Start / Drive Improvements

This doesn’t strike me as a reaction time issue or a strength issue, if you’re getting out to 10m with the others.

The first thing here that I wonder about is… how do you know you’re getting out with the others then dropping behind? This is pretty early to be looking around, which compromises your accel phase. So the first thing I’d change would be to concentrate on your race and not pay attention to others–you can only control yourself–until you get at least 30-40m down the track.

Your problems seem to be in the gray area between the end of the drive and the transition out of the drive. Most people will drive out to 15-20m concentrating on pulling the arms hard, then start to gradually come up, raise you knees…but maintain power. I’m guessing that either you are not driving out far enough, or you are losing something when you start to come up–and you get going again when you get into MaxV.

One type of training you can do is something like 6X20 (not the whole workout), concentrating on driving out ALL THE WAY to 20m.

There are others that work on maintaining power and transition. Charlie’s 60s with acceleration limits are one of these. John Smith has one that is 5X10+4X20+3X30+2X40 with 4 min. Dan Pfaff has one that is 5X3X(10-40). The one I use is 3X5X(20-50, where you start at 20m and go 10m longer each week) with walkback rest.