Training with Patrick Sassoli

By  Patrick Sassoli  

In confinement I suggest defining a clear strategy of healthy habits and sports achievements, taking advantage of the possibilities and resources competently.
After this introduction, each defines their own goal. This is how a general plan arises, which will then be in line with the specific and specific recommendations that we will be suggesting.
In this  quarantine  we have the opportunity to order ourselves and even progress and evolve. Focusing our way of programming our processes, selecting the contents, always according to the identified and proposed goals.

The first step is to define goals. From these will arise the tactics and processes to be employed.
Answer these two basic questions:
What do I need?
What do I want?
The proposal is to differentiate questions, prioritize needs and secondly want.
Basic orientative menu of purposes:
* Do  physical activity  by prescription medica?
* How to practice healthy habits?
* Lower the  anxiety level?
* Control the weight?
* Improve the aesthetic appearance?
* Sustain my athletic fitness achieved before the quarantine?
* Raise any functional capacity in quarantine?
* Experience my maximum tuning in this circumstance?

Once we get back to each other. I propose clear and inescapable basic rules:
*We will go from the general to the particular.
* From the collective to the individual
♪ From little to much.
*From simple to complex

In Live Biking (a specialized center for competitive and recreational high performance training) we have as standard:
a) Clarify the purpose
b) Identify goals
c) Set goals.

That is the result of the planning design tailored to that end. This must be realizable, compatible with our reality of life. Flexible in thought to reschedule. Include the right plasticity to modify and correct without skipping stages, or getting lost on the road.
As far as possible establish and generate routines that keep us focused on the training program. I recommend evaluating the process with subjective perceptions, and include systems and tools for objective measurement and evaluation.
Identify as many tactics, including logistics, as to the elements available and the possible obtaining and convenience thereof.
This is possible in  cycling , triathlon, marathon and even general endurance sports, such as rowing among others. The basics would be to have the elements that allow us to simulate the situation and specificity of the sports gesture, whether it be bicycles, treadmills, treadmills, remoergometers and small or large pools.
In this case we will focus on cycling as a specialty and the decision which element to use, considering as appropriate rollers such as fixed bicycles. Which roller should I use?

Advantages and Disadvantages comparing these four elements of training:

*3-roll roller, (or balance roller)
*Easel roller fixed on rear wheel, normally anchored on the axle.
* Direct drive roller. They are rear stand, include the sprockets and are used without rear wheel, anchored to the rear sheaths.
* Fixed or stationary bike
The idea is to look for the best price ratio, suitable for each pocket. Considering that they were all over valued by the huge mass demand of the moment.

We will start by the roller of three rolos

 Technical complexity of use : Very high. It requires many hours of adaptation to be well used.
 Points in favor:  Warm-up before the race. Because no time is lost to climb and down before a race or after the same
Which specialties are the ones that use it most: Road runners, track, MTB, triathletes, gravel and cyclocross.
 Workouts : Ideal for releasing legs at the end of a workout outside or a race. Regeneratives can be performed in zone 1 and even work on Aerobic Base Zone 2 and aerobic capacity Zone 3. Anaerobic intervalics only for experts. Recommended for short workouts or not greater than 90'
 Workouts not realizable : Impossible to work games from zero, climbing out of the seat. Technical limitations in sub maximum and maximum strength training, in repertoire of very restricted sprines, high degree of demand for long and volume workouts limiting the quality of work that can be performed.
 Loudness : High intermediate, very high for those with aluminum rollers, extremely noisy for wide wheels with studs and with drawing.
 Advantages : Do not fatigue the bike frame, generate a lot of coordination and balance as sensitivity to handling. Use of the same bio position established on our bike. Suitable for MTB as for the road, track, tria bike, gravel, cyclocross or time trial. Same relations (crown pine nuts). It takes up little space, it is portable and easy to store under a bed. It can be folded in some cases. All models are compatible with reading wheels, plates, pedals and power levers measuring thrust watts.
 Disadvantages : Generates high contracture in the upper train and lower back due to the driving tension generated. Difficult to constantly hydrate, difficult to feed and dry with the towel. Excessively wear our back cover to a greater degree and the front to a lesser degree, in case the covers are not specifically for roller. For wide wheels or MTB are too noises. It is not compatible with virtual platforms Additional
investment: If we want to improve functionality. We can consider assembling an extra training wheel for either the mountain bike or road bike or trio, placing a special smooth roller cover that will last much longer and will be quieter. Or assemble another complete low quality wheel with roller cover and wheel like sprockets we employ and retain competitive materials to avoid wear. I suggest buying it from a rubber mat. To place under the roller, thus prevent perspiration from wetting the floor, remove vibrations, limit the transmission of resonances to the ground without deteriorating it.
Conditioner before buying this roller.
Verify that the wheelbase of our  bike  is compatible with the wheelbase to avoid surprises. Generally all bring adjustable regulation of the distance between roller.

