Kilo / Sprint Training

Billsworld said:

You can get youngsters to listen to you?? Impressive! Do you still hammer in the gym? Its getting harder every year for me. You stll race?

If it got easlier them everyone would until they got older to start training. 🙂 🙂 🙂

2006 said:

If it got easlier them everyone would until they got older to start training. 🙂 🙂 🙂

I am going to pick your brain again.When I train on my fixed, I ride the only gear I have 48x14. I do about same type of training as you do , in that I am mostly looking at top speed on flats. I usuall do this off a hill .I can barely get it up to about 150 rpm on a good day . I am stuck there.The issue isnt leg speed , as I can spin smaller gears faster . I recently got 5 sec peak over 1500(sorry for the tech stuff), but what would you suggest to get power in that rpm range .My logic would be to buy some gears slightly over and under the 14 and just kep slamming up against that range. Am I equating this to gym work too much? I havnt been able to look at a power tap curve for that type of sprint yet cuz its too cold. Sat. is supposed to be 50 ...maybe then. Merry Christmas Thank BW

Here is something that I did in 1998. I was 42 yr old then.

When I started sprinting in the spring of that year, I was using 48x15. Out on the open roads, we have no tracks, fortunately we have plenty of quiet roads near by.

I stayed on that gear till around June and I geared up to 46x14. My therory was that the paved roads were not perfectly smooth, so 46x14 would be similar to a larger gear on a nice smooth track.

I found a road with a nice hill ( maybe 25 meters down) this gave me plenty of initial start speed. ( plus I train alone)

I used that road all summer and if I had a tail wind I figured it for speed work, and if I had a head wind used it for strength work.

I very first sprint that I did that spring was top end 56 kph. 48x15

The last one that I did in September was 81 kph 46x14
( now this was behind a motor cycle, but leg RPM's over 160)

But I could do regularly sprints with no motor 74 kph consistenly.

So before you go to larger gears I would suggest that you learn to handle these sizes. Maybe once and a while throw in a 48x14 for some work.

Remember if you feel you should use 48x14 you had better be able to go low 11's or 1.06. Or the gear is simply to big. You will win more races on a smaller gear. Plus on a smaller gear if the race doesn't go your way you have a better chance to recover from your mistake.

Now before people start flaming me I realise that there are always exceptions to every therory.

E.G. If you are racing a Dude that can go low 11's and you can't, then it doesn't matter what gear you have on .

Hope that this helps Bill. 🙂

2006 said:

Here is something that I did in 1998. I was 42 yr old then.

When I started sprinting in the spring of that year, I was using 48x15. Out on the open roads, we have no tracks, fortunately we have plenty of quiet roads near by.

I stayed on that gear till around June and I geared up to 46x14. My therory was that the paved roads were not perfectly smooth, so 46x14 would be similar to a larger gear on a nice smooth track.

I found a road with a nice hill ( maybe 25 meters down) this gave me plenty of initial start speed. ( plus I train alone)

I used that road all summer and if I had a tail wind I figured it for speed work, and if I had a head wind used it for strength work.

I very first sprint that I did that spring was top end 56 kph. 48x15

The last one that I did in September was 81 kph 46x14
( now this was behind a motor cycle, but leg RPM's over 160)

But I could do regularly sprints with no motor 74 kph consistenly.

So before you go to larger gears I would suggest that you learn to handle these sizes. Maybe once and a while throw in a 48x14 for some work.

Remember if you feel you should use 48x14 you had better be able to go low 11's or 1.06. Or the gear is simply to big. You will win more races on a smaller gear. Plus on a smaller gear if the race doesn't go your way you have a better chance to recover from your mistake.

Now before people start flaming me I realise that there are always exceptions to every therory.

E.G. If you are racing a Dude that can go low 11's and you can't, then it doesn't matter what gear you have on .

Hope that this helps Bill. 🙂

Thanks, I thought that was a small gear. I looked at the pros running 50x14 and thought that was right. Stupid newbee!! I think you were way over 160....maybe 170+for the 45mph .I can get a 42x18 granny gear in tha 170s , but not a real gear. Anyhow I think a gear change sounds in order, Great post. Thanks BP

Bill, don't forget that when the Pro's use 50x14 they are doing speeds that could take them into the low 10's.

