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  1. #1
    Fergie NZ
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    Hello Everyone

    Here is my outline of training for a sprinter. Feel free to pick it to pieces. The most important thing is not so much what training a rider does but what effect it has on them and how they communicate this to you. The best results I had with a sprinter was one that I personally trained in the gym and was on hand for most of her track work. A lot of speed work was done on a windtrainer at the gym. Much the same as the success I had with a road rider building towards the World Road Champs where I didn't observe much of his training but we was in contact up to three times a day leading up to his departure for Europe.

    For sprinters I follow a multi-tier approach as opposed to the more periodised approach I use for endurance. Everything is trained year round and it is the amounts that vary depending on what phase one is in.

    This means medium term aerobic, short term aerobic, anaerobic capacity, alactic capacity, power and strength (both ATP system) are all included in the programme.

    Based on the goal event and the main requirements (sprint = anaerobic capacity) one looks at the levels 2 up and 2 below the main requirement and trains all 5.

    For a sprinter...

    +2: ATP Strength and Power
    +1: Alactic Capacity
    Main: Anaerobic Capacity
    -1: Short Term Endurance (around maxV02)
    -2: Medium Term Endurance (around anaerobic threshold)

    For a roadie it would look like...

    +2: Anaerobic Capacity
    +1: Short Term Endurance
    Main: Medium Term Endurance
    +1: Long Term Endurance (around aerobic threshold)
    +2: Very Long Term Endurance (below aerobic threshold)

    Note I still get roadies to do very short sprints of 6-10sec or two lamp posts start in the saddle in medium gear (53X19-17) as a type of weights on wheels workout.

    Training is then based on each requirement and the volumes at each level is varied depending on the priority. It generally goes from endurance through to strength and power for sprinters. The easiest way is to take the time till the goal event and divide by 5.

    Note I do things differently for roadies who spend as much time as possible in the long term endurance phase before a block at MT Endurance, a block at ST endurance and a 2 week block of Anaerobic capacity before a 2 week taper to the goal event. This is because 75% of road racing is done within the aerobic and anaerobic threshold and the more power they can produce and sustain at this level the less time they spend in the energy sapping anaerobic levels. Sprinters however need to train fast all year long.

    Instead of the usual 7 day microcycle I have gone for a 14 day period. All training sessions have goals of either time or max lift achieved. If you can't get close to a PB then pack up. Also you hit a PB then pack up, reward yourself for hitting new targets!

    Example schedules based on a masters level rider with 20 years in the sport, a good understanding of weight training and racing at Denton Park, Christchurch, New Zealand's regular racing on a Wednesday and Sunday from late October to early March.

    Medium term endurance phase...

    Mon: Rest Day
    Tues: 3 X 5min @ anaerobic threshold
    Wed: am. Lower Body Power ie Powercleans pm Track Racing
    Thur: Rest Day
    Fri: am. Upper body weights pm. 12 X 15ses on 15sec off at maxV02
    Sat: 8 X 6 sec at max speed
    Sun: am Lower Body Strength ie Deadlifts pm Track Racing
    Mon: Rest Day
    Tue: 3 X 5min @ anaerobic threshold
    Wed: am Lower Body Power pm Track Racing
    Thu: Rest Day
    Fri: am. Upper body weights pm. 12 X 15sec on 15 sec off at max V02
    Sat: 3 X 5 min @ anaerobic threshold
    Sun: am Lower body Strength pm Track Racing

    Short term endurance phase...

    Mon: Rest Day
    Tues: 12 X 15sec on 15sec off at max V02
    Wed: am. Lower Body Power ie Snatch pm Track Racing
    Thur: Rest Day
    Fri: am. Upper body weights pm. 12 X 15ses on 15sec off at maxV02
    Sat: 8 X 6 sec at max speed
    Sun: am Lower Body Strength ie Squats pm Track Racing
    Mon: Rest Day
    Tue: 12 X 15sec on 15sec off at max V02
    Wed: am Lower Body Power pm Track Racing
    Thu: Rest Day
    Fri: am. Upper body weights pm. 3 X 5min @ anaerobic threshold
    Sat: 12 X 15sec on 15sec off at max V02
    Sun: am Lower body Strength pm Track Racing

    Anaerobic Capacity Phase

    Mon: Rest Day
    Tues: 5X20sec (or 250m) at high speed
    Wed: am. Lower Body Power ie High volume plyos pm Track Racing
    Thur: Rest Day
    Fri: am. Upper body weights pm. 3 X 5min @ anaerobic threshold
    Sat: 8 X 6 sec at max speed
    Sun: am Lower Body Strength ie Leg press pm Track Racing
    Mon: Rest Day
    Tue: 5X20sec (or 250m) at high speed
    Wed: am Lower Body Power pm Track Racing
    Thu: Rest Day
    Fri: am. Upper body weights pm. 8 X 6sec at max speed
    Sat: 12 X 15sec on 15sec off at maxV02
    Sun: am Lower body Strength pm Track Racing

    Alactic Capacity Phase

    Mon: Rest Day
    Tues: 8 X 6 sec at max speed
    Wed: am. Lower Body Power ie Low volume plyos pm Track Racing
    Thur: Rest Day
    Fri: am. Upper body weights pm. 5X20sec (or 250m) at high speed
    Sat: 8 X 6 sec at max speed
    Sun: am Lower Body Strength ie Split Squats pm Track Racing
    Mon: Rest Day
    Tue: 8 X 6 sec at max speed
    Wed: am Lower Body Power pm Track Racing
    Thu: Rest Day
    Fri: am. Upper body weights pm. 8 X 6sec at max speed
    Sat: 12 X 15sec on 15sec off at maxV02
    Sun: am Lower body Strength pm Track Racing

    Now is the time to use the bike to get you up to speed (ie 65-72kph) and then between turn 3 and 4 kick round the bike to the line. Can be done on windtrainer but on track is better to replicate the effort and handling required to kick off a wheel.

