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the_village_idiot
Joined: 07 Oct 2009
Posts: 105
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 Posted Sun Nov 8, 2009 7:14 pm |
Hi guys,
Have recently got into cycling and wish to improve my fitness- mostly commuting and the enjoyable sunday trail ride.
I have other aims other than cycling (i weight train frequently, wish to be a good sprinter) but would like to cycle to provide me with a good base level of fitness- perhaps enough to cycle hard for an hour.
However- i would like to be able to sprint hard and very fast on a bike. I realise i cant be a pro in all the areas i mentioned- but think that the weights and sprinting will go well together- and although a base level of fitness for a 1 hour fast ride contradicts this a little- i belive it is still atchievable.....
I would really appreciate some advice on how to acomplish the cycle side of things- particularly how such training ties in with Cadence
I would imagine it to be something like this:
1) Sprint on bike for 30 seconds up hill
1:30 gentle flat/downhill
repeat 4x
2) Perform above 1x/week- and once same but sprinting by foot
3) fast commute (5 miles each way) 3-4x a week
4) Fast cycle 1x/week- possibly incorporating sprints?
When sprinting- should i aim for an artificially high gear to work the muscles harder?
Any advice would be excellent thanks! 
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NapoleonD
Joined: 16 Jan 2008
Posts: 4559
Location: Cheshire
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Posted Sun Nov 8, 2009 8:19 pm |
Do you mean Track sprinting or sprinting in a road race?
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NapTwit |
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the_village_idiot
Joined: 07 Oct 2009
Posts: 105
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Posted Sun Nov 8, 2009 8:53 pm |
good question - please explain the difference, and how you would train differently for each?
But mostly- the ability to accelerate and hold a hard pace on a road or hammer up a big hill!
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NapoleonD
Joined: 16 Jan 2008
Posts: 4559
Location: Cheshire
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Posted Sun Nov 8, 2009 8:54 pm |
For what? Racing?
If it's racing then there is a HUUUGE difference between sprinting on the track and road.
Road occurs after 50 miles of constant attrition, Track is just a balls out effort after a short game of cat and mouse or a 200-500metre TT...
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NapTwit |
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the_village_idiot
Joined: 07 Oct 2009
Posts: 105
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Posted Sun Nov 8, 2009 9:21 pm |
ah- thats a tricky one- 90% track in that case
in truth, although i enjoy it, im cycling for fitness and carry over to daily life.
so- i wish to be heavily bias to the track style- balls out effort it my thing- see my other priorities- weights, running/sprinting, sprinting on bike, base level of fitness
however- am hoping my commuting will give me a base level of fitness too!
thanks m8
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oldwelshman
Joined: 16 Oct 2006
Posts: 2415
Location: United Kingdom
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the_village_idiot
Joined: 07 Oct 2009
Posts: 105
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Posted Sun Nov 8, 2009 10:20 pm |
im guessing i am.....simply due to the other types of training i do, any benchmarks to find out?? 
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Alex_Simmons/RST
Joined: 14 Sep 2007
Posts: 1766
Location: Sydney, Australia
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Posted Mon Nov 9, 2009 12:18 am |
Get to a track and do some starts, sprints and various accelerations from different speeds and from different parts of the track. With and without other riders.
The most important training for a sprinter, is sprinting.
The gear used in sprint training (within reason) really doesn't matter all that much from a physiological development standpoint.
Custom Training Plans -- cyclecoach.com -- My blog |
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oldwelshman
Joined: 16 Oct 2006
Posts: 2415
Location: United Kingdom
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the_village_idiot
Joined: 07 Oct 2009
Posts: 105
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Posted Mon Nov 9, 2009 10:00 pm |
| oldwelshman wrote: | | the_village_idiot wrote: | | im guessing i am.....simply due to the other types of training i do, any benchmarks to find out?? |
Depends on your age nd whether you tired track before and how good you want to be?
If under 30 do 200m and if more than 12.5 secs forget it |
im 25 and currently on a cyclo cross bike
pardon my ignorance- but is that 200m from a standing start i assume? (obviously on flat!)
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NapoleonD
Joined: 16 Jan 2008
Posts: 4559
Location: Cheshire
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