R
Raptor
Guest
maarten wrote:
> Why do 200 rpm's??
>
> The answer is for pure speed.
>
> Training at 200rpm or plus is meant to increase sprinters top speed.
>
> How to train?
>
> You need to train it when the body is well rested: You chose a small gear ex 39*23 and spinn it as
> fast you can. Very important small gear as the important thing is leg speed for the neuro muscular
> adaptations(the power developped is of little importance)
>
> Only train it for very short intervals 6 to 10 sec and then rest (ride at low intensity at your
> normal cadence) and then do it again(repeat this several times)
>
> Timing Don't do this 2 days in a row or the day after a race/hard training you need to be fully
> recuperated. Do not do this kind of training in the 48 hours previous to a race.
I spin the pedals at ballpark speeds for 30 seconds or more at a time, and do it every other day or
so. I doubt my gear is as high as a 39-23 but I need some load on the pedals to engage the muscles.
It doesn't feel nearly as hard as a moderate hill climb, but it a nice interval workout.
I'm going to cut back on this work since I see from this discussion that there's not much value to
it, but I'll keep making sure my legs can do it.
--
--
Lynn Wallace http://www.xmission.com/~lawall "I'm not proud. We really haven't done everything we
could to protect our customers. Our products just aren't engineered for security." --Microsoft VP in
charge of Windows OS Development, Brian Valentine.
> Why do 200 rpm's??
>
> The answer is for pure speed.
>
> Training at 200rpm or plus is meant to increase sprinters top speed.
>
> How to train?
>
> You need to train it when the body is well rested: You chose a small gear ex 39*23 and spinn it as
> fast you can. Very important small gear as the important thing is leg speed for the neuro muscular
> adaptations(the power developped is of little importance)
>
> Only train it for very short intervals 6 to 10 sec and then rest (ride at low intensity at your
> normal cadence) and then do it again(repeat this several times)
>
> Timing Don't do this 2 days in a row or the day after a race/hard training you need to be fully
> recuperated. Do not do this kind of training in the 48 hours previous to a race.
I spin the pedals at ballpark speeds for 30 seconds or more at a time, and do it every other day or
so. I doubt my gear is as high as a 39-23 but I need some load on the pedals to engage the muscles.
It doesn't feel nearly as hard as a moderate hill climb, but it a nice interval workout.
I'm going to cut back on this work since I see from this discussion that there's not much value to
it, but I'll keep making sure my legs can do it.
--
--
Lynn Wallace http://www.xmission.com/~lawall "I'm not proud. We really haven't done everything we
could to protect our customers. Our products just aren't engineered for security." --Microsoft VP in
charge of Windows OS Development, Brian Valentine.