If you know what your average 200m time is, lets discuss the gear size.

You certainly have leg speed, you just have to increase the power.
( I said that like it's easy LOL)

2006

2006 said:

I stayed on that gear till around June and I geared up to 46x14. My therory was that the paved roads were not perfectly smooth, so 46x14 would be similar to a larger gear on a nice smooth track.

Bit similar to the East Germans sprinters who trained on an outdoor track in Cottbus and felt that any track after that was super fast.

Quoted post said:

I found a road with a nice hill ( maybe 25 meters down) this gave me plenty of initial start speed. ( plus I train alone)

Is this because there is no one to train with or you prefer to train alone? The German, French, British and Australian teams appear to be the most successful and have the most depth.

Quoted post said:

I used that road all summer and if I had a tail wind I figured it for speed work, and if I had a head wind used it for strength work.

Great, reminds me of how simple training can be.

Quoted post said:

So before you go to larger gears I would suggest that you learn to handle these sizes. Maybe once and a while throw in a 48x14 for some work.

Remember if you feel you should use 48x14 you had better be able to go low 11's or 1.06. Or the gear is simply to big. You will win more races on a smaller gear. Plus on a smaller gear if the race doesn't go your way you have a better chance to recover from your mistake.

Good advice. I am training a sprinter here in Christchurch who has always ridden 48-14 and never appeared to get over it. I have finally got really stuck into him and he is down to a 47-14 and is winning all the Masters events and for the first time in years looks in control of the bike. He is around the 12.0 mark so a lower gear is better for him.

Gary West the ex Aussie Sprint Coach explained that at International level everyone rode 48-14 and the women 47-14. They wouldn't alter this for fear of being exploited tactically. They would go up to a 50-14 for the qualifying round

Our top two U17 sprinters are restricted to a 46-15 and are both sitting around the 12.0 mark and are very smooth on such a small gear. It will be interesting to see if they go any faster next year with unrestricted gears.

Quoted post said:

Now before people start flaming me I realise that there are always exceptions to every therory.

One thing that is interesting is the use of low frequency cadence training. The Aussie Sprinters used to do an 8km climb in Adelaide in a 53-14 on the drops or Aero Bars (pursuiters) at around 40-50rpm in the General Prep phase and alternated this with O2 training doing 20min efforts in a 39-19 gear at 170 rpm (Sprinters) or 140rpm (Pursuiters) .

On the track we see riders doing a phase of high gear low frequency work. Have seen videos of the French doing Kilos from a seated start in a 53-12. At our track here or U17s do standing 100s and 200s on a 50-14 when they will race on a 50-16. Pursuiters do the same thing.

Charlie Walsh has developed several erg training programmes that use low pedal freq programmes that include big gear efforts from 6sec to 5 min.

If we go back really old school running coach Arthur Lydiard had his runners do a block of hill running up very steep hills just before he switched them from his 100 mile a week of fast aerobic runs to anaerobic training.

One thing I like about LF especially down at the 40-50rpm range is that you can really work on pedalling through the whole pedal stroke. By the same token high pedal freq work also tells you a lot about what you need to work on with the rider. Our National Track Coach said he prefers to see young riders do more high freq work while developing. One young rider overdid LF work and suffered chronic muscle fatigue and hasn't been on the bike since March!

Hamish Ferguson
Cycling Coach

Billsworld said:

Thanks, I thought that was a small gear. I looked at the pros running 50x14 and thought that was right. Stupid newbee!! I think you were way over 160....maybe 170+for the 45mph .I can get a 42x18 granny gear in tha 170s , but not a real gear. Anyhow I think a gear change sounds in order, Great post. Thanks BP

AFAIK they only use 50-14 for the qualifying round to go around 9.8 (WR) to 10.2.

So the question is do you start high and develop the power to push it or do you start on a low gear and and increase the gear once you are fully over it?

Hamish Ferguson
Cycling Coach

Great post Fergie,

I love the way that sprinting has advanced, and the way that they have taken very old training methods and gone to the next level with them.

I was speaking to an older Italian gentleman today. He was telling me about Antonio Maspes ( forget how many worlds that he won) in those days (early 60's) the sprinters didn't much more than sprint events. But they were fortunate because there was an abundance of events. It was after the track died off that we started doing Crit's, some of it for appearance $$, but mostly just to race.
I rode many of the big US crits that took place in May, June.

