Kilo / Sprint Training

ric_stern/RST

i think Steve meant: can we get a video of you pretending to ride up a 12% grade singled legged.

Walter it would be hugely impressive to have a video of this and all your other "exploits".

Ric

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closesupport

It would yes! you fancy a drive around the uk with the video camera, or even get someone else to drive and you can ride along. Could be fun, fancy a holiday i'll put you up for a week or 2 for the crack.

Anyhow, why your there. pain in the muscles above the knees and i ain't refferring to quads, the doctor has prescribed me diclofenac tablets 50mg to ease the pain. any suggestions. other than don't mash out big gears on climbs attend the gym istead and do squats, the last 3days have been hard and the pain is getting worse especially after todays ride with the wind.

ed073

Where did I mention slow riding?

Fixey

Your post wasnt a reply to a specific post so I assumed you where answering directly to the original question which was "Why would he do long slow rides as part of his training.".......your response started.... "endurance rides are not a priority for sprint event training. Maybe get out on the road once or twice a week to break up the monotony of track/gym." thus I assumed you where equating long slow miles with endurance....was I mistaken?

Meek One

Out of curiosity, what gears were you running the intervals in? Thx.

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"Some people train to look pretty. I just train so I can be the strongest man there is. And then again, I'm already pretty." -Magnus Samuelsson

Billsworld

I am a newbee in Mass. What track do you use in CT? Also I am 44yrs old. I used to ride 20 yrs ago. I have been power lifting most of that time. I can still lift decent, but love the bike again. I just bought a Bianchi pista 48x14 I got it up to 38.5 on a flat after a small down hill. I also have mustered a 22 mph ave. on an 8.5 mile ride(road bike) . Almost killed me. Quastion is; I like crits, and just did my first, but seem more suited for sprinting. There are no tracks around, and I refuse to give up lifting. looking for some direction thanks BP

velomanct

I am in the same boat as you, I want to race track but none around here. Kissena in NYC is the closest at 90min, but I can't get there during the week. There is a track in NH that they have some races on. I can't find the link, try a search.

I haven't even raced on the track yet, but have been trying to learn about it. I am planning on going to trexlertown (www.lvvelo.org) on the 24th for a race, I will be doing the kilo.

check our www.fixedgearfever.com they have lots lots of good info on track. One of the Australian track sprint coaches posted a very good summary on how they train. It's in the track racing forum under my(chainsnapper) thread 'weights before sprints'.
You will spend hours on those forums learning tons.

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The faster you go, the fewer passing cars

velomanct

53x12, from about 5mph sprint for 30seconds.

I also have done the same intervals, just with small gears, like 39x19.

Both hurt incredibly. Any training for the kilo hurts incredibly. It REALLY helps to have good motivation, either from racing or a training partner. I am always training by myself, it sucks.

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The faster you go, the fewer passing cars

Billsworld

The track in N.H. is an auto race track I will get you the link. I spoke with the leader of it yesterday, and sounds like they have a good time. He grew up at TTown. Try the USCF website, and search bike clubs in NH. It is called LEAD. I think they have alot of kids programs too. I had the bright idea that the kilo would be right for me too. I figure that hey Im 44,not quit as strong as a few years back, but I can spin kind of fast. Then I tried to ride an all out kilo. I got about 3 maybe 400 meters. Who the heck would do that for fun. Thanks again. I will check out that site BP

velomanct

i'm not too sure about being a kilo guy. you have to be partially insane to put yourself through such torture. it's not an olympic event anymore so on the UCI scene it will probally dissapear.

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"friendship, family, religion. These are the three demons you must slay if you wish to succeed in business!" -Mr. Burns
The faster you go, the fewer passing cars

Billsworld

The training methods all you guys are talking about is right up my alley. Squats, cleans, speed, mmmmm I can still squat 315x10 (belt only)after my leg press routine. I have to do it that way because it keeps my squat lbs down, which prevents injuries. I can only train legs every 10 days to 2 wks if I am riding at all. I am trying to figure out which direction to go in. Traveling to tracks on weekends doesnt sound like fun, and the crits are fun, but i am not in love with all those miles. . If you have any thoughts on criterium racing ,occasional track racing and weight training combo (and not being skinny and sucking at all three), I am listening

velomanct

crits are quite a bit more aerobic than the sprint events on the track, a lot more aerobic. crits are basically endurance events that require a good sprint. simular to points races on the track. if you want to be a good crit racer you have to put in a fair amount of miles. weights will not do much good for crit racing at all, just mostly hurt you (too sore to train).
I would say, do what you can. You can be competitive in crits without doing long miles, you just need lots of intervals and such. Go to the track when possible, lift whenever you want, and just have fun.

