Training Tips for Cycling Race

Road: are you registered to Vätternrundan or Cykelvasan? Here and now start your path to a successful course – follow our training program towards your goal. Here’s part 1: basic training for January & February.

Start by reading through the basics of the program!
This program requires that you have a good training background as a cyclist. It is not enough that you have trained hard in general – you should actually have been practicing just cycling for about 6-10 hours per week for the last 1-2 years.

    • Monday 1-2 hours of strength training with generally more than 20 repetitions and 2-3 sets
    • Tuesday, Rest

 

  • Wednesday-cycle: 5 minutes warming up.10 minutes where you switch between 60 and 120 in Cadence. 20 x 30 seconds (2:30 minutes restart). 10 minutes where you switch between 60 and 120 in Cadence. 5-minute cool-down. 20 x 30 seconds can be carried out in a different form of exercise, such as ski running, cross-country skiing, rowing machine, or cross trainer, and can then be supplemented by cycling with alternating high and low Cadence immediately afterwards, or as a second passport same day.
  • Thursday 1-2 hours of strength training with generally more than 20 repetitions and 2-3 sets.Strength training can be exchanged for a bike that containing 4-8-12-8-4 minutes (2 minutes rest) If you want to focus on your doorstep on the bike, or 4 x 4 minutes (4 minutes rest) with, for example, ski running, cross-country skiing, rowing machine, or cross trainer if you want to focus on your oxygen uptake and any other form of exercise.
  • Friday 1-2 hour easy recovery exercise, possibly with trampteknik-exercises and trunk strength
  • Saturday cycle: 5 minutes warming up.10 minutes where you switch between 60 and 120 in Cadence. 20 x 30 seconds (2:30 minutes restart). 10 minutes where you switch between 60 and 120 in Cadence. 5-minute cool-down. 20 x 30 seconds can be carried out in a different form of exercise, such as ski running, cross-country skiing, rowing machine, or cross trainer, and can then be supplemented by cycling with alternating high and low Cadence immediately afterwards, or as a second passport same day.
  • Sunday cycle: 3-5 hours distance workouts on bike

Gallery

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