8 Weeks to Your Best Sprint Competition, Beginner and Intermediate, w/ weight training

Average Weekly Training Hours 09:41
Training Load By Week
Average Weekly Training Hours 09:41
Training Load By Week

This 8 week training plan is made for beginner and intermediate cyclists racing sprint events on the track, such as match sprints, 500m and 1km time trial, team sprint, and flying lap. Omnium riders can use this plan in the off season to improve peak power output. Methods included are scientifically researched, tested, and proven successful on athletes competing at the national level. In 8 weeks you will be a better sprinter. Since the plan is sprint focused, it does not use threshold based power zones. Most efforts are all-out, because if you want to go faster, you need to go faster! The first week is dedicated to testing in the gym and finding gearing for standing and flying efforts. It assumes some familiarity with gear selection and weight training. There is not an adaptation phase for strength training (available in my other plans). For strength training you will need access to a barbell, trap bar, weights, and a squat rack. All lifting will be based off of that. The plan details testing protocols and technique suggestions, so while you do not need experience lifting weights to start this plan, it is strongly encouraged that you have someone experienced spot you. You do not need regular access to a track to complete this training plan, though it is encouraged for familiarity and technique development. The plan uses time, distance, and cadence targets for the on-bike work. A turbo trainer or rollers are suggested for the high cadence work in the plan.

Sample Day 2
2:30:00
Lift: Testing day 1

WU: Low bar back squat with just the bar. Do one set of 10 and take a 2 minute rest.

2 sets of 5 squat jumps, with just the bar. Go down in a slow and controlled manner, stop when your thighs are parallel with the ground and explode back up.

For the following exercises, do sets of 5, starting with just the bar and adding 15-25 pounds (or 7.5-10kg) each set. If you've never bailed out of a lift, practice it with the bar. Use safety pins even if you have a spotter. If you have any problems that don't allow you to squat properly, use a leg press machine.

MS: Pause squats. These are low bar back squats, but pause at the bottom for 1 second before going back up. Sets of 5.

Deadlift, sets of 5.

Bent over row, sets of 8.

Calf raises, single leg, sets of 8.

Quad extensions, single leg, sets of 5.

Decline bench crunches, bench set to 45 degrees, sets of 10. Add 5-10 lbs to this by holding a dumbbell.

CD: Stretch. Quads, hamstrings, calves, glutes, back, arms and shoulders.

Sample Day 3
1:00:00
Cadence workout

WU: 10 minutes easy spinning, then 3x2 minutes at 125rpm with 2 minute rests.

MS: Starting at 100rpm, increase your cadence 5rpm every minute until you can no longer hold that cadence for a minute. Then rest 4 minutes by pedaling easy.

8x10 second rev-outs. Hit your maximum cadence and hold it as long as possible. Alternate seated and standing. Rest 3 minutes after each rev-out.

Sample Day 4
2:00:00
Standing starts, gear selection

WU: 15 minutes easy spinning on your road bike. Include 2x8 second seated rev-outs in a small gear like 50 inches ( with 3 minutes rest between each. Rev-outs are high cadence sprints with low power.

MS: Starting on an 85" gear, or 53x17, do 5x15 second standing starts. Increase your gear by 3-6 inches each start. Spin easy for 15-20 minutes.

The goal of today's workout is to find a gear that will be your standard standing start gear off which over- and under-geared workouts will be based. You find this gear by seeing which gearing allows you to produce the largest peak power within 8 seconds and be at 120-130rpm at 15 seconds.

Sample Day 6
2:30:00
Lift: Testing day 2

WU: Low bar back squat with just the bar. Do one set of 10 and take a 2 minute rest.

2 sets of 5 squat jumps, with just the bar. Go down in a slow and controlled manner, stop when your thighs are parallel with the ground and explode back up.

For the following exercises, do sets of 5, starting with just the bar and adding 15-25 pounds (or 7.5-10kg) each set. If you've never bailed out of a lift, practice it with the bar. Use safety pins even if you have a spotter.

MS: Bulgarian pause squats. Just like a normal Bulgarian squat but pause at the bottom for 1 second before going back up. Sets of 5. If you have any problems that don't allow you to squat properly, do these on a leg press machine as a single leg press.

Single leg trap bar deadlift, sets of 3. Alternate legs rather than doing 3 on one side and 3 on the other.

Single leg, straight leg Romanian deadlifts. Sets of 5.

That's it for testing! Now finish your workout with these exercises:

Single leg calf raises. Add 5lbs to your 8RM from Tuesday.

Single leg quad extensions. Add 5lbs to your 5RM from Tuesday.

Decline bench crunches, sets of 8 at 10RM weight. 1 set straight, 1 set of obliques (5 on each side), and 1 more set straight.

CD: Stretch. Quads, hamstrings, calves, glutes, back, arms and shoulders.

Sample Day 7
2:00:00
Flying sprints, gear selection

WU: 20 minutes easy spinning with 2x10 second rev-outs.

MS: 4-6x 15 second or flying 200m sprints. Rest 15-30 minutes between each. Spin easy for at least 5 minutes after and 5 minutes before each effort. Start the efforts in a 90-95 inch gear and increase 2-6 inches each effort.

To do this on a track, give yourself a standard 3 lap windup to a flying 200m TT. On the road, find somewhere that's flat, leading to a very short downhill (about 15 feet or 5 meters of elevation change) into another flat. Start in your race gear and wind up about 40 seconds until you hit the downhill.

Sample Day 9
2:30:00
Lift

WU: Pause squats sets of 5 up to your 5RM weight.

MS: 3 sets of 3 pause squats at 90% of your 5RM weight, and 3 sets of 3 at 50% 5RM. Remember, don't bounce at the bottom. Pause for 1 second and move the weight back up as fast as you can while maintaining good technique. Be explosive.

Bodyweight squat jumps, 2 sets of 3. Do these just like a paused squat, but after you pause at the bottom jump as high as you can. Keep your hands clasped in front of you or on your hips and don't move them.

Romanian deadlift, 3 sets of 8 at 80% of your deadlift 5RM. You don't need to touch the weight to the floor, just get it below your tibial tuberosity (the bump below your knee cap) and come back up.

Calf raises, single leg, 3 sets of 8 at 90% 8RM.

Bent over row, 2 sets of 8 at 90% 8RM.

Quad extensions, single leg, 2 sets at your 5RM.

Decline bench crunches, 4 sets of 10 at your 10RM, alternating straight and oblique (5 on each side).

CD: Stretch. Quads, hamstrings, calves, glutes, back, arms and shoulders.

Sample Day 10
2:00:00
Repeated anaerobic intervals

WU: 15 minutes easy spinning and 2x10 second rev-outs.

MS: 4x5 minutes of 30 seconds sprint at 120-130rpm, 30 seconds easy pedaling. Spin easy for 10-15 minutes between sets. On the track you can do these for distance by going 2 laps hard, 1-1.5 laps easy.