Table 1.
Training program during the experiment
| Day | Microcyle 1 | Microcyle 2 | Microcyle 3 | Microcyle 4 |
|---|---|---|---|---|
| 1 | Day off | Day off | Day off | Day off |
| 2 | T1 + 2h endurance training (60-75% of WRLT) | T2 + 2h endurance training (60-75% of WRLT) | T3 + 2h endurance training (60-75% of WRLT) | Day off |
| 3 | 3h of endurance training 60-75% of WRLT with accent of speed (2x6x10s-max) | 3:30h of endurance training 60-75% of WRLT with accent of speed (2x6x10s-max) | 4h of endurance training 60-75% of WRLT with accent of speed (2x6x10s-max) | 1h active recovery ride <55% WRLT |
| 4 | T1 + 2h endurance training (60-75% of WRLT) | T2 + 2h endurance training (60-75% of WRLT) | T3 + 2h endurance training (60-75% of WRLT) | 1h active recovery ride <55% WRLT |
| 5 | Strength endurance (gym) Upper body 1h active recovery ride <55% WRLT |
Strength endurance (gym) Upper body 1h active recovery ride <55% WRLT |
Strength endurance (gym) Upper body 1h active recovery ride <55% WRLT |
Testing |
| 6 | T1 + 2h endurance training (60-75% of WRLT) | T2 + 2h endurance training (60-75% of WRLT) | T3 + 2h endurance training (60-75% of WRLT) | |
| 7 | 4h of endurance training (60-75% WRLT)with strength endurance(4x10min uphill; 95-105% WRLT) | 4:30h of endurance training (60-75% WRLT)with strength endurance(4x10min uphill; 95-105% WRLT) | 5h of endurance training (60-75% WRLT)with strength endurance(4x12min uphill; 95-105% WRLT) |
T1- Training in the lab - 15-min of warm-up (60,70,80%WRLT), 95%WRLT - group H or 100%WRLT - group C for 30-min and cool-down of 15-min at 60%WRLT.
T2- Training in the lab - 15-min of warm-up (60,70,80%WRLT), 95%WRLT - group H or 100%WRLT - group C for 35-min and cool-down of 15-min at 60%WRLT.
T3- Training in the lab - 15-min of warm-up (60,70,80%WRLT), 95%WRLT - group H or 100%WRLT - group C for 40-min and cool-down of 15-min at 60%WRLT