Standing Sprints- Mtbr.com
Results 1 to 14 of 14
  1. #1
    mtbr member
    Reputation:
    Join Date
    Nov 2016
    Posts
    3,046

    Standing Sprints

    Let's get this out of the way, I suck, absolutely, unequivocally suck at standing sprints. I'm currently doing the 10 month training program from EnduroMTBTraining and am finding it extremely valuable. However, I'm curious, beyond building lower body strength and HIIT workouts using standing sprints does anyone have any drills dedicated to that?

    Sent from my SM-N950U using Tapatalk

  2. #2
    Ride Fast Take Chances :)
    Reputation: alexbn921's Avatar
    Join Date
    Mar 2009
    Posts
    3,304
    First you need to learn a comfortable standing rhythm.
    I alternate sitting whole way up and then standing the whole way up a 3 minute climb at 300 watts. Take about 5 minutes to recover and coast down. Then do it again. 6 to 8 of in a session.
    Making shit harder than it needs to be isn't awesome, it's just...harder.

  3. #3
    mtbr member
    Reputation:
    Join Date
    Jan 2004
    Posts
    1,313
    Foot position? I can stand and pedal all day with the pedal in the middle of my feet. I struggle with clipless shoes that force me on to the ball of my feet.

  4. #4
    Formerly of Kent
    Reputation: Le Duke's Avatar
    Join Date
    Mar 2009
    Posts
    11,384
    Out of curiosity, how many RPM can you get up to on flat ground?
    Death from Below.

  5. #5
    Professional Slacker
    Reputation:
    Join Date
    Jun 2004
    Posts
    3,271
    Do more standing sprints, a bunch of them, 10-20 seconds worth at a time, and keep repeating them. Getting that quick acceleration out of a turn, or up a short climb, is where there's lots of advantage to be had. I like doing them on the road because it's more of a controlled environment.

    Enduromtbtraining doesn't call for intervals as part of your workout?

  6. #6
    Location: 10 ft from Hell Moderator
    Reputation: life behind bars's Avatar
    Join Date
    May 2014
    Posts
    4,437
    Buy a single speed.
    I ncredibly
    M yopic
    B ackstabbing
    A ssholes

  7. #7
    mtbr member
    Reputation:
    Join Date
    Nov 2016
    Posts
    3,046
    Quote Originally Posted by Le Duke View Post
    Out of curiosity, how many RPM can you get up to on flat ground?
    Not sure as I don't have a power or cadence meter. Can spin the exercise bike, I know not the same but best data I have, at 110 and sustain it for some time. Will get a max next time I'm on it.

    Sent from my SM-N950U using Tapatalk

  8. #8
    mtbr member
    Reputation:
    Join Date
    Nov 2016
    Posts
    3,046
    Quote Originally Posted by richde View Post
    Do more standing sprints, a bunch of them, 10-20 seconds worth at a time, and keep repeating them. Getting that quick acceleration out of a turn, or up a short climb, is where there's lots of advantage to be had. I like doing them on the road because it's more of a controlled environment.

    Enduromtbtraining doesn't call for intervals as part of your workout?
    It does. I'm already doing HIIT. Was interested to see if there were more focused exercises.

    Sent from my SM-N950U using Tapatalk

  9. #9
    Formerly of Kent
    Reputation: Le Duke's Avatar
    Join Date
    Mar 2009
    Posts
    11,384
    You're doing HIIT...

    But what about tempo, threshold, etc?

    What about cadence drills?

    Sent from my XT1585 using Tapatalk
    Death from Below.

  10. #10
    mtbr member
    Reputation:
    Join Date
    Nov 2016
    Posts
    3,046
    Quote Originally Posted by Le Duke View Post
    You're doing HIIT...

    But what about tempo, threshold, etc?

    What about cadence drills?

    Sent from my XT1585 using Tapatalk
    If you are taking exact numbers it doesn't go into that beyond perceived. Which is fine for where I am now. The plan was actually designed around the concept of making it a low entry cost. Eventually I'll get there but I'm nowhere near where I need to be.

    Sent from my SM-N950U using Tapatalk

  11. #11
    Formerly of Kent
    Reputation: Le Duke's Avatar
    Join Date
    Mar 2009
    Posts
    11,384
    Quote Originally Posted by tuckerjt07 View Post
    If you are taking exact numbers it doesn't go into that beyond perceived. Which is fine for where I am now. The plan was actually designed around the concept of making it a low entry cost. Eventually I'll get there but I'm nowhere near where I need to be.

    Sent from my SM-N950U using Tapatalk
    I don't know anything about the plan. I'm just trying to understand what they have you doing. Seems that HIIT should be preceded by other types of riding.



    Sent from my XT1585 using Tapatalk
    Death from Below.

  12. #12
    mtbr member
    Reputation:
    Join Date
    Nov 2016
    Posts
    3,046
    Quote Originally Posted by Le Duke View Post
    I don't know anything about the plan. I'm just trying to understand what they have you doing. Seems that HIIT should be preceded by other types of riding.



    Sent from my XT1585 using Tapatalk
    I'm only a couple of weeks in. Most of it is baseline stuff, flexibility, light strength training, baseline cardio and short 90% efforts with active rest. Eventually it gets into strength training and the difficulty ramps up gradually over time.

    This is a hard conversation for me to have as I don't geek out on training. Once upon a time in another life I played high level basketball for a time but I've never learned terminology or verbiage surrounding training. I just do the tasks assigned. I can see their purpose but no technical terms for it.

    Sent from my SM-N950U using Tapatalk

  13. #13
    mtbr member
    Reputation: mfa81's Avatar
    Join Date
    Apr 2011
    Posts
    2,126
    while I find the program and exercising very valuable the on bike trainning part of the enduromtb is not up there, I guess thatís because the idea is to keep it simple and easy since you donít even need a gym for the exercises, but of course makes it much easier.

    itís hard to see progress unless you have the numbers, the subjective 1-10 scale it uses is somewhat misleading to your own idea of how much progress you are making

    my suggestion would be to get a trainer and powermeter or even use a spin bike with a power meter to begin with and replace the on bike part of the training with something like a low volume from trainerroad thatís somewhat close to the time you spend on the bike according to the enduro program

  14. #14
    mtbr member
    Reputation:
    Join Date
    May 2009
    Posts
    199
    15 on, 45 off
    30 on, 30 off,
    45 on, 15 off
    60 on, 60 off
    45 on 15 off
    etc etc etc

    do a few rounds of that. on the road or trainer and it'll help.

Similar Threads

  1. Cycle computer for sprints and cadence
    By bigstudent in forum GPS, HRM and Bike Computer
    Replies: 0
    Last Post: 08-06-2014, 07:31 AM
  2. How to best prepare to 3-8 min sprints?
    By we78 in forum XC Racing and Training
    Replies: 23
    Last Post: 12-16-2013, 07:59 AM
  3. Transition from sprints to biking - Help
    By Egoyte in forum Beginner's Corner
    Replies: 11
    Last Post: 05-09-2012, 11:30 AM
  4. Anyone do wind sprints with your bike as race prep?
    By string_wise in forum XC Racing and Training
    Replies: 16
    Last Post: 09-12-2011, 06:54 PM
  5. FTP 300 W, 20 min 400 W (standing)
    By Battle Duck in forum XC Racing and Training
    Replies: 38
    Last Post: 01-22-2011, 07:09 PM

Members who have read this thread: 1

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

THE SITE

ABOUT MTBR

VISIT US AT

© Copyright 2020 VerticalScope Inc. All rights reserved.