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-   -   Peaking in a Sprint Program (http://www.bikeforums.net/track-cycling-velodrome-racing-training-area/921835-peaking-sprint-program.html)

Trackliche 11-11-13 11:29 AM

Peaking in a Sprint Program
 
Hi all,

I hope everyoneís having a fine Veterans/Remembrance Day. Thanks to everyone who trained, who fought, and who sacrificed.

So Iím having a little difficulty putting together some of the details of my program. I currently have it set up in 2-week blocks, with each block focusing on one physical aspect of the Sprint. While each block has a focus, I try to hit all my aspects in each block. For example, in a Speed block I focus on legspeed efforts. That being said, I still get in at least one day of Power, Power Endurance, and Bike Strength. I currently have things set up so that every fifth week is a ďRest & TestĒ week. I take it easy and run some TTs midweek. Hopefully thisíll help me figure out how each block affects me.
At the end of the whole shebang, I have a two-week block set aside with the label ďPeak HereĒ. As it is, Iím not really sure how to fill in the details for this block. Iíve got a bit of background putting together road cycling programs that seemed sound, but Iím not sure how to translate this to Sprint training. In Sprint training, everythingís a full-out, max effort. In a road taper, Iíd cut out a lot of volume and stick with some speed work and a few intervals. Maybe a few max efforts, but mostly just keeping the legs from going all wooden and allowing for the rest to take effect.
For Sprint, though, whatís the idea? I canít very well have two weeks of sub-max sprints- thatís drawing on an entirely different energy system. Do I keep the same outline of efforts, but cut the volume way down? For instance, do I simply do two max legspeed sprints instead of six, two 500m Power Endurance efforts instead of five, and three standing starts instead of nine? All on different days, of course.

Thanks for the help,
TC

Quinn8it 11-11-13 12:22 PM

Quote:

Originally Posted by Trackliche (Post 16237315)
For Sprint, though, whatís the idea? I canít very well have two weeks of sub-max sprints- thatís drawing on an entirely different energy system. Do I keep the same outline of efforts, but cut the volume way down? For instance, do I simply do two max legspeed sprints instead of six, two 500m Power Endurance efforts instead of five, and three standing starts instead of nine? All on different days, of course.

Thanks for the help,
TC

Yes-
something along those lines... "Volume down- Intensity UP"

where it gets tricky is figuring out the decrease in volume and for how long.. I've found myself shortening the taper more and more

Velocirapture 11-12-13 04:06 AM

Quote:

Originally Posted by Trackliche (Post 16237315)
Hi all,

That being said, I still get in at least one day of Power, Power Endurance, and Bike Strength. I currently have things set up so that every fifth week is a “Rest & Test” week. I take it easy and run some TTs midweek. Hopefully this’ll help me figure out how each block affects me.
TC

Four weeks of effort before a rest sounds quite long. But then, everyone is different. Just keep an eye on your form towards the end of your 'on' period. If you start getting big drops inform and feel tired, it can be a sign of overtraining (i.e insert rest week!)

Quote:

Originally Posted by Quinn8it (Post 16237474)
Yes-
something along those lines... "Volume down- Intensity UP"

where it gets tricky is figuring out the decrease in volume and for how long.. I've found myself shortening the taper more and more

^ this is how my coach recommends it. Keep your efforts sharp, but not too many

Trackliche 11-12-13 06:52 PM

Nice. Thanks guys. I'll put some brainpower to it and see what I can come up with. If I break any world records, I'll let you know.

-TC

Quinn8it 11-12-13 09:06 PM

Quote:

Originally Posted by Trackliche (Post 16241706)
If I break any world records, I'll let you know.

just out of curiosity- wondering what level of sprinting you are doing?


Only asking because this sounds crazy complicated:
Quote:

Originally Posted by Trackliche (Post 16241706)
I currently have it set up in 2-week blocks, with each block focusing on one physical aspect of the Sprint. While each block has a focus, I try to hit all my aspects in each block. For example, in a Speed block I focus on legspeed efforts. That being said, I still get in at least one day of Power, Power Endurance, and Bike Strength.

Not saying it is not a good program- just that depending on where you are you may not need such a complex program..

feel free to tell me to F-Off and mind my own business.. :)

Trackliche 11-13-13 01:21 PM

Ah- I'm definitely not at a level where you should be concerned that your information will be effecting the outcome of results in Rio.
I'm an 11.8-12.0 guy currently. Trying to get down into those low 11.xx numbers. Have been focused on sprint events for about a year, give or take.

I suppose the plan does sound pretty complicated, but it doesn't seem that way when I'm executing it. I often wonder if I'm not doing enough, but I guess that's the point of having testing days after every rest period. I hope to get some perspective on things with that.
I've essentially just taken bits and pieces of information I've gathered from FGF and this forum, a couple other places on the net, and my own observations and smooshed it all into a makeshift program. It might be a complete POS, but I figure I've got to follow it anyway. Following a bad plan must be better than constantly changing stuff up and not following a plan at all. Right? Right?!
I followed a "do-it-all" approach this past season (my first fully committed to track) and made some pretty good gains (12.8 to 11.8). Now I'm trying to focus a bit more and make those incremental gains.

What might be your example of a less complex program?

-TC

Quinn8it 11-13-13 08:57 PM

i would just keep it simple and work really hard..

carleton 11-14-13 06:07 PM

Quote:

Originally Posted by Quinn8it (Post 16244992)
i would just keep it simple and work really hard..

I'd like to add:

- Eat (as clean as possible)
- Rest


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