Match Sprint training

I got my hands on this a few years ago, they were sucessful

COACHING CLINIC
BAD BLANKENBURG
EAST GERMANY 1990

At this coaching course we will give you the information available to us, together with concrete examples of methods used by top East German riders.

WHAT WILL BECOME OF GERMAN CYCLING AFTER THE REUNIFICATION OF GERMANY?

The structure used to develop juniors and children in sports schools will remain but many coaches will become unemployed throughout the clubs and associations of East Germany, A great percentage of which have studied in the Sports Academy in Liepzig. The future of the sport is a little uncertain at the moment but much of the existing structure will remain. Many of our coaches have gone overseas to take up coaching posts in other counties, but we in Germany must look forward optimistically to the future and the reunification and problems that the reorganisation will bring. We will continue to have International coaching clinics in the future to pass on the knowledge we have gained for the benefit of other cycling countries interested in the East German method of training cyclists.
I am the coach of Mikeal Hubner. Mikeal contacted me first in 1975 when he was 16 and again in 1977 when he was 18 and already he could be judged an athlete. As a junior he had a high level of performance but at this time there were two or three riders better than him. But he was always resected as a very clever rider. He also wasted his time with other things besides sport and didn¡¦t agree with his coach sometimes, normal things for a youth to do and achievement as a cyclist was not a high priority for him. During this period he became more determined (1977-79)
When his sister became a world champion as a swimmer and his father said that Mikeal would never become a would champion. Mikeal became more dedicated and reached the level of the best riders and became good friends and training partners with Lutz Heslish. Six years later in Colorado Hubner became world chmpion.

MIKEAL HUBNERS DEVELOPMENT 1977/90

TOTAL KMS SPRINT TIME SQWATS
1977 18500 junior 11.6 140kg
1980 19000 10.6 180kg
1984 15000 11.0 concrete 180kg
1988 15000 10.1 220kg
1990 16500 9.9 240/250kg
1990 Bill Huck 190kg

An important test of strength commonly used in Germany is the two legged triple jump measured together to give total distance, This is done 3-4 times per year to show any improvement in strength eg.

HUBNER 10 metres
HESLICH 9.5 metres
HUCK 8.5 metres

High aerobic mileage is the foundation for all track Sprinters in direct relationship to strength (weights) and leg speed (revolutions) together with overall development. We have covered strength testing and we must also test for speed. This should be carried out on a free running ergometer (no load).
Eg. A sprinter should be able to pedal at 190-220 rpm on the track and be capable of 260 to 270 on the erg over six seconds. It is important to keep detailed records to evaluate progress over the years.
It is important for the coach to know the specific motor ability of a rider if he is to reach a certain level of performance.
In order to achieve a 10.0-second sprint the athlete must be able to pedal on an ergometer at 260 to 270 rpm on a gear of 90 to 94. Normal speed on a track is between 160-170 because of the resistance of wind and friction that has to be overcome.
It is important to consider and compare the development of a single rider and any comparisons with other riders tests is only a matter of interest. As tests do not tell the whole story. Therefore development must be on an individual basis.

Record Progress: Research Results

If you know the past: You know what you have to do in the future, Hubner is now planning(1990) for the world champs in 1993, on his way to his goals he has to be able to handle Keirin Racing this year. So allowances must be made in his preparation, look at his past training, was it good enough for Keirin racing ? If not a suitable plan change musty be put into place to enable him to be competitive in 1991-2-3.
For sprinters heart rate and Blood pressure have no significance as all training is done at maximum heart rate.
It is relatively easy to improve a riders sprint time from 11.0 to 10.5 sec than it is to improve from 10.5 to 10.2 secs because of the external forces a sprinter has to overcome.

It is important to remember when training with someone else, Direct comparisons with other riders should not be made: As preparation and Goals could be different as the emphasis is always placed on long term development. I emphasise that this training program is very general and thus versatile and can be subjected to change as required by existing conditions at the time. Off-season exercises to keep conditions for the new season should consist of:
Swimming
Skiing
Weight training
Cycling

Weight training should be done November to February or March. With maximum loading in conjunction with cycling and then carried out all year on a maintenance basis: Expect prior to the major competition period.
Cyclists must show improvement and be able to handle racing gears not only in competition but also in training.
Through a complete testing program, progress of a riders development and form can be measured and thus guarantee the success of the training program.
Explosive strength and maximum strength must dominate the testing figures for sprinters. To develop this strength there are many programs which are now quite different than in 1977. The main thing that is shown an all these programs that maximum strength can only be developed only by maximum efficiency and explosive strength only under high loads with comparititvly fast motion.