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"friendship, family, religion. These are the three demons you must slay if you wish to succeed in business!" -Mr. Burns
The faster you go, the fewer passing cars

fergie

Hello Everyone

Here is my outline of training for a sprinter. Feel free to pick it to pieces. The most important thing is not so much what training a rider does but what effect it has on them and how they communicate this to you. The best results I had with a sprinter was one that I personally trained in the gym and was on hand for most of her track work. A lot of speed work was done on a windtrainer at the gym. Much the same as the success I had with a road rider building towards the World Road Champs where I didn't observe much of his training but we was in contact up to three times a day leading up to his departure for Europe.

For sprinters I follow a multi-tier approach as opposed to the more periodised approach I use for endurance. Everything is trained year round and it is the amounts that vary depending on what phase one is in.

This means medium term aerobic, short term aerobic, anaerobic capacity, alactic capacity, power and strength (both ATP system) are all included in the programme.

Based on the goal event and the main requirements (sprint = anaerobic capacity) one looks at the levels 2 up and 2 below the main requirement and trains all 5.

For a sprinter...

+2: ATP Strength and Power
+1: Alactic Capacity
Main: Anaerobic Capacity
-1: Short Term Endurance (around maxV02)
-2: Medium Term Endurance (around anaerobic threshold)

For a roadie it would look like...

+2: Anaerobic Capacity
+1: Short Term Endurance
Main: Medium Term Endurance
+1: Long Term Endurance (around aerobic threshold)
+2: Very Long Term Endurance (below aerobic threshold)

Note I still get roadies to do very short sprints of 6-10sec or two lamp posts start in the saddle in medium gear (53X19-17) as a type of weights on wheels workout.

Training is then based on each requirement and the volumes at each level is varied depending on the priority. It generally goes from endurance through to strength and power for sprinters. The easiest way is to take the time till the goal event and divide by 5.

Note I do things differently for roadies who spend as much time as possible in the long term endurance phase before a block at MT Endurance, a block at ST endurance and a 2 week block of Anaerobic capacity before a 2 week taper to the goal event. This is because 75% of road racing is done within the aerobic and anaerobic threshold and the more power they can produce and sustain at this level the less time they spend in the energy sapping anaerobic levels. Sprinters however need to train fast all year long.

Instead of the usual 7 day microcycle I have gone for a 14 day period. All training sessions have goals of either time or max lift achieved. If you can't get close to a PB then pack up. Also you hit a PB then pack up, reward yourself for hitting new targets!

Example schedules based on a masters level rider with 20 years in the sport, a good understanding of weight training and racing at Denton Park, Christchurch, New Zealand's regular racing on a Wednesday and Sunday from late October to early March.

Medium term endurance phase...

Mon: Rest Day
Tues: 3 X 5min @ anaerobic threshold
Wed: am. Lower Body Power ie Powercleans pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 12 X 15ses on 15sec off at maxV02
Sat: 8 X 6 sec at max speed
Sun: am Lower Body Strength ie Deadlifts pm Track Racing
Mon: Rest Day
Tue: 3 X 5min @ anaerobic threshold
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 12 X 15sec on 15 sec off at max V02
Sat: 3 X 5 min @ anaerobic threshold
Sun: am Lower body Strength pm Track Racing

Short term endurance phase...

