Sprinting

[steephill]

What speed, cadence and power do the pros reach in a sprint for the line and what is the best way for mere mortals like me to build up some useful speed for a sprint? I am planning to start out racing as a 4th cat this spring and seem to be more suited to roads that tilt upwards but unfortunately it looks like I won't be able to take part in races with hills until I have graduated to 3rd cat (because it would have to be on flat traffic-free circuits like Goodwood) This means, it would seem, that I need some sort of sprint!

 

[iAmiAdam]

If you can't sprint, like me, Get a breakaway going. You only need 10 points for cat 3, and most races are cat 4/3 so there won't be a great increase in hills, so just TT ahead of the bunch and dig in.

But if you really want to get better at sprinting, hill intervals, get some power in your legs.

 

[montage]

One thing that struck me with sprinting in road race is that the sprint starts from an already very high speed....chances are you will be moving at 30mph ish in the lead up to the sprint, and you'll also be absolutely knackered, so it's worth considering this when training.

Here are the sort of training routines I plan to throw into my workouts, being a new Cat 4 racer:

To generate power, put the bike in your sprinting gear, slow the bike down to walking pace, then accelerate off and hold it for 15/20 seconds....fully recover then repeat.

To practise a more similar sprint in a race like scenario, do some sort of interval training with short intervals (1, maybe 2 minutes) and throw in a balls out sprint at the end of each interval - that'll hurt!


I might do a few races at goodwood travelling arrangements permitting, so maybe see you there!

Good luck with the racing, as everybody says, hold your line and stay in the first half of the bunch and you'll be fine - you don't appreciate these words until you learn the hard way!

 

[oldroadman]

One thing that struck me with sprinting in road race is that the sprint starts from an already very high speed....chances are you will be moving at 30mph ish in the lead up to the sprint, and you'll also be absolutely knackered, so it's worth considering this when training.

Here are the sort of training routines I plan to throw into my workouts, being a new Cat 4 racer:

To generate power, put the bike in your sprinting gear, slow the bike down to walking pace, then accelerate off and hold it for 15/20 seconds....fully recover then repeat.

To practise a more similar sprint in a race like scenario, do some sort of interval training with short intervals (1, maybe 2 minutes) and throw in a balls out sprint at the end of each interval - that'll hurt!


I might do a few races at goodwood travelling arrangements permitting, so maybe see you there!

Good luck with the racing, as everybody says, hold your line and stay in the first half of the bunch and you'll be fine - you don't appreciate these words until you learn the hard way!

Sound advice, don't cut into bends in the middle of the peloton. For the first few races learn to get comfortable in very close proximity with others. The race is always easier near the front, fits third of the peloton moves more steadily, and whatever you do don't sit with eyes glued to the wheel in front (not overlapping either, asking for trouble...), look up and about, knowing what's happening. Getting to the finish safe should be the first option, no point in having the world's best sprint if you are on your backside a kilometre out!

 

[amaferanga]

I wouldn't worry about your sprint for your first race. More important to know how to ride safely and efficiently in the bunch and have the fitness to finish strongly. Whether or not you pick up some points has more to do with your positioning coming up to the finish anyway. Don't see why you can't do a 3rd/4th Cat race though - up here there are no 4th only races so you have to race against 3rd Cats.

 

[oldroadman]

I wouldn't worry about your sprint for your first race. More important to know how to ride safely and efficiently in the bunch and have the fitness to finish strongly. Whether or not you pick up some points has more to do with your positioning coming up to the finish anyway. Don't see why you can't do a 3rd/4th Cat race though - up here there are no 4th only races so you have to race against 3rd Cats.

And it will probably be a bit safer than all 4ths - they can be heavy on inexperience and low on skill. You'll learn more and get a better race in 3/4. Plus a bit of robust advice now and again!

 

[maurice]

There's bugger all combined 3/4 cat races in our area, so that's not really an option.

