Kilo / Sprint Training

Discussion in 'Track Racing' started by Brad Wadlow, Mar 15, 2005.

  1. fergie

    fergie Member

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    Gidday Sam

    Thanks for your comments. I think the programme is pretty ambitious. I would recommend less volume but put more intensity into efforts and allow full recovery. Theo Bos is quoted as saying a big part of his training is rest and a guy who wins the World Keirin by that much should be taken seriously. The Brits also do far less volume now and have greater recovery times.

    Can be 50m standing starts, 75m rolling starts or 100m flying coming off the motorbike or on a windtrainer with low resistance.

    On the road they can be done with short hills, sprinting over the top for power, sprinting from the bottom for acceleration and sprinting downhill for leg speed .I have riders who don't have track access who put 50m 75m 100m 150m 200m and 500m markings down on the road for doing efforts.

    Wouldn't worry about it. If your sprinting and vO2 comes into play something is wrong. Having a speedo that tells you max speed could be handy or down the track someone recording split times. In sprinting you don't aim to overload the body in the same way endurance riders do so you should always be aiming to go faster or lift more in the gym.

    Could be, although you would want to spend a while warming up for that type of effort. For training VO2 I have gone to pursuit pace efforts over 90sec to 3min rather than the on off efforts. I still think it's important to develop the aerobic system. Good thing is that pure sprinters don't have much of a aerobic system to start with and it doesn't take long :)

    Hamish Ferguson
    Cycling Coach

    ps, sorry for taking a while to reply, busy times, 3 of the 4 14-15 year old riders I started working with last year have made the NZ team and been flat out getting them up to speed for a trip to Aus.
     


  2. fergie

    fergie Member

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    Me too, did nothing for 5 years. I expect it to take me a good three years to gt back into any sort of fitness to tackle some challenging racing goals.

    On reflection I would say halve the programme, either the volume each day or take 2-3 hard sessions out per week.

    All good stuff.

    Cool, keep us up to date.

    Hamish Ferguson
    Cycling Coach
     
  3. Sam Armour

    Sam Armour New Member

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    Wow! Thanks for everyone getting back to me so quickly - all my questions answered and lots of food for thought. Glad to know I'm heading in the right direction. Right now, having got the racing bug again, I'll do the training I can (it's a good thing that my schedule forces me to do no more than 3 decent sessions a week - though then again, I've never been one for 'getting the miles in';)) and see how I'm going as the season progresses. At 27, I ain't aiming for the Olympics, but just hope to mix things up locally.

    Thanks again and ride fast.
    Sam.

     
  4. Billsworld

    Billsworld New Member

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    Its amazing at the quality of posts that you can get on this forum and FGF. Warren G, 2006...oops 6002, Fergie back to back to back.
     
  5. 6002

    6002 New Member

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    Sam,

    I didn't realise that you are still a puppy of 27yr.

    I might not have been so easy on you.

    Get work'in, you will be back ! :)

    Bill: I'am not sure who I'am some days either.

    2006 AKA 6002
     
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