Track Sprinting

Unless you particularly enjoy gym work, three days of it Vs only two bike sessions could be excessive depending on your goals/phase

I do enjoy it, it's my main background. Since switching to strength training my legs recover well. I manage to sprint twice a week, one session on the ergo and once on the track bike on a local 300m hill. I also try and fit in one or two easy rides for fitness and active recovery. (Including 1 day off completely each week)

At present my phase is one, gain strength, functional strength. Once Stratford opens I'll be able to track 2-3 times a week. At present HH is 2-2.5 hours from me, so that'll be Sunday morning sessions once a week.

Some fairly useful videos here http://www.britishcycling.org.uk/track/article/tra20120112-track-Youth-Sprintfest-2012-heading-to-Manchester-Velodrome-0#.UTOez3ZCBsU.facebook

Cue cynical critique about why these are actually bollocks...

Ill have a look at them ta,
Tim Buckles good value in any situation isnt he. never boring

I do enjoy it, it's my main background. Since switching to strength training my legs recover well. I manage to sprint twice a week, one session on the ergo and once on the track bike on a local 300m hill. I also try and fit in one or two easy rides for fitness and active recovery. (Including 1 day off completely each week)

At present my phase is one, gain strength, functional strength. Once Stratford opens I'll be able to track 2-3 times a week. At present HH is 2-2.5 hours from me, so that'll be Sunday morning sessions once a week.

Better to do something you enjoy rather than not do something you don't. Most amateur sprinters do neglect the on-bike work though, you could try ditching the hill session for something involving big gear 500m Max efforts on the flat.

Cue cynical critique about why these are actually bollocks...

Why?

Better to do something you enjoy rather than not do something you don't. Most amateur sprinters do neglect the on-bike work though, you could try ditching the hill session for something involving big gear 500m Max efforts on the flat.

I'm open to trying anything, that works. I've always enjoyed squats, leg press and dead lifting which makes pushing my lower rep maximums sort of fun. I feel stronger on the bike too, but without any way of quantifying the way my legs feel I can only continue with my current plan / understanding.

Out of interest, why would you switch to longer efforts?

Some fairly useful videos here http://www.britishcycling.org.uk/track/article/tra20120112-track-Youth-Sprintfest-2012-heading-to-Manchester-Velodrome-0#.UTOez3ZCBsU.facebook

Cue cynical critique about why these are actually bollocks...

Thank you Cooky, I'll take a look tomorrow.

The good thing about sprinters who neglect the aerobic and speed endurance side of things is that they're much easier to beat.

One thing I've come to appreciate over the past 2 years is that everyone recovers at a different pace, but properly planned nutrition and adequate sleep can really help.

I'm open to trying anything, that works. I've always enjoyed squats, leg press and dead lifting which makes pushing my lower rep maximums sort of fun. I feel stronger on the bike too, but without any way of quantifying the way my legs feel I can only continue with my current plan / understanding.

Out of interest, why would you switch to longer efforts?

I suggested those just as a sprint session to put in amongst all that strength work. I don't know what you're doing on the ergotrainer, but ideally you need something where you are 'going as fast as you can on a bike'. (sprinting).

Also you appear to be in a strength phase without any standing starts in your weekly regime. May I suggest you add a session of those? At the very least, seated ones on road bike or ergo (big gear, massive resistance) will help recruit your muscles to work in a cycling specific way.

properly planned nutrition

Can't stress this enough. All my burgers are planned 4 years in advance.

One thing I've come to appreciate over the past 2 years is that everyone recovers at a different pace,

Ved, for example has to take the entire winter off riding bikes, such is the snails pace of recovery he is blessed with :D

#wentthere
#ohyeah

The good thing about sprinters who neglect the aerobic and speed endurance side of things is that they're much easier to beat.

I'll let Miles know.

trying to work out where you are geographically...what about Welwyn track?

If your velodrome access is limited (and let's face it, in the UK that's most people who aren't on a national squad) then, for a sprinter, the two most useful things you can find are a gym and a nice long straight flat bit of road.

I suggested those just as a sprint session to put in amongst all that strength work. I don't know what you're doing on the ergotrainer, but ideally you need something where you are 'going as fast as you can on a bike'. (sprinting).

Also you appear to be in a strength phase without any standing starts in your weekly regime. May I suggest you add a session of those? At the very least, seated ones on road bike or ergo (big gear, massive resistance) will help recruit your muscles to work in a cycling specific way.

I think I already do something similar, I aim for 30 second max effort sprints on the ergo. Ergo session is simply:

-10 minute WU, then a medium resistance sprint for 30 seconds.
-5 minutes easy pedaling
-Max effort from a standing start with maximum resistance
-5 minutes of easy pedaling
repeat starting on the opposite leg, 4-5 more times aiming for the 30s mark.

This is performed once a week on a Tuesday, my week when working looks like this.

Monday: Gym
Tuesday: Ergo Sprints
Wednesday: Gym
Thursday: Easy recovery ride (Ergo)
Friday: Gym
Saturday: 4-6 Track bike sprints from almost standing start (approx 150m) using 48x13 then an easy 1 hour afternoon road bike ride.
Sunday: REST

I usually try a do 20 minutes on the ergo post workout to help with DOMS.

I have a few weeks off work at the moment so I'm gyming AM and then 1 hour road ride PM.

trying to work out where you are geographically...what about Welwyn track?

I live in Chelmsford, not a cycle friendly town. I'd say similar distance from both HH and Welwyn. Although the Welwyn website search for information wasn't very fruitful.

One thing I've come to appreciate over the past 2 years is that everyone recovers at a different pace, but properly planned nutrition and adequate sleep can really help.

This, I thoroughly agree.

Monday: Gym
Tuesday: Ergo Sprints
Wednesday: Gym
Thursday: Easy recovery ride (Ergo)
Friday: Gym
Saturday: 4-6 Track bike sprints from almost standing start (approx 150m) using 48x13 then an easy 1 hour afternoon road bike ride.
Sunday: REST

Sounds horrific, but each to their own.

Sounds horrific, but each to their own.

Certainly is, I enjoy it all, especially the pain. Why else would you track sprint?

OMG according to Strava I am faster tham Hoy.*

*Disclaimer.

For sprint training on the road, what's the best way to go about it? Standing start max effort sprint for a certain distance, or for a certain time? Flying start? A mixture of everything?

I'm running a fairly light ratio (46/16) as I use my bike for getting around, is is even worth trying at that ratio, or should I slap a smaller cog on the other side to use for spring training until I get myself another frame?

I have been reading the 'upupup' website and wondered what the following gears meant on the Ergo sessions: PG-4, PG-6 and PG-8 etc ?

Link:
http://upupup.aboc.com.au/the-book/appendix-4-sample-ergo-sessions/08.3-speed-endurance-3

It's his (completely arbitrary) "power gear" suggestion:

http://upupup.aboc.com.au/the-book/appendix-4-sample-ergo-sessions/09-pg-calibration

Most of that website doesn't look too good to me, most of it seems arbitrary or very old hat. I'll have a proper look later.

Edit: Lots of misinformation on there, some OKish ergo sessions which would work, but amongst some very silly ones which won't target the components he suggests particularly well. Some of the basic theory is sound, but there's a tendency for it to get a bit out of focus.

Thanks for taking the time to look, I was only nosing through the site as my road sprints were forced inside due to snow today.