It is perhaps the hardest training: the 20 minutes uphill, "full speed ahead" clearly. A non-trivial duration, which affects the aerobic and lactic systems, which makes you consume more carbohydrates... but which at the same time improves. If for the explosive force we had spoken about with Giacomo Nizzolo, for this exercise we involved Valerio Conti, a climber who also has a good start.
What warm-up should I do before the 20-minute mark?
Well, we start from the day before with the diet which must include a good dose of carbohydratesIt's important not to arrive empty-handed, especially to get your heart rate up. Since it's a test, it's important to get it up to perform at your best.
So how much warming up do you do in the saddle?
An hour and a half, two... or even more. You start when you feel ready. Sometimes you can even include a medium-low climb first.
And how do you perform the 20 minutes: just at full speed or something else?
There are two methodsOne by looking at the instruments and the other by simply giving it everything. In the first case, it's like running a time trial. You focus on the wattage you assume you can maintain and at the end you give it everything. Or you don't follow anything and push to the max. In this case, incredible performances can emerge, or on the contrary, poor ones because maybe you crash halfway.
But this is also a way to get to know each other…
Absolutely. Then, at the end of the job, review everything. Often these tests are also useful for the mind. Sometimes you feel less motivated during certain times of the year. Then you arrive, take the test, discover you're doing well, and everything improves. Regardless, it's a lot of physical work.
Which method do you prefer?
I check the instruments until the 15th minute, then in the last 5 minutes I give it my all.
Is there a specific cadence for this work?
It's very subjective. I range between a minimum of 80 and a maximum of 90 rpm. Let's say that as I get older, when I'm going full throttle, I prefer to use a harder gear because I get more watts. Young riderser people, on the other hand, tend to increase their cadence.
Is there a better slope than others to do them on?
Yes, between the 6 and 8 percent. Then if there are short changes, it doesn't matter. But a steady climb is definitely preferable, not one that goes from 3 to 12 percent. For example, even if it's a little tougher, I do the test in the first part of the Terminillo, Especially on the Rieti side. Also from Leonessa, but in that case the regular climb starts at an altitude of about 1.200 meters and, reaching 1.900 meters, you lose some performance.
Do you eat during the test?
No, but you do it first: 20-30 minutes depending on the gel you take. Or even close to the start, to arrive with sugars at the end of the 20 minutes.
How much and when are they done?
Quite often in the winter. I usually do them every other week. During the race season, however, almost never.
Is there also a specific cool down?
Is called cool-down: It's about doing 20 very easy minutes, in zone two (the old, more or less long, surface area, ed.) in agility. This helps eliminate accumulated lactic acid.
