How To Sprint Faster On A Road Bike
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- Опубліковано 15 вер 2024
- At some point in every cyclist's life, they will sprint. Maybe that’s because they’re being chased by a stray dog, they want to beat their mates to the cafe or they want to win a race. In this video, Chris and Si run you through three key aspects of training this skill.
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Step one: Preparation. Now we have the perfect road we want to make sure we are both mentally and physically prepared for the efforts, you’ll want to adjust your shoes as tight as is bearable, and find a good strong grip in the bottom hooks of your bars.
Step two: sprinting technique. We’re going to target the fast high revving sprints of around 15 seconds, this is slightly longer than the bodies energy system wants to maintain a sprint, but not long enough to turn into an anaerobic effort.
Step three: fine tuning. To take these efforts to the next level, you can pay attention to a few extra details within the session. You can pick an imaginary finish line or sprint between two distinct markers on the road. By doing this you’ll start to learn how far you can sprint before fading, and when you should really start to sprint maximally in a competitive environment.
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Leave us a comment below!
Are you as fast as Chris in a sprint? Let us know. 👇
Global Cycling Network yes I am. I'm actually faster...when Chris is stood at the side of the road, that's when I'm faster. 😉
It depends wether im dreaming or riding
But... you didn't say what his top speed was
Global Cycling Network #wattagebazooooooka’s
50M SPRINT OR 100M OR 200 OR 1K?
Where is this sacred road with not a single pot hole!?
SAF1981 at the set of the teletubbies
Jochem I'll have to follow Dipsy and Lala Strava to see what roads they cycle 😅
East Texas where the oil flows like the water it pollutes. On any given day the road is likely to be fresh. Unlike the water.
For sure its not in Brazil.
SAF1981 lmfao no shit I was going to ask these guys to come to Canada and they would need several bikes for all the winter beaten roads ( more like goat tracks ) lol.
Ha ha this video cracks me up... what a fantastic choice to put Si and Chris in a video about sprinting!! I love the expression on Si's face when Chris talks about powering through from your Core, you can just see Si think (hmm core... yeah I have heard of that... not sure if I have one though!) A really good video none the less! Keep them coming. Would love to see some videos with Lasty and the new guys!
Thanks John, glad you enjoyed this one!
As a beginner cyclist thank you for all the content you put out. It caters to people of all fitness levels. Just know the production and quality you guys deliver with these videos is second to none. Thank you for all the helpful information. GCN is appreciated!
Thanks B K, that's really great to hear, keep up the good work! 🚲
3:40 dayum that's one solid core
Great video - it ties in with Si's HIIT indoor training video where he did 8 x 30 sec sessions over half an hour. I use that one all the time on the spin bike.
Awesome stuff Andrew!
4:02 Chris shamelessly showing off that core strength though! X'D He knows the viewers gonna be comparing him&Si
💪
I love sprints but l live inner city so:
1) l sprint off from traffic lights racing against the cars; its a great motivator!!
2) Ride to a local velodrome and practice sprints and try and acheive a new higher speed.
Nice way around it!
@@gcn I want to know how to change my back wheel brake. Sorry for my english. Im spanish my back brake is not stopping the back wheel. No bike shop will help me. I normally use my back wheel to avoid being throwed off my bike when Im sprinting. If I use the forward brake, the back wheel hows up and i sometimes get throwed off the bike
Once again I apologise for my English
Look up a video on UA-cam. It's pretty easy with good instructions
I have improved quite a bit this year winning sprinting battles in races, with our local group we have some set sprints on our group rides on longer rides town signs are a welcome bonus to brag about.
Nice work Jack
GCN puts out the greatest videos! Learning so much as a beginner! Love this channel...please keep up the outstanding work.
Marlon _Sr That's so great to hear!
Best training vid for a while.
bitchoflivingblah Thanks, glad you enjoyed this one!
Yeah
How do you talk about sprinting without mentioning KOMs ?!
Why couldn't you have released this before I did my multiple max sprint session today?😂😂 Lol, good video!
You'll just have to do another one!
