SpeedWork

Vo2

Did a race this weekend past where I tried as much as possible to stay out of the low end gears. Amazing how you can keep your speed up without 'crunching' the gears.

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Pain is inevitable...suffering is optional

Guest

On Spinnning
"Bouncing" when spinnnig fast is often a symptom of unequal leg length or not enough saddle height- measure legs,shim shoes under cleat or raise your saddle a couple of millimeters!  If you're new to spinning keep working on it.

To smooth your stroke and make your muscles more efficient spin at maximum rpm for (obviuosly) short periods, working on increasing your "max". Many elite and national teams REQUIRE thier riders to be ABLE to hit over 300 rpm!!  At the beginning of every season, I personally make sure I can spin At LEAST 160 rpm on the road and 200 rpm on the ergometer (trainer), I can't do it for more than a few seconds but it DOES improve my form.

Ride to Spin and Grin
Pat


 

Guest

Ride in the slipstream of a scooter/motorcycle or even a big truck/lorry. It's a very good exercise for gaining speed.

Guest

Hey fellas,

Here's a couple of trackie tips to speed.  Before I go any further, Sean_L. advice is pretty good. So what he had to say is a good start.... Now as Sean suggested, small gear for most of your training is good. Next rollers, a very good device for devloping leg speed. Again Sean gave a good workout to follow to bring out the speed.... Now here's the BEST thing you can do for pure leg speed... Motorpacing... This will make you VERY FAST indeed.  Now, for the down side of it... One you need an open flat road or roads to do this. Two, you need a vehicle of the 'proper' type to it. Three, someone who knows what there doing, and not going to kill you. And last but not least, the right timing.... This means that you want to decrease your volume of training and up your intensity to peak with the Motorpacing..... So, your doing less and less mileage and more and more speed up till the last 4 to 6 weeks out.

Motorpacing is strictly for speed peaking, too much too soon, and you will destroy yourself.  But if done in the right time and place, you will be oh so fast...... I'll give you an example of it, remember back in 83' when Greg LeMond won his first World Championship.  Well, old Greg did a 200+km ride behind a motor averaging 35mph about two or three days out. So, now you know why and how Greg put about a min into the field that yr......

So, if you can get a taste of it, you'll be flyin'.......

Guest

cjfast is absolutely spot on.  I started motorpace about six months ago purely for leg speed.  Has worked for me.  ;D

BVSoos

[quote author=pat5319 link=board=19;threadid=1049;start=0#msg9248 date=1011213595]<br />On Spinnning<br />&amp;quot;Bouncing&amp;quot; when spinnnig fast is often a symptom of unequal leg length or not enough saddle height- measure legs,shim shoes under cleat or raise your saddle a couple of millimeters! *If you're new to spinning keep working on it.<br /><br />To smooth your stroke and make your muscles more efficient spin at maximum rpm for (obviuosly) short periods, working on increasing your &amp;quot;max&amp;quot;. Many elite and national teams REQUIRE thier riders to be ABLE to hit over 300 rpm!! *At the beginning of every season, I personally make sure I can spin At LEAST 160 rpm on the road and 200 rpm on the ergometer (trainer), I can't do it for more than a few seconds but it DOES improve my form.<br /><br />Ride to Spin and Grin<br />Pat<br /> *<br />[/quote]<br /><br />ALMOST unbelievable 300 rpm !!!!!!!<br />With the gear 39/20 you can theoretically achieve: 75 km/h and<br />with 52/13 (if u can move that one for 300 rpm): 153 km/h<br />Are there people who really can do 300 rpm ???<br />Thank you<br />

RacerChick

Try these intervals for speedwork:<br /><br />1) 30 sec *on* - 30 sec *off*. Do the 30 sec *on* as HARD &amp;amp; FAST as you can! Repeat this 3 times. And do 3 sets <br /><br />2) Do some pyramid intervals. 1min on - 1min off - 2min on - 2 min off - 3 min on - 3 min off - 4 min - 4 min off - 4 min on - 4 min off - 3 min on - 3 min off - 2 min on - 2 min off - 1 min on - 1 min off. Do the *on* as hard and fast as you can. After the first set, recover 10 minutes and repeat.

admin

[quote author=RacerChick76 link=board=19;threadid=1049;start=20#msg23934 date=1041554985]<br />Try these intervals for speedwork:<br /><br />1) 30 sec *on* - 30 sec *off*. Do the 30 sec *on* as HARD &amp;amp; FAST as you can! Repeat this 3 times. And do 3 sets <br /><br />2) Do some pyramid intervals. 1min on - 1min off - 2min on - 2 min off - 3 min on - 3 min off - 4 min - 4 min off - 4 min on - 4 min off - 3 min on - 3 min off - 2 min on - 2 min off - 1 min on - 1 min off. Do the *on* as hard and fast as you can. After the first set, recover 10 minutes and repeat.<br />[/quote]<br /><br />How do you go getting your heart rate back up after 4 minutes off? <br /><br />I find my HR drops to about 100bpm after 60 seconds rest, if I let the recovery period go for 4 or 5 minutes the next interval feels really hard. Whereas if I start it again after about 1 minute (100bpm or a drop of about 80bpm) I can get my HR back up with ease.<br /><br />