sprints - Triathlon Week

bianchi1 · 01-26-2003, 11:06 PM

Looking for a good sprint training program. Any ideas?

MKUltra · 01-27-2003, 11:12 AM

Sprints>

Pure Sprint Workout:
Get 2-4 buddies together and find a short loop and sprint for a sign post or other landmark. Head to head sprinting usually generates the best sprints. A short 2 mile loop is best with 1 all out sprint per lap. Do 3-10 sprints; 10 should hurt alot! Heart rate and power aren't applicable for ways to measure your effort. Go by feel (or RPE Rate of Perceived Exertion), if you think you can go harder you need to-you should be sprinting like you're trying to win a race. Sprints should be 150-300m long.

Focus on your initial jump-getting up to speed fast. Then try to pedal FAST not HARD-remember faster (and circles too). Also keep a firm grip on the drops of the bars. Don't throw your bike side to side-focus all power thru your core and legs to the pedals, but you will notice that you are pulling hard on the drops and the bike will naturally move side to side a little. This is natural in an all-out sprint. Don't have a death grip though-you need to be able to react smoothly if another rider bumps you in the sprint.

There are different types of workouts you can do to improve various aspects of your sprint like high cadence drills, jumps, Stomps etc...but the above workout is a good basic all around workout. You will see good results in 2-3 workouts. Only do this once a week. It should be pretty difficult.

MKUltra

2LAP · 07-15-2003, 06:44 AM

Quote:

Originally posted by bianchi1
Looking for a good sprint training program. Any ideas?

What type of sprinting are you trying to improve? Track sprinting and sprinting at the end of a Road Race have very different chacteristics!

bianchi1 · 07-15-2003, 07:32 AM

Oh... you're right. I didn't make that clear.

I'm trying to improve my wind for (bicycle) road racing, with the idea in mind of doing a sprint triathlon in the fall of 2004.

Thanks!

2LAP · 07-16-2003, 04:24 AM

Quote:

Originally posted by bianchi1
Oh... you're right. I didn't make that clear.

I'm trying to improve my wind for (bicycle) road racing, with the idea in mind of doing a sprint triathlon in the fall of 2004.

Thanks!

Sprinting isn't that important in triathlons where drafting isn't allowed; instead work on your VO2max and Lactate Threshold.

Most sprinting in road races is anaerobic and uses the anaerobic glycolytic pathway (or 'Lactic' pathway) efforts of between 30 seconds and 1 minute are important for developing this. Long rests (perhaps more than 8 minutes) between efforts ensure that each effort is started from fresh and can be completed with the same level of quality.

There are many variations on this and you should find them on a number of websites. Manipulating the duration, intensity and recovery will have change the way your body adapts to the training; you can use this to your adavantage!!!