In this winter period we often talk about “dry” preparation, that is, the famous gymnastic exercises. And the most modern ones are often extravagant. Among the main supporters of the gym, in the broadest sense of the term, there is Gianluca Brambilla.
The rider of Trek-Segafredo He puts a lot of care into this part of his preparation. He belongs to the group of those who do specific exercises. Exercises that don't just aim to increase wattage, but lead to an overall improvement in the physique: stability (which also translates into better driving), posture, proprioception... and, of course, strength. So we asked Brambilla himself why he does them and what benefits they bring him.
Gianluca, where do your very unique exercises come from?
I make them up! I do them to try to stay healthy. The TRX is already difficult, you use the famous core zone: abs, back, shoulders... I then add a wheel for more instability and make everything more difficult.
And how do you invent them?
I took inspiration from a particular mountain bike handlebar that had a sort of ball in its center which made it unstable once it was placed on the ground. In the gym where I go, Rosà's Iron Gym, I found this ab wheel and put the two together.
Do you feel the difference?
You can feel it, you can feel it... On the road, for example, if I have to make a sudden dash for a manhole cover or a car coming up from the side. And it's even more noticeable on mountain bikes, which I often do in the winter.
Of course, Gianluca, these are very specific exercises…
Yes, they are specific exercises that help you a lot when you're tired. Obviously they are also exercises of a certain level These presuppose a certain level of accustomedness to this type of effort and exercise itself, otherwise you risk injury. You have to go gradually. This year, for example, I've been going to the gym for four weeks now, two or three sessions a week.
In short, you are a real expert…
I've actually been going to the gym for quite a while now. For about ten years, since the days of Quick StepI discovered it with them and stuck with it. And 3-4 years ago I also added stability exercises. I felt a great benefit right away. You know, during the race, after so many hours and so much effort, I felt some discomfort, especially in my back, but now it has noticeably decreased. I'm not saying disappeared, because we make superhuman efforts, but... Not to mention that I used to tend to rotate my pelvis to the right and now I don't, I stay straight.
How do you conduct the sessions?
I have my own routine, I often do cold stretching in the morning: about ten minutes of core zone, obviously without forcing it, outside of the gym. When I go to the gym I warm up by riding my bike, 20-30 minutes. Then I move on to press (opening photo, ed.), at the squatting and then I insert these exercises like TRX, Plank, TRX with roller…Compared to some of my colleagues, I use less weight, but I do more repetitions.
Even though the trend today is the opposite: few repetitions but with heavy loads…
True, others lift so many kilos that I can't even imagine, but I have my own theory: I don't have to be "Mister Olympia", cycling remains an endurance sportIf I then increase my strength a little, but gain 2 kilos of muscle mass, my power-to-weight ratio could suffer. Especially for a climber like me. And for the same reason. I avoid those huge jumps on very high cubes: I would risk damaging my kneesFor me, the game isn't worth the candle.
So you have carte blanche from the trainer?
Yes, yes… he follows me Paul Slongo And he's knowledgeable about what I do and is on the same wavelength as me, especially when it comes to weights. He gives me a circuit to do, and I do it. After the gym we usually include an hour or two of cycling, depending on what the program says, to make an immediate transformation..
Do you also do these exercises during the season?
I've been doing morning workouts for a while now, even in peak season. And when I'm not running, I also go to the gym a couple of times a week.
