Andy's Cycling Techniques: Sprinting

This is a Cycling pattern from (pattern 11938)

I'm back with some more good stuff. I received a ton of great emails thanking me for the last post I put on turnstep (thanks everyone!), and I'd like to go in depth more about a technique that indoor cycle instructors get confused with: sprinting. Sprinting is simply not just sitting on the bike with a light resistance and pedaling as fast as you can. Get on your outdoor bike, put it in a really easy gear, and pedal fast. Chances are that you're not going too fast. Sprinting outdoors, whether it's road, mountain, cross, etc, is quite different from the "sprint" that we (instructors) use in our classes. Sprinting is an explosive movement, and it's not something you hold for very long (if you can hold a true sprint for more than a minute, consider joining a pro team. Saeco is looking for some drug-free individuals).

You want to build up to a good sprint. As you're pedaling with a moderately fast cadence, start adding tension until it feels like an RPE of 5-7, bring the hips SLIGHTLY forward on the saddle, and explode into a very fast cadence. Note how your quads feel. Hold it for as long as you can, and come back off the tension and cadence. Get ouside, put your bike in a high gear, and you'll see what I'm talking about.

Chack out some of the world class sprinters on OLN during le Tour. Erik Zabel, Mario Cippolini (watch the Giro d'Italia), Freddie Rodriguez. Watch thier form, cadence, position, etc. You'll learn more from these guys than any other resource. Good luck with this and email me with questions or comments.

Stay True and Tri Hard,
Andy MacDonald

Added by Andy MacDonald at 9:29 AM on Monday, July 22, 2002 EDT. Add to favorites (view favorites)
From: Potomac Falls, Virginia (USA)
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