Who
hasn't been for a bike ride in their free time
either with friends, family or on their own? The
bicycle is without a doubt one of the cheapest, most
practical and ecological forms of transport, suitable
for all age groups. There are those who use it
simply to get to work, for a relaxing Sunday
ride or to go on holiday with, and then there
are those who like to use it for a road workout,
with varying degrees of effort. We can separate the
above into three categories: bike-tourists, bike-lovers
and professionals.
Despite
being numerous in Italy professional cyclists definitely
don't number as many as enthusiasts in the remaining
two categories, therefore we will be concentrating on
bike-tourists and bike-lovers.
How
do you identify a Bike-lover? Here are a few
of their defining characteristics:
- Cycling is their main sport
- They enjoy the competitive element of cycling
- They do sport to achieve performance goals
- Possess a certificate confirming fitness for competitive sports
- Are frequently members of a sports association
The
bike lover cycles regularly, both indoors
during the winter (in gyms, with simulated bikes
etc) and using specific routes in the summer
to prepare for races. Some people race with road
bikes, some with mountain bikes and some
with both, but methods and weekly training programmes
don't differ greatly. Let's have a look at them:
LONG
SESSION: Two and a half to three hours,
at a heart rate of around 70 - 75% of maximum
heart rate (220 - age), preferably on a flat route,
maintaining 80-90 revolutions per minute.
MEDIUM
SESSION:
An hour to an hour and a half, at a heart rate
of around 80 - 85% of maximum heart rate
(220 - age); choose between a flat route, pedalling
at around 87-93 revolutions per minute, or a slight
incline (to maximum 2-3%), with marginally
lower revolutions.
STRENGTH
RESISTANCE ASCENT:
After a warm-up of between 30-40 minutes
6-8 ascents are carried out at 6-8%, at
a rate able to maintain a revolutions frequency
of around 30-40 per minute, for between 1-3
minutes. Rest for 2-3 minutes between
ascents.
And
what about bike-tourists? Read on…
- They don't compete
- Cycling is a recreational activity
- Enjoy the tourist and environmental elements of cycling
- Do sport to feel good and keep fit in their free time
- Cycle irregularly
Beginners in this group often find themselves
among much more expert and fit people. Here are some
tips that may be useful for them but also
for those who are used to cycling but could take advantage
of a few tricks to improve and ensure
their weekend and free time rides are safer than
before... |
