Track men -your interval workout please

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Hi guys,

Can you give me some examples of the favorit anaerobic work capacity intervals that track riders do by wattage?

I can't say for wattage, but ladder sprints are always fun (insert sarcasim here).

If you have never done them before they are like this:
10 sec Sprint 50 sec Recover
20 sec Sprint 40 sec Recover
30 sec Sprint 30 sec Recover
20 sec Sprint 40 sec Recover
10 sec Sprint 50 sec Recover

Then 5 min Work Recovery between sets and i do about 4 or 5 of these.

I can't say for wattage, but ladder sprints are always fun (insert sarcasim here).

If you have never done them before they are like this:
10 sec Sprint 50 sec Recover
20 sec Sprint 40 sec Recover
30 sec Sprint 30 sec Recover
20 sec Sprint 40 sec Recover
10 sec Sprint 50 sec Recover

Then 5 min Work Recovery between sets and i do about 4 or 5 of these.
I do something similar for kilo/sprint training, my coach calls it "Lactic acid tolerance training"

88 inch fixed gear (49x15)
20sec sprint from standing start - 1min rest x 4 sprints
followed by 5min rest
repeat another two times for 12 sprints total.

You have to try to put 100% effort into every sprint, but of course the last few are like a death march!

I do this work out 3 times a week for 4 weeks starting 6 weeks before a big event. On the 5th week I do only two sessions and also do two downhill sprint sessions (for leg speed) and the last week is downhill sprints only.

I do something similar for kilo/sprint training, my coach calls it "Lactic acid tolerance training"

88 inch fixed gear (49x15)
20sec sprint from standing start - 1min rest x 4 sprints
followed by 5min rest
repeat another two times for 12 sprints total.

You have to try to put 100% effort into every sprint, but of course the last few are like a death march!

I do this work out 3 times a week for 4 weeks starting 6 weeks before a big event. On the 5th week I do only two sessions and also do two downhill sprint sessions (for leg speed) and the last week is downhill sprints only.Jacko , is there a part of your cycle where Rick has you put more work into just start power with longer rest between start sets. ................Quadsweep , I train with a PT on the track and road bike. Alex is your man for PM/ track advice

Jacko , is there a part of your cycle where Rick has you put more work into just start power with longer rest between start sets. ................Quadsweep , I train with a PT on the track and road bike. Alex is your man for PM/ track advice
Hi Bill,
Yes, Once a week I'm supposed to do a session where I do at least four, but no more than six, standing starts using a 96" gear. The effort lasts as long as it takes to get "on top" of the gear (should be roughly 200-250m). Rick says I have to concentrate on technique while also giving each one a 100% effort. Each start is to be separated with ten minutes rest. Oh, and I have to use the left leg to start each time. I also try to imagine the beeps from the timing countdown as I'm doing each start.

Jack-o

The 10-20 and 30 second intervals will become more and more anaerobic as the session goes on due to the limited rests. However, don't you guys do longer anaerobic intervals like 60 seconds on 60 seconds off for Ten sets, 90 seconds on 90 off?
or 30 seconds all out then 90 seconds off for six to eight sets?

Jacko is a sprinter as am I. My longest event is a minute and change. If you look at the different track events the training would be more specific for each. (Dr. C has LOTS of knowledge regarding track training BTW)................................. I really hate tempo riding, so I often do the 150% for 1 minute 50% for one minute for some intervals. I will also bump the 150 to 200/50 for a 10 minute piece. For me thats on the ragged edge of death after minute 4..............That schedule is brilliant Jacko

The 10-20 and 30 second intervals will become more and more anaerobic as the session goes on due to the limited rests. However, don't you guys do longer anaerobic intervals like 60 seconds on 60 seconds off for Ten sets, 90 seconds on 90 off?
or 30 seconds all out then 90 seconds off for six to eight sets?
I have to admit that my knowledge of the aerobic and anerobic systems is limited so........

...........I just do as I'm told:D

The 10-20 and 30 second intervals will become more and more anaerobic as the session goes on due to the limited rests. However, don't you guys do longer anaerobic intervals like 60 seconds on 60 seconds off for Ten sets, 90 seconds on 90 off?
or 30 seconds all out then 90 seconds off for six to eight sets?
There are all different types of workouts for different things. As Jack says "I do What I'm Told" and so do I.

My coach has me doing different things for different times of my prep. I am on the end of my latest prep for Club Champs in 3 weeks. I know my next programme is based on getting ready for Christmas Carnivals, and that starts in April!

So if there is something particular now want to look at i am sure between us me might be able to help with an exercise to help. I am not sure on the Aeorbic and Anerobic bizo, but dong E3 efforts for 10 min (90% max) with 5 min Work Recovery will boost different things to 5 min MAX efforts with 5 min Work Recovery. At the moment i am doing 3 min Ramp Ups. These are doing increasing the effort every 10 seconds so that at the 2:50 mark you should be sprinting pretty much flat out. I am doing 4 of these each session with 10 min Work Recovery.