hi,i want to train to be a sprinter, what are the gym works i shud do and train?

i have totally no clue.. currently i'm more like the tom boonen style? i need a good leadout and accelerate after tat... not tat explosive yet..

hire a coach

A lot of the explosiveness comes from your natural fast-twitch vs. slow-twitch muscle fiber allotment. You can train it somewhat by doing jumps (both on and off the bike), but a lot of it may just be your style.

hi,i want to train to be a sprinter, what are the gym works i shud do and train?

i have totally no clue.. currently i'm more like the tom boonen style? i need a good leadout and accelerate after tat... not tat explosive yet..

My (somewhat informed) opinion would be that if you lack explosiveness you're unlikely to find it in the gym and time would be better spent working on being explosive on the bike. The gym is good for making your muscles bigger but bigger muscles don't contract any faster than small muscles. IOW, the weak link in the chain is unlikely to be your muscle strength or size (which is what gym work improves) and developing the "skill" to be explosive is probably going to be most effective in the targetted context (i.e. on the bike). Short of that I'd tried something like plyometrics rather than weightlifting if I felt I was lacking quickness or explosiveness, but then you're back to the same problem of developing the skill outside of the context in which you wish to use it which likely means probably at best it will be less than ideal and at worse won't transfer at all to the bike.

plyometrics if you're willing to risk injury in the gym.

I tried to read your post, but your grammar and spelling melted my eyes out.

it should give some ideas on how to go about it. The book is called Performance Cycling, amazon or performance bikes a maybe some other book retailers.

The book is about guidelines and principles, ,not a coaching book.

Takes about three reads, and the weight training part is very hard but 100% doable.

I tried to read your post, but your grammar and spelling melted my eyes out.

Not everyone writes a Pulitzer Prize winning blog. :p

i'm sorry about my poor english..

anyway,actually i'm rather heavy,around 187 pounds,my thigh is rather big and muscular...

since i cant climb well with my weight,i wanted to train to be a sprinter.. so far my top speed is only 64km/h,i jump from abt 50-55km/h..

usually my jump difference would be 10-14km/h,i'm not sure if its considered decent or lousy.. any idea? currenlty i'm using 12 teeth cogset,i cant seem to be able to spin higher rpm.. maybe i should get 11 teeth? i got the power to sprint,but cant spin high rpm.. i need to work on that..

wads the jump usually professional sprinter do? like from 65 to 75? pozzato hit 78.5 this yr tdf,i wonder wad speed b4 he started his sprint..

Try the Carmichael Training Systems Sprinting DVD on the trainer. Worked for me...

Power = Force * Cadence. If you can sprint at 64km/hr but cannot spin high cadence, then you don't have high power, you have high force.

If this is truly the case, do not work out in the gym as it will not help your sprint. Instead, work on 120rpm cadence intervals that last for 3 min. This will teach you how to spin a high cadence and give you real power.

thx for the advice.. i will train on the 120rpm cadence interval...

Wow..

Actually, plyometrics would also help you get more explosive so to speak. I haven't done much speedwork on the bike but I'm a sprinter in track. And, I thought I'd lose my sprinting speed on the bike after getting back from a track injury but I was rather surprised I could still hit about 40mph when sprinting on a flat. I know it aint devilishly fast so to speak but I figured I'd be doing a lot lower than this. (Oh, FWIW, I did 40mph with about a 130-140ish cadence so yeah)

Anyway, to address your question as to what to do to improve this speed of yours, I'd say work on your cadence intervals. Plyometrics would help you get more explosive but that's not gonna help you maintain your speed though.

Gym work could help condition your fast twitch muscle fibres to be more primed towards sprinting and high gear efforts etc. Just make sure you get sufficient warm up and all before you embark on such workouts to ensure less chance of injury.

Jumps on the bike would work as well actually. Practice jumping from a very slow speed and hold the pace for maybe 30seconds or so. Repeat 4-6 times.

Good luck dude

Wow..

Actually, plyometrics would also help you get more explosive so to speak. I haven't done much speedwork on the bike but I'm a sprinter in track. And, I thought I'd lose my sprinting speed on the bike after getting back from a track injury but I was rather surprised I could still hit about 40mph when sprinting on a flat. I know it aint devilishly fast so to speak but I figured I'd be doing a lot lower than this. (Oh, FWIW, I did 40mph with about a 130-140ish cadence so yeah)

Anyway, to address your question as to what to do to improve this speed of yours, I'd say work on your cadence intervals. Plyometrics would help you get more explosive but that's not gonna help you maintain your speed though.

Gym work could help condition your fast twitch muscle fibres to be more primed towards sprinting and high gear efforts etc. Just make sure you get sufficient warm up and all before you embark on such workouts to ensure less chance of injury.

Jumps on the bike would work as well actually. Practice jumping from a very slow speed and hold the pace for maybe 30seconds or so. Repeat 4-6 times.

Good luck dude

30 seconds is too long. Do it for 10-15sec or until you spin out the gear and then stop.

Also, it takes your body ~10-14 days to adapt to a workout. If you start the fast cadence drills now, it will take a good month or so before you can really spin 120-130rpm for 10min without bouncing in the saddle. These are seated, btw.

what happen to united? ill say liverpool to win prem this year, bayern munich to win uefa cup

You should go to a little poking around FixedGearFever.com. There is a wealth of sprint training information from national and world-class sprinters, albeit mostly track specific.