Sprint training

[Deanj]

Right its time to start getting my ass in to gear. Looking to start some sprint training to improve my riding. Have done some searches but just wondering if anyones got any good tips? Sprint duration/recovery period and the like??

[mikesbytes]

Um, what about at your local velodrome, it should be fill of sprinters to train against.

[Deanj]

The local velodrome unfortunatly is about a 90km (maybe more) round trip. Only have the one car which the mrs uses for work so leaves me pretty stuck.

[mikesbytes]

According to my (one) book

Specific Interval Programmes

Explosive Power - High Intensity, Short Duration, Replicates responding to an attack in a road or track race; the start in a time trial; "attacking" a hill on the mountain bike.

Programme 1
intensity: Maximal uphill sprint
Duration: 5 seconds
Recovery: 3 minutes, riding lightly
Repetitions: 8 - 15
Sets: 1
Comments: You should us a gear that can be turned over easily without labouring - aim for a "snappy" start to the sprint.

Programme 2
intensity: Maximal sprint, moderate gear
Duration: 10 seconds
Recovery: 3 minutes
Repetitions: 10 - 20
Sets: 1
Comments: from a rolling start launch an "all-out" sprint for 10 seconds

[toolonglegs]

thats alot of repitions.i would be totaled after 5 full sprints at max hr!.

[mikesbytes]

This one is closer to what I have been doing, but not the same (from the same book)

Specific Interval Programmes

Muscle Power - Aimed at developing musclular strength necessary to "drive" a big gear over a hill in a time trial or mountain bike race, or up to the finish in a road race
Programme 1
intensity: On a slight incline - in the saddle, high gear, high pedal revs (75-85 per minute)
Duration: 30 seconds
Recovery: 2 minutes, riding lightly
Repetitions: 6
Sets: 2
Comments: Stay seated, sit back in the saddle, and "push" the pedals hard.

Programme 2
intensity: On a steep hill - high gear, maximum effort, low pedal revs (55-65 per minute).
Duration: 12 seconds
Recovery: 1 minute
Repetitions: 8
Sets: 1
Comments: Try to keep your upper body from moving and "assisting" the legs. Kepp still on the bike and use your leg strength to climb - a sustained acceleration rather than an explosive effort

Mikes Programme

Squats: http://www.wannabebigforums.com/showpos ... tcount=413

[Jashy]

Do you want to sprint for a specific purpose like racing, or just to improve fitness?

I do a sprint workout once a week with racing in mind, similar to the ones mike listed I sprint for 20 sec focusing on the initial acceleration and I rest for 60 sec, after 5 of those I rest up for 5 mins and repeat the whole thing over till I'm dead on my wheels (usually the 4th set).

Another workout I do occasionally is to ride out to a deserted piece of road with my brother, find a "finish line" (speed sign, light post ect), ride back up the road about 3-400m and race to the line. We'll do it about a dozen times and it's a really good way to learn tactics and really helps you get that snap in your legs.

[toolonglegs]

what book is that from?....
I am not thinking of anything specific at the moment, apart from a waratahs open at Eastern Creek in 3 weeks I am just aiming at dropping the weight.But once I get close to 90 kg's I will start getting specific...just needed to get the kms per week up to a descent amount!.

[Jashy]

http://www.wannabebigforums.com/showpos ... tcount=413

I've found that both regular squats and jump squats have really helped my power in the sprint. There are some people who say that gym work does nothing to help endurance cycling but the potential power it gives you in the legs just feels great.

[mikesbytes]

what book is that from?....
I am not thinking of anything specific at the moment, apart from a waratahs open at Eastern Creek in 3 weeks I am just aiming at dropping the weight.But once I get close to 90 kg's I will start getting specific...just needed to get the kms per week up to a descent amount!.

It's a cheapie I picked up
Cycle Racing, how to train, race and win
William Fotheringham 2004

Your welcome to have a read.

[mikesbytes]

http://www.wannabebigforums.com/showpos ... tcount=413

I've found that both regular squats and jump squats have really helped my power in the sprint. There are some people who say that gym work does nothing to help endurance cycling but the potential power it gives you in the legs just feels great.

Its a controversial topic. I have the same opinion as you have written above.
- useless for endurance cycling
- good for high power outputs, such as at the end of a crit
- essential for track riders

What isn't clear to me is what specifics of weight training best targets cycling.

BTW, what weights do you do?

[Jashy]

I have a squat rack and bench in my garage, I used to train 3 days a week but now that I'm racing I only training 2 days. I'm following the starting strength program by Mark Rippetoe http://forum.bodybuilding.com/showthread.php?t=998224. Best lifts to date are 90kg squat x5, 65kgx5 bench and 115kgx5 Deadlift, not massive by any means but I'm a skinny guy with no ambitions of being a power lifter.

[mikesbytes]

I have a squat rack and bench in my garage, I used to train 3 days a week but now that I'm racing I only training 2 days. I'm following the starting strength program by Mark Rippetoe http://forum.bodybuilding.com/showthread.php?t=998224. Best lifts to date are 90kg squat x5, 65kgx5 bench and 115kgx5 Deadlift, not massive by any means but I'm a skinny guy with no ambitions of being a power lifter.

