Cycling is a sport that requires a perfect combination of endurance, strategy and technical skill. In a cycling simulator, such as BKOOL’s, where the conditions of a real race are recreated, planning a race strategy becomes a determining factor in achieving success.
In this article, we will explore how to design an effective training week that allows us to take full control of our race strategy in the simulator.
Before diving into detailed planning, it is important to bear in mind that every cyclist has individual needs and capabilities. Therefore, it is essential to adapt the training plan to the characteristics and goals of each athlete.
That said, here is a general guide to organising a training week focused on race strategy in a cycling simulator.
Day 1: Strength and endurance
We start the week with a strength and endurance training session. This may include weight lifting exercises focused on the lower body, such as squats and lunges.
In addition, it is recommended to perform intervals on the trainer, alternating between periods of high intensity and active recovery. This will help strengthen muscles and improve endurance, preparing us for the challenges of a virtual race.
Day 2: Technique and skills
On this day, we focused on improving our technique and skills on the simulator. We performed balance exercises, tight turns and changes of pace. We also practise aerodynamics and position on the bike to maximise efficiency.
This type of training will allow us to master the technical aspects of virtual cycling, which will be crucial to execute an effective race strategy.
Day 3: Interval training
The third day of the week is dedicated to specific interval training for race strategy. We focus on simulating race situations, such as attacks, time trials or ascents.
For example, we might set a goal of maintaining a high intensity for a set period and then recovering briefly before repeating the effort. This type of training helps us improve our ability to respond to changes in pace in a virtual race.
Day 4: Active recovery
After three intense days of training, it is vital to allow your body to recover properly. The fourth day of the week is dedicated to active recovery, which may include a low-intensity cycling session, stretching and recovery massages. This active rest phase is essential to allow the body to adapt to the effort made and to prevent injury.
Day 5: Career strategy and simulations
The fifth day is crucial for fine-tuning our race strategy in the simulator. You must study the route profile and the characteristics of our virtual opponents.
We evaluate different scenarios and analyse how we could exploit our strengths and minimise our weaknesses. You also run race simulations to familiarise ourselves with the tactics and strategies we plan to implement.
Day 6: Rest and mentality
On this day, we focus on physical and mental rest. We spend time relaxing, meditating and visualising success in our next virtual race. A positive mindset and confidence in our abilities are key to executing an effective race strategy.
Day 7: Competition Day
The day of the virtual competition arrives. We make sure we have had enough rest and prepare ourselves mentally to give our best. You remember the tactics and strategies planned during the training week. We are ready to adapt quickly to changes in the race and take advantage of any opportunities that arise.
Ultimately, a well-planned and structured training week provides us with a solid foundation for executing an effective race strategy on a cycling simulator. The combination of strength, endurance, technique, tactics and recovery allows us to have total control over our performance. Always remember to tailor this plan to your individual needs and consult with a professional coach for a personalised approach.
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