<\/p>\n
![\"Joe](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2014\/11\/trainingtriangle.png\")
<\/a>The components of cycling sprint training<\/h2>\nCycling sprint training is a combination of two basic building blocks of fitness (muscular force and speed skill) as you can see from the image of Joe Friel's triangle to the right. \u00a0If you recall, I've talked about rotating the triangle 120 degrees to the left so that muscular endurance is on the bottom<\/a>. \u00a0This still means that sprint power is part of the build up between speed skills and muscular force, but it's now a paradigm of your build period rather than a base of the pyramid.<\/p>\nWith force and speed (really, neuromuscular coordination and efficiency) skills being the primary factors that determine your sprint power output, take a look at how to effectively train each of them:<\/p>\n
Force work<\/h3>\n\n- Force work is designed to create adaptations that increase neuromuscular recruitment and overall force production<\/li>\n
- Specific force work leads to strengthening of muscle fibers and motor units to provide more force as the situation demands it<\/li>\n
- Adaptations include hypertrophy of fast and slow twitch muscle fibers, increased glycogen storage, increase in mitochondrial density of slow twitch muscle fibers, increased storage of creatine phosphate, improved muscular endurance and muscular fatigue resistance<\/li>\n
- Multiple ways to train: gym work and on-bike work<\/li>\n
- Gym work should consist of functional, full kinetic chain exercises such as squats, lunges, box jumps, olympic lifts, sled pushes, etc.<\/li>\n
- See more cycling strength training info in\u00a0Strength Training For Cyclists Part 1<\/a> and Strength Training for Cyclists Part 2<\/a><\/li>\n
- On bike work consists of very slow cadence, very high-intensity work, especially up hills<\/li>\n
- Force intervals are typically done above threshold, around 50-60 RPM, shoot for 120% FTP or higher, 2-5 minutes duration. \u00a0(I sometimes start people out with 1 minute drills to ensure there are no issues with joint pain or development of tendonitis.)<\/li>\n
- On bike force work has the benefit of helping to improve pedal stroke dynamics and synchronize the neuromuscular system to fire in sync, which provides more power overall<\/li>\n
- Force work can be combined with a hill rollover technique<\/a> in order to get extra technique work in your training program<\/li>\n<\/ul>\n
![\"Cycling](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2016\/05\/Molly_MacGraw_BB1_sprint.png\")
<\/a>Neuromuscular coordination and efficiency work<\/h3>\n\n- Cadence work is typically designed and prescribed to improve neuromuscular coupling between the nervous system and the muscles.<\/li>\n
- This kind of work solidifies the firing patterns that allow for high-level\u00a0efficiency and coordination between muscle fibers during the twitch\/contraction phase.<\/li>\n
- Concurrently, a higher level of coordination and efficiency allow for higher cadences overall<\/li>\n
- Power = force x pedal velocity or cadence, so increasing cadence = increasing power<\/li>\n
- Intervals consist of training such as superspins, spinups, cadence ladders and single leg drills<\/li>\n
- Supplemented with form sprints (more on this later)\u00a0or other standing drills that help to improve form, stability and capacity to increase cadence out of the saddle.<\/li>\n<\/ul>\n
With an idea of how these two components of sprint power mesh together, let's push forward and look at some of the interval work that is typically found in a sprint-heavy program.<\/p>\n
Varieties of Track Work<\/h3>\n\n- Sprint workouts typically contain things like track starts, rolling sprints, etc<\/li>\n
- Sprint work starts with easy and form related work<\/li>\n
- Varieties of the main intervals form the basis of the sprint workout (differing distances, starting speeds, etc.)<\/li>\n
- Supplemented by force work on the bike (big gear, low cadence), superspins, single leg drills, spinups, may blend in VO2 or Race Winner type work.<\/li>\n<\/ul>\n
Standing start intervals<\/h3>\n\n- Track starts – starting from (almost) a dead stop, designed to get up to speed as quickly as possible<\/li>\n
- Start these in an easy gear to get the concept down and build neuromuscular capability<\/li>\n
