Fabio Sabatini He is one of the most desired openers of the group. Elia Viviani he wanted him with him from Deceuninck-Quick Step to the CofidisTuscan, physically powerful, he is one of those fast paced riders who unleashes a lot of horsepower when he opens the throttle.
With him, therefore, since we are talking about power, let's find out how he performs the SFR, strength endurance climbs.
Fabio, how many times a week do you do SFR?
It depends on the season. During the winter or at least away from racing, twice a week. During the peak season, a booster is given.
How do you do them?
At the beginning of training, I alternate 3 minutes of strength and 2 minutes of agility. Then, over the course of the season, the strength portion increases to 5 minutes. No more.
And when you do the 2′ in agility do you maintain the same wattage or do you drop?
In the winter, I slow down a bit, because otherwise my heart rate wouldn't keep up. I'd hit the threshold, and it would be a different job. For me, who weighs 76-78 kilos, doing 2 minutes at 90, even 100 pedal strokes at 420 watts, isn't exactly easy!
Indeed! And is 420 the wattage you also maintain for strength training?
Yes, that. Maybe if I lose weight and it's the same, it means I've improved. But it's also true that in winter you have less strength and are less fit. Everything is proportionate.
What pace do you stick to while doing the strength part?
At the beginning of the season, Michele Bartoli, who follows me, keeps me at 35 rpm, then I go up to 50 and I don't even feel like I'm pushing anymore!
How do you warm up?
I do a regular climb or a medium 15-20 minute ride on the flat at between 80 and 90 rpm.
Do you ever get to do these jobs while away?
Yes, also because I'm not one to do 5-6 hours of regular sleep. I always add something.
Many say that with modern rollers, this exercise is very good: do you use them?
No, I don't have a great relationship with rollers, but some people do. However, I have a plug at home, and when I get home, I use it to convert the pure power I generate on the bike.
Nowadays, we pay a lot of attention to nutrition. Do you also train and increase your protein intake the day before?
I'm old-school and focus on balance. If I eat my 200 grams of pasta, that's fine. If anything, I prefer to take amino acids. I get protein during stage races.
Do you also do that dynamic in your strength training?
Yes, I do progressions rather than actual sprints. I do 5-7 minutes of medium pace (and more) and a 20-second sprint at 800 watts, and I do the last 10 seconds really hard. In short, I tend to simulate the final kilometers of the race, when I have to sprint.
The recovery?
Now that I'm getting older, things are getting worse! I've done 20 Grand Tours and I definitely feel them. I don't think I'm old, but I need more attention.
Do you unload the next day?
No, because it usually comes at the beginning of the block. Strength should be applied when... you have strength, and not, as they used to say, when a muscle is tired.
