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  1. #1
    Sprinters are Sexy
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    The Only Substitute for Speed

    is more speed.

    At least that's how I see it.

    I'm taking a sabbatical from the road cycling forum, where people are still debating the value of weight training and think miles and miles of riding is still the best form of training...Well, maybe if your goal is to ride a century every two weeks (or whatever enduros are into).

    I happen to love the sprint. To me that's the cycling equivalent of the slam dunk.

    What do you speed demons do to increase neuro-muscular efficiency? What has worked and what hasn't?

  2. #2
    Senior Member bitingduck's Avatar
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    motorpacing
    Track - the other off-road
    http://www.lavelodrome.org

  3. #3
    Uber Goober StephenH's Avatar
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    If you want to give your legs a major workout while possibly injuring yourself in new and novel ways, take up unicycling.
    "be careful this rando stuff is addictive and dan's the 'pusher'."

  4. #4
    Lurker for Life yonderboy's Avatar
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    Overspeeding:

    Down a hill, on the track, it works the same. Max out your cadence (150 to 200 rpm, depending), hold it for as long as you can.

    Motorpacing:

    Find a track that has a derney for keirin.

    Standing Starts:

    Pretty self explanatory. Standing start at the 500m mark. Do a lot of these with your sprint gearing with a short recovery between.

    Stomps/Sprints up the banking:

    On the road or on the track. Choose a gear that you can do 50-60rpm. 10 to 15 revolution efforts with a short recovery (2-3 min) between efforts.


    Gord Singleton has some good workouts on his site for all disciplines. That might give you some better ideas.

  5. #5
    Sprinters are Sexy
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    Thanks all!

    Much appreciated.

  6. #6
    ALL PARTY ryansexton's Avatar
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    Gord Singleton is boss!
    Quote Originally Posted by crushkilldstroy View Post
    This is SSFG. Nothing is logical here.

  7. #7
    ride lots be safe Creakyknees's Avatar
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    Right there with ya. One of my favorite pet peeves is "base miles" work for American club racers who have fulltime jobs, a life and family. Speed is the answer.

    Me, I like plyometrics and weight work, plus lots of core / yoga / calisthenics work. My favorite off the bike leg killer is split-jump lunges.

    I'm a classic roleur but given that, not a bad (road) sprinter, mainly I think because of experience and good old practice. It amazes me how many club riders never ever sprint except in races, then they wonder why the get beat. When I go out with my old-school buds, we sprint for dang near every sign on the road.

  8. #8
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    I asked the same question and came across this posting if you do a search of the forums it will turn up with a link:

    This is a copy of the article.

    Some points (for free):

    1. We don't keep any secrets from anyone, including the Poms, the Frogs, Ze
    Germans or the Yanks. In fact, people just generally don't believe what we
    tell them, disagree or their programs (or minds) are too set in concrete to
    change. We invite other top riders to train with us and they get faster, but
    they go home and do the same old thing. The Head Coach, support staff and I
    are happy to tell anyone and everyone what we do. We usually just don't get
    time to sit around on chat rooms or make social chit chat on E-mail, let
    alone write a book.

    What Charlie Walsh and Gary West used to do with our sprinters when they
    were the Head Coaches was state of the art at the time and they are both
    great coaches. You will not find anyone in Australian Cycling who will
    question that or say a word against what they did at the time, but times
    have changed and those methods are not quite enough to consistently hit the
    top spots now, although you can still be troublesome internationally if
    you've got natural speed. The top speeds have gone to a new level and to
    reach that level, you have to specialise your sprint riders more. I'm sure
    if Charlie and Westy were still coaching the Oz team, they wouldn't be doing
    exactly the same things they were doing ten years ago. They are too smart
    for that.

    Most of what we do is based on methods and research that have been around
    for decades but have not been applied to cycling. It has mostly been used in
    athletics and we have copied a lot from that and what the French and Germans
    have done at various times. The Brits were formerly coached by our current
    Head Track Coach, so they do a lot of similar things too. What the Dutch are
    doing now, I'm not sure, but they were mostly all speed skaters before they
    were top cyclists, so maybe there's something in that.

