The good news is that a
fairly light reminder, once a week for 20 to 30 minutes, during the season may be enough to maintain the gains. Until now, I used maximum strength Higher levels of through
sprints on the bike to develop this quality. This allows for an immediate transfer to the pedaling gesture and less maintenance worries during the season. But it is obvious that heavy loads
allow for , impossible to obtain on the bike. And what gains are we talking about exactly?
Whether it is maximum strength on the bike (through sprints) or even Higher levels of more so through
the press, the VO2max will hardly change and yet the PMA will increase!
The improvement in muscular efficiency
Better recruitment of motor units and therefore a more efficient pedaling gesture, will allow this improvement.
The cyclist is a poor converter of energy. For 1000 W consumed,
approximately 200 W is generated at tof the shoes on the pedals. That’s 20% and even then… on this subject, here is a table from W. Bertucci
‘s presentation at the buy bulk sms service seminar. For 60 ml/kg/min of VO2 max, we can see the impact on PMA through the improvement in energy efficiency.
117 watts by going from 18 to 25%! W. Bertucci recalled that a rider like A. Olano
had one of the lowest VO2max in the peloton with 69, but released as much
power as climbers with 82 VO2max thanks to an
exceptional efficiency of 27%! Even if we can already gain 2% of efficiency, or about 30 watts of PMA, everyone will take it!
To do this, I reassembled my press which had been sleeping at home
for many years, at a time when I did why up to 75% of digitalization projects end in failure and five tips on how not to fail more bodybuilding than cycling (
70 kg vs 62 kg currently).
On the program:
Press, leg extension, and squat jump, followed by
a bike transfer will be the basis. You’ll need to gradually resume with light weights to
reacquaint your tendons and muscle chains with this new stimulus before
moving up to heavier weights. Since my press isn’t a be numbers monster when it comes to resistance
training, I plan to draw inspiration from the excellent presentation available at the INSEP on cycling bodybuilding
and the proposed right and left leg alternation.