Sprinting 101: How to Be Explosive
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- Опубликовано: 15 сен 2024
- Sprinting can be a huge asset to any cyclist. Although, to be a competitive sprinter does take some sprint training. In this video, Nate and Pete compare their sprinting technique to deliver you some helpful tips to boost your sprint power and win your next race!
// DATA
• Rider: Nate Pearson
• Weight: 188lbs (85.2kg)
• Height: 6'6 (198cm)
• FTP: 340
• Max Power: 1,320
• Rider: Pete Morris
• Weight: 190lbs (86.2 kg)
• Height: 6'1" (185.4 cm)
• FTP: 335
• Max Power: 1,703
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My applauses to Nate's bravery. Pete sprints like a majestic beast and Nate is like a chicken frantically running away from something. To put the two video side-by-side is super brave haha.
Also, GOOD SAVE MAN. Glad that you are alive.
This improved my sprinting so much! Seems obvious now, but I was really doing it wrong before. Positioning myself to really pull the handlebars and utilize my core made all the difference. My max 5 second power went up from the 700s to just over 1000w this morning after practicing.
That's what we like to hear!
holy shit good save
Insane, right? Some amazing reactions keeping that upright. I snapped my chain recently and the first I knew of it was when I hit the deck.
u see dat frame flex
Despite the obvious difference between Nate and Pete, Nate looks so tense... and also it looks like he wants to move the bike instead of let the bike flow. Nate if you lean forward and let the bike flow... that makes a huge difference. I've noticed people want to mimic the sprinters and focus so much on moving the front wheel side by side when in reality the wheel and the entire bike moves naturally due to the force applied on the crank and your body leaning forward (elbows bent...body relaxed) Nate is quite tall so you might not be able to get much aero but definitely can get better.
I think I do that too. And that's because I don't know how the bike will behaive when I pull the handle bar towards me, so I try to control the bike instead of letting it do it's thing.
Thanks for the advice too.
Much better sprint explanation than past videos. Love it. The side by side video clips make all the difference.
We're so glad that we were able to bring the crucial sprinting concepts to life in this video! Glad you found it helpful :)
The key to improving sprinting is to correctly choose your parents.
Ho. Ly. Crap. That was so close to a big fall!!! That had me holding my breath. Glad you made it through!!!
Great video but can we just appreciate how nice pete's bike is !
Great idea. More of this, please!
+1
+1
+1
10 out of 10 video, thanks a lot guys!!
That also happened to me, but I was wearing normal shoes since I was just taking the bike to the shop. Both my feet slipped from the pedals when my chain fell and it took me north of 30 metres to stop the bike while laying on the top tube and managing not to die. When I finally came to a stop a lady started clapping, as funny as that was it scared the hell out of me...
This video has helped me increase my max sprint power by nearly 300 watts!! Thank you!
Incredible!! We're so happy we could help you get faster :)
Great vid- thanks. Would have been interesting to have had cadence displayed. Nate just looked like he needed more gears 🤷🏻♂️
I weigh 125 and I can hit 32mph on flats but I’m still trying to average plus 20 on 30 miles. My best is like low 19s with steady flats and some hills. I’ve been training 5 days a week for the last 4 months so it’s been good and have noticed improvement drastically
Eat more.
So good! I'm always trying to talk my friends who can't sprint through what I do and I am unable to come up with the words or craft a verbal picture adequately. I'm permanently bookmarking this so that I can forward it to them whenever I'm asked about it!
basically you should try to hold the bars steady, and use them as an anchor to pull on to generate power from the hips. upper body shouldn't really move much, and should be only forward and up the smallest bit from being seated
Great video.... Cadence speed would have been a really useful metric though rather than HR BPM. Other than that SO informative!
😳 whoa! Great save! Slow-mo makes it look waaaay out of sorts!
Excellent video! Multiple canera angles really help dissect the effort. Glad you saved the mishap. Similar thing happened on the open road. Thought I was clipped in and went to make a power stroke to pass a slower rider. foot came off the pedal, chain dismounted and I bumped the rider I was passing. Thank goodness no one went down! Apologize profusely, now I pull up to make sure I'm clipped in.
