Coaching, training and dietetic
Benefits of elliptical training
Eliminating extra fat, working endurance, strengthening muscles or simply maintaining fitness while offering the benefits of a
low-impact workouts, elliptical machines have everything to seduce. Thanks to its success, the elliptical bike is now being widely used in fitness centers and,
more recently, at home. A real revolution in cardiovascular training.
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How to exploit the offseason
The arrival of autumn is an important step in the cycling season. The offseason is a time in between which should be used to
prepare the next season Is it time for a break or, on the contrary, to practice intensive indoor training ? Is cycling necessary ? What activities are recommended ?
Guidelines.
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How to prepare the ascent of a hard pass
Galibier, Madeleine, Ventoux, Croix de Fer... Try the adventure of mythic Passes !
The ascent by bike of a hard pass requires serious preparation. Altitude, length of the climb, difficulty of the slope, heat are
important constraints which, if badly estimated, will inevitably lead to failure. Do not tempt the adventure with the idea of improvising or you will regret it !
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Training tips
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The Practical Handbook of Amateur Athletes. A veritable bouquet of tips sometimes not known to the general public and yet simple
to put into practice for better enjoy your favorite endurance sport. "This guide is gorgeous !" Practical training tips.
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Indoor bicycle training
What is an indoor trainer? What is it used for ? Why, when and how to train with an indoor trainer ? Training tips, workouts,
example of program. Discover everything you need to know to train or simply stay fit during winter time.
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How to train with a heart-rate monitor
Measuring in real time the value of the effort during physical activity and use this information to optimize training, evaluate
fitness, calibrate an effort, track and evaluate progress or even loose weight, some people have dreamt it, others have made it : the heart rate monitor fulfills
this mission. Explanations.
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Mental training and performance
Our thoughts control us. It is up to everyone to drive them and use them to reach success. Techniques to win by the mind.
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Improve performance with electrostimulation
Electrostimulation used to be a training technique reserved for high level athletes. It is now widely used in both the professional
and amateur sports world and in physiotherapists.
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How to make an isotonic sports drink
Hydrating during athletic workouts is essential but not sufficient: your drinks must be isotonic.
Explanations, tips and recipes to make an economic drink equivalent to commercial ones.
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Tip of the month
January
The long steady distance work started in November and December continues but the intensity increases.
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February
February is synonymous with long steady rides. Plan for strength work and sprintin your training.
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March
The first competitions begin in March. Be careful not to skip any step ! Your potential has not yet been reached.
Your main objective will be to work intensity and velocity while reducing volumes.
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April
Recover from the efforts produced in March and work velocity.
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May
Keep training. Do stretching. The importance of iron. How to avoid deficiencies ?
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June to September
How to cope with heat ? Tips for a good hydration. Oligo-elements : zinc.
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October - November
Keep up ! Cycle at home !
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December
December is a crucial period of training. You must work muscular strength, endurance and speed.
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Health
Lose fat with interval training
According to recent studies, interval training helps lose 3 times more body fat than steady endurance work.
Cardio training is an efficient way to burn fat and lose weight. It is well known that fat is burt more efficiently when
performing long steady endurance work at a target heart zone of intensity corresponding to approximately 70 % of the maximum heart rate, ie at a relatively
low intensity. Recent studies in Australia and Japan show that there is a much more effective way of losing weight.
Explanations
Hydration and performance
Summer rhymes with danger : if heat is on the door, overheating is close !
What are the risks of dehydration ? How to avoid overheating ? When and what to drink ?
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Music and athletic perfomance
Scientific studies confirm it : music has positive effects on our body.
While it is known for soothing a savage breast, music has many other virtues. Some music and sounds have a relaxing and regenerating
effect and can help concentration, improved performance and physical abilities. Music, by diverting the attention, helps forgetting fatigue and pain.
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Oligoelements : iron
Iron is a mineral that allows blood to carry oxygen. Any deficiency causes a significant decrease in performance.
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Oligoelements : zinc
Essential to the athlete, zinc participates in the metabolism of carbohydrates and lipids and protein synthesis.
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