However, there is the Surrey League Handicap series of races. Starting in a few weeks every Thursday evening on a road circuit E/1/2/3/4 set off in groups with varying head starts. Some circuits are hillier than others, but they are good workouts and a lot more interesting than the flat closed circuits.

 

[oldroadman]

Going back to your original question, on a flat sprint finish around 70/75kph would be maximum, cadence on 53x12 high (and often out of the saddle for a lot to get the speed high, output up to 1800 watts for a short period. It just hurts a lot, but not for long!

 

[montage]

Looks like I need more practise at sprinting, particuarly technique.

Positioned myself perfectly in todays race, 3rd wheel down on the final two laps. I had half a mind to go with about 800m to go as I was feeling strong, and I now regret that I didn't, as I found out I really can't sprint.

200metres to go, I'm feeling absolutely great, then launch my sprint, and the bike just goes everywhere! Not really happened to me before when sprinting, I guess in the excitement of being within touching distance of a win my technique was really sloppy, standing up on the pedals leaning far too forward rather than siting back a bit. Ended up sitting up as the way I was sprinting was frankly dangerous to those riders around me and myself - absolutely gutted....if not a win, I could have placed pretty well.

 

[Hacienda71]

Looks like I need more practise at sprinting, particuarly technique.

Positioned myself perfectly in todays race, 3rd wheel down on the final two laps. I had half a mind to go with about 800m to go as I was feeling strong, and I now regret that I didn't, as I found out I really can't sprint.

200metres to go, I'm feeling absolutely great, then launch my sprint, and the bike just goes everywhere! Not really happened to me before when sprinting, I guess in the excitement of being within touching distance of a win my technique was really sloppy, standing up on the pedals leaning far too forward rather than siting back a bit. Ended up sitting up as the way I was sprinting was frankly dangerous to those riders around me and myself - absolutely gutted....if not a win, I could have placed pretty well.

Sounds like Cavendish to me

 

[montage]

Sounds like Cavendish to me

He still sits back over the cranks

 

[gaz]

The bike will move a bit when you get out of the saddle and really push, you probably just need to get used to it.
[media]
]View: http://www.youtube.com/watch?v=SqcJ9cro75w[/media]

 

[steephill]

I'm currently reading his book and he says that one advantage of being short and stumpy is that he can get so low and aerodynamic and still beat bigger, more powerful riders like Hushovd even though the latter might be cranking out more power. I think that he's such a wobbly sprinter because partly because his upper body is so close the the handlebars, pushing and pulling it about. Anyway, it clearly works for him!

 

[oldroadman]

Looks like I need more practise at sprinting, particuarly technique.

Positioned myself perfectly in todays race, 3rd wheel down on the final two laps. I had half a mind to go with about 800m to go as I was feeling strong, and I now regret that I didn't, as I found out I really can't sprint.

200metres to go, I'm feeling absolutely great, then launch my sprint, and the bike just goes everywhere! Not really happened to me before when sprinting, I guess in the excitement of being within touching distance of a win my technique was really sloppy, standing up on the pedals leaning far too forward rather than siting back a bit. Ended up sitting up as the way I was sprinting was frankly dangerous to those riders around me and myself - absolutely gutted....if not a win, I could have placed pretty well.

You'll please the sprinters if you do that, a perfect high speed leadout, and they will all come past with between 50 and 150 metres to go....
The big thing is LOOK WHERE YOU WANT TO GO and it helps straighten things up a bit, but the back wheel will move about slightly when you launch on a big gear. Just don't put weight ovet the front, ease back a fraction. Once you commit, if you can sit down and really puch out the speed, do it. And don't overgear on your first efforts. It sounds as if you have a bit of ability, just needing refinement. Keep trying.

 

[iLB]

keep at it montage, I messed up last year in my first proper chance of a result

this pic from yesterday shows roughly the moment I realised I'd shifted too far down the block to sprint up the hill at hog hill, I'd been on the wheel of the winner with 300m to go span out then shifted too far... the result was 5th, nightmare

click to see pic

edit: in blue and red on the white