But no matter how you cut it, cycling always boils down to one thing.

"Pedal fast to go fast"

fergie said:

Bit similar to the East Germans sprinters who trained on an outdoor track in Cottbus and felt that any track after that was super fast.

Is this because there is no one to train with or you prefer to train alone? The German, French, British and Australian teams appear to be the most successful and have the most depth.

Great, reminds me of how simple training can be.

Good advice. I am training a sprinter here in Christchurch who has always ridden 48-14 and never appeared to get over it. I have finally got really stuck into him and he is down to a 47-14 and is winning all the Masters events and for the first time in years looks in control of the bike. He is around the 12.0 mark so a lower gear is better for him.

Gary West the ex Aussie Sprint Coach explained that at International level everyone rode 48-14 and the women 47-14. They wouldn't alter this for fear of being exploited tactically. They would go up to a 50-14 for the qualifying round

Our top two U17 sprinters are restricted to a 46-15 and are both sitting around the 12.0 mark and are very smooth on such a small gear. It will be interesting to see if they go any faster next year with unrestricted gears.

One thing that is interesting is the use of low frequency cadence training. The Aussie Sprinters used to do an 8km climb in Adelaide in a 53-14 on the drops or Aero Bars (pursuiters) at around 40-50rpm in the General Prep phase and alternated this with O2 training doing 20min efforts in a 39-19 gear at 170 rpm (Sprinters) or 140rpm (Pursuiters) .

On the track we see riders doing a phase of high gear low frequency work. Have seen videos of the French doing Kilos from a seated start in a 53-12. At our track here or U17s do standing 100s and 200s on a 50-14 when they will race on a 50-16. Pursuiters do the same thing.

Charlie Walsh has developed several erg training programmes that use low pedal freq programmes that include big gear efforts from 6sec to 5 min.

If we go back really old school running coach Arthur Lydiard had his runners do a block of hill running up very steep hills just before he switched them from his 100 mile a week of fast aerobic runs to anaerobic training.

One thing I like about LF especially down at the 40-50rpm range is that you can really work on pedalling through the whole pedal stroke. By the same token high pedal freq work also tells you a lot about what you need to work on with the rider. Our National Track Coach said he prefers to see young riders do more high freq work while developing. One young rider overdid LF work and suffered chronic muscle fatigue and hasn't been on the bike since March!

Hamish Ferguson
Cycling Coach

Thank you both. I had no 16 on my road bike where I have the power tap. Tried a 52x17 went 38mph @160 felt light, but ran out of leg speed . I havnt been doing any leg speed work in months. Oddly, peak power(1200) was at about same as max speed and cadence?? 15 minutes prior I had run a 100 meter 10degree uphill sprint where I put out 1567 peak. at about 120 rpm. Does that peak snap power have any inflence on the high rpm work, or are they two things that get worked independent of each other I think 2006s advice on the 46x14 was right on, and I think the 175 cranks on the road bike need to be a little shorter too????. Fergie is the ergo you are speaking of the air brake one on the BT website? Merry Christmas All.. BP

2006 said:

Great post Fergie,

I love the way that sprinting has advanced, and the way that they have taken very old training methods and gone to the next level with them.

I was speaking to an older Italian gentleman today. He was telling me about Antonio Maspes ( forget how many worlds that he won) in those days (early 60's) the sprinters didn't much more than sprint events. But they were fortunate because there was an abundance of events. It was after the track died off that we started doing Crit's, some of it for appearance $$, but mostly just to race.
I rode many of the big US crits that took place in May, June.

But no matter how you cut it, cycling always boils down to one thing.

"Pedal fast to go fast"

Crank length?? 160?

165's 🙂 🙂 .....

2006 said:

165's 🙂 🙂 .....

