Methods to increase peak power

Originally Posted by Billsworld

Since everyone that is interested in sprinting is over invading the SE threads, I thought I would ask the experienced trackies and or fast crit guys or coaches if they can share any methods of increasing max power , top speed, or anything benificial to going real fast on a bicycle. This includes methods that worked in the past . Discussions about lifting are allowed .

Originally Posted by Woofer

Use a smaller gear in your road test to increase peak power.

Originally Posted by Billsworld

Looking for performance tips ...... and to get away from those skinny little roadies for a while

Originally Posted by velomanct

I am now starting a hypertrophy phase of lifting. I have read many articles on t-nation.com and come across the approach of lifting more frequently, but with slightly less total stress in each workout.
I find that if I were to do say, 5x10 of 1 leg squats, my muscles would be trashed and completely useless for about 5 days.
But if I cut it down to around 2x10,(which is still enough to induce some soreness), I can recover from that much quicker. I would use this protocol 3 times a week.

Basically, is what i am getting at, is: I think there is a point where addition stress(more sets) will not result in a greater stimulus for growth. the goal would be to do the least amount of total work that results in a hypertrophy inducing stimulus. This way, you could eventually work up to working the muscle every day, and never having that crippling soreness, all the while achieving the most hypertrophy.

Chad Waterbury of t-nation.com wrote the article on this.
http://www.t-nation.com/readTopic.do?id=673054&pageNo=0

I am going to experiment with this method because I can not do the traditional method of lifting to fatigue, it leaves me incredibly sore for days.

The reason I want to specifically build more muscle is because I know in the long term, I need to if I want to reach my peak in sprinting. I'm just too skinny right now.

Originally Posted by Woofer

I know he posted the same info here, but could not find it.

http://www.fixedgearfever.com/modul...viewtopic&t=896

Originally Posted by Billsworld

[QUOTE=velomanct]I see somebody has the sprinting addiction! haha

I'm completely focused on sprints again. For a few weeks I was doing endurance, but I can't not focus on sprinting.

I have a feeling I will be getting another powertap by summer. It gives you that extra bit of motivation to get the watts up.

Let me know how the training is going and if got any more questions. GL[/QU

Originally Posted by Billsworld

Let me know how the training is going and if got any more questions. GL[/QU

Originally Posted by Woofer

How's the peak power coming along?

I was looking at my profiles and what two years ago was my strength, my sprint, has now turned into my weakness, 5s has gone down 20% in two years and about 10-15% in just last year. Are you concerned at all with maintaining fitness in other areas or just working on the sprint? How many sprint oriented workouts a week?

Originally Posted by Billsworld

I am not sure if that directed at me or Veloman, but mine is going well. Off to Florida for a week with bike. Might hit the track in Lauderdale. Other than a freak peak its been around 1700, 5 sec 1580 ....Puts me in Peaks above average catagory. Stupid Andy . I am heavy though; 195 lbs. Looking for 10 sec power and speed now. I swim 2 times per week and sprint 3 times. 1 day sprint 1 day overspeed 1 day starts and overspeed. Starts still suck. Lift 6 days a month....only 2 leg days a month in the gym.

Originally Posted by WarrenG

I know you live in a cold place right now, but don't forget that you can't just be fast for 10 seconds and expect to win sprints. Think about doing some medium endurance ("tempo") intervals as warm ups for your sprint training, and some blocks of 15-20" sprints with only 3' recovery to help with the issues you'll face near the end of sprints. Or, enjoy the beach! A Florida tan during a New England winter...almost priceless.