    2. We are constantly trying new things and changing what we do, so what we
    do this year will be different to what we did last year and so on. Australia
    is a small country and is competing with some real powerhouses in terms of
    talent pools, resources and money that we can't even dream of matching, so
    we have to be a step ahead or we're not in the race.

    3. What sprinters did 10 years ago is completely different to what most of
    the top sprinters are doing now. The critical factors that determine success
    or failure have changed. Tactics have changed and the tournament formats
    have changed. Training that would win 10 years ago is generally not as
    successful today, but every dog has his or her day and some old-school
    trainers still come out on top now and again, but it is happening less and
    less.

    4. Our philosophy is simple. Most events are speed endurance. To win you
    need to go faster for longer than the other guy or gal. Some riders are
    better at faster, some are better at longer, but they generally need a bit
    of both. To have speed endurance, first you need speed. If you can't ride
    5.0 for a flying 100m, you won't ride 10.1 for a 200m. Speed is hard to
    train and takes a long time. Endurance is easy by comparison and we just
    chuck that on at the end. To get up to speed, you need acceleration and that
    means power. Power is a combination of strength and speed. The speed part
    you get on the track, the strength you get in the gym. Low cadence power
    (0-120rpm or so) we can train in the gym too, but high cadence power
    (120-200rpm) is too fast to do in the gym and you generally need to be
    chasing a maniac on a motorbike (e.g., our Head Coach) down the bank to
    increase that. Or at least, someone faster than you to break the wind so you
    can go overspeed.

    5. Aerobic Capacity (VO2max, AT) is the base for enduros, strength is the
    base for sprinters. We do three gym sessions and two track sessions for most
    of the year. Road is just for recovery, to keep them a little bit lean and
    to keep the sprinters out of the pub and out of trouble. It is generally a
    max of 2hrs, but mostly only 1 and is very easy - talking the whole time.

    6. When strength is the focus, we don't care what numbers they pump out on
    track, just what they lift. When power or speed is the focus, we back the
    gym off (2/wk and easier sessions) so we can get the numbers we want on the
    track (3-4/wk). Generally, half the year is spent focussed on strength and
    half on power and speed (roughly - depends on competitive calendar) although
    we always train a bit of everything, it's just the proportion of each that
    changes. The strength work is not all done in one block. We cycle through
    strength, power and speed at least twice per year.

    7. Gym is generally 3-4sets of 3 max lower body strength or power lifts -
    early in the phase, two strength and one power, later, two power and one
    strength. I don't use cleans, jerks or snatches with our current riders -
    they are too technical for maximal efforts unless you have years of
    experience. We do one bilateral strength lift each session for "core"
    strength (Squat, Deadlift, Romanian Deadlift) - usually lower back is the
    limiting factor not legs and this is the only reason I use these lifts - for
    back strength in standing starts. The rest of the lifts are unilateral. How
    many feet do you push each pedal with at one time? If you train bilaterally
    you get stronger bilaterally and unilateral strength lags behind. If you
    train unilaterally, you get stronger unilaterally. It's a neural thing.

    Single-leg Press is our bread and butter. Different foot and hip positions
    for different phases of pedal stroke, standing, seated, etc. I use high
    speed video to match joint angles and velocities for each rider. We mainly
    do it ballistically for power - throw the sled as far as you can - at
    different percentages of max to match up to different muscle contraction
    velocities for different phases of the acceleration (different cadences). We
    do a lot of single-leg plyos on boxes, stairs, bunjee sleds, etc during
    speed phases. Strength and power gains are extremely specific and do not
    necessarily transfer well. When Ryan Bayley beat Sean Eadie in the
    Commonwealth Games sprint final in 2002, Sean was tripling 250kg for a
    parallel back squat and Ryan was tripling 120kg. On single-leg press, they
    were much closer (20kg) and so was the racing.

    Single-leg squats (front and back) and deadlifts usually make up the third
    exercise and are as much for pelvic stability as strength. I'm going to try
    single-leg pulls and cleans this year, but these will not be our primary
    power exercises - more of a preparation for the work before Beijing. We have
    done SL squats, deadlifts and pulls for years now and the riders are pretty
    stable. An example of numbers - our best single-leg squat figures are 3 @
    165kg on each leg (just over 360lbs). The weakest of the girls (who just
    entered the squad this year) is 3 @ 80kg on each leg, but she only weighs
    about 50kg. Two riders have done the 165kg so far. We have riders who can do
    sets of standing hops onto 1m+ boxes. The lowest is for one of the girls and
    is a 70cm box for sets of 8 each leg.

