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"Sprinting" on a bicycle

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  • "Sprinting" on a bicycle

    Anyone sprint on a bike? What do you think would be the optimal way to do it?
    After my mountain bike ride today I ended up on this one mile paved loop and decided to wing it and did a 30 second all out sprint, with a 2 minute "rest" where I was still pedaling but at a casual rate. I repeated this a few times, but I had already put in a grueling 4 miles of technical trails, at noon, in the Houston heat so I was spent after that.
    -dennis

  • #2
    bike sprints are what i plan on doing, just havent done it yet. i will probably try tabata sprints (20 seconds full out, 10 seconds rest for 8 times)

    like you ill find a flat spot to do them. gearing and speed i will have to figure out though, a slower speed will probably be safer
    Primal Chaos
    37yo 6'5"
    6-19-2011 393lbs 60" waist
    current 338lbs 49" waist
    goal 240lbs 35" waist

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    • #3
      I had to. I'm still too heavy to run and it hurts my legs too much.
      Had no idea I was so weak till I started walking in October. Could barely make it around the block!
      Now can walk on the beach for hours.

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      • #4
        I have done stationary bike sprints. They really kicked my butt.

        Anything that makes your tongue hang out is a sprint. (Well, chocolate and bacon don't count.)
        Ancestral Health Info

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        • #5
          I'm definitely doing this when my Specialized Langster Steel shows up next week. There are long even bikepaths along the ocean here in Reykjavík which are perfect for it.

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          • #6
            Originally posted by Mike Gager View Post
            i will probably try tabata sprints (20 seconds full out, 10 seconds rest for 8 times)
            Thanks!
            Any one else have a thought on best sprint time/rest time?
            -dennis

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            • #7
              It depends on your goals. Track sprinters often train something like this: roll around for a minute, 15s all out sprint, 30 minutes rest for 10 repetitions (takes half a day).

              If you want to get better at sprinting longer rest is better. Tabata intervals aren't real sprints (the intensity is too low), but they still are useful as they combine a lot of useful training aspects into a very short time-frame.

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              • #8
                How could Tabata intervals have too low of an intensity? Isn't the whole purpose to go as hard as you possibly can for those 20 seconds?

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                • #9
                  Originally posted by PatrickF View Post
                  It depends on your goals. Track sprinters often train something like this: roll around for a minute, 15s all out sprint, 30 minutes rest for 10 repetitions (takes half a day).

                  If you want to get better at sprinting longer rest is better. Tabata intervals aren't real sprints (the intensity is too low), but they still are useful as they combine a lot of useful training aspects into a very short time-frame.
                  My goal would be to get fit/lean in the most productive and efficient way possible.
                  I'm not training for a sport or anything.
                  This would be in addition to strength training.
                  -dennis

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                  • #10
                    Originally posted by jfreaksho View Post
                    How could Tabata intervals have too low of an intensity? Isn't the whole purpose to go as hard as you possibly can for those 20 seconds?
                    He's talking about a regimen to actually make you functionally better at sprinting. In the context of a sport - be it track or cycling - a true maximal-effort sprint is usually around 10s. So, from that perspective an effort you can sustain for 20s is going to be lower intensity.

                    This isn't necessarily important when using sprints as a general-purpose conditioning tool. In that case you aren't actually trying to improve your sprinting ability, you're simply trying to exhaust your body. The 'claim' in the Tabata paper was that 20/10 was better at simultaneously exhausting the aerobic and anaerobic pathways than any other split that they tried (though I don't know that they tried very many). Shorter work intervals stressed the anaerobic more than the aerobic, while longer work intervals stressed the aerobic more.

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                    • #11
                      Originally posted by dwkdnvr View Post
                      He's talking about a regimen to actually make you functionally better at sprinting. In the context of a sport - be it track or cycling - a true maximal-effort sprint is usually around 10s. So, from that perspective an effort you can sustain for 20s is going to be lower intensity.

                      This isn't necessarily important when using sprints as a general-purpose conditioning tool. In that case you aren't actually trying to improve your sprinting ability, you're simply trying to exhaust your body. The 'claim' in the Tabata paper was that 20/10 was better at simultaneously exhausting the aerobic and anaerobic pathways than any other split that they tried (though I don't know that they tried very many). Shorter work intervals stressed the anaerobic more than the aerobic, while longer work intervals stressed the aerobic more.
                      ok i see you guy's point. maybe tabata sprints arent what i want to do then. i just assumed that exhausting your body in the shortest amount of time was the goal of sprinting
                      Primal Chaos
                      37yo 6'5"
                      6-19-2011 393lbs 60" waist
                      current 338lbs 49" waist
                      goal 240lbs 35" waist

                      Comment


                      • #12
                        Originally posted by d2mini View Post
                        My goal would be to get fit/lean in the most productive and efficient way possible.
                        I'm not training for a sport or anything.
                        Tabata intervals are good for general fitness, they got a bit of sprint in them, a lot of general aerobic fitness and they are fun in a sadistic kind of way

                        I think real running sprints are worth considering for your goal, cycling sprints not so much. Real sprints are in somewhat similar to strength training in that they can build muscles and performance improvements generally do not transfer well to different exercises. So you probably want to do them with a whole body exercise like running or rowing. For tabatas that isn't as much of a problem and cycling seems a good way to do them.

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                        • #13
                          Originally posted by PatrickF View Post

                          I think real running sprints are worth considering for your goal, cycling sprints not so much. Real sprints are in somewhat similar to strength training in that they can build muscles and performance improvements generally do not transfer well to different exercises. So you probably want to do them with a whole body exercise like running or rowing. For tabatas that isn't as much of a problem and cycling seems a good way to do them.
                          Thank you. You are probably right that running sprints would be better. My problem is that I live in a city. It's hard to find space to do running sprints and not sure I like the idea of subjecting myself to the concrete and various obstacles. I wish i lived on a beach! So since I'm already on a bike a couple days a week, i figured I'd ask to see what would be the best way to do cycling sprints. Even if it's not the best way to do sprints, might as well get the most efficient workout out of it.
                          -dennis

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                          • #14
                            surely there is a park nearby? or maybe a high school with a football or soccer field?
                            Primal Chaos
                            37yo 6'5"
                            6-19-2011 393lbs 60" waist
                            current 338lbs 49" waist
                            goal 240lbs 35" waist

                            Comment


                            • #15
                              Not near me.

                              But I REALLY just want to know about the cycling. Not trying to be stubborn, i know running would be better, but that wasn't my question.

                              Thanks!
                              -dennis

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