Ya know If i make all the changes to the fixed I wont have any power tap data...... Ill have to go back to the old fart ...I mean old fasion way of just building top end speed:eek: .....Thought you might like that one.🙂 🙂 I know that the ability to run a 4.4 40 yard dash , doent mean your an NFL running back. I do believe however that you can build a certain amount of ability that can transfer to the track prior to going to a track like you do. How fast were you in 98 , when you could push to 74kph

Billsworld said:

Ya know If i make all the changes to the fixed I wont have any power tap data...... Ill have to go back to the old fart ...I mean old fasion way of just building top end speed:eek: .....Thought you might like that one.🙂 🙂 I know that the ability to run a 4.4 40 yard dash , doent mean your an NFL running back. I do believe however that you can build a certain amount of ability that can transfer to the track prior to going to a track like you do. How fast were you in 98 , when you could push to 74kph

Yeah Charlie Walsh is one of the people behind the BT Ergs. He has always used a similar design and the Aussie riders use them around the World when riding in Pro teams to keep in touch with their track speed while road racing.

One of our local sprint coaches doesn't believe in them for the sprint riders but I think it depends on what you want out of a session. You can use the 39X26 gear setting to get really high cadence work.

I trained a sprinter one year with no track training at all. I had had enough of the politics and didn't even go to racing and just did her training in the weights room and on a windtrainer and she had great results.

In fact it appears that the NZ Track Team will do little track training at all before our Nationals starting Jan 9th. Some are doing a 4 day hilly road tour that finishes on the 4th! Pursuiters of course.

Hamish Ferguson
Cycling Coach

fergie said:

Yeah Charlie Walsh is one of the people behind the BT Ergs. He has always used a similar design and the Aussie riders use them around the World when riding in Pro teams to keep in touch with their track speed while road racing.

One of our local sprint coaches doesn't believe in them for the sprint riders but I think it depends on what you want out of a session. You can use the 39X26 gear setting to get really high cadence work.

I trained a sprinter one year with no track training at all. I had had enough of the politics and didn't even go to racing and just did her training in the weights room and on a windtrainer and she had great results.

In fact it appears that the NZ Track Team will do little track training at all before our Nationals starting Jan 9th. Some are doing a 4 day hilly road tour that finishes on the 4th! Pursuiters of course.

Hamish Ferguson
Cycling Coach

Thats what I suspected on that air brake erg. Increase in rpm results in more resistance . Isnt there a huge learning curve to learning to TT on a track that cant be worked on the road , gym or ergo. I suspect that the riders you speak of already have lots of track time?? Merry Christmas BP

You can try this on the road.

The best TT artists on the track can hug the base line better than anyone. Which of course reduces the distance covered.

On the road practice riding on the line that usually skirts near the curb. In order to do this properly you must have your eyes focused approx. 10-12 meters in front. You will find it remarkable just how well you can stay right on that little 3" strip of paint.

Sometimes if you are doing sprints on the road, and there are NO cars try doing a full out effort right down the middle, on the line, using this technique.

While on the Velodrome we always focused on the line through the turns, or even riding 1 cm below the base line. Down the straight if you waver slightly it won't cost you as much. 🙂

Hey everyone.

'fraid I'm a newbie, so apologies if my questions have missed the obvious.

Fergie, in your schedule (a large chunk of which I'm using, and have picked up a load of speed over the last 6 weeks - thanks!), you talk about reps of 6s max speed - is this a high cadence exercise with a moderate/low gear to develop leg speed, or should I be using a 'track' sized gear (eg 88 inches) to develop power?

Also, I don't have access to equipment/people (or money!) to test my VO2 max - is there any way I can use training levels based on heartrate or similar?

And does the 12 sets of 15s on, 15s off max VO2 actually mean a 6 minute training session (or am I being incredibly dumb)?

Would appreciate any help anyone can give me.
Cheers,
Sam.

fergie said:

Hello Everyone

Here is my outline of training for a sprinter. Feel free to pick it to pieces. The most important thing is not so much what training a rider does but what effect it has on them and how they communicate this to you. The best results I had with a sprinter was one that I personally trained in the gym and was on hand for most of her track work. A lot of speed work was done on a windtrainer at the gym. Much the same as the success I had with a road rider building towards the World Road Champs where I didn't observe much of his training but we was in contact up to three times a day leading up to his departure for Europe.

For sprinters I follow a multi-tier approach as opposed to the more periodised approach I use for endurance. Everything is trained year round and it is the amounts that vary depending on what phase one is in.

This means medium term aerobic, short term aerobic, anaerobic capacity, alactic capacity, power and strength (both ATP system) are all included in the programme.

Based on the goal event and the main requirements (sprint = anaerobic capacity) one looks at the levels 2 up and 2 below the main requirement and trains all 5.

