1. Demands and Characteristics of Sprint Events

2. 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

3. Demands of Team Sprint

4. 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)

5. Demands of Team Sprint - start

7. Demands of Team Sprint – start

8. Demands of Team Sprint – start

9. Demands of Team Sprint – start

10. Demands of Team Sprint Man 1 Excellent start gate technique
Explosive initial effort – typically generating 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

11. 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

12. 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

13. 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

14. 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

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

16. Flying 200
CMC TRAINING SESSION

17. 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

18. 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

19. Sprint

20. 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

21. 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

22. 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

23. 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

24. 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

25. 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

26. 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
sec
2 - 6
Zone 1
Off the bike
min
1 - 2
Speed 1
min
Zone 1 - 3
1 - 3
min
Zone 4 - 5
n/a
Zone 1
45 – 120+ min
Zone 2 - 4
1 - 2
sec
Off the bike
2 - 6
20 sec - 10 min
Zone
Zone 1 – 3
1 - 5
1 sec - 60 min
< 90 rpm
Zone 3 - 6
5 sec - 60 min
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.

27. 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%

28. 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

29. 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.

30. 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.

31. 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.

32. 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

33. 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

34. 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

35. 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

36. 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

37. 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:

38. 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

39. 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:

40. 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

41. 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:

42. 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

43. 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: