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Better top end speed and jump question(9 posts)

Better top end speed and jump questionPack Meat
Nov 5, 2001 8:43 AM
I thought about posting this in the race forum but I don't know if it gets enough traffic this time of year.

What do I need to do in the off season to have a higher top end speed and stronger/faster jump next season? I'm open to on the bike as well as in the gym methods. Any good track coaches out there?

Next year I would like to be more than just Pack Meat.
re: Better top end speed and jump questionJon
Nov 5, 2001 9:40 AM
I'm no track coach, but here are two workouts that were recommended to me. The first is by
a friend who's an awesome sprinter. Find a 10km loop. Every two to three km spin up until you hit
about an 85% HR then stand and sprint for all you're worth. Do about 8 to 12 sprints. The other
workout is similar. I culled it out of some research summaries. It consists of doing 12 x 30
second all out sprints, with four minute recoveries. Again, launch the sprints from a fairly high
cruising speed. This workout sounds easy,but believe me, you'll need the four minutes to recover!
Thirty seconds is a long time to maintain max. power. This workout will develop strength, power, and
VO2 max.
Yes, and downhill too.McAndrus
Nov 5, 2001 9:56 AM
For top end speed I really like downhill sprints.

First, there are no flats around here so I have to improvise. I started doing downhill sprints as Jon describes them - giving it all I've got in a low gear to max out spin, until my thighs burn. Then fully recovering before the next sprint - however long that takes.

My top-end speed has improved dramatically this year and I believe this is why. I also love the look on the faces of the drivers that go by .....
re: Better top end speed and jump questionstr8dum1
Nov 5, 2001 9:41 AM
53/12 standing starts
53/12 1/2 mile hill climbs
high weight low rep squats

3 most sure fire ways to boost jump
(also 3 best ways to blow your knees if you arent careful)
re: Better top end speed and jump questionbrider
Nov 5, 2001 10:18 AM
Some times we have to admit our limitations and race to our strengths. That doesn't mean you're never going to be a good sprinter, or that you shouldn't work it in training, but you shouldn't rely on it for race results. I NEVER had a good top end, but I could do a killer lead out, and I could climb and TT with the best (or better in a lot of cases). The workouts already listed will help you to improve your sprint. Something to be aware of in a jump is that you utilize the pedal upstroke to get a little more power on those first few strokes. Try it to see what it does for that initial acceleration. When the race season comes around next year, look for the opportunities to work your strengths, however. Also, give racing on the tracka try -- it'll give you many opportunities in a single night to try out different things to improve your sprint and finishing tactics while improving the top end speed.
Great AdvicePack Meat
Nov 5, 2001 12:12 PM
Thanks. I'm in the same boat, I can do a killer lead out and can TT and climb but my sprint has always been lagging. I've always worked on my climbing but I found that most races end in a sprint. I know I'll never be a great or even good sprinter, I'm just trying not to lose places in the sprint.
I'm going to incorporate all of these workouts into my off season training.

Thanks again.
Great Advicebrider
Nov 5, 2001 12:41 PM
A point I was going to make, but left out in my zeal to get the other information out, was that you should be looking to make TEAM results, and many times that means sacrificing individual glory. Use your strengths to help out the team. In a lot of stage races, that will mean you're going to be higher placed (because the hilly road races are first, then the TT), so then it'll be up to your team mates to block when you (and hopefully a couple others) take a flier with some appreciable distance to go, and get into TT/paceline mode to smoke the field. But in one-day races, unless there's a lot of long hills, it usually turns out that you'll be the lead-out man. But always look for opportunities, so long as it doesn't jeopardize a team mate (i.e. don't chase down a team mate).
torque and horsepowerDog
Nov 5, 2001 1:04 PM
Jump and top end are two different things.

For the jump, you need torque. Gotta produce massive pedal pressure. You need strength.

For top end, you need horsepower. Sort of different. Horsepower is doing a lot of work. I've found on my trainer with a watt gauge that I can make far more power spinning really fast. In other words, the more times your legs push down per second, the more opportunities you have to make the bike go fast, even if each stroke is not all that powerful.

So, mash and spin.

For the mash, I'd work on hills. Get out of the saddle and go hard. Weight train. Ride hard out of the saddle on a trainer.

For spin, work on holding high cadences downhill. Get on the rollers and stay smooth at 150 rpms. Not easy. Check out track sprinters (not pursuits). They'll top 200 rpms at the crank, for a reason (well, one is that they have only one gear, both to accellerate at top end). But I guarantee you that if you try flat ground, windless, no drafting, top speed trials in your 52/11 and your 52/15, the 15 will be faster.

Gotta work on threshold and VO2. Won't do any good to be a good sprinter if you are off the back before the finish.

Then, there is the art. Knowing who to follow, when to snap, how to get through traffic. That's the hard stuff.

Mash the uphills and spin the down. I can do that (nm)Pack Meat
Nov 6, 2001 7:06 AM