spinner32 said:... Assuming the necessary base for higher intensity intervals and sprint workouts are in place.
I have a decent sprint, but would like to improve it, and could use a few pointers on technique and specific training strategies.
Right now, I'm the type who can read the sprint in the final moments of a race, but only do well if I start the sprint, and it doesn't last very long. I'd like to increase the time I can sprint for so I can respond to earlier attacks and last a bit longer.
If I were to break down a sprint, it would be as follows:
1) positioning in the pack, finding the right wheel, and timing -- no advice from me there, and I wouldn't expect you to improve it much through solo training (only exception would be timing, which I think can be improved by picking a finish marker in the distance and practicing guessing the point to start your sprint so that you're at your max speed just before reaching the mark).
2) a hard jump to catch a wheel, create separation, or pull alongside the leaders -- this typically involves improving torque at pre-sprint cadences, which is a neuromuscular function. You don't need to do full sprints to improve this, as quick accelerations (~10 sec each) are needed to train the neurons for clean, sharp contractions. They can be done from lower speeds in the small ring, but the key is to match the cadence range that you'd typically be using when you make your jump in a race. Neuromuscular adaptations are specific to the joint angles and velocities at which they are trained.
3) top-end speed at high cadence for as long as you can hold it -- this is a lot about technique (keeping good form at high cadences) and staying power. Train these with all-out full-sprints (~ 30 sec) at sprint speed if at all possible. Where motor-pacing is impractical, look for a downhill with a flat at the bottom, and use the downhill as your leadout to build speed without wearing yourself out. End the workout when form gets sloppy from fatigue.
spinner32 said:My plan is to incorporate a high intensity sprint-specific session about one time every 6 workouts (so about 3-4 times a month). This would be 30 minutes of workout time, with 20 minute warm up and cool down:
20 min warm up
3x 20 sec sprints, mid gear, keep high cadence, no shift. 40 sec rest between reps.
2 min rest/easy spinning
3x 20 sec sprint in large gear or from a stop. 40 sec rest between.
2 min rest/easy spinning
6x 10 sec jumps at speed (from downhill start). 50 sec rest/return to top of hill.
4 min rest/easy spinning.
2 min cruise @ high L3, 10 sec sprint
2 min rest
2 min cruise @ high L3, 15 sec sprint
2 min rest
2 min cruise @ high L3, 20 sec sprint
20 min cool down
How does this look? Any suggestions are appreciated.
1) Eliminate the bolded reps, as they make no sense. Contraction velocities (ie, cadence) in training should match those in races, or you're missing the bulk of the benefit (ie, the neuro-adaptations).
2) Recoveries strike me as being too short in those early reps. The quick repeats may help some with staying power, but after the first one I don't think they'll be clean sprints with good form.
