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TT – individual time trial

time trial jazda indywidualna na czas

A type of cycling that only a few people can practice.
Of course, at the highest level.
When competing with others.
The concept of leaving the comfort zone does not exist here.
It doesn't exist because there is no other zone here.
There is only enormous discomfort and struggle with yourself.
With yourself and with time.
There come moments of crisis that need to be overcome.
In fact, in order to gain enough time to win, you are constantly in a state of "crisis".
These moments are moments of something more than crisis.
This is how you could describe an individual time trial from the point of view of competing with others.
Everyone is fighting with each other.
Everyone is compared to others.
Everyone has the same conditions and route to follow.
The best one wins.
Not the smartest, but the best.
Equipment?It plays a big role.
When fighting for the highest places, the equipment must be good, even very good.
It is known - if three equally strong players meet, the one who has perfected the details will win.
Equipment, pedaling technique, riding technique.
Individual time trials are not only about competing with others.
This is a great form of training and development - even without taking part in races.
You can do control tests on a designated route.
You can improve your own results.
You can and should prepare for these tests.
Just like during races, getting out of the comfort zone happens quickly.
Development?Fighting against your own weaknesses, being able to organize your own "races" for better times?Lots of scope!


duathlon kolarstwo bieganie

Cycling and running.
Both sports are very popular.
Often we don't even know which one to choose.
When building a high level of fitness, a cyclist uses additional tools, such as running.
A perfect combination, and the competition between bike and run is certainly something attractive for an athlete who is often bored and tired of training only on a bike or on a treadmill.
Yes, duathlon is a kind of diversification of the life of a sports cyclist and runner.
This is probably the first and very important advantage of this sport.
What other beneficial aspects emerge when looking at this complex activity?It is certainly quite a complete stimulus for our body.
While a runner must use the entire body to perform a movement (running), a cyclist may neglect the upper parts of the body.
The core muscles, arm muscles, and even the constant identical way of pedaling greatly limit the development of the athlete's entire body.
Combining cycling and running is a very interesting solution.
Moderation is desirable here.
Properly balanced training.
You can't afford full-volume running training here, the same as for a classic runner.
Just like with a bicycle, you cannot devote the same amount of time to cycling training as a cyclist focusing only on cycling competition.
What are the disadvantages? There are no disadvantages.
Failure to exercise restraint can and usually is the main cause of problems.
Inadequate regeneration, inappropriate training load and the statement that "running is harmful" appears.
Any sport practiced "in excess" is harmful.

eCycling (trainer)

eKolatstwo-trenażer-cycling trainer about the trainer and training

eCycling, or "trainer" cycling, is one of the varieties of cycling that appeared relatively recently.
The trainer itself, especially the roller trainer, has been accompanying cycling for years - if not since the beginning of cycling.
What's new is the integration of the trainer with online platforms, thanks to which the cyclist can take part in virtual training and even competitions.
To train and take part in online cycling races, a competitor needs appropriate equipment.
What bike? Any.
Additional equipment? A power meter must be installed on the bike or trainer.
What else? Connecting the equipment to a computer/smartphone (ant+, bluetooth, etc.
Additional (optional)? Heart rate and cadence measurement, shoes + SPD clipless pedals.
Training and riding are similar to road cycling.
Ease of maintaining constant speed and intensity.
This is not a ride that requires technical skills.
Apart from improving your pedaling technique, there is no room here to improve your technical skills.
The training possibilities are huge.
Building performance, endurance, strength and speed.
The disadvantage is the inability to strengthen the entire body (if only this type of training is used).
The entire circulatory system, respiratory system and leg muscles work here.
Races in this type of cycling are characterized by high speeds.
A cyclist practicing virtual cycling must have very high performance if he wants to rank high.
The big disadvantage here is the possibility of "cheating" the platform.
It is possible to have poorly calibrated equipment, thanks to which the athlete may achieve higher speeds during competitions, which are disproportionate to the power generated.
This may be intentional or completely accidental.
During training, it does not matter much because the training parameters are calculated from the values ​​obtained during the FTP test anyway.



