There are many ways to skin a cat
Or, there's no one way to do a warmup
Over the last month I've spent quite a lot of time in at DISC working with (assisting) Hilton Clarke with the NTID sprinters and also John Beasley with the Malaysian sprinters. Some of you reading this know both these blokes, and it's fair to say that they have vastly different styles and they both get great results from their riders, one of the Malaysian lads won the keirin at the Beijing world cup two weeks ago and Hiltons' NTID lads are currently ripping it up at the Aussie titles.
All I'm going to write about in this blog entry is their warmups before a track sprint training session.
Without going into any inner philosophy stuff, here's what they both do :
John/Malaysia : 40 laps behind the motorbike, starting at 35km/h, gradually winding up to 45km/h, the guys then have a bit of a sprint for the last half lap or so and then a couple of activations (short slow-start sprints). They're usually on 84" or 86". After this they sit down and rest, they do no more activations etc between efforts. John has them riding at 100% or sitting on their backsides.
Hilton/NTID : 50 laps behind the motorbike, starting at 30 km/h(10 laps), 35 km/h(10), 38km/h(10), 42km/h(10) then accelerate from 42-60km/h over 10 laps, all on 84". They then do two activations or entries off the bank depending on what drills they have to do during the session. Hilton also has them do two activations before every effort.
So Hilton's NTID warmup is a lot bigger than the Malaysian squad's warmup.
Some trivia, one of the Malaysian lads rode a 9.8s flying 200 on Tuesday, it was lead out by the motorbike with John riding the bike and swinging off at the 200m line, I was timing the effort and had to ask John if I'd made a mistake, nope .. He's that fast .. Wow!