The 6 qualities of cycling: you can not do without training them all and with the right distribution
Training in cycling is linked to the 6 qualities (3 muscular and 3 metabolic) to be managed individually.
Training must be the result of a well-balanced mix of stresses of each of these qualities. with the alternation between muscular and metabolic qualities must follow a functional logic to the physiological characteristics of the athlete and can not be left to improvisation or to the moods of the moment.
What is often found in the training of non-professional athletes is a constant recall of the same qualities, with the risk not only of not improving the performance but even of inhibiting the necessary development of all the others.
So let's see in detail what are these qualities and what they are:
- Lactacid power;
- Lactacid resistance;
- Aerobic power;
- Alactacid work;
- Special power.
Lactacid power is a metabolic type of training. It is trained with repeated series with intensity between 150% and 180% of the maximum power and duration up to 30 seconds, with short recoveries. Its function is to train rhythm variations.
Lactacid resistance is a metabolic type of training. It is trained with repeated series with intensity ranging between 115% and 100% of the maximum power and lasting up to 45 seconds, with short recoveries. This quality also becomes decisive for effectively supporting rhythm variations.
Aerobic power is a metabolic type of training. It is trained with repeated series at a uniform rhythm at an intensity between 70% and 75% of the maximum power and with a duration of up to 30 minutes, with average recoveries. Aerobic power is a quality that is recalled in the recovery phase or in other situations such as uphill sections.
The alactacid work is a muscular type of training, Includes series of repetitions with an always maximal intensity and lasting up to 10 seconds, with short recoveries. It is functional to the development of force. The exercise for the development of speed concerns speed and high cadence.
Rapidity is trained with repeated series of uniform rhythm with intensity between 70% and 80% of the maximum power and with a duration of up to 8 minutes and with wide recoveries. It work on the resistance that allows the cyclist to maintain a higher pedaling frequency.
The Special Force is trained with SFR, that is a series of repetitions with a uniform rhythm, with an intensity between 80% and 90% of the maximum power and duration up to 6 minutes, with ample recoveries. The Special Force serves the cyclist for the ascent or for time trials or out-of-turn and get used to working harder for a longer period of time.