Fast twitch

[betagirl]

So, anyone else low on fast twitch muscles? I am so not a sprinter but would like to be able to get my short bursts ability a bit better. That daydreaming thread got me thinking that I might start entering some road races next season :D I can go at a steady pace for very long distances at a good speed, but if I need to call up any sprints forget it.

So, for the sprinters on here what are some good ways to build them up? Intervals?

Any advice is greatly appreciated!

[singletrackmind]

I think they gave mine to somebody else. I'm listening too, girls! :)

Since I KNOW pulling a trailer doesn't encourage them (sprinting is impossible with one of those) then wouldn't sprint practice work-like riding at a decent clip and every so many minutes do one heck of a hard sprint for x amount of seconds, then repeat? Also, would learning to spin at a higher cadence overall help? That and learning to spin in the whole circle?

[bcipam]

Red or slow twitch muscle is developed by riding long steady mileage. White or fast twitch muscle is developed by doing interval training or weight training. Up each steep, short hill (freeway crossing are good for this) click into a higher gear, stand and charge up the hill, rest coming down. On flats, go into a higher gear then is comfortable and push, maintaining the same cadence as the lower gear. Push then rest. Do this between every other telephone pole, or mailbox, or block, whatever you have. Devote one to two days a week with this type of interval training and your sprinting will improve. If you have access to a gym, do squats or leg extensions using heavy weights, low repetition. Think powerlifting. Running sprints are also helpful.

[RoadRaven]

pretty much what bc says...

you can improve what you have, or create some strength in what is not a strength

when it comes to fast and slow twitch fibres, you are either born with fast twitch, or you aren't

if you are, you have a head start... if you aren't you have to work a tad harder to achieve what you want...

good luck

[betagirl]

Thanks for the info! Now I just have to put it to good use. I really need to start doing some weight training also. I soooo want to drop some of the guys in my bike club, but I need to be stronger. Some day :)

[spazzdog]

If you have a good milage base, try doing a few "jumps" once a week while out riding.

What are jumps? They are little sprints basically.

Plan a 1 hour ride. Get warmed up by spinning for 20 min then pick a pole, a sign, whatever. When you get to that spot shift up, stand up and pedal as hard/fast as you can (with good form) to the next mark. I start with 2 telephone pole lengths.

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Drop back into spin gear and recover (5-10 min) then do it again. Try for 5 jumps. Spin it down for 15-20 min and you're done. Each week add 1 more jump. When you get to 10, increase your jump to more poles, drop back to 5 repeats.... work up to 10.... extend distance again, etc.

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Always get well warmed up and always cool down properly.

They're fun!

spazzdog