Sprint Ability

HammerHead said:

I'm curious about sprinting abilities - say 30 sec power and less. Where does this come from? Is it just pure leg stregth, or is there more to it. I wouldn't think areobic fitness would have much to do with it. Or is this more a function of fast twitch/explosiveness. Would leg strength help at all if you don't have explosiveness - are those two related at all?

Neuromuscular power for one.

I read a post from the aussie sprint team strength/conditioning coach where he said that for power at high cadence normal weight training would not work, explosive movements or plyometrics were needed.

Gold Sprints!!!!!!

HammerHead said:

I'm curious about sprinting abilities - say 30 sec power and less. Where does this come from? Is it just pure leg stregth, or is there more to it. I wouldn't think areobic fitness would have much to do with it. Or is this more a function of fast twitch/explosiveness. Would leg strength help at all if you don't have explosiveness - are those two related at all?

It's a combination of force and speed (ie, power), and you're right that aerobic fitness doesn't have much to do with it because it requires way more quick energy than aerobic processes would be capable of delivering.

Maximal power is about fast-twitch fibers and neuromuscular power, so you really need dynamic, powerful resistance work to improve it. Quick sprints, jumps from a slow start, etc., with plenty (ie, minutes) of recovery in between will help with fast-twitch hypertrophy and recruitment.

frenchyge said:

It's a combination of force and speed (ie, power), and you're right that aerobic fitness doesn't have much to do with it because it requires way more quick energy than aerobic processes would be capable of delivering.

Maximal power is about fast-twitch fibers and neuromuscular power, so you really need dynamic, powerful resistance work to improve it. Quick sprints, jumps from a slow start, etc., with plenty (ie, minutes) of recovery in between will help with fast-twitch hypertrophy and recruitment.

Thanks. Any idea how trainable that is? I've been racing for about two and half years, and I think I'm learning that my abilities are much better (relatively speaking) in the 5 min and less range. I really need to stop doing long hilly road races :p and plan to shift my goals for next season. I've never worked on sprints, and am curious to know what type of improvents people have seen when focusing on that?

Thanks for any input.

HammerHead said:

I've never worked on sprints, and am curious to know what type of improvents people have seen when focusing on that?

Personally, my peak power is currently about 20% higher than the highest I was able to generate last year, but I believe most of that improvement is through technique rather than physiological training. I haven't been 'focusing' on my sprint power, just occasionally including some sprints or jumps into my regular training rides for practice.

I'd never worked on sprints either until this fall, but last season showed me that I could do a lot better in the sprint department. I'm not looking to have a killer sprint or suffer in the longer durations, but I certainly want to be able to finish out a race without losing a bunch of spots.

HammerHead said:

Thanks. Any idea how trainable that is? I've been racing for about two and half years, and I think I'm learning that my abilities are much better (relatively speaking) in the 5 min and less range. I really need to stop doing long hilly road races :p and plan to shift my goals for next season. I've never worked on sprints, and am curious to know what type of improvents people have seen when focusing on that?

Thanks for any input.

I'll let you know. I expect we are in similar situations. I've never really focused on sprint training untill a few weeks ago. Started my training focusing in on strength, cadence speed and sprint technique, areas that I'm weakest in based on my baseline power testing. Figured focus on what I am weakest in this training season first.

This past season was my first race season in 30 years, so this time last year I was more interested in gaining speed and endurance. Figured if I can't stay with the pack, even the best sprint is worthless.

I did some baseline testing the past week or so to figure out what I am better at... or should I say what I suck at the most :o . Appears very good at 5 min power, OK at 1 min and 1 hour, and not so great at 5 sec power. That is based on my age group and what power info I could find on the web.