Being able to sprint at the end of a race is crucial to success in your competitive cycling. Speed training is used to develop quickness and explosive power. It involves short, intense periods of cycling, from five to 30 seconds or so in duration, with heart rate reaching 95 to 100 percent of maximum during some of the longer sprints.
However, not heart rate but speed, power and acceleration are the key elements to be concerned about during
He is going to give us 7 tips for sprinters.
Judge the distance: don’t go too early!
If the pros go for 250m, that is 12 seconds. It is going to be a fair bit longer for an amateur so judge your distance. It is not about your absolute maximum wattage because that will be a spike in your power. But it is about how long you can hold that high wattage for the whole sprint for. You will know it, and you will have to train it. But don’t go too early- it is easy when you see the finish line to go too early and though you might get a high wattage. If you die at the end, you will lose more speed than the others.
Choose the right gear
We use a 53 or 54 with 11 and it is a big gear to get around. You have to really get on top of it. I rarely use a 54 because I ride with shorter cranks. I get the leg speed of the gear going. It is not just grunting out a big gear and that is a sprinter. It is getting over and on top of the gear and accelerating. And that goes for selecting your gear before you start the sprints as well. You don’t want to be changing gear mid-way through the sprint because you will lose power then when you are changing. You will lose the force and the torque through the pedals.
Commit to your sprint
In a bunch sprint, as soon as you are going to go, as soon as you have picked your moment you go, you don’t wind it up, you go, and that is it. No pacing in prints, it is a flat out effort. And if you have done your homework, you will know what you can do and what conditions-uphill downhill, headwind or tailwind. You will know how far you can go for before you are going to die.
Bring your bike to your feet
There are a lot of bike riders, and when they sprint, they go and they are bouncing. And that is because they are bringing their feet to the pedals like they are climbing. When they are climbing, you bring your feet over the top and on to the pedals. When you are sprinting, although it might feel efficient, you may feel like you are getting your power down. I have always found it more effective to bring the bike to your feet if that makes sense. So, you use your arms and you bring your bike to your feet instead of bringing your feet to your bike. I have already found three mistakes that I made for a good 10 years!
I think it is what most champions are most famous for. And that is keeping low. To be fair, those champions always did it naturally. I don’t know if it is because of racing the track, or because I am short legged and long body. But you saw they doing that, how they get it are crazy. And there is a massive aerodynamic advantage there. If you are like this, you are really closing the hole here compared to if you are sprinting like this. So keep low and you are going to accelerate further.
To develop explosive power you need to accelerate against resistance, which means starting out going slow in a big gear and powering that gear up to high speed. Power Starts are something I sometimes do while commuting to work on an empty bike path. You slow down to almost a complete stop in a 53×12-14, and with your hands in the drops and starting with your dominant foot at about 1-2 o’clock position, you jump out of the saddle and accelerate that gear as rapidly as you can for 20 seconds or until you’re spun out, whichever comes first. I like to take about 5 minutes between Power Starts and I’d recommend doing 5-8 of them in a single session.
High speed sprint
After the initial acceleration, you have to have good top-end speed to be able to get to the finish line first. Since in the group ride or a race you’ll be sprinting from a higher speed than your normal training ride, you need to practice sprints from a fast-starting speed. Downhill High Speed Sprints accomplish this goal and give you the feedback you need for controlling the bike in a high-speed sprint.
Ideally, start a 30-second sprint while you’re about 15 seconds from the bottom of a hill so that you’re sprinting as the road transitions to flats ground or even starts going back uphill. Like the Power Starts, take at least 5 minutes recovery between efforts and incorporate 5-8 into a ride.
So, 7 tips which you can all use to make yourself faster in the sprint. So you can therefore either get more wins, or get better results. With the right action, I hope you could ride faster and enjoy your biking.
Ultimate Sprint Training Tips for bicycling
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