ADVICE PLS Sprinting, Cadence, Weights, 1 hour fast rides

the_village_idiot

Hi guys,

Have recently got into cycling and wish to improve my fitness- mostly commuting and the enjoyable sunday trail ride.

I have other aims other than cycling (i weight train frequently, wish to be a good sprinter) but would like to cycle to provide me with a good base level of fitness- perhaps enough to cycle hard for an hour.

However- i would like to be able to sprint hard and very fast on a bike. I realise i cant be a pro in all the areas i mentioned- but think that the weights and sprinting will go well together- and although a base level of fitness for a 1 hour fast ride contradicts this a little- i belive it is still atchievable.....

I would really appreciate some advice on how to acomplish the cycle side of things- particularly how such training ties in with Cadence

I would imagine it to be something like this:

1) Sprint on bike for 30 seconds up hill
1:30 gentle flat/downhill
repeat 4x

2) Perform above 1x/week- and once same but sprinting by foot

3) fast commute (5 miles each way) 3-4x a week

4) Fast cycle 1x/week- possibly incorporating sprints?

When sprinting- should i aim for an artificially high gear to work the muscles harder?

Any advice would be excellent thanks!

Anonymous

Do you mean Track sprinting or sprinting in a road race?

the_village_idiot

good question - please explain the difference, and how you would train differently for each?

But mostly- the ability to accelerate and hold a hard pace on a road or hammer up a big hill!

Anonymous

For what? Racing?

If it's racing then there is a HUUUGE difference between sprinting on the track and road.

Road occurs after 50 miles of constant attrition, Track is just a balls out effort after a short game of cat and mouse or a 200-500metre TT...

the_village_idiot

ah- thats a tricky one- 90% track in that case

in truth, although i enjoy it, im cycling for fitness and carry over to daily life.

so- i wish to be heavily bias to the track style- balls out effort it my thing- see my other priorities- weights, running/sprinting, sprinting on bike, base level of fitness

however- am hoping my commuting will give me a base level of fitness too!

thanks m8

oldwelshman

Even track sprinters do base miles.
I suppose you better try it to see if your a sprinter or not, its the only way to find out.

the_village_idiot

im guessing i am.....simply due to the other types of training i do, any benchmarks to find out??

Alex_Simmons/RST

Get to a track and do some starts, sprints and various accelerations from different speeds and from different parts of the track. With and without other riders.

The most important training for a sprinter, is sprinting.

The gear used in sprint training (within reason) really doesn't matter all that much from a physiological development standpoint.

oldwelshman

the_village_idiot wrote:

im guessing i am.....simply due to the other types of training i do, any benchmarks to find out??

Depends on your age nd whether you tired track before and how good you want to be?
If under 30 do 200m and if more than 12.5 secs forget it

the_village_idiot

oldwelshman wrote:

the_village_idiot wrote:

im guessing i am.....simply due to the other types of training i do, any benchmarks to find out??

Depends on your age nd whether you tired track before and how good you want to be?
If under 30 do 200m and if more than 12.5 secs forget it

im 25 and currently on a cyclo cross bike

pardon my ignorance- but is that 200m from a standing start i assume? (obviously on flat!)

Anonymous

That's a flying 200m on a track...