Training drills to improve ability to match accelerations

cycleclinic

There are several things here. Last year i had severe issues with recovery so i spent the winter outting 20hrs a week riding in the cold wet and filth doing hill intervals some recovery but no rest. It worked i recover alot quicker now (volume and time have been halved). I still have a weakness with sprinting so i will be doing session of 20x 15 secs sprints with 25 sec recovery on a flat circuit for a variety of rpm's. I will do two blocks of this and build to three.

Add strength training by climbing at low rpm and that should help as well as this allows you to have the leg strength to sprint from low rpm as well.

Alex_Simmons/RST

thecycleclinic wrote:

I still have a weakness with sprinting so i will be doing session of 20x 15 secs sprints with 25 sec recovery on a flat circuit for a variety of rpm's. I will do two blocks of this and build to three.

If sprint is your weakness, I'd suggest doing 1/3rd the sprints and sets and having 10-15 minute recoveries. Just do them absolutely all out.

thecycleclinic wrote:

Add strength training by climbing at low rpm and that should help as well as this allows you to have the leg strength to sprint from low rpm as well.

low rpm hill climbs have nothing to do with strength, the forces are far too low (~ 1/10th). Put it this way, would you suggest someone do hundreds of leg pushes on an incline machine with no weights on it as a way to build strength?

napoleond

Well don Jesse!