Demands and Characteristics of Sprint Events

Objectives Identify the demands of sprint track events By the end of this module you should be able to: Identify the demands of sprint track events Identify the implications of these demands on your coaching Analyse different tactics for sprint events Consider the prescription of specific training for sprint events

Demands of Team Sprint

Demands of Team Sprint Event Profile Men with 3 riders in a team Women with 2 riders in a team Riders complete one lap before changing Analysis of team composition crucial Start technique / times Lap times Line selection Following wheels – length, position Different events have different qualification routes (i.e. Olympics, World Championships)

Demands of Team Sprint - start

Demands of Team Sprint – start

Demands of Team Sprint – start

Demands of Team Sprint – start

Demands of Team Sprint Man 1 Excellent start gate technique Explosive initial effort – typically generating 2200 + watts 17 second effort Energy contribution: Aerobic approximately 5 % Anaerobic Glycolytic approximately 55% Anaerobic ATP-PCr approximately 40% Typically a Match Sprinter Controlled line throughout lap allowing Man 2 as much protection as possible Exit of turn 4 (lap 1), the rider should gradually move up the track to allow Man 2 to accelerate up the inside

Demands of Team Sprint Man 2 Maximal effort to start and to gain Man 1’s wheel Use of track to aid acceleration 30 second effort Energy contribution: Aerobic approximately 10 % Anaerobic Glycolytic approximately 60% Anaerobic ATP-PCr approximately 30% 2 lap sprint effort Typically a Match Sprinter Lay off Man 1’s wheel, allowing him to ‘rush the gap’ after turn 2 Exit of turn 4 (lap 2), the rider should gradually move up the track to allow Man 3 to accelerate up the inside

Demands of Team Sprint Man 3 (male) Maximal starting effort to get on Man 2’s wheel Use of track to aid acceleration 43 second effort Energy contribution: Aerobic approximately 40 % Anaerobic Glycolytic approximately 40% Anaerobic ATP-PCr approximately 20% ‘Endurance’ component Typically suited to a Kilometre rider Ride close to Man 2 up to turn 3, where Man 3 lets the gap grow From turn 4 (lap 3), ‘rush the gap’ to pass Man 2 as he peels off Hold speed as delivered by Man 2

Demands of Team Sprint Training Implications Development of specific conditioning for specific positions Development of Anaerobic energy system: Track specific training focus Development of power Incorporation of strength and conditioning (gym work) Aerobic energy system: Low – med training volume still required Majority of training volume at below lactate threshold (Z1-3) Cadence Pedalling efficiency is vital 150rpm + once up to speed Technique Start technique has significant limiting factor upon performance

Demands of Sprint Event Profile Ridden via various qualifications Flying 200m to start Qualified riders then entre a number of heats, which culminate in a final Final, Semi-Final and Quarter-Final are typically ran as ‘best of three’ races

Flying 200 Eunji Lee (KOR) Anna Meares (AUS) 0 - 100m: 5.855s 100 – 200m: 6.024s (0.169s) Total 200m: 11.879s Anna Meares (AUS) 0 - 100m: 5.405s 100 – 200m: 5.534s (0.129) 200m: 10.939s Line selection & pace judgement Critical for maximum performance Line selection from start When should the rider start the ‘effort’? Variations for each track?

Flying 200 CMC TRAINING SESSION

Demands of Sprint Physiological Energy contribution: Flying 200 Aerobic approximately 5 % Anaerobic Glycolytic approximately 55% Anaerobic ATP-PCr approximately 40% Energy contribution: Match Sprint Anaerobic Glycolytic approximately 50% Anaerobic ATP-PCr approximately 45% Will vary according to tactics

Demands of Sprint Cadence: 150rpm + Power output: 1800 watts + Technical Balance and co-ordination around the track Observation and positional awareness Tactical awareness Ride whilst in contact / close proximity to other riders

Sprint

Demands of Sprint Training Implications Development of Anaerobic energy system: Track specific training focus to increase anaerobic capacity (peak power) Development of power Incorporation of strength and conditioning (gym work) Aerobic energy system: Due to multiple rounds, essential that riders develop a strong aerobic base Low – med training volume still required Cadence Development of efficient pedalling style and neurological pathways to achieve high cadence Technique Optimal line selection for flying 200 Movement around track at range of speeds Riding in close proximity to other riders and observation of riders behind

Demands of Keirin Event Profile Ridden over 2km over 2-3minutes Gradually build pace behind derny pacer Derny leaves the track with 650m to go 6-8 riders in a race

