Blic: Tacx Boster trenažer

January 14, 2013 Comments Off
Blic: Tacx Boster trenažer

Prošlo je već par tjedana od teksta o Antares valjcima pa je krajnje vrijeme da napišem koju riječ i o jednom modelu trenažera. Također iz Tacxove ponude. Trenažer će vjerojatno biti opcija za koju će se većina odlučiti, a osobito oni kojima je cilj održavanje snage izvan sezone. Booster je dizajnom napredovao u odnosu na starije modele i sada izgleda baš dobro. Praktičnost većine trenažera je uvijek bila bitan faktor pa je to slučaj i kod ovog modela. Nakon prvog sastavljanja i podešavanja veličini kotača Booster je za svaki slijedeći trening spreman odmah. Za razliku od jefinijih modela uz Booster dolazi i Skyline podmetač za prednji kotač. Dakle, nema više knjiga pod kotačem ne bi li poravnali bike. Podmetač ima “utor” za cestovne gume, ali i širi za MTB gumu s ripnom. Postizanje horizontale neće biti problem.

Kao i većina trenažera i Booster proizvodi buku. Ta buka nije pretjerana i preko dana neće biti značajna, ali ako živite u stanu u zgradi s malo lošijom zvučnom izloacijom, vrlo rane ili vrlo kasne treninge susjedi bi vam mogli zamjeriti. Naravno, buka ovisi i o stražnjoj gumi koju koristite. Većina 26” slick guma će poslužiti, ali naravno Tacx preporuča svoju verziju. Buka je za usporedbu s onom koju proizvode Antares valjci.

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Za razliku od valjaka trenažer vozaču nudi cijelu paletu otpora. S obzirom da je Booster ciklo-trenažer otpor mu stvara permanentni magnet, ručica koja se montira na volan nudi deset položaja tj. deset stupnjeva opterećenja. Tih deset stupnjeva zadovoljit će sve, od početnika do supermena. Tu konačno dolazimo do glavne prednosti trenažera. Trening po mjeri svakoga za održavanje forme izvan sezone ili kao dopuna tijekom sezone.

Ako birate samo jednu spravu za trening, to bi trebao biti trenažer. No, ako imate mogućnosti i prostora svakako uzmite i valjke kao odličnu dopunu treningu snage.

Evo opet par treninga prijedloga s Bike Radara:

Session 1: 30-minute time trial (50 mins total)

Not so much a training session as a test. Perform it every month or so to see how your training is progressing. Warm up for 10 minutes, starting on the small chainring, largest rear sprocket (lowest gear) and medium resistance.

After every two minutes knock your gear up one sprocket aiming to maintain a cadence of 80-100rpm. After 10 minutes shift to the big ring (keep a medium resistance and you should be in the middle of the rear block) and ride as hard as you can for 30 minutes.

Cool down for 10 minutes, reversing the warm-up routine. Record the distance you achieved in the 30 minutes and try to beat it next time.

Session 2: Threshold booster (41-65 mins total)

3-6 x 5 mins with 3 mins recovery

This session is designed to raise your lactate threshold and your ability to perform at or near it. Warm up for 10 minutes in the same way as for Session 1. Shift to the big chainring and work hard for five minutes (aiming for a heart rate 15-25 beats below your maximum).

At the end of the five minutes drop to the small chainring, drop the resistance and spin easily for three minutes. Repeat this work/recovery cycle for three to six reps depending on ability. Cool down as in Session 1.

Session 3: Power blast (37-57 mins total)

5-10 x 1 min with 3 mins recovery

The Power blast will boost your explosive strength and power, allowing you to blast up short climbs or win the sprints to town signs. Warm up for 10 minutes in the same way as for Session 1.

Shift to the big ring and your smallest sprocket. Sprint flat out for one minute (try not to rock the bars too much – your frame might not like it!), initially building momentum out of the saddle before sitting down and carrying the speed through.

At the end of the minute spin really easily in a low gear against low resistance for three minutes. Repeat this work/recovery cycle for five to 10 reps depending on ability. Cool down as in Session 1.

Session 4: One-legged wonder (40 mins)

5 x 1 min left leg, 5 x 1 min right leg

This is more of a technique than a fitness session, although it will help to even out any imbalances between your legs. Warm up for 10 minutes in the same way as for Session 1.

Stay in the same gear/resistance as at the end of the warm-up, but cycle one-legged for the next 10 minutes, alternating one minute left and one minute right. Concentrate on maintaining a high (80-100rpm) cadence and on a smooth, fluid technique.

Next, shift into the big ring and ride moderately hard with both legs for 10 minutes, keeping up the same cadence and the same feel of fluidity. Cool down as in Session 1.

Session 5: Stairway to heaven (42 mins)

3 x 6 minutes of ascending difficulty with 2 mins recovery

One for building hill strength and mental toughness. Warm up for 10 minutes in the same way as for Session 1. Shift to the big ring but select a moderate sprocket, like 22. Resistance should be at about a third of your turbo’s maximum. Ride moderately hard.

After three minutes, shift up two gears and try to maintain the same cadence for a further two minutes. Finally, shift up another two gears and ride hard for a minute out of the saddle.

Drop to the small chainring, drop the resistance and recover with easy spinning for two minutes. Shift back to the big ring but this time perform the ‘3 mins, 2 mins, 1 min’ sequence with two more clicks of resistance.

Recover for two minutes again and then work through the ‘3-2-1′ once more, again cranking it up by two clicks. Cool down as in Session 1. Be warned, though, this is a toughie.

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