Ok, this was awesome I'm a newbie riding cat 4/5 and im a clydesdale. I hang about mid pack until the last lap then effective TRY to move up. Now I'm a bit hesitant but I've noticed my wattage allows me to rip passed the group and typically take top 5. I need to improve and gain confidence
thats a lotttttttt of effort depending on the race to move up in the last lap. 4/5 races typically donthave someone controlling the field but everyones ready to go and someone always attacks, youre gonna burn a ton of energy trying to move up if the field is already rolling at 27 or 28mph + and then try to sprint. if youre solo in a race and youre entire goal is hope it stays in a group and finishes as a sprint then yeah maybe sit top 15 or 20 and hangout, but try and be somewhere hovering around 10th with 2 or 3 laps to go. depending on the course, the teams, how you feel, etc. sitting 5th is great if the first 4 guys just drill it. but sitting 5th and everyone sits up and swings out means now youll likely only react to moves coming from the back as they come past you. sitting 10th allows you to react to the accelerations before it gets strung out, go with a move if it looks like itll stick or you wanna try to get away with a lap or two to go. generally 4/5 races are gonna splinter at the very end, guys are starting to crack and let gaps open up. sitting 25th makes it very hard for you to get up there. sitting 10th means you likely avoid all the gaps and surges just to get back to the front. plus being a big guy you can just kinda make the little 130lb dudes get outta the way. works well and im only 185
I want to be like Pete when I grow up.
Haha same but I'm already kind of grown up..
Would love to hear thoughts on shifting and gear selection
Oh and to see cadence/rpms in the overlays as well!
John Beardsley well man it s about your watts an pro can sprint on a let s just say 16tooth you cant push like him ... well chose one that u dont grind and dont have an high rpm (i am 15) and i have in a good from an 320ftp i like to start in an 17tooth at 40kmh and shift thru to an 16tooth hope i helped (bad eng sry)
Wow...what a well executed video! Incredible analysis
So glad you liked it! Thanks for watching :)
And the thumb wrestle!
Great technique tips
Nate, try sprinting on a much heavier bike. Road or even a MTB. It will help you grasp the technique much quicker. Also sprinting in a huge grassy area with a MTB will help as well, just in case of a mishap. Hope this helps.
Mountain bikers seem to be a lot stronger I guess becuase there bikes are heavier and don't roll very well on gravel and through mud.
Damogan g Mat Van Der Poel ring a bell? 😜
@@1timdog1066 awesome rider!
I love that he mentioned a deadlift comparison! As an Olympic lifter sprinting came natural with some tech changes but climbing on the other hand lolz
Also I believe it’s the same as any type of explosive movement. You need to know what muscles to engage. You can’t teach fast twitch but you can get stronger
Excellent video, saved to the playlist for sure. Pete makes it look effortless if it wasn’t for the power numbers you would think he wasn’t even trying. Very impressive!
looking at it from the front view it seems as Pete is pushing/stomping more straight down (like he´s trying to force his feet into the pavement) as opposed to Nate he looks to be pedaling more in circles, if that makes sense...
Good informative video! My sprint is absolutely horrible. I have 0 fast twitch fibers in my legs, and it's all I can do just to stay above 600w for 15 seconds. I've also been making the mistake of pulling UP on the bars, and now I see it's better to position myself closer to the saddle nose and pull BACK. I think what's been killing me is that I'm stomping and pulling, up and down, when I need to keep that good circular form I have when seated. Now that I understand what I'm doing wrong, I'll have to do some test runs.
Great vid guys! I think I'm keeping my body too far forward when sprinting as well. Gonna practice farther back and see how I do. Thanks for the tips!
I’m going to start practicing this weekend!
I broke a crankarm doing sprint intervals, which left me with a broken collar bone. It caused me to develop a seated sprint which I use most of the time, although I still occasionally do a standing sprint. It's true, a mishap can take away your confidence a bit.
Ouch, I can only imagine that would shake your confidence!
