Sprinting and going fast

[Citius]

Agree although, having said that, I've posted a training plan of my own!

Well yes you did, but in your defence you did suggest waiting until after xmas before getting stuck into the intervals, which is (IMO) absolutely the right thing to do

 

[Andywinds]

Thanks Joshua, that is very helpful.

There's really no need for a structured plan unless you're racing seriously or intend doing some TT's.

Plenty of miles in your legs first off. We're coming up to winter, so join a club and get some long miles in before the New Year ( am I really saying that!) Try to sprint with the faster boys to the cafe stop and stay on their back wheel on the climbs!

Two sessions I would try after Christmas, once a week for each, indoors or out :

To ride faster for longer -

2x 20 minute intervals. Warm up, 20 mins at a faster speed than normal, recover for a bit, another 20 mins harder riding, then warm down spin to your back door.

Sprinting -

Warm up,
20x 15 second sprints on/off ( 15 second sprint, then 15 second recovery and go again),
Recovery spin 5-10 mins,
10x 30 secs on/off sprints,
Recovery spin,
5x 1 min on/off sprints,
Recovery spin as long as you need before falling off bike.
Best done on a turbo IMO and it's not compulsory to do all three to start with. Doesn't look much on paper, but I find this extremely hard - but I am old and decrepit!

At a later date you can think about heart rates, training zones, power meters etc. if you're still keen.

Alternatively, just ride 200-300 hundred miles a week at a decent pace. That'll do the trick!

 

[Andywinds]

I take your points on board, I've received some really good info now and I do realize that I am very new to this. I suppose some of my post was asking 'what do others do'. But I will take all the advice on board. so for now I will ride and see where it takes me. Thanks

You are nowhere near needing to do anything like that just yet. The only people who will give you advice like that at your stage are just random nobbers with no clue what they are talking about.

If you want to improve yourself, just keep riding. If you want to sprint, just sprint. But build your base for a few months before trying to load your top end.

 

[Skudster]

It seems really silly to me that cyclist do not supplement with strength and conditioning at the gym. I know what works for me, but I agree it does have to be tailered to suit your training schedule. I would concentrate not so much on developing muscle hypertrophy and stear more towards plyometrics.

 

[Hacienda71]

 

[ColinJ]

I've just had a quick scan through this thread and it strikes me that Andy just wants to get a bit quicker. Mentioning sprinting and going fast probably made people think that he wants to compete at a high level. Maybe he does, but he hasn't actually said so (unless I missed it).

I wouldn't be surprised if the kind of speeds that he is thinking about are the speeds that most of us can manage, in which case just doing what most of us do would suffice, which is what various posters have already suggested - get out on the bike more often, for longer distances, tackle some challenging hills, put enough effort in to get very out of breath several times a ride, with recovery riding in between.

Andy - do you actually want to race? How fast is 'fast'? How far do you want to be able to go at that speed? If you are talking about 20-25 mph for a few miles then that is easily achievable just with regular cycling. If you are thinking 25-30 mph for 10-100+ miles, then you would have to get serious about training!

 

[Andywinds]

Hi Colin, First off I have no wish to compete, I just like the idea of increasing flat speed in shortish sections, I know that may sound odd but that's it. So I wanted to know what others did.

So my goal was to be able to hit 40mph over 1/3 of a mile on a flat, but it is a challenge. I'm enjoying getting faster for longer as I am looking to lose weight, I also go to the gym and do weights 3-4 a week, being doing this for 20 years now.

I've been doing what you have quoted, and it's working, slowly. Distance wise, the longest road session I have done is only 25 miles, hoping for 40+ tonight.

"get out on the bike more often, for longer distances, tackle some challenging hills, put enough effort in to get very out of breath several times a ride, with recovery riding in between"

I've just had a quick scan through this thread and it strikes me that Andy just wants to get a bit quicker. Mentioning sprinting and going fast probably made people think that he wants to compete at a high level. Maybe he does, but he hasn't actually said so (unless I missed it).

I wouldn't be surprised if the kind of speeds that he is thinking about are the speeds that most of us can manage, in which case just doing what most of us do would suffice, which is what various posters have already suggested - get out on the bike more often, for longer distances, tackle some challenging hills, put enough effort in to get very out of breath several times a ride, with recovery riding in between.

Andy - do you actually want to race? How fast is 'fast'? How far do you want to be able to go at that speed? If you are talking about 20-25 mph for a few miles then that is easily achievable just with regular cycling. If you are thinking 25-30 mph for 10-100+ miles, then you would have to get serious about training!

 

[ColinJ]

Hi Colin, First off I have no wish to compete, I just like the idea of increasing flat speed in shortish sections, I know that may sound odd but that's it. So I wanted to know what others did.

So my goal was to be able to hit 40mph over 1/3 of a mile on a flat, but it is a challenge. I'm enjoying getting faster for longer as I am looking to lose weight, I also go to the gym and do weights 3-4 a week, being doing this for 20 years now.

I've been doing what you have quoted, and it's working, slowly. Distance wise, the longest road session I have done is only 25 miles, hoping for 40+ tonight.

"get out on the bike more often, for longer distances, tackle some challenging hills, put enough effort in to get very out of breath several times a ride, with recovery riding in between"

Ah, well, 40 mph on the flat for 1/3 mile would really take some doing!

I just put some numbers into THIS CALCULATOR and it reckons you would have to sustain over 1,100 W for nearly a minute. You are not going to achieve that!

To put it in perspective, according to THIS CHART, a world-class cyclist could produce about 11.5 W/kg for 1 minute, or about 800 W for a world-class rider weighing 70 kg (11 stone).

You will have to lower your target somewhat!

 

[Hacienda71]

as ColinJ says hitting 40 mph plus on a flat road and holding it for 1/3 of a mile is not easy. You are looking at a very good amateur club rider to get there, pushing pro territory.

 

[Andywinds]

Ooops, left out an important part of my goal, I just want to max out at 40mph and not maintain.

Ah, well, 40 mph on the flat for 1/3 mile would really take some doing!

I just put some numbers into THIS CALCULATOR and it reckons you would have to sustain over 1,100 W for nearly a minute. You are not going to achieve that!

To put it in perspective, according to THIS CHART, a world-class cyclist could produce about 11.5 W/kg for 1 minute, or about 800 W for a world-class rider weighing 70 kg (11 stone).

You will have to lower your target somewhat!

 

[Citius]

It seems really silly to me that cyclist do not supplement with strength and conditioning at the gym. I know what works for me, but I agree it does have to be tailered to suit your training schedule. I would concentrate not so much on developing muscle hypertrophy and stear more towards plyometrics.

I would steer more towards riding a bike...

 

[PhilDawson8270]

It seems really silly to me that cyclist do not supplement with strength and conditioning at the gym. I know what works for me, but I agree it does have to be tailered to suit your training schedule. I would concentrate not so much on developing muscle hypertrophy and stear more towards plyometrics.

Increasing strength is irrelevant for cycling.

 

[ColinJ]

Ooops, left out an important part of my goal, I just want to max out at 40mph and not maintain.

Ah ... Yes, that sounds more doable!

I haven't actually raced but did get into a few sprints to road signs on training camp holidays. I'm not quite sure what the appeal of doing a solo sprint is though ...

 

[Ian H]

Euphemistically speaking...

 

[uclown2002]

Reaching 40mph on the flat without a significant tail wind will take some doing!