Sprint Training (for Track Cycling)

Expert Discussion Planning and Periodization
1

Please critique this off-season template for a novice track cycling 200m match sprinter (similar speed and endurance requirements to a 100m/200m runner, with added strength requirements due to accelerating a high gear ratio). Although this is a T&F site, I’m looking for alternative perspectives from those offered by the cycling and power lifting communities. I’m 38yrs old with 1yr high-CNS training (newbie). GPP is so-so. This is basically a hybrid program using elements of CFTS, WSBB, and the Australian Institute of Sport track cycling programs following a short-to-long progression. As I’m new to the sport and this type of training, I need to improve in all areas (Strength, Power, Power Speed, Speed, and Speed Endurance). In case this helps, my average 5sec power output is about 1750 watts, and my average 10sec power output is about 1450 watts.

MONDAY
Weights Bench 8x3 (Dynamic Effort @ 50-60% 1RM)
Tricep 4x5
Back 4x5
Delts 3x8
Obliques 3x10-20

TUESDAY
Cycling Starts 2x(4x5”) [2.5’ recovery/rep, 5’ recovery/set]
(Recovery Incomplete)
Weights Sqt/GM/DL 3x3
Sqt Variation 3x5
Rev. Hyper 3x8-12
Abs 3x10-20

WEDNESDAY
Cycling Tempo
Mobility Work

THURDAY
Cycling Sprints 6x10” [10’ recovery/set]
(Recovery Complete)
Weights Bench 3x3
Back 4x5
GHR 3x8-12
Obliques 3x10-20

SATURDAY
Cycling Starts 2x(4x5”) [2.5’recovery/rep, 5’ recovery/set]
(Recovery Incomplete)
Weight Box Squat 8x3 (Dynamic Effort @ 60-70% 1RM)
DL 6x1 (Dynamic Effort @ 70-75% 1RM)
Rev. Hyper 3x8-12
Abs 3x10-20

SUNDAY
Cycling Tempo
Mobility Work

Thanks for your opinions.

2

Why 1 day off ? If a week had 8 days would you still take 1 off ? Beware of psuedo-scientists my friend.

Even with GPP, (recovery incomplete) may extend past tuesday…

Unless you coach England at rugby, you don’t know if you are fully recovered. It’s bad to name workouts by day instead of number :wink:

Also I’d opt for much less volume on all strength except thursday.

Suddenly everyone in England is an expert on cycling :rolleyes:

3

The AIS sprint programme worked well leading into Athens but from there things went downhill. At Beijing they were miles off the pace.

Their whole programme was based around peak speed and 5sec power. Sprints have changed and riders like Chris Hoy can hold ave power of 20-40 that is clearly higher than everyone else even if his peak power is lower.

I would look at 15sec power and using a reverse periodsed programme build speed endurance up over the training season so you can deliver power for 15-40sec as this is how long sprints run for on shorter tracks.