For every article on this long-running WATT WORKS FOR ME sequence from Biking Weekly’s print version, we ask a professional rider about their favorite issues in coaching: what has helped them most in attending to the place they’re at this time. The goal is to get to the guts of the beliefs and preferences they maintain expensive in terms of constructing kind, maximising health and in the end reaching outcomes. For this version, we converse to Elisa Balsamo
How was your low season?
There was a lot of coaching! I did two camps with the group in Spain, one in December and one in January. I additionally educated on the monitor in Montichiari [in northern Italy] as I had the European Observe Championships in January.
Has biking all the time been your sport of selection?
After I was a toddler, I did quite a lot of sports activities. I went snowboarding loads throughout winter as a result of I used to be born in Cuneo [north- west Italy] which is absolutely near the mountains. I additionally did biathlon and actually liked swimming, in addition to performing some operating races with the college.
When did you realise you possibly can make a profession out of driving your bike?
At round 14 years outdated, I made a decision I might prepare correctly for biking. It was after the Junior Worlds that I realised I might turn out to be an elite bicycle owner, so by the point I used to be 18, biking was not simply my massive ardour however my job too.
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You’re predominantly a sprinter on the street – how do you put together mentally for a bunch dash?
It’s not simple nevertheless it will depend on the assist of the group. It’s actually essential to have an excellent leadout and a few team-mates who can assist me. Within the final 10 kilometres, I attempt to get into place however then normally we begin the dash round 200 metres from the nish line. Within the final metres, I simply attempt to comply with my intuition and don’t assume an excessive amount of. It’s actually demanding.
Elisa Balsamo at ninth Vuelta a Burgos Feminas 2024
(Picture credit score: Getty Pictures)
Profile
Age: 26
Top: 5ft 4in
Raised: Cuneo, Italy
Lives: Cuneo, Italy
FTP: 300W
Rides for: Lidl-Trek
Greatest outcomes: 1st – World Champs
street race (2021); 2x 1st – Trofeo
Alfredo Binda-Comune di
Cittiglio (2024, 2022); 1st –
Ghent-Wevelgem (2022)
Do you assume weight coaching advantages you as a sprinter?
I all the time prepare within the health club, because it’s actually essential for sprinters. I do a lot of squats and one-legged squats, lifting about 100kg. We additionally work loads on velocity, lifting lighter weights of round 60-70kg.
What’s your favorite on-bike coaching session?
I actually like dash exercises akin to 12-15 sprints at completely different speeds and in numerous gears, engaged on cadence and energy. is is essential for the monitor and the street.
How do you wind down after a tricky race or coaching session?
Mendacity on the couch is all the time good after a tough race. I additionally spend time with my boyfriend and have some dinner or stick with associates. I simply attempt to do one thing completely different, to modify it as much as give the thoughts a break from biking. Generally we’ll watch tv – we’ve simply completed watching the Toy Story films!
Elisa Balsamo reaching second place at 4th Paris-Roubaix Femmes 2024
(Picture credit score: Getty Pictures)
Fast-fire spherical
Practice in scorching solar or pouring rain?
Solar
Favorite restoration meal?
Meat, potatoes and greens
Bike owner inspiration rising up?
Mariana Vos and Alex Zanardi
Lengthy endurance journey or brief dash session?
Quick sprints
Quickest sprinter within the present professional peloton?
Oh, no, not me – I feel a number of the different women are quicker
Peak energy in a dash?
It will depend on the dash, however all the time over 1,000 watts
High recommendation for budding sprinters?
I might counsel spending time within the health club in addition to on the bike, because it’s actually essential that will help you generate most energy. After which, sure, in fact, simply practise loads… Not simply sprints however every kind of efforts. It’s laborious to reach on the finish of the race after 4 hours and do a dash, so you want to prepare in all the zones.
Greatest health club exercise?
Squats are nice, however for that further explosivity, use decrease weights and focus on velocity. For these speed-based periods, I take advantage of round half the load I’d use for slower ‘regular’ squats.
What are your foremost targets for 2024?
To get an excellent streak of outcomes. I’m very glad with my races up till now and I hope it continues, as I’m already pleased. My massive goal now could be the Olympic Video games.