For a sprinter...

+2: ATP Strength and Power
+1: Alactic Capacity
Main: Anaerobic Capacity
-1: Short Term Endurance (around maxV02)
-2: Medium Term Endurance (around anaerobic threshold)

For a roadie it would look like...

+2: Anaerobic Capacity
+1: Short Term Endurance
Main: Medium Term Endurance
+1: Long Term Endurance (around aerobic threshold)
+2: Very Long Term Endurance (below aerobic threshold)

Note I still get roadies to do very short sprints of 6-10sec or two lamp posts start in the saddle in medium gear (53X19-17) as a type of weights on wheels workout.

Training is then based on each requirement and the volumes at each level is varied depending on the priority. It generally goes from endurance through to strength and power for sprinters. The easiest way is to take the time till the goal event and divide by 5.

Note I do things differently for roadies who spend as much time as possible in the long term endurance phase before a block at MT Endurance, a block at ST endurance and a 2 week block of Anaerobic capacity before a 2 week taper to the goal event. This is because 75% of road racing is done within the aerobic and anaerobic threshold and the more power they can produce and sustain at this level the less time they spend in the energy sapping anaerobic levels. Sprinters however need to train fast all year long.

Instead of the usual 7 day microcycle I have gone for a 14 day period. All training sessions have goals of either time or max lift achieved. If you can't get close to a PB then pack up. Also you hit a PB then pack up, reward yourself for hitting new targets!

Example schedules based on a masters level rider with 20 years in the sport, a good understanding of weight training and racing at Denton Park, Christchurch, New Zealand's regular racing on a Wednesday and Sunday from late October to early March.

Medium term endurance phase...

Mon: Rest Day
Tues: 3 X 5min @ anaerobic threshold
Wed: am. Lower Body Power ie Powercleans pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 12 X 15ses on 15sec off at maxV02
Sat: 8 X 6 sec at max speed
Sun: am Lower Body Strength ie Deadlifts pm Track Racing
Mon: Rest Day
Tue: 3 X 5min @ anaerobic threshold
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 12 X 15sec on 15 sec off at max V02
Sat: 3 X 5 min @ anaerobic threshold
Sun: am Lower body Strength pm Track Racing

Short term endurance phase...

Mon: Rest Day
Tues: 12 X 15sec on 15sec off at max V02
Wed: am. Lower Body Power ie [censored] pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 12 X 15ses on 15sec off at maxV02
Sat: 8 X 6 sec at max speed
Sun: am Lower Body Strength ie Squats pm Track Racing
Mon: Rest Day
Tue: 12 X 15sec on 15sec off at max V02
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 3 X 5min @ anaerobic threshold
Sat: 12 X 15sec on 15sec off at max V02
Sun: am Lower body Strength pm Track Racing

Anaerobic Capacity Phase

Mon: Rest Day
Tues: 5X20sec (or 250m) at high speed
Wed: am. Lower Body Power ie High volume plyos pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 3 X 5min @ anaerobic threshold
Sat: 8 X 6 sec at max speed
Sun: am Lower Body Strength ie Leg press pm Track Racing
Mon: Rest Day
Tue: 5X20sec (or 250m) at high speed
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 8 X 6sec at max speed
Sat: 12 X 15sec on 15sec off at maxV02
Sun: am Lower body Strength pm Track Racing

Alactic Capacity Phase

Mon: Rest Day
Tues: 8 X 6 sec at max speed
Wed: am. Lower Body Power ie Low volume plyos pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 5X20sec (or 250m) at high speed
Sat: 8 X 6 sec at max speed
Sun: am Lower Body Strength ie Split Squats pm Track Racing
Mon: Rest Day
Tue: 8 X 6 sec at max speed
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 8 X 6sec at max speed
Sat: 12 X 15sec on 15sec off at maxV02
Sun: am Lower body Strength pm Track Racing

Now is the time to use the bike to get you up to speed (ie 65-72kph) and then between turn 3 and 4 kick round the bike to the line. Can be done on windtrainer but on track is better to replicate the effort and handling required to kick off a wheel.