- Progress to big gear intervals to build strength and power output<\/li>\n
- Teaches how to get “on top” of a gear and spin it up<\/li>\n<\/ul>\n
Rolling sprint intervals<\/h3>\n\n- Rolling sprints are designed to make you apply sprinting prowess from speed<\/li>\n
- Start with moderate speed and perform form sprints in easier gears, focusing on neuromuscular capability<\/li>\n
- Progress to big gear intervals to build strength, power output and develop acceleration\/snap<\/li>\n<\/ul>\n
Sprinting from a group<\/h3>\n\n- Once you've built neuromuscular capacity, force production capacity and snap, you need to learn how to apply it<\/li>\n
- The best groups to work with are safe groups – teammates, friends etc<\/li>\n
- Make sure these intervals are expected: discuss before the ride<\/li>\n
- Learn how to sprint in a group: letting gap open, accelerate into and through the slipstream to slingshot out<\/li>\n<\/ul>\n\n\t\t\t\t\t\n\t\t\t\t\t\t
![\"Sprinting](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2016\/05\/IMG_6143.jpg\")
<\/a>Sprinting from a group is the last (and probably the most important) part of your cycling sprint training. Image courtesy Argon18racing.com.<\/p><\/div>\n
Now that you're set to go with the theory and how to train, here's a few tips to keep in mind regarding your sprinting form. \u00a0Remember, good form takes time to perfect. \u00a0Some basic techniques to work on are as follows:<\/p>\n
\n- Always sprint in the drops while elbows are bent, never from the hoods.<\/li>\n
- Keep your head up and\u00a0eyes forward. \u00a0Don't look at the front wheel.<\/li>\n
- Start the sprint with your strongest leg coming up and over the top of the pedaling circle.<\/li>\n
- Use a gear where you can accelerate to 110+ rpm (remember force*cadence = power.)<\/li>\n
- Keep the front wheel pointed forward, but let your bike rock back and forth underneath you.<\/li>\n
- As you push down with your left foot,\u00a0pull up with your left hand and let the bike rock to the right. \u00a0This loads up the bike and your body to produce additional power through the serape effect<\/a>.<\/li>\n
- Keep your weight centered over the cranks. \u00a0Leaning too far forward over the stem will under-weight the back wheel and it will skip around during the sprint.<\/li>\n<\/ul>\n
Sprint workout sheet download:<\/p>\n
<\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\n\t\t\t\n\t\t\t\t\n\t\t\t\t\tSubscribe to the Tailwind Coaching Newsletter to unlock your free content and get my\u00a0exclusive coaching tips, fitness advice and exclusive discounts in your inbox!<\/p><\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t
With force and speed (really, neuromuscular coordination and efficiency) skills being the primary factors that determine your sprint power output, take a look at how to effectively train each of them:<\/p>\n
Force work<\/h3>\n\n- Force work is designed to create adaptations that increase neuromuscular recruitment and overall force production<\/li>\n
- Specific force work leads to strengthening of muscle fibers and motor units to provide more force as the situation demands it<\/li>\n
- Adaptations include hypertrophy of fast and slow twitch muscle fibers, increased glycogen storage, increase in mitochondrial density of slow twitch muscle fibers, increased storage of creatine phosphate, improved muscular endurance and muscular fatigue resistance<\/li>\n
- Multiple ways to train: gym work and on-bike work<\/li>\n
- Gym work should consist of functional, full kinetic chain exercises such as squats, lunges, box jumps, olympic lifts, sled pushes, etc.<\/li>\n
- See more cycling strength training info in\u00a0Strength Training For Cyclists Part 1<\/a> and Strength Training for Cyclists Part 2<\/a><\/li>\n
- On bike work consists of very slow cadence, very high-intensity work, especially up hills<\/li>\n
- Force intervals are typically done above threshold, around 50-60 RPM, shoot for 120% FTP or higher, 2-5 minutes duration. \u00a0(I sometimes start people out with 1 minute drills to ensure there are no issues with joint pain or development of tendonitis.)<\/li>\n
- On bike force work has the benefit of helping to improve pedal stroke dynamics and synchronize the neuromuscular system to fire in sync, which provides more power overall<\/li>\n
