Track Sprinting

This is very true Kyle and in reality I have never seen anyone below 6% which I can verify even in competitive bodybuilders. I don't know what my body fat is as I have never had it tested though unlikely to be sub 10% though I am leaner than many who claim to have much less.

Hydrodensitometry can be inaccurate too and although some consider it to be the gold standard it is still not as accurate as a DEXA reading which is really the only truly reliable method (assuming calibration is spot on). It is amusing when people proudly tout very low readings and after taking a DEXA scan they are very quiet.

I know Colm and he is a big sprinter - not a big fat guy but the type that you would not argue with or want to land on top of you in a pile up!

The most accurate test for BF is called Hydrodensitometry and it's most frequently used for athletes, other than that calipers if used by someone that knows what they are doing are reasonably accurate , however throwing around that number I doubt you had either test . The most elite professional bodybuilders are able to achieve the lowest bodyfat known which is around 3%, this is attainable for a very few of them and can only be maintained for a matter of hours and as is well documented can often result in death .

Well I use BMI and I'm obese.

Apparently.

The quintessential low BF example is to goggle Andreas Munzer if you are interested, but bear in mind trying to attain this level of conditioning is what killed him . Although he's definitely sub 6 % .

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.

Hey there Paul!
Been reading this thread you got here for about 4 days or so and let me tell you some typical advices.
First of all, plan a target. Set a goal and start training towards that goal.
Are you planning on going to national or local races?
What races are you going to race on? 200m? 500m? 1km? 4km? 10km? keirin? madison? indiv tt? elimination? scratch?
Second, try to do or find out what others do and try to fit that in your weekly program. Its definately has to do with age, weight, dna and numerous other facts but its worth testing everything you see or hear. Also make sure your correctly placed on your bicycle. Saddle height, saddle angle and saddle position on seat post
Third, I am not sure how these workouts work for you, you should increase cycling and reduce weights to see if you got better results.
If your body gets muscular and stiff you are unable to perform 180 cadence at rollers for 30 seconds.
Fourth, why use 48x14? Try softer gear like 48x16 or 17.
Sprints is about getting your legs rolling in maximum cadence with max speed. I suggest you warm up with a realy soft gear so your legs warmup right and then do the sprinting parts you gotta do with a bit heavier gear like 50x15 or 49x14, check the cadence and speed and when you get about 65-70km max speed for 12 days in a row, put 1t heavier chainring up front and try to reach that speed again.

Fifth, I suppose your eating protein shakes or spinach or salmon or brown rice or anything that has to do with recovery of the muscles along with a 10 minute recovery workout.

I am writting a lot, i know but please quote me on every issue and let me know whats your sayin or work on those aspects

PS. Oh and about those bont t-one track shoes, they are really good, better than any other shoe in the market right now and if you buy them dont wear them too long, because they are only made for sprint events and your legs will have serious problems (i know from exp)

The quintessential low BF example is to goggle Andreas Munzer if you are interested, but bear in mind trying to attain this level of conditioning is what killed him . Although he's definitely sub 6 % .

this dude was on ALL TEH ROIDS...

I run on average 7/8% mainly around my middle unfortunately, hard to keep it off tho

Although he's definitely under 6'

ftfy

The most accurate test for BF is called Hydrodensitometry and it's most frequently used for athletes, other than that calipers if used by someone that knows what they are doing are reasonably accurate , however throwing around that number I doubt you had either test . The most elite professional bodybuilders are able to achieve the lowest bodyfat known which is around 3%, this is attainable for a very few of them and can only be maintained for a matter of hours and as is well documented can often result in death .

I had a caliper test done by a personal trainer who also competed in fitness/physique comps, at the time I played basketball for my school and club. I was 12.5 stone at the same height as I am now. I was told to start eating, anything I liked, at the time I thought I was eating plenty of food but obviously I must of not been!

Im definitely not exaggerating, I could see visible striations in all my muscles and theres was virtually no fat on my body to grab

Before you all get carried away, a typical (sum of 8) skinfold measurement for an ELITE male track sprint cyclist is 45-70mm

The quintessential low BF example is to goggle Andreas Munzer if you are interested, but bear in mind trying to attain this level of conditioning is what killed him . Although he's definitely sub 6 % .

According to his wikipedia page, one of the key autopsy findings was "diminutive testes".

