How the Pro Sprinters train...

[zimbo]

From Scott Saifer at CyclingNews.com:

"I happen to know the exact program that Freddie Rodriguez used the year he made the jump from the US Pros to the Euro Pros because my business partner was his coach at the time. I think you'll be surprised.

First, all the off season riding he did was at 70-80% of maximum heart rate, easier if he was tired. He started out with rides of less than one hour in October and added 20 minutes per week until he was doing six hours every day. By the time he finished in February he was doing 25 mph average on flat and rolling courses for six hours, and he was bored and lonely.

His coach let him do exactly one sprint in training before the stage race that catapulted him onto the international stage. That sprint was for confidence, not for physiology. No intervals. No intensity."

So what this tells me is that some of these guys are freaks and don't really need intensity work.

--Steve

[Snicklefritz]

FR is almost a firm believed in setting a very solid base. He visited our team camp in january and this was a HUGE part of what he discussed with us. He went into a lot of detail about how handles his training. The short of it is that he was way backed off in intensity at times when the other dudes were pushing but after a couple of months he would smoke his teammates in the practice races they did with each other. He felt a big part of it was from the fact they were pushing and getting competitive with each other during training rides while he was holding back and making sure he had the best foundation.

[simplyred]

I use these threads as commandments:
http://www.bikeforums.net/showthread.php?t=181570&highlight=sprint+speed
http://www.bikeforums.net/showthread.php?t=144723&highlight=sprint

[zimbo]

I use these threads as commandments:
http://www.bikeforums.net/showthread.php?t=181570&highlight=sprint+speed

What I find hilarious and telling is that post number 6 in that thread you listed advises cyclists to do EXACTLY THE OPPOSITE as what Freddie Rodriguez tells everyone to do.

--Steve

[popdelusions]

What I find hilarious and telling is that post number 6 in that thread you listed advises cyclists to do EXACTLY THE OPPOSITE as what Freddie Rodriguez tells everyone to do.

--Steve

Well, that program makes perfect sense for track sprinters; it definitely wouldn't do a road sprinter anywhere near as much good. Seems like Fast Freddie's program is aimed at making sure he gets to the sprint, which is generally the easy part for guys like him (who are indeed different from you and me).

But to each his own. Svein Tuft spends the off-season as an ultimate fighter (reportedly this was the first year he'd even touched the bike over the fall and winter), and he seems to do OK.

[Stallionforce]

Yeah Tuft's busted up nose is for real. The dude is one tough SOB. As for extended base, I think if it works for you, go for it. I personally don't have the time for that, so I adhere to a plan that sees me doing high intensity year-round. I find it works really well for me.

[asgelle]

What I find hilarious and telling is that post number 6 in that thread you listed advises cyclists to do EXACTLY THE OPPOSITE as what Freddie Rodriguez tells everyone to do.
If Rodriguez is telling everyone to do the same thing he's wrong some, if not most, of the time.

[ed073]

Like any other pro.

35 000km p/a.

[simplyred]

What I find hilarious and telling is that post number 6 in that thread you listed advises cyclists to do EXACTLY THE OPPOSITE as what Freddie Rodriguez tells everyone to do.

--Steve

Bahahaha...

There is some truth in the post [6]. To be a good sprinter - you either have to be stronger or go longer.
This winter I worked on longer - because last year I kept fizzling when I tried to increase the throttle.

Either you can increase your acceleration time or your nominal speed to jump off of. Both systems will get you to a high speed - but your acceleration time is still limited by your phosphate system.

Next year I will work on stronger - so I can jump off of 26 mph without trying vs. jumping off of 22 mph.

I need a pacer :(

[waterrockets]

I need a pacer :(

+1

My lunchtime training partner beats me in a sprint about exactly 50% of the time. Our sprints are all-out and really tough. It's crazy to go that hard and lose by 1cm at 37mph. Week after week after week. Very high quality sprints :D

[sleazy]

+1

My lunchtime training partner beats me in a sprint about exactly 50% of the time. Our sprints are all-out and really tough. It's crazy to go that hard and lose by 1cm at 37mph. Week after week after week. Very high quality sprints :D


funny, this bike racing stuff. i lost an ITT by 2 stink'in seconds. its enough to drive you mad.

no wonder why they sell stuff that is grams lighter, or .5 watt more efficient...

because when its that close...