085 SPRINT TRAINING TRACK

In a sprint three aspects play an important role that all three can be trained.

Acceleration: the ability to reach top speed as fast as possible. The acceleration is determined by the explosive and maximum force of a rider. In road cycling acceleration plays an important role in short sprints and to come up to speed after a curve and of course during breakaways in the races.

Maximal speed: is determined by the speed of contraction, the muscle strength and coordination.

Sprint endurance: the ability to maintain high speeds for long. In road cycling endurance is always important but especially in peloton sprints is the sprint endurance crucial.

Sprinters are born: the sprint ability is largely congenital; the ratio between the fast and slow muscle fibers plays a decisive role. The greater the percentage of fast twitch muscle fibers, the more power and speed the rider can develop. The ratio between fast and slow muscle fibers is by training to affect only to a very small extent. Through specific training, fast muscle fibers can well perform better.

TRAINING ON TRACK

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The above track-training schedule shows that the sprint training consists of several components all of which must be trained in a specific manner. In cycling one usually works with distances instead of with time. Such as 200 meters – 250 meters – 150 meters – 500 meters rather than the 8 second rule which is made by applying to the sprinters in athletics. Taking the distances used by the cyclists, lasts longer than eight seconds. That is normal in cycling because it takes several seconds for the rider is at top speed.

During this training, the HR may be registered, but because of the short time of this maximal exercise this training is not good to follow by heart rate. The power meter is the ideal tool to record these types of workouts.