 Price : It is usually one of the most accessible models, depending on the quality, model and brand of the same.

Fixed trestle roller, anchored on axle using the rear wheel of the bicycle

 Technical complexity of use:  Low.
 Points in favor:  It serves for warm-up before the race. Because it is light and practical to occupy on the start or arrival. Ideal for quick closing.
 Which specialties are the ones that use it most:  Road runners, track, MTB, triathletes, gravel and cyclocross time trial.
 Workouts:  Ideal for releasing legs at the end of a workout outside or a race. Regeneratives can be performed in zone 1 to 4. Anaerobic intervalic of Vo2 Max, sprines. Workouts of all kinds of duration, maximum sub maximum force. Ideal for evaluations, etc. Very versatile.
 Workouts not realizable:  There is no limitation
 Loudness  : Intermediate, and in some cases very high quality for aluminum. Extremely noisy for wide wheels with studs or drawings
 Advantages : Use of the same bio position established on our bike. It can be taken to the race match for warm-up. Being ideal quick release for assembling and disassembling, others are screw-on and take about 5'place them. Even to release after the race. Same relations (crown pine nuts). It takes up little space, it is portable and easy to store under a bed. Can be folded in most cases. All models are compatible with reading wheels, plates, pedals and power levers. Many models are smart and compatible with virtual platforms. In many cases they have a remote control to the cable handlebar to generate greater resistance simulating ramp overloads. Other models work with a magnetic that can generate greater resistance or with dense oil fluids or fans, which generate the same acceleration sensation that offers us the bike outside when it encounters the aerodynamic resistance to forward, ground and terrain. Having the right elements are ideal for training with power or taking performance and FTP tests.
 Disadvantages : If the bike is carbon or high-end racing, it suffers a lot of torsion and fatigue in the frame or frame of its structure, such as bearings in high-load and off-seat climbing work, even when starting or starting off the seat, and in exercises footprints with maximum loads. Some time is lost on slow screw fasteners to assemble and disassemble the same, prior to or after a race. Same as for training. Unless we leave him armed.They overeat our back cover in case it is not specifically for roller. For wide wheels or MTB are too noisy.
 Additional investment:  If we want to improve functionality. We can consider assembling an extra training wheel for either the mountain bike or road bike or trio, placing a special smooth roller cover that will last much longer and will be quieter. Or assemble another low-quality wheel with roller cover and wheel similar sprockets that we use and retain competitive materials.I suggest buying it from a rubber mat. To place under the roller, thus prevent perspiration from wetting the floor, remove vibrations, limit the transmission of resonances to the ground without deteriorating it.
 Price : The value is intermediate between the 3-roll roller and the fixed bike, being more economical than that of intelligent direct connectivity, depending on the quality, model and brand of the same.

Conditioner before buying this roller

Take into account two inescapable and fundamental points.
First of all, if our bicycle wheel has:
a) thru-axle lock to the frame and the width thereof.
b) Shaft with standard quick-release closure and the width thereof.
Secondly, if our wheel has:
a) horseshoe brakes or rocker arm.
b) disc brakes.
Because the width of the y axis of the anchor of the frame to it, it differs between one and the other.
Accordingly, ask the store for the roller clearance corresponding to your bike.

