TRAINING

Post date: Jan 6, 2015 6:23:33 PM

 

Getting Started: New to cycling, never raced before? Here are some hints and tips about how to get started on the road (click on the link to open page)

 

 

 

Speed/Sprint Training: An essential cycling skill 

                          

Sprinting: an essential cycling skill

By Jeb Stewart MS, CSCS, coach

For Active.com

2/6/2004

Sprinting is an activity in cycling that cannot be avoided. It is imperative to being successful in the sport. It is often what separates the winner from the runner up, and many times only by inches.

It is necessary in so many aspects of cycling that all types of cyclists must take care to develop this ability. Many people exclaim, "I'm just not a sprinter," when what they really mean is "I'm not a great sprinter," as most people do not like to do what they are not good at doing.

Like it or not, if you are going to race a bicycle, you are going to have to learn how to sprint. You may not be the guy who gets the lead out at the National Championships next year, but focusing on your sprint in your training might just be what helps you make the break, win the field sprint, or just finish the race.

Sprinting involves the activation and the training of both the ATP-CP system -- responsible for short-burst activities lasting up to 8 seconds -- and the lactic acid system, which supplies the energy required for activity lasting 10 seconds to two minutes (USA Cycling Coaching Staff. USA Cycling Expert Coaching Manual. USA Cycling, Colorado Springs, CO. 2002).

To become a better sprinter, both of these systems must be developed through specific training. Training these systems will enable you to rely on them to generate more speed and explosiveness and will help the body adapt cardiovascularly to tolerate and buffer high levels of lactic acid -- thus making you a more efficient performer. 

Once you have begun to improve you basic sprinting ability, you must then begin to practice sprinting in the many situations that arise in a race that will require you to put down the hammer.

These include, but are not limited to: attacking uphill, sprinting downhill, into or out of a corner, sprinting from inside, in front of, or from behind the pack. Practice these and you are sure to fare better when the racing season gets into full swing.

Like much of the fitness and skills required to perform at a high level in cycling, the fundamentals necessary for developing a good sprint are best acquired in a periodized fashion. Many of the drills performed in the offseason during the base-building/endurance or power/build phases of training are geared toward developing the necessary power, leg speed, and neuromuscular efficiency needed for an effective sprint.

Remember, power is a function of strength x speed, and both are required to sprint with the best. Many of the fast pedaling drills, small-ring jumps, and big-gear surges performed earlier in the training year are precursors to sprinting and power efforts down the road.

These drills are aimed at helping the rider develop the necessary leg speed and neuromuscular recruitment needed to produce that "snap" that many successful sprinters have to create a gap between them and the competition when they jump for a field sprint, a prime, or to attack. These are best practiced in the small ring before moving on to the big ring, in order to develop the necessary speed and leg strength required to sprint in the big ring effectively. 

Some examples of these types of drills are as follows:

Jumps

Eight-second or 50-meter mini-sprints done in the small ring without shifting. These are done during easy endurance-type rides and help the rider develop snap and teach them to wind out those gears before feeling the need to shift. These also are done at the beginning of a sprint workout to prime the nervous and muscular systems in order to get them ready for the work to come.

Example 1: 3 - 5 jumps with 1 - 3 minutes between each, followed by 5 minutes easy spinning, then do your sprint workout. These also can be performed every 5 to 10 minutes during an easy day to keep the legs going and work on snap. They are a good way to get ready for a race the following day, when done in conjunction with some LT and big-gear work.

Example 2: Easy ride with 8-10 jumps during the ride, with 5-10 minutes' easy pedaling at endurance pace between each.

Fast pedaling efforts

Done in the small ring; the focus here is high, efficient cadence, not high heart rate. These are done as 1 minute on/1 minute off efforts, building up to the fastest pace you can hold without bouncing or losing form. These are a good way to get the legs ready for big gear/low-cadence work, and to recover and clear the legs of metabolic waste from the same. They can be done on big-gear days or on easy spinning days.

Example: Standard warm-up followed by 10 x 1 minute on/1 minute off fast pedaling efforts in the small ring.