Mon: Rest Day
Tues: 12 X 15sec on 15sec off at max V02
Wed: am. Lower Body Power ie Snatch pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 12 X 15ses on 15sec off at maxV02
Sat: 8 X 6 sec at max speed
Sun: am Lower Body Strength ie Squats pm Track Racing
Mon: Rest Day
Tue: 12 X 15sec on 15sec off at max V02
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 3 X 5min @ anaerobic threshold
Sat: 12 X 15sec on 15sec off at max V02
Sun: am Lower body Strength pm Track Racing

Anaerobic Capacity Phase

Mon: Rest Day
Tues: 5X20sec (or 250m) at high speed
Wed: am. Lower Body Power ie High volume plyos pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 3 X 5min @ anaerobic threshold
Sat: 8 X 6 sec at max speed
Sun: am Lower Body Strength ie Leg press pm Track Racing
Mon: Rest Day
Tue: 5X20sec (or 250m) at high speed
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 8 X 6sec at max speed
Sat: 12 X 15sec on 15sec off at maxV02
Sun: am Lower body Strength pm Track Racing

Alactic Capacity Phase

Mon: Rest Day
Tues: 8 X 6 sec at max speed
Wed: am. Lower Body Power ie Low volume plyos pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 5X20sec (or 250m) at high speed
Sat: 8 X 6 sec at max speed
Sun: am Lower Body Strength ie Split Squats pm Track Racing
Mon: Rest Day
Tue: 8 X 6 sec at max speed
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 8 X 6sec at max speed
Sat: 12 X 15sec on 15sec off at maxV02
Sun: am Lower body Strength pm Track Racing

Now is the time to use the bike to get you up to speed (ie 65-72kph) and then between turn 3 and 4 kick round the bike to the line. Can be done on windtrainer but on track is better to replicate the effort and handling required to kick off a wheel.

ATP Phase

Mon: Rest Day
Tues: 4 X 6 sec at max speed
Wed: am. Lower Body Power ie Low volume plyos with weights pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 2X20sec (or 250m) at high speed
Sat: 4 X 6 sec at max speed
Sun: am Lower Body Strength ie One leg leg press pm Track Racing
Mon: Rest Day
Tue: 4 X 6 sec at max speed
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 4 X 6sec at max speed
Sat: 6 X 15sec on 15sec off at maxV02
Sun: am Lower body Strength pm Track Racing

This is the final lead up to goal event and is done once then in the final 14 days to the goal event changes to...

Mon: Rest Day
Tues: 2 X 6 sec at max speed
Wed: am. Lower Body Power ie Low volume plyos with weights pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 20sec (or 250m) at high speed
Sat: 2 X 6 sec at max speed
Sun: am Lower Body Strength ie One leg leg press pm Track Racing
Mon: Rest Day
Tue: 2 X 6 sec at max speed
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 2 X 6sec at max speed
Sat: Goal Event
Sun: Goal Event

Very little aerobic training in the last two phases but before all anaerobic and alactic workouts one should do this to warm up...

-5-15 min at aerobic threshold
-Stretching
-1-5 min below aerobic threshold
-5 min at anaerobic threshold
-1-5 min below aerobic threshold
-1 min at max aerobic pace
-2-10 min below aerobic threshold
-30 sec flat out
-ride at below aerobic threshold to start/training

This and a decent warm down negates the need for much aerobic training in the last two phases.

With the weight training the goal is to hit a new PB and then do some supplemental exercises. Select one main exercise hit the PB and then if lower body do some hamstring, glute, lower back and abs work. For upper body try and hit a PB for a Chest and Back exercise then do some supplemental work on the biceps, triceps, rear delts/rotator cuff abs and lower back. Power days are harder to judge as you use a load between 30-70% of max or body weight. If you don't have the snap in your efforts then pack up.

Most of this programme is based on my own understanding of cycling, physiology and sprinting. It includes elements from the new Aussie programme, a little of the old Gary West programme, some Charlie Francis from T&F sprinting (less the steroids), Louie Simmons conjugate method of training (less the steroids) for Powerlifters (which draws on Russian physiologist and biomechanist Yuri Verkoshansky), Mel Siff (strength/speed training expert, sadly deceased) and Peter Coe's (father of Seb Coe) multi tier training philosophy. Not much of the old East German programme as a lot of it is 3rd-4th hand information, it's 20 years old anyway and they took ****-loads of drugs.

Cheers

Hamish Ferguson
Christchurch, New Zealand

Meek One

What is training like in the off-season? Thanks.

__________________
-Meek
"Some people train to look pretty. I just train so I can be the strongest man there is. And then again, I'm already pretty." -Magnus Samuelsson