ATP Phase

Mon: Rest Day
Tues: 4 X 6 sec at max speed
Wed: am. Lower Body Power ie Low volume plyos with weights pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 2X20sec (or 250m) at high speed
Sat: 4 X 6 sec at max speed
Sun: am Lower Body Strength ie One leg leg press pm Track Racing
Mon: Rest Day
Tue: 4 X 6 sec at max speed
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 4 X 6sec at max speed
Sat: 6 X 15sec on 15sec off at maxV02
Sun: am Lower body Strength pm Track Racing

This is the final lead up to goal event and is done once then in the final 14 days to the goal event changes to...

Mon: Rest Day
Tues: 2 X 6 sec at max speed
Wed: am. Lower Body Power ie Low volume plyos with weights pm Track Racing
Thur: Rest Day
Fri: am. Upper body weights pm. 20sec (or 250m) at high speed
Sat: 2 X 6 sec at max speed
Sun: am Lower Body Strength ie One leg leg press pm Track Racing
Mon: Rest Day
Tue: 2 X 6 sec at max speed
Wed: am Lower Body Power pm Track Racing
Thu: Rest Day
Fri: am. Upper body weights pm. 2 X 6sec at max speed
Sat: Goal Event
Sun: Goal Event

Very little aerobic training in the last two phases but before all anaerobic and alactic workouts one should do this to warm up...

-5-15 min at aerobic threshold
-Stretching
-1-5 min below aerobic threshold
-5 min at anaerobic threshold
-1-5 min below aerobic threshold
-1 min at max aerobic pace
-2-10 min below aerobic threshold
-30 sec flat out
-ride at below aerobic threshold to start/training

This and a decent warm down negates the need for much aerobic training in the last two phases.

With the weight training the goal is to hit a new PB and then do some supplemental exercises. Select one main exercise hit the PB and then if lower body do some hamstring, glute, lower back and abs work. For upper body try and hit a PB for a Chest and Back exercise then do some supplemental work on the biceps, triceps, rear delts/rotator cuff abs and lower back. Power days are harder to judge as you use a load between 30-70% of max or body weight. If you don't have the snap in your efforts then pack up.

Most of this programme is based on my own understanding of cycling, physiology and sprinting. It includes elements from the new Aussie programme, a little of the old Gary West programme, some Charlie Francis from T&F sprinting (less the steroids), Louie Simmons conjugate method of training (less the steroids) for Powerlifters (which draws on Russian physiologist and biomechanist Yuri Verkoshansky), Mel Siff (strength/speed training expert, sadly deceased) and Peter Coe's (father of Seb Coe) multi tier training philosophy. Not much of the old East German programme as a lot of it is 3rd-4th hand information, it's 20 years old anyway and they took ****-loads of drugs.

Cheers

Hamish Ferguson
Christchurch, New Zealand

Sam Armour said:

Hey everyone.

'fraid I'm a newbie, so apologies if my questions have missed the obvious.

Fergie, in your schedule (a large chunk of which I'm using, and have picked up a load of speed over the last 6 weeks - thanks!), you talk about reps of 6s max speed - is this a high cadence exercise with a moderate/low gear to develop leg speed, or should I be using a 'track' sized gear (eg 88 inches) to develop power?

Also, I don't have access to equipment/people (or money!) to test my VO2 max - is there any way I can use training levels based on heartrate or similar?

And does the 12 sets of 15s on, 15s off max VO2 actually mean a 6 minute training session (or am I being incredibly dumb)?

Would appreciate any help anyone can give me.
Cheers,
Sam.

Are you doing the lifting in the routine? How long have you been racing? Nothing to add, just interested in the results.

Hey Bill.

I'm coming back to racing after 5 or 6 years off! I've kept fit during this time (fair amount of cyling, running, etc), but nothing in the explosive/power range, though this is what I was naturally better at when I was last racing.

Have started specific sprint training for this season pretty late - only about 6 or 7 weeks and have been concentrating on getting speed and cadence back. I don't really have the time to do the whole of Fergie's programme (nor the regular cash to get access to a gym with a decent squat bar or leg press), and if I did manage to follow it to the letter, I'd burn myself out after a month. (Given that I'm pretty undertrained at the moment.)

In addition to the bike stuff (which I've been doing, though more towards the max power end rather than an threshold stuff), I do some overgeared starts every other week. Also, from this week, I'm going to start doing some lower body plyometrics once a week.