- Force work can be combined with a hill rollover technique<\/a> in order to get extra technique work in your training program<\/li>\n<\/ul>\n
<\/a>Neuromuscular coordination and efficiency work<\/h3>\n\n- Cadence work is typically designed and prescribed to improve neuromuscular coupling between the nervous system and the muscles.<\/li>\n
- This kind of work solidifies the firing patterns that allow for high-level\u00a0efficiency and coordination between muscle fibers during the twitch\/contraction phase.<\/li>\n
- Concurrently, a higher level of coordination and efficiency allow for higher cadences overall<\/li>\n
- Power = force x pedal velocity or cadence, so increasing cadence = increasing power<\/li>\n
- Intervals consist of training such as superspins, spinups, cadence ladders and single leg drills<\/li>\n
- Supplemented with form sprints (more on this later)\u00a0or other standing drills that help to improve form, stability and capacity to increase cadence out of the saddle.<\/li>\n<\/ul>\n
With an idea of how these two components of sprint power mesh together, let's push forward and look at some of the interval work that is typically found in a sprint-heavy program.<\/p>\n
Varieties of Track Work<\/h3>\n\n- Sprint workouts typically contain things like track starts, rolling sprints, etc<\/li>\n
- Sprint work starts with easy and form related work<\/li>\n
- Varieties of the main intervals form the basis of the sprint workout (differing distances, starting speeds, etc.)<\/li>\n
- Supplemented by force work on the bike (big gear, low cadence), superspins, single leg drills, spinups, may blend in VO2 or Race Winner type work.<\/li>\n<\/ul>\n
Standing start intervals<\/h3>\n\n- Track starts – starting from (almost) a dead stop, designed to get up to speed as quickly as possible<\/li>\n
- Start these in an easy gear to get the concept down and build neuromuscular capability<\/li>\n
- Progress to big gear intervals to build strength and power output<\/li>\n
- Teaches how to get “on top” of a gear and spin it up<\/li>\n<\/ul>\n
Rolling sprint intervals<\/h3>\n\n- Rolling sprints are designed to make you apply sprinting prowess from speed<\/li>\n
- Start with moderate speed and perform form sprints in easier gears, focusing on neuromuscular capability<\/li>\n
- Progress to big gear intervals to build strength, power output and develop acceleration\/snap<\/li>\n<\/ul>\n
Sprinting from a group<\/h3>\n\n- Once you've built neuromuscular capacity, force production capacity and snap, you need to learn how to apply it<\/li>\n
- The best groups to work with are safe groups – teammates, friends etc<\/li>\n
- Make sure these intervals are expected: discuss before the ride<\/li>\n
- Learn how to sprint in a group: letting gap open, accelerate into and through the slipstream to slingshot out<\/li>\n<\/ul>\n\n\t\t\t\t\t\n\t\t\t\t\t\t<\/a>
Sprinting from a group is the last (and probably the most important) part of your cycling sprint training. Image courtesy Argon18racing.com.<\/p><\/div>\n
Now that you're set to go with the theory and how to train, here's a few tips to keep in mind regarding your sprinting form. \u00a0Remember, good form takes time to perfect. \u00a0Some basic techniques to work on are as follows:<\/p>\n
\n- Always sprint in the drops while elbows are bent, never from the hoods.<\/li>\n
- Keep your head up and\u00a0eyes forward. \u00a0Don't look at the front wheel.<\/li>\n
- Start the sprint with your strongest leg coming up and over the top of the pedaling circle.<\/li>\n
- Use a gear where you can accelerate to 110+ rpm (remember force*cadence = power.)<\/li>\n
- Keep the front wheel pointed forward, but let your bike rock back and forth underneath you.<\/li>\n
- As you push down with your left foot,\u00a0pull up with your left hand and let the bike rock to the right. \u00a0This loads up the bike and your body to produce additional power through the serape effect<\/a>.<\/li>\n
- Keep your weight centered over the cranks. \u00a0Leaning too far forward over the stem will under-weight the back wheel and it will skip around during the sprint.<\/li>\n<\/ul>\n
Sprint workout sheet download:<\/p>\n
