Lasalles

Hi everyone,firstly i will say i have this same question posted on another forum,but am seeking any advice.Here we go.
*Does anyone here do specific training for Olympic Sprints to concentrate on the 2nd or 3rd lap??? Do you think its possible to train for these with minimal gym time??? Anyone reccomend indoor sessions that assist in this event??? Thanks...

Eman

Indoor sessions meaning in the weight room or on a bike trainer? What are you doing now?

Lasalles

YEs i meant wind trainer workouts.What would be the best length of time to train.Eg: say 10 min warm up,then hard for 30 seconds then easy for 4 1/2 mins then hard for 30sec again etc.Doing say 8 reps with a ten min warm down making it a 1hr session. Or should i increase the effort time to 45seconds,and should i reduce the recovery time in between?

velo

For an indoor session to train for olympic sprint, I'd recommend doing a longer warm-up (about 20min.) since the efforts will be 100%. Your effort should be in the gear you will ride in the event, and duration should be as close to the estimated time you will be riding as possible, or slightly longer (if you're the second person, try riding a duration that the third person would be riding). Do as many efforts as you can take at say 80%, 90%, 100%, if you're the third person (an example: 80% for 20sec., 90% for 20sec., 100% for 20sec.), or 90%, 100% (an example: 90% for 30sec., 100% for 30sec.) if you're the second or first person. Take at least 10min. between these efforts (you SHOULD need it!).

How does this sound?

Lasalles

Good idea where u build up as though u were behind 2 other ppl.As for race gear,i dont even have a track bike as i sold all my stuff acouple of yrs ago.So will have to stick with the road bike for the moment and somewhere around 53x15. il also test the longer warmup too. try make it into a 2 hr workout.
Cheers...

velo

Sounds good. Good-luck!