    8. Upper body, we do two exercise per session (a push and a pull in the same
    plane of movement, different each day) in general prep and two per week in
    specific prep (both pulls) so they can keep hold of the handlebars in
    standing starts. The girls are starting to push themselves off the bike,
    their legs are so strong (around 3 @ 250kg on each leg for the girls and up
    to 350kg for the guys on SLP). Abs and core, we do two per session - one
    mainly flexion, one mainly extension. Some have rotational or lateral
    components, but not isometric holds or pilates mumbo jumbo. If their "core
    stability" is poor, they wouldn't be able to squat on one leg. Lying on the
    ground and waving your legs in the air doesn't transfer to the bike. That
    might annoy the physio's and guru's who make money out of Swiss balls and
    all that stuff, but I tried it for three years in 20 different sports and it
    didn't make any difference to performance or injury rates. They get really
    good at balancing on a ball, but there's no Olympic event for that. It
    doesn't transfer to the sport. Fix their technical problems in the actual
    technique (soapbox time is now over).

    9. A Gym session lasts about 2.5-3 hours for 6 or 7 exercises, a maximum of
    33 sets including 12 warm-ups sets, so that's about one set every six
    minutes or more on average. We don't set maximum rests, just minimums. If
    they need longer to get their heads in gear, they take it. Ryan Bayley is
    the slowest trainer in the world. Lucky he's so bloody fast, they'll pay my
    bill to sit there and talk about muscle cars and heavy metal music. Reps are
    a maximum of 6 for strength, and 4 - 15 for power (less for high percentages
    - 60-70% max, more for low percentages - 20%, or BW for plyos) Total
    contraction time for a set (not counting hang time in the air) is around
    6-8s max - phosphate energy system all the way. Minimum of 2 min rest, but
    that is never in danger. Only the phosphate energy system can deliver energy
    fast enough for maximal work and you've got about 8s max.

    10. On the track they take about 3 hours for 3 or 4 efforts including half
    hour warm-up routine - same as pre-race warm-up. Warm-up, change gears,
    roll-up, effort, roll down 20-30min rest, roll-up, effort, etc. Lot's more
    rest. Rest usually consists of sitting on their arses, paying out on each
    other, drinking Coca Cola (sponsorship please - the Coke bill is killing us)
    and the occasional chocolate cake. This is especially good when there is a
    joint sprinter/enduro training session. (Enduros don't get any cake -
    they're too paranoid about body fat). In general prep phase, the sprinters
    ride to track and gym (15-20min easy each way) and in spec prep, they drive..
    Each track effort is no longer than about 15s and usually less than 10s.
    Again, mainly phosphate system.

    11. The one thing we do that most coaches can't cop is this. If you don't
    make the target times or loads on the first effort or set, you warm down and
    go home. You aren't fresh enough to train at a level that will make you
    improve. If you do a PB, you warm down and go home. If you are on fire that
    much you can blow yourself to pieces in a couple of sets or efforts and it
    will take weeks to dig you out of the hole you put yourself in, so whatever
    it is, if you PB, you stop and come back next time. This philosophy takes
    everyone a while to accept, but it works. When we don't follow the rules, if
    we let someone pump out a series of PBs in one session, they are almost
    invariably wrecked for weeks afterwards and we never get close to quality
    training during that time. Sometimes, you can see it coming, but sometimes
    it just comes out of the blue. When it does, warm down, go home. Sometimes,
    at lower levels you can get away with it, but the better you get, the more
    capacity you have to exceed your normal limits, the more this becomes
    important. Enduros don't need to do this. Everything is submaximal.

    12. In general prep, the sprinters might do 2 x 1hr easy aerobic/coffee
    rides per week and an easier recovery ride on days off (unless the're too
    fat, then they might do 2hrs and less chocolate cake). This year, we are
    doing a total of six aerobic development rides (over Christmas - fat time).
    In spec prep, they just do the recovery rides.