Sports can be beautiful.
Sports are beautiful when used properly.
If you do what you love, do what you like.
It must be nice.
Pleasant but also with interesting effects.
One could say that with beautiful effects.
What will happen to your body after 2-3 years of systematic roller training?What if, from spring to autumn, you go for a stronger, sometimes relaxing, sometimes longer, sometimes shorter roller ride 2-3 times a week? Let's call it properly: "what if you systematically go for roller training?" !Your body will be BEAUTIFUL!

This is the full definition of sport hidden in the form of a toy called "rollers".
Yes, this toy has been with us for a very long time.
Who didn't roller skate as a child?Who hasn't practiced technique, shifting and riding backwards?The whole body works when roller skating!The core muscles, our muscular corset that holds the entire body vertically, are stimulated to the limit.
Leg muscles, arm muscles - everything works.
There are plenty of benefits.
Development of speed, strength, endurance, improvement of motor coordination.
Interestingly, it is a movement similar to popular cycling.
A competitive roller skater, he can handle the bike perfectly when competing at a high level.
When it comes to training endurance, efficiency, speed or strength - on roller skates, with these toys, you will perform training units at a master's level.
Minus? If you can call it a disadvantage - to perform advanced exercises you need to acquire appropriate driving techniques.
Turning, sprinting, braking.
You will learn all this by doing steady endurance training/rides around the city.
Next step - exercises and intervals.
Necessary step? NO.


triathlon cycling swimming running

In a healthy body, healthy soul.
Triathlon is a combination of three sports: swimming, cycling and running.
To be a complete triathlete, your entire body must be strong.
Every muscle group from head to toe must be healthy, strong and trained.
What more could you want?The challenge in this sport is time.
Time for training, proper training planning and…?And not overtraining.
It is not possible to practice cycling here as much as a professional cyclist, and the speeds during the race are very similar.
Likewise with running and swimming.
Time is limited and you have to swim like a professional swimmer.
Time is limited, the body often gives a clear signal: "ENOUGH!", training occurs like a marathon runner.
We have one body, one organism.
Not three.
The benefits of practicing this sport are enormous.
No monotony, training in a variety of conditions and scenery.
From lakes, swimming pools, to roads and forests.
Equipment? Contrary to appearances, apart from the bicycle, the costs are not high.
You can invest in a wetsuit, but you don't have to.
You can invest in top-shelf shoes, but you don't have to.
Without these investments, you can still be at the forefront.
Bicycle - here it is worth investing in at least medium-class equipment so as not to lag behind the best.
Development in terms of technical skills? We have a huge scope for improvement here.
Swimming technique, running technique, cycling technique.
Practically throughout our lives we have something to work on and improve.
The advantages can be listed endlessly.
Unfortunately, everything that is beautiful often turns to the athlete's detriment.
We want more, faster and unfortunately it ends in nothing.
A necessary condition to enjoy practicing this beautiful sport is MODERATION.

Running (medium and long distances)

running training

Running, a sport for everyone.
There is no money in this sport.
This is probably the biggest positive of this sport.
You can always develop.
At the age of 10, you can dream of winning the World Championship and you can achieve this goal yourself by doing simple training such as "single running" - for starters, it will be enough.
All you need are shoes and after school and work you can fulfill your dream.
Of course, you don't have to dream of becoming the World Champion.
You can dream about whatever you want.
It may be a competition, it may be improving your own record, it may be your dream weight or figure.
The whole body works while running.
The most important thing is that you are not limited by your financial possibilities.
Of course, you can go a step further - buy top-shelf shoes and run a little faster, you can invest in massages… everything is possible, but you don't have to.
You can run fast without it! Quickly!

It is often said that running causes injuries.
Yes - in competitive sports!

Every sport causes injuries!Running provides very strong training stimuli.
It is a different effort than cycling or swimming.
That's why you need to know how to train.
You need to know how much to train and how much to rest.
But you need to know this if you are teetering on the verge of injury!

What about recreational sports?Running strengthens our body and joints.
Does recreational running for fun destroy your joints?This activity does not destroy our body, but strengthens it.
Running under the supervision of a trainer? With the right training plan?It is still not an activity that destroys our body, but strengthens it.
Everything with limit.

