sprint training

cyclist45

1) what does sprint training actually do?
2)does sprint training increase pushing power?
3)what is the recommended sprint timing that i need to go in order i can gain pushing power?

Billsworld

Since ther are no other responses...........I am not an expert, but I am only interested in sprinting and dont care how it will help other areas of cycling training. My .02 is that "pushing power" as you call it will be helped by doing big gear sprints , hill sprints and starts from 0 mph.I race track only, and will do efforts from10 secs to 45 secs depending what I am working on. For me they are usually , but not always done with complete recovery between efforts(again depending what I am working on). They develop neuromusclar power that is specific to the bike. Some weight training might help as well. The problem is that it might only help you when you sprint, and do very little for your distance riding unless you are doing them as intervals with short rest periods between efforts . If you poke around the Peaks Cycling website, you will find a better explanation of this. They are called L6 and L7 and describe how high intensity work might be used in a training cycle.

Alex Simmons

Done properly, it improves your sprinting prowess.

By sprinting, we generally mean the ability to go fast enough at the conclusion of a race to reach the finish line before anyone else does (the exceptions are track sprint time trials such as the 200 metre flying TT where it is simply the ability to cover the distance in the least amount of time).

Sprinting typically involves a short duration maximal effort of up to, say, 30 seconds, often less. ( Of course this is not the only way to win a race but it is pretty common).

In simple terms:
Power = torque (force applied to the cranks) x Cadence (rate at which you turn the cranks)*.

To generate maximal sprint power, you need to apply both high forces to the cranks and usually do so at rapid cadences.

Sprint training works to improve a rider's ability to generate both the forces required and to do so at high legs speeds (>135 rpm say).

Even an effort up to 30 seconds in duration has a number of physiological components, including your neural and energy systems which enable such efforts to happen at all. So sprint training should work to improve these various physiological components.

But sprinting also involves elements other than being the most powerful rider over short durations. Bunch positioning & finishing skills (e.g. knowing when to start your sprint) are very important and should be practiced as much as your actual physical capability to generate high power for short durations. Track sprinting is a specialised environment which involves its own set of skills and techniques.

Also, optimal positioning on the bike to generate maximal power is another consideration. I still can't believe how many riders I see sprint while holding the brake hoods and not down in the drops. Being able to get out of the saddle for a rapid acceleration and return to the saddle while still generating high power needs practice.

Plenty of very powerful riders lose races to weaker, more skillful, smarter and/or more experienced riders.

* - yes I know this is not the precise definition but close enough in this context
Depends on what you mean by "pushing power"?

If you mean the ability to sustain high power outputs for short durations (up to say 30 seconds) then yes.

If you mean improving your power output for longer durations, say >20 minutes, then probably not.

For durations in between, it depends on the nature of the event.
Depends on answer to #2

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