<\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\n\t\t\t\n\t\t\t\t\n\t\t\t\t\tSubscribe to the Tailwind Coaching Newsletter to unlock your free content and get my\u00a0exclusive coaching tips, fitness advice and exclusive discounts in your inbox!<\/p><\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t
<\/a>Neuromuscular coordination and efficiency work<\/h3>\n\n- Cadence work is typically designed and prescribed to improve neuromuscular coupling between the nervous system and the muscles.<\/li>\n
- This kind of work solidifies the firing patterns that allow for high-level\u00a0efficiency and coordination between muscle fibers during the twitch\/contraction phase.<\/li>\n
- Concurrently, a higher level of coordination and efficiency allow for higher cadences overall<\/li>\n
- Power = force x pedal velocity or cadence, so increasing cadence = increasing power<\/li>\n
- Intervals consist of training such as superspins, spinups, cadence ladders and single leg drills<\/li>\n
- Supplemented with form sprints (more on this later)\u00a0or other standing drills that help to improve form, stability and capacity to increase cadence out of the saddle.<\/li>\n<\/ul>\n
With an idea of how these two components of sprint power mesh together, let's push forward and look at some of the interval work that is typically found in a sprint-heavy program.<\/p>\n
Varieties of Track Work<\/h3>\n\n- Sprint workouts typically contain things like track starts, rolling sprints, etc<\/li>\n
- Sprint work starts with easy and form related work<\/li>\n
- Varieties of the main intervals form the basis of the sprint workout (differing distances, starting speeds, etc.)<\/li>\n
- Supplemented by force work on the bike (big gear, low cadence), superspins, single leg drills, spinups, may blend in VO2 or Race Winner type work.<\/li>\n<\/ul>\n
Standing start intervals<\/h3>\n\n- Track starts – starting from (almost) a dead stop, designed to get up to speed as quickly as possible<\/li>\n
- Start these in an easy gear to get the concept down and build neuromuscular capability<\/li>\n
- Progress to big gear intervals to build strength and power output<\/li>\n
- Teaches how to get “on top” of a gear and spin it up<\/li>\n<\/ul>\n
Rolling sprint intervals<\/h3>\n\n- Rolling sprints are designed to make you apply sprinting prowess from speed<\/li>\n
- Start with moderate speed and perform form sprints in easier gears, focusing on neuromuscular capability<\/li>\n
- Progress to big gear intervals to build strength, power output and develop acceleration\/snap<\/li>\n<\/ul>\n
Sprinting from a group<\/h3>\n\n- Once you've built neuromuscular capacity, force production capacity and snap, you need to learn how to apply it<\/li>\n
- The best groups to work with are safe groups – teammates, friends etc<\/li>\n
- Make sure these intervals are expected: discuss before the ride<\/li>\n
- Learn how to sprint in a group: letting gap open, accelerate into and through the slipstream to slingshot out<\/li>\n<\/ul>\n\n\t\t\t\t\t\n\t\t\t\t\t\t<\/a>
Sprinting from a group is the last (and probably the most important) part of your cycling sprint training. Image courtesy Argon18racing.com.<\/p><\/div>\n
Now that you're set to go with the theory and how to train, here's a few tips to keep in mind regarding your sprinting form. \u00a0Remember, good form takes time to perfect. \u00a0Some basic techniques to work on are as follows:<\/p>\n
\n- Always sprint in the drops while elbows are bent, never from the hoods.<\/li>\n
- Keep your head up and\u00a0eyes forward. \u00a0Don't look at the front wheel.<\/li>\n
- Start the sprint with your strongest leg coming up and over the top of the pedaling circle.<\/li>\n
- Use a gear where you can accelerate to 110+ rpm (remember force*cadence = power.)<\/li>\n
- Keep the front wheel pointed forward, but let your bike rock back and forth underneath you.<\/li>\n
- As you push down with your left foot,\u00a0pull up with your left hand and let the bike rock to the right. \u00a0This loads up the bike and your body to produce additional power through the serape effect<\/a>.<\/li>\n
- Keep your weight centered over the cranks. \u00a0Leaning too far forward over the stem will under-weight the back wheel and it will skip around during the sprint.<\/li>\n<\/ul>\n
Sprint workout sheet download:<\/p>\n