My tip for sprinting is that you want to hit the finish line at Max speed. You don't want to go all out in the first 5 sec. and lose momentum before you even hit the target.
Liam Sangaku yea right. Go do a crit and let me know how this strategy works out for you 🤣🤣
i dont see how there would be any difference, are you suggesting you need be be slowing down in a crit finish? lol
If your speed is the highest of the group/peloton, then yeah. Otherwise the timing of when you start to sprint might be more important.
A sprint is going as hard as you possibly can. No pacing just all out. This strategy won't work
0:23 Simons hip looks weird
Chris using Ollie's trademark thumbs up at the end there 👍
Single speed commuter is nice for training if terrain is suitable. 48-17 and I have to sprint before every hill so that I dont lose time :) Its quite nice as you can still go slowish too on warmer days.
Good effort!
Thanks for the tips. Haven't been confident and used to off saddle sprint but hope to do more. Need more training on swinging the bike left right while sprinting.
You're welcome. It takes practice, keep going 👍
Yessss!!!!!!!!!!!!!! I want to be a sprinter . This is what ive been waiting for
Awesome, have fun sprint training
One of the track coaches I knew, would say to Chris to keep his cringed from pain face to himself. That's especially true when a lot ppl watching you as usually the case on the track, on which some guys were replying what if I have a natural cringed face. I guess it's equally important on the track as to ride fast.
It’s such a beautiful sport thanks for sharing
"Quiet stretch of road,? No place that Orbea goes could be considered "quiet."
Joel Settle savage
As the World Record holder in the 5km, 10km MTB sprint you know that I can tell you if you want to go faster then go faster, the thing you've got to learn when building ability is think back to when you had as a Child a rubberband driven propeller aeroplane if the rubberband doubles you get longer flight but slower you need to decide when to wind out, in the Tour de France the key is you're doing your training rain, hail, shine you're developing metabolic AND mental ability drafting is important but breakaway riders rarely co-operate you need to ride your own race including staying out front.
Has Si gotten a new pair of glasses? 😲 I thought he was very fond of his "Bono" glasses
He sure has, they are Roka 👍
His Granny asked for them back
Thank you so much I can now sprint faster❤❤❤❤❤❤❤❤❤
Suddenly feeling very old watching you both sprint off like that 😀
💪
Those are some sexy-ass sprints
The way sy says anaerobic deficit makes me believe he experiences that on a regular basis
Here's my sprint question: How the hell can Caleb McEwen keep enough grip on the rear wheel with his forward-leaning position...every time I move slightly forward and downwards "into" the bars I get wheelslip which obviously isn't great in a sprint ;)
Lars Rehm because he is caleb
Smoother cadence, not snapping on the cranks so they bite and cause the rear wheel to lift.
He was the only sprinter (apart from the boxer) who got left at home. What does that tell you???
^It tells me that his team would like to focus on the GC instead.
TTate good decision that looks so far👀
Very interesting and useful video, thanks Chris and Si!
Phaidrus Glad you enjoyed it. Are you a sprinter?
A great video guys, I love it :)
Thanks John, glad you enjoyed it
very interesting, when I do these kinds of efforts I always feel my rear wheel comes off the floor. wanted to know if you have any tips and or what am I doing wrong? keep up the great work GCN team!
Jorge Gaitan likely when you come up put of the saddle you are exploding too far forward over the bars. A lot of people think of the jump phase like a track (running) sprinter coming out of the blocks but really you have to maintain a medium between all the way forward/back during this powerful phase. Then as you get over the gear and cadence goes through the roof (run phase) you will naturally come forward to maintain your balance. Hope that helps!
Cedrick Gousse thank you very much for your feedback! I will give it the go next time having this in mind!
Really enjoyed watching you two bounce off each other (not literally, a la Sagan-Cavendish, of course).
beeble2003 Thanks, glad you enjoyed this one
What is a speed that i can expect to reach when you start. When i go real deep i can reach 60 kph in a 200 meter sprint from 25-30 kph. I started in march this year and am rather bulky and make Chris look small.
