
FRI Rest
SAT 3hr10min MTB with 8x3min at threshold (rec. 5min)
SUN Rest
Objective try to manage well the recovery from intensive exercise and concentrate on technique when going downhill
Advice do any training lightly without any maximum effort (do not do more than what is recommended in the programme – and never more than 6 hours)
Intensity training on Wednesday concentrate on intensity and recovery; on Saturday work beyond the threshold and look to establish the most productive pedal rhythm
Week 2 (05-11/06) tot. 8hr
MON Rest
TUE 20min General strength (22x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr with 2x20min Medium (rec.10min)
THU Rest
FRI Rest
SAT 2hr20min MTB with 6x3min at threshold (rec. 5min)
SUN 3hr20min MTB
Objective look to establish a fluid pedal rhythm and feel the pleasure of cycling
Advice look to keep a very bland rhythm and do not waste energy
Intensity training two outings of a quite intensive nature but do not go beyond the indications, on Sunday work hard on an easy and loose rhythm without tiring yourself
Week 3 (12-18/06) Recovery week tot. 5hr
MON Rest
TUE 20min General strength (23x abdominals low-high-oblique + arms, rec. 2min)
WED 2hr40min with 6x3min at threshold (rec. 5min)
THU Rest
FRI 2hr
SAT HERO
SUN Rest
Objective to become a HERO
Advice on Friday go on an easy and slow inspection visit (only to familiarise yourself with all)… and at the HERO do not start too fast (important)

Ask the Expert

Official

HERO STORE

Buy official Hero merchandising

Visit our online shop

Follow US

E-mail sign up

Be the first to know about Hero


ACCOMMODATION LIST

© 2017 Associazione sportiva Sellaronda HERO | P. IVA 02683860213