rubiksoval

Exactly the same as me. Give me a technical corner before a sprint where I get to coast for 2-3 seconds, and I'm having a happy time.

I don't usually train to sprint very much, and generally, the harder the last mile or so, the better I do comparatively. So maybe that 1-2 minute power helps with that?

rubiksoval

Yes, this, too!

Hermes

The coached structured track sessions that I attend commence with a warmup. Then sprinters and endurance racers do accelerations and two to four 100 meter jumps. The sprinters get their workout and the endurance guys get a different workout but the sprints for the endurance racers are finished unless there are structured small group efforts that have the racers sprinting at the end.

Sometimes I get a road workout that is - ride around and do nothing but jumps and accelerations.

I have found that doing 100 meter jumps 7-8 seconds at the start of a workout I can generate a lot of power for not a lot of fatigue because I use the ATP PC system and shut down before going anaerobic. I ride around for a couple of minutes to allow the ATP PC system to recharge and do another one.

I have been on numerous road group sprint workouts with a coach were we meet at a specific spot on a road that has a hill that flattens out. Generally, there are light posts that are usually about 200 meters apart. We use the hill as a lead out, get into our sprint gear and then start sprinting at the first light post and shut down at the second one. Sometimes we do these in groups of two or three racers. Sprinting is the entire workout for the day. This is road sprinting 101 and probably too elementary for most on this board.

IMO, the problem with sprint specific training is that road cyclists do not want to do it. They want to ride their bike and generate TSS and improve their training stress score. The idea of warming up and then doing nothing but sprints and resting a lot between sprints seems like being served a cup of arsenic.

IMO, a lot of road sprint finishes, at an amateur level, is decided by who is the least tired with the most sprint talent when it is time to sprint.

gsteinb

We'd occasionally work some sprints at the end of a workout but those would be 3 or so 20 seconds efforts. On more rare occasions we'd work some 1 minute efforts and a jump, also at the end. Usually though it was about having the best jump of those with the snot to be around at the end of a hard race.

gsteinb

Nice work. Diet-wise I take one step forward and two steps back. Not having a real easy time with it.

TMonk

I just wanna go fast guys, I'm simple man.

Fast 4h today with some teammates, saw Hermes (I think?, was cross-eyed) on the way back into town in the early afternoon.

Hermes

Yes, I thought that was you as well.

caloso

Went on a great 2 hour gravel ride with my kid. On the way back I got a text from my wife to ride to the Salvation Army because they had surplus vaccines. Unfortunately, you had to register ahead of time so no dice.

topflightpro

And that is why I took up track sprinting.

Hermes

Sunday Fiesta 2x20K TTT. Normally, not our Sunday route but decided we did not want to pick our way along the coast with beach traffic and etc. Overcast, cool with the slower cross wind and we saw TMonk . It was great to have a really fast guy on the course for inspiration.

gsteinb

When I dream I see TMonk.

hubcyclist

Another 3.5hrs on the trainer today to wrap up this block. It’s mentally exhausting being on the trainer and I could have done better with fueling/hydration because both days I’ve had quite a bit of decoupling toward the last hour, which really shouldn’t be a thing given my pretty solid base fitness. But I drink too much coffee before my ride and then if I drink a lot on the ride then I’m always having to go to the bathroom lol

my ctl is at 83 and before today’s ride tsb is -15, so prob a bit lower than that and I don’t feel tired which I suppose is a side effect of a lot of z2 riding. Not sure what I’m getting out of this block but I’m looking forward to starting my next round of sweet spot base

TMonk

Not that fast... that's too fast!

TMonk

Yesterday, 2 hrs on the TT bike in the AM with some time in position over two Sweet Spot intervals, then another 2 hrs of MTB in the afternoon. I spent most of the afternoon chasing this young guy at work up every hill until he would crack me, I'm so spent. I think I'll have some good gainz after this rest week.

After 5 months on the job (fresh out of college) he is quitting so he can move to Boulder Colorado to live at altitude and train to become a pro triathlete. He approached me a couple of months ago and asked if he could reduce his hours and lose his benefits so he could train more. We were already a bit thin so the answer was no.

He has mentioned doing a 365w 20 min on Zwift (at 160 lbs) and now I believe him. Another co-worker has commented that his run times on Strava are pretty elite. He'll routinely do 15 miles of running before work and then get on the bike on Zwift when he gets home, crazy. His background in high school was swim team, then triathlon in college (UCLA).

It sucks to have spent the time training him, but hey I have no hard feelings. I also think it's wild to go and just do this without even having hired a coach, but the kid may have the goods, and hey do it while you're young. He could totally start of his career after getting burnt out in a few years as an entry level chemist, with some good life experience along the way. I wish him all the best.

wktmeow

2x35' @ a little over 95% last night, after 3:45 of mostly z2 Saturday. Should be ready for a good re-test and bump hopefully. Need to get my mid-week consistency up some. Thinking I'll do sprints instead of weights this week so I'm a little fresher for testing on Saturday. Might need to do rollers in the garage, hop off, sprint a hill near my house, back to rollers, rinse & repeat.

wktmeow

My envy for naturals is real. 9 years of this and I'm nowhere near this level, sigh

burnthesheep

Edited to preserve privacy.

topflightpro

Glad to hear you're OK. Good luck dealing with that crap. Raleigh PD?

cmh

Dang - glad to hear you weren't hurt bts.

Hermes

Glad you are okay and yes, no details here.

TMonk

Was expecting the worst when I read the first part before the comma. Glad you're OK, and yes please keep details/convo to a minimum.

-TMonk

caloso

Yikes. Glad you're ok.

burnthesheep

Edited to preserve privacy.

burnthesheep

Edited to preserve privacy.

caloso

90 minutes of endurance plus some form sprints on the trainer. Bingeing the show Catastrophe and halfway through realized how much Sharon Horgan resembles my wife. I guess I have a type: freckly gingers with a heightened sense of irony.