PHYSICAL TRAINING

TEAM ABDUJAPAROV INTERNATIONAL

TECHNICAL ADVICE TO THE CYCLING SPORT

MANUFACTURING OF PROFESSIONAL CYCLES

WATCH

VIDEO

Djamolidine Abdoujaparov

ABDUJAPAROV RESULTS

1997 - 1 Stage La Côte Picarde

1997 - 1 Stage 7 Four Days of Dunkirk

1997 - 2 Stages Dauphiné Liberé


Tour de France

1996 - 1 Stage 14 Tour de France

1996 - 1 Stage 2 Tirreno-Adriatico

1996 - 1 Stage Vuelta a Murcia

1996 - 1 Stage Giro di Sardegna

1996 - Criterium Dijon

1996 - Criterium Cauderan-Burdeos


Tour de France

1995 - 1 Stage Tour de France

1995 - 1 Stage Tour DuPont

1995 - 5th Scheldeprijs


Tour de France

1994 - 1 Stage Points classification

1994 - Giro Italia

1994 - Paris-Nice 1 Stages 3 & 8a

1994 - 1 Stage Memorial Rik Van Steenbergen

1994 - 1 Stage Polynormande

1994 - 2 Stages Tour of Holland

1994 - 1 Stage Tour DuPont

1994 - 3rd Scheldeprijs

1994 - 5th Gent-Wevelgem


Tour de France

1993 - 1 Stage Points classification

1993 - Vuelta s Espana

1993 - 1 Stage 9,12 & 20

1993 - 1 Stage 10 Tour de Suisse

1993 - 3rd Gent-Wevelgem

1993 - 4th Overall Three Days of De Panne


Vuelta a Espana

1992 - Points classification (1992)

1992 - 7 Individual stages (1992,1993)

1992 - 1 Stage Tour of Britain


One-day races and Classics

1991 - 1 Stages Gent-Wevelgem (1991)

1991 - 1 Stages Giro del Piemonte

1991 - 2 Stages Vuelta a Murcia

1991 - 1 Stage Volta Catalunya

1991 - 1 Stage G.P. Montreal


Major Results

1989 - 1 Stage Peace race

1988 - 1 Stage Peace race

1988 - 5th Olympic Games Road Race

1987 - 3 Stages Peace race

 

BIKE RACE DETAILS

  • Tour Lago di Garda Italy:

    From March until October. Max. 15 participants. Departures from Billund-Bergamo and from Copenhagen-Bergamo with tour guide. Transfer from airport Bergamo Italy. Check-in and welcome to Hotel in Garda city. Lunch or Dinner in Hotel restaurant.

  • Tour Girona Spain

    From February until November and start any day in the week. Max. 15 participants. Departures Billund-Girona and from Copenhagen-Girona with tour guide. Transfer from airport. Check-in welcome to Hotel Girona city. Lunch or dinner in Hotel restaurant.

  • Description of bike tour and group categories

    LEVEL 1-3: 30-80 km per day. Average speed doesn’t matter. You need to know your difficulty level before you start this trip. If you practise more before the bicycle tour, you will enjoy it more.


    LEVEL 4- 5: 50-100 km per day. Speed 18-20 km/h. This tour for professional, so you can receive to professional training.
    LEVEL 6-7: Professional training of 100-150 km per day. Max 6 persons in this group level. You must be on top condition as a cyclist. We´re out on tours with min 5 person and max 15 persons.
    Djamolidin Abdujaparov is a Physical Training and Cycling Technical Advisor. It is recommended that you work up to riding at least your tours average daily distance (ADD) at least once a week by 12 weeks before your tour. By 8 weeks before, ride the ADD at least twice a week. By 6 weeks before, ride the ADD at least three times week, with two rides on consecutive week. By 4 weeks before, add at least one shorter ride to your training week. And in the final week, just focus on keeping your legs loose with a couple shorter rides.

  • Group tours with Abdujaparov:

    You can have the best and professional guided group tour with one of the world’s best sprinters, Abdoujaparov. You’ll have the bonus of a knowledgeable guide who will point out sights and landmarks and have a lot of experience with that route. We can offer 2 or 3 guides with a large group so one guide in the front and one in the back, riding different speeds so they can give to groups riders the option to go faster or slower.


