FWIW, going back to the original question “Why do Structured Workouts?”
Well, they work (for me!). And could do for you?
If it ain’t broke don’t fix it, but from what you are saying is, you don’t have the NM sprint power at the end of the race. So that needs fixing.
Also, not sure who to quote for this quote but “Insanity is doing the same thing over and over and expecting different results.” so maybe try something new and try structured training with a specific goal like the 12 week Crit Plan, which includes “Violator”. You must try that, it is exquisite! If that doesn’t improve your sprint?
You don’t have to be a slave to the plan, I used to be but I’ve learnt so much since starting the 4DP training and I’ve also learnt so much from the wonderful contributors on this forum, so I adapt with how I’m feeling.
Just looking at my spreadsheet with some old results, I did 2x12 week plans back to back and FTP+25%, AC and MAP +21% and NM +22.5% over 24 weeks.
By doing a structured plan based on the 4DP there is a good chance you will gain fitness in all areas of the 4DP metrics and end up having more fitness to unleash an improved sprint at the end. You’ll have more gas in the tank at the end and more of a sprint as well, so double gainz.
Too much weights/leg work can interfere with Endurance adaptations.
If my sprint was poor at the end of a race i’d be working on endurance/volume so that i can sprint after burning lots of kJ’s … obviously the opposite would be true for a track sprinter.
That too. Getting to the end of a race with more gas in the tank will always help the sprint. Which is why its good to follow a structured training plan to improve fitness in all areas. FWIW, anecdotally, I had a great year of racing way back when I was younger after a serious of sessions in the gym with squats and deadlifts, but it is horses for courses. I think pretty much everyone agrees that some form of strength training does help with performance though. Its finding what works for each individual.
This may not be caused by the fact that you lifted and legs got stronger/lifted heavier weights. You maybe had a great year because the lifting helped increase your “neural drive”… I don’t fully understand it but basically the lifting trains your brain/nerve endings to access unused muscle fibres and their glycogen stores…sounds mad but that’s what it is. … and the thing is, it’s quite straightforward to do with a couple of short sessions a week, low rep/heavy weights, but the gains flatten out after around 8-weeks.
You’ll have to update to see how well the plan works. I like a plan and love following it and seeing the gains over time. I like the act/art of building something over time and seeing the end result. I find it motivating and satisfying seeing what is coming up and what has been achieved. Don’t get me wrong, when I’m tired or fed up and see a hard work out planned like the Nine Hammers I sometimes question my sanity, but I usually do the workout and actually feel better for it. For example yesterday I was short on time and had the Bat to do but I had a few things that really pissed me off, but I did the Bat anyway and put my pissed offness into the workout and even though I had to shorten the workout (taking a couple of minutes out of the recovery sections) to make an appointment, I felt better for doing it. Good luck with the plan
Maybe, maybe not. Recent research is finding that there may not be an antagonistic relationship between anabolic strength training and aerobic endurance training. One of the observations that has been made is that the sequence may influence outcomes (strength before endurance appears to produce better results). In some studies it also appear that an athlete that is trained in both strength and endurance have little interference effect.
Personally, I’m still looking for the right combination. I tend to do 6-week heavy weight lifting cycles (5 work/1 rest) with ‘legs’ being two days a week. Phase 1 is typically off season (right now) where I do Z2 rides and an occasional Z4/Z5 ride each week. It culminates in a Full Frontal 4DP test at the end of the year and prior to the start of a 12 week training plan. During that 12 week plan I also do my Phase 2 and Phase 3 lifting cycles and struggle with gains in the latter part of Phase 3 volume and weight wise because my cycling volume has increased (mostly muscle fatigue). I end up going into a maintenance lifting cycle at that point to keep the strength gains but not impact my cycling.
If doing double days, if you are looking for strength gains (sprinter) you do it after aerobic. If wanting aerobic gains do the weights first (endurance) and you’re doing the weights for better neural drive.
Also worth noting is that the duration of the adaptation signal for strength gains lasts much longer than the signal for aerobic adaptations.
I’ve never, ever, heard of the individual you refer to.
You may want to expand your depth of knowledge as Dr. Inigo San-Millan is a credible sports physiologist, coach and researcher at the University of Colorado. As far as ‘real world results’, one of his athletes is 2020-2021 TdF winner Tadej Pogacar (since Dr. San-Millan is affiliated with the UAE pro team). He has a cycling background as well as a being a specialist in cellular biology for ‘normal’ people with the CU School of Medicine work.
Do those equations take into account both the ‘weight’ that is used to operate the internet (a brazillion servers running at XXXwatts) and the ‘weight’ of the stored electrons? One may have to assume that only half of the electrons are a"1" at any given time.
Im also assuming that those weights dont include the bits (no pun intend) on what it takes to create and store the ones and zero which cannot be discounted. Without those other bits the internet couln’t happen. Its like saying a Tesla only weighs 3800 pounds. Yeah sure if you dont include the wheels and tyres but without those its notbing but an expensive planter
