Sprint Training for next year

tuney

All

I've just started training again for next year and a goal is to improve my road sprinting. I'm a pretty good sprinter anyway but feel Im lacking in some areas.


My Jump is Good (my 5s power is >1600watts) but I would like to get this > 1700

My Drive is Poor - I cant seem to get over the 'flat spots' in my rev range. I use to beable to hit 42mph in 53.15 but now i can't get above 38/39mph in 12... this is with good conditions

My Sprint Endurance is poor... Im dying after 10-15 seconds, I'd like to get this up to 20-25.


Now I know you think it may be strange for winter to be working on sprinting, but I dont think sprint sessions do any harm as long as you have enough rest between sets etc.


Does anyone have any advice for training, e.g. Weights, Drills etc.


Thanks
Chris

Smartt/RST

Being a good road sprinter is as much (or more) about getting to the sprint as it is about the sprint itself. IOW, peak power and sprint endurance (glycolytic power) are just the very end of a long story. Your aerobic endurance, maximal steady state power/tolerance and maximal aerobic power are what get you to the line - these are the critical areas of fitness for any road cyclist, sprinters are no different. Even if you have a massive natural sprint, you won't get to use it if you don't reach the finish with the lead group with some amount of freshness left.
Also, it takes a lot less training to keep your anaerobic power high then it does to develop the aerobic abilities that will get you to the finish in the first place.
Having said that, I think it's fine to work on your sprint at this time of year. I utilize sprint work with my all of my cyclists to keep up their neurological recruitment. We don't do lead outs or suffer through the 'burn' or that sort of thing, just short, hard sprints to fire up the entire muscle.
I don't recommend weight training: it can potentially reduce your aerobic capacity and is only beneficial to your peak power production - e.g.: track cyclists.

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Smartty

Steve McGregor

I see that Michael offered some good advice. If you are a road sprinter, your numbers are already pretty good, depending on your level. You didn't post info about your threshold power, so, it may be that that is good also. Right now, you really don't need to spend too much time on that 20 sec+ time frame. If you focus on your peak power for the 10-15 sec that will continue to develop your pure sprinting ability. If you're using a power meter, you should know that speed is irrelevant. Unless you've changed equipment or sprinting position substantially that would increase drag, you don't really know if previous speeds are comparable.. power dictates speed, unless you change drag.

In road racing, everything is a compromise so, depending on where your threshold power is in relation to your sprint power, you may want to develop one or the other. Not to say you should neglect your threshold, but you may want to emphasize other things. Specifically regarding the sprint training though, I would stick with the 10-15 sec, and stretch that out closer to the season.

Steve

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velomanct

One thing I have noticed is that if I go full out during the jump, my top speed is a little lower than if I held back a tad during the first ~8 seconds. We both have the same power, not sure what your weight is, I am 82kg. My jump is better than my top end too, I have trouble hitting 40 without a tailwind.

For sprint training, all I can say is sprint. Don't get caught up doing short sprints all the time like me. (i love doing short sprints, they don't hurt!) Work on your leg speed too, sprinting in the small ring.

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tuney

Thanks for the info guys

Im going to carry on with sprint training with your comments in mind, i.e. keep it short keep!

Just for info my threshold is around 350watts when im really pinging. Im 70-74kg race weight.

ric_stern/RST

Chris,

the world class track sprinters i coach use a variety of techniques for improved sprinting including on the bike sprinting (and gasp!) weights!

assuming that your mass is accurate and that your peak power is correct, this would put you at a very high level of sprint ability -- not far off a world class track (200-m specialty) level.

Whether you wish to continue down the road or move to the track specialist area, have yo considered coaching? it would be likely very beneficial to help you increase your fitness.

cheers
ric

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tuney

Hi Ric

Im a roadie through and through I dont think i have the ability to be a full on track rider.

Don't get me wrong, I do love track and use to do a hell of a lot from the age of 13-18. I started off doing grass track which may explain the low end power!

Im going to be racing the National Crit series next year, so will hopefully get some results there... I just wanted to make sure I could cut it when it comes to sprinting against the Persil squad and Mr. Elliot etc.

Coaching wise, I've just got hold of a guy who will hopefully bring me on a lot.

Cheers Ric
Chris