For every article on this long-running WATT WORKS FOR ME collection 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 right this moment. The intention is to get to the guts of the beliefs and preferences they maintain expensive relating to constructing kind, maximising health and in the end attaining outcomes. For this version, we converse to Elisa Balsamo
How was your low season?
There was a number of coaching! I did two camps with the group in Spain, one in December and one in January. I additionally skilled 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 alternative?
After I was a baby, I did plenty of sports activities. I went snowboarding so much 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 beloved swimming, in addition to performing some working races with the college.
When did you realise you can make a profession out of driving your bike?
At round 14 years previous, I made a decision I might prepare correctly for biking. It was after the Junior Worlds that I realised I may grow to be an elite bike owner, so by the point I used to be 18, biking was not simply my large 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 however it is determined by the help of the group. It’s actually vital to have a superb leadout and a few team-mates who can help me. Within the final 10 kilometres, I attempt to get into place however then often we begin the dash round 200 metres from the nish line. Within the final metres, I simply attempt to observe my intuition and don’t assume an excessive amount of. It’s actually irritating.
Elisa Balsamo at ninth Vuelta a Burgos Feminas 2024
(Picture credit score: Getty Photographs)
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 fitness center, because it’s actually vital for sprinters. I do a number of squats and one-legged squats, lifting about 100kg. We additionally work so much on pace, lifting lighter weights of round 60-70kg.
What’s your favorite on-bike coaching session?
I actually like dash exercises corresponding to 12-15 sprints at completely different speeds and in numerous gears, engaged on cadence and energy. is is vital for the monitor and the street.
How do you wind down after a troublesome 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 pals. I simply attempt to do one thing completely different, to change it as much as give the thoughts a break from biking. Typically we’ll watch tv – we’ve simply completed watching the Toy Story motion pictures!
Elisa Balsamo attaining second place at 4th Paris-Roubaix Femmes 2024
(Picture credit score: Getty Photographs)
Fast-fire spherical
Prepare 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 experience or quick dash session?
Quick sprints
Quickest sprinter within the present professional peloton?
Oh, no, not me – I believe a number of the different women are quicker
Peak energy in a dash?
It is determined by the dash, however all the time over 1,000 watts
Prime recommendation for budding sprinters?
I might recommend spending time within the fitness center in addition to on the bike, because it’s actually vital that can assist you generate most energy. After which, sure, in fact, simply practise so much… Not simply sprints however every kind of efforts. It’s arduous to reach on the finish of the race after 4 hours and do a dash, so that you must prepare in all the zones.
Greatest fitness center exercise?
Squats are nice, however for that further explosivity, use decrease weights and focus on pace. For these speed-based classes, I exploit round half the load I’d use for slower ‘regular’ squats.
What are your principal targets for 2024?
To get a superb streak of outcomes. I’m very happy with my races up till now and I hope it continues, as I’m already glad. My large goal now’s the Olympic Video games.
