HARD RESISTANCE TRAINING #1

Ascent training for increased aerobic strength!

Don’t be fooled by the subtitle: work on aerobic strength is far from simple. In fact you are forcing your aerobic system to work harder (to about 70% of your threshold). You can get a muscle fatigue, which involves a certain build up of lactate. Over time, and when done properly, your body adapts and learns to gradually improve its reuse for energy purposes. By stretching and maintaining this effort for a certain amount of time, you will improve your AEROBIC POWER or AEROBIC RESISTANCE.

Warning! Of course, this is not one of the easiest workouts to do, so point blank, I don’t feel like advising the neophytes of course, but I would like to give them some interest in the direction you could take and let deserve something that with due consistency, commitment and creation of physical and technical skills can be achieved in the near future. I now turn to the more experienced, giving them more training adaptation cues, so that it can be used both by the mountain rider and the road runner, so it is my intention, with this article, to provide the necessary tools for adaptability this kind of training you can see on the Youtube channel of Tri Fun Fit!

WARM UP
Remember that the warm up phase is very important, 10 minutes are mandatory, but 20 minutes is ideal to prepare your body for effort, including specific movements and exercises such as dynamic stretching and some change in pace and / or some stretch which gradually bring you to the ideal body temperature and which activate the neuromuscular velocity level.

As mentioned earlier, this workout is an uphill run

- stimulates AEROBIC RESISTANCE or AEROBIC POWER
- 70% of max intensity
- 12 minutes
*** You can customize the number of repetitions and recovery time.

Now let's see the 2 types you can do:

1 – UNIQUE UPHILL (SHORT)
- Up to 10/12 min.
- Intensity 70% of the ceiling
- Active recovery (returning to the base of the climb)
- Repeat 2/4 times

Great variety of stimuli, thanks to the sudden crossing between climb and descent. Ideal for those who have limited availability of long climbs and for those who train in the mountains. Good compromise even if there are adverse weather conditions, so there is a need to stay at a lower rate or in any case always ready to return home.

2 – UPHILL LONG (FRACTIONS)

- Increase of variable duration, to be split into parts of duration of 10/12 min.
- Intensity 70% of the ceiling
- Active recovery of 5 min, but on the spot between repeats
- Repeat 2/4 times
- Extra is the long descent to face in the end

The descent will then be dealt with in the end in a single solution. The stimulation is more generic as there is no continuous change of movement between climb and descent, but otherwise it’s challenging, especially since after the fatigue of the ascent, there is a higher part in front of a descent to face. Ideal workout for those who train in the mountains. Be careful and suit it to your level, especially if you climb up.

In both cases, you can choose and manage:

 A - THE TYPE OF LAND

- Run up reachable or steep climbs
- Background type

You can opt for asphalt, dirt, lawns, scaffolds and mule tracks.

B - USE OF STICKERS FOR NORDIC WALKING

- Just running
- On steep ground without sticks
- On steep ground with the sticks

Depends on your personal needs, path, and specific race needs.

C - STRENGTH DISTRIBUTION

- Constant
- First phase is fast, second phase is a steady pace and effort.

So depending on the training level you can set the duration and number of repetitions.

EXTRA VARIABLE:

-    Time Availability
if you don’t have much time, you can opt to do a short climb to manage

-    Weather conditions
as mentioned earlier, be careful when ascending

!!!ADVICE!!!

As you can see from the video, the climb was very steep, I was on a slope of Monte Cristallo in the Dolomites, so I used the stickers. At the end of the climb and the training where I put them because they are not impatient or even dangerous? Good question! Holding them in your hand would help if you want to step down, but in case you want to minimize everything and not have a trail backpack, you may have noticed in the video that:

1 - I tied the two lacings, to join the two sticks
2 - I stuck both sticks with the part of the handle through the collar of the T-shirt
3 - I slid them down my back to lock the grips inside the shorts’ lead elastic.
4 - The excess part, whether the sticks are fixed or telescopic, should be slightly oblique, so that there is no discomfort on the back of the head as we run downhill.

This is a practical and fast method, but still important.
Have a good descent!

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Gabriele Frascona'
Be Tri, have Fun, be Fit!