Author Topic: Sprinting technique  (Read 3288 times)

gonzo

Sprinting technique
« on: 20 August, 2008, 01:09:36 pm »
I've never really been much of a sprinter due to the choice of bars/stem on my old bike that was scary to put any force through (EA70 bar &stem), but I've now started and am having some technique issues.

1) My back end keeps skipping about 5-10 revs into a sprint. Any solutions?

2) Should one start off in a high gear and low cadence then get faster or keep shifting for a constant cadence?

3) How much should the bike be pendulum-ed from side to side?

4) I've done 3x standing start interval rides; when will my shoulders stop hurting!?!

5) Any intervals you can recommend?

Jacomus

  • My favourite gender neutral pronoun is comrade
Re: Sprinting technique
« Reply #1 on: 20 August, 2008, 02:29:18 pm »
I've never really been much of a sprinter due to the choice of bars/stem on my old bike that was scary to put any force through (EA70 bar &stem), but I've now started and am having some technique issues.

1) My back end keeps skipping about 5-10 revs into a sprint. Any solutions?

2) Should one start off in a high gear and low cadence then get faster or keep shifting for a constant cadence?

3) How much should the bike be pendulum-ed from side to side?

4) I've done 3x standing start interval rides; when will my shoulders stop hurting!?!

5) Any intervals you can recommend?

1) My back end keeps skipping about 5-10 revs into a sprint. Any solutions?

Smooth your pedal stroke, I think its cause by pulling up too sharply. You can do this by holding a lower crouch i.e. keep your bum a bit closer to the saddle as you spin up.

2) Should one start off in a high gear and low cadence then get faster or keep shifting for a constant cadence?

Up to you. Whilst I'm no sprint deamon, I am fairly good at taking off a lick. Up into the big ring at the same time as down one on the rear.

3) How much should the bike be pendulum-ed from side to side?

No set amount IMO, the bike when sprinting or climbing should be allowed to move underneath you as it pleases. The less your arms have to work, the more spare oxygen for your legs.

4) I've done 3x standing start interval rides; when will my shoulders stop hurting!?!

Dunno. Take protein shakes and build those muscles skinny boy!  :P ;D

5) Any intervals you can recommend?

Lots  :P
"The most difficult thing is the decision to act, the rest is merely tenacity." Amelia Earhart

Re: Sprinting technique
« Reply #2 on: 20 August, 2008, 05:07:30 pm »
Try setting your bars with the bottoms at a slightly greater angle from horizontal to keep the back end down - this moves your weight backwards a bit (i'm assuming you are using the bottoms of the bars)

I'm also assuming that you are trying to improve a road sprint - so no need for standing starts - these are for trackies on track bikes. For a road sprint get in the gear you feel will be right and then stay in it. Selecting the right gear is one of the skills that wins road sprints. For training try a series of sprints, gradually increasing the gear by a sprocket each time, then reducing down again.

I believe that the most important thing is to ride sprints in a group; many races are won not by the fastest sprinter but by the one who can get in the right place and see the gaps (think Cavendish of McEwen).

Riding criteriums/kermesses will improve a sprint as basically they are a series of sprints out of corners.

gonzo

Re: Sprinting technique
« Reply #3 on: 21 August, 2008, 04:36:19 pm »
1) My back end keeps skipping about 5-10 revs into a sprint. Any solutions?

Smooth your pedal stroke, I think its cause by pulling up too sharply. You can do this by holding a lower crouch i.e. keep your bum a bit closer to the saddle as you spin up.

Good point!

Try setting your bars with the bottoms at a slightly greater angle from horizontal to keep the back end down - this moves your weight backwards a bit (i'm assuming you are using the bottoms of the bars)
I'm holding on the vertical-ish bits; let's me shift gear if I need to. I'll give the horizontals a go.

Quote
I'm also assuming that you are trying to improve a road sprint - so no need for standing starts - these are for trackies on track bikes. For a road sprint get in the gear you feel will be right and then stay in it. Selecting the right gear is one of the skills that wins road sprints. For training try a series of sprints, gradually increasing the gear by a sprocket each time, then reducing down again.
I was attempting to get a little upper body strength, but I agree that your intervals are better in the long run. I've also only been on the bike for only the last 4 months of the year and am building everything up from scratch.

Thanks for the tips both of you!

Gus

  • Loosing weight stone by stone
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Re: Sprinting technique
« Reply #4 on: 21 August, 2008, 08:40:21 pm »

2) I prefer to start high and increase cadence.
 I tend to break chains and bend gear drops when/if I try to shift gear and  have full
force on the pedals.

5) 6-10 times :  15 second sprints/ 5minuts rest between each sprint.

Re: Sprinting technique
« Reply #5 on: 11 September, 2008, 08:04:07 pm »
Hmmm,
It all depends on what you are trying to achieve....

for example I am a track sprinter, that's all I care about, so I do few or no "intervals" by which I mean any limited-recovery (sub 10min between efforts) work, most of my efforts are what I call repetitions, with full recovery between each. This sort of workout is not hell of a relevant for anyone other than a track sprint specialist. Road sprinters (for example) hardly ever have to go from super low speeds to flat-out, and they can select their gears- so standing starts have less value for a road sprinter, longer sprints are of more value, and you will win races going from 55km/h up to 60km/h (say) over 25s. Because of gearing issues, most road sprints AFAIK do not involve 140rpm spinning....

1) My back end keeps skipping about 5-10 revs into a sprint. Any solutions?
As above, this is a weight distribution issue- modify where you hold the bars or move your ass back a bit, using a different stem if necesary- there is some fitting philosphy which uses centre of mass as a criterion for the length of the top tube , try googling that

2) Should one start off in a high gear and low cadence then get faster or keep shifting for a constant cadence?
As above, depend what is likely to be useful when you race- a little flexibilty in being able to sprint at various rpms is useful for anyone, even road riders

3) How much should the bike be pendulum-ed from side to side?
Highly variable between riders, from a standing start the bike must be fairly upright and still for around the first 10 pedal revs, then you can start rocking and rolling a bit.... great info (some very tech!) on the fixed gear fever website under the coaching tab- both for sprint standing start as well as pursuit (slightly more steady) starts


4) I've done 3x standing start interval rides; when will my shoulders stop hurting!?!
Pain is weakness leaving the body-seriously that's a great sign that you're really trying- I know my standfing starts are getting good when my wrist extensors are murderously sore two days after s. starts

5) Any intervals you can recommend?
Mix long with short sprints, do some repeats, some intervals, some low rev starts and some from 80 rpm or so you need to do it all..... dare I say a coach could help?

Good luck,
Scherrit.
The Bike Whisperer - experienced, qualified, friendly - helping you achieve your cycling goals

gonzo

Re: Sprinting technique
« Reply #6 on: 12 September, 2008, 08:26:20 am »
Thanks for the tips!

I'm starting coaching in November, but I was really after getting an all round base first.