Went to a cycling training camp where we practiced sprints by 1st getting the "feel" of the correct motion and in particular how to pull on the bars. We started in a biggest gear and rolled out very slow and concentrated on matching the pull on the bars with the opposite pedal stroke which was easier to do because we were going very slow. After ten practice runs, we went full speed starting at 20 mph. This really helped with our body position and feeling what it was like when you "got it right". Great vid. LOVE SPRINTING, can't climb, can't roll but love competing for the town sign.
Jeeeeeeez, I would 100% have fallen off hard! Nice save.
Great video. I've been waiting for it.
No one out there has made such good video yet I believe.
(Maybe if you showed cadence it would also help us?)
My 5s power hasn't changed from almost 2 years and it's mostly because IDK how to do this as an amateur racer.
Well done!
We're so glad this video proved helpful! Happy sprinting :)
Thanks for this detailed video!!! I will be analyzing my sprinting technique over the next few workouts I do. I feel like I have some things to look for and fix now!!!
Awesome video! Editing was really good. Thanks for putting this together.
Big props to Tucker our Producer for nailing the editing on this one!
I’m a decent cyclist, but this just doesn’t come naturally to me outdoors. I’ll keep trying and learn from this. Thanks.
Nice save!
So scary!
Thanks for sharing. So very good. One other noticeable difference is Pete's breathing! (versus holding ones breath)
Great, something I’ve never really thought about. Fantastic save when the chain slipped too Nate! 👏
Insane save there.
Finally a great sprint technique video. Please do more of these 👌🏼
brilliant video im finding that this included theres more now to help improve sprinting .
Learning to sprint properly on my new road bike and I landed on this video. I think I know where I got it wrong as it seems my form is like the guy in red/black when sprinting. Will put the technique to the test. Thank you.
solid analysis, this is very helpful. thanks.
Kudos for the cool production of the video. The new guy did well 👍
Tucker crushed it!
Thank you. As a noob cyclist. This helped me a lot.
4:00 His legs looks monstrous 💪🦵
Pete, you are a beast!
great video glad i found you. Had the chain pop off on me back in April during an all out effort, I did not save mine, Major boo, kudos to you. Since then I have paid more attention to not being to far over the front wheel. Seeing this I picked up some good tips. thank you
This is the video I have been waiting for!!!! such a great break down, cant wait to go out and test this myself. One question, in a sprint say you spin up to like 150rpm and its half of a 15+ sec sprint, should you change up a gear? or should you try select that gear in the first place
Shifting is tricky but necessary in most sprints. The rule of thumb is to start in the gear that enables you to accelerate fastest. Once you start to spin too quickly (no hard set number and varies person to person), you'll need to carefully ease up on the force you are putting into the pedals for a brief second while the chain changes cogs, then get back to putting in mass force into the pedals once the chain has settled onto the new cog.
@@TrainerRoad but how can you ease up when standing?
This was a brilliant analysis on how to sprint. Well done guys.
that venge, goals.
Damn, the dude with the black and orange jersey is what I actually look like in the sprint. I'm more of a climber but its nice to see that its not only me who experiences these problems especially with the rythm and the swaying
Awesome video. Thanks. I've been trying to increase my sprint power for fun and there are some great tips here that I wasn't doing. Thanks!
looks like Nate is keeping his bike straight and not using his upper body. I think if you try to lower your front end to become more aero this forces you to rock the bike from side to side thus being able to put more power down in each stroke like Pete. I think this is right? This is the only problem I can see from Nates technique. Heaps of power from the both of you, Its awesome!!.
One more thing you can see is that the from of the bike for both Pete and nate. Pete’s bike is swaying from side to side and his bars are stable. Whereas Nate’s bike looks like it’s trying to swim like a fish!
I totally cringed when I saw him try to sprint. I've always tried to hold the bars steady and use them as an anchor to pull on while trying to stabilize my hips. Upper body doesn't really move all that much. Even when coming up out of the saddle, I'm barely coming up and forward ever so slightly, maybe an inch or two?
