Training Plan
185KM ENDURANCE +3635m
145KM MEDIAL +2673m
90KM SPORT +1267m
The ADN Ciclista team has designed a general training plan designed to offer you a complete guide that will allow you to arrive at the Alpinum TotalEnergies in the best conditions and give it your all.
General Training
Objective: To arrive at the Alpinum TotalEnergies in optimal conditions.
FEBRUARY - AEROBIC BASE
Progressive volume, low intensities (Z1-Z2), technique and cadence.
MARCH - STRENGTH IN RISES
Low cadence (Z2-Z3), long sessions for slopes.
APRIL - THRESHOLD AND RHYTHM
Intervals in Z3-Z4, competition pace.
MAY - SPECIFIC PREPARATION
Course simulations, feeding and hydration strategy.
JUNE - TUNING AND TAPERING
Volume reduction, intensity maintenance.
General Tips
Strategies for ups and downs.
Effort management and post-run recovery.
Recommendations according to distance:
Sport: Moderate volume, focus on enjoyment.
Medial: Balance between volume and intensity.
Endurance: High volumes, sustained efforts.
March Week:
Enjoy the experience, adjust your strategy according to the chosen distance
(Sport, Medial, Endurance).