At training camp in sunny Albufeira, I left with the Koga formation once for a tough sprint training session. Although spearhead and multiple winner Wim Stroetinga was not present, Robin Chaigneau and Johim Ariesen were. Both men had proven several times in the past to have very fast legs, so all the more reason to develop this strong weapon to perfection. In a sprint prior to this training session Robin already measured over 1800 Watts after 180 km. The rear wheel needed replacing, so expectations were high. On a nice straight road Wim Botman sprinted to 53 km/h, after which Robin, Johim and I could measure our strength on a slightly ascending road over a distance of 300 meters.

Sprint training in blocks

A total of two blocks of four sprints were completed. It is normal that the peak power of the first onset cannot be sustained for long. After about five seconds the speed stabilizes and the cadence declines due to the depletion of free ATP stored around the muscles. No oxygen is required for this form of energy delivery, nor is lactate produced. Therefore, this form of energy delivery is also called anaerobic alactic. Unfortunately, it also takes a long time before a substantial amount of free ATP is available again. The peak power achieved in the first sprint is therefore no longer achieved in all seven subsequent attempts.

Despite the fact that the peak power in the second block is a lot lower than (1340 watts vs. 1443 watts), it is interesting to see if there is a less decay in power output. This sprint follows a 20-minute rest period. There is clearly some free ATP available again, but less than during the very first sprint. In this sprint it is mainly the anaerobic lactic energy system that provides the required energy. Because this is a first sprint after a rest period, the H+ ions from the previous sprints have been buffered away again by hydrogen carbonate. Thus, the effect of lactate accumulation from sprint after sprint is less, allowing the high-intensity effort to be sustained longer.

Energy systems

Despite this treatise on the different energy systems that play a major role in sprinting, it became once again clear how important it is to have a good amount of fast-twitch fibers. After all, these fibers are able to provide energy in this way like no other. Johim showed how he was able to gain several meters on the competition at the very first start, while I showed that I know how to come back quite well in a long sprint. However, despite a maximum speed of over 64 km/h, he did not manage to win, because sprinting is ultimately much more than speed and power. Explosiveness, and especially placing the gear at the right moment, is much more important, as became clear once again today.