Can you do a video on the more important fact of the Watts you can hold for 15-30 Secs instead of just the highest watts you can hit for 2-5 secs. Im new to competitive cycling and coming from a bodybuilding back ground i had 1350 Watts for a couple secs, but now after a few years and weighing less ( dropping some muscle bulk) i can hold 950 watts for 15-20 secs which has made me a lot faster sprinter.
@@nerocoaching well you’re the man for the job because NO has done this on UA-cam that I can find! I Love cycling but I’m not interested in racing I love the science of training to get fit and want to get fitter so I can compete on KOMs and beat my mates. I would Love it if you made a video about what to do for a whole year of training to get to peak condition for a KOM 🤞🏼
You need time for the adaptations to run its course so ideally you wouldn’t but if you did at least do the modality that’s more important first when you’re fresh.
I’m 6’6 172lbs and managing 1000 watts in a sprint is a good sprint for me :( ~10hrs a week training and racing, with 1hr weight lifting gym work that increases to 2-3 in the off season. I had higher sprint numbers before weightlifting when I wa s just chasing Strava segments just getting into biking.
Good thoughts Jesse. Used to do similar on the erg, and do as many as possible until peak power on a given effort couldn't reach 90% of the first effort. Need to work on my peak power again, and fitting in gym weights is challenging, so these on-the-bike sessions sound spot on. What are your thoughts about combining a bunch of sprints within an easy base ride? Maybe towards the beginning when legs are fresh, then afterwards coast round? WDYT?
New to your channel and finding your info really great. Just a quick one, I noticed on your Strava there is a bunch of fields like "Sauce" Did you have more info on that, and any other Strava tools to get more info?
I'm just scratching the 1400's but my HR is topping 200 BPM after 20 seconds. I like feel my legs could push harder, but definitely not faster... Should I try a bigger ratio?
Max 5sec in 2017 was 1330. The potential for sprint power improvements in most riders is there, but takes the right training. Yeh I explained in the video why I don't win more big bunch sprints ( but I've won a lot of small group sprints in the last 5 years where it's less about nerve/skill/balls and more about power)
Would you combine these sprint workouts with other type intervals, tempo, threshold or vo2 etc? I'm assuming sprints would be at the start of the workout? My numbers this year are much better than last year, apart from my sprint (70kg 1450 watts 173cm).
'you may be thinking shit thats a lot of power' im thinking no, maybe hes pretty short 'im 6'2'' ' same height as me - maybe i need to become a sprinter...
@@Northwindbreeze ha ha ha how did you know? just put in Greeks invented interval training.. look it up.. i am the first and only person to use structured interval training in road cycling... this is a fact!! only Greeks are Gifted by the Gods to invent.. look up who has the highest IQ on the planet.. its always a Greek.
@@Northwindbreeze I'm 50 years old and I can still put out a thousand watts for a minute. Makes me 1% of the population that can do that. I don't know if you are even at the 20% of the population which is required to keep a 1,100 something watts for 20 seconds which I can basically demolish that. Now think twice to who you speak to before you make yourself look like a bozo
Can you do a video on the more important fact of the Watts you can hold for 15-30 Secs instead of just the highest watts you can hit for 2-5 secs. Im new to competitive cycling and coming from a bodybuilding back ground i had 1350 Watts for a couple secs, but now after a few years and weighing less ( dropping some muscle bulk) i can hold 950 watts for 15-20 secs which has made me a lot faster sprinter.
Great video, I've been doing this type of workout for a few years but looks like need to add more recovery in between sprints
Great videos! Please do a video about training for 2,5 and 10min Koms’s 🙏🏼
I've trained for those goals before back in 2017 and 2018, I'll look into it.
@@nerocoaching well you’re the man for the job because NO has done this on UA-cam that I can find! I Love cycling but I’m not interested in racing I love the science of training to get fit and want to get fitter so I can compete on KOMs and beat my mates.
I would Love it if you made a video about what to do for a whole year of training to get to peak condition for a KOM 🤞🏼
Cool video! This is exactly what I was looking for ❤🎉 Thank you very much!!!
Thanks! Makes a lot of sense!
