Training Advice

so are there many girls coming to the saturday sessions? I know i am slow but I quit smoking now and have shiny new wheels for coming to play. (not that you guys intimidate me..well, only a bit)

if its 3-4 minutes long it isnt a sprint work out and wont help your sprint, rpm it wasnt the length of your sprint that let you down Sunday it was your observation to see what the other riders were about to do, then the reaction time was too long. If you had seen the move and reacted instantly you would have got on the wheel and been able to pop around when they started to tire as no one can go at there top speed for 500m.

Lee. How long would you say a flat out sprint training should be then?

When the clocks go forward I intend to do laps of regents Park in the evening. Plan to to at a nice steady pace and then do bursts of absolutely flat out every lap. How long should these bursts last for do you reckon? What sort of intervals should I be looking at between each one? Bearing in mind that it is the endurace races that I am primarily interested in, but I want to have a good sprint on me for the end

Cheers

so are there many girls coming to the saturday sessions? I know i am slow but I quit smoking now and have shiny new wheels for coming to play. (not that you guys intimidate me..well, only a bit)

Check the "Herne Hill tomorrow" thread; this is a bit of a specific training issues discussion.

But yes, there were ladies/girls/femalengers out on Saturday in the medium pace group including Stelle who was rocking.

Lee. How long would you say a flat out sprint training should be then?

When the clocks go forward I intend to do laps of regents Park in the evening. Plan to to at a nice steady pace and then do bursts of absolutely flat out every lap. How long should these bursts last for do you reckon? What sort of intervals should I be looking at between each one? Bearing in mind that it is the endurace races that I am primarily interested in, but I want to have a good sprint on me for the end

Cheers

hey mike, really you need two different sessions, one where you do short sprints between 100m and 500m long with plenty of rest for improving your sprint and the other is the kind of session you described where you do short hard (but ultimley submaximol because of the lack of recovery) efforts with a small amout of active rest.

For example I had the guys doing 500m flat out with a rolling 600m rest x 4, 20min seated rest and repeat on Saturday.

I meant 3-4 minute intervals rather than sprints (badly repeating your own advice back to you!). I do a lot of what runners call fartlek - different-paced high intensity work to put myself under stress. (Or just go out for a ride with Adam!)

Long sprints might be impossible, but if you can do them then you are called Chris Hoy and win many golds ...

YouTube - Keirin world championships 2008 : Chris Hoy

I meant 3-4 minute intervals rather than sprints (badly repeating your own advice back to you!). I do a lot of what runners call fartlek - different-paced high intensity work to put myself under stress. (Or just go out for a ride with Adam!)

Long sprints might be impossible, but if you can do them then you are called Chris Hoy and win many golds ...

YouTube - Keirin world championchip 2008 : Chris Hoy

intevals/fartlek training is great for improving recovery and training for points and scratch track races but not the best way to train if you want to improve your sprint.

I never said long sprints were impossible, I said no one can hold there top speed for 500m even the legend that is Sir Chris Hoy loses roughly 3-4kph in a 200m tt and impressive that his kilo win was he wasnt flat out the whole last 2 laps, what he does so well is go at 90/95% of max for longer than anyone else can. It does help that his max is also pretty much quicker than everyone elses too!!

Check the "Herne Hill tomorrow" thread; this is a bit of a specific training issues discussion.

But yes, there were ladies/girls/femalengers out on Saturday in the medium pace group including Stelle who was rocking.

spotted.. HIPSTA on the left!

Interestingly (to me only, obviously) having seen the physio again today, I have an abnormally small amount of red blood cells coupled with an abnormally low % of slow twitch muscle (compensated by abnormally high white blood cells and abnormally high fast twitch %).

These where some prelim findings and I will get the full set of result next week, but she said basically there is only a certain point I can push my muscular endurance too, and it will never be good :-(

Perks of joining a new gym :-)

Apologies to any physio types if I made some mistake, she explained it much better.

Physios do blood tests??

(Or just go out for a ride with Adam!)

LOL

I somehow don't think you are referring to me?? Don't think I've ever trained hard in my life...

:-)

See you tonight.

Physios do blood tests??

No, nurse takes blood, Physio gets results.

Yeah I just thought physios rubbed you, twisted you, infra-red zapped you, maybe stuck some pins in your back that kind of thing. I didn't know they needled you up. I thought that was GP territory. Or did you ask for tests to be done?

I think my blood contains unacceptably low levels of vital nutrients such as EPO and HGH.. know any good docs? :)

Dr Fuentes?

He sounds nice. Got his number?

0800 - pimpmyblood

spotted.. HIPSTA on the left!

and some nob who's riding on the tops. :track-fail: they should employ a munchkin to run out and hit their knuckles with a stick.

Yeah I just thought physios rubbed you, twisted you, infra-red zapped you, maybe stuck some pins in your back that kind of thing. I didn't know they needled you up. I thought that was GP territory. Or did you ask for tests to be done?

I think my blood contains unacceptably low levels of vital nutrients such as EPO and HGH.. know any good docs? :)

Had a medical about 2 months back through Axa PPP when I got my new health cover. Physio said. 'That's odd, have you had a blood test recently?' Asked them for copies of some of the results and they obliged.

The twitch fiber tests where much worse, never ask to find out what kind of muscle fibers you have, they stand there with a clip board whilst you workout until you cry like a small baby.

Muscle fibers? My body is 80% beer 20% fat. Muscle doesn't come into it.

For the changes in pace needed in races such as Devil and Points, what sort of interval length and intensity would people recommened ?

30secs on 1min off ? Above threshold but not all out ? Or go all out ?

It depends on where you are starting from, Ste_S. At base, any work to build up your lung capacity will do you well. By this I mean: do something to get out of breath, recover, repeat as many times as you can. Elsewhere on this forum, Lee recommends doing 3-4 minute intervals; I prefer slightly less, and work on a straight hill that takes c.2 mins to climb.

I'm very happy with the endurance base work I've done over the winter, just need the cherry on top so to speak. Need to work on sprinting and accelerating (and subsequent quick recovery) to react to changes in pace.

I have been doing ladder intervals 1min-2min-3min-4min-4min-3min-2min-1min, with the recovery the same as the previous interval and using a rolling road for sprint intervals (sprint for 30sec after building speed on a downhill). Should these be sufficient ?

Yes.

^ ignored

Yeah I just thought physios rubbed you, twisted you, infra-red zapped you, maybe stuck some pins in your back that kind of thing. :)

That's absolutely spot on Hippy, and that's all i tend to do each day.
On the odd occasion, i wrap clients in cryocuffs or ice packs - bring them to mild hypothermia and then i put my elbow into some shocking places then expect clients to pay me for it. Quality...

^ that Hoi clip is amazing.