Try a higher initial roll-in wattage, then the jump to peak watts is reduced and less fatiguing on the legs, plus less gear changes. Works for me. Great efforts!
This approach also saves my lungs at the start of any hill climb. A sudden surge in effort shocks my lungs and legs like a brick. But if i already raise my breathing and heart rate it's much easier on the effort!
@@smeetsnoud1For a climb it makes perfect sens to do this. Essentially you are just makeing sure the gap between hr increase and current power output isnt closed by lactate. But for a sprint where almost all the power is generated by lactate, starting above lactate treshhold doesnt make sens.
Big watts mate!! Don't worry too much about the cadence of your sprint, focus on getting as big a kick as you can to start with. That's what helps my sprints the most. Treat the initial kick into the sprint like you're at the bottom of a 1 rep max squat as you push everything within you to get the weight back up. Notice how powerlifters grunt as they go into a lift, I do the exact same going into a sprint, a big forced push of air through the teeth really helps me get a massive jump at the start of the sprint!!
For a long time I also didn't ride out of the saddle. Not so much out of fear as simply not understanding how. I finally learned it and it's also a big help on climbs.
I’m sure you will get the 1,400W Benji. I like you videos and I really appreciate your bike racing knowledge on Lanterne Rouge. I enjoy watching your humbleness as you continue to improve your fitness and cycling. I am coming from Canada to participate in the Tour of Flanders 80K event in April 2025. Would love to have a local lead me around the circuit (that would be you). I can handle going further, but having never ridden cobbles and having this also be a travelling vacation with my wife I thought 80K would be a fun distance. I am not a sprinter, so you go me there. Thanks for putting up the videos and it would be fun to see you at the Ronde. Get average Rob and Arno out there as well. 😂
Great video! You're impressively strong for a "beginner". I'm a zwift cat A and I can't even hit 800w lol. Idk if your trainer supports it but in zwift settings you can change watt display to instant rather than 3second average, it's quite spiky but helps me gauge my effort when going all out.
Great sprinting Benji. I was wondering why you always sprinted seated, now I know. That sprint segment you were doing on the London route is slightly downhill if I remember correctly. If you had u-turned and sprinted it from the other way so it was slightly uphill, you may have hit 1400. Will be interesting to see how you get on doing it outside 👊💪💪💪
Try starting your sprint in gear 18 or 19. I start my sprints in 22 or 23, around 70rpm, and i pull up really hard, like doing deadlifts. By starting with the pull, I'm saving my glutes and quads till the middle of my sprint, and then i can go longer.
Try checking out the gear ratio options that you have access to now you have the zwift ride. I used to use sequential gearing with my zwift play controllers and hadn’t been able to get past 1k watts for a long time. First sprint on the ride using the sprint ratio (53/34 I think) and shaimano style shifting options and I cracked 1100 watts without issue.
Maybe try to use the lift along with the push ? Do you feel like you are digging post holes ? Anyway huge numbers the incremental improvements are in the right direction!
Good maximum watts. Have you tried sprinting in gear 17 and starting the effort from around 300w? You seem like your struggling towards the end as your spinning out. I usually start sprinting from about 75rpm and I get to peak rpm after around 15 seconds.
Yep for me almost by 100 my max on zwift is 1,220 and 1,310 outside. I bet he could get close to 1,500 once hes learns how to sprint properly with controlling the bike.
Good watts. I suggest you learn how to sprint outside by practicing sprinting on short climbs (like a 100, 200 m long) where speeds are much lower. That way you will avoid the risk of high speed crach and you will learn to handle your bike out of the saddle without worries.
Go with higher watts in the build up not from Standing still and try to do the whole sprint zone. Go for time instead of Max power. No one asks for your max power when someone is faster with less watts ;)
I did this once, last year at slovenian national champs they had a trainer na everyone could try for some gifts. I did just above 1000w peak but i dont remember if a stood up or stayed seated.
Use your arms at max, pull these handlebarzzzz !! I did 1321w for 73 kilos today thanks do that technique, and PULL the legs dont push, try to reach the sky
You will usually win the race against the heavier sprinter that pulls watts...You will be averaging over 20mph solo and the heavy big sprinter will be struggling to get over 18mph so you will cross the finish line WAY before him so his sprint is useless...Only the 1% of good sprinters are on the light site, which are usually pro cyclists...I rather be 3.8 w/kg with 800 watts than 2.5 w/kg at 1300 watts anyday!!
You are not a sprinter lol. You are just an enthusiast like me. I can hit 1600 seated. Over 1800 out of the saddle. I am not even a cyclist. I may ride twice a week indoors if that. To up your sprint try squats and weighted lunges, and abb work.
Yes, but let’s say your peak absolute power figures are close to sprinters for much lower durations & without fatigue. You’re probably not a climber or even all-rounder in terms of ftp/kg, however pure peak power doesn’t only count for being a sprinter, sorry :(
@@99cya Don't try to double down, your comment was just plain wrong sprinters don't give a crap about FTP or W/kg it is all about 5/10/15 second maximum wattage.
Get your energy gels, bars & drinks at 4Endurance: bit.ly/nduranz-sprint2
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Big Boi Wattz. Patrick is shaking in his kangaroo pouch
loooool the bottle part and the extra cough... man that was funny. Good one
Try a higher initial roll-in wattage, then the jump to peak watts is reduced and less fatiguing on the legs, plus less gear changes. Works for me. Great efforts!
This approach also saves my lungs at the start of any hill climb. A sudden surge in effort shocks my lungs and legs like a brick. But if i already raise my breathing and heart rate it's much easier on the effort!
@@smeetsnoud1For a climb it makes perfect sens to do this. Essentially you are just makeing sure the gap between hr increase and current power output isnt closed by lactate. But for a sprint where almost all the power is generated by lactate, starting above lactate treshhold doesnt make sens.
Oooohyesyesyes. My beast daddybenji he is back on the bike. Sprint away my lonesone cheetah.
You are a rockstar man! Keep keep the great work!
Keep pushing your own limits! Great video and great mindset!
Big watts mate!! Don't worry too much about the cadence of your sprint, focus on getting as big a kick as you can to start with. That's what helps my sprints the most. Treat the initial kick into the sprint like you're at the bottom of a 1 rep max squat as you push everything within you to get the weight back up. Notice how powerlifters grunt as they go into a lift, I do the exact same going into a sprint, a big forced push of air through the teeth really helps me get a massive jump at the start of the sprint!!
For a long time I also didn't ride out of the saddle. Not so much out of fear as simply not understanding how. I finally learned it and it's also a big help on climbs.
I’m sure you will get the 1,400W Benji. I like you videos and I really appreciate your bike racing knowledge on Lanterne Rouge. I enjoy watching your humbleness as you continue to improve your fitness and cycling. I am coming from Canada to participate in the Tour of Flanders 80K event in April 2025. Would love to have a local lead me around the circuit (that would be you). I can handle going further, but having never ridden cobbles and having this also be a travelling vacation with my wife I thought 80K would be a fun distance. I am not a sprinter, so you go me there. Thanks for putting up the videos and it would be fun to see you at the Ronde. Get average Rob and Arno out there as well. 😂
Great video! You're impressively strong for a "beginner". I'm a zwift cat A and I can't even hit 800w lol. Idk if your trainer supports it but in zwift settings you can change watt display to instant rather than 3second average, it's quite spiky but helps me gauge my effort when going all out.
Great sprinting Benji. I was wondering why you always sprinted seated, now I know. That sprint segment you were doing on the London route is slightly downhill if I remember correctly. If you had u-turned and sprinted it from the other way so it was slightly uphill, you may have hit 1400. Will be interesting to see how you get on doing it outside 👊💪💪💪
Nice, Bro!
Try starting your sprint in gear 18 or 19. I start my sprints in 22 or 23, around 70rpm, and i pull up really hard, like doing deadlifts. By starting with the pull, I'm saving my glutes and quads till the middle of my sprint, and then i can go longer.
I've been sprinting at low RPM of 60/70 ......i think i've going to try for high rpm now. Well done that's a lot of power 💪💪
Try checking out the gear ratio options that you have access to now you have the zwift ride. I used to use sequential gearing with my zwift play controllers and hadn’t been able to get past 1k watts for a long time. First sprint on the ride using the sprint ratio (53/34 I think) and shaimano style shifting options and I cracked 1100 watts without issue.
Maybe try to use the lift along with the push ? Do you feel like you are digging post holes ? Anyway huge numbers the incremental improvements are in the right direction!
Good maximum watts. Have you tried sprinting in gear 17 and starting the effort from around 300w?
You seem like your struggling towards the end as your spinning out. I usually start sprinting from about 75rpm and I get to peak rpm after around 15 seconds.
Watts should in theory be higher outside as there you can shift the bike side-to-side more to counter your weight.
Also outdoors your power is generally higher because you get more oxygen from the fresh air blowing in your face
@@gregor9921that doesn’t matter for a sprint
I can't wait to try next week. :)
Yep for me almost by 100 my max on zwift is 1,220 and 1,310 outside. I bet he could get close to 1,500 once hes learns how to sprint properly with controlling the bike.
If you want to sprint outdoor choose a short steep incline so you can really stamp on the pedals
Does you have a rocker plate? Your bikes movement looks nice! :)
I don’t, it’s a Zwift Ride. I’ll show it in an upcoming video.
Good watts. I suggest you learn how to sprint outside by practicing sprinting on short climbs (like a 100, 200 m long) where speeds are much lower. That way you will avoid the risk of high speed crach and you will learn to handle your bike out of the saddle without worries.
If you want the sprint segment kom you should go before the line.
Zwