How are you timing your flys? A flying 20m in 1.59s would indicate a top speed faster than what anyone has ever reached in a race.
I usually have my timer start when I get to the line and stop it after I cross 20m. They’re hand times, deff not FAT lol. It’s an improvement from last week tho so that’s all I’m looking for. I felt really drained after, more than usual so it had to be a pb.
Tuesday 1/26
I soaked out last night in some hot water with some salts. I was really feeling it this morning. Felt sore and almost a bit stiff especially in my hamstrings, glutes, hip flexors and calves. Decided to go for some tempo on a bike. Did 2 sets of 10 reps of 45 secs on, 15 secs off. 3 mins rest in between, then I rolled out with a barbell. Legs feel a lot looser so hopefully I can maintain this freshness while working tonight. Guess some pbs will do that to you lol
What rpm and what was the tension?
How long were you in the salt bath?
Tepid might be better than hot? What have you heard or read?
because it was my first time doing it, I had it set to a resistance of about 6, rpm was about 120 consistently. I usually stay in the salt bath for about 20 mins or so, and I usually keep a bottle of water next to me the whole time. I don’t mean steaming hot, just a little warmer than room temperature. When it’s too hot it can be uncomfortable. I’ve read hot baths are better, but I don’t think it ever specified how hot would be best… I assumed it was up to the individual’s tolerance?
1/27
6x200 tempo at 31 with 2 mins rest. Hit 31 in all reps except the last, accidentally ran a 29.
1/28
speed
So I couldn’t use my spikes today, used my flats for the 60s. Did 1x4 depth jumps before hand and 3x30m buildups
2x4x60m first set (ran to 65) 4 mins between reps, 9 mins between sets.
7.2,7.1,6.8,7.4
Second set
7.0,7.2,6.8 and I stopped.
Don’t know why I felt so tired today… Could be from Monday’s PRs, but I did some bike tempo Tuesday and some easy 200s that were below 75%. Besides maybe fatigue not sure if the 6 hours of sleep had anything to do with it, but I really have no answers. Today just felt like it was hard to run, like my body couldn’t do it. My cns wouldn’t turn on and it felt like I was going through the motions.
Tried to go lift after, did full squats 3x3- 185,225,275
Quarter squats- 2x3 405,505 and stopped because 505 felt super heavy which is weird because I did 550+ last week. I’m over it lol I’m just mad this happened my second speed day. Gonna take off tomorrow and shoot for tempo Saturday.
Update, soaking out.
After er reflecting on today, a former coach who happened to be timing me today texted me about the workout and was surprised I ran that well despite him messing up the timing. This kind of stuff happens with hand times, so I’ll buy an fat system once I’ve saved up enough.
Soaked for 15 mins in Epsom salt.
I can’t afford a FAT system, so when we do time trials I do the cheapskate solution: iPhone and computer. It means not having results immediately, but I set up conspicuous marks, film the runs in the high-speed mode (120 fps) and then later review them with the program Kinovea. I check the markers and the center of the body and bam, have times at less than 0.01.
We’ll only do this once or twice a month.
I do the same thing at meets. Figuring out split times from hurdle marks is a pain but it can be enlightening.
Do you know about this?
https://itunes.apple.com/us/app/sprinttimer-photo-finish/id430807521?mt=8
You just need someone to operate the phone.
wow…that’s impressive. I think I’ve seen an app like that like 3 years ago and it had photo finish feature, but not the one that reacts and starts clock with the gun sound. Technology is evolving and soon everyone will be using easy-to-use and affordable FATs
thank you Stylee! I will definitely look into this!!
hey Ikh,
thank you! I will look into this as well. The times would be electronic?!
If you have tension you likely are competing with the speed work. The work becomes high or medium so keep that in mind.
If you want to work harder this is the perfect place to do so but get those RPM’s high and constantly so.
Newbies doing this very easy workout can work up to an RPM of 140 quickly providing they are doing it 3 times or even 2 x a week.