<\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\n\t\t\t\n\t\t\t\t\n\t\t\t\t\tSubscribe to the Tailwind Coaching Newsletter to unlock your free content and get my\u00a0exclusive coaching tips, fitness advice and exclusive discounts in your inbox!<\/p><\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t
With an idea of how these two components of sprint power mesh together, let's push forward and look at some of the interval work that is typically found in a sprint-heavy program.<\/p>\n
Varieties of Track Work<\/h3>\n\n- Sprint workouts typically contain things like track starts, rolling sprints, etc<\/li>\n
- Sprint work starts with easy and form related work<\/li>\n
- Varieties of the main intervals form the basis of the sprint workout (differing distances, starting speeds, etc.)<\/li>\n
- Supplemented by force work on the bike (big gear, low cadence), superspins, single leg drills, spinups, may blend in VO2 or Race Winner type work.<\/li>\n<\/ul>\n
Standing start intervals<\/h3>\n\n- Track starts – starting from (almost) a dead stop, designed to get up to speed as quickly as possible<\/li>\n
- Start these in an easy gear to get the concept down and build neuromuscular capability<\/li>\n
- Progress to big gear intervals to build strength and power output<\/li>\n
- Teaches how to get “on top” of a gear and spin it up<\/li>\n<\/ul>\n
Rolling sprint intervals<\/h3>\n\n- Rolling sprints are designed to make you apply sprinting prowess from speed<\/li>\n
- Start with moderate speed and perform form sprints in easier gears, focusing on neuromuscular capability<\/li>\n
- Progress to big gear intervals to build strength, power output and develop acceleration\/snap<\/li>\n<\/ul>\n
Sprinting from a group<\/h3>\n\n- Once you've built neuromuscular capacity, force production capacity and snap, you need to learn how to apply it<\/li>\n
- The best groups to work with are safe groups – teammates, friends etc<\/li>\n
- Make sure these intervals are expected: discuss before the ride<\/li>\n
- Learn how to sprint in a group: letting gap open, accelerate into and through the slipstream to slingshot out<\/li>\n<\/ul>\n\n\t\t\t\t\t\n\t\t\t\t\t\t<\/a>
Sprinting from a group is the last (and probably the most important) part of your cycling sprint training. Image courtesy Argon18racing.com.<\/p><\/div>\n
Now that you're set to go with the theory and how to train, here's a few tips to keep in mind regarding your sprinting form. \u00a0Remember, good form takes time to perfect. \u00a0Some basic techniques to work on are as follows:<\/p>\n
\n- Always sprint in the drops while elbows are bent, never from the hoods.<\/li>\n
- Keep your head up and\u00a0eyes forward. \u00a0Don't look at the front wheel.<\/li>\n
- Start the sprint with your strongest leg coming up and over the top of the pedaling circle.<\/li>\n
- Use a gear where you can accelerate to 110+ rpm (remember force*cadence = power.)<\/li>\n
- Keep the front wheel pointed forward, but let your bike rock back and forth underneath you.<\/li>\n
- As you push down with your left foot,\u00a0pull up with your left hand and let the bike rock to the right. \u00a0This loads up the bike and your body to produce additional power through the serape effect<\/a>.<\/li>\n
- Keep your weight centered over the cranks. \u00a0Leaning too far forward over the stem will under-weight the back wheel and it will skip around during the sprint.<\/li>\n<\/ul>\n
Sprint workout sheet download:<\/p>\n
<\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\n\t\t\t\n\t\t\t\t\n\t\t\t\t\tSubscribe to the Tailwind Coaching Newsletter to unlock your free content and get my\u00a0exclusive coaching tips, fitness advice and exclusive discounts in your inbox!<\/p><\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t
Standing start intervals<\/h3>\n\n- Track starts – starting from (almost) a dead stop, designed to get up to speed as quickly as possible<\/li>\n
- Start these in an easy gear to get the concept down and build neuromuscular capability<\/li>\n
- Progress to big gear intervals to build strength and power output<\/li>\n
- Teaches how to get “on top” of a gear and spin it up<\/li>\n<\/ul>\n
Rolling sprint intervals<\/h3>\n\n- Rolling sprints are designed to make you apply sprinting prowess from speed<\/li>\n