Demands of Keirin Physiological Energy contribution: Cadence: Aerobic approximately 35 % Anaerobic Glycolytic approximately 45% Anaerobic ATP-PCr approximately 20% However this may vary according to race tactics (ie. Recent trend of riding event more like a Kilo) Cadence: 150rpm + Power output: 1800 watts + Technical Balance and co-ordination around the track Ride whilst in contact / close proximity to other riders

Demands of Keirin Training Implications Development of Anaerobic energy system: Track specific training focus to increase anaerobic capacity (peak power) Development of power Incorporation of strength and conditioning (gym work) Aerobic energy system: Low – med training volume still required Majority of training volume at below lactate threshold (Z1-3) Cadence Development of efficient pedalling style and neurological pathways to achieve high cadence Technique Technique development should be focused on riding in close proximity to other riders and observation of riders behind

Sprint Events Limiting Factors for Performance: Physical Genetics & Training Technical Breadth of skill base Tactical Selection of correct tactic Interpretation & execution Performance analysis of your rider & competition

Duration of a Continuous Training Session Training Zones Training Band or Zone % MHR Power % MMP* RPE Duration of a Continuous Training Session Recovery <60 <35 1 Very light <1hr Basic Zone 1 60–65 35-45 Light 1.5-6hrs Zone 2 65–75 45-55 Moderate 1-4hrs Intensive Zone 3 75–82 55-65 Heavy 45mins-2hrs Zone 4 82–89 65-75 6 30mins-1hr Maximal Zone 5 89–94 75-85 7 Very heavy 15-40mins Zone 6 94+ 85-100 10 Extremely heavy 4-10mins, or intervals Supra-maximal n/a 100+ 10 Extremely heavy Intervals * Maximum Minute Power

Prescribing Training Component of fitness Intensity of effort Duration of the effort Number of repetitions Intensity of the recovery effort Duration of the recovery Number of sets of repetition Peak Muscle Power Supra - maximal 1 - 20 sec 2 - 6 Zone 1 Off the bike 2 - 20 min 1 - 2 Speed 1 2 - 20 min Zone 1 - 3 1 - 3 15 - 60 min Zone 4 - 5 n/a Zone 1 45 – 120+ min Zone 2 - 4 1 - 2 15 - 60 sec Off the bike 2 - 6 20 sec - 10 min Zone 5 - 6+ Zone 1 – 3 1 - 5 1 sec - 60 min < 90 rpm Zone 3 - 6 1 - 10+ 5 sec - 60 min 100 - peak rpm Zone 1 – Supra - max. Strength Short term muscular endurance Aerobic endurance Anaerobic threshold* * Anaerobic threshold is an aspect of aerobic endurance, although is representative of a very narrow range of intensities similar to the intensity at which short distance time trial are ridden at.

Prescribing Training for Sprint Training Theory Phase of training % time training on the road % time training in the gym % time training on the track Preparation 30% 40% Pre-competition 20% 60% Competition 10% 70%

Prescribing Training for Sprint Training Theory - Gym Phase of training Average number of gym sessions per week. Number of rest days between sessions Training focus Preparation 2-3 1-2 Development of Strength Pre-competition 3-4 1 Development of Strength/ Power Competition Maintenance of Strength/ power

Training prescription: Preparation Prescribing Training for Sprint Training prescription: Preparation Gym Session (Strength) Warm-up on exercise bike - 5mins zone 2, 5mins zone 3, 2mins zone 4. Squats - 3 sets of 8 reps 70%. Straight-legged dead lift - 3 sets of 8 reps 70%. Back extension - 3 sets of 12 reps. Crunches - 3 sets of 12 reps. Oblique crunches - 3 sets of 12 reps. Reverse crunch - 3 sets of 12 reps . Hip lifts - 3 sets of 12 reps. Cool-down on bike - 5mins zone 2. Road Session (Aerobic endurance) Road ride 2 hours - 1 hour zone 3 on a hilly course, maintain seated position if possible up hills. 1 hour on a flat course maintain zone 2. Keep close eye on your heart rate and be careful not to allow yourself to go over your zone 3 limit.

Training prescription: Pre-Competition Prescribing Training for Sprint Training prescription: Pre-Competition Track session (Power and speed) Warm-up - 5mins zone 2, 5mins zone 3, 2mins zone 4, 2mins zone 3, 1min zone 5. ¼ ¼ ¼ ½ lap starts - 3 sets, 4mins rest between reps, 20mins rest between sets. Supra-max zone 90, 92, 94, 96 gear” 10mins cool-down - zone 2 Gym Session (Strength) Warm-up on exercise bike - 5mins zone 2, 5mins zone 3, 2mins zone 4, 5mins zone 3, 2mins zone 5. Squats - 3 sets of 6 reps 90%. Straight-legged dead lift - 3 sets of 5 reps 90%. Back extension - 2 sets of 10 reps holding 20kg weight. Crunches - 2 sets of 20 reps. Oblique crunches - 2 sets of 20 reps. Reverse crunch - 2 sets of 20 reps. Hip lifts - 2 sets of 20 reps 70%. Cool -down on bike - 5mins zone 2.

