In the crazy days that we have had to live, the tsunami has carried away many things, but among others, and we must also take into account, the illusions and plans of many cyclists who had in mind this or that to race and enjoy with their friends these spring months.
Not few have been left with the desire to know what they could have given of themselves because those schedules that some followed to the letter have been blown up. However, nothing could be further from the truth, because keeping fit at home is possible.
For the average cyclist who was thinking, for example, of a worthy performance in the Quebrantahuesos, with a normal preparation, there are home-made solutions that can work.
Obviously it helps a lot to have a home trainer at home.
If this is the scenario, the first part of this story is solved, all that aerobic and endurance work that the cyclist needs to do to succeed in a long-distance race.
Things to keep in mind with the roller
If the roller becomes part of your daily routine, there are several things to pay attention to.
Unlike going out on the road, the cyclist who rides a road bike is exposed to the risk of his body overheating due to lack of ventilation. It is important to open windows, put a fan and in short, let the air flow.
An overheated body sweats a lot and increases fatigue.
If on the road, the average recommended hydration is half a liter per hour, here it is important to double the amount of water or isotonic.
It is obvious that spending eight hours on a roller is a madness only within the reach of pros or very experienced people. To avoid ending up with extreme muscle fatigue, cramps and other problems, it is necessary to split the effort, to go to, for example, two or three daily roller sessions.
And there to mold a state of fitness that will make the return to the roads more bearable.
Three rolling sessions a day?
Morning, afternoon and evening, we have the whole day at home to distribute the effort and make it sustainable. Three one-hour sessions is something that falls within the normal range, each one with a different objective in mind.
In the first session we are going to work on cadence, going at 95 revolutions per minute, and not only that, we are going to get in front of a mirror, or a surface where we see ourselves reflected, look at ourselves, like ourselves... correct posture and pedaling errors.
In another session, the second, you can work thresholds, go to three sets of fifteen minutes above 160 beats per minute, although in terms of thresholds you know that there is something for everyone.
Third session, we are going to work on strength, increase development, put in the tranca and drag it in the best way during series of ten minutes, but not only that, keep your composure, flat back, good technique...
These are three ideas, three types of sessions that complement each other, from here, everyone will know, although it is obvious that in all this the bogeyman plays a fundamental role, be disciplined and have a clear objective.
Keep in mind that all this is not only to maintain a state of form, it also serves to airing better spend the days.
Tell you that Gobik has an ideal piece of equipment for indoor cycling, the jersey Carrera, a lightweight and breathable piece, keeping away the feeling of suffocation that can invade us in the absence of natural ventilation that we have on the road.
But not everything is roller
Some people think that just getting on the bike is enough to be in top form and show off on the climbs or crush on the flats, but nothing could be further from the truth.
Cycling requires a basic workout that many omit, but which is necessary for the exercise to be optimal and to extend our cycling life at full capacity.
In this way it is important to impose another routine, one that has to do with gym work, that is to say, strengthening the base and becoming more complete on the bicycle.
A typical circuit of exercises includes, for example, thirty seconds of abdominal chain work, with all the variations you want to add, push-ups, legs and lower back. Set up five-minute circuits, with a certain amount of wear and tear, so that you can feel that you are doing cardio while working on your bodybuilding.
It is essential for everyone to work on flexibility, not to neglect stretching, not to entrust everything to toning.
Our posture on the bike will also be influenced by all that work of core that fixes the hips and relieves the cervical vertebrae.
Be careful because, to all this, the machacón cyclist does not pay attention and perhaps this forced parenthesis gives us the possibility to work those things that are also very important and even try others such as yoga, which in all this can be a powerful and enjoyable ally.
You already know then, "open mind" and optimism, that the cyclist is an example of adaptation to the environment and overcoming challenges. This one awaits us... we will overcome it.
Texts: Joan Seguidor's Notebook
