Weights training to increase max sprint power

Spunout

OP: Check your overall fitness also. Those who make it to the line in the best condition often sprint the best.

mickthomas

Yes, I aware of that ... and positioning, timing etc but what I want is a form of training that increases my jump and 5 sec power in a road race scenario. I use a powertap so I can easily monitor progress or lack of. The info I have so far is that weights are useless and I should just practice sprinting in a structured and unstructured manner on the road.

Roadie_scum

Well, that might be an open question.

My guess would be no weights for the crit guy:

-Interference effect
-Ability to train NMP on bike
-Still primarily aerobic demands

(And if you don't have a good leadout won't you do more work and be more reliant on your aerobic system?)

The points guy:

Hmmmm... I have definitely ridden points races where it would be possible to win with a high NMP/AWC and low aerobic fitness. I would have to know more about the typical demands of the event at the level at which the athlete was training. At the highest level I seem to see endurance trained riders (roadies without a lot of hypertrophy) dominate. At the club/amateur level it might be different.

So what do you think Andy?

tonyzackery

Uhhh, the OP asked if weight training would be of any benefit to his road sprinting (jump, 5 sec. anaerobic power, and ultimate top speed - anaerobic power). IMO, I think it would be of some benefit. However, IMO I think there would be a cost to his endurance fitness. Robbing Peter to pay Paul, in other words...

Roadie_scum

As Andy rightfully points out, weights may not be strictly useless in all situations. The question is your event length and the determinants of success associated with your event. It is unlikely (ie close to zero probability) that if you are primarily a road racer that an understanding of these factors will mean you should train with weights.

It is possible to construct more complicated scenarios. Then we have to wait for the great Cog to chip in again.

Roadie_scum

I think if you read back over my posts you will see that I didn't say weights are unequivocally unhelpful for sprinting. However, to get a benefit from weights to crossover to cycling you need to either:

-Train at the specific joint angles and muscular velocities attained in cycling. (Basically not possible - except on the bike). OR
-Get hypertrophy (bigger muscles). This isn't always that easy and requires a fair commitment to the weight room, such that it isn't worth it for a roadie. The tradeoff of metabolic fitness via interference effect and the raw physiological and weight changes are further strong negatives.

tonyzackery

I'm pleased to see that you were able to amend your initial thoughts on this subject . Sometimes all it takes is hearing the same information from a different messenger - in this case Dr. Coggan.

By the way Andy, I'm in the process of digesting your book with Hunter Allen "Training with Power". As I'm sure all would concur, the book is "good stuff".

velomanct

Well, for me, I lose around 40% of my sprint power by the time it comes to the end of a crit, road race or any road event where the speed is high in the final miles. I'm anaerobic so therefore I am weak as heck. It is purely a cardiovascular issue, not neuromuscular.

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Roadie_scum

Que?

What thought did I amend? (please quote directly)

Alex Simmons

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tonyzackery

I seem to recall one of your posts indicating weight training for road sprinting to be inefficient and unintelligent. I could be wrong though...

By the way, I'm done with this pissing match. You can have the last word if you need it...

Roadie_scum

Which I stand by. Crits and points races aren't road sprints.

(Not a pissing match - just setting the record straight).

acoggan

So, do you think I'd fit in Down Under?

mickthomas

Hey Man what's happening to this thread? I ask a simple Q and it ends up with the type of innuendo Benny Hill would be proud of.