    13. We generally always do track after gym. Gym in mornings (8:30am-11/12)
    track in the arvo (2:30/3pm-5:30/6pm). If the gym session is too hard, it
    will bugger them for track. As I said, for about half the year, we don't
    care. For the other half, I water down the gym so the track work is 100%.
    There is some short term potentiation from doing some maximal strength or
    power efforts but the research is not clear on time frames since everyone
    does something different. This is one thing we are looking at. If we do two
    maximal power ergo tests (6s with 4-5min recovery), the second one is always
    much better. The same has been shown with some contrast-loading studies on
    squats and plyos, etc., but an equal number of studies have shown no effect..
    The time courses and stimuli are always different though, so it's hard to
    compare. I think there's something in it so if you find something that works
    for you, go with it. The exception is start sessions. We never do standing
    starts after gym. If we do, they are always crap sessions.

    14. Coming up to the major comp for the year (Worlds or Olympics), we slot
    in a speed endurance block. This involves the addition of some longer
    sustained efforts or sets of short efforts with low recovery once or twice
    per week, usually one on an ergo and one on the track. This increases the
    muscles ability to buffer hydrogen ions from the anaerobic glycolysis energy
    pathway that you have to rely on when the phosphates run out and increases
    the enzyme capacity of that pathway as well, so it can run at a higher
    level. Adaptation is relatively fast and 6-8wks will usually give a massive
    increase in this capacity.

    15. Here's the logic.
    Volume is a speed killer. It doesn't matter what you do, if you do a lot, it
    will make you slower. The protein in your muscles (myosin heavy chain
    isoforms for those who know their molecular biology) will change to a
    slower, more endurance friendly type if you do too much volume. This is
    individually variable, but two sessions every day of anything will make you
    slower as will lots of aerobic work. You might still be fast for an enduro,
    but in sprinter terms, you're still slow.

    Going slow makes you slow. If you want to be able to go faster, then going
    at less than maximal speed generally won't do it. If it does, then you
    weren't operating at 100% before. That's OK. Most people can't switch
    everything on. You have to practice it. It takes years to reach your 100%
    level even without any actual physiological improvement. Most sprint events
    require sustained power output at cadences over 160rpm. If you don't
    practice this, you won't get good at it. Most people will spend all their
    bickies just getting up to 160rpm on a decent gear, so to train maximally at
    that level, you have to get up to 160rpm without using up your phosphate
    stores. That's where the motor bike comes in. Use the slipstream to get up
    to max speed or over and then spend your bickies. That way you work
    maximally at maximal speed. You have to train your nervous system to
    coordinate your muscular contractions at that speed.

    Same in the gym. If all you do is slow, heavy. You get STRONG and SLOW. You
    need to do most of your work at race speeds using submaximal loads but at
    high speeds. If you can't do single-leg stuff, then Olympic pulling
    movements are your next best option, but unloaded plyos are more important
    for higher cadences. You don't need to be able to clean or snatch or jerk.
    The pull phase from the floor to full hip and knee extension is where the
    gains come from. What happens after that doesn't matter. You can throw the
    bar out of the window and the gains will be the same. I would only recommend
    this on your last rep as most gym owners get quite irate about their
    equipment being heaved out into the street, as do passing pedestrians. The
    overspeed work will come as you try to get away.

    Use your maximum capacities at the maximum rate and in as specific a way as
    possible to transfer to the bike. I can outlift all our top riders in the
    gym and out-power them on the ergo, but I'm not in the race on the track. I
    can't put my power through the bike into the track. I'm just not technically
    as good as they are. Ryan Bayley may look like a monkey humping a tennis
    ball when he sprints but most of his power is getting onto the track.

    ....

    Weight training for enduros - the same strategies apply but maximal strength
    and power are less critical. All endurance riding, even the bunch sprint at
    the end, is really submaximal. A little bit of gym regularly helps to
    maintain the structural integrity of the body, prevent imbalances and
    prepare you for crashes, but the real gains come on the road. Racing is the
    best training. All our best track enduros race on the road in Europe. They
    come together for camps to touch up their track skills, but all of that was
    learnt as juniors and in domestic track racing on the way up. For strength
    endurance on the bike, ride up hills in the saddle on bigger gears. That was
    the only strength work out team pursuit did for the last three years and
    they won everything there was to win with a bucket load of world records to
    boot. Incidentally, they are also the fastest starters."

