Boost your Sprint

Average Weekly Training Hours 10:45
Training Load By Week
Average Weekly Training Hours 10:45
Training Load By Week

This plan is for any cyclist who wants to improve their sprinting. Sprinting is a complex activity that includes physiological, tactical and skill aspects. This plan can be inserted at any point in the season, however, it does include some gym work which can be detrimental to leg feel during the competitive season. This plan includes all the necessary work to build and maintain fitness including low intensity aerobic workouts, high-intensity intervals and, of course, neuromuscular or sprint work. The plan also includes links to YouTube videos with content related to sprinting. This will help keep you motivated and give some visual information to accompany this training plan. Don't put too much weight on the estimated/target TSS values. These are auto-calculated by Training Peaks and in some case come out way too high. Finally, body type and muscle composition are a significant factors in sprinting performance. Not everyone can become a Cavendish or Kittel, however, we can all improve! Best of luck and thanks for your business!

Sample Day 2
1:30:00
GYM Workout

Leg Exercises:
Half squat in rack: 3 sets x 6RM
single-leg Leg Press: 3 sets x 6RM
Leg Curl: 3 sets x 6RM

(RM = repeat maximum)

Supporting Exercises:
Upright Row
Bent Over Row
Pushups

(Do these with lower weight and higher reps: 3 sets 15-20 RM)

Alternate between Leg and Supporting Exercises to give your legs a little time to recover.

Consult your local gym professional for tips on form. Remember the goal is to get stronger for on-the-bike sprinting, not set PRs in the gym. Lifting to your limit increases the risk of injury, be conservative and gradual.

Sample Day 2
0:45:00
TRAINER: Technique

10min warm-up
6 x 30sec hi-cadence efforts [10secs @ 110rpm, 10secs @ 120rpm, 10secs @ 120+ rpm], 1:30 normal pedaling b/w efforts
6 x 3min R/L (18mins alternating b/w legs) effort should be 130-160W at 50-70rpms
5min cool-down

Sample Day 3
1:16:40
189.8TSS
FTP w/ Sprints

Intervals at slightly above FTP, end with max effort SPRINT.

Sample Day 4
2:00:00
99.8TSS
Endurance

This should be low intensity riding (Zones 1 & 2). This is important for improving your aerobic system which contributes to your sprint by getting you to the finish faster and with more left in the tank.

Don't make the mistake of working to hard on this ride and sacrificing the quality of your specialized workouts!

Sample Day 5
1:00:00
30.3TSS
RECOVERY: 1hr easy spin

Just like a walk in the park! Little chainring in the front and good pedal action 90-95 rpm. This ride should not introduce any fatigue.

Sample Day 6
2:00:00
120TSS
Group Ride/Race

Participate in a spirited local group ride. Get involved in the town line sprints. In addition to developing the physiological systems, this will help you master the technical skills of position and bike handling.

Sample Day 7
2:00:00
128.9TSS
Endurance w/ Ending Sprint

This should be low intensity riding (Zones 1 & 2). This is important for improving your aerobic system which contributes to your sprint by getting you to the finish faster and with more left in the tank.

Don't make the mistake of working to hard on this ride and sacrificing the quality of your specialized workouts!

Jeff Winkler
|
Winkler Cycling

Over the past 25 years, I have coached athletes to multiple State and National Championship titles in the disciplines of Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional and have coached collegiate, club and amateur teams.