- Start with moderate speed and perform form sprints in easier gears, focusing on neuromuscular capability<\/li>\n
- Progress to big gear intervals to build strength, power output and develop acceleration\/snap<\/li>\n<\/ul>\n
Sprinting from a group<\/h3>\n\n- Once you've built neuromuscular capacity, force production capacity and snap, you need to learn how to apply it<\/li>\n
- The best groups to work with are safe groups – teammates, friends etc<\/li>\n
- Make sure these intervals are expected: discuss before the ride<\/li>\n
- Learn how to sprint in a group: letting gap open, accelerate into and through the slipstream to slingshot out<\/li>\n<\/ul>\n\n\t\t\t\t\t\n\t\t\t\t\t\t<\/a>
Sprinting from a group is the last (and probably the most important) part of your cycling sprint training. Image courtesy Argon18racing.com.<\/p><\/div>\n
Now that you're set to go with the theory and how to train, here's a few tips to keep in mind regarding your sprinting form. \u00a0Remember, good form takes time to perfect. \u00a0Some basic techniques to work on are as follows:<\/p>\n
\n- Always sprint in the drops while elbows are bent, never from the hoods.<\/li>\n
- Keep your head up and\u00a0eyes forward. \u00a0Don't look at the front wheel.<\/li>\n
- Start the sprint with your strongest leg coming up and over the top of the pedaling circle.<\/li>\n
- Use a gear where you can accelerate to 110+ rpm (remember force*cadence = power.)<\/li>\n
- Keep the front wheel pointed forward, but let your bike rock back and forth underneath you.<\/li>\n
- As you push down with your left foot,\u00a0pull up with your left hand and let the bike rock to the right. \u00a0This loads up the bike and your body to produce additional power through the serape effect<\/a>.<\/li>\n
- Keep your weight centered over the cranks. \u00a0Leaning too far forward over the stem will under-weight the back wheel and it will skip around during the sprint.<\/li>\n<\/ul>\n
Sprint workout sheet download:<\/p>\n
<\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\n\t\t\t\n\t\t\t\t\n\t\t\t\t\tSubscribe to the Tailwind Coaching Newsletter to unlock your free content and get my\u00a0exclusive coaching tips, fitness advice and exclusive discounts in your inbox!<\/p><\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t
Rolling sprint intervals<\/h3>\n\n- Rolling sprints are designed to make you apply sprinting prowess from speed<\/li>\n
- Start with moderate speed and perform form sprints in easier gears, focusing on neuromuscular capability<\/li>\n
- Progress to big gear intervals to build strength, power output and develop acceleration\/snap<\/li>\n<\/ul>\n
Sprinting from a group<\/h3>\n\n- Once you've built neuromuscular capacity, force production capacity and snap, you need to learn how to apply it<\/li>\n
- The best groups to work with are safe groups – teammates, friends etc<\/li>\n
- Make sure these intervals are expected: discuss before the ride<\/li>\n
- Learn how to sprint in a group: letting gap open, accelerate into and through the slipstream to slingshot out<\/li>\n<\/ul>\n\n\t\t\t\t\t\n\t\t\t\t\t\t<\/a>
Sprinting from a group is the last (and probably the most important) part of your cycling sprint training. Image courtesy Argon18racing.com.<\/p><\/div>\n
Now that you're set to go with the theory and how to train, here's a few tips to keep in mind regarding your sprinting form. \u00a0Remember, good form takes time to perfect. \u00a0Some basic techniques to work on are as follows:<\/p>\n
\n- Always sprint in the drops while elbows are bent, never from the hoods.<\/li>\n
- Keep your head up and\u00a0eyes forward. \u00a0Don't look at the front wheel.<\/li>\n
- Start the sprint with your strongest leg coming up and over the top of the pedaling circle.<\/li>\n
- Use a gear where you can accelerate to 110+ rpm (remember force*cadence = power.)<\/li>\n
- Keep the front wheel pointed forward, but let your bike rock back and forth underneath you.<\/li>\n
- As you push down with your left foot,\u00a0pull up with your left hand and let the bike rock to the right. \u00a0This loads up the bike and your body to produce additional power through the serape effect<\/a>.<\/li>\n
- Keep your weight centered over the cranks. \u00a0Leaning too far forward over the stem will under-weight the back wheel and it will skip around during the sprint.<\/li>\n<\/ul>\n