Direct Drive Roller

They have a rear stand, include the sprockets and is used without the rear wheel, anchoring the bicycle with the axle to rear sheaths. They are normally interactive suitable according to the model to be used on virtual or commonly called intelligent platforms.
 Technical complexity of use:  medium to low. A little more complex to place than the trestle roller on the rear wheel.  I recommend before disassembling the wheel:  place the large plate on the three-plate and two-plate. This way avoid straining and twisting or breaking the gear leg when removing the wheel. It will be easier to place the roller and do the same when removing the bike from it and replacing the wheel to the bike.
In order not to repeat the same thing, I clarify that it is very similar to the previous easel, in:
 Loudness : It is extremely quiet
 Advantages : interactivity connectivity with virtual platforms
 Disadvantages : the difficulty of having technical service in Argentina, except purchased from a local brand representative.
 Additional investment:  If you want to participate in virtual platforms you will have an additional monthly cost in dollars or euros. I suggest buying a rubber mat. To place under the roller, thus prevent perspiration from wetting the floor, remove vibrations, limit the transmission of resonances to the ground without deteriorating it.
Condition before buying this roller:
Take into account two essential and fundamental points.
First of all, if our bicycle wheel has:
a) thru-axle lock to the frame and the width thereof.
b) Shaft with standard quick-release closure and the width thereof.
Secondly, if our wheel has:
a) horseshoe brakes or rocker arm.
b) disc brakes.
Because the width of the y axis of the frame anchor to it differs from one to another.
Accordingly, ask the store for the roller clearance corresponding to your bike.

 Price : It is the most expensive value of all elements

Fixed or stationary bike

 Technical Complexity of Use:  Very easy and friendly
 Points in Favor:  Always ready to train. It is extremely durable and unbreakable in general
 Which specialties are the ones that use it most:  Road runners, track, MTB, triathletes, gravel and cyclocross. Ideal for oval runners, track and climbers.
 Workouts: It is ideal for all types of training. Even the long-lasting comfort provided by the same quickly changing handlebar height on ramps or simulated descents. In the Insite Biking professional method of stationary cycling we prefer them as a number one option because of the versatility and neat of the work.
 Workouts not achievable:  It is inadequate to transport it. Difficulty bringing it to a warm-up before and after the race. Because it is very heavy and heavy.
 Loudness : Extremely quiet
 Advantages : Suitable for all specialties. Even for rehabilitation, obese, health, seniors. It is very safe, practically impossible to fall from it. It can be used by any mimbro in the family, adapting positions to different ages and varying heights. All allow you to place pedals of power meters in watts. Some bring power meters, being compatible with virtual platforms. In all cases they have a load adjustment lever or wheel, to generate greater resistance by emulating ramp overloads. Other models work with a magnetic that can generate greater resistance or with dense fluids that generate the same acceleration sensation that the bike proposes us outside, when it encounters the aerodynamic resistance to forward and or heavier terrain. Those with power meter are suitable for setting workouts and FTP power test
 Disadvantages : We do not have the same plates and crowns (transmission). We don't have the exact geometry or set up of our competition or external bike. It takes up a lot of space in the home.
 Additional investment:  It does not require. Suggestion to buy a rubber mat that allows you to get wet with perspiration and does not mark delicate floors
 Price  : The value is intermediate between the 3-roll roller and the fixed bike and more economical than that of connectivity smart, depending on the quality, model and brand of the same.
For the next edition, we will publish specific trainings for roller and fixed bike. Special for quarantine and winter that is on door. I propose you to give me all sorts of consultations by this means. As well as indicate which goals and goals have selected to publish appropriate training sessions for these purposes. We will also include training tips for this month on the XXI cycling page.

 Patrick Sassoli is a
Certified Physical Coach by Orthos Barcelona Spain Olympic
Trainer specializing in cycling, triathlon, marathon and endurance sports,
Coach and Team Technician, Sports
nutritionist.
Founder of the first training center specialized in cycling in Latin America, located in the Autonomous City of Buenos Aires.
Director and Founder of Stage One Cycling School.
Director of the company Live Biking Pro Race.
Creator of the Insite, First professional method of stationary cycling.
Current technician of Team Stage One Live Biking
Founder of the Metropolitan Cycling Association CABA.
Founder of the Bike Park Center in CABA.
Vice President of the RWBike Company
Director LIVE BIKING (Planning and Training Method in Cycling and High Performance Triathlon), 

Site:  www.livebiking.com.ar 
E mail: patrickcoach@livebiking.com.ar.
E-mail: patrickcoach@hotmail.com
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info@livebiking.com.ar
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