Indoor trainer workouts for speed and power

Howdy,
Well ive taken a step towards maintaining some degree of fitness during the off season and have grabbed myself a cateye cs1000 wind trainer. What i am seeking is suggestions from you cycling gurus concerning effective indoor workouts for power and speed. Im a track sprinter so im looking to concentrate on these areas. So pump up and help me out.

Cheers,

Dave.

 

Intervals are your answer. The two basic trains for speed and power would be:

• Speed: All-out pedaling as fast as you can in a gear that you would normally use for sprinting.
• Power: Grinding big gears at a high cadence. (i.e. torture)

From here you can design your own intervals. A speed interval would look something like this:

• Warm up
• Sprint all-out as fast as you can for 15 to 20 seconds
• Spin easy for 45 to 60 seconds
• Sprint all-out as fast as you can for 15 to 20 seconds
• Spin easy for 45 to 60 seconds
• Repeat 10 to 15 times
• Cool down and stretch

You can alternate by standing for the one sprint and then sitting for the next.

A power interval would look something like this:

• Warm up
• Pedal all-out in a big gear for 2 to 3 minutes
• Spin easy for 2 to 3 minutes
• Pedal all-out in a big gear for 2 to 3 minutes
• Spin easy for 2 to 3 minutes
• Repeat 4 to 6 times
• Cool down and stretch

Once again, you can alternate by standing for the one grind and then sitting for the next.

You can also try 'up's and down's'. They work like this:

• Warm up
• Put in a big effort for 12 minutes
• Spin easy for 2 minutes
• Put in a big effort for 10 minutes
• Spin easy for 2 minutes
• Continue stepping down until you reach 2 minutes hard - 2 minutes easy
• Go back up again until you reach 12 minutes hard - 2 minutes easy
• Cool down and stretch

This one is bound to make you want to burn your bike ;D

 

As you are a track sprinter you need to focus on much shorter efforts with longer rests.

Use the above sequences but try 6 second explosive efforts with 2 1/2 minute rests and 20 second explosive efforts with 4 minute rests .

The key to these intervals are the explosive efforts required as these will simulate an actual track sprint. The long rests ensure that you begin each sprint fresh and gain the maximum benefit. Begin each effort with slow pedalling, in your race gear and burst into the effort using your whole body in track sprint fashion. After the initial explosion of effort keep accelerating the pedals until the effort is over.

You may need to use some bungees to hold the resistance unit onto the back wheel if it slips during the effort.

 

Howdy David,

As I told you in an e-mail I just sent you, what 2lap said is absolutely right. YOUR a SPRINTER, power and recovery is everything...

 

[quote author=davo link=board=19;threadid=1003;start=0#8870 date=1020475645]<br />Howdy,<br />Well ive taken a step towards maintaining some degree of fitness during the off season and have grabbed myself a cateye cs1000 wind trainer. What i am seeking is suggestions from you cycling gurus concerning effective indoor workouts for power and speed. Im a track sprinter so im looking to concentrate on these areas. So pump up and help me out.<br /><br />Cheers,<br /><br />Dave.  <br />[/quote]

 

Does anyone have any info. on how could I use my computer to (cd-Rom) etc to enhance my workout on a trainer?

 

[quote author=Kirby link=board=19;threadid=1003;start=0#21724 date=1034962257]<br />Does anyone have any info. on how could I use my computer to (cd-Rom) etc to enhance my workout on a trainer?<br />[/quote]<br /><br />New thread started on this topic...<br />http://www.cyclingforums.com/index.php?board=19;action=display;threadid=2529

 

There is a brief page which is new on cyclingnews.com which is a quick (but good) read on intervals and sprints. <br /><br />Its not aimed at track sprinters, more for Crits and the associated sprints but worth a read anyhow:<br /><br />http://www.cyclingnews.com/fitness/?id=critspalese