Sprinting - FAST!

steve23

ok.....

when i practice my sprints in training, i can change my pace at the drop of a hat. i.e can be riding at 20-25mph then in an instant be doing 30-35mph.

BUT.....

how do i take it to the next step? as once ive hit 30.....33.....35mph i can barley get any more out!!!

how can i improve!!??!!??

cheers

Alex_Simmons/RST

steve23 wrote:

ok.....

when i practice my sprints in training, i can change my pace at the drop of a hat. i.e can be riding at 20-25mph then in an instant be doing 30-35mph.

BUT.....

how do i take it to the next step? as once ive hit 30.....33.....35mph i can barley get any more out!!!

how can i improve!!??!!??

cheers

It's tricky as you have probably used your power getting up to that speed and have nothing left to continue the acceleration.

Also it depends a bit on your power profile (what your 5-sec max power is like versus your 20 to 30-second power) as that can determine which element needs the most work.

The internal energy production system that drives our initial snap/acceleration only lasts a handful of seconds, after that we use other anaerobic energy production sources which, while enabling high power, do not enable quite the same power level.

So if a spritner is trying to work on top end speed, one of the tricks is to find a way to get up to speed without having already used too much exertion, then hit it with all you have.

e.g. through the use of a motor pace bike (another rider or a derny/motorbike) to get up to speed before sprinting or use a half pipe section of road, where you can roll down one side hit the bottom of a hill at speed then unleash a sprint up the other side.