"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 help

Old 01-15-12, 10:10 AM
  #1  
sgrifth13
Junior Member
Thread Starter
 
Join Date: Oct 2011
Posts: 5
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Sprint Training help

Im usually ride solo and want to work on sprinting on days where I usually do not go out for longer rides...What are some workouts are best on improving form, speed etc?


Thanks
sgrifth13 is offline  
Old 01-15-12, 02:53 PM
  #2  
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)
Likes: 0
Liked 0 Times in 0 Posts
First off, sprints can be a great workout to mix in with a longer ride, because they won't affect your ability to hold an endurance pace after the workout. Nothing wrong with doing them on short rides though -- I've done a couple 20 minute rides with six all-out sprints in them.

There are a couple things to work on. For the legs, you've got jump and speed. For form, you've got bike swing, position (for power), and aerodynamics.

This topic has been hashed a bit more before. I'm surprised we don't have the workouts in the workout recipe sticky. Hmm. Anyway, I'd recommend you start here and read up on it. Post questions in those threads, or refer to them in here with specific questions.

I'd post up, but don't have the time this afternoon.
waterrockets is offline  
Old 01-15-12, 03:23 PM
  #3  
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)
Likes: 0
Liked 0 Times in 0 Posts
Look at the training "recipe" sticky, especially the anaerobic workout and strength workouts.
mollusk is offline  
Old 01-16-12, 08:06 AM
  #4  
MDcatV
Senior Member
 
Join Date: Dec 2006
Posts: 6,840
Mentioned: 7 Post(s)
Tagged: 0 Thread(s)
Quoted: 30 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
here's one I kind of like:

warm up well at easy pace

-4x15" small ring sprints, start from stop or barely moving, in 39x17 sprint as hard as you can go, dont shift. legs should be flying. 5' between reps and next set.

-4x15" big gear sprints, start from stop or barely moving, in 53x15 sprint as hard as you can go, dont shift, you should just spinning out the gear as you end the 15" (if you arent go a cog bigger), 5' between reps and next set

-4x15" flying start sprints. these are real sprints, race like. best done on a downhill to uphill transition so you're up to speed, gear appropriately and shift as you sprint.

if you're using power your last set will suck, and your legs will be wobbling by mid second set if done properly.
MDcatV is offline  
Old 01-16-12, 08:32 AM
  #5  
Creakyknees
ride lots be safe
 
Creakyknees's Avatar
 
Join Date: Jan 2007
Location: Texas
Posts: 5,223
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 12 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
You will get better if you have a well-matched partner, and a finish line or sign as a target.
Creakyknees is offline  
Old 01-16-12, 09:03 AM
  #6  
carpediemracing 
Senior Member
 
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)
Likes: 0
Liked 0 Times in 0 Posts
Found an old BF post of mine.
http://www.bikeforums.net/showthread...1#post13354257
carpediemracing is offline  
Old 01-16-12, 09:52 AM
  #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)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Creakyknees View Post
You will get better if you have a well-matched partner, and a finish line or sign as a target.
True. If not, you can also note how much you normally beat them by, and give them that much of a lead.
waterrockets is offline  
Old 01-16-12, 11:23 AM
  #8  
rkwaki
soon to be gsteinc...
 
rkwaki's Avatar
 
Join Date: Oct 2010
Location: Nayr497's BFF
Posts: 8,564
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
The first team I ever raced with was comprised of several Olympians/Pro riders and was coached by a mean SOB.
Our sprint training was Tuesday evenings (we had a closed 1 km track with a bunch of corners (6).
The track had two start lines 500 meters apart (sorry I am not American so everything is metric).
Sprint 1 started at the first start line and was 500 meters, we started in a 53 x 15 or so from almost a stop (would end up in a 53x11 or 53 x 12). After the sprint we went to the small ring at an easy pace for 1.5 km then went again. Each set we did 4-6 sprints then spun for 10-15 minutes and repeated for a second set.
rkwaki is offline  
Old 01-16-12, 12:34 PM
  #9  
Creakyknees
ride lots be safe
 
