Compex sport elite Anweisungen Seite 32

Preparation for a cyclist training three times a week who wishes to improve his power
Developing the strength of the thigh muscles is always beneficial for the competitive cyclist. Certain forms of training on the
bicycle (hill work) can make a contribution in this respect. However, results will be more spectacular if additional training
using Compex muscular stimulation is undertaken at the same time. The special regime of muscle contractions of the Strength
programme and the large amount of work to which the muscles are subjected allow a significant increase of the strength of
the thigh muscles. Moreover, the Active recovery programme, carried out within three hours of the most intensive training
sessions, encourages muscular recuperation and makes it possible to follow on with qualitative training under optimum
conditions.
Cycle duration: 8 weeks, 5 x/week
Eg for 1 week
Mon: Rest
Tue: 1 x Strength 8G
Wed:
- Cycle training 45' (moderate speed), then 5-10 times on a 500-700 m hill (rapidly)
- Recovery during descent
- Inactivity 15-20', then 1 x Active recovery 8◊
Thu: 1 x Strength 8G
Fri: Rest
Sat: Cycle training 60' (moderate speed), then 1 x Strength 8G
Sun:
- Cycling 2h30-3 h (moderate speed)
- Muscle strengthening on hills (use of a high gear ratio remaining seated), then 1 x Active
recovery 8◊
Programmes: Strength 8G and Active recovery 8◊
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