To get the turn of pace of Quick-Step’s Vi­viani, you have to put the ef­fort in...

Cycling Plus - - CONTENTS -

In this month’s Train­ing Camp you can learn how to sprint like Giro d’Italia fast man Elia Vi­viani; build bet­ter pec­toral mus­cles; dis­cover the ben­e­fits of berries and BBC Break­fast pre­sen­ter and triathlon star Louise Minchin talks about her favourite part of the sport - cy­cling!

Ital­ian track and road spe­cial­ist Elia Vi­viani came to promi­nence dur­ing the 2015 Giro d’Italia, be­fore win­ning gold in the om­nium at the 2016 Olympics. His shock de­par­ture from Team Sky af­ter three years as its prin­ci­ple sprinter was all the more no­table as he im­me­di­ately se­cured early sea­son suc­cesses with his new out­fit Quick-Step Floors. These in­cluded an over­all vic­tory at the Dubai Tour and stage wins at the Tour Down Un­der, Abu Dhabi Tour and the 2018 Giro d’Italia.

But Vi­viani’s va-va-voom isn’t a sur­prise pack­age un­leashed on the day of the race – he’s re­vealed the kind of pre-sea­son slog that goes into per­fect­ing those podium-pinch­ing bursts. His build-up be­gins in Novem­ber and De­cem­ber with a month of long rides – in four-day blocks of up to six hours a time – av­er­ag­ing 30kph, in­clud­ing moun­tain work, in order to put some power into those light­ning legs of his.

He’ll then fo­cus on sprint work drills that in­clude 10-sec­ond sprints in small gears from a slow start but work­ing up grad­u­ally in num­bers of sprints each day. This is fol­lowed by a month spent up­ping the level and work­ing in big­ger gears and time in the gym fo­cus­ing on get­ting ev­ery­thing in sync for the start of the sea­son.

Dur­ing a race sea­son Vi­viani main­tains the gym work – leg presses, ex­ten­sions and abs work – but at a lower in­ten­sity, us­ing low weights and high reps to keep in con­di­tion with­out build­ing un­nec­es­sary mus­cle mass. MAX­I­MUM EF­FORT Sprint­ing abil­ity is lim­ited by Pmax - the power you can gen­er­ate in one com­plete pedal revo­lu­tion, so in­creas­ing this max is key. Work on max ef­forts over 5-10-sec­ond pe­ri­ods to start with. Start at five reps and build to 10 or 12 over the weeks. You need to get a full re­cov­ery so you can go max again - around 10 min­utes be­tween each sprint with very easy pedalling. STAY­ING POWER Once your power im­prove­ment has hit a celling over 5-10 sec­onds, look to build du­ra­tion. Do some tests and work out how much your power de­clines from Pmax over 10, 20 and 30 sec­onds. Then specif­i­cally in­crease your sprint train­ing du­ra­tion so that you can put out more power for longer.

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