These vids are not getting the views they deserve. This is great content Damian, keep up the good work! I’m an OG Semi Pro podcast listener happy to see you are still delivering top quality content!
Just subscribed to your channel after seeing this 3-part video: crystal clear explanation with really useful tips. I agree with those commenting you’d deserve way more views and subscribers! Thanks a lot!
I can only say THANK YOU❤. I have been searching for videos about these topics for a long time, and I have finally found them. Also, the information is reliable and very well explained. I encourage you to continue creating content of such good quality. For the moment I will try to help you, following you and giving you a like. (I am Spanish, so there may be some grammatical errors)
incredible well made video, everything well explained and brilliant job doing the research around the gap. Sprinting and learning and training how to do a proper sprinting are so overlooked. Thanks so much for bringing out these content, love them.
very informative video!! your channel have for sure a bright future ! the only thing i've found missing in the three videos is maybe this missconception about what is needed to be a good professional sprinter : meaning what matters the most is not going at the highest speed while being fresh in a training ride but it is indeed going at the highest sprint after a very hard effort of arround 5 to 10 minutes well over treshold in my opinion.
I think you've done a good summary of old studies as sprinting over 120rpm is the old approach. Sport science have looked into muscle recruitment rate and sprinting have adopted over the years based on the fact that you cannot activate muscles effectively over 120rpm due to the time it takes for fibres to relax (~20ms). Besides, it is not efficient to sprint (standing) over 120rpm (not just muscle recruitment but also aero inefficiency). Need to think about torque development not just power + aero in sprinting these days.
I partially agree with what you say even if I suppose that being able to keep a good posture and pedaling cleanliness at 130 rpm would dramatically help increase efficiency at slightly lower (110-120) rpm’s. Pushing up the limits always helps performing better a bit below, the discomfort zone will be a bit more far!
@@ManeITA1979I think you're on the right track, but need to understand why. I always get the athletes to understand "why" and what is the goal here. I won't go into all the details but let's just focus on what I (and you) mentioned with the cadence: Muscle fires / activates at 5ms, relaxes at 20ms; the 5ms isn't trainable, or improvement is almost not measurable; however, that 20ms relaxation period your muscles require before able to fire again, that we can train. How? With light-load high cadence at speed aka high cadence work on rollers or motorpacing. So the "WHY" here for training at over 120rpm (but very low torque) is to TRAIN your muscles to get back to the ready state quicker (ie shorten the relaxation period) so they can be activated more efficiently so you can produce more power with each pedal stroke. Jim Martin, PhD has done a lot of work in publishing his team's studies and findings on sprinting if anyone is actually keen in doing some reading.
Awesome mini-series, thank you! I'm straight off the couch (2 weeks in now, after a 3.5-year break from virtually any exercise) but planning to race as much as possible this summer (crit and track). For my lack of fitness I have a fairly strong sprint - measured circa 1350W peak, ~900W for 10 seconds, on pretty tired legs (a day after my first crit where I really pushed myself for 35min). FTP is probably around 210W right now. My main goal is overall fitness (FTP and VO2max power improvement) but as a larger guy (1.90m, 90kg currently, hopefully down to 80kg in the coming months) I've always felt sprinting could be my strength. I'm definitely going to use your training tips and I'm really excited to see what kind of sprint numbers I can get to as my fitness improves! And hopefully I can hang on to the bunch long enough in the summer crits to try out the strategy and aero tips! (as a side note, I'm currently taking a "learn the velo" class, 4 sessions over 2 weeks - following the class they are adding a 3-round weekly novice omnium series and restricting gearing to 86", so I will definitely get some high cadence practice in the near future!).
Thank you for this information coach! You gain a new subscriber. This kind of video is the best sir even though you only have less than 1k subscribers! My main sport is Cycling and I want to be a sprinter and I think I’m good at it base through experiences but I train like a hybrid athlete because I compete in Spartan Races and will compete in Triathlon!
Great series, thanks for the research and deep dive into the phases of sprinting. My interest in sprinting is as a measure of aging. We lose fast twitch muscle sooner than slow twitch, perhaps from lack of use, but also lose muscle motor neurons. Rather than being tested as to whether I can get up out of a chair in my seventies, sprint power is a great measure of muscle mass, and neuromuscular integration. In my early seventies I was peaking over 1100 watts, now after 4 years off the bike, I'll use your suggestions to see if I can get back up there. One reason I had a strong sprint may be that my bike trail has many road underpasses with short steep climbs that inspire 10 second sprints. Which are fun!
The problem is even if u have high power, u need proper roads for it, in india we dont have cycle lanes, but potholed roads, traffic, aqi of 300, even mark Cavendish wud quit , when he rides with tuk tuks here in india
These vids are not getting the views they deserve. This is great content Damian, keep up the good work! I’m an OG Semi Pro podcast listener happy to see you are still delivering top quality content!
Just subscribed to your channel after seeing this 3-part video: crystal clear explanation with really useful tips.
I agree with those commenting you’d deserve way more views and subscribers!
Thanks a lot!
I can only say THANK YOU❤. I have been searching for videos about these topics for a long time, and I have finally found them. Also, the information is reliable and very well explained. I encourage you to continue creating content of such good quality.