    Recommendation to beginner riders Level 1-2: You must be flexible and be eating meals together and respect each other. You must be social with a group, enjoy the trip and get the possibility to form new friendships. You don’t have to race for beginner it’s not the Tour de France competition just enjoy the trip with a group.
    Our Tour have focus for health while on tour. We need to know before some case if you have any issues of accident, injury or illness before your trip start riding (Travel insurance).
    EQUIPMENT.
    We will choose the safest possible route and equipment for during bike tour. Recommendation: Wear a helmet for protect your head in case of a fall or accident.

  • Girona bike tours:

    Catalonia in the North East of Spain has a rich history that makes the region a rewarding bike destination. Among reasons to visit Catalonia for cycling is an easy route with minimal traffic. The tour starts in Girona city, winding its way along quiet country roads part of the Baix Emporda and finishing in village of Monilis. The cultural importance is provided by Gaudi, the world –famous Dali and other artists such as Miró.

170 km Distance                   Rating

REGISTRATION & EVENTS

La Vuelta España with cycle sprinter and expert guide Djamolidin Abdujaparov (Tour de France 1991-1997) the world’s best sprinter and winner of the grand tours.

13.8 km

42 km team time trial

2 rest days

 

The route V.I.P Bus

From Saturday August 19th to Sunday September 10th, 2017, the Vuelta a Espana is a three-week grand tour cycling stage race.

You can choose between 9 stages/days, 200€ Per day/stage

The Packages include:

Travel together with www.Abdujaparov.com and get unique experiences from La Vuelta.

Djamolidin Abdujaparov, technical adviser and the winner of Tour de France, Giro Italia and Vuelta, who will share his own experiences.

Buses with terrace, catering and open bar

 

Distance of the race:

13.8 km- NIMES individual time trial

Stage 1 AUGUST 19th NIMES

Stage 2 AUGUST 20th Gruissan Grand Narbonne 201 km

Stage 3 AUGUST 21th Andorra la Vella 158 km

Stage 4 AUGUST 22nd Tarragona-Anella Mediterranean 193 km

Stage 10 AUGUST 29th ELPOZO ALIMENTACION 171 km

Stage 11 AUGUST 30th OBESRVATORIO DE CALAR ALTO 188 km

Stage 12 AUGUST 31th Los Dolmenes 161 km

 

Tour description:

The race will be the 72nd edition of the “Vuelta España” and will be the final grand tour of the 2017 cycling season.

The tour will take off from the Nimes, France and we will also ride through Andorra to finish in Spain-Madrid

In case you require hotel accommodation please send an email, we can offer hotels from our travel partner.

HEALTHY FOOD

The breakfast is very important because it is the first meal of the day and as its name indicates serves to break the overnight fast and wake the brain to start working, studying or doing physical activities. In addition, it improves concentration, memory and improves your mood. Breakfast should consist of between 20-25% of the calories eaten throughout the day. A balanced breakfast should include: fresh dairy, fruits, fortitude, cereals, protein and olive oil.

 

A key example of a healthy food is the pumpkin, which comes from the same family as watermelon, melon and cucumber.

 

1. Breakfast

Sweet Cakes

Fruit smoothie

French omeletteProtein cakes

Pan con tomato bread with tomato

Banana

 

2. Lunch

Something that cannot be lacking in the diet of any cyclist is pasta. Pasta is a source of complex carbohydrates of high biological value, which allow us to maintain the energy of our muscles for much longer in long distance routes. Two cups of dry pasta are about 80 grams of high quality carbohydrates in our plate, very important to replenish our body's glycogen stores.

 

Healthy Fat product is contained in olives and olive oil

  • Coconuts and coconut oil
  • Butter made from organic milk
  • Raw nuts, such as almonds or pecans
  • Organic egg yolks
  • Avocados
  • Organic meat
  • Palm oil
  • Unheated organic nut oil

 

Intake of branched amino acids (BCAA), for example. Via Valle Protein

 

Research suggests that BCAA results in higher testosterone levels, especially when taken concurrently with strength training. The highest concentrations of BCAA like Leucin are found in dairy products, especially through quality products from cheeses and whey protein.

 

It is an anti-occident, takes care of eyesight and helps maintain the immune system. The vegetable seeds are appreciated for their taste and protein. High in the substance our brain need to make the hormone serotonin (happiness) and best of all it is very versatile in breakfast.

REGISTRATION & EVENTS

La Vuelta España with cycle sprinter and expert guide Djamolidin Abdujaparov (Tour de France 1991-1997) the world’s best sprinter and winner of the grand tours.

