Join Date: Jan 2008
Bikes: Bianchi Pista, Bianchi Vigorelli
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Originally Posted by Thomas47
How ? - all my previous sprint training has only made an increase of 0.3 kph over a year.
not sure what you did for "previous sprint training"
but based on your age, current abilities and goals- i would focus more on blocks of intervals with limited recovery, and not full blown maximal effort sprints.
repeated intervals with limited recovery does an amazing job of training the anaerobic system, but it also trains your aerobic system, trains your recovery and teaches you to keep pedaling when your legs say "STOP"
try: "Straight Aways" basically do laps in the pole where you hammer the straights and soft pedal the corners.. couple sets of maybe 5 laps each.. do em seated- do em standing.. both are good
you can use the same structure and do 250m or 500m efforts.. as the efforts get longer you need to pace a little more in the early efforts, so that you can just finish the last ones.. thats where the real gains come in.. teaching yourself to hold pace with legs full of accumulated lactic acid pays huge dividends..
they work great on a Turbo also..