What are your thoughts of doing such a sprint workout then doing an endurance ride, or doing a double day with an endurance ride in the afternoon
You need time for the adaptations to run its course so ideally you wouldn’t but if you did at least do the modality that’s more important first when you’re fresh.
Seems legit
Will try once im ready
Snapped my chain doing these haha
I’m 6’6 172lbs and managing 1000 watts in a sprint is a good sprint for me :(
~10hrs a week training and racing, with 1hr weight lifting gym work that increases to 2-3 in the off season. I had higher sprint numbers before weightlifting when I wa s just chasing Strava segments just getting into biking.
Good thoughts Jesse. Used to do similar on the erg, and do as many as possible until peak power on a given effort couldn't reach 90% of the first effort. Need to work on my peak power again, and fitting in gym weights is challenging, so these on-the-bike sessions sound spot on. What are your thoughts about combining a bunch of sprints within an easy base ride? Maybe towards the beginning when legs are fresh, then afterwards coast round? WDYT?
You reckon you could make a video on the best overall intervals in general?? if that makes sense
Do you recommend doing these sessions even now when there is no racing on the horizon?
Sure, good time to do this supplementory training while there's no specific short/medium term targets
New to your channel and finding your info really great. Just a quick one, I noticed on your Strava there is a bunch of fields like "Sauce" Did you have more info on that, and any other Strava tools to get more info?
Thanks for subscribing. That's the "Strava Sauce" Chrome extension, allows you to see the normalised power among other things on there, very useful.
@@nerocoaching Thanks, Just installed it now. I am also using the 'Elevate extension' for some more data too.
Would you do these on a “easy” endurance session, or add a extra session to a day where there is a easier session to make a double day?
I'd do these as a specific session, ideally coming off a rest day with legs as fresh as possible
Okay, 5-8 seconds, max effort seated preferred, x 10-ish sets or till legs fatigued with 4 to 6 minutes to reset ATP every second day.
i do 140-150 rpm sprints if i go competitive
I'm just scratching the 1400's but my HR is topping 200 BPM after 20 seconds.
I like feel my legs could push harder, but definitely not faster... Should I try a bigger ratio?
What was your Max 4-5 years ago? Seems you gained a lot. You should win a lot more bunch sprints with those numbers.
Max 5sec in 2017 was 1330. The potential for sprint power improvements in most riders is there, but takes the right training.
Yeh I explained in the video why I don't win more big bunch sprints ( but I've won a lot of small group sprints in the last 5 years where it's less about nerve/skill/balls and more about power)
Would you combine these sprint workouts with other type intervals, tempo, threshold or vo2 etc? I'm assuming sprints would be at the start of the workout? My numbers this year are much better than last year, apart from my sprint (70kg 1450 watts 173cm).
I regularly wreck my crank when doing it. Is the problem with me or with the material?
'you may be thinking shit thats a lot of power' im thinking no, maybe hes pretty short 'im 6'2'' ' same height as me - maybe i need to become a sprinter...
Hopefully doing these I can get my "sprint" over 1000W's. lol
My sprit power is 450 watts lol
I would make you put out 100 watts on your sprint in a day. That i can guaranty.. I can promise you 300 in a day ..
i can teach you... you don't know better than me... I'm a Pro in Sports, Plus I'm Greek.
I'm an old man and can put out more watts than you.. Sprinting is an Art you need learn like Karate🥋.. you are a white belt..🫤
@@HarryTzianakisTheGodOfSpeedand greeks created watts, invented cycling and invented training 😅 right ? 🤣😉
@@Northwindbreeze ha ha ha how did you know? just put in Greeks invented interval training.. look it up.. i am the first and only person to use structured interval training in road cycling... this is a fact!! only Greeks are Gifted by the Gods to invent.. look up who has the highest IQ on the planet.. its always a Greek.
@@Northwindbreeze I'm 50 years old and I can still put out a thousand watts for a minute. Makes me 1% of the population that can do that.
I don't know if you are even at the 20% of the population which is required to keep a 1,100 something watts for 20 seconds which I can basically demolish that.
Now think twice to who you speak to before you make yourself look like a bozo