Specific sprint training

warrior4life

I'm an ok sprinter, i've won a road race this year and i always beat my club mates but i do no specific training.
Has anyone got any tips or sprint specific training plans? I'm cat 3.
Any help much appreciated

love2ride

Just practice sprinting! Do 10 second efforts and 15 second efforts. Do some up hill to build power and do some on the flat or slight down hill to get leg speed.

Pokerface

Yeah - just practice sprinting more!


I do 30 second sprints x4, 3 mins recovery in between, the 15 seconds x 4 with 3 mins recovery.

Sprinting down hills is great for leg speed as mentioned. Uphill for extra resistance.


Love2ride covered it - except I do longer efforts.

love2ride

I sometimes do longer efforts, especially to help with endurance track events. You can also practice jumping which is accelerating quickly flat out in a big gear for 10 seconds or so.

incog24

Pokerface wrote:

Yeah - just practice sprinting more!


I do 30 second sprints x4, 3 mins recovery in between, the 15 seconds x 4 with 3 mins recovery.

Sprinting down hills is great for leg speed as mentioned. Uphill for extra resistance.


Love2ride covered it - except I do longer efforts.

Realistically that might be too short a rest period for proper top end stuff. Apparently the track guys take about 20mins between each effort so that you get the proper neuromuscular adaptation. I imagine the shorter rest periods mean you train high end but possibly not top end capacity?

That said, from my experience 95% of the sprint is about timing, so the more practice in the group the better.

Pokerface

incog24 wrote:

Pokerface wrote:

Yeah - just practice sprinting more!


I do 30 second sprints x4, 3 mins recovery in between, the 15 seconds x 4 with 3 mins recovery.

Sprinting down hills is great for leg speed as mentioned. Uphill for extra resistance.


Love2ride covered it - except I do longer efforts.

Realistically that might be too short a rest period for proper top end stuff. Apparently the track guys take about 20mins between each effort so that you get the proper neuromuscular adaptation. I imagine the shorter rest periods mean you train high end but possibly not top end capacity?

That said, from my experience 95% of the sprint is about timing, so the more practice in the group the better.

Yeah - but when the track guys do a sprint effort - it's several laps or up to a minute. I think....

oldwelshman

A minute sprint?
Track guys generally do 50m, 100m and 200m efforts with rest in between. None of these efforts would be over 12 seconds,if they were then your not fast enough to be a sprinter
I minute efforrt wouldbe closer to a kilo, endurance riders will do 8 lap efforts in just over two minutes or so, and sometimes maybe 4 lapsin 70 seconds or so, again with rest intervals of 20 minutes maybe riding at slower pace.
sometimes they do 3 sets of 4/6/8 lapswith same number of laps rest, they are a killer.
Cannot do too many sprint efforts as you get slower and slower and need more recovery.
Same for standing starts.
I amsure EddyS on track sectio will give ideasfor sprint training