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21-02.-2007, 10:49 AM
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#1 |
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Registered User
Join Date: Aug 2005
Posts: 191
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Track men -your interval workout please
Hi guys,
Can you give me some examples of the favorit anaerobic work capacity intervals that track riders do by wattage? |
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21-02.-2007, 12:15 PM
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#2 |
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Registered User
Join Date: Jul 2005
Location: Noble Park Nth. Vic AUS
Posts: 50
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Re: Track men -your interval workout please
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. |
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23-02.-2007, 10:25 AM
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#3 | |
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Registered User
Join Date: Feb 2006
Location: Bairnsdale, Vic. Australia.
Posts: 85
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Re: Track men -your interval workout please
Quote:
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. |
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25-02.-2007, 07:58 AM
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#4 | |
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Registered User
Join Date: Sep 2005
Posts: 797
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Re: Track men -your interval workout please
Quote:
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25-02.-2007, 05:53 PM
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#5 | |
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Registered User
Join Date: Feb 2006
Location: Bairnsdale, Vic. Australia.
Posts: 85
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Re: Track men -your interval workout please
Quote:
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 |
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03-03.-2007, 08:02 AM
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#6 |
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Registered User
Join Date: Aug 2005
Posts: 191
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Re: Track men -your interval workout please
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? |
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03-03.-2007, 10:36 AM
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#7 |
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Registered User
Join Date: Sep 2005
Posts: 797
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Re: Track men -your interval workout please
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
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03-03.-2007, 10:44 AM
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#8 | |
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Registered User
Join Date: Feb 2006
Location: Bairnsdale, Vic. Australia.
Posts: 85
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Re: Track men -your interval workout please
Quote:
I have to admit that my knowledge of the aerobic and anerobic systems is limited so........ ...........I just do as I'm told  |
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04-03.-2007, 11:39 AM
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#9 | |
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Registered User
Join Date: Jul 2005
Location: Noble Park Nth. Vic AUS
Posts: 50
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Re: Track men -your interval workout please
Quote:
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. |
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