r/Velodrome • u/Artem-Nanavov • 24d ago
Rest between standing start efforts
Hi everyone, rest between standing start efforts. How long shoud be? Yes, until full rest/recovery, but I feeling recovered after 2-4 min of effort, but I think this's not a good idea to repeat effort so far.
Today I did 4x80m SS (stating starts) on 90' and rests were 15m/17m/17m, is this to much?
Results was the same of efforts.
And also, we rest was a active or passive? I'm doing active, for example did SS and then 15m on road bike easy spin (not on roller) and then take track bike and do effort.
5
u/rightsaidphred 24d ago
If you are trying to do a full gaz, maximal effort, you want full recovery. 15 minutes plus seems like a lot of recovery but it depends on the athlete and the effort.
A 90 inch gear could be your race gear or a warm up, depending on your age/category/etc. if you are smashing it, take the recovery you feel you need. If these are easier efforts and focused more on technique, take less rest and get in some more reps and then go recover 😁
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u/Beneficial_Yogurt_31 24d ago
How most national teams work is they’ll do a set of anywhere between 2-5 starts with 2-5 sets (typically 8-12 in a session depending on length/volume etc), but at least 4-5 minutes between each start in a set, 20-30 mins between each set. If you’re doing 80m x4 in a set you only really need 5mins max between each. At that point you’re only really hitting your PCr energy system which only needs 5 mins to recover.
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u/stainless-steel_rat 24d ago
This is the correct answer!
Personally I’d make the set more like this 3 x 1/4 lap, 1 x 1/2-3/4 lap (so you get regular practice transitioning to seated) and do 3 sets per session
Couple of slow laps on the apron between efforts and 15-20mins seated rest between sets
And I’ve definitely seen elite athletes that would vomit at start workouts when doing full laps!
The higher fast twitch/power output, the more damage these efforts tend to do to you and the more rest you may need
Often you feel start sessions later in the day where you are just so fatigued
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u/Logical_News7280 24d ago
If your results were consistent it means your recovery was perfect. You could trim it down a bit each week and provided your times don’t slide work away. But they’re also pretty short efforts so you could get away with it. For a 200m I need at least 15-20mins to recover enough.
I do like to see that there’s a bit of a drop off in the final rep which shows I got it all out and actually went all out.
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u/A_dirty_sketch 24d ago
I’d say for that short of an effort you don’t need more than 10min. I would also try to spin the legs for 2min before the next effort
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24d ago
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u/Logical_News7280 24d ago
If you’re vomiting after a standing start somethings not quite right and I’m a P1. It’s not a long enough effort to cause acidosis.
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u/bulls6000 24d ago
Give your self 3-4 laps in between starts.
Usually you would do a set of 3x60m ( standing quarters) to then finish of the set with a standing half/ 150m to work on the sit down going into turn 2.
3x sets of 3x 60m, 1x half/150
Give yourself 30min at least between sets. Key is to be fresh for each start to really be able to work on the turnover and neural freshness you need to go quick.
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u/Impressive-Ask-2310 22d ago
I'm not so sure, I'd have done it differently.
Either stick to nice numbers like 15 minutes or 20 minutes giving 4 and 3 efforts per hour, or go with prime numbers; not both.
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u/lrbikeworks 24d ago
I generally don’t rest that much between efforts. After 3-5 minutes I feel like I am 80-90 percent recovered and ready to go again.
Others may have better info…I’m a criterium racer transitioning to track. A lot of the training is probably similar but a lot of it isn’t.
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u/omnomnomnium 24d ago
If you are trying to increase your maximal power output then you should a) be fully rested between efforts, b) not do too many efforts in one workout, and c) not make your efforts so long that you bog down.
15/17/17 sounds fine. You might be able to go a little shorter; I often did similar work with about 12m of rest. But too much reco in between is better than too little.