Granfondo training

The BDC (racing bike) granfondo race is a competitive cycling event open to amateur cyclists. BDC is the acronym for "Racing Bike", which indicates the type of bicycle used for the race. BDC granfondos are often organized by cycling associations, clubs or companies specialized in the organization of sporting events.

BDC granfondos usually offer routes of different lengths and difficulties to adapt to the different abilities and preferences of participants. Routes can range from approximately 70 to over 150 kilometers and can include challenging climbs, fast descents and flat sections.

Unlike professional races, BDC granfondos are open to all amateur cyclists, regardless of age or experience level. Despite this, these races can be quite challenging and require good preparation physics and technique.

BDC granfondos offer an opportunity for amateur cyclists to test themselves, challenge themselves and enjoy the atmosphere of a race. There are often refreshment points along the route to allow participants to stock up on food and water. Some granfondo BDC may also include classications of times or prizes for winners of different age categories or for achieving specific goals.

Participating in a BDC granfondo can be a rewarding experience for passionate cyclists, allowing them to test themselves, experience the adrenaline of competition and share the steps for cycling with other participants.

Granfondo training

To train for a granfondo, there are several important aspects to consider. Here are some tips to best prepare yourself:

1. Programming: plan your training in a structured way. Establish a weekly schedule that includes specific training sessions for endurance, strength and speed. Be sure to balance intensity and recovery to avoid overtraining.

1. Aerobic training: the basis of training for a granfondo is aerobic resistance. Spend time doing long-duration, moderate-intensity workouts that simulate the distance you'll face during the race. Progressively, increase the duration of your workouts to increase your endurance capacity.

1. Hill training: If the granfondo route includes significant climbs, it is important to include hill training sessions in your preparation. Look for long, steep climbs in your area and work on your uphill strength and endurance. Also train downhill to improve your technique and safety.

1. Interval training: Interval workouts can help you improve your speed and anaerobic capacity. Alternate periods of intense effort with periods of active recovery. For example, you can do 1-2 minute high intensity intervals followed by 2-3 minutes of light recovery. This type of training can be done on a bicycle or in the gym on an exercise bike.

1. Muscle strength and endurance: Work on your muscle strength, especially in your legs and core, to improve your power on the bike and prevent injuries. Perform exercises such as squats, lunges, weight lifting and stabilization exercises of the core. Also consider adding cross-training workouts, such as running or swimming, to work other muscle groups and improve your overall endurance.

1. Nurition and hydration: maintain a balanced diet and hydrate adequately throughout the training period. Make sure you consume complex carbohydrates for long-lasting energy and protein for repair and rebuild it muscular. During long workouts, bring food and water with you to fuel yourself during the ride.

1. Rest and recovery: rest is essential to allow your body to recover and adapt to training. Make sure you have regular rest days in your schedule and be careful to signs of overtraining, such as fatigue and persistent muscle pain.

Remember that every individual is different, so tailor your training program to your personal abilities and goals. Consult a training professional or qualified coach to receive a program personalized and further

Amateur cycling

amateur cycling can be a very fun activity. Many amateur cyclists find joy in pedaling, exploring new routes, enjoying nature and sharing this passion with the others.

Here are some reasons why recreational cycling can be fun:

1. Explorations: The bicycle allows you to explore new places and discover scenic routes. You can venture on quiet country roads, explore nature trails, or visit new cities and landscapes. Amateur cycling offers the opportunity to discover wonderful places and experience outdoor adventures.

1. Physical and mental well-being: Cycling is a great form of physical activity that engages the whole body and improves cardiovascular health, muscle strength and endurance. Exercise releases endorphins, which improve mood and reduce stress. Cycling can be a form of meditation in motion, allowing you to clear your mind and focus on the present moment.

1. Socialization: Recreational cycling can be a social activity. You can participate in cycling groups or clubs, join local events or races, and meet people with similar interests. I shared it of experiences and the possibility of cycling in company can make the experience even more fun.

1. Personal challenges: Amateur cycling offers the chance to challenge yourself. You can set personal goals, such as completing a certain distance or tackling a challenging climb, and constantly work to improve your performance. Overcoming these challenges can be rewarding and motivating.

1. Passion and hobbies: For many amateur cyclists, cycling becomes a real step and a hobby that brings joy and satisfaction. You can spend time discovering new bikes, accessories, technologies and workouts. Cycling can become a way of life and exprimwere your steps for this sport.

Always remember to enjoy recreational cycling in a safe and responsible manner, respecting the rules of the road, wearing the appropriate protective equipment and maintaining awareness of your skill level and physical limitations.