Originally Posted by
carpediemracing
I think sprint training is a waste of time. For you. When is the next Prospect you're doing?
cdr
I think I'll regret this but seriously you should do stuff that makes you work to accelerate. You have tons of ftp power, 300 or more if I recall. You can annihilate me at a Prospect with my 200w ftp (or Harlem or wherever). The one thing you need is acceleration. I'm guessing you're really efficient in a small range of rpms. You need to expand that, to widen your usable rpm range. This way you can jump and accelerate a bunch without ending up outside your "good" range of rpms. I think some of the following would help:
- alternating big/low gear sprints. Big ring x 12, x16. Same stretch of road, so either turn around or do a short loop.
- big gear rolls - 53x12 seated for 10 min, 60 rpm, slow.
- little gear spinout - 39x17 or whatever is a straight chainline gear, spin out as fast as you can. Fixed flywheel gear spins would be good too.
- core work and "pull up on the bars" work - bent over rows, lat pull downs, curls with bar twisted 90 deg, dead lift, etc.
Thanks for the feedback. I have a reasonable FTP/aerobic capacity/recovery. I need more snap/acceleration. I think the training to get the latter may well help with those high causality lactic situations like the one that caused me to lose the wheel on the climb today. I was in a 39 x 21, seated, the guy I was chasing was in a 39 x 19 or 17 standing, my legs were screaming too much to respond. I distinctly recall making the observation that my lungs had the headroom for that next effort at that particular moment, my legs were simply too wasted.