Sprinting

Dave1441

Hi I'm looking at getting better at sprinting so can anyone tell me how to be better at it or even if they could give me a training program.
Thanks

Pseudonym

sprint more..?

Are you talking about track sprinting, or the kind of sprint you might do at the end of a road race..?

Dave1441

Ah sorry about that I meen at the end of a road race

Pseudonym

assuming you have the strength to get into a position where you can contend a sprint (ie, staying in contention until the end), it's just a matter of having enough steam left in your legs for a final effort. If you are getting to the end of the race and your legs are shot, then the fellas who have still got something left are going to have an advantage, which probably means training harder for longer.

There's other stuff too, like bunch positioning, who's wheel to sit behind, etc, but at the end of the day, there's no point developing a race-winning sprint if you can't get to the finish with the rest of the bunch, if you get my meaning. That's my 5p worth, anyway...

shockedsoshocked

Pseudonym wrote:

assuming you have the strength to get into a position where you can contend a sprint (ie, staying in contention until the end), it's just a matter of having enough steam left in your legs for a final effort. If you are getting to the end of the race and your legs are shot, then the fellas who have still got something left are going to have an advantage, which probably means training harder for longer.

At the end of the day, there's no point developing a race-winning sprint if you can't get to the finish with the rest of the bunch, if you get my meaning. That's my 5p worth, anyway...

Thats my opinion too. Currently coaching a lad for my 3rd year at Uni and he has this issue. An excellent kick but always too fatigued at the end of a race to fight for a position and launch himself when he needs to.

ric/rstsport

Dave1441 wrote:

Hi I'm looking at getting better at sprinting so can anyone tell me how to be better at it or even if they could give me a training program.
Thanks

as others have suggested you perhaps need to provide more details, e.g.,
are you hanging on for grim death before the sprint?
do you have race skills? (ie. which wheel to follow)
are you fine with the above, but your sprint has insufficient power?

your response would shape what type of training would be suitable for that issue
ric

Dave1441

I can stay with the group until the end but then my sprint isn't as fast as others if thats helpful

Pseudonym

presume you are racing at 3/4 level..? There's no secret to it really - if your races are 45-60 miles distance, then you need to be able to ride at a good intensity for 3+ hours in training - the further and more often you can do that, the better...

ric/rstsport

Dave1441 wrote:

I can stay with the group until the end but then my sprint isn't as fast as others if thats helpful

practice some sprint training. Lots of options here, but maybe find/organise a group session (or have a coached session) where you have a target to sprint for, and practice a variety of sprints (from e.g. slow speed, or high speed) and in different situations (leading out, being led out, etc)

Pseudonym

Dave1441 wrote:

I can stay with the group until the end but then my sprint isn't as fast as others if thats helpful

bit confused....

I just read this thread from you here - viewtopic.php?f=40041&t=12829173 - which seems to suggest you have not started racing yet, but your post above suggests that you have. Which is it..?

colinsmith123

Edit. Thinlk Ronnie Corbett in the Four Candles sketch

'Big gear sprints? Little gear sprints? High speed sprints? Hill sprints? Power sprints? Hill sprint extra? Step down extra?'

Then click on link for some sensible advice on sprinting:

http://www.pbscience.com/training-articles/session-descriptions/567-developing-muscular-ability.html

mclarent

colinsmith123 wrote:

Edit. Thinlk Ronnie Corbett in the Four Candles sketch

'Big gear sprints? Little gear sprints? High speed sprints? Hill sprints? Power sprints? Hill sprint extra? Step down extra?'

Then click on link for some sensible advice on sprinting:

http://www.pbscience.com/training-articles/session-descriptions/567-developing-muscular-ability.html

Cheers for that Colin, very useful docs on there.

nweststeyn

Pseudonym wrote:

Dave1441 wrote:

I can stay with the group until the end but then my sprint isn't as fast as others if thats helpful

bit confused....

I just read this thread from you here - viewtopic.php?f=40041&t=12829173 - which seems to suggest you have not started racing yet, but your post above suggests that you have. Which is it..?

I'm assuming he means that he currently sprints whilst out with training groups for a bit of fun, as I do, but does not compete officially organised races.