A seven-day training camp, such as the BIKE Warm-Up in Sicily, makes sense for every cyclist. This has long been true for professional cyclists, but it is also a new and valuable experience for many an amateur cyclist. Improving your form through a training camp means more fun on the road - and well into the season - provided you organise your training at the camp correctly and don't blow all your powder in the first two days. This is harder than it sounds and one of the most common mistakes made at the
first training camp. There are a few points you should bear in mind when organising a training camp - see below.
TIPS FOR THE TRAINING CAMP
- Prepare for the training camp at home. This means: go on a longer tour on the weekends before the camp, weather permitting. Ski tours or endurance Nordic walking are also good options.
- The less trained you are at the start of the camp, the more relaxed you should start your training.
- Don't exhaust yourself in the first few days. You can always improve!
- Plan at least one rest day per week (after three days of training).
- The training camp is followed by a rest week with relaxed training so that the body can recover and digest the new climate change.
- Most athletes train on a road bike during the camp. Bear the following in mind when booking a bike camp:
- Pay particular attention to your cadence. You should crank at around 90 rpm, preferably too high rather than too power-intensive.
- MTB training involves a higher intensity of exertion, so focus on basic endurance in the weeks following the camp.
ADVANTAGES OF A TRAINING CAMP
- A training camp in a pleasant climate provides new training stimuli and creates the basis for the rest of the season.
- You can concentrate fully on your training because you have no other commitments or distractions. As a result, you regenerate faster and can do more training.
- Sport in a group with like-minded people provides motivation. You can make new friends and socialise, get to know new routes, countries and regions.
Example of a training week of 20-24 hours (for bikers who normally train 4-8 h/week).
WITH THE BIKE (E.G. BIKE WARM-UP IN SICILY)
Sat. arrival, short tour with technique training
Sun. 3-4 h tour
Mon. 4-5 h tour
Tue. rest day, 1 h easy
Wed. 4-5 h tour
Thu. 2 h tour plus technique training
Fri. 5-6 h tour
Sat. return journey
BY ROAD BIKE (E.G. ON MALLORCA)
Sat. arrival, 1.5 h G1
Sun. 2 h G1 in the morning, 2 h G1 at midday
Mon. 4-5 h G1
Tue. rest day, 1 h G1
Wed. 4 h G1
Thu. 4-5 h G1 with mountains
Fri. 5-6 h G1 very easy
Sat. return journey