Track cycling (middle distances)

track cycling training description

Track cycling offers, above all, enormous opportunities when it comes to the variety of disciplinesIt is a type of cycling that includes further variations.
Races for sprinters, time trialists, mass start races.
From the point of view of performance development, there is a lot of room for improvement.
Point races, pursuit races, scratch races and several others allow you to use your trained potential.
Training?Interval riding requires the athlete to develop a high level of performance.
Training must be complete and properly balanced.
Pros?You can train on the track, usually available all year round.
Unforgettable impressions.
Minuses?The costs can be high.
Track fee.
Buying a bike or renting it.
It is necessary to gain track driving experience.
Driving "after changes".
Riding in a group.
A track bike does not have brakes, the so-called "fixed wheel".
The curves (walls) on the track are steep.
Another thing to master.
It may not be the most accessible form of sport, but it is certainly spectacular, providing great opportunities and satisfaction.
The first visits to the track provide a lot of excitement.
It's comforting that you can train on the road, do exercises, build endurance and other important elements, and occasionally take part in track competitions.
Driving on a track is different from driving on a road, so it is crucial and necessary to learn how to ride on it.
It is not advisable (even a bit impossible) to start a race without previous experience.

Gravel cycling

gravel cycling

The name itself is new.
A kind of cycling, theoretically, too.
There was a minimal loophole and it was exploited.
A combination of a cyclocross bike and an MTB bike.
The equipment itself is still "cycling equipment".
An ordinary mortal's eye cannot distinguish a gravel bike from a cyclocross bike.
Gravel usually has slightly different handlebars.
Still a lamb, but slightly bent differently.
Slightly wider tires.
The drive is quite dynamic.
Slightly different, less racing frame geometry.
This is a cyclocross bike for an amateur.
More comfortable for the body not used to the aero, aggressive, racing position.
For the above-mentioned reasons, the gravel bike has found a large group of supporters.
You can drive it on the road, you can use sidewalks, bicycle paths, and you can enter the forest.
You can install panniers and go on a longer trip through picturesque landscapes.
You can also go fast on this bike.
You can even fit thin tires and enjoy road cycling.
A very universal bike.
You can do practically anything with it.
Rivalry? And here, as it turned out, you can.
Races for gravel riders have appeared.
Rallies, fun, a bit of competition.
Race routes are quite long, several dozen kilometers, often over a hundred.
Gravel roads, off-road, asphalt.
Such a mix for everyone.
A bike created for "amateurs" also found its way to the PRO peloton.
There was a fight for the Championships and medals.

Cyclo-cross cycling

cyclo cross cycling

Cycling has a very rich offer.
Every type of personality will find something for themselves.
What bike? The bike is very similar to a classic road bike, equipped with slightly wider off-road tires and a more dynamic drive.
Cyclocross cycling is crazy.
It's impossible to get bored while watching cross-country competitors compete.
The fatigue does not disappear from the cyclists' faces, nor does the mud usually disappear.
Mud on clothes.
Mud on my feet.
Shoes covered in mud.
Cleats and pedals in the mud.
Mud in the chain.
Mud cassette.
There is a reason why during races, competitors often change to a mud-free bike.
The charms of winter, during which cross-country competitions are usually held.
Another beautiful aspect of this sport - frost.
It would seem that this is pure hell in cycling.
The competition itself is like that.
Huge intensity from start to finish.
Virtually no calculations.
Fire from the start.
What's beautiful about it?Sport for the chosen few.
Apart from the cutthroat competition, can there be any pleasures or advantages here?Yes, it is a sport in which a fit entire body is important.
Sometimes you have to jump off the bike without tearing your thigh muscles.
A classic cyclist who only pedals will not do it without coming close to getting injured.
I know because I was like that myself.
A cyclocross rider must jump off the bike at full speed and run several dozen meters.
Jump on the bike and, like a classic cyclist, return to 300-400 Watts.
A very complex sport, interesting, demanding, spectacular, fast and very difficult.
Sport for the chosen few.

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