  9. #9
    Junior Member
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    I also found some other articles:

    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, a lactic 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

  10. #10
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    And parts of other articles:

    you'd be better served by doing powerlifting speed work. What you're trying to accomplish is more neurological adaptation than muscular adaptation because your CNS controls the firing pattern and recruitment of your musculature. Speedwork trains your brain to recruit the largest % of muscle fibers instantly to overcome a load. Benching would yield minimal benefit IMO, but squats, deadlifts, and stiff legs would be perfect.

    Find your 1RM, then cut that load to ~40% and do speed doubles where you control the eccentric but perform the concentric as quickly as possible. Seven to ten sets of two is about right. They won't beat you up either. I actually use speedwork for active recovery. Next workout, add 10# and repeat. Keep adding 10# with each successive workout. The goal is to add as much weight and maintain or decrease (preferably) the time to required to complete the concentric portion of the lift. Just make sure you use perfect technique. Try to make it to 60% or more while maintaining the speed you had with the 40% loads. On the deads, just make sure to reset at the bottom so you disconnect the eccentric from the concentric. That will yield the greatest improvement in starting strength. On the stiffs and squats, just control the negative and fire it back up without resetting.

    The people who advocate the radical jump squats, 1-legged leg presses throwing the sled, etc. are the people who don't have to live with the consequences of doing that kind of ballistic lifting. Lift that way for 15 years and then come back and tell me how you feel.


    don't know of any sites off hand that will present the information you're looking for. I'm not even sure myself what you're asking for. If you're asking about the effectiveness of this type of training, I can tell you from personal experience that it works. It's no substitute for max effort work or riding your bike, but taking all things together, it will definitely help. If you're looking for technique advice, I'd recommend attending a local powerlifting meet - they're usually advertised in the local fitness clubs - and check out the form of the guys putting up the biggest numbers. If it's not a RAW meet (IOW, guys are using squat suits and DL suits - NOT singlets), then just realize that you'll need to take a more narrow squat stance because you won't have the equipment helping you in the hole. If you start off squatting too wide, you'll wreck your hip flexors. In the deadlift, it doesn't matter if you go sumo or conventional. I'd probably recommend conventional because that will more closely replicate the firing pattern of the quads used on the bike. Sumo stance (my stance in my avatar) goofs up the recruitment pattern in the quads vis-a-vis conventional, and that makes breaking the deck much more difficult for most people. That will do it for the squats and deads, but not the stiffs because that is not a competition lift. PM your email address and I'll email you some of my vids doing these lifts.

    If you're looking for strength training theory, some of the best work on the subject has been done, not surprisingly, by the Russians. Zatsiorsky's "Science and Practice of Strength Training" is a good balance between "heavy" theory and applicable concepts. Verkhoshansky's "Programming and Organization of Training" is also very good.

    The problem with plyometrics is that the load never changes, unless you've got a bunch of 45's laying around or people who can climb on you. Your body will only adapt to the extent of the demands imposed upon it. That is the whole idea behind both the SAID and overload principles. Eventually, it just turns into a big cardiofest. If your goal is mitochondrial adaptation, aerobic capacity, or capillary enhancement, then great. But if you're trying to continually and maximally improve neurological efficiency, it's just not going to work. Your brain is smart enough to only recruit those super high-tensile fast-twitch muscle fibers when it's absolutely essential because there is a significant metabolic cost assosciated with their recruitment. That's why I said speedwork is no substitute for max effort work because no matter how hard you try, you just can't fool your brain.

    I dropped $40K and builit my own commercially-equipped facility, so I don't think $40/mo is that big of a deal. Just depends on your goals and how far you want to take them, I suppose.

    oger, I emailed you a stiff leg vid, subject is "Stiffs" so you know it's from me. So you can get an idea of what speedwork did for me, I'll also send you a vid from the US Open a couple years ago - bar is loaded to 365 kilos.

    Supertraining" - the title of Mel Siff's book.
    Last edited by Ben the bike; 03-25-08 at 02:21 PM.

  11. #11
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    That's great food for thought.

    I recognize the first article - the Aussie program - back from when I was a lurker. It's still a classic worth bringing up again.

    The other articles are new to me. I'll be sure to review the methodologies and philosophies within those articles.

    Thanks very much.

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