Understanding 100m Speed

Understanding 100m Speed

According to Kovacs (2005) the 100 metre can be broken up into the following model

Figure 1

If you look at figure 1 above, maximum speed is reached between 40 and 70 metres.  In table 1, below, shows the respective 20m splits and reaction time of the medallists at the 2009 IAAF World Championships (IAAF: 2009).  The table indicates that all three of the medallists run their fastest 20 metre segments between 60 and 80 metres.  Further evidence of when the elite 100 metres sprinters reach and run there fastest splits is shown in table 2 (Lee 2008)

	Usain Bolt		Tyson Gay		Asafa Powell
RT	0.146		0.144		0.134
20	2.88	2.88	2.92	2.92	2.91	2.91
40	4.64	1.76	4.70	1.78	4.71	1.80
60	6.31	1.67	6.39	1.69	6.42	1.71
80	7.92	1.61	8.02	1.63	8.10	1.68
100	9.58	1.66	9.71	1.69	9.84	1.74
	Cumulative	Per 20m	Cumulative	Per 20m	Cumulative	Per 20m

Table 1

Table two shows the athletes world records run and their reaction time and 10 metre splits,

• ·         Ben Johnson,
• ·         Carl Lewis,
• ·         Maurice Green (by two),
• ·         Tim Montgomery,
• ·         Asafa Powell, and
• ·         Usain Bolt (2008 only)

The table indicates that maximum speed was reached by all six athletes somewhere between 50 and 80 metres.  In table 3, we look at Usain Bolts splits and add a cumulative time per 10 metre split.  Using this cumulative time he reaches 56 metres in 6 seconds.

Table 2

Usain Bolt - 2008 World Record
Reaction Time		0.165
Start	10	1.85	1.85
10	20	2.87	1.02
20	30	3.78	0.91
30	40	4.65	0.87
40	50	5.50	0.85
50	60	6.32	0.82
60	70	7.14	0.82
70	80	7.96	0.82
80	90	8.79	0.83
90	100	9.69	0.90
		Cumulative	per 10m

Table 3

In the previous paragraph I mentioned that Usain Bolt’s 100m world record, he, reached 56 metres in 6 seconds.  It is generally considered that maximum speed is reached at around the 6 second mark.  There is conjecture for how long maximum speed can be held for, but looking at the table 2 and 3 the elite sprinter can maintain it for between 1.6 and 2.4 seconds.  It would be doubtful if sub elite or club level athlete could maintain it for that length of time.

At the start of the article there is a model for 100m sprint, figure 2 below is a simplified model with an addition from the International Amateur Athletics Federation (IAAF: unk)

 

Figure 2

If we look at the simplified model, figure 2, the Start, acceleration and maximum speed is 60% of the model.  If you look at table 3 and note the time of 9.69 seconds, the acceleration to maximum speed takes 62% of the race, and he maintains his maximum speed for 1.96 seconds, which is 20%.  Therefore based on the splits his 2008 world record he spent 82% reaching the deceleration phase of the model.  Put it another way he spent 1.73 seconds, or 20 metres in the deceleration and finish phases of the model.

Phase	sec	total time	%
Start, Acceleration and Maximum Speed	6	9.69	61.9
Maximum Speed Held	1.96	9.69	20.2
Deceleration/Finish	1.73	9.69	17.9

What does all this mean?

This is where the interpretation of the above data and the philosophy of the coach or athlete come to the fore.

For me, it means the coach should look at developing the start, acceleration and maximum speed through smart training, in both the physical (conditioning) and technical mastery that is required.

Charlie Francis, who coached Ben Johnson, says you should train the right of the training spectrum.  What does he mean by this?  Why spend time at training improving by 10^ths of seconds with the start when you can save seconds on working on the endurance of the athlete.

Now if you look at the last two paragraphs, you would think they are contradictory, but in essence Charlie’s philosophy seemed to be develop the start, acceleration and maximum speed in training through the training periodisation but he ensured the all his athletes had a high level of specific fitness level for sprinters including, cardio, strength, speed, flexibility, and power.  Charlie also used the speed reserve philosophy and not speed endurance philosophy.

What do you do?

Reference

Kovacs, M (2005). Understanding Speed – The Science Behind the 100 Meter Sprint Mark 

Lee, J (2008). Usain Bolt 100m 10 meter Splits and Speed Endurance http://speedendurance.com/2008/08/22/usain-bolt-100m-10-meter-splits-and-speed-endurance/ (9 April 2012)

Helmar, Hommel et al (2009.) Scientific Research Project Biomechanical Analyses at the berlin 2009 IAAF World Championships http://www.iaaf.org/mm/Document/Development/Research/05/64/57/20100415075418_httppostedfile_1-BiomechanicsReportWCBerlin2009_Sprint_Men_19905.pdf (9 April 2012)

International Amateur Athletics Federation (Unknown). 100m for the expert http://www.iaaf.org/community/athletics/trackfield/newsid=4666.html (9 April 2012)