Creakyknees's Avatar
 
Join Date: Jan 2007
Location: Texas
Posts: 5,223
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 12 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by rkwaki View Post
The first team I ever raced with was comprised of several Olympians/Pro riders and was coached by a mean SOB.
Our sprint training was Tuesday evenings (we had a closed 1 km track with a bunch of corners (6).
The track had two start lines 500 meters apart (sorry I am not American so everything is metric).
Sprint 1 started at the first start line and was 500 meters, we started in a 53 x 15 or so from almost a stop (would end up in a 53x11 or 53 x 12). After the sprint we went to the small ring at an easy pace for 1.5 km then went again. Each set we did 4-6 sprints then spun for 10-15 minutes and repeated for a second set.
I've done workouts very similar to this and I can attribute at least 2 race wins to them. For me, I don't start these until later in the season, because, they are very taxing and in the early months I'm already deep into a training curve. But once I'm getting the form that allows me to be with the leaders at the end, it's time for sprint work.

Just my .02
Creakyknees is offline  
Old 01-16-12, 12:54 PM
  #10  
carpediemracing 
Senior Member
 
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)
Likes: 0
Liked 0 Times in 0 Posts
We used to do this loop:
http://www.gmap-pedometer.com/?r=5258049

From the start point (top area of map) we'd go to just before the road on the left (0.85 miles it seems). Then we'd do another 1.7 before we got back to the start point (a bus stop complete with little extra parking lane). 100-150 riders, start at 4:30 PM, about 7-8 minutes a lap, finishing about 7 PM. Crazy fast great fun.

Based on the satellite map it appears that the road doesn't go all the way through, or it goes under a lot of building stuff. In the old days we had two "underpasses" but it was open in the middle.
carpediemracing is offline  
Old 01-16-12, 12:54 PM
  #11  
carpediemracing 
Senior Member
 
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)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by waterrockets View Post
True. If not, you can also note how much you normally beat them by, and give them that much of a lead.
A definitive line also gives you a good "throw the bike" target and practice.
carpediemracing is offline  
Old 01-16-12, 01:13 PM
  #12  
rkwaki
soon to be gsteinc...
 
rkwaki's Avatar
 
Join Date: Oct 2010
Location: Nayr497's BFF
Posts: 8,564
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Creakyknees View Post
I've done workouts very similar to this and I can attribute at least 2 race wins to them. For me, I don't start these until later in the season, because, they are very taxing and in the early months I'm already deep into a training curve. But once I'm getting the form that allows me to be with the leaders at the end, it's time for sprint work.

Just my .02
We used to bump it to three sets
rkwaki is offline  
Old 01-16-12, 07:51 PM
  #13  
shovelhd
Senior Member
 
shovelhd's Avatar
 
Join Date: Jun 2010
Location: Western MA
Posts: 15,669

Bikes: Yes

Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 9 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I don't start sprint training until I'm done with my FTP program at the end of April. I have a stretch of main road that has about 2km of flat, 1km of -1%, leading into 100m of -2%, then a flip up to +3% for 200m. The lead-up gets you up to race speed without a lot of effort. I'll jump about 100m before the flip up and try and hold it up the grade to a road sign at the end. Turn around, ride back to the start in 3m or less, repeat. How many I do depends on a lot of factors, but I've never done more than ten. I'm crushed at the end. Thankfully it's a short ride home.
shovelhd is offline  
Old 01-17-12, 12:54 AM
  #14  
Out-The-Back
Senior Member
 
Join Date: Feb 2010
Posts: 202
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by MDcatV View Post
here's one I kind of like:

warm up well at easy pace

-4x15" small ring sprints, start from stop or barely moving, in 39x17 sprint as hard as you can go, dont shift. legs should be flying. 5' between reps and next set.

-4x15" big gear sprints, start from stop or barely moving, in 53x15 sprint as hard as you can go, dont shift, you should just spinning out the gear as you end the 15" (if you arent go a cog bigger), 5' between reps and next set

-4x15" flying start sprints. these are real sprints, race like. best done on a downhill to uphill transition so you're up to speed, gear appropriately and shift as you sprint.

if you're using power your last set will suck, and your legs will be wobbling by mid second set if done properly.
I did almost this exact workout today, 5x15"x3' high cadence starting at 120rpms to 170ish, 6x15"x3' low cadence starting from 70rpm and go up to 130ish but they were done seated in the drops. Flying sprints 5x15"x3' were done standing, in the drops starting at 110ish.

Frankly, they all sucked. Throwing down power and spinning your ass off repeatedly...not fun.
Out-The-Back is offline  

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

Copyright 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.