Hi coach, since the running distance is so short for bobsledders, 40-50m or so. Is there any reason to include extensive tempo runs in their training program, and if so what distance would you recommend?
I have trained plenty of bobsled athletes and see no real reason for that. With sprinters the extensive tempo runs are there to:
- Improve sprinting mechanics
- Develop special endurance
In bobsleigh, sprinting technique only matters for the tests (to make the team) where you will be asked to do a 30 and sometimes a 60m sprint. Typically (at least in Canada), the 30m sprint is the first part of the selection process. If you are too slow on 30m (I think the cut-off if something like 3.7, I’d need to check with my guys) you will not get invited to the real camp.
So in hat specific case, sprinting technique matters. BUT the sprinting mechanics for the acceleration phase of a sprint (0-30m) is completely different than the technical element trained with extensive tempo runs, which target more the technique to maintain your top speed once you achieved it.
From 0 to 30m (initial acceleration phase) your torso is more horizontal, your hips are “behind you”, your ground contact time is longer (to allow for more force application into the ground) and stride length is shorter.
From 30 to 60m (top speed phase): your torso is a bit more upright, but still leaning forward and the hips still slightly “behind you” to allow you for the best compromise between high force application into the floor and longer stride length.
From 60m + (speed maintenance phase): you are running upright, hip “under you” this allows for longer strides and more stride frequency, but the tradeoff is much less force application into the floor, which is not needed at that point because you are already running at top speed.
The point it that extensive tempo runs do not train the mechanics specifically involved in bobsleigh or in the 30 and 60m tests.
If you want to build the technique needed for the 30 and 60 as well as special endurance for those distances, I’d recommend short intervals… 30m sprint at 80% with a short rest period (time it takes to walk back).
Thank you for your in depth reply. What about if the extensive tempo runs are used as a recovery tool, in between sprint sessions?
I honestly don’t buy that.
I think that active recovery is misunderstood. If an activity is done as an effort level that can stimulate positive adaptations it becomes training, not recovery. And training, INCREASES the need for recovery. Even if not by much, it certainly do not reduces it.
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Could something like 2-3 x 6 x 60m @ 70% be used to build general fitness in the gpp phase?
I personally would not do it. I don’t see training this way. I don’t periodize with the typical "general physical preparation phase / specific physical preparation phase / competitive phase). At least not with athletes of that level.
Bobsleigh is one of those sports where typically people come to it from another sport. They already have a good general fitness base. I don’t see a purpose in devoting a certain amount of time just to “get in shape”.
Now, some of the phases will be more general in that they will use methods/approaches to prepare the body to handle the more intense/demanding methods to come. But not just to get in better shape. (unless an athlete is truly out of shape).
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