Small-ring sprints

Done to work on leg speed and neuromuscular recruitment, these are a great way to work on sprinting early in the season, to work on sprinting fundamentals, to get ready for the big ring on sprint days, and to spin out the legs after big-gear stuff. 

Example: Standard warm-up, followed by 3-5 small ring jumps, then:

 

2 x 39:19 with two gear changes, jump hard from 12-15 mph and wind each out completely before shifting, and 3-5 minutes after each, 5 minutes easy.

 

 

2 x 39:17 with one gear change, jump hard from 15-18 mph and wind each out completely before shifting, and 3-5 minutes after each, 5 minute easy.

 

These also can be done as a gear ladder, where a sprint is done in every gear on the small ring from the top to bottom and back up the cassette. These are 50- to 150-meter sprints going as hard as you can, winding each gear out completely, and resting 3-5 minutes between each until the cassette has been run through.

This is a very demanding workout and is a great way to work on your "snap"!

Surges

Done in the big ring, these power efforts are geared at teaching the athlete to generate power in the big ring when the time comes to sprint, further down the road in the training season. Being able to turn over a big gear is key to sprinting from a fast pace at the end of a race.

These are done while staying seated, and do not typically take the heart rate up much, so they are a good option for power phases of training where staying below threshold is still a focus.

Example: While staying seated, use a big gear (i.e. 53:17 or lower) that allows you to pedal at 40-50 rpm's at about 12 mph, and then attack that gear hard while staying seated and hammer on it until you hit 80-100 rpm's, and the effort is finished. Pedal easy for 3-5 minutes between efforts and repeat.

Big ring

Done to work on leg speed, power, and speed endurance in the big ring. If you are going to compete in a sprint, you are going to have to do it in the big ring if the speed is anywhere over 15 mph. After working on your sprint in the small ring for a while, move on to these drills.

Example: Standard warm up, followed by 3-5 small ring jumps, then:

 

2 x 53:19 with two gear changes, jump hard from 18-20 mph and wind each out completely before shifting and 3-5 minutes after each, 5 minutes easy.

 

 

2 x 53:17 with one gear change, jump hard from 22-24 mph and wind each out completely before shifting and 3-5 minutes after each, 5 minutes easy.

 

 

1 x 53:16, 15, 14, 13, jumping as hard as you can and winding that gear out complete from 25+ mph, no gear changes, 5 minutes easy between each

 

 

 

Winter Training: How to keep fit during the off-season.

It's tough to maintain a regular training regimen 12 months a year. Taking a break from your usual routine for an off season, winter training program will not only help you maintain a good foundation or base for those early spring rides, but also help to avoid burn out when it's time to resume those tough, regular season sessions. A balanced off season program should contain resistance (weight) training, time on an indoor stationary trainer, and a cross training aerobic sport such as swimming or x-country skiing. Other choices might include aerobic classes, self defense classes, jumping rope, tennis, rowing, swimming, yoga, spin classes, and mountain biking, if conditions permit. The variety of activities in itself enhances the psychological benefits of a winter break.

 

 

 

 

Intervals: Interval training involves repeated periods of intense physical activity (the exercise interval) alternating with periods of recovery (the relaxation interval). The relaxation interval avoids significant lactic acid build up and, as a result, allows longer training time at peak performance levels. 

Intervals are most effective when they are : 

Short exercise intervals are 15 to 90 seconds while longer intervals may be 3 to 5 minutes. Once you decide on the duration for your intervals, pace your effort to exercise at your maximum throughout that period (if you can't make it through the entire interval, you need to cut back your effort a bit). The goal should be 10 to 20 minutes of hard pedaling (not counting warm up, recovery, or cool down). If you are just beginning an interval program, consider starting with 5 minutes of peak effort.

