Increasing Your Sprinting Power

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06/7/2003| 0 comments
by Ryan Oelkers

Increasing Your Sprinting Power

More training advice from Roadcycling.com.

rider in front for his reactions.   Surprise the rider giving the lead out by making your move when he is looking ahead.   If he is glancing back to the left, attack to the right of him.   This move often gives you the edge, which you can take to the finish line.  

 

Speed Accelerations (SA) will help riders prepare for the repeated accelerations that occur in races ? especially criteriums.   These workouts improve both speed and power.   To perform (SA), roll along at a pace in a small gear (39 x 16) below 15 mph.   Jump out of saddle, focusing on pulling hard on the handlebars and pulling up on the pedals with your hamstrings.   Once you have spun the gear out, sit back down and concentrate on maintaining high pedal speed with little upper body movement.   For the next sprint, switch into a larger gear (53 x 16).   Finally, for the third sprint, use a 53 x 14.   Allow 3 to 5 minutes of recovery between sprints and a full recover between sets (10 ? 20 minutes).

 

When arriving at your races, it?s always important to check out the course ? especially the start/finish line.   There are numerous things to look for when taking a look at the course.   How far is the finish from the last turn?   Is the last corner tricky? Have you noticed a lot of crashes in the last corner in previous races?   If so, then you might want to lead it out to stay out of trouble.   If the finish line is 50 meters after the last corner, then you may want to be the first rider into that last turn.   This is important because it?s hard to pass a lot of riders in only such a short distance.   If the finish is on a long straight (400 meters), then you can afford to be four or five riders from the front and use the draft that your competition is providing you.

 

Wind can also be a factor in the sprints.   You need to find out where the wind is coming from on the home straight.   Is there a strong head wind?   If so, then you don?t want to be leading it out because you will make it easy for riders to draft and pass you.   Is there a tail wind?   Then you might want to start your sprint a little early because it?s harder for riders to pass you in a tail wind.   If there is a crosswind coming from the left to right, you want to sprint on the right side of the road.   If you sprint on the left, you?re blocking the wind for your competitors and making it easier for them.

 

Both uphill and downhill sprints finishes can be tricky.   Many riders sprint too early when the race finishes with an uphill sprint.   Depending on how long or steep the hill is,

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