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Sprinting training help ...(8 posts)

Sprinting training help ...emils01
Mar 19, 2002 6:13 PM
Please show me the way. What training plans are there for developing sprinting skills?
re: Sprinting training help ...Fender
Mar 19, 2002 6:36 PM
I used to have the same problem with sprinting. My legs did not have the sufficient power to get me to the line, so after asking around, mainly a friend who raced in Belgium as a junior for several seasons, gave me this advice.
- First check your position. Your stem might be too short/long and thus not able to pull on the bars when you sprint.
- try doing this for 4 weeks, once a week. Start at a standstill in a 53x15 and push as hard as you can for 150 meters. In the remaining 150 meters sit and pedal as hard as you can. Idealy do about six of these, but realisticly only as many as your body will allow.
- After those 4 weeks, start at a standstill in the same gear, and go as hard as you can for 1 minute, then stand up and sprint for 30 seconds. I usually do 10, but the first week I was only able to get 5 done.
- Once you get this excercise done, increase your time in the saddle up to 1:30 minutes and sprint for another 30 seconds. you might also want to combine the first excercise I mentioned with these, just make sure you have time to recover (full day recommended)

Finally, continue doing intervals all season long, but go easy during spring training so you won't injury yourself.
re: Sprinting training help ...Fender
Mar 19, 2002 6:39 PM
forgot to mention, in the final excercise, do it after you complete the 4 weeks of 1 minute in the saddle and 30 sec. sprinting. do this all thru your hard racing season (e.g. summer)
re: Sprinting training help ...emils01
Mar 21, 2002 7:38 PM
Thanks for all the advice.
Two componentsjim hubbard
Mar 20, 2002 2:05 AM
There are two components to sprinting. The "jump" and top speed. The jump is the ability to explode and reach top speed in the shortest time possible. Max speed is exactly that the top speed that can be reached during a sprint. The two should be focused on seperately.
These are the basics every man and his dog will have a different opinion what the best format is for training each aspect.
My suggestion is you perform x number of jumps with maximum recovery in between aiming to reach top speed in the quickest time possible. To train max speed work on your maximum cadence and gearing. Downhill sprints are good for this.
Two componentsemils01
Mar 21, 2002 7:37 PM
Thanks a lot for the thoughts.
re: Sprinting training help ...brider
Mar 20, 2002 7:22 AM
Well, there's more to sprinting than just being the fastest or strongest. The person who wins often times is the one who waits for the last second to jump arouns the last rider in front of them. Having the jump is key, but getting in good position is going to get you better results than just working the strength aspect. I'd advise getting to the track and start doing the racing series there. The advantages are that you get to work the sprint tactics MANY times in a single night (a points race would have maybe 8-10 sprints, a tempo race maybe 4-5, the miss-and-out is a whole different training scheme entirely, and match sprints are just grueling). In effect, you're going to make much better progress in tactical savvy at the track than doing a bunch of crits that only have 2 or 3 sprints and you're done for the day.
re: Sprinting training help ...emils01
Mar 21, 2002 7:36 PM
Thank you.