Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Track Cycling: Velodrome Racing and Training Area Looking to enter into the realm of track racing? Want to share your experiences and tactics for riding on a velodrome? The Track Cycling forums is for you! Come in and discuss training/racing, equipment, and current track cycling events.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 10-02-12, 12:14 PM   #1
sjmartin
Senior Member
Thread Starter
 
sjmartin's Avatar
 
Join Date: Mar 2011
Bikes:
Posts: 236
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Sprinters - Add some exercises to my workouts.

I want to weight train specifically for sprinting only. I do not care for endurance, I do not care for points races. I want to make it over that 200m line faster than anyone else. That's it.

Here are the workouts that i've been doing thus far. I'd like to incorporate anything else I may be missing for variety.

Squats
Front Squats
Leg Press
Box Jumps
Lunges
Leg Extension
Leg Curls
Seated and Standing Calf Raises
*All of the above with single leg variants
Deadlifts
Cleans

What else can I add or modify to help with sprinting?
sjmartin is offline   Reply With Quote
Old 10-02-12, 12:32 PM   #2
Gemz
Newbie
 
Join Date: Sep 2012
Bikes:
Posts: 3
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Sometimes, Less is more!

Could the question really be ... What do I need to do in the gym to be faster than anyone else over 200m?
Gemz is offline   Reply With Quote
Old 10-02-12, 04:03 PM   #3
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Bikes:
Posts: 13,257
Mentioned: 7 Post(s)
Tagged: 0 Thread(s)
Quoted: 125 Post(s)
Quote:
Originally Posted by sjmartin View Post
I want to weight train specifically for sprinting only. I do not care for endurance, I do not care for points races. I want to make it over that 200m line faster than anyone else. That's it.

Here are the workouts that i've been doing thus far. I'd like to incorporate anything else I may be missing for variety.

Squats
Front Squats
Leg Press
Box Jumps
Lunges
Leg Extension
Leg Curls
Seated and Standing Calf Raises
*All of the above with single leg variants
Deadlifts
Cleans

What else can I add or modify to help with sprinting?
My thoughts:

Squats - Yes
Front Squats - Same muscles as squat with less stress on the lower back. Choose Front or Back Squat, not both.
Leg Press - Squat covers this...or do leg press and no Squat.
Box Jumps - Yes
Lunges - Maybe, but only as a warmup.
Leg Extension - No (see Squat)
Leg Curls - No (see Squat)
Seated and Standing Calf Raises - No (see Squat). Calves are simply stabilizers. You could literally fuse your ankle and actually become a better cyclist.
*All of the above with single leg variants - (It depends)
Deadlifts - Yes!
Cleans - Yes!


If you don't have a prescribed program, I HIGHLY suggest that you read this book. Actually, a multiple track sprinting Elite National Champion and Masters World Champion (Steven Hill) contributed to this book and coaches based on it: http://www.amazon.com/Starting-Stren.../dp/0982522738

It answers a lot of questions and greatly simplifies things.

Remember, you can be crazy strong from the gym, but you still have to turn the pedals. You are a cyclist first. This is why some guys can spend 3+ days/week in the gym and still get beat in sprints and short time trials on the bike.
__________________
Quote:
Originally Posted by gtrob View Post
Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.
carleton is offline   Reply With Quote
Old 10-02-12, 05:56 PM   #4
brawlo
Senior Member
 
brawlo's Avatar
 
Join Date: Apr 2011
Location: Australia
Bikes:
Posts: 598
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 21 Post(s)
Last year I did a bit of weights work over the winter and found myself really lacking once I hit the track come racing season.

This year I have a different approach. I have kept up with riding at least twice a week this winter and hitting the weights twice a week. I am not aiming at being very competitve this season. I am working on building a strength base from which I will then aim at tuning the muscles to work better while on the bike. This race season I will be experimenting with training and racing and only doing 1 weights session through the race season, and possibly not even weights at all. I get beaten by guys who haven't even picked up a weight bar, but their body is tuned to work well on the bike, and they have been racing a lot longer than I have and so they have the race smarts as well. This year I hope to mix it with them at speed at least and really start learning HOW to race.

Don't forget time on the bike!
brawlo is offline   Reply With Quote
Old 10-03-12, 11:06 AM   #5
Gordy748
Senior Member
 
Join Date: Oct 2012
Bikes:
Posts: 151
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Doing weights to complement competition is something I know a bit about from my rowing days. The key then was to replicate in the gym what we'd experience in competition.

From my observations and a conversation with a man called Chris Hoy (met him through a mutual friend from the UK), there are 2 things you need for successful sprinting. The first is the strength to get up to speed in the first place, the second is the speed (and strength) to spin ridiculously fast to generate ridiculous speed.

My natural inclination (laugh at me if I'm wrong but hear me out) would be to focus on high weights, low reps on the muscles you use to accelerate. This is a full body workout, and core and upper body weights isn't something I see in your plan. Then I'd focus on medium weights, medium repetitions done as fast as possible and focusing on your spinning muscles (legs and lower back).

I'd include some upper body and core stability work in your sessions, especially at first. I'd also mix it up with the weight/ reps over time... One thing for sure; doing the same weights for 8 months is a great way of boring yourself out of motivation to race.
Gordy748 is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 12:23 AM.