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In ultra-distance, extensive aerobic efforts are the most important, therefore, our objectives will be aimed at achieving physiological improvements in this direction: an increase in plasma volume, an increase in hemoglobin, a larger and stronger heart muscle, a greater number of mitochondria... in short, an increase in the maximum volume of oxygen (V02max.) in our organism.

In addition, in the training plan we will work on strength both on the bike and in the gym. Good strength work is key in this discipline as it allows us to pedal more powerfully and for a longer time, delaying the onset of fatigue, as well as preventing injuries and/or muscular decompensation.

In parallel and integrated into the training sessions, we will work on aspects that are equally or even more important than physical preparation, such as mental preparation, hydration, nutrition, etc.

In terms of periodization, the training plan is structured in 3 blocks with different types of loads to obtain specific results, accumulating training in these objectives.

Block 1 - "General conditioning and Base".
In this first block we will deal with aspects of anatomical adaptation with general strength work, and we will start cycling with extensive training at low or very low rhythms, being able to combine with other cycling modalities.

Block 2 - "Construction".
We begin to work with quality training sessions, aiming for an intensity similar al the race intensity or even higher in order to provide some efforts that will help us at specific points of the race (climbing, riding in a group, etc.). It is important to respect rest times in order to assimilate the loads correctly and avoid overtraining.

Block 3 - "Specific and Competition".
We are going a little stronger, in sessions with demands as similar as possible to those of the event, but without reaching the full load of the event. It will also be a good time to work in mentally aspects, test equipment setup, nutrition, etc.

I hope you enjoy The Capitals training.

See you in Barcelona!