Sprint tips please

Training
1

Hey. I am trying to improve my sprint efforts on both my road bike and MTB. I’ll start with a couple of current issues…

My front wheel seems to lift up a bit and feel light so I believe I need to get more over my front wheel?

My left foot unclips every now and again too.

And, my legs don’t really feel like they’re pushing down (like pistons) they’re a bit all over the place it feels.

What are some basic tips to get better at sprinting? I try doing it on my drops and on the hoods too and try to go for cadence over using a hard gear.

I want to get from 1100w to 1500 lol!

Thanks!

2

I find its better to start in a gear I can spin and change up as I do, but I am not a sprinters phenotype.

3

I’m the opposite :sweat_smile:

I never change gears when I’m sprinting. Normally when I go in a sprint, the speed is high and I’m in some of the bigger gears. Then stand up, push the pedals like there is no tomorrow.. Not thinking about another gear :slight_smile:

I would not classify myself as a sprint either. My peak power at the moment is nothing crazy, but I did just managed to go 1000W for 29 sec (my goal this year is to reach 30 sec - 1 sec off..).

4

Yeah I don’t ever really fancy changing gear when sprinting. I try to do it against varying resistances though, standing start at a traffic lights etc too.

5

One of the exercises that really help me gain power was “starters”.

Go down to around 10 km/h, pick a medium gear (not to easy to spin and no where near hard) and then go all out for 8-10 secs. Until you spun out of the gear.

Do this every 3’ish minutes.

Seems stupid when you do them cause it does not feel hard, but they work wonders.

6

Thanks! I’ll try it.