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  1. #251
    illusoryly superior Ygduf's Avatar
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    Quote Originally Posted by mattm View Post
    I would start with lots of sprints. A slight uphill always helps me really keep the power down while not being spun out.

    Also try going for the sprints on Spectrum ride or something similar. That part will help you with getting comfortable in close quarters while ramping up/sprinting, and also timing/positioning. Timing and positioning are probably just as important as the actual numbers you put down, if not moreso.

    Hitting the weights would probably help too.
    Yea, thanks. I've worked on the group sprint part enough that my skill has improved. Usually getting the right wheels to be in the mix with the last 3-4-5 guys, but the raw numbers haven't seemed to move.

    That's the part I not had success figuring out on my own, so thought I would take advantage of the free coaching flying around.

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  2. #252
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by waterrockets View Post
    Yep. I usually like to sprint from the valley between two hills. Right when the climb starts to slow me, I nail it. I think that's good for building the strength. Certainly a good idea to sprint on flats and downhills too though, to make sure you know how to produce there.

    6x15" sprints, once per week should be plenty. 5' or more between them, as it takes that long before the lactate starts clearing. By the 6th one, you should start to feel a little nauseous from all the work your liver is doing to keep your blood clean. This goes away after a few minutes though.

    Also, with a goal of getting a separation, are you jumping from the front, or back a ways? Always better to have a 5mph advantage on the front guys when they first see you. Are you sure you're putting in a maximal effort for the separations? How does the first 5" look compared to your best?
    500 meter sprint followed by 1.5 km recovery. Sprints start from almost dead stop.
    4 full out sprints (don't even look at power number), 10 minutes recovery, repeat for a second set.

    The one thing that I feel has to be defined when talking about sprinting is the type of sprinter you are and the type you want to become.
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  3. #253
    Making a kilometer blurry waterrockets's Avatar
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    Quote Originally Posted by rkwaki View Post
    500 meter sprint followed by 1.5 km recovery. Sprints start from almost dead stop.
    4 full out sprints (don't even look at power number), 10 minutes recovery, repeat for a second set.

    The one thing that I feel has to be defined when talking about sprinting is the type of sprinter you are and the type you want to become.
    Yeah, those would be good too (but a bit longer than I've done). I'm not sure what your lifting methodology is, but mine was to always be changing things in 3-week blocks, swapping out exercises for the same muscle groups. I think sprints should be done the same way, where you get 4 or 5 favorite workouts, and rotate through them. I guess I do the same with threshold workouts too, ZCI™s for a block, then STUCI for a block, then 2x20 for a block, etc.

  4. #254
    powered by Racer Ex gsteinb's Avatar
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    Cleaned up. Let's amp down the personal attacks. One of the nice things about the racing forum is we're generally left alone. But when things start to get too agitated reports happen and we run the risk of losing the latitude we have. Let's try and let it go and move on.
    Last edited by gsteinb; 10-24-13 at 05:50 PM. Reason: typo

  5. #255
    **** that mattm's Avatar
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    Thanks.

    Btw sprint discussion has been moved here: http://www.bikeforums.net/showthread...ng-your-sprint
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  6. #256
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by Ygduf View Post
    Yea, thanks. I've worked on the group sprint part enough that my skill has improved. Usually getting the right wheels to be in the mix with the last 3-4-5 guys, but the raw numbers haven't seemed to move.

    That's the part I not had success figuring out on my own, so thought I would take advantage of the free coaching flying around.
    Over unders are a classic criterium racer workout. They won't develop the jump but they will definitely push up the sustainable sprint power.

  7. #257
    Senior Member Ohmannuel's Avatar
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    Old to racing, sucked at discipline, found a reason to at least get motivated. Goal: beat the socks off a rider who's head quadrupled in size. Training started a few days ago. Tips welcomed (he races mostly crits)

  8. #258
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    Quote Originally Posted by Ohmannuel View Post
    Old to racing, sucked at discipline, found a reason to at least get motivated. Goal: beat the socks off a rider who's head quadrupled in size. Training started a few days ago. Tips welcomed (he races mostly crits)
    will that kind of motivation be sustainable for an entire season for you?

  9. #259
    Senior Member Ohmannuel's Avatar
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    Maybe not but I hope by then I'm fit enough to just keep going with it. Plus so far it's helped me stay focused and not overeat so even if tomorrow this "motivation" ends, it's already helped.

  10. #260
    Senior Member johnybutts's Avatar
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    2013 recap:

    - Walburg: 6-7 miles out; caught at bottom of final hill (300m from line?) DFL
    - Tour of New Braunfels: pack finish. Could get off the front, but couldn't stay there.
    - 9th State TT Champs C3 58:12 40k
    - 2nd @ Driveway Crit 700m attack, one guy OTF from a break. C3/4
    - 11th State Crit Champs C3 - pack finish
    - Tyler Stage Race: 5th overall; pack finish crit; 4th TT; pack finish RR
    - Fville Stage Race: 9th overall; pack finish RR2; 11th TT; pack finish RR1
    - Copperas Cove: Pack finish. 2 OTF winning break missed.
    - Lago Vista: RR1: missed break of 15, attacked 3 miles out to solo for 16th. RR2: pack finish - few guys OTF for winning break.


    So, looks like there's a pretty even split between breaks winning and everything staying together. Almost every result was a teens placing.


    2014 goals: continuing with my trend - focus on Stage Races. specifically Fayetteville. in spring, then State TT in June. I would like to podium Fville and/or State TT.
    I'm sure when you were getting to the point of blowing nothing was obvious but making the pain stop...I don't know about you but after the fact I always look back at those moments and think 'why didn't I just keep going' but at the time there wasn't enough oxygen on the planet to make me take one more pedal stroke.

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