That other thread got locked right when sprinting came up, and there was some good info there..
So trying to capture it here and continue the discussion. This was where we left off:
If someone hypothetically was pretty decent at 2min, but terrible at 20s, what sort of time/type of interval/and reps per week would prescribe to them? Hypothetically.
Well, what's the goal? Why is this "friend" not winning races (what are the limiters)? Can strategy be changed to make better use of the 2' strength?
It sounds like the goal is to improve 20" power, but I don't understand why.
I finished last season well, I use strategy to affect races to suit better what I'm good at, seeding breaks and sustaining them. That sort of thing.
But there are times when it would be advantageous for me to have a little more snap and acceleration. Getting a gap so I'm not dragging 5 guys with me across a bridge effort, or at the end of the race when the 5-man break is sprinting for placings, that sort of stuff.
I would guess the key is to actually work on that duration effort and try to build muscle/improve technique. But I've never thought about how much time, or how many times/week (2? 3? add a little in on every day?), would be the best to improve it.
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.
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.
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.