That’s right motherfuckers 2009 starts now(unless you’re going to nats then in starts in a few weeks). Let’s post our goals for next season and winter plans.
plans: I’m starting in the gym tommorrow with roller speed work for cool down and will be ramping up the lsd miles over the next couple of months. In addition some of us sprinters who are around the same level are going to be doing occasional tactics practice which I sorely sorely need. Cross and some spring road races to mix it up a little.
goals in order of acheivability:
ride on five new tracks(this depends more on finances and free time than strength or skill).
beat steve hill in at least one sprint ride, keirin or mile scratch.
For now got my sights set on doing base miles again, pylometrics, running, lifting weights/gym stuff… come next year, start the intervals back up seriously. Other than that I want to get a road bike and start road racing to supplement the track season…
[quote=“dutret”]That’s right motherfuckers 2009 starts now(unless you’re going to nats then in starts in a few weeks). Let’s post our goals for next season and winter plans.
plans: I’m starting in the [color=#FF0000]gym[/color] tommorrow with [color=#FF0000]roller speed work for cool down[/color] and will be ramping up the [color=#FF0000]lsd miles[/color] over the next couple of months. In addition some of us sprinters who are around the same level are going to be doing occasional tactics practice which I sorely sorely need. Cross and some spring road races to mix it up a little.
[/quote]
Dutret… Can you give me some training specifics on your off season workouts? I am a little lost on how to go about this.
[quote=“Quinn8it”][quote=“dutret”]That’s right motherfuckers 2009 starts now(unless you’re going to nats then in starts in a few weeks). Let’s post our goals for next season and winter plans.
plans: I’m starting in the [color=#FF0000]gym[/color] tommorrow with [color=#FF0000]roller speed work for cool down[/color] and will be ramping up the [color=#FF0000]lsd miles[/color] over the next couple of months. In addition some of us sprinters who are around the same level are going to be doing occasional tactics practice which I sorely sorely need. Cross and some spring road races to mix it up a little.
[/quote]
Dutret… Can you give me some training specifics on your off season workouts? I am a little lost on how to go about this.[/quote]
Gym: I focus mainly on building strength in the legs. Much like on the bike that means low reps and high weights with plenty of recovery. Squats, deadlifts, romanian deadlifts, leg presses and leg extensions are the core of my workout Generally done one legged. Probably only 25% or less of my gym time is spend on supporting leg muscles upperbody and core. Be careful if you’re not used to lifting and work up slower than you think you need to.
Roller speed work: I’m having trouble making my legs move fast this year and having to use 2" higher to compensate so after the gym I’ll hop on the rollers and spin up to 200+ and hold it to get my legs used to working properly at high cadences.
lsd: long slow distance. long rides, high cadence, low heartrate. This is the main reason I use a compact crank. by dec I should be doing 5+ hours at least once a week. Getting a lot of miles in will unfortunately retard the muscle growth plan but I have problems with recovery as much as I do with strength and having a strong base built on a many many miles will help me train harder as well as recover faster.
My plan is pretty specific to purely making me sprint faster and I’m willing to devote a lot of time to it.
Of course my training plan experienced it’s first set back 20min before it even started when I was hit this afternoon on my way to the gym and pulled something in my side or back.