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Successful Sprint Workout

Old 02-12-09, 05:43 PM
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merlinextraligh
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Successful Sprint Workout

Did sprints tonight. Riding in my neighborhood on one of the main streets, my neighbors yelled at me to slow down.

I was only doing 33mph. The speed limit is 30mph, cars routinely go down it 35mph, and there were no cars, or kids near the street.

I know they wouldn't have thought twice about a car "speeding" by at that pace.

But Hey at least someone thinks I'm fast!
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Old 02-12-09, 06:11 PM
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Maybe they were trying to say "slow down!! you dr..o....p......p......e.......d...... your wa......l........l......e...............t!!!"
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Old 02-12-09, 06:20 PM
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What did you structure your workout like in terms of warmup+recov/sprints/RI's?

Also, care to elaborate on any of the details of each "sprint?"

Thanks
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Old 02-12-09, 08:15 PM
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10 minute warm up (would have been longer if I had the day light) 2 sets of 6, 15-20 second sprints with 5 minutes recovery in between, and 10 minutes recovery between sets.

For the sprints, rollout in mid teens, then 10/10ths effort.
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Old 02-12-09, 10:08 PM
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What was your power? Nevermind, I don't want to know...
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Old 02-12-09, 11:26 PM
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Originally Posted by merlinextraligh View Post
10 minute warm up (would have been longer if I had the day light) 2 sets of 6, 15-20 second sprints with 5 minutes recovery in between, and 10 minutes recovery between sets.

For the sprints, rollout in mid teens, then 10/10ths effort.
Nice...

I recently stopped lower body lifting and started doing seated stomps and standing ones from a standstill speed for 20-25s. It starts to get a wee bit intense near the end.

Did you start you first sprint workout w 2x6? Or did u build up to it? Sounds doable but like it would wear you out.

Appreciated as I plan on performing these 2 weeks from now for 1-2 mo.
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Old 02-13-09, 12:07 AM
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Originally Posted by merlinextraligh View Post
10 minute warm up (would have been longer if I had the day light) 2 sets of 6, 15-20 second sprints with 5 minutes recovery in between, and 10 minutes recovery between sets.

For the sprints, rollout in mid teens, then 10/10ths effort.
That's a lot of recovery...
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Old 02-13-09, 06:12 AM
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Originally Posted by umd View Post
What was your power? Nevermind, I don't want to know...
Very pedestrian. 1227 max 5 seconds. This was the start of focusing on my sprint so I hope to bring that up.

Originally Posted by TMonk View Post
.

Did you start you first sprint workout w 2x6? Or did u build up to it? Sounds doable but like it would wear you out.

.
This was the first real sprint workout this spring. But my coach had been tossing, 2-3 sprints in here and there. I was a little surprised when I saw 2 sets of 6 on the schedule.

Originally Posted by MONGO! View Post
That's a lot of recovery...
I think the idea is to do them on full rest and allow the energy system that gives you explosive power to recover.
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Old 02-13-09, 06:22 AM
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I do sprints on almost all the rides I do.

My biggest issue is the gearing. I've come to learn that if I'm not *almost* spinning out the gear while seated, then I'm not in the right gear. If I'm pushing the gear hard, I get no snap and top end. I'm teaching myself to shift while sprinting instead of failing by doing it beforehand.

My wattage is similar to yours except that my FTP sucks haha.
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