Originally Posted by
Bob Dopolina
Ne'r a truer word was spoke!
I have trained with lots of guys who can out sprint me one on one. But where are they on race day? Tactics will get you 90% of the way.
Here's a good sprint workout - Tues mornings for me:
Warm up well'
20sec all out sprint, 20 sec just below threashold - that's 1 rep.
Start with 10 reps (thats 20sec sprint, 20sec recover ,20sec sprint ,20 sec recover...) That's 1 set.
Spin for 15 minutes.
Do another set and cool down.
Once 2 sets of 10 don't make you puke, bump it up to 12, then 14 until you hit 20. If you can do 2 sets of 20, add a third set.
I find these help in many race situations, including the last 2 km.
Good luck
This is not a true sprint workout. A sprint workout should be building the strength necessary to sprint and after your fist effort your intervals aren't doing that. You need to work on LT and stuff too so you can get to the sprint but when it comes down to it strength = speed.
A better workout is:
20s all out sprint.
2min as slow as you can
repeat x 3-5 times
rest 15 minutes and start again.
If you feel like you aren't able to push anymore rest more or call it a day.