Pre-temporada 12 semanas
Pre-temporada 12 semanas
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Preparación de pre-temporada orientada a participación en competiciones y marchas ciclistas de entre 3 y 5 horas.
Actividades basadas en potencia, y en pulsaciones cardiacas para los que no disponen de potenciómetro.
Además de sesiones de ciclismo, el plan incluye sesione de refuezo muscular de tronco (CORE) y piernas, así como sesiones de mejora de cardio.
El objetivo de este plan es crear un base sólida muscular y cardiaca, así como reforzar musculatura para prevenir lesiones durante la temporada competitiva. Las semanas finales incluyen entrenamiento para la competición.
Requiere una dedicación aprox. de 15 horas a la semana, tres/cuatro días con actividades largas de 3-4 horas, y 1-2 horas para el resto de días (alrededor de 15 horas semanales).
Las actividades de fuerza requieren del uso de bandas elásticas y pesas. Se pueden hacer en casa o al aire libre.
Debes entrenar con pulsómetro y conocer tus pulsaciones máximas. Si además tienes potenciómetro, al tratarse de pretemporada, tu FTP de la temporada anterior no será muy fiable, y no es recomendable que comiences haciendo un FTP. Vamos a comenzar entrenando por pulsaciones y en semana 4 hacemos FTP para ya pasar a entrenar por vatios (si no tienes potenciómetro, no te preocupes, seguiremos indicando cómo entrenar por pulsaciones también).
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
13:03:00 | 05:28:00 |
|
strength
x2
|
01:48:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
13:03:00 | 05:28:00 | |
|
|
01:48:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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