Form & Fitness Q & A

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Fitness questions and answers for February 26, 2003

Sprint training
Tingling sensation
Kilo training
Embrocations

Sprint training

With the recent article on your site about training for pursuit I would just like to ask what typically is done for training to be a sprinter.

The key points I'd like to know are what is the balance of miles to build a good base without sacrificing time spent in the weight room to build strength. Then once the strength is attained how do cycling nations like Australia, France, Germany and England transfer this to the bike?

Nick Corcoran
Canada

Dave Palese replies:

I wouldn't dare try and get into any specifics as to the actual balance of volume to track specific intensity that track sprinter do, but here are some thoughts.

First, from my personal experience, having lived, ridden and raced on and around the Lehigh Valley Velodrome in Trexlertown, Pennsylvania, USA for six years, I can tell you that the top track sprinters in the world do more long road miles then most people think. As in all disciplines of cycling, aerobic conditioning is the basis and foundation for everything you do. So the majority of your training hours per year will still be aerobic training, done mostly on the road on your road bike.

Second, as far as transferring strength gains from the gym to the bike, get specific. If your goals center around sprint events on the track, match sprint and so forth, you'll want to do sprint specific workouts on the track. These are usually characterized as short explosive and maximum efforts with full recovery between them.

Third, don't neglect tactics and strategy on the track. Track sprinting is a very tactical game. It is important that you understand how to use the track to your advantage. Learn how the banking can be used to help you overcome disadvantages and an also how it works against you. I found that track racing, not just the sprint events, had a big science and physics component. When you understand how a track works, you can make more informed tactical choices

Tingling sensation

Strange title for a question I know, but over the past couple of weeks during 'big' efforts - particularly the last section of a climb where we would be riding hard, I have noticed a 'tingling' sensation begin in my feet, up to my ankle - it is not pain from the the shoes/footbeds/pedals. When we then begin to descend, or I back off a little (as I did the first few times it happened), it recedes and then disappears.

I am a 35 year old Cat 3 rider, I raced seriously until my early twenties, retired, and took it up again years ago to take advantage of the not so 'deadly serious, all life encompassing' benefits of the Cat 3 standard.

I have a solid winter program, gym work (1-2 a week), mid week ride 20-30 miles (1 a week) and long spins on Sat/Sunday 2X75 mile or so. I train with a mixed group of Cat 1, mainly Cat 2 and some Junior riders. In general I would be one of the more consistent in the group - top third say - and don't have to train over my 'limit' to stay with them. We would do the longer spins across mixed terrain at an average of 17.5 - 19.00 mph. Group is 8-10 strong. My average pulse for that spin would be in the region 137 - 150 depending on mix of speed, terrain ect. In relation to max pulse, 180-185 would be the highest.

As the season approaches, we have been stretching our legs a little - particularly on climbs - and on the major climbs I have started to note the tingling when we have really upped the tempo. Previously (this year), I would have relatively little trouble staying with the lead group on any climb, but would not be able to nor would I attempt to go with the stongest rider for long periods. Right now I am not in 'trouble' when this happens - although the effort could be hard. But I am concerned this might be a 'pre-cursor' to something.

Any thoughts ? It would be good to bottom it out before the racing season begins.

John O' Sullivan
Ireland

Brett Aitken replies:

I can't say that I've ever experienced this myself or know of anyone who has but it sounds like it could be a nerve related problem that is being set off through the stress of muscle tension. It is also quite possible that it is referred pain being triggered by a problem in another part of the body. I would therefore suggest that you go and get fully screened by a physiotherapist to look at trigger points, muscle soreness, flexibility and any nerve tightness (nerves can be stretched as well).

Kilo training

I have always been taken by the Kilo and would like to focus on it, but would still like to continue doing club level crit races, and the occasional flatter road races. I am 38 years old, 6'6" tall and 215 lbs. I can train about 10-12 hours a week in the spring/summer months. I got into cycling after finishing up as a basketballer, and had a vertical of about 34-36".

I tried to train for the kilo in the past but most of my focus was on weights, and I never saw any real improvement in my cycling. Presently I am doing mostly road type work, and can sustain about 370 watts for 2 min at 120 RPM. I have not done a flying 200 in quite some time but it should be around 12.6 -12.3 depending on the track. My last 40K ITT was 57.5 min.

David Jones

Brett Aitken replies:

Your physical build and vertical jump height certainly make you a very good candidate to be an excellent kilo rider.

My suggestion to you to improve in this event is to keep up the criterium racing. Training the oxygen system is going to be vitally important to your performance as a kilo rider because this style of race is always won in the last 20 seconds. Also get more specific on the bike and add in some regular sessions of repeat kilo efforts and 500m standing and flying. In regards to weight training the kilo is a very specialist event that requires explosive power so focus your weights on squats and leg press (with speed) and definitely include a programme of plyometrics.

Embrocations

Can you tell me what embrocations the pros use for wet, cold weather and where I can purchase them. I have seen pictures of Tchmil in the tent before a cold, wet race and he looked like he had on a centimeter of oil etc. on his legs.

Karl D. Jackson
Bend, Or

Dave Palese replies

Most pro teams have a sponsorship for these products, so finding out what some teams are using can be as simple as scanning the ads in your favorite bike rag. But I will say, that just as it is common for some pros to be riding bikes other then those of the sponsor, but just painted to look like a sponsor's bike, the product they have applied to their legs is often a special concoction prepared by the soigneurs.

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