flying 30's question

It's actually pretty rare (for someone who's not specifically trained for it) to maintain *top* speed for a full 30m. So you don't have to be concerned with being at your absolute maximum velocity at the very start of the flying 30; as long as you're at 95+% there, the 30 will be productive (and will include the small additional acceleration that gets you up to 100%).

Most people of your ability level could be at 95+% of top speed with a lead-in/approach run that's also 30m. I'd say try that first, but be ready to extend the approach if you find that

a) there's still a *significant* amount of acceleration after you hit the start of the flying 30, or

b) trying to get up to (close-to-top-) speed in that lead-in 30m seems to cause some real tension--a main objective of flying 30s is to sprint at high speed *without* tension.

Thankyou for such an informative answer.

As this is a type of training i have not one before does 5 minutes sound too little or too much for recovery in your opinion?

Sounds in the ballpark. You just want to have your breathing *entirely* under control before starting the next repetition. This is pure neuromuscular stuff and you don't want the lactic-acid mechanism to be engaged...which it eventually would be, recoveries were incomplete.

Different things work for different people. Some might find that, after their gradual deceleration from the flying 30, a slow walk back to where they started is sufficient; others may find that, if they did the flying 30 on a track straightaway, a walk around the rest of the track and back to the starting point (~300m?) works better. And still others might find that simply standing for (most of) their recovery works best for them. You can experiment and decide what seems to fit your situation.

Whatever you decide about your recovery, a couple of tips:

1) Always do flying sprints with the wind (if there is any) at your back, helping you along.

2) Always get a thorough warmup before the first sprint, of course; and on cooler days, be conscious of not taking *so* much time between reps that you start to get chilled.

3) It varies from person to person, but most seem to benefit more from flying sprints if they focus more on increased stride *rate* (= turnover) rather than increased stride *length*.

Anyway, have fun! It feels great to just fly along, doesn't it?

lease wrote:

Sounds in the ballpark. You just want to have your breathing *entirely* under control before starting the next repetition. This is pure neuromuscular stuff and you don't want the lactic-acid mechanism to be engaged...which it eventually would be, IF recoveries were incomplete.

Nerts.

lease wrote:

This is pure neuromuscular stuff and you don't want the lactic-acid mechanism to be engaged...which it eventually would be, recoveries were incomplete.

Biochemistry is not your strong point lease. You have no idea what you are talking about.

flying 30s work the anaerobic alactic system. Three minutes of rest is what it takes to fully recover from this type of work. You only need 3 minutes of rest if you want to take more then take more.

First of all flying sprint needs to be done with FULL RECOVERY!!!

So, for beginner recovery can be done with ratio 1:1 for every second sprinting 1min. recovery is required.

For intermediates 1:1.5, Elite can go as much as 1:2.5

To develop Vmax flying 30m might be too far, 20m is more doable.

Re lactate: shorts sprints are producing lactate even thou they are done in alactate zone. Lactate level analysis from blood draws from sprinters performing 12 accelerations up to 30m was around 17mmol where after 400m sprint the level was as high as 12mmol,

coach wrote:

flying 30s work the anaerobic alactic system. Three minutes of rest is what it takes to fully recover from this type of work. You only need 3 minutes of rest if you want to take more then take more.

Flying 30's push the production of lactate to the highest possible level. Whatever you think you mean by 'anaerobic alactic' is wrong.