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12-10.-2003, 11:08 PM
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#1 |
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Registered User
Join Date: Oct 2003
Posts: 119
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sprint training
what should I do to sprint faster longer?
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12-10.-2003, 11:42 PM
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#2 |
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Registered User
Join Date: Jul 2003
Posts: 836
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Simple: sprint more.
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13-10.-2003, 01:07 PM
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#3 |
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Registered User
Join Date: Sep 2003
Posts: 45
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Re: sprint training
try and bring some structured training into your bike riding that trains your sprint.....ie Wednesday morning - sprint training.
This works well when you train with other people. try doing a set of sprint repeats on either a nominated stretch of road or along your normal route. ie you could start with your easiest gear and when you reach the next power pole - you all start to sprint to the next pole.....then have a rest, change up a gear and do the same thing.....keep this going until you have run out of gears...... you can alter this format by nominating one of your friends to lead out the sprint.....and it is up to you to try and sprint over him... years ago me and a few training buddies found a long straight stretch of road on the verge of town....we marked the edge of the road with 100metre intervals. We met there every wednesday morning and did a set training routine. We would start as a group and do different types of sprints up and down the section of road we had marked out...it certainly helped bring out the best sprint we could manage as individuals.....if the only time you get to sprint is in a race....you might find you make silly mistakes with things like gear selection and knowing how far you can kick for... |
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13-10.-2003, 04:16 PM
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#4 |
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Registered User
Join Date: Aug 2003
Location: Queensland, Australia
Posts: 68
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Re: Re: sprint training
A few tips given to me, dont yet know if they will work, as I still cant sprint very well.
1. Do some 30sec reps with extremely fast cadence. 150<rpm 2. As above do practice sprints between points, preferably with other riders. 3. Sprinting is a lot about timing. Few people can sustain a very long sprint, and even if they can its no good if someone is on your wheel. Best thing is to have a massive burst, and be able to use it off someones wheel in the last 50m!! 4 Dont use too big a gear. Wind up cadence very fast on manageable gear in sprint, then if you have shimano, click the lever with finger and hold it across ready to release it to activate gear change on the last burst for that extra bit of grunt!! 5. Find the wheel of the best rider you know in the race, and watch what he does in sprint, folllow him and hope for the best. 6. When you decide to go, dont look back or hold back. 7. If you are following a lead out, when the leader starts to fade dont wait to long, use leader's momentum to sling you out and around. If you wait till speed drops you can lose the advantage of all his work winding you up!! This appears to be advantage (so im told) if you have established a slight break!! If you dont go the chances are other riders behind with greater momenttum will swallow you up!! Nick |
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13-10.-2003, 08:36 PM
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#5 |
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Moderator
Join Date: Feb 2002
Location: UK
Posts: 1,265
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What kind of sprinting? In an endurance event (e.g. a RR) or for a sprint event (e.g. matched sprints). Both require different training.
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16-10.-2003, 02:12 AM
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#6 | |
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Registered User
Join Date: Feb 2003
Posts: 696
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Re: sprint training
Quote:
Sprint endurance training. Preferably on a home trainer. Ten seconds sprinting and fifty seconds spinning. You will find you would start with about 5 repetitions by 3 sets and build over time to 10 repetitions by 5 sets. Good training also for points and elimination racing at the track. I do these on the road also. I found two small hills joined by a flat piece of road. I used the downhill to build up speed with less effort. The flat was the sprint starting at 45kph+ and the momentum after the effort takes me up the other hill to turn around and repeat. If you were training for all out speed it would be total recovery between reps (and not so many!). 10 minutes + recovery. If you were to see Sean Eadie (and other pure sprinters) training for speed at the track you would consider him to be a lazy trainer. Nearly all his training time is occupied on the infield between reps recovering. |
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16-10.-2003, 09:29 AM
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#7 |
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Junior Member
Join Date: Oct 2003
Location: New Zealand
Posts: 17
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From the EAST GERMAN SPRINT TRAINING EXERCISES
Sprinting strength: 100 metres flying start 2 x 5 12 min recovery between rides 25 min recovery between Sets Gear 82-88 140-160 rpm 5.6-6.3 time Roll off banking start on the finish line 2 hour session 82,84,84,84,84,84,86,86,88,88, Speed Endurance Exercise 300 m flying start Warm up 20 minimum Repetitions 6 x 300 sub maximal Gear 82-86 82,82,84,84,86,86 Leg Speed 135-160 rpm Time 16-20 secs Start off banking 2 hour session Warm down 20 min Speed Strength Endurance: Exercise 500 meter flying start Repetitions 4-6 Sub maximal Time 28.5-35 sec Pedal Speed 130-145 rpm Gear 84-92 Recovery 25 min between rides Speed Exercise 200 metres behind motor Repetitions 3-5 sprints Time 10.8 sec Gear 82-92 Recovery 15-20 min Off banking to 200 meter line Acceleration Exercise 6 sec Sprints Alactate system Standing start Maximal Distance 50-60 meters Repetitions 2 x 3 or 2 x 5 Gear 92-100 Recovery 5 min between rides 20 min between Sets Time 5.6-6.4 secs Speed Endurance: Exercise 75 sec Standing Start Sub maximal Repetitions 6-8 Times Gear 96-108 Exercise 500 meters Repetitions 2 x 5 Gear 96 Recovery 15 min Ergometer Warm up 150-200 watts 20 min Repetition 6-12 Exercise 75 sec @ 600-700 watts Recovery 15-25 min Warm Down 10 min no resistance SPRINT TRAINING SESSION: Warm up 20 min (group) 82 gear 25-30 kph 200 meters flying 50-8-70% sub max 200 metres Flying 80-85% 200 meters flying 90-100% Slow rolling 600 meters between sprints Recovery 15-20 min to change gears Warm down 10 –20 min as you can see there is alot of waiting around to be a sprint cyclist but that gives more time to pose and then there is the weight room |
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