"The 33"-Road Bike Racing We set this forum up for our members to discuss their experiences in either pro or amateur racing, whether they are the big races, or even the small backyard races. Don't forget to update all the members with your own race results.

Sprint training

Reply

Old 07-07-08, 04:57 PM
  #1  
JayhawKen
Knocking off the rust
Thread Starter
 
JayhawKen's Avatar
 
Join Date: May 2006
Location: ICT
Posts: 349

Bikes: LeMond Tourmalet, Specialized Tarmac

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Sprint training

I need to add some regular sprint training, and not quite sure which day to work it in.

Right now, a typical week of training looks like this:

Sat AM - 3 hrs with some good climbing
Sun AM - 2+ hrs centered around 4 min intervals
Mon AM - 1 hr easy
Tue AM - 1 min intervals, ~ 1 hr
Wed - easy commute to work (23 miles each way)
Thu PM - 2x20 AT, about 90 minutes total with w/u & c/d
Fri - off

I really don't want to eliminate any of the 3 primary workouts on Sun/Tue/Thu, but not sure where the best day is to put in a series of 10~15 sec sprints. On the days following the hard workouts, my legs are really tired and I look forward to an easy ride or a day off.

So maybe the best option is Sat morning. Right now I take the Saturday ride pretty casual and really just enjoy the time on the bike. I hit the hills hard, then just cruise at a nice tempo until the next climb.

I'm 47 and don't race (yet), but believe I'm getting to a point where I could give it a try and not be DFL. I really need the day off each week that I currently schedule on Friday, but I'm willing to move things around a bit.

So how does everyone else fit in a 4th quality day each week? Or should I just rotate a sprint workout in place of the other 3 hard rides on alternating weeks?
JayhawKen is offline  
Reply With Quote
Old 07-07-08, 05:02 PM
  #2  
tbrown524
Robbie McEwen Wannabe
 
tbrown524's Avatar
 
Join Date: Jul 2006
Location: Los Angeles, Ca
Posts: 571

Bikes: Trek 2200

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I"m no expert(far from it) but what about sprinting up the climbs in the drops during your Sat AM ride. I always get a better sprint workout sprinting up hills.
tbrown524 is offline  
Reply With Quote
Old 07-07-08, 05:08 PM
  #3  
cmh
Senior Member
 
Join Date: Jul 2005
Location: Portland, OR
Posts: 2,583
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 21 Post(s)
I would do the sprint workout instead of one of your other 3 hard days. For many people, going to more than 3 hard days a week is counterproductive - especially for a beginner. You end up with too much work and not enough rest. Doing the sprint workout every other week instead of 1 min. intervals is a possiblity. Or cut the number of 1 min. intervals in half, then follow up with 5 15" sprints.
cmh is offline  
Reply With Quote
Old 07-07-08, 05:39 PM
  #4  
Enthalpic
Killing Rabbits
 
Join Date: Apr 2005
Posts: 5,407
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 137 Post(s)
Originally Posted by cmh View Post
I would do the sprint workout instead of one of your other 3 hard days. For many people, going to more than 3 hard days a week is counterproductive - especially for a beginner. You end up with too much work and not enough rest. Doing the sprint workout every other week instead of 1 min intervals is a possibility.
+1
Enthalpic is offline  
Reply With Quote
Old 07-07-08, 05:47 PM
  #5  
mollusk
Elite Fred
 
mollusk's Avatar
 
Join Date: Aug 2005
Location: Edge City
Posts: 10,893

Bikes: 2009 Spooky (cracked frame), 2006 Curtlo, 2002 Lemond (current race bike) Zurich, 1987 Serotta Colorado, 1986 Cannondale for commuting, a 1984 Cannondale on loan to my son

Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 44 Post(s)
You could do fewer 1 minute intervals on Tuesday and put in some sprints or you could do the sprints first followed by the 1 minute intervals. (That is what I do in the summer on Tuesday mornings.)

Please make sure that you finish the intervals close to home, though. If you do it right it is a slow ride home!
mollusk is offline  
Reply With Quote
Old 07-07-08, 07:01 PM
  #6  
carpediemracing
Super Moderator
 
Join Date: Feb 2007
Location: Tariffville, CT
Posts: 15,087

Bikes: Tsunami Bikes

Mentioned: 33 Post(s)
Tagged: 0 Thread(s)
Quoted: 260 Post(s)
You'll be fine. You just need to do group rides and/or races to get the peak speed up. You can train a heck of a lot less and win Cat 3 races. I figure you're doing 11+ hours a week (it'd take me 1.5 hours to do 23 miles, going kinda hard, so that's a 3 hour day).

I think the only thing you're missing is the actual race - nervous intensity, the take no prisoners pace, going hard while you're "recovering", etc. But fitness-wise I'm sure you're much stronger than me for example. Now you just have to learn the racing bit.

If you want to do sprint workouts, I'd incorporate them into the 1 minute things. Just start your 1 minute things a bit differently, like Waterrockets. Doing 15 seconds at 1500 watts would be a crazy good "sprint" for me (I've never done that wattage that long), even if you continue on for another 45 seconds.

cdr
carpediemracing is offline  
Reply With Quote
Old 07-07-08, 07:14 PM
  #7  
waterrockets 
Making a kilometer blurry
 
waterrockets's Avatar
 
Join Date: May 2006
Location: Austin (near TX)
Posts: 26,130

Bikes: rkwaki's porn collection

Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Originally Posted by Enthalpic View Post
+1
+1 you don't need 1m intervals and sprints every week. If you ever schedule them in the same week, you should alternate which comes first.
waterrockets is offline  
Reply With Quote

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


Thread Tools
Search this Thread

Contact Us Archive Advertising Cookie Policy Privacy Statement Terms of Service