13.8 km

42 km team time trial

2 rest days

 

The route V.I.P Bus

From Saturday August 19th to Sunday September 10th, 2017, the Vuelta a Espana is a three-week grand tour cycling stage race.

You can choose between 9 stages/days, 200€ Per day/stage

The Packages include:

Travel together with www.Abdujaparov.com and get unique experiences from La Vuelta.

Djamolidin Abdujaparov, technical adviser and the winner of Tour de France, Giro Italia and Vuelta, who will share his own experiences.

Buses with terrace, catering and open bar

 

Distance of the race:

13.8 km- NIMES individual time trial

Stage 1 AUGUST 19th NIMES

Stage 2 AUGUST 20th Gruissan Grand Narbonne 201 km

Stage 3 AUGUST 21th Andorra la Vella 158 km

Stage 4 AUGUST 22nd Tarragona-Anella Mediterranean 193 km

Stage 10 AUGUST 29th ELPOZO ALIMENTACION 171 km

Stage 11 AUGUST 30th OBESRVATORIO DE CALAR ALTO 188 km

Stage 12 AUGUST 31th Los Dolmenes 161 km

 

Tour description:

The race will be the 72nd edition of the “Vuelta España” and will be the final grand tour of the 2017 cycling season.

The tour will take off from the Nimes, France and we will also ride through Andorra to finish in Spain-Madrid

In case you require hotel accommodation please send an email, we can offer hotels from our travel partner.

ACCESSORY EQUIPMENT

Abdujaparov.com accessory and equipment is an independent brand online shop. this project is an online business and will officially open next year. Djamolidin Abdujaparov is an expert and will be one of the leading Bike sports retailers with his own brand at Abdujaparov.com

 

F.A.Q.

  • TRAVEL INSURANCE

    We are partner of Europeaske rejseforsikring, GODAN, AXA travel insurance, so we can recommend you this option to get a travel insurance quote, giving you the possibility to cover more than 70 sport activities.

  • GOOD ADVICE

    1. Always wear your bike helmet.
    2. Work with others. When crashes, accidents or something else occurs, it's always nice to have two people to solve the problem.
    3. Always carry your mobile phone in the back pocket. This will ensure that you can get help if something goes wrong.
    4. Bike hose, or foam that patches the hole from the inside.
    5. Bicycle pump.
    6. Mount tires that reduce the risk of punctures.
    7. Bike key set if something comes loose or if, for example, a seat height must be adjusted.
    8. Check rubber on brake pads and adjust before driving. Adjust tire pressure according to weather conditions and the terrain you are going to train.
    9. Ask if you know that you have experience in this area.

  • BIKE TRAINING PROGRAM

    Strength training and other exercises on the bike require you to roughly control how many revolutions per minute (OPM) you cycle with. If you do not already have a cadence meter, you can practice counting on your normal workouts so that you naturally have a sense of what cadence you are driving without counting.

  • Heating:

    At least 15min in Z2 + preferably approx. 2-3min in Z4-Z5 80-90 OPM, that will make your body ready to receive even tougher training.

  • Strength Training Exercise 1:

    Tighten the round thread and tighten your leg muscles, both lay and overlap while doing the exercise.
    Travel 5 cm above the saddle and keep your hips completely still during the whole exercise.
    4x20sec with 60 OPM on a slightly rising hill, break 2-3 min (roll back down the hill).

  • Strength Training Exercise 2:

    Tighten the round thread and tighten your leg muscles, both lay and overlap while doing the exercise. Sit in the saddle and slowly roll on a flat road in very high gear. 6x10-15 sec from about 40 to max 80 OPM on flat roads, break 1 min in light gear (change only from large to small blade).

  • Strength Training Exercise 3:

    Tighten the round thread and tighten your leg muscles, both lay and overlap while doing the exercise. Sit in the saddle and roll slowly on a very high gear. In a power performance, you must now get the bike up and running. Change to higher gear when / if you get up some speed.
    In this exercise, you may want to use the entire body, including upper body and arms! 4x30-40sec from about 60-70 OPM on slight pitch, pause 2-3min (roll back down the ground).

    Roll off:

    • As always, it is good to roll in a low gear.
    • First 10min in low gear with 80-90 OPM
    • 1x5min also in low gear with cadence +100 OPM

  • CATERING

    We are collaborating with master chefs and Michelin stars chef from Spain and Italy. They are experts in preparing healthy dishes and providing quality catering.
    CATERING

CONTACT

abdoujaparov.info@gmail.com

+39 3470752877

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