SPRINT TRAINING EXERCISES
Sprinting strength:
100 metres flying start 2 x 5
12 min recovery between rides
25 min recovery between Sets
Gear 82-88
140-160 rpm
5.6-6.3 time
Roll off banking start on the finish line
2 hour session
82,84,84,84,84,84,86,86,88,88,

Speed Endurance
Exercise 300 m flying start
Warm up 20 minimum
Repetitions 6 x 300 sub maximal
Gear 82-86 82,82,84,84,86,86
Leg Speed 135-160 rpm
Time 16-20 secs
Start off banking
2 hour session
Warm down 20 min

Speed Strength Endurance:
Exercise 500 meter flying start
Repetitions 4-6 Sub maximal
Time 28.5-35 sec
Pedal Speed 130-145 rpm
Gear 84-92
Recovery 25 min between rides

Speed
Exercise 200 metres behind motor
Repetitions 3-5 sprints
Time 10.8 sec
Gear 82-92
Recovery 15-20 min
Off banking to 200 meter line

Acceleration
Exercise 6 sec Sprints Alactate system Standing start Maximal
Distance 50-60 meters
Repetitions 2 x 3 or 2 x 5
Gear 92-100
Recovery 5 min between rides
20 min between Sets
Time 5.6-6.4 secs

Speed Endurance:
Exercise 75 sec Standing Start Sub maximal
Repetitions 6-8 Times
Gear 96-108

Exercise 500 meters
Repetitions 2 x 5
Gear 96
Recovery 15 min

Ergometer
Warm up 150-200 watts 20 min
Repetition 6-12
Exercise 75 sec @ 600-700 watts
Recovery 15-25 min
Warm Down 10 min no resistance

SPRINT TRAINING SESSION:
Warm up 20 min (group)
82 gear
25-30 kph
200 meters flying 50-8-70% sub max
200 metres Flying 80-85%
200 meters flying 90-100%

Slow rolling 600 meters between sprints
Recovery 15-20 min to change gears
Warm down 10 ¡V20 min

STRENGTH TRAINING WEIGHTS
Maximum test for all exercises at the beginning of the program and at regular period throughout the program.
Warm up 10 min Running or cycle
Stretching 15 min
„« Squats
70 degrees bends at the knees, breath in and hold until the squat has been completed.
70% x 10
80% x 10
90% x 20
95% x 5
„« Bench Press
80% 3 x 5
90% 3 x 5
„« Reverse Bench Press: (Arm pull)
80% 3 x 5
90% 3 x 5
„« Crunchies
3 x 25
„« Hyperextensions
2 x 15

VARIATIONS
„« Leg press
1st Set Slow 90% 2 x 5
2nd Set Faster 70% 3 x 7
3rd Set Fastest 60% 3 x 15
„« Horizontal Row
1st Set Slow 80% 2 x 5
2nd Set Faster 56% 3 x 7
3rd Set Fastest 55% 3 x 15

In designing a program in a three set work out the last set should be the lighter than the second set, but only just!

STRENGTH TRAINING EXAMPLES

Strength training on the bicycle- 75 sec K2 / 1 Kilometre
1st Block of training 6-18 km week total
2nd Block of training 6-28 km week total
3rd Block of training 6-8 km week total

3rd Block 3 weeks before the national or big event.

5th Week of training of the Track
Monday Weight Training AM
6 x 75 Track Evening
Tuesday 60km Road AM
Weight training PM
Wednesday 6 x 75 secs
Thursday 8 x 75 secs
Friday Weight Training
Saturday 8 x 7 -5 secs
Sunday 80km Road

17th Week of training of the Track
Monday 3 x 5 km EB
Tuesday 6 x 500 meters (high lactate)
Wednesday 6 x 300m
Thursday 50 km Road
Friday 5 x 300m
Saturday 5 x 200m
Sunday Weight Training

Hi There.
This really is very interesting!
What happened to weeks 1-4, 6-16 and 18 onwards? Are they repetitions of what is shown here?

I won't ask how you got you hands on this information...

Love your work.

hi
I think that only a sub set of the full programme was presented, dont want to give all the secrets away.

This came from course the Germans ran, that a few coaches went to, I managed to get the info through a rider that was coached by one of the coaches that attended, The Pursuit stuff and junior development is also very interesting.
cheers
john

Hi John.
This is probably really cheecky, but what are the chances of you giving out some of the pursuit stuff?
I am sure that there a bunch of people out there that would be keen to read it. Although, nobody else has asked for it, yet.
Are you coaching?

Dino