040 BIG MOTOR TRAINING

PURPOSE: TRAINING OF THE RACE INTENSITY AND THE RACE SPEED.

Top riders owe their special qualities to their BIG MOTOR. This means a large and extremely potent and effectively functioning heart. The BIG MOTOR is the determining factor for their extreme performance ability. A BIG MOTOR provides a huge aerobic capacity.

CHARACTERISTICS OF THE BIG MOTOR – TRAINING

  • ORANGE ZONE
  • Preparing for the intensity of the competition.
  • Short intense periods of the heart rate into the orange zone.
  • Alternated with periods of lower heart rates.
  • Names for this type of training are: extensive interval training
  • In relation to the intensity it is called: tempo endurance training.

GEAR

Race gear.
When riding uphill or with head wind choose a smaller gear is needed.
During recovery periods a small gear, into the gray or green zone.

The heart is the motor

Fabian Cancellara has a very big motor

DIFFERENT BIG MOTOR TRAINING

  • Training in blocks, alone
  • Training in blocks, with two riders
  • Training in blocks, with three riders
  • Training in blocks, with motorcycle.

Training of the race speed is an essential part of training.
This training uses blocks. The so-called block training.
It is a succession of short periods of heart rates into the orange zone followed by periods with lower heart rates. These workouts are tough.
Stick to the specified time limit.
The intensity just below the deflection pulse is accompanied by a moderate acidosis.
The short recovery times between the blocks are required in order to de-acidify the muscles.
Stick to the heart rate zones and also at the specified time of the blocks.
Otherwise you run the risk of only a little improvement or overtraining.
The heart rate increases more easily during long, not too steep climbs, or by cycling against the wind.

The HR increases more easily during climbing.
The HR increases more easily during climbing.

Training Alone

TRAINING WITH BLOCKS, ALONE

Warming up for 20 minutes with a small gear.
Training blocks:
One block is:
8 minutes with HR into the orange zone, with race gear.
7 minutes heart rate in the gray zone, with small gear.
Cooling down: 20 minutes on the road or on the rollers with small gear
You do this work out alone.
Ride at a low speed during the recovery time, in the green or the gray zone.
This makes the work out less race-specific. In races it is also not possible to ride at a slow pace after a breakaway. During races you will recover in the wheel of an opponent. If you are not able to do so you have to lose contact with the pack.
During the race period replace this kind recovery by recovery with high speed, in the back wheel of your training buddy.

TRAINING CURVE BIG MOTOR TRAINING IN BLOCKS, ALONE

 Junior, 18 years:

  • Gray zone heart rate to 153.
  • Green zone heart rate between 153 and 175.
  • Orange zone heart rate between 175 and 189.
  • Red zone heart rate between 189 and HR max.

TRAINING COURSE:
Part 1: warm up for 20 minutes.
Part 2: three blocks in succession, each of 10 minutes in the orange zone followed by 5 minutes in the green and the gray zone.
Part 3: short cooling down.

bloktraining 2

t40-2

CURVE BIG MOTOR TRAINING IN BLOCKS

Amateur, 19 years:

  • Gray zone heart rate to 148.
  • Green zone heart rate between 148 and 162.
  • Orange zone heart rate between 162 and 176.
  • Red zone heart rate between 176 and HR max.

TRAINING COURSE:
Part 1: warm up for 20 minutes.
Part 2: 5 training blocks, one after the other in each case 15 minutes, followed by recovery of 5 minutes in the green and gray zone.
Part 3: a short cooling down.

CURVE BIG MOTOR TRAINING IN  BLOCKS ON ERGOMETER

Amateur, 20 years:

  • Gray heart rate zone to 156.
  • Green heart rate zone between 156 and 178.
  • Orange heart rate zone between 178 and 189.
  • Red heart rate zone between 189 and HR max.

TRAINING COURSE:
Part 1: warming up of 10 minutes.
Part 2: four training blocks of 10 minutes in the orange zone followed by 5 minutes recovery in the green and gray zone.

2 Riders

BIG MOTOR TRAINING WITH BLOCKS WITH TWO RIDERS

Warming up on the road for 20 minutes, with small gear.
Training blocks.
One block is:
5 minutes riding in the lead with heart a rate in the green zone.
5 minutes riding in the lead with a heart rate in the orange zone.
5 minutes behind the other rider at a speed of the first 5 minutes.
5 minutes behind the other rider at a speed of the second 5 minutes.
Number: 3 -4.
Cooling down 20 minutes on the road or rollers with small gear.

Training in this way is race-specific because of the race-specific recuperation. Also in the races you have to recover, after a strenuous exercise, in the wheel of your opponent.

Big motor training with two riders

3 Riders

BIG MOTOR TRAINING WITH BLOCKS WITH THREE RIDERS

Warming up 20 minutes on the road, with a small gear.
Training blocs.
One block is:
5 minutes riding in the lead with a heart rate in the orange area.
5 minutes riding behind the wheel of the first rider with a speed of the first 5 minutes.
5 minutes behind the wheel of the second rider with a speed of the first 5 minutes.
Cooling down for 20 minutes with small gear on the road or on the rollers.

You ride for 5 minutes in the lead and 10 minutes behind another rider.
Number: 4 – 5.
All the time you train at race speed.
A very heavy workout that is race-specific.

Big motor training three riders

with Motorcycle

BIG MOTOR TRAINING WITH BLOCKS WITH MOTORCYCLE

Warming up 20 minutes with a small gear.
Training blocs.
One block is:
5 minutes in front of the motorcycle with a heart rate constantly in the orange zone.
10 minutes behind the motorcycle, with the same speed as during the first 5 minutes.
Number: 3 – 4.
Cooling down for 20 minutes with small gear on the road or on the rollers.

This is a tough workout.
Quality of this training is high.
Not the entire training behind the motorcycle.
Training of the race speed without the protection of the motorcycle. You use the motorcycle in order to recover while maintaining race speed.

Short Blocks Alone

TRAINING WITH SHORT BLOCKS, ALONE

Each heart rate zone is divided into three intensities: low – medium – high.
Make sure that each intensity is sufficient integrated.