достаточно пока...
что скажете, уважаемые Доны?
Вот так 2-3 раза в неделю. (2-3 зона).
Но начинать только с поменьше времени, минут 40-45.
Если попрёт, то можно 1 тренировку в неделю сделать 3-4 зона пульса.
Через 2 месяца будешь в отличной форме.
Питаться еще прально при этом.
Понедельник Раскатка: 10 мин. Макс усилие и каденс: 30 сек. Отдых: 1 минуту Макс усилие и каденс: 40 сек. Отдых: 3 минуты 5 повторов Закатка 5 минут
Крути одной ногой, по минуте левой/правой.
Так чтобы было постоянное натяжение цепи, нога не "проскакивала". Сразу все ошибки поймешь, и новые мышцы почувствуешь)
If you think it's faster it may ultimately be faster (J. Portner)
STRAVA
не, не... для новичка, по веселее, на роллерном то будет...
3 x 10 Minute FTP Intervals
Start with a 10 minute warm up at your endurance zone with some 1 minute fast cadence efforts (above 110rpm). This will help your ability to contract your muscles faster and be ready for the main part of the session. Do 3x10 minute intervals at 91-95% of your FTP and recover for 5 minutes between each interval with an easy spin. If you are riding outside, hammer the final 400 meters to really exhaust your VO2max system. End your ride with 30 minutes at your endurance zone and keep your cadence high. During the last week before the recovery week, do 4x10 minute intervals to get 40 minutes of FTP work.
3 x 15 Minute FTP Intervals
Start with your warm up at endurance pace and some fast pedaling efforts. Then do 3 x 15 minute FTP intervals with 8 minute recovery between. These are a little harder than the 10 minute intervals, but you will accumulate 45 minutes of solid FTP work with this session. Try to make this workout on Wednesday or Thursday and make Friday a day off to be ready for your Saturday hilly group ride.
2 x 20 minute FTP Intervals and Tempo Pacing
This could be a good Saturday group ride so try to go over 4 hours. You can do the 20 minute intervals on the hills during the ride. Make the downhill your recovery and work on those handling skills! Do first the 20 minute interval just at your FTP and try to maintain a steady output. Between hills it´s important to set the pace at your tempo zone to keep working on your anaerobic threshold. Once you’re done with your 20 minute intervals make the rest of the hills at “sweet spot” (88-93% of your FTP), if you feel tired stay high in your tempo zone.
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