[aljeffery]

Analyse this! (Sprinting)

Today I tried out sprinting with my younger brother, am 23 and he’s 19. We ran about 6 sprints against each other (+/- 100m, just estimated visually, have no clue could be a lot less) and I lost everyone- it sucks! The first race he just overtook me towards the end, but the gap became bigger and bigger with each race. But in each race I would start off much stronger with some considerable gap, especially in the first 1/3 to ½, about half way were about the same, then I would just loose gas and he’d steam right pass me. I would literally loose gas, at certain point all of a sudden, its like switching from a gear 5 on a mountain bike to gear 1; at first I can feel am pushing the earth beneath me, but cant later on, its like am peddling against no resistance. I kind of remember running the same when I was in school, I used to come a bout 3rd in 100m in my year, my brother used to come 1st in his year (its crappy inner city school, its not like they were high pedigree).

My Q for any knowledgeable people out there, what does all of this info say about me? My brother was telling me that he feels he beat me with his upper when he overtakes me (by swinging his arms), I know that upper body does come into play by stabilising your body towards the end of the race. We started to lift weights about a year ago, were about the same height but I am about ~ 15 kg heavier, and considering all of that my lifts are only slightly better than his in upper body movements (he can out do me in bw pull up no’s for example) but am much better in lower body (unlike him that’s also where I carry most of my weight).

I’d like to incorporate sprinting into my training. Any tips on the benefits of sprinting? And any good sprint routines to incorporate into my training.

Thanks in advance

[aljeffery]

damn i can feel it in my knees!

[Ian Coe]

Just keep sprinting but have longer rests (since your looking for speed not recovery).
The fact that you are powering out of the start and then dying means you don't have the stamina for the distance but have the strength (indictated by the lifts).
I am not a sprinter so I can't really comment about the upper body thing, but that doesn't sound right. It just seems that even though he isn't as strong, he has more stamina (from the lower weight I would gather) so when your dying he just sails by because he lasts longer. He may just be focusing on the arms and not realise that they have sweet F.A to do with it (but thats my opinnion).
I think cocksprinter would be your best bet really, he is a sprinter after all.

How longs it taking btw, 100m is like 12-15s (depending on fitness).

[johnnynoname]

http://www.t-nation.com/readTopic.do?id=459414

[aljeffery]

Thanks for the reply,
I don’t think its stamina, I play soccer and basketball a couple times a week, he might do that just once a week, although It’s casual I have to admit I have not been putting my all into these games, recently I’ve been mostly standing around during the game admiring the scenery!! Before I would give it my all even though these are casual games for leisure, so my fitness may have not be benefiting that much from these games. Of course he could just be naturally fitter than me, which might be supported by the fact that the difference between me and him became grater with each race.
I did not time myself; I was just testing the waters. But I messed up my knees big time!

[Ian Coe]

You'd be surprised in the differences people use the word for stamina.
Playing football and running long distances is a much different energy path way then sprinting

[LCDforMe]

Running long distance will help your stamina more than playing some soccer.

[cockysprinter]

Originally Posted by aljeffery

Thanks for the reply,
I don’t think its stamina, I play soccer and basketball a couple times a week, he might do that just once a week, although It’s casual I have to admit I have not been putting my all into these games, recently I’ve been mostly standing around during the game admiring the scenery!! Before I would give it my all even though these are casual games for leisure, so my fitness may have not be benefiting that much from these games. Of course he could just be naturally fitter than me, which might be supported by the fact that the difference between me and him became grater with each race.
I did not time myself; I was just testing the waters. But I messed up my knees big time!

soccer endurance and sprinting endurance are very different from a motor quality perspective. as noted, strength makes the biggest difference in the beginning of a race, and lower body strength will make the biggest difference.

as for your original questions, its hard to tell. running 6 100s means youre doing an SE (speed endurance) or intensive tempo (lactic acid tolerance) workout. all it means is you arent capable of holding high speeds for repeated repetitions, which is completely normal. in fact, i wouldnt recomend intensive tempo workouts for anyone other than competitive 400 or 800 runners, and only in small does, as a prelude to special endurance work. and how to incorporate it into your training? it depends on your goals. short sprints (<50m) are good for aiding strength. other speed work is kind of useless unless youre competitive. extensive tempo is also good for aerobic work. short sprints should be at 90%+ and tempo should be run at 70%ish. volumes should vary according to an athletes condition though 100m for speed work and 1000m for tempo are good starting places.

[Ian Coe]

cocky, when I'm doing this craze that is guerilla cardio, I may get out 130-150 m, what would that be training?

Not strength, but speed endurance?

[cockysprinter]

its like doing an extreme intensive tempo workout. im highly against HIIT and guerilla cardio. if you sprint it will kill your speed, and theres no real reason to do it otherwise. normal tabatas are better imo. so in your workout youre not really training anything. you might get a good aerobicc workout, but thats it. the speeds will be too slow to really work lactic tolerance.