Training camp

Training camp

 

A training camp must be sufficiently hard to make you gain from it. On the other hand it should not be too hard. That is why we sometimes divide our guests into smaller groups according to their training level. Each group will be given a training plan including routes and rest day(s). Of course you can change group whenever you like, for example if you would like a milder or a harder day during the week.

 

Guides from Ciclisme Priorat will join the groups as we see fit, and of course, if you want us to! All groups will be given GPS routes or printed maps. We can also help with advice about the terrain and where to stop for a coffee or lunch.

 

Week schedule

Example for cat. 2-3 rider (20 hours training)

 

Day 1: Arrival and easy ride. 1.5 hour ride, mostly low intensity and low gears, a few short sprints and one short climb at medium intensity.

 

Day 2: Climbs at medium intensity. 3-4 hours ride, intervals of 8-20 minutes at medium intensity on hilly courses.

 

Day 3: Shorter climbs at high intensity. 4-5 hours ride, high intensity intervals on  short climbs. Intensity close to and above threshold.

 

Day 4: Recovery. 1-1.5 hour ride, low gears, low intensity, coffee stop.

 

Day 5: Mountain time trial 7 km. 3-4 hours ride, including 7 km mountain time trial (5-6% gradient). All times will be listed on »Ciclisme Priorat Ranking de Escaladores«

 

Day 6: Ride with all you have left. 4-5 hours ride – natural intervals and high intensity work on climbs if you have anything left.

 

Day 7: Departure

 

 

Week schedule

Example for fit recreational rider (14 hours training)

 

Day 1: Arrival and easy ride. 1.5 hour ride, mostly low intensity and low gears, a few short sprints and one short climb at medium intensity. Swing and braking techniques will be practiced and we talk about choice of gears on climbs.

 

Day 2: Climbs at medium intensity. 2-3 hours ride, 1-2 intervals of 15 minutes at medium intensity on hilly courses. Today we focus on choices of gears and cadence on climbs.

 

Day 3: Shorter climbs at high intensity. 3-4 hours ride, high intensity intervals on  short climbs. Intensity close to and above threshold.

 

Day 4: Recovery. 1 hour ride, low gears, low intensity, coffee stop. Or no riding at all.

 

Day 5: Mountain time trial 7 km. 2-3 hours ride, including 7 km mountain time trial (5-6% gradient). All times will be listed on »Ciclisme Priorat Ranking de Escaladores«.

 

Day 6: Ride with all you have left. 3-4 hours ride – natural intervals and high intensity work on climbs if you have anything left.

 

Day 7: Departure.

 

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Mountains make you stronger

 


 

Priorat offers a perfect terrain for high-efficient training. The many climbs ensures that you work harder muscular as well as aerobic compared to training in less hilly terrain.

 

On the long climbs your leg muscles will be under pressure for up to 30 minutes without rest. The training effect is that your legs become stronger and more enduring. When you go back to flatter terrain you will be able to take small climbs one or two gear heavier. It strengthens your ability to ride fast and ride long climbs.

 

Riding the short, steep climbs you will have to produce a very high wattage just to make it to the top. Working close to your maximum for 1-2 minutes is extremely effective training both aerobic and strength wise. The strength element on the steep climbs makes you better at riding less steep hills without losing speed; you will be able to reach a higher top speed in a sprint; and you will increase your maximum sustainable power over 2-5 minutes.

 

Both the shorter and the longer climbs of Priorat makes training very effective for your cardio system. In Priorat you will find it easy to maintain a high heart rate for longer periods. The longer periods you train with high heart rate, the greater improvement in aerobic fitness. Of course it’s hard to work with high heart rate. Fortunately the descents offers breaks in which you can recuperate before the next climb.

 

A training camp in Priorat is a great physical challenge. Because of the mountains and because your training volume for the week will probably be greater than you are accustomed to. Our coaches offers advice to assure you get the most out of your stay.

 

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Group of friends or collegues? Let us organize your next training camp or team building event.

 

Please contact us: mail@ciclismepriorat.com