Matteo Cigala leaves the field for dust to win the Newbridge GP in March this year (Photo: Sean Rowe)
Former Italian international Matteo Cigala is motivated to race at the highest level in Ireland in 2016 and if his past week's training is anything to go by, he will have to be watched very closely.
Though still only 22 years old, Cigala has a lot of miles on the clock and has been racing since he was aged just six years.
He recently joined Aquablue for the coming season so with such strong teammates - and a man as experienced as Timmy Barry pulling the strings from the team car - we predict he will win big.
Name: Matteo Cigala
Team: AquaBlue for 2016 season
Date of birth: 4th September 1993
Weight & height: 68kg, 178 cm
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Training goals this time of the year
- Enjoy every ride
- Build up mileage that’ll allow me be competitive for the finals of next year’s races
- Build up agility and gain more cadence, developing different fibres to become more aerobic, elastic, polyvalent (be able to withstand heavy stress) and be able to push a big gear.
- Build up more strength. Strength is a very important skill. There are many exercises to achieve this, from the core at home, to weights in the gym and the famous SFR (salita forza resistenza), invented by well-known Italian coach Aldo Sassi from Centro Mapei Sports..
- Become more dynamic. This skill is an essential skill for a sprinter. There are different exercises I can do improve this, like sprinting from a stopped position.
- Close to the racing season I would like to improve my rhythm. A very good method to do this is motor pacing.
General goals for the year
- Be competitive and ready for a crucial moment of the race.
- Enjoy every race.
- Meet new people and friends, making more connections.
- Develop good relationships with my new teammates.
- Bring my experience to the team and help my teammates.
The former Italian U23 international did not prepare much for last season, but seems to have renewed focus now.
Monday
This was a rest day as the previous weekend I did some hard training rides.
Tuesday
As my time is limited, I only managed some core and stretching exercises.
Wednesday
As I might have only two hours, I focus more on the quality than the quantity.
For example, last Wednesday I went out with a few guys I coach and I managed to do two series of 15 minutes in zone 3 (85-90 per cent of lactate threshold) at 100 rpm - improving cadence and rhythm.
Then I did some 4 SFR of 2 minutes on a climb (improving strength).
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To conclude the training I did a few sprints from stop (improving dynamicity) and stayed at 110 rpm in zone 1 (70-75 per cent of lactate threshold).
Thursday and Friday
Usually I don’t have the time to get out on the bike these days but I managed some core and stretching exercises.
Saturday
Three hours with some guys I coach. We started with 20 minutes at zone 3 at 100 rpm with a sprint for the last 20 seconds (improving rhythm and dynamicity).
Then we did 2 efforts of 5 minutes with a heavy gear on flat (53x12) at 70 rpm in zone 3 (improving strength).
Then we moved to a climb and did some continuous variations of speed with progression to zone 4.
This is the aerobic threshold zone (improving climbing dynamicity and endurance).
Then on the flat we did 20 minutes in zone 3 at 85 rpm with hands on the bottom part of the handlebar.
These 20 minutes are very important in adapting the position and transferring our work, especially after the previous work on the climb.
In the last 20 seconds in zone 3 we also managed a sprint. To conclude the training we just did a good warm-down, staying in zone 1-2 at 110 rpm for 30minutes (improving cadence).
Sunday
This is usually my long distance training day. In this period I try to do at least 4hrs.
This distance training is done all in zone 1-2 (70-85 per cent of lactate threshold) with some recall at zone 3.
The pace in these zones (zone 1-2) is done with fat burning in mind so it helps me to lose the bit of extra weight that everyone has after the winter break.
I usually include some climbing at a regular pace and I always try to go out with other people as it helps to pass the time quicker.
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