Preparing a great sporting goal requires many hours of training and dedication. Combining our day to day, work, family or studies, can be really complicated to be able to get many hours of training. Despite this, we do not have to get discouraged, but rather optimize our time to the maximum, so that it is productive and helps us to progress.
Do you think that great challenges can be prepared with little time? Finishing a Mallorca 312, a Quebrantahuesos or any sporting event is possible with good planning.
Several of our athletes find themselves in the situation of having little time to go out during the week to train abroad. They are forced to do kilometers through Watopia or to participate in the roads of one of the virtual cycling applications, such as Zwift.
For a long time we have followed a planning model that allows our athletes to improve and optimize their training time to the maximum in order to achieve the challenge they set for themselves. The structure that we will present to you below is the one that we have applied to several of our cyclists and they have obtained a more than satisfactory result.
We present one of the most common situations, three days of training between Monday and Friday and an outing on the weekend. In this case we structure 2 days of series on the roller, with blocks of 3 weeks of increased intensity, in which each week the level of the series block is raised. Apart from the series training, we complement with 1 strength training focused mainly on the lower body (legs) adapted to each athlete. Finally, we take advantage of the weekend to work on aerobic resistance or background.
With this planning we carry out 3 high-quality training sessions that will help us improve our level and be able to combine cycling with our day to day. With the code "PLANETABICI", and through this link, we share a 3-week free plan so that you can try and start applying it in your day to day.
Remember that if you want to define a personalized training plan to improve your sports performance you can contact us. We will do everything possible for you to become the strongest in your group!