I added around 40watts by shifting up early during the jump phase of my sprint, so I wouldn't spin out sooner. That allowed me to continue accelerating and building the power longer.
Man did you nail me as a pure sprinter! Nothin' but fast-twitch fibers here, though I work hard on endurance and climbing so I can make it to the end in order to have my fun.
I have a rocker plate and can sprint correctly on it. It all has to do with having minimal support laterally and engaging/ using upper body to ‘push’ away from your loaded side. Nate, you should try it.
lol on Nate sprinting. I remember watching that video (a year ago maybe) and thinking wow that looks really awkward! But Nate has the power & can't believe he didn't go over the bars! Really good info here, I just started racing again this year after a 25 year break. Managed a 3rd, two 2nds & last race was a 1st in the 50+ 4s. I launched 30 seconds sprints (about 500 meters), don't have a PM, Strava estimated between 1000-1250w
This is really great information. I have transitioned from low cadence efforts to high cadence as racing started. I think you overlook two main points. First addressing hip, core, and shoulder stability and strength off the bike is important. I can no longer do any weight training so focus on this with good results. When you stand on the bike the power has to connect throughout your body and dysfunctions will be amplified. Second the goal is to turn the pedals not smash them. Is your back leg pulling up and over? I find that with my previous life in track and field, the down and snap through are more natural so I end up with a high focus on pulling up and over. For reference I just turned 42 and am trying to race again after 17 years. My 5 second record is 1541 W.
Good stuff, thanks for sharing. I think it also depends on the person s fiber composition. I am 45, started cycling 3 years ago and have about only one season of proper training. Even before I did any type of training /intervals I could do 5 secs at 1300w. I am 1,73m and 82kg, in another words, I am not a big person. As I finally improved my aerobic with long SS, my peak power has dropped but I do feel better: I can hit 1000w for 10sec and 800 for 30 secs even though I haven't done any sprinting training in months.
@@Northwindbreeze Those are good points and I think the original video addressed it well. I wanted to add a few points I think were missed. I think some people naturally have a well functioning core and kinetic chain while others have dispositions that lead to weakness and dysfunction that can be helped. From my experience the past year, my peak power has not improved but my consistency, ability to maintain, and endurance to utilize that power at the end of the race has improved. I think my core work has aided in that to establish a stronger platform to build upon. For more comparison my 10s record is 1410W and and I hit 1200 W for 20s at the end of an early season race.
@@riderghost6505 great numbers and great point, the Kinect chain and core. That's when cycling became a more interesting subject, when one gotta understand that the legs play the most of the role but it isn't alone in the game.
I added around 40watts by shifting up early during the jump phase of my sprint, so I wouldn't spin out sooner. That allowed me to continue accelerating and building the power longer.
Man did you nail me as a pure sprinter! Nothin' but fast-twitch fibers here, though I work hard on endurance and climbing so I can make it to the end in order to have my fun.
I have a rocker plate and can sprint correctly on it. It all has to do with having minimal support laterally and engaging/ using upper body to ‘push’ away from your loaded side. Nate, you should try it.
PPO = maximum neural drive.
Tight grip, activated lats, tightened core, externally rotated hips, toes grabbing the soles of shoes.
lol on Nate sprinting. I remember watching that video (a year ago maybe) and thinking wow that looks really awkward! But Nate has the power & can't believe he didn't go over the bars! Really good info here, I just started racing again this year after a 25 year break. Managed a 3rd, two 2nds & last race was a 1st in the 50+ 4s. I launched 30 seconds sprints (about 500 meters), don't have a PM, Strava estimated between 1000-1250w
This is really great information. I have transitioned from low cadence efforts to high cadence as racing started. I think you overlook two main points.
First addressing hip, core, and shoulder stability and strength off the bike is important. I can no longer do any weight training so focus on this with good results. When you stand on the bike the power has to connect throughout your body and dysfunctions will be amplified.
Second the goal is to turn the pedals not smash them. Is your back leg pulling up and over? I find that with my previous life in track and field, the down and snap through are more natural so I end up with a high focus on pulling up and over.
For reference I just turned 42 and am trying to race again after 17 years. My 5 second record is 1541 W.
Good stuff, thanks for sharing. I think it also depends on the person s fiber composition.
I am 45, started cycling 3 years ago and have about only one season of proper training.
Even before I did any type of training /intervals I could do 5 secs at 1300w. I am 1,73m and 82kg, in another words, I am not a big person.
As I finally improved my aerobic with long SS, my peak power has dropped but I do feel better: I can hit 1000w for 10sec and 800 for 30 secs even though I haven't done any sprinting training in months.
@@Northwindbreeze Those are good points and I think the original video addressed it well. I wanted to add a few points I think were missed. I think some people naturally have a well functioning core and kinetic chain while others have dispositions that lead to weakness and dysfunction that can be helped. From my experience the past year, my peak power has not improved but my consistency, ability to maintain, and endurance to utilize that power at the end of the race has improved. I think my core work has aided in that to establish a stronger platform to build upon. For more comparison my 10s record is 1410W and and I hit 1200 W for 20s at the end of an early season race.
@@riderghost6505 great numbers and great point, the Kinect chain and core.
That's when cycling became a more interesting subject, when one gotta understand that the legs play the most of the role but it isn't alone in the game.
@@Northwindbreeze 82 Kg is a big for cycling, if youre fit that is. Peter Sagan weighs about 78Kg
Really great stuff here! Going to take it to the road and the trainer for sure!
Rollers work for this back and forth sprinting action indoors right?
Definitely tricky, keeping the bike ON the rollers when moving the bike sideways is ..... not easy. Best to be done outside!
@@TrainerRoad Seated sprints on rollers and practice makes perfect...
Spot on