    ATP Phase

    Mon: Rest Day
    Tues: 4 X 6 sec at max speed
    Wed: am. Lower Body Power ie Low volume plyos with weights pm Track Racing
    Thur: Rest Day
    Fri: am. Upper body weights pm. 2X20sec (or 250m) at high speed
    Sat: 4 X 6 sec at max speed
    Sun: am Lower Body Strength ie One leg leg press pm Track Racing
    Mon: Rest Day
    Tue: 4 X 6 sec at max speed
    Wed: am Lower Body Power pm Track Racing
    Thu: Rest Day
    Fri: am. Upper body weights pm. 4 X 6sec at max speed
    Sat: 6 X 15sec on 15sec off at maxV02
    Sun: am Lower body Strength pm Track Racing

    This is the final lead up to goal event and is done once then in the final 14 days to the goal event changes to...

    Mon: Rest Day
    Tues: 2 X 6 sec at max speed
    Wed: am. Lower Body Power ie Low volume plyos with weights pm Track Racing
    Thur: Rest Day
    Fri: am. Upper body weights pm. 20sec (or 250m) at high speed
    Sat: 2 X 6 sec at max speed
    Sun: am Lower Body Strength ie One leg leg press pm Track Racing
    Mon: Rest Day
    Tue: 2 X 6 sec at max speed
    Wed: am Lower Body Power pm Track Racing
    Thu: Rest Day
    Fri: am. Upper body weights pm. 2 X 6sec at max speed
    Sat: Goal Event
    Sun: Goal Event

    Very little aerobic training in the last two phases but before all anaerobic and alactic workouts one should do this to warm up...

    -5-15 min at aerobic threshold
    -Stretching
    -1-5 min below aerobic threshold
    -5 min at anaerobic threshold
    -1-5 min below aerobic threshold
    -1 min at max aerobic pace
    -2-10 min below aerobic threshold
    -30 sec flat out
    -ride at below aerobic threshold to start/training

    This and a decent warm down negates the need for much aerobic training in the last two phases.

    With the weight training the goal is to hit a new PB and then do some supplemental exercises. Select one main exercise hit the PB and then if lower body do some hamstring, glute, lower back and abs work. For upper body try and hit a PB for a Chest and Back exercise then do some supplemental work on the biceps, triceps, rear delts/rotator cuff abs and lower back. Power days are harder to judge as you use a load between 30-70% of max or body weight. If you don't have the snap in your efforts then pack up.

    Most of this programme is based on my own understanding of cycling, physiology and sprinting. It includes elements from the new Aussie programme, a little of the old Gary West programme, some Charlie Francis from T&F sprinting (less the steroids), Louie Simmons conjugate method of training (less the steroids) for Powerlifters (which draws on Russian physiologist and biomechanist Yuri Verkoshansky), Mel Siff (strength/speed training expert, sadly deceased) and Peter Coe's (father of Seb Coe) multi tier training philosophy. Not much of the old East German programme as a lot of it is 3rd-4th hand information, it's 20 years old anyway and they took ****-loads of drugs.

    Cheers

    Hamish Ferguson
    Christchurch, New Zealand
    Last edited by Fergie NZ; 10-08-05 at 03:20 AM.

  2. #2
    Senior Member
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    Has anyone tried this training plan? How does one find/train at their anarobic threshold or vo2 max?

  3. #3
    not actually Nickatina andre nickatina's Avatar
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    Hello Fergie,
    Thanks for the generous write up. Can you expand on what you have your racers do for weights though, as far as roadies and sprinters? What kind of reps/weight, and when do you decide to change their phase (e.g. enduance, hypertrophy, max strength, power, etc.)?

  4. #4
    Senior Member
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    I agree, I'd like to hear the same.

    Also, Andre, did you do the Cherry Pie race this year? Where you a cat 5b group? Your white bike looks familiar

  5. #5
    not actually Nickatina andre nickatina's Avatar
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    Indeed that was probably me.

  6. #6
    如果你能讀了這個你講中文 genericbikedude's Avatar
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    wow. you know, I've heard it said that the life of a professional bike racer totally sucks. once its not fun anymore its work.

  7. #7
    如果你能讀了這個你講中文 genericbikedude's Avatar
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    Quote Originally Posted by andre nickatina View Post
    Hello Fergie,
    Thanks for the generous write up. Can you expand on what you have your racers do for weights though, as far as roadies and sprinters? What kind of reps/weight, and when do you decide to change their phase (e.g. enduance, hypertrophy, max strength, power, etc.)?

    the date on the guy's post is from 05

  8. #8
    Senior Member Dubbayoo's Avatar
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    I'm pretty sure Hamish is on FixedGearFever now.

  9. #9
    Elitist carleton's Avatar
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    The original post was made in October 2005 (3.5 years ago).

  10. #10
    Fergie NZ
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    Gidday

    Over the last few years I have worked with a couple of World Masters Sprint Champions and some of the worlds best DH cyclists. On reflection the programme above is too much intensity and not enough volume. No point in having a lot of power and lacking the conditoning to make something of it.

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