{"id":65222,"date":"2024-06-07T15:14:20","date_gmt":"2024-06-07T13:14:20","guid":{"rendered":"https:\/\/c01.purpledshub.com\/cyclingplus\/?p=65222&preview=true&preview_id=65222"},"modified":"2024-06-07T18:05:08","modified_gmt":"2024-06-07T16:05:08","slug":"how-do-i-sprint-like-a-pro","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/2024\/06\/07\/how-do-i-sprint-like-a-pro\/","title":{"rendered":"How do I sprint like a pro?"},"content":{"rendered":"\n
PERFORMANCE Q&A<\/strong><\/h5>\n\n

<\/p>\n\n

04<\/span> HOW DO I SPRINT LIKE A PRO?<\/span><\/h4>\n\n
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Without access to a track or a clear stretch of road, it\u2019s not always easy to break into sprint mode with 100% confidence. But grabbing the opportunity is definitely worth taking if you can. Even if the high-octane bunch sprint isn\u2019t for you, it\u2019s still a key element of cycle racing as races are often won in those last few hundred metres. A strong aerobic engine will get you to the finish of the race, but a strong sprint is where you\u2019ll likely win it. <\/p>\n\n

There\u2019s a lot more to efficient sprinting than stomping on the pedals as hard as you can. Like lifting free weights, you need good technique, starting with your core. To be efficient in out-ofthe saddle sprinting, you need a strong core. It should be tensed, with your hips hinged, back flat, arms bent locked into the drops. This position will allow you to transfer the power efficiently without losing watts through a spaghetti-like core. Bending your elbows will also enable you to adopt an aerodynamic position on the bike. This is crucial as, at sprinting speeds, around 90% of your energy will <\/span>be used to overcome that air resistance.<\/span><\/p>\n\n

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74.7<\/strong><\/strong><\/h5>\n\n\n\n

Mark Cavendish clocked a sprint speed of 74.7km\/h (46.42mph) on Stage 7 of the Tour de France in Bordeaux 2023<\/span><\/p>\n<\/div><\/section>\n\n

<\/p>\n\n

Think about how you time the sway of the bike too. Much like a metronome, you need to time that swing with each downstroke of the pedal. The key with learning these techniques is to start out slow. Something around 70% of your usual sprint power, with the emphasis on technique. In order to increase your watts, you\u2019ve two options. Up your revolutions per minute (RPM) or increase your torque (rotational force). You need to train both. <\/p>\n\n

Talk torque<\/strong><\/h4>\n\n

Gym sessions, with cycling-specific exercises, are a great foundation for sprint training. This is best emphasised in the off-season, when your training is least demanding on the bike. But you need to keep it going year-round \u2013 you can\u2019t just build up your strength in the winter and expect it to last all season without any maintenance!<\/span><\/p>\n\n

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TOP TIP <\/h5>\n\n\n\n

A classic workout you can do as a team is the lead-out. This again adds another level of specificity; more often than not, you\u2019ll launch your sprint from a high speed when you\u2019re already working hard. Take it in turns to lead out and sprint.<\/p>\n<\/div><\/section>\n\n

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Once you\u2019ve developed good base fitness, work on increasing torque on the bike. A great exercise is a standing start-style sprint from a low speed in a big gear. Your cadence will be very low, but your torque very high. If you\u2019re in the wrong place, or mis-time your effort, a more skilful sprinter will triumph. To practise sprints and anticipation, use a road sign as a start and finish point. Use these sessions to learn how gradient and wind change the timing of your sprint.<\/p>\n\n

 Liam Holohan <\/strong><\/p>\n\n

<\/p>\n\n

Image <\/strong>Getty Images<\/p>\n","protected":false},"excerpt":{"rendered":"

PERFORMANCE Q&A 04 HOW DO I SPRINT LIKE A PRO? Without access to a track or a clear stretch of road, it\u2019s not always easy to break into sprint mode with 100% confidence. But grabbing the opportunity is definitely worth taking if you can. Even if the high-octane bunch sprint isn\u2019t for you, it\u2019s still […]<\/p>\n","protected":false},"author":24,"featured_media":65249,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","purple_page_number":"","purple_custom_meta_purple_page_number":"87","purple_seq_number":"","purple_custom_meta_purple_seq_number":"","purple_source_article":"","purple_custom_meta_purple_source_article":"","purple_source_issue":"","purple_custom_meta_purple_source_issue":"Summer-2024","purple_external_id":"","purple_custom_meta_purple_external_id":"Summer-2024-a6317f44-dfe6-476f-a2f0-c570b103804e","purple_issue_code":"","purple_custom_meta_purple_issue_code":"|0000116816||","purple_android_product":"","purple_custom_meta_purple_android_product":"com.im.cyclingplus.420","purple_ios_product":"","purple_custom_meta_purple_ios_product":"com.im.cyclingplus.420","purple_web_product":"","purple_custom_meta_purple_web_product":"","purple_publication_id":"","purple_migrated":"","kt_blocks_editor_width":"","apple_news_api_created_at":"2024-06-07T13:30:22Z","apple_news_article-theme":"","apple_news_api_id":"d58d4c31-9490-4cdf-beaf-697aaae5504b","apple_news_api_modified_at":"2024-06-07T16:05:28Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAAAg==","apple_news_api_share_url":"https:\/\/apple.news\/A1Y1MMZSQTN--r2l6quVQSw","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":false,"apple_news_is_preview":false,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_article_theme":"","apple_news_sections":"\"\""},"categories":[27],"tags":[],"apple_news_notices":[],"featured_image_src":"https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2021\/07\/GettyImages_1522507266_preview-scaled-e1717572379873.jpg","author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/importmanagerhubsprylab-com\/"},"acf":{"readingTimeMinutes":"3","apple_news_title":""},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2021\/07\/GettyImages_1522507266_preview-scaled-e1717572379873.jpg",1651,1516,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2021\/07\/GettyImages_1522507266_preview-scaled-e1717572379873-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2021\/07\/GettyImages_1522507266_preview-scaled-e1717572379873-300x275.jpg",300,275,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2021\/07\/GettyImages_1522507266_preview-scaled-e1717572379873-768x705.jpg",768,705,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2021\/07\/GettyImages_1522507266_preview-scaled-e1717572379873-1024x940.jpg",800,734,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2021\/07\/GettyImages_1522507266_preview-scaled-e1717572379873-1536x1410.jpg",1536,1410,true],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2021\/07\/GettyImages_1522507266_preview-2048x1366.jpg",2048,1366,true]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"PERFORMANCE Q&A 04 HOW DO I SPRINT LIKE A PRO? Without access to a track or a clear stretch of road, it\u2019s not always easy to break into sprint mode with 100% confidence. But grabbing the opportunity is definitely worth taking if you can. Even if the high-octane bunch sprint isn\u2019t for you, it\u2019s still…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/65222"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/comments?post=65222"}],"version-history":[{"count":7,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/65222\/revisions"}],"predecessor-version":[{"id":65276,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/65222\/revisions\/65276"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media\/65249"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media?parent=65222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/categories?post=65222"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/tags?post=65222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}