For the moment I will try to help you, following you and giving you a like.
(I am Spanish, so there may be some grammatical errors)
The best sprint tips vid/vids i have seen, and I have seen plenty. Got yourself a subscriber!
incredible well made video, everything well explained and brilliant job doing the research around the gap. Sprinting and learning and training how to do a proper sprinting are so overlooked. Thanks so much for bringing out these content, love them.
This series is great!
A really thorough and well presented series of videos. Thanks for the very useful info.
This content is amazing. The blend of science and the art of sport is great. These videos deserve more views!
These vids have been brilliant
Didn't care for the 1st video...2nd one got better...but this (3rd) MUCH BETTER!
How do you only have 1k subs? Great content.
EXCELLENT INFO!!
very informative video!! your channel have for sure a bright future ! the only thing i've found missing in the three videos is maybe this missconception about what is needed to be a good professional sprinter : meaning what matters the most is not going at the highest speed while being fresh in a training ride but it is indeed going at the highest sprint after a very hard effort of arround 5 to 10 minutes well over treshold in my opinion.
I think you've done a good summary of old studies as sprinting over 120rpm is the old approach. Sport science have looked into muscle recruitment rate and sprinting have adopted over the years based on the fact that you cannot activate muscles effectively over 120rpm due to the time it takes for fibres to relax (~20ms). Besides, it is not efficient to sprint (standing) over 120rpm (not just muscle recruitment but also aero inefficiency). Need to think about torque development not just power + aero in sprinting these days.
I partially agree with what you say even if I suppose that being able to keep a good posture and pedaling cleanliness at 130 rpm would dramatically help increase efficiency at slightly lower (110-120) rpm’s.
Pushing up the limits always helps performing better a bit below, the discomfort zone will be a bit more far!
@@ManeITA1979I think you're on the right track, but need to understand why. I always get the athletes to understand "why" and what is the goal here. I won't go into all the details but let's just focus on what I (and you) mentioned with the cadence: Muscle fires / activates at 5ms, relaxes at 20ms; the 5ms isn't trainable, or improvement is almost not measurable; however, that 20ms relaxation period your muscles require before able to fire again, that we can train. How? With light-load high cadence at speed aka high cadence work on rollers or motorpacing. So the "WHY" here for training at over 120rpm (but very low torque) is to TRAIN your muscles to get back to the ready state quicker (ie shorten the relaxation period) so they can be activated more efficiently so you can produce more power with each pedal stroke. Jim Martin, PhD has done a lot of work in publishing his team's studies and findings on sprinting if anyone is actually keen in doing some reading.
Thanks for pointing this out. Can you link some papers to update my thinking around this?
Very insightful and informative. Keep up the good work!
Awesome mini-series, thank you! I'm straight off the couch (2 weeks in now, after a 3.5-year break from virtually any exercise) but planning to race as much as possible this summer (crit and track). For my lack of fitness I have a fairly strong sprint - measured circa 1350W peak, ~900W for 10 seconds, on pretty tired legs (a day after my first crit where I really pushed myself for 35min). FTP is probably around 210W right now. My main goal is overall fitness (FTP and VO2max power improvement) but as a larger guy (1.90m, 90kg currently, hopefully down to 80kg in the coming months) I've always felt sprinting could be my strength. I'm definitely going to use your training tips and I'm really excited to see what kind of sprint numbers I can get to as my fitness improves! And hopefully I can hang on to the bunch long enough in the summer crits to try out the strategy and aero tips!
(as a side note, I'm currently taking a "learn the velo" class, 4 sessions over 2 weeks - following the class they are adding a 3-round weekly novice omnium series and restricting gearing to 86", so I will definitely get some high cadence practice in the near future!).
Thank you for this information coach! You gain a new subscriber.
This kind of video is the best sir even though you only have less than 1k subscribers!
My main sport is Cycling and I want to be a sprinter and I think I’m good at it base through experiences but I train like a hybrid athlete because I compete in Spartan Races and will compete in Triathlon!
Really appreciate this format and the research to back it up!
Great drills
Thank you very much!
Do you stay seated for the rolling stomps
I’m curious about this as well
Great series, thanks for the research and deep dive into the phases of sprinting. My interest in sprinting is as a measure of aging. We lose fast twitch muscle sooner than slow twitch, perhaps from lack of use, but also lose muscle motor neurons. Rather than being tested as to whether I can get up out of a chair in my seventies, sprint power is a great measure of muscle mass, and neuromuscular integration. In my early seventies I was peaking over 1100 watts, now after 4 years off the bike, I'll use your suggestions to see if I can get back up there. One reason I had a strong sprint may be that my bike trail has many road underpasses with short steep climbs that inspire 10 second sprints. Which are fun!
Thanks! We need all the help we can get as we get older. It doesn't stopping having fun, though!
Here in india my trial has potholes, rash driving from tuk tuka and an aqi of 300
to put a 10-12 second sprint into context, distance travelled over 12 seconds at 60kph is 200m
2 km
The problem is even if u have high power, u need proper roads for it, in india we dont have cycle lanes, but potholed roads, traffic, aqi of 300, even mark Cavendish wud quit , when he rides with tuk tuks here in india