(I'm really fat, by the way)

lies

According to his wikipedia page, one of the key autopsy findings was "diminutive testes"

It's always struck me as odd that male body builders have tiny packages, but female ones get huge ones.

It's always struck me as odd that male body builders have tiny packages, but female ones get huge ones.

excess testosterone gets converted to estrogen, which causes the shrinkage because theres a very high unnatural level, males already produce a small level.

women bodybuilders can find themselves with a large clit that resembles a penis!

breast cancer drugs are on the WADA list as they reduce estrogen, male bodybuilders have been known to use them, they are legal in everyday non sport use, actually prob not as u need a prescription.
Ryan O Reilly of HBO's Oz had male breast cancer, going very OT here

When a man introduces exogenous testosterone the natural production will cease causing the balls to shrink . This results in the crash at the end of cycles athletes experience and why you see people looking markedly different .

Exogenous test in females begins the process of masculinisation which unfortunately even when the compound is stopped is irreversible .

When a man introduces exogenous testosterone the natural production will cease causing the balls to shrink . This results in the crash at the end of cycles athletes experience and why you see people looking markedly different .

Exogenous test in females begins the process of masculinisation which unfortunately even when the compound is stopped is irreversible .

Steroids are fcked up shit...

Steroids are fcked up shit...

They are natural, and synthetic ones are very useful drugs which improve a lot of people's lives. Abusing some of them as PEDs will fuck you up.

Thanks for clarifying that for me.

Hey there Paul!
Been reading this thread you got here for about 4 days or so and let me tell you some typical advices.
First of all, plan a target. Set a goal and start training towards that goal.
Are you planning on going to national or local races?
What races are you going to race on? 200m? 500m? 1km? 4km? 10km? keirin? madison? indiv tt? elimination? scratch?
Second, try to do or find out what others do and try to fit that in your weekly program. Its definately has to do with age, weight, dna and numerous other facts but its worth testing everything you see or hear. Also make sure your correctly placed on your bicycle. Saddle height, saddle angle and saddle position on seat post
Third, I am not sure how these workouts work for you, you should increase cycling and reduce weights to see if you got better results.
If your body gets muscular and stiff you are unable to perform 180 cadence at rollers for 30 seconds.
Fourth, why use 48x14? Try softer gear like 48x16 or 17.
Sprints is about getting your legs rolling in maximum cadence with max speed. I suggest you warm up with a realy soft gear so your legs warmup right and then do the sprinting parts you gotta do with a bit heavier gear like 50x15 or 49x14, check the cadence and speed and when you get about 65-70km max speed for 12 days in a row, put 1t heavier chainring up front and try to reach that speed again.

Fifth, I suppose your eating protein shakes or spinach or salmon or brown rice or anything that has to do with recovery of the muscles along with a 10 minute recovery workout.

I am writting a lot, i know but please quote me on every issue and let me know whats your sayin or work on those aspects

PS. Oh and about those bont t-one track shoes, they are really good, better than any other shoe in the market right now and if you buy them dont wear them too long, because they are only made for sprint events and your legs will have serious problems (i know from exp)

If I may...

why would being muscular make you stiff and unable to pedal quickly?

if you do sprint training for 12 days in a row I am guessing you would be very fatigued not needing to up the gear!

Tripe that Bonts will hurt your legs unless of course you have set the shoe plates up wrong rf the shoes don't fit you properly. the base of the track shoes is identical to the road shoes half the pros are now using at the Tour.

The warm up part and the goal setting first is good advice though

gearing should be an entire thread by its self and yes 3 times a week in the gym is a bit excessive unless you are dealing with some remedial issues. Otherwise 1-2 sessions a week depending on age is enough for any sprinter.

just my 2 cents

Thanks guys, I've been getting some professional coaching which is seeing plenty of improvement, and much less time in the gym!

Need some advice.

I've bought a San Marco saddle, the Ponza Power version according to my order sheet. It arrived today but the saddle has only Ponza written on the side, the pictures show Ponza Power.

Anyone know if they are different? Or am I being a knoob.

am I being a knob.

You are if you think this is the right thread for that question.

I'm the OP, so yeah I think it is. You're looking........

I suppose it depends on whether you want your question answered. If you do, "Any questions answered" might be a better place to ask

Good point, lets see which gets answered first.

fit it to your bike and do a flying 200m, if its the ponza standard your time will be normal, the ponza power adds around 65 watts to your average over the 200m, so you should notice a difference. not sure if its UCI legal anymore..