Power for sprinters

Lee Povey

Hi guys,
i'm a spinter in the U.K. interested in a power meter of some sort. It will need to be track compatible what options do you recomend?
Has anyone here converted a power tap for fixed use?
Also what benifit do you think knowing my power output will be to sprint training?
Looking forward to hearing from you

Lee

Fixey

My Opinion.....best power meter is the squat rack at the local Gym. Power for trackies is differant than power for roadies. Another indicater of power I use is a standing Jump.

VeloFlash

Fixey, I can see you have a reasonable set of glutes by your avatar

What is your maximum 1 rep squat as a multiple of your body weight?

What is your standing jump height?

Just curious so I can develop a track sprinter image of you as distinct from your avatar.

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VF

"Remember, even if you win the rat race, you are still a rat"

velomanct

veritcal jump and 1RPM max is not the best way to determine sprint ability. Read my thread here (I am chainsnapper) http://www.fixedgearfever.com/modul...2bcf398f49b1e9c

I still have a ways to go to be a good track sprinter, but I am good on the road.
But maybe I am the exception?

I think a powermeter is a great tool for sprint training. especially if you can't time yourself on the track all the time.

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velomanct

here is a link on how to convert a powertap for track use. (2nd story down)
http://www.fixedgearfever.com/index.php

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VeloFlash

Vertical jump test has been the mainstay for years and years in determining comparative potential for leg based sprinting and real outcomes. Studies have been made on the elite sprint athletes and top sprint athlete = excellent vertical jump test. Tests have proven there are no exceptions.

I note in your reference posting you claim you are a lean but mean sprinter but you can only vertically jump 17 inches (43cm). That result is termed as average. You have drawn the conclusion from n=1 that the test is therefore an invalid predictor. Top athlete sprinters, and this would apply to the cycling track, have vertical jumps in excess of 65cm (26"). The top 10% of athletic track sprinters have vertical jumps from 86cm to 91cm (34" - 36").

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VF

"Remember, even if you win the rat race, you are still a rat"

Budarz

Being now in my 3rd real season of track sprinting, I've sorted out what seems to work and what doesn't at least for me. I have really been more of a kilo guy, but can run an outdoor, sea-level, concrete, 333m track 200m tt in 11.1.

Remember always that cycling is power, not strength. The most impressive gains I've made in power on the bike included exactly zero gym work. It consisted of very intense sprint work and starts on the track bike. I dropped a full second off my already ok 1/2 lap start in 6 weeks. That says to things: 1) I had a lot of genetic potential left, but 2) That on-the-bike training is awesome for being on-the-bike fast

There is certainly merit to doing gym work, but it is not that it makes you faster as a sprinter. By itself it might make you slower. What it does do is makes more muscle - and fast twitch at that. After the gym phase, when you do get on the bike there's more to work with. Mostly you'll be training those new fibers how to fire in new patterns.

One more note on gym work - it is nearly impossible to do long hours on the bike concurrently with strength training with the goal of hypertrophy (muscle gain). There are only so many hours in a week for your body to recover. The two ideas are nearly in direct opposition. Once the muscle is there, maintaining it is easy with minimal gym work, but the building phase necessitates backing off quite a lot on bike time. A bit of a trade off, but consider it an investment for the future.

Train on.

clogz

Might be a newbie question, but how is this standing jump height actually metered? Placing an 90cm podium in front of you and jumping to top of it?

VeloFlash

vertical jump test

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VF

"Remember, even if you win the rat race, you are still a rat"

clogz

OK seems to be easy test. I got results between 60cm and 65cm. I'm 180cm and somewhat like 73kg.

Doing some training for kilo atm.

Fixey

Avater is pretty close at the moment...When Iwas sprinting my best 1 off squat was 350kg but I dont deep squat (bearing in mind also it was part of a super set. Max Vert jump was close to 90cm. At 5 foot 10 (178cm) and 90kg stripped to the bone.

bikeguy

This in response to velomanct: vertical jump power may be a requirement for top track sprinters, but there are other factors that may be just as important such as cycling technique and anaerobic power. I would say that the ability to sustain a fairly high power for over 20-30 seconds is more important than peak pwr. If pk power were the significant factor, then elite 75-94 kg class weightlifters would be the best track sprinters. Track sprinters I see as a combination of somewhat high peak power combined with great anaerobic power and power/weight ratio. I believe power developed during a single vertical leap of over 35 inches for a 80 kg person is in excess of 3500 watts but such pk power is never developed during a track sprint. A top 100 kg+ male weightlifter reaches about 5000 watts pk power (2nd phase snatch, clean).

Curiously, I've found over the past year that my training for a 20-40 km TT or 50-80 km mass start event has increased my sprinting power+ just doing hill sprints. i.e, I've been training primarily for aerobic fitness, I do strength maintenance of 80 kg x 12 for backsquats (rock bottom and fast) once per two weeks and incline dumbbell press but this is far less then what I did before. Also oddly, after adding in hill sprints over the past 3 weeks the 80 kg squats felt considerably lighter, i.e, the sprints were enough stimulus to increase strength in back squatting.

I'm not a terribly coordinated fellow (still can't ride no hands, not even for a few seconds) so I figure my sprint efficiency has improved with the kilometers and hill sprints, as my max 1 RM squat strength has decreased from 1.5 years ago, although not by much, and my VJ is pretty much as high as it ever was. I've stopped doing heavy deadlifts completely as they are just too much of a strain.


-Bikeguy

velomanct

You are definitely right, 20-30sec power is more important for sprinting on the bike.

I am definitely more of an endurance athlete than a sprinter, plus my vertical is so low.

I find that low volume(but explosive) wieght training which does not leave your legs very tired is the best for sprint training. And I learned one very important lesson this winter - weights alone will not maintain sprinting ability on the bike, you have to keep sprinting year round if you want to make the best gains. It has taken me a few weeks of bike work to get my sprinting back to where it was last fall.
Training has been going really well with the new coach.
I am taking a rest week right now, I can't wait until the weekend, I am going to feel like Superman on the bike!

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"friendship, family, religion. These are the three demons you must slay if you wish to succeed in business!" -Mr. Burns
The faster you go, the fewer passing cars