Fantastic, keep these vids coming
Could you make a comparison with someone at the same height and weight, because the height difference is pretty huge between the two of you. Different morphology (and muscle mass) makes a significant difference which I suspect you can never overcome. (might be difficult finding a 198 cm sprinter) Also, what is the max squat of you both ?
Excellent save!
Hands down your best video.
will just say once you get used to the "set up" you can do it on the fly because youve built up the muscle memory. same as you get used to a deadlift setup. you start slowly going through all the cues of hand placement, core tension, lat tension, etc. and then over time as you get better at it maybe you only need to remind yourself on one thing and then everything snaps together
That was awesome more of those techniques, loved it
great video. very helpful.
Just finally broke 1000 watts. Cant wait to hit 1500!!!
Keep up the great work!
You can do it man, just keep working on it!
Great idea for a video! Thanks👌🏽
Thanks for watching!
Wow, wow, wow! I love it! I want to run out and practice sprints now! A question; it appears Pete is swinging the bike over much further than Nate. It appears that Nate is stopping his swing when the top tube touches the inside of his thigh while Pete continues the swing into the space his lifted and bent knee provides. Is that a factor in the outcome? Also, I noticed that Pete's pedal Q-factor seems to be quite a bit wider, is that potentially a factor?
I am really glad you didn't hurt yourself, Nate!
For further in-depth conversation, I would recommend reaching out on the forum where we, and the TrainerRoad community, can chime in on our thoughts. The forum post can be found here: forum.trainerroad.com/t/sprinting-101-how-to-be-explosive/19932
I use to think I was a sprinter until I saw these powers; I am going to try this out and see if I can improve
Enjoyed this video!!! Great lessons for all of us.
I have a Giro Vanquish, too! Love that helmet.
Yo Nate, I had the same thing happen to me when I tried to sprint -- chain fell off and I hit the road at 50kph and broke my collarbone and ambulance ride to the hospital. After 6 weeks, I did the SAME THING, and chain fell off again and I fell at 40kph on the SAME collar bone. When I saw you almost falling, my butt puckered. You saying that perhaps I was too low cadence and this is why the chain fell?
David Todor Chains really shouldn’t be dropping under any sort of sprinting if everything is properly set and maintained. If it happened to you twice I strongly recommend looking at your drivetrain wear and how well everything is adjusted.
@@TheAlpacaAlliance I had it professionally adjusted, but all my confidence is lost.
Change out your chain every 1,500-2,000 miles if you train and race hard. Dont risk it.
Great video. Thanks for this.
Yay, sprinting tips! Some are us are born with fast twitch fibres and suck wheels till the last last lap 💪
Chain ring was bent first , that’s why the chain fell off . If you want to be a good sprinter you can not care if you fall !
It definitely seems like a rhythm issue more than anyting. Good on ya for trying to improve on something you naturally aren't "good" at.
Great video on being explosive outdoors. How should I practice sprinting on an indoor trainer? Rocking my H3 doesn't seem safe for me or my bike.LOL I live in Minnesota so I can't practice sprints outdoors year round, but I want to get better at sprinting.
Please try using a new chain or, larger jockey wheels to do that sprint. I also put lots of tension/RD as forward as possible when in 11t cog. Awesome most informative sprint video on YT.
Coming to this video late but have been training since October and one thing that seems to not improved was my sprint power output, i think i have been doing the noodle style sprints, looking forward to applying the tips and seeing if the power goes up!
Would love to see another spinting 101 but this time for XC mtb! Is there a video for xc too? Amazing video though... everything was on point.
Theres this MTB skills video, but not one for XC sprints specifically! ruclips.net/video/-GAaheigvgg/видео.html
It looks to me like Nate could use deep drop bars. My guess is the venue bars are compact and they don’t make ones with 135 drop. Tall people problems.
Great video ! Thank you for the detailed analysis
Thanks for watching!
Great information, thanks guys.
Thanks for video! so, sprinting solo-unassisted 52-55km/hr is great marks? 52-53 is pretty hard for me. So those claims they can sprint 60-70km/hr on the road is bullshit and make it up?
