Sprint training program

gcpunks said:

Hi people, I'm in need of some help with setting up a sprint training program for a 19 y.o. guy who wants to get into 500m sprints. He is fit, but his history is not in cycling, can anyone give me some ideas of purely sprint-based training (ie. not resisitive)? How long does it normally take a beginner to do a 500m sprint?

There will be lots of other insights to your answer so this is just my answer in brief. At 19 you are not going to be doing the 500. You have graduated to the kilo. The results from Jr. Nats in TTown for the 15-16 yr olds was 35-38 secs. The top 17-18 kilo riders did 1:09 at Nats. If you hit 1:20 you are doing well................. Do starts in your race gear once or twice a week as well as lots of sprints with full recovery between efforts. Mix in some Vo2 max training and also some gym work might not hurt either......................... A coach would give you routine based on you expeience level and current capabilities................................................ Fixed Gear Fever might be a forum you might want to check out too. Good luck