Sprint workout sheet download:<\/p>\n
<\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\n\t\t\t\n\t\t\t\t\n\t\t\t\t\tSubscribe to the Tailwind Coaching Newsletter to unlock your free content and get my\u00a0exclusive coaching tips, fitness advice and exclusive discounts in your inbox!<\/p><\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t
Sprinting from a group<\/h3>\n\n- Once you've built neuromuscular capacity, force production capacity and snap, you need to learn how to apply it<\/li>\n
- The best groups to work with are safe groups – teammates, friends etc<\/li>\n
- Make sure these intervals are expected: discuss before the ride<\/li>\n
- Learn how to sprint in a group: letting gap open, accelerate into and through the slipstream to slingshot out<\/li>\n<\/ul>\n\n\t\t\t\t\t\n\t\t\t\t\t\t<\/a>
Sprinting from a group is the last (and probably the most important) part of your cycling sprint training. Image courtesy Argon18racing.com.<\/p><\/div>\n
Now that you're set to go with the theory and how to train, here's a few tips to keep in mind regarding your sprinting form. \u00a0Remember, good form takes time to perfect. \u00a0Some basic techniques to work on are as follows:<\/p>\n
\n- Always sprint in the drops while elbows are bent, never from the hoods.<\/li>\n
- Keep your head up and\u00a0eyes forward. \u00a0Don't look at the front wheel.<\/li>\n
- Start the sprint with your strongest leg coming up and over the top of the pedaling circle.<\/li>\n
- Use a gear where you can accelerate to 110+ rpm (remember force*cadence = power.)<\/li>\n
- Keep the front wheel pointed forward, but let your bike rock back and forth underneath you.<\/li>\n
- As you push down with your left foot,\u00a0pull up with your left hand and let the bike rock to the right. \u00a0This loads up the bike and your body to produce additional power through the serape effect<\/a>.<\/li>\n
- Keep your weight centered over the cranks. \u00a0Leaning too far forward over the stem will under-weight the back wheel and it will skip around during the sprint.<\/li>\n<\/ul>\n
Sprint workout sheet download:<\/p>\n
<\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\n\t\t\t\n\t\t\t\t\n\t\t\t\t\tSubscribe to the Tailwind Coaching Newsletter to unlock your free content and get my\u00a0exclusive coaching tips, fitness advice and exclusive discounts in your inbox!<\/p><\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t
<\/a>Sprinting from a group is the last (and probably the most important) part of your cycling sprint training. Image courtesy Argon18racing.com.<\/p><\/div>\n
Now that you're set to go with the theory and how to train, here's a few tips to keep in mind regarding your sprinting form. \u00a0Remember, good form takes time to perfect. \u00a0Some basic techniques to work on are as follows:<\/p>\n
- \n
- Always sprint in the drops while elbows are bent, never from the hoods.<\/li>\n
- Keep your head up and\u00a0eyes forward. \u00a0Don't look at the front wheel.<\/li>\n
- Start the sprint with your strongest leg coming up and over the top of the pedaling circle.<\/li>\n
- Use a gear where you can accelerate to 110+ rpm (remember force*cadence = power.)<\/li>\n
- Keep the front wheel pointed forward, but let your bike rock back and forth underneath you.<\/li>\n
- As you push down with your left foot,\u00a0pull up with your left hand and let the bike rock to the right. \u00a0This loads up the bike and your body to produce additional power through the serape effect<\/a>.<\/li>\n
- Keep your weight centered over the cranks. \u00a0Leaning too far forward over the stem will under-weight the back wheel and it will skip around during the sprint.<\/li>\n<\/ul>\n
Sprint workout sheet download:<\/p>\n
<\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\n\t\t\t\n\t\t\t\t\n\t\t\t\t\tSubscribe to the Tailwind Coaching Newsletter to unlock your free content and get my\u00a0exclusive coaching tips, fitness advice and exclusive discounts in your inbox!<\/p><\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t - Keep your weight centered over the cranks. \u00a0Leaning too far forward over the stem will under-weight the back wheel and it will skip around during the sprint.<\/li>\n<\/ul>\n
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