I know those pro sprint 60-70 on the road to finish line is the speed with leadout train, not solo.
It depends too much on conditions outside, the road conditins, and the lead into the sprint. :)
Get your hands fully up in the drops. Pull the power through your core. Finger on the trigger (shifter). Time your shifts with a new breath, at the top of a stroke, so you also don't chunk the gear change. You should only need 1-2 breaths during the last 20 seconds, and you should only ever change up to 2 times. If you over gear during a sprint with 1 shift to many, you will not hold your form. Always better to be slightly over your optimal rpm, than under it.
Oh no, please don't hold your breath while sprinting. :)
We recommend breathing as much and frequently as needed!
@@TrainerRoad Yes, breathe when needed... I'm not saying to intentionally not breathe...
Just to not expect to breathe more than 2 times, if you timed your jump right.
Those 10 seconds should be almost a pure anaerobic effort. Do you disagree?
Maybe for a very long effort, yes (>10 secs). But certainly not for coming off a wheel with less than 200m to go.
Extremely helpful
Nate maybe your sprint isn't a strength yet but must say you look lean, fit and strong on the bike!
Great vid.
great video
Omg. Pete has a very soft voice. I did not expect him to be a bearded long hair bearish manly man. Good tips.
Had a chain slip exactly like that at 65km/h.....difference being...I did not save it 😅
Makes it difficult to allow yourself to fully unleash again
Same here I was at 40 mph and hit the ground pretty sure I broke the pavement lol. I know I broke 7 ribs and tons of road rash. I have yet to get back to that ability again ugh
Thanks for the breakdown and tips boys! I really wanna be a lead out rider but I think I’m a sprinter 😂
That chain slipping like that happened to me as well. Running a 53/11 at 193cm and 88kg - putting down serious torque at the start.... now I'm timid af that something like that is going to happen again so I have to really pre-ramp the rpms up to like 95+ before snapping for the sprint. SUCKS big time.
Nate’s Bike, very niiiiiice... Nate’s wheels... yup, those are sick... Nate’s TrainerRoad Kit... all 🔥🔥🔥🔥🔥
Question tho, if I’m sprinting and pulling the handlebars as Pete outlined, but I’m popping mini wheelies every so often, what am I doing wrong? Lean forward more, wrong gear? I’m 6’2, 220lbs and am on a 58 sized bike...
timing generally, pulling justttttttt to early where you dont have the force from your legs counteracting the pull most likely. but dont rule out weight distribution. try and film yourself if you can
Lean forward just a tiny bit more.
Chris Witek Thank you... I’ll try that...
TrainerRoad Ok.... we’ll do!
Your sprint position shouldn't be much different from seated position, just up and forward an inch or two. Basically you should try to hold the bars steady and still, not so much pulling on them to generate power, and use them as an anchor to pull on to generate power from the hips. upper body shouldn't really move much
such a useful video!! thanks
Glad you liked it, thanks for watching!
These are scripture. Thanks Nate an' Pete!!
I'm a tall lad with a high peak power and I'm terrified of sprinting after breaking an elbow in a chain slip. The comments describing similar accidents don't help! Great video though I will slowly overcome my fear through technique
Now, after watching the episode 263 with Justin, things make a lot of sense. I mean for example his hands-legs cross technique (where he pulls with his hand towards his opposite leg) and I wonder if it would make us all better. Have you tried it already?
This is so helpful. I'm a terrible sprinter.
I know this is an old video, but does it seem like Nate is sprinting from too low a gear to anyone else? That can definitely contribute to that "frantic" style of sprint. This isn't a blanket statement about cadence and gearing, but perhaps specifically Nate's physiology would be more stable with a slightly lower cadence at the same power. I know when my cadence gets too high I start to lose energy to more side to side motion.
When I would coach someone on sprinting, always said that the power comes from the arms. Don't believe it, find a pretty steep hill and ride up it no handed !!😀😀😀🏁
Awww snap that chain drop was intense!!!!!!
So scary!