Prescribing Training for Sprint Training prescription: Competition Track Session (Short-term muscular endurance and power) Warm- up - 5mins zone 2, 5mins zone 3, 2mins zone 4, 2mins zone 3, 1min zone 5. ¼ ½ 1 lap accelerations. 1 set. 4mins between start efforts. Supra-max zone. Race gear. Track Session (Power) ½ lap jump from pursuit line to pursuit line. Rolling in about 40km/h. Out of saddle. 2 reps supra-max zone. 20mins rest between reps. Cool-down 5mins zone 2, 5mins zone 1.

Sprint Tactics Tactic: Attacking from the rear Daijka takes rear position Leaves gap – follows Feidler Daijka moves around track to mask tactics Daijka responds to attack and gains the slipstream ‘Rushes the gap’ at start of back straight – not on banking! Late attack as Feidler forced fast early pace early and will fatigue earlier

Sprint Tactics Tactic: Attacking from the rear Positives: Riding higher on the track will provide extra speed to attack Element of surprise could be gained over the lead rider Distraction of lead rider from planned tactics Negatives: May not be quick enough to come around the lead rider Leaving too large a gap and gaining no slipstream

Sprint Tactics Tactic: Forcing a rider to the fence Meares regulates speed to match Blythe Observes Blythe constantly, moving her onto ‘hip’ as she accelerates Under-lap’s rear wheel with Blythe’s front wheel Forces Blythe up the track and onto the fence, limiting Blythe’s available tactics Controls speed and observes Blythe for possible attacks

Sprint Tactics Tactic: Forcing a rider to the fence Positives: Limits the attacking possibilities of the rider behind Allows close observation of rider behind Negatives: Rider behind could cut underneath if not sufficient wheel overlap and gain the lead Poor technical ability prevent lead rider from observing sufficiently If lead rider is too aggressive or limits the room of the rear rider, it may lead to disqualification

Sprint Tactics Tactic: Taking and holding the lead Daijka constantly observes Tournant Daijka moves up and down the track to distract Tournant Daijka gains height on track to cover the height advantage of Tournant Daijka increases speed throughout the sprint to limit attacks

Sprint Tactics Tactic: Taking and holding the lead Positives: The rear rider has to come around you to win Limit the tactics employed by the rear rider Open a large gap if the rear rider does not concentrate Negatives: Must be technically strong to continuously observe rear rider (i.e. looking behind) Provide ‘slipstream’ for rider behind to save energy Tactic:

Sprint Tactics Tactic: Using height of track to attack Bauge appears to want to lead from front, but Awang took the lead to block this tactic Bauge then ascends the track Awang stays mid-track observing Bauge Bauge attacks with 1½ laps remaining using height gained on track. Awang reacts slowly and does not have the ‘free’ speed of the banking to help him accelerate

Sprint Tactics Tactic: Using height of track to attack Positives: Saves energy – more height in the banking means more speed is gained Being high on the track enables a good view of opponent Negatives: Being too high and too far forward can give the opponent a good view of the attacking rider. If an opponent attacks whilst you are ascending the track, a large gap could be opened that may be difficult to close. Tactic:

Keirin Tactics Tactic: Attacking early from the back Three laps to go, accelerate hard, moving around group and gaining height on the banking Maximum speed is reached as the Derny pulls off track Front position reached with help from height on the track Rider observes group, responding to accelerations behind

Keirin Tactics Tactic: Attacking early from the back Positives: Riders may be caught by surprise as they will be unaware of an attack from so far behind. The tactic also puts the rider into a leading position, where he has some control of other riders. Negatives: Other riders may be looking for a lead out and react quickly, using the attacking rider as a lead out. Making an effort early in the race tires the rider, with other riders saving energy for a late attack Tactic:

Keirin Tactics Tactic: Looking for a Lead-out Bayley slots into position 2 from the start Observes riders behind and ‘sweeps’ the track to disturb riders Bayley accelerates to prevent riders attempting to come over top Bayley accelerates hard in back straight to start moving around Blythe into the last turn and home straight

Keirin Tactics Tactic: Looking for a Lead-out Positives: This tactic enables the rider to control the group behind The rider uses the lead rider as a target to accelerate towards and saves energy by using another rider as a lead-out Negatives: Risk of being boxed into the wheel in the final run to the line Not being able to come around the lead rider Tactic: