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 Post subject: Sprint top speed
PostPosted: Fri Jul 01, 2005 8:12 pm 
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Joined: Wed Jun 29, 2005 8:18 pm
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hi all

I have a very fast acceleration, but my top speed is not quite good.

how can I improve my top speed?

kind regards nicolai :)

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PostPosted: Fri Jul 01, 2005 9:25 pm 
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Location: Qu├ębec
you could try to train on the track! making 200m can realy improve your speed

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Posted: Fri Jul 01, 2005 9:25 pm 


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 Post subject: Re: Sprint top speed
PostPosted: Mon Jul 04, 2005 12:29 pm 
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Location: Oxford - UK
Sprinter Denmark wrote:
hi all

I have a very fast acceleration, but my top speed is not quite good.

how can I improve my top speed?

kind regards nicolai :)


Whats your Max HR and AT HR?

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PostPosted: Fri Jul 08, 2005 9:35 am 
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My Max Heart rate is 208 and my AT is about 188. :lol:

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 Post subject: Re: Sprint top speed
PostPosted: Fri Jul 08, 2005 4:00 pm 
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Location: Boulder, CO
Tippster wrote:
Whats your Max HR and AT HR?


What do either of those have to do with top sprint speed? Sure, you could say sprint till you hit your max HR but that's not an effective way to accomplish much.

There's three sprint workouts I used to use:
1) Have a nice flat length of road with no obstacles. Do repeated sprints in increasing gears for 300 meters, starting from a low speed. Full recovery between. the goal is to go as fast as you can regardless of gearing. This is also a great way to improve your "jump" as you have to get the bike moving quickly from a slow speed.

2) Same as #1 except with a slightly downhill approach before the sprint to get you up to a higher speed. Use a shorter sprint distance and you should (obviously) be in your top gears, but again, keep changing the gearing.

3) Uphill sprints. Short, 200m very steep hill sprints. Out of the saddle all-out effort. Gauranteed to increase your strength.


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PostPosted: Wed Jul 13, 2005 12:43 pm 
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Location: AUSTRALIA
Going faster requires (a) turning a bigger gear (b) faster.
To do this build on both of those i.e. strength, strength and a bit more strength, whilst keeping the cadence as high as possible. It will not help just to pump big gears.

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PostPosted: Wed Jul 13, 2005 1:28 pm 
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smallfish101 wrote:
Going faster requires (a) turning a bigger gear (b) faster.
To do this build on both of those i.e. strength, strength and a bit more strength, whilst keeping the cadence as high as possible. It will not help just to pump big gears.


Why not add to this...

VO2 Max, Pedelling technique and the body's overall effictiveness of processing fuel and oxygen and converting that into cycling effort...

my recommendation is to get some training books and read around the subject...

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 Post subject:
PostPosted: Fri Jul 22, 2005 10:00 am 
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Location: Tas, Aus
Agree with racing aardvark especialy regarding uphill sprints. Motorpacing on the track (sprint specific) is very helpfull. Another technique that I use when the motorbike is broken I head out to a local hill on my track bike and do sprints down that on a 76 gear. Extremely good for the leg speed but the hill is a one n a million with hepas of run off and very limited traffic use.

Overall I'd just sprint, sprint, sprint. No better way of improving.


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 Post subject:
PostPosted: Fri Jul 22, 2005 11:49 am 
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Location: Oxford - UK
stumpytrunks wrote:
Agree with racing aardvark especialy regarding uphill sprints. Motorpacing on the track (sprint specific) is very helpfull. Another technique that I use when the motorbike is broken I head out to a local hill on my track bike and do sprints down that on a 76 gear. Extremely good for the leg speed but the hill is a one n a million with hepas of run off and very limited traffic use.

Overall I'd just sprint, sprint, sprint. No better way of improving.


I disagree with the final statement from stumpytrunks.

First you need a base fitness, from this base or foundation, you can lay on top a structured training plan to achieve specific aims.

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Posted: Fri Jul 22, 2005 11:49 am 


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