Sprinting...get fast!!

Sprinting
Think Fast. Train Fast. Be Fast!

Marilyn Trout

Some of us dream about sprinting like some of the greats in a final mass sprint, while others work hard to break up the field to avoid the finish line frenzy. Whatever the case, if you're a bike racer, it's inevitable...you are going to have to sprint!

Here are a few things to help you optimize your sprint workout:

1) Be fresh. The aim of speedwork is speed, so choose the day when you can be fast. The beginning of the week is usually good.

2) Use the wind. The aim of speedwork is speed! Why fight the wind? Instead, use it to push you to a maximum effort. Go 100%, nothing less.

3) Recover fully between sprints and between sets. The aim of speedwork...OK I think you have the idea! Let your heartrate come right down. If you don't, you'll be stressing a different energy system. That can be done another time.

4) Make your mark. On a flat road mark a finish line and 200 meters before it. This gives you 15 seconds or less (perfect for this energy system) and allows you to concentrate on sprinting rather than your watch. It also trains you to judge a good sprint distance. (Don't tell your competition this, you want to be on the wheel that goes early!)

5) Use a gear slightly smaller than your best sprint gear. Something you can wind up to a pretty good spin without a struggle. Don't change gears during the sprint.

6) Add variety. Alternate sprints from a rolling start to a standing start.

7) Maintain good form. Keep your body above the pedals not in front of them. Don't let the rear wheel jump. It is the driving force. If it's not on the ground, speed is lost.

8) Think fast! Don't just go through the motions so you can write it down in your diary. Make the workout count. Make every sprint count! Visualize yourself exploding off the line through to the finish.

This speedwork is yours. Its OK to have another rider with you, but don't get distracted. You can practice leadouts another time.

Remember: Think Fast. Train Fast. Be Fast!