A sprinters cardio vascular fitness or anyone’s cardio fitness can be improved easily relatively speaking with consistent work on the bike. This was part of the reason we began doing it. Lots and lots of people can’t handle the consistent running tempo so you bridge the gap with pool or cardio or tempo on the bike.
As far the temp of the water I was taught and told this.
Everyone can tolerate tepid ( body temperature water). Pregnant ( I hope you are not pregnant ;0) , elderly , sick etc).
If you are in a risk category you need to be mindful of extreme temperatures of hot and cold on either end.
There are contraindications for extreme.
Hot water drains people of energy especially if its above the diaphragm. Meaning gets your legs in the hot but not too high as it begins to effect your organs.
How you do things is important.
I find it’s the specific details that often get a bit lost when reading material and when transferring info from words.
I believe that if you have a sound that triggers both the app and the sprinter, then the time would be FAT, but I think you would need another phone to produce the start signal. I have more commonly seen students at the Japanese University where I train during the week start the app, then the sprinter starts, and they can time from first movement like Charlie did with Ben. Personally, I have a Samsung Galaxy and use the Android Sprint Timer App to start, and put a Freelap antenna just behind the start line. The sprint coach at this university does it similar to me.
thank you! If I were to link my phone with a pair of speakers behind my blocks and have someone operate the app, I’m assuming that would work too?
So I need to keep the resistance at the regular level and just pedal with an rpm of 140 and be able to sustain it for the entire workout? It sounds easier than when I cranked up the resistance and tried pedaling fast lol thank you Angela!
also, I do feel the hot water drains me at times. Would you recommend the baths a day before a speed day or the night after speed work is completed?
2/1 tempo 1000m
3x200 at 31(31.3,31.6,31.4)
4x100 at 15 (15.7,15.34,15.5)
felt really tired today, this has been a trend the past week so I took it easy today in hopes of a better workout tomorrow. My legs felt better, and I managed to roll out as well and I’ll look to a quick bath tonight before some speed tomorrow.
2/2 speed 360m
brought out the spikes, the app and thought I’d be ready to go. Did 4x30m to warmup with and 1x5 depth jumps. Didn’t have blocks but figured it’d be whatever.
Did my first 60 at 7.15, felt really relaxed and comfortable, wasn’t even tired when I finished. Took 8 mins and went again
it was faster, but the app didn’t stop to get the time. Fine, happens lol. Took 9 mins and went again, couldn’t really see the marker because the camera didn’t focus as I was crossing the line. My timer said I was well past the 55m mark, and on the video my torso is at 6.68, my shadow is in front of me at 6.83, and the very end of my shadow was at 7.03. Not bad for whatever it was.
Last one I took 10 mins, for some reason I felt weaker as I was going, ended up going 6.95.
tried to do weights, got 3 sets of 3 hang cleans at 65lbs, and I did 2 sets of 6 reps of depth jumps beforehand. I’m feeling it, I feel like falling asleep, either way I ran a personal best today, not sure how much by though. Good session.
Tempo on the bike is definitely a function of velocity and not resistance. The resistance should be set as low as possible, just enough to prevent the pedals from getting away from you and don’t make it into an endeavor to achieve higher and higher RPMS. Just aim for 120-130 and you’ll be fine. Remember that as resistance climbs- so does the restriction of local blood flow (regarding the muscles involved in the work) and this is counterintuitive in the context of tempo which is intended to accomplish the opposite.
As for the baths, I would suggest limiting hot water emersion (unless it’s sauna) in favor of contrast, and contrast can be done any time on any day. Just make sure the sequence is commensurate with when you’re doing it (ergo finish on the cold for restoration and finish on the hot for warm up).
Here’s a fantastic recovery session of Charlie’s:
- Abdominal work x 5min
- 2 contrast showers/baths in a row (24min) ending on the hot interval to prepare for stim
- Pulsing muscle stim x 20min
- Foam roll x 5min
- Easy stretches with long holds x 10min
- Contrast shower/bath (12min) ending on cold
thank you James! I appreciate you sharing this with me! Extra fatigue after high intensity sessions is the last thing I want especially with things speeding up now. For the foam roll part of the session, is that 5 mins per muscle group or 5 mins in total?