Training articles

3 types of training to do on the roller

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There are days when the cold, the rain or even the snow arrive, and there is no other way but to become faithful to the roller. Here we leave three types of training that you can carry out according to your objectives, with roller at home and without any sophisticated technology.

The training that we show you below can be modified as long as you keep in mind the training parameters (volume, duration and intensity) according to the objective you want to train:

Aerobic threshold (1 Ventilator)

The possibility of dmaintain the aerobic energy system for as long as possible, is the objective of work at this point. For this we will make 60 sessions to 90 minutes in which we will maintain a rhythm around the 70-85% FC or small changes of rhythm within these intensities.

1 training

  • 10 warm-up minutes
  • 4 times: 8 minutes to 70-75% + 2 minutes to 85%
  • 10 minutes of smooth shooting

Anaerobic threshold (or 2 Ventilator)

The anaerobic threshold determines the point from which the production of lactate exceeds the capacity of our body to eliminate it, so it begins to accumulate and causes a decrease in performance. To carry out this training we have to To know at what intensity (zone or% FC) is our anaerobic threshold. As a guide, we can say that the 70% FC is usually around the beginning of the season, although of course it varies according to the level of training.

This type of training is done with intervals of different intensities, normally of the same duration, which allow an incomplete recovery in order to start the "lactate cleaning" system.

2 training

  • 10 warm-up minutes
  • 3-5 times: 5 minutes at 80% FC + 5 minutes at 60% FC
  • 10 minutes back to calm with smooth filming

Maximum oxygen consumption (aerobic power)

Maximum oxygen consumption is the body's ability to absorb, transport and metabolize oxygen. It is determined by various genetic factors around the 70-80% but it offers us a range of improvement of the 15-20% with the training.

The objective in these trainings is reach and maintain maximum oxygen consumption for as long as possible, that is, we work above the anaerobic threshold. An example of this type of work would be the one shown below:

3 training

  • 10 warm-up minutes
  • 5 3 repeats minutes at the maximum intensity you can get and maintain, interspersing 3 minutes with 50-60% FC
  • 10 minutes back to calm

At a global level we have to take into account that Aerobic threshold training is the basis of our resistance, so it will play a very important role during the preseason. Anaerobic threshold training will help us improve the previous one and maintain a higher rhythm constantly.

Finally, the training of VO2max is very appropriate for us to improve in the ups and downs of the peloton, but due to its intensity must be done with sufficient rest between sessions.

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer

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