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.
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.
Sam Armour said:Fergie, in your schedule (a large chunk of which I'm using, and have picked up a load of speed over the last 6 weeks - thanks!), you talk about reps of 6s max speed - is this a high cadence exercise with a moderate/low gear to develop leg speed, or should I be using a 'track' sized gear (eg 88 inches) to develop power?
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.
Also, I don't have access to equipment/people (or money!) to test my VO2 max - is there any way I can use training levels based on heartrate or similar?
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.
And does the 12 sets of 15s on, 15s off max VO2 actually mean a 6 minute training session (or am I being incredibly dumb)?
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.