Hard to gauge accurately quite how much faster I'm going - I'm now able to hold long (20s) sprints much easier and with faster average speed on the turbo. Can also now get a decent sized gear (48x15, outdoor concrete) to top speed and still have something left in the tank to hold it and then kick again.

Will be doing the local track league from Monday onwards, so I'll let you know how I do....

And if anyone knows the answers to my previous questions re Fergie's programme, it would be much appreciated!!

Cheers,
Sam.

Billsworld said:

Are you doing the lifting in the routine? How long have you been racing? Nothing to add, just interested in the results.

Sam Armour said:

Hey Bill.

I'm coming back to racing after 5 or 6 years off! I've kept fit during this time (fair amount of cyling, running, etc), but nothing in the explosive/power range, though this is what I was naturally better at when I was last racing.

Have started specific sprint training for this season pretty late - only about 6 or 7 weeks and have been concentrating on getting speed and cadence back. I don't really have the time to do the whole of Fergie's programme (nor the regular cash to get access to a gym with a decent squat bar or leg press), and if I did manage to follow it to the letter, I'd burn myself out after a month. (Given that I'm pretty undertrained at the moment.)

In addition to the bike stuff (which I've been doing, though more towards the max power end rather than an threshold stuff), I do some overgeared starts every other week. Also, from this week, I'm going to start doing some lower body plyometrics once a week.

Hard to gauge accurately quite how much faster I'm going - I'm now able to hold long (20s) sprints much easier and with faster average speed on the turbo. Can also now get a decent sized gear (48x15, outdoor concrete) to top speed and still have something left in the tank to hold it and then kick again.

Will be doing the local track league from Monday onwards, so I'll let you know how I do....

And if anyone knows the answers to my previous questions re Fergie's programme, it would be much appreciated!!

Cheers,
Sam.

Sam my man,

It's great to hear that you can't keep a good man down!

Fergie's program is quite sound, and centers around the basic fundamentals of sprinting.

From what I've read here, you need to continue what you have started. You said that you have remained fit, yet still realise that in order to sprint at a decent level you require a great deal more work.

Six-seven weeks is not a long time when embarking on a solid program. Not sure how old you are, but age will be a determining factor on your progress.

If I could offer any advise, continue what you are doing. And do as much as is possible, ( commitments, work, family, etc). And don't be afraid to build up the leg speed and endurance on 82-86" gears. You will recover better and then be able to do more training.

You mentioned that you have raced before, you will know when the time is right to bump your training gears to 88" + .

2006

Sam Armour said:

Hey everyone.

'fraid I'm a newbie, so apologies if my questions have missed the obvious.

Fergie, in your schedule (a large chunk of which I'm using, and have picked up a load of speed over the last 6 weeks - thanks!), you talk about reps of 6s max speed - is this a high cadence exercise with a moderate/low gear to develop leg speed, or should I be using a 'track' sized gear (eg 88 inches) to develop power?

Also, I don't have access to equipment/people (or money!) to test my VO2 max - is there any way I can use training levels based on heartrate or similar?

And does the 12 sets of 15s on, 15s off max VO2 actually mean a 6 minute training session (or am I being incredibly dumb)?

Would appreciate any help anyone can give me.
Cheers,
Sam.

I'd skip the plyometrics in favor of other training that is much more specific for your goals. Maybe next year if you feel like you have lots of time to train you can use some things that are not so specific but maybe still helpful.

The 15/15's would be continuous for 5+ minutes. For a track sprint type rider (I am one) you will be better served to use 30/30's because these will include a harder acceleration that will help develop your ability to accelerate on the track. The 15/15's have a short rest and the accelerations can't be as hard, in part because your speed won't drop as much, and because you don't have enough recovery time to do some decent accelerations. 15/15's would be more suitable for a pursuit rider or similar.

Generally, you'd start out with about 10 minutes of total on/off time (e.g. 2 sets of 5x 30/30", 5 efforts of 30" with 4 efforts of rest between) and work up to 20 minutes or so, depending on your objectives. Allow 3-5' rest between sets depending on your fitness.

You can estimate your VO2max HR with intervals that illicit VO2max, like 4' as hard as you can do at steady pace, rest 5', repeat. I don't know why you'd really need to know your VO2max HR, just do the intervals by the effort you can sustain for the duration without slowing down much. Generally, HR isn't very useful for efforts done faster than your threshold.