Sprint Cycling Training

Here are some random thoughts I had about training sprinters.

1. The law of averages beats the law of extremes.

Everyone seems to want to hit peak speed, cadences, power, weights in the gym, mileage in training. Even in a 200m sprint one can't sustain peak power for the whole 200m and I believe it's preparing to sustain that power over the goal duration and finding a healthy balance in training that will make for the best sprinter.

2. Conditioning conditioning conditioning

When I did Sport Aerobics (a strength and power sport) we went to an Evil Russian Gymnastics Coach to learn skills but when he looked at us the first thing he said was "conditioning conditioning conditioning". You can build all the power in the world but without good condition you will not be able to take advantage of this.

This was the rationale behind the conditioning blocks. I don't think we got these spot on. By making them 6sec on 54 sec off I think people were doing them too hard. The intention was to do 5-10 sets of 10reps. Most people were cooked after 2-3 sets.

3. Conditioning for sprinters

Sprinters do not need to do rides over 2 hours. Seb Coe and his father Peter used a 2 up 2 down approach to preparing for events. A match sprinter or Keirin rider need to do efforts at the anaerobic power level. 2 up includes alactic capacity and alactic power, 2 down is anaerobic capacity and aerobic power. A downhill cyclist and Kilo rider focus on anaerobic capacity and instead of alactic power they need aerobic capacity.

Even keen to see people getting out and riding some Criteriums and Short Road Races (<25mile/40km) as a fun way to get some good conditioning. But unless you want to become a Pro roadie no 6 hour rides.

4. Alactic and Anaerobic are easier to develop than Aerobic

I think the Aussies have it totally wrong. They obsess on max power, max speed and peak strength. Speed endurance is tacked on at the end. As mentioned in point one this experiment has failed. They have some very fast riders who are unfit and get progressively slower over a ride, over an event, over an event and over the season.

I am going to plan on keeping the 3 week conditioning block but shorten the speed blocks to 1 week. The problem with all speed and no condition is you can't hold the speed for long. All condition and no speed means you stay slow and the same slow all event long. The 3 week conditioning block and 1 week speed block will help you to achieve excellent form and the speed blocks will help you stay in touch with your speed.

5. Sprints are going long.

In the past on big tracks you could hold the sprint to well past the 200m mark. Now with smaller tracks and with it hard to pass on the bends (and straights) riders are going early. Even makes the 200m hard assess opponents with sprints running 300-500m long. Another reason to avoid focusing on peak power.

6. Peaking for the sprinter

My plan is to run a 4 week speed and taper block. I had worked on a 3 week block but some riders felt 4 weeks was better.

7. Tactics

The most important tactic is to be in control. In the individual events it is controlling your ride, your line, your pace, your position. In matched rides it is controlling your opponents. This applies if behind or leading out. In the lead judging your speed so you don't get jumped but not carting your opponent to the line. From behind forcing the opponent to use more energy to try and keep them guessing when you will strike.

8. Planning

I think we still need better race plans. I learnt this from 7 time NZ Sprint Champs Jon Andrews who was meticulous in his preparation for any event. Also from Aussie World Kilo Champ Martin Vinnicombe who after finishing 2nd at Seoul Olympics sat down and mapped out the next four years to the day on winning Gold.

9. Diet

I have really been focusing on getting my weight down and fully paying attention to what I eat. Amazing how calories creep up on you and how I am eating more and but taking in less calories. And also eating a far more nutritious diet. Had a Meatball Subway and realised it had 4000kilojoules whereas the same size (volume of food) chicken breast Sub was only 2000kilojoules. Less body fat = higher power to weight, less to accelerate, lower frontal surface area and increased ability to maintain a aerodynamic riding position.

10. Equipment.

On the track Double Discs for all individual events on indoor tracks and Discs Trispoke Combination for Sprint and Keirin. Vittoria Pista Evo are the tyre of choice. 19mm for TTs and 22mm for everything else.

11. Warm Ups

No 6 hour warm ups like the French or Aussies. 5-15min is heaps so your muscles are ready and you are not worn out by the time you hit the line!

12. Racing

Need quality racing. Especially leading into events. Even if you have to travel. Even if the legs are not there need to go through the motions to get big race day perfectly dialled in. In 1996 this was the difference between Gary Neiwand and Darryn Hill (top 2 qualifiers in 200m at Atlanta) and Jens Fiedler. Jens had been racing all year long while the Aussies had been training all the way. He was able to stay focused on the task at hand as he had been doing it all year long.