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Sample Sprint Workouts - peak and capacity
Last week I discussed the first two categories of Spint workouts, Jump Sprints and Race Sprints. This week, we'll discuss the other two categories.
#3 Peak Sprints
A peak sprint is all about maximum velocity. The closest practical example of a peak sprint is a short dash to the line at the end of a race. Acceleration is the most important aspect of jump and race sprints, but top-end speed is the name of the game here. Because of this the initial speed at the start of the sprint is quite high. Peak sprints are best performed by launching from the sheltered air behind another skater, or even a friend on a bike. This is a common tactic among teams where the 'lead out' skater breaks the wind for the sprinter until the last 100-200m.
Sample Workout
From a rolling start accelerate gradually up to a high rate of speed (this should be the highest 'cruising' speed you can achieve without actually sprinting). This will take roughly 30-40 seconds (be sure to accelerate gradually so as to not cause excessive fatigue). Once at speed initiate your sprint, focusing on being low, balanced, and powerful. Sprint with maximum effort for 8-10 seconds, or until such a time as you feel yourself beginning to slow. Finish the last few seconds of your peak sprint with maximum leg speed and power. Rest a full 5 minutes, then repeat 4-8 times.
#4 Capacity Sprints
The objective of capacity sprint training is to lengthen the amount of time one can sustain full or near-full sprint effort. The idea here is to improve anaerobic capacity in order to maintain sprint speed for a longer period of time. Some races come down to a 200m dash to the finish, and in such cases having a high peak sprint speed is most useful. Other times the finish sprint is 'lead out' anywhere between 600-1000m to the finish, with different individuals hammering at the front in an attempt to gap the field. In such an instance, a skater needs to be able to maintain a hard sprint for upwards of 60 seconds. These are therefore not maximal efforts, but in the 90-95% range.
Sample Workout
Slowly accelerate up to high speed over the course of approximately 30 seconds (speed should be similar to a hard 10k pace). Maintain this speed for a further 15 seconds, then sprint at 90% effort for 45 seconds. Focus on balance and efficiency. Stay low and powerful, using longer strides with not so much emphasis on leg speed. Take 5 minute of active recovery and repeat between 5-7 times. Because of the intensity and sustained duration of these sprint efforts, they are among the most psychologically demanding.
opyright © 2004 Barry Publow. All Rights Reserved.
