- We have given you quite a few
sprint training tips here on GCN
but normally
they come from people that aren't very good at sprinting
but next to me is a man who's particularly good
nine stage wins at the Tour de France
and Marcel Kittel is about to give us three
key sprint training sessions which he does at home.
(funky music)
- Of course tend to do sprints on the bike
so that's what I do at home.
On training camps are also the team
we are doing a
normally in the beginning of a three-day training block
the first day when you're still fresh
we do like a sprint training.
Means in general a pretty easy ride but then we do a
for example sprint's like
a session of 4 times 8 seconds
then maybe 2 times in a row
in the beginning of the training.
And sometimes also 4 times 12 seconds at the end.
And you can combine it a bit on based on your feeling.
- So how long between each 8 seconds?
- Two minutes rest.
- Yeah.
- And between each session like 10 minutes
if you go longer
of course everything that is more than 12 seconds
your body also needs to be well rested.
Some people say sprinter training is lazy training so
be sure that you take you know enough good rest.
- So for somebody at home that session would be
let's say an hour and a half to full?
- I think you can do it three hours, four hours
but I think three hours is enough
for most of the people who've never done it before.
But, it's just to
really give this input
to your body to your legs.
(funky music)
Of course Gym Training.
- Alright.
- Which is based on the same idea.
- I do quite a lot of that.
- I can see it.
- (Laughs)
- Maybe for your legs not for your arms.
But the goal of gym training is actually
I mean if you start cycling to new tip
it makes sense also to think about gaining muscles.
For us professionals normally at least I can say I think
I have enough muscles already
but the goal then is to really try
not to go for maximum weight
but maybe for maximum repetitions
or even just to make
the neurological exercise
that you again try to flex as many muscles as possible.
- So you're doing squats with free weight or on a machine?
- When I start in winter I'm actually doing
a set of 3 times
and 8-10 repetitions
and then the first gym training in winter
will be probably around
60-70 kilogrammes.
Just after the holiday
you need to get used to the weight again
and then you can start to after 2-3 times
when you've done that gym training
so can start to increase also the weight.
- So how many times per week and how
at what time of the year are you in the winter?
- Ideally you can do the whole year round.
In wintertime I do it 2 times a week and a
if you can I mean as a professional
it's not always easy to do
to do that also in the season
because you're always travelling
and also doing the races so you have to recover.
If you can keep 2 times a week or 1 time a week it's good.
( electronic music)
If you have some good friends
that are also strong in the bike
and if you want to prepare for
maybe for your next race at home
then it's always good to do
or to try to do a little bit of lead out training
because it will
of course it will give you the intensity
and it will also give you
if you set the goal before end like the
the sign of the city somewhere
that you will finish there.
Then it will give you the training on, on the
on knowing how far you can go.
- Yeah.
- And that's really important in the sprint
and it's a good training to train that
together with friends in a lead out.
Ah yeah, normally what we do is a
we try to combine that sprint at the end
also with some intensive kilometres before.
So we would let's say we would do in general
2-2 no normally 3 times three kilometeres
with around 10 minutes rest in between.
And the first
2 kilometres of those 3 kilometres
you will rotate you know
then the sprinter or you get into formation and you do
one final lead out.
- So there's three sessions from Marcel Kittel himself.
First one a three or four hour ride with multiple sprints
4 by 8 seconds
4 by 12 seconds in the end and some in-between.
Go to the gym do some squats especially
and finally go out on a group ride and sprint for signs
rather than going for specific duration
including a lead out before hand.
Now thanks very much to Marcel for joining us today.
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