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Sprinting
Characteristics of the Sport
At Olympic-level competition, sprint events include the 100 m, 200 m, 400 m, 4 x 100 m
relay and 4 x 400 m relay. The 100 m, and 400 m hurdles can also be considered as
sprint events. Sprint and hurdle events rely primarily on the development of power
through anaerobic energy.
Training
Elite sprinters train all year round with the base or off-season involving around eleven
sessions per week. Off-season training usually involves a considerable commitment to
weight training, with about one-third of the total training load being carried out in the
gym. In addition, off-season training focuses on refining technique with a combination
of sessions on the track and drill work to improve aspects such as leg speed or knee lift.
Stretching sessions, yoga, and pilates are often included to aid in recovery. As the
competitive season approaches, track work increases to include more intervals and
sprints, although technique work and weight training are still maintained. Junior and
recreational sprinters spend less hours training and training is usually seasonal.
Competition
Major competitions for elite sprinters are the Olympic Games, World Championships
and Grand Prix Circuit. Most Australian sprinters spend the winter months overseas
returning to Australia to compete in key selection events during the Australian summer.
At junior and recreational levels, competitions are usually held on a weekly basis during
the summer months.
Physical Characteristics
Power-to-weight ratio is important for sprinters, therefore maximising muscle mass and
maintaining low body fat levels is desirable.Common Nutrition Issues
Training Nutrition
Sprinters need to consume sufficient carbohydrate to fuel training needs, however
carbohydrate requirements do not reach the level of endurance-type athletes.
Sprinters need to be mindful of maintaining low body fat levels but still need to eat a
sufficient variety and quantity of food to meet nutritional requirements and allow for the
development of muscle mass. Diets need to be nutrient-dense. This is best achieved
by including a wide variety of nutrient-dense carbohydrate sources such as bread,
cereal, fruit, vegetables and sweetened dairy products in the diet. Moderate portions of
lean sources of protein such as lean meat, skin-free chicken, eggs, low-fat dairy foods,
lentils and tofu should also be on the menu. Energy-dense foods such as cakes,
pastries, lollies, soft drinks, chocolate, alcohol and takeaways should be used sparingly.
Appropriate snacks need to be included before and after training to maximise
performance during training and to promote recovery. Snack foods such as yoghurt,
fresh fruit, low-fat flavoured milk and sandwiches are all nutritious fuel foods and make
good snacks.
Low Body-Fat Levels
Sprinters require low body fat levels whilst being strong and muscular. Low body-fat
levels usually occur naturally for male athletes, thanks to the cumulative effect of
training on the right genetic stock. However, male sprinters often need to reduce total
body mass leading into the competition phase. Some of the additional muscle mass
gained in off-season weight training is not sport specific, therefore needs to be trimmed
to achieve an ideal racing body composition. Female
sprinters often need to
manipulate their food intake and training to achieve their desired body fat levels.
Sprinters needing to reduce their body fat level should target excess kilojoules in the
diet. In particular, excess fat, sugary foods and alcohol can add unnecessary kilojoules
and would be better replaced with more nutrient-dense foods.