 

 

 

A Good Weekly Program: 

Aim for a total time committment per week of 10 hours. It's interesting that two of America's all-time great road riders, Greg LeMond and Connie Carpenter, both recommend the same total weekly training time -- 10 hours -- for fast recreational riders. They say if you devote that much to a mix to distance, speed, climbing and easy rides for recovery, you're likely to come close to your potential. Wouldn't more be better? If you do try to add in extra hours, you risk bothy overtraining as well as the extra stress produced by more time on the bike. Both physical stress on your body and the pressure it puts on responsibilities to family, friends, and profession

 

 

Strength & Power Training :

 

Core Training

In the last few years, there has been a big increase in the emphasis on strengthening the "core" of the body. The body's core, which includes the back and abdominal muscles, can be a weak link for many time trialists. Because of the extended aerodynamic positions, cyclists may be able to generate ideal power early in the event, but then low back fatigue and pain contribute to a loss of power. Most riders give away significant pedal power because of weak low back and abdominal muscles. 

The legs perform most of the work in cycling, but a strong core will increase stability on the bike and increase power transfer to the pedals. In addition, a strong lower back will allow you to remain in a more aerodynamic position for longer periods of time without discomfort. Here are a few things to keep in mind when working to strengthen core muscles:

 

On the Bike Training

During the off-season you can develop a solid strength base in the gym, however, strength training alone will not make you a better time trialist. By adding on-the-bike resistance training to your program, you will transfer the strength gains from the gym to pedal power. The combination of a well-designed strength training program and on-the-bike strength training will maximize your potential. 

Most of the power delivered from your legs to the pedals comes during the first half of the pedal stroke. The muscles that are active during this phase include the quadriceps, hamstrings and gluteus maximus (your rear end). The gluteal muscles are used to a much greater extent in the time trial due to the aerodynamic position. These muscles are most active during the first half of the down stroke, providing substantial power when it is most needed. The following drills allow you to target these muscle groups and transfer the strength gains made in the gym to specific on-the-bike applications. 

One leg pedaling. This strength and skill drill will help to increase power through the top center and bottom dead center of your pedal stroke. This drill is best when done on an indoor trainer and should be ridden at a moderate intensity level. To specifically target the muscles used in a time trial, complete the drill in your aero position. After a thorough warm-up, pedal with only one leg at 50-60 rpm in as hard a gear as you maintain for 30 seconds to one minute. The pedal stroke should be made as smooth as possible. Alternate and ride with your other leg for the same time period. Rest for 2-4 minutes between efforts by riding with both legs at a faster cadence (95 - 110 rpm). Repeat the drill 4 to 8 times for each leg. 

Muscle Tension Efforts. These workouts can be performed on a steady climb (5-8%), against the wind on flat roads, or on a stationary trainer. The idea is to maintain a low cadence (55~65 rpm) while pushing against a high resistance. The purpose of the lower cadence is to allow you to limit heart rate, increase the muscle tension and force you to concentrate on your pedal stroke without the benefit of pedal momentum. It is important to stay seated and in your aero position during the entire effort. Try to get an even amount of power output throughout the entire pedal rotation. Initially, pedaling this slow with this amount of resistance is going to cause your pedal stroke to be uneven. If these are done on an indoor trainer, you will hear the wheel surging and slowing through each pedal stroke. Try to eliminate this surging by "scraping the mud off your shoes" at the bottom of the stroke, then pulling up through the back, and extending over the top into the downward push back to the bottom. These high muscle tension efforts can be ridden for 10 to 15 min, allowing the same time for recovery. Start with 2 or 3 repeats and increase up to 4 or 5. 

Power Starts. Designed to help increase your power to the pedals, this workout needs to be done on a flat section of road. Select a large gear, possibly a 53 x 12-15, but adjust accordingly depending on your level of development. You want to begin this drill at a very low speed (3-5 mph). When you begin, JUMP on the pedals, out of the saddle, driving the pedals down as hard as possible. You want to use the leverage of the handlebars to move your body over each pedal as you drive it downward. Each effort should last no longer then 10 pedal strokes or 8 to 12 seconds. Since this is a muscular workout, you can ignore heart rate during these efforts. It is important to ride easy for 5 to 7 minutes between efforts to allow for full recovery. You can start with a set of 3 to 5 repetitions and build up 8 to 10 repetitions. This drill does place a high load on the knees. Do not attempt this drill until you have completed at least a month of basic strength training.