More often than not, be it a breakaway or a bunch finish, the deciding factor at the end of a race is who can sprint the fastest. But how do we improve our sprint and ensure we’re the one crossing the line first? There are several elements we need to consider both physiological, and also skill based. Let’s kick off with the physiological elements.
Torque
Torque is the force which we apply to the pedals, and is one half of the power formula (Power [W] = angular velocity [Radians] x Torque [Nm]). During sprints we often hit our peak force production, so increasing peak force is a good way to get faster at sprinting. You can do this via sprint drills during training, or by doing specific low RPM high torque sessions on the bike. The benefit of these is that high torque low cadence intervals are more maintainable than a sprint due to the overall power and energy requirement being lower. For example, a 1000 watt sprint at 100 RPM generates 95.49 Nm of force. Whereas it’s not unheard of in professionals training sessions to include drills at 30-40 RPM, which to generate 95.49 Nm of force require 300-400 watt intervals, which are more sustainable for them than 1000 watts! However, it is always better to start with higher RPMs, such as 70 RPM, so as to avoid excessive stress on joints if you are not used to those drills and avoid injuries from a huge shift in stimulus on the muscles. This is where the next training method for improving force production comes in…
Resistance training is possibly the best way to increase peak force generation. Although strength work has often been avoided by cyclists for fear of gaining muscle (if only it was that easy to build muscle), in reality it’s a great tool to improve force production on the bike when lifting heavy. For this, we need the equation F = ma (Force [N] = mass [Kg] x acceleration [m/s²). So, someone does a 100kg deadlift, where they lift the weight off the ground a total height of 1 meter in 1 sec. The force is 100 N. If the weight goes up with the speed remaining the same, more force is generated. As a Nm is the force of a Newton on a 1 meter moment arm (lever), the two are comparable as force measurements when applying N in the gym to Nm on the bike. It’s just that N is linear and Nm is angular. Let’s put this all in a N=1 study, me. My peak force this year was generated at 1285w and 108 RPM so 113.62 Nm. In the gym I did an incline single leg press of 120kg moving it about ~1m in ~1sec, so ~120Nm. Not wholly accurate as I wasn’t measuring or timing exactly, but comparable peak force production. My peak force now is significantly higher than when I was racing, primarily as I do more specific resistance work now even with a much reduced training volume. Of course when taking up a resistance training programme, it is important to start light, focus on movement patterns and technique, and building up to doing heavier lifting. Never start off all guns blazing, it will likely take a few weeks before you can do real high force focused sessions.
Speed
The other aspect of power and reaching peak levels, is speed. We need a high force but also a high angular velocity to achieve peak power outputs. For this, high cadence drills are very useful as if you can sustain a high force at a high RPM, you can achieve great acceleration as well as peak power. For example, even if peak torque isn’t massively high, high RPM can result in a higher overall power output. If you are doing, as track sprinters can achieve, 200 RPM, then you only need 71.62 Nm to achieve 1500 watts. Most road sprinters however will work at between 120-130 RPM so as to balance what is the highest sustainable and efficient RPM for them alongside peak torque. It takes some practice, especially when out of the saddle, so start at maybe 100 RPM and build up seated high cadence drills from there. Once you’ve become comfortable with that, move on to out of the saddle drills. You will find what naturally works for you through trial, error, and practice.
Again, gym work is beneficial here. Power workouts require the weight to be reduced, but the speed to be greatly increased. This can either be done weighted, or through use of jumps and plyometrics. As we don’t all have timing devices to measure our movements in the gym, plain old simple height is a good measure for checking progress. Box jumps are ideal as you can gauge progress by how far up you can jump. As you are overcoming gravity and your own weight, if weight remains constant, your jump height will only increase with increased power production. Your muscles have to generate a lot of force, but they have to do it quickly which translates to peak power output on the bike. Again, these are specialised movements and require a great level of form, technique, and muscular resilience. Only do these after strength phases in the gym, and start without weights getting the movement pattern dialled in before doing weighted work.
Technical skills
There is one other element, and that is your technical skills. This entails various different elements to ensure your sprint is its best at the end of a race.
Drafting and positioning – being able to ride the wheels in the bunch well is a vital skill in sprinting for two reasons. Firstly, you can save a lot of energy across the entire race if you spend more time drafting other riders, as well as savings lots in the run up to the final sprint itself. You can also get better positioning, allowing you to move yourself to the right place in the bunch at the right time to ensure that you are best placed to sprint for that win. It all depends on the size of the bunch, wind direction, and what the finish is like, but being close to the front while not being on the front is key.
Bike position – Almost always, a sprint for the win is a fast paced affair. So it becomes very important, as speed increases and air resistance increases exponentially, that we get as aerodynamic as possible. For most, this means sprinting in the drops, not the hoods, and holding your body low on the bike while maintaining visibility. Think Caleb Ewan or Mark Cavendish. You can however, also do the sprint seated on the tops, which can yield a very aero position, but a lot of riders generate power via throwing their bike side to side in a sprint. The important thing is the overall watts/drag.
Timing – This also links in with positioning, but timing of your sprint is very important. If you launch your sprint too early or too late, it can be the difference between winning and finishing out of the top-10. It pays to know from training what your sprint curve is like. If you can do a huge 10sec peak but then tail off after that, leave the sprint late. If you can sustain that power for 20-30sec, possibly best to launch early as long as you can accelerate quickly and break the slipstream to the rider behind.
Bike throw – this is a real art and often we see bike throws making the difference in professional races. The key is to push your arms outwards reaching forwards with the bars, while shifting your backside behind the saddle to gain a few extra centimetres. Just be sure to remain in control of the bike after you have done the throw.
Gear selection – Finally, getting the right gear is vital. Practice your sprints with various gear combos to find what cadence works best for you. Some people grind out big watts at 80-90 RPM, while others prefer a higher 120-130 RPM. Generally, as long as you can sustain the higher RPM, that will yield the best overall speed as you can accelerate quicker, and as you get fatigued your peak torque can suffer, so a high angular velocity will help maintain as high a power as possible. Also, be aware of the finish, if it is uphill you don’t want to be in too big a gear that is a grind, and if it drops down slightly you don’t want to be in too small a gear. As the chain is under huge load during a sprint, it is often better to avoid changing gear when sprinting, so select your gear before launching your sprint.
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