Dalai

Yes they mostly do. One study supporting why...

Power Athletes and Distance Training

Physiological and Biomechanical Rationale for Change

Marcus C.C.W. Elliott,1 Phillip P. Wagner1 and Loren Chiu2
Sports Med 2007; 37 (1): 47-57

https://upupup.aboc.com.au/the-book/a..._download/file

4. Conclusions

Sustained aerobic training, at even low frequencies and volumes, has been shown to clearly interfere with strength and power development, as well as contribute to risk of overtraining and an ineffective motor learning environment.

carleton

+1

This is the study I was thinking of in the post that I deleted.

alfa111

Hey guys I'm new to the forum. This will be my second serious track season and I recently got comfortable on my new rollers. What roller workouts do you guys recommend for match sprint training? It's still my offseason so I've been doing lots of heavy weights and strength work. I'm looking to get my legs moving again but I'm not sure I can spin above 200rpm

Velocirapture

Hey Alfa111, welcome to the forum

Rollers are good for leg-speed drills and warming up, mainly. Which both help with match sprinting! Rollers are not any good at training for the on-bike power needed for match-sprinting. If they are all you have, though, I'd recommend doing high speed rev outs immediately after your lifting. prolly only really possible if you lift at home, or can get home quickly from the gym.

There'll be a lot more input from more experienced sprinters to follow

alfa111

Thanks I'll give that a shot! Previously I've only done alternating squats with box jumps so I can how this would be beneficial.

My roller workout last Tuesday was five sets of ten seconds above 150rpm with about 3 minutes in between. I was just playing it by ear. Any specific roller workouts you guys recommend?

gtrob

I dont do them as I dont train on rollers, but I know a few that do 'pyramids' for leg speed.

For example, every minute add 5rpm until you can't hold it anymore, then start to back it down. Or like you did, 10sec efforts at something like 150, then start to try and make it a 15sec effort, or a 160rpm effort.

Or throw a light gear on and try and keep up with fast people at the track

alfa111

Good idea! Those pyramids will be tough. I'm looking forward to spinning up a small gear on the track... If only Marymoor would dry out That sounds similar to "Tailwinders" mentioned in this article https://www.edb.utexas.edu/ssn/CCA%20...h%20Sprint.PDF

Velocirapture

We're currently ramping up to Nationals (early April), so have had a couple of big sessions. Tuesday (big gear day - ~4-6" bigger than race gear), coach decided we're doing 12 x flying 500s. Nice and tough (warm up is 10 min blue line, 10 min top edge, burn out last 5 laps).

Thursdays is small gear day - 88".
Same warm up, 4 'short-short' (pursuit line to finish line) standing starts, four 'short' (pursuit line to 200m start) standing starts, 4x half-lap standing starts.
Then 2 sets of Russian Steps; slow roll pursuit line, half lap sprint, roll half lap, full lap sprint, roll lap, 1.5 lap sprint, roll, 2 lap sprint, then 1.5, 1, 0.5. die. that was the first one. I was expecting a short recovery before the second one, but we rolled 3 laps and kicked it off again.
Next, 5 min cog sprints.
Then 1 set of reducing intervals - 4 lap hard, 4 laps roll, 3 hard, 3, roll, 2, 1.

2x 10 frogjumps to finish it all off.

I am still broken

carleton

I used to train under a coach that used similar programming.

I am so sorry for you right now

VanceMac

That makes me think of this:

rensho3

Ouch!

VanceMac

That wasn't a dig... Mozart was a genius! I will say, my simple brain does better when I have one thing to worry about per workout.

carleton

The coach I had that subcribed to similar progrmaming made it simple for me one day:

Assignment: 5 sets of 3 x Flying 500 (full gas)

I'd guess that this was sort of an old-school programming from the TTown coaches. Nothstein mentioned doing lots of flying 500s in an interview once.

taras0000

Good for Kilo and Keirin

gtrob

what would you be doing in between the 3 500s? recover at the top of track for a min or come off?

carleton

Come off for like 15 minutes.

carleton

Yeah, I can see that.

Velocirapture

My brain only did have one thing to worry about - survival!

gtrob

Im counting this as training...

3hours of riding on the track from about 11pm to 4am last night, sometimes with 15lbs of camera equipment mounted to the front and/or back of my bike (makes for some interesting handling). Sometimes in a full body green suit with a go pro on my head. Sometimes solo on a tandem bike.

And I am about 40% sure it wasn't all just a dream.

Jared.

I saw some photos somewhere on the Interwebz of that. What were you guys filming for?

myth001

Green suits and green screens always sound fun. Is there going to be a virtual "put yourself on the track" photo op for the non-cyclists?

Or those footage can also be used for virtual track racing... someone can make a cool game out of it.

gtrob

It was a commercial for Cycling Canada, it will make more sense when you see it should be out next month, I'll be sure to post a video when I get one.


Another reason to run Scattos!

myth001

A commercial, oh well, still not bad. I was hoping to see some virtual track fun.

Could this be something to do with the Official opening on the 16th of this month?

carleton

That's crazy!

taras0000

It would've been nice if they had co-ordinated the wheel graphics so that the maple leaves and the red bars were in sync when upright to make one flag