It really help when I sprint it feels awkward not knowing if you're doing it right or wrong
Last year when i was 15 i have sprinted 48KPH but now since i haven't been biking i can only go on 40KPH (Both on flats).
im hitting 39(62kmh) on good days😭
Watching this video during winter really makes me yearn for the summer... T_T
It makes me smile everytime i compete at sprinting
I love it
Chris OP = Chris OverPowered
do sprinters need to go also to gym for full body training? or only cycling is ok ?
Do core strength workouts and quick 1 set workouts for the rest of your muscle groups. Make sure you lift to failure so that you can make gains. Don't spend too much time in the gym or you will get too bulky.
I can climb, but never in my life have I not come last in a sprint. I always enjoy the glory on the climbs in our group, so they always humiliate me on the sprints. (We may be a little over competitive)
Is sprinting different to climbing in terms of muscle fibre type etc? When I was a runner I used to do hill training for sprint training, so I'm wondering how much they have in common on a bike. Just getting into biking in my late fifties and loving it, thanks for the inspiration.
playandteach Sprinting recruits more fast twitch fibres in the muscles, probably very similar to your running! That's great to hear, good effort!
Well thanks for teaching me :)
Lol could have used this video before my Zwift, Tour de Oz, session tonight...
Have a lot of wind resistance to overcome on Zwift I take it?
Next time!
What about gear ratio? Front chainring in what number? Its like a bicycle? Gear 1 start and 6 to top speed??
Amazing video!
AyoAuxiz Thanks, glad you enjoyed it
my best sprint as 11 years old 18kmh up hill!
Gosh i was going to buy a GCN kit, but when i saw how badly Si got beaten i changed my mind. LOL
This video is the biz.. nice one Chris & Si.. really useful info thanks.
Thanks Rich, glad you enjoyed this one
Can your best sprinter beat a good climber from tour de france on sprints?
I need to get better at this, as a pure breed climber!
Hi GCN, could you do a video about flex and stiffness in a bicycle frame comparing steel vs aluminum vs carbon fiber.
edit: nvm, found videos on the GCN Tech channel.
Thanks GCN.
Hi a, comparing all three could be one for the future but for now, check out our video on aluminium v carbon gcn.eu/2hY0eto
It helpful. Thank You, Can you recommend what road bike is best in the road? 😎😎
I need help when I sprint I find the back wheel lifting off the floor is there anything I can do to prevent this
Wow
Still slow 33kmph on flats i still need more practice to join the race on May
02:16 how to learn like that?he's look easy doing that
SI !!!!🤘🏼🤘🏼🤘🏼🤘🏼 🚴♂️
Hagan este video en español o por lo menos pongan subtítulos
I wish my bike computer had a countdown before a sprint and then let me know when 15 seconds was over. I can't count and sprint at the same time.
How would you convert this into a trainer session as you are unable to sway the bike back and forth.
Devin Werner I do seated high cadence sprints instead of standing. It forces you to focus on keeping your core tight, so you can hit 110+ rpm.
Thanks. I will totally try that out. Happy riding
Nice idea Ramon
imo the best way to learn to Sprint is to go for regular rides without a seat or seat post. i imagine it will dramatically increase power and balance without thinking about training intervals
But if you forget...OUCH!
Does having a Tribble hanging onto the jersey help or hinder the sprint training?
Si, how satisfied are you with domane slr? Do you have e1 oclv 700 or e2 oclv 600? Is it fast as well? Maybe you can make a review
What watts can an 11 speed chain take? im always scared to snap a chain.
I'll stick 1.1-1.2 through mine regular without any problems
Anthony Lovell 1100watts -1200 watts? Im going from 1500-1700 and already snapped a few chains. (See profile pic)
Hi GCN.I have questions to ask you.How to Sprint faster in mtb?
Grate video. but I must ask why not use the highest gear ?
Mc Jcg maybe to accelerate faster? They didn't appear to change gear *while* sprinting, so they will have to start out in a lower gear than they need later
As someone who is skinny and spins, for me it would be a matter of torque vs. horsepower. I am more powerful at high rpms then low, so the faster I can spin up the better. Maybe someone with track sprinter legs the size of my entire torso would be ok with low rpm sprints, but not me.
I did it
i was wondering why my front wheel always lifts up during sprinting.
I used to rde bmx for 15 year - we sprint by pulling up on the same side as you peddal down.
never do that on a roadbike xD wheele all day. push into you handlebar while peddaling with the opposite foot.
That was not logical to me - i think pulling up is the better technique if your bike is in the right shape for it. i can develope more differential strength between legs and arms while pulling.
Any science to back up one or the other?
For sprinting I grind through the harder gear ratios.. It may be bad for the knees so is it better to spin more when sprinting instead of grinding? If I cant find the right ratio Im afraid that Ill spin out and shifting while sprinting sounds stressful on the drivetrain under force
Dont shift while sprinting it can snap the chain
Review after 2 years
😊
Si you didn't even try to sprint!!
Max sprint was 59kph on flat
Hi gcn, and fellow gcn mates. I'm new to cycling and just bought a new bike to commute to work with. I've been watching your videos for a while and wanted to practice sprints. As I was, it seemed like my chain was changing gears and making weird noises. It was also very difficult to pedal. It wasn't pedaling smoothly. Any thoughts and suggestions to fix this?(I know absolutely nothing to cycling and how gears/chains work, I'm a scrub) please help me!
It sounds like your drivetrain isn't indexed properly.
Which tyre width is better for a crit? 25mm or 28mm?
#askgcanything #torqueback hi gnc, really like ur channel. Keep up the good work!
In some of your videos you talked about how to stay with faster riders. And my question is: When you are the fastest, how do you behave when everybody is slower then you and kinda holding you back?
Hi fixie, thanks! Good question. You could try putting in some efforts or meeting your friends at the top of a hill after you have put in an effort. Always a good idea to explain this before the ride though 👍
Sir when i am sprinting my legs gets pain in thies and when i mentain average speed on road bike my legs are shaking but why plzz get me reply
I have questions how can I change the trios of cycle if I want to be fast please and if I will go for 50 k race how can I keep my speed average thanks 🙏
Jeepers creepers chased me the other day man, it was a close one.
What happened to Si's Bono glasses?
He's moved on, the new ones are Roka 😎
What's a good gear ratio for a track bike
1:18 Sagan and Cavendish? lmao
Mine was 38 on 15t on my mtb false flat tho
My best sprint is 53mph climbing
How do i avoid snapping chains and falling during a max effort
Where can I get a pair of those buffed up cycling shorts?
Check it out! gcn.eu/Cv
Woah heyyyyyy Chris 😎
💪
Modrić!!!!!!!!!
my best sprint on my mtb is 64kph 😁
I'll do midousoji gross sprint
Anyone ever got unclipped with spd pedals while sprinting? Kinda afraid of that
Do I really have to have the clip in cycling shoes for riding or sprinting
You need good foot retention for serious cycling, cleats and clipless pedals are the standard at this point. But old school toe clips and cages can still get the job done and allow you to wear regular shoes.
I don't ride on my FTP but on my hartrate.
How can i use this training session?
Mark
Hi Mark, you can go by perceived effort which gets easier the more you do it.
My butt is hitting the tip of the saddle when i sprint, is that normal?
My chain link broke the last time i sprinted up hill. 11 speed chains are expensive too😭
Too much power!
Can a skinny climber break 60 kph? I have 62kg of bodyweight and I increased my peak speed from 40 to 48 in a week, but I've achieved it mostly because of changes in posture. Should I build some muscle or just keep on pushing pedals?
Sillem skinny is aero, but you need a great watt per kilo ratio, like Dumoulin. He’s not a sprinter, but he can get up to 60 kph.
i am 90 kilos and i can sprint but you are lucky when the hills around you gona fade away on uphill
Caleb Ewan is 61kg and 1.65m, shorter and lighter than most climbers. You need to train your sprint system (ATP-PCr, Phosphate). www.protrainingprograms.com/blog/training-your-energy-systems-the-sprint-system-atp-pcr-phosphate
Whats the proper gear?
My highest sprint was 46kmh at my mtb