"In April and May, I finished third in the Romandie and then fourth in the Giro. Now we're working to achieve a second peak in form and then we'll head to the Vuelta."This phrase said by Damiano Caruso during our last interview deserves further studyThe Ragusa native has focused his season on two peaks in form: the first to Line of Business and the second in the VueltaBut how do you work to be ready for two such different moments of the season?
Like Bahrain rider Victorious, too Remco Evenepoel will be present at the Vuelta, after withdrawing from the Giro d'Italia due to Covid. The world champion was third in the Tour de Suisse (opening photo), then won the Belgian road championship and now he will prepare to defend the red jersey.
A word from Artuso
Caruso's specific case is interesting and opens up insights and reasoning that encompass the world of preparation from all angles. We have called into question Paolo Artuso, who worked a lot with Caruso in the past years, before going to follow the riders of the Bora Hansgrohe.
«Basically – explains Artuso – a rider can decide on three different ways to tackle the season. The first is to have only one peak in form, usually around the Tour.It's a method Froome used for years, but it has become increasingly rare in modern cycling. The second one is the one decided by Caruso (but also by Thomas, ed.), with two major peaks in form. These could coincide with the Giro and Vuelta or the Classics and Tour. The last one is to have three macro moments of form during the season, in this case you will never reach 100%. This choice is usually made with strong teammates who you want to take to as many races as possible."
When you opt for two peaks of shape, how do you work?
Usually a performance plan is made, starting from determining the objectives during the seasonIn this case, the Giro and the Vuelta. Then, within the season, there may be sub-objectives, the classic "approach stages." These consist of races where you have to arrive ready but not at your best. (Caruso this year opted for the Romandy, finished third, ed.).
And then what?
From here, the processes to achieve the objectives are identified, such as training volumes and weightFor example: you decide that in December you will complete 90 hours of cycling and that your weight will be one or two kilos above your ideal weight. The preparation stages vary depending on the period, the closer you get to the race the more specific you go intoMaybe around March and April, introduce some high-intensity workouts, like 30-minute intervals.
Once you've achieved the result, how do you work to prepare for the second objective?
It's like October, it practically becomes two seasons in one, so as to arrive at the Vuelta fresh, in Caruso's case. It is essential to do active recovery, so as not to lose muscle tone.Damiano has a well-run engine and this plays in his favor, he has many seasons behind him and this is a point in his favor.
Even though he's strong in his abilities, Caruso himself said he made an active recovery, so as not to arrive too rested for the high-altitude training camp. What does this mean?
Simple. If you arrive too rested, you go from zero to one hundred in a short time and your body suffers. In height inevitably it gets tough, kilometers and many meters of altitude difference accumulate, if you are too fresh you risk not working well. There is a possibility that workloads may need to be reviewed and change plans and that's not good.
When you're at home, how do you work to be ready for pickup?
Dedicated protocols are implemented. We had three phases, managed for training, nutrition, and monitoring. The first phase concerns adaptationTo be ready for the retreat, you don't have to sit still, but you also don't have to put in too much effort. Training typically lasts around 20 hours a week. Blood tests are done a couple of weeks before the retreat., to determine levels of transferrin, iron, hematocrit, and hemoglobin. A hormone profile check is also performed. This data is used to determine the nutritional strategy.
What are the reasons for going to high altitudes?
For three reasons: the first is to have a blood response, therefore to renew the red blood cells. When you have the team following you, you are monitored better., all values are kept under control: heart rate, saturation, sleep quality, weight and hydration.
Once you get on retreat?
For the first few days, two to four, reduce training volume by approximately 25%, depending on the adaptation. It must be said that if it is not the first withdrawal in height of the year, the athlete adapts faster. In the following days, work is done, with the goal of sleeping high and training low, so you can keep the intensity high.
And in the final stage?
We evaluate how much to reduce the loads based on the objectives. Usually those who go to the Vuelta race first in the Vuelta Burgos and the Tour of Poland (This is also Caruso's program, ed.). Usually, workloads are reduced by up to 50% compared to when at altitude. At the end of the adaptation period, at home, you do three or four days of high intensity training, as behind the engine or similar.
Then we go running…
The approach races work the same way as the first part of the season. We go to the races to see the state of preparation and to achieve some good results towards the main objective.