Not bad weights. Thanks for the link.

[toolonglegs]

I have a squat rack and bench in my garage, I used to train 3 days a week but now that I'm racing I only training 2 days. I'm following the starting strength program by Mark Rippetoe http://forum.bodybuilding.com/showthread.php?t=998224. Best lifts to date are 90kg squat x5, 65kgx5 bench and 115kgx5 Deadlift, not massive by any means but I'm a skinny guy with no ambitions of being a power lifter.

Well they are obviously working for you,I have a mate who is a monster on the track and in a sprint.He is probably 20kgs over weight but boy does he put out some power.Spends a lot of time doing squats,never climbs hills and just goes round a 200m circle on his rides

[DavidH]

Programme 2
intensity: On a steep hill - high gear, maximum effort, low pedal revs (55-65 per minute).

This may be a stupid question but...

When cycling literature refers to a "high gear" I assume this means a "harder" gear?

Based on the fact that it says to use low pedal revs I assume you are meant to push a harder gear.

For some reason every time I hear "high gear" I picture the chain being on a higher (i.e. bigger) cog on the rear cassette.

[tallywhacker]

Well they are obviously working for you,I have a mate who is a monster on the track and in a sprint.He is probably 20kgs over weight but boy does he put out some power.Spends a lot of time doing squats,never climbs hills and just goes round a 200m circle on his rides

they say a track sprinter is a weight lifter who can ride
this is an interesting article from Paul Rogers the strength and conditioning coach for the Australian track team.

[europa]

Programme 2
intensity: On a steep hill - high gear, maximum effort, low pedal revs (55-65 per minute).

This may be a stupid question but...

When cycling literature refers to a "high gear" I assume this means a "harder" gear?

Based on the fact that it says to use low pedal revs I assume you are meant to push a harder gear.

For some reason every time I hear "high gear" I picture the chain being on a higher (i.e. bigger) cog on the rear cassette.

Spot on David (with your understanding) and that (your last para) is the downside of trying to explain gears to a novice by pointing at the cassette.

Richard

[mikesbytes]

Programme 2
intensity: On a steep hill - high gear, maximum effort, low pedal revs (55-65 per minute).

This may be a stupid question but...

When cycling literature refers to a "high gear" I assume this means a "harder" gear?

Based on the fact that it says to use low pedal revs I assume you are meant to push a harder gear.

For some reason every time I hear "high gear" I picture the chain being on a higher (i.e. bigger) cog on the rear cassette.

Yes, the author means harder gear by high gear.

[mikesbytes]

I have a squat rack and bench in my garage, I used to train 3 days a week but now that I'm racing I only training 2 days. I'm following the starting strength program by Mark Rippetoe http://forum.bodybuilding.com/showthread.php?t=998224. Best lifts to date are 90kg squat x5, 65kgx5 bench and 115kgx5 Deadlift, not massive by any means but I'm a skinny guy with no ambitions of being a power lifter.

There's some things in that thread that challenge some of the basis of my current training routine, so it's making interesting reading that will require further research.

[Deanj]

Superb,thanks for that. Will definatly give some of those a go over the next few weeks.

Do you want to sprint for a specific purpose like racing, or just to improve fitness?

The aim I've got over the next few months is really start improving my riding as I'm going to start racing. Had a long hard think and decided I want to have a go at x country MTB. Currently I'm doing a majority of my riding on my own. The last few weeks I've been throwing in a few sprints here and there in my long rides but want to target improving this side of my riding a bit more rather than just going out for a long pedal all the time.

[mikesbytes]

I just read a PDF describing strategy for building your sprint, using mainly weight training. For the life of me, I can't remember where it came from (was it from one of you). PM me your email address if you want a copy.

LOL, I love this one liner in it

Going slow makes you slow

[531db]

needsapush wrote

"The aim I've got over the next few months is really start improving my riding as I'm going to start racing. Had a long hard think and decided I want to have a go at x country MTB."

If you are thinking of getting into XC MTB racing, sprinting is the least of your training concerns.
Focus should by on steady aerobic and anaerobic riding, hill climbing and technical skills.

[Deanj]

If you are thinking of getting into XC MTB racing, sprinting is the least of your training concerns.
Focus should by on steady aerobic and anaerobic riding, hill climbing and technical skills.

Yeah I know its not as relevant as racing road, but a couple of weeks ago went to watch a nationals xc race. Just watching them sprint off the starts, to get position coming into tight sections, sprinting up to speed at tops of hill etc just made me decide to work a bit on this side of my riding. I can be a competative git so want to give winning a serious go. Been doing plenty of kms on the roadie in the hills where I live for the last few months so hopefully I've got a good fitness base to work and improve on. Cheers for your help guys.

[mikesbytes]

On the trainer, I did zero resistance 20 sprints with 40 second gaps tonight. You should see how fast your legs spin when there is no resistance.

[toolonglegs]

On the trainer, I did zero resistance 20 sprints with 40 second gaps tonight. You should see how fast your legs spin when there is no resistance.

what was you max rpm?....i have seen 170's under a bt of laod on my CS200.Always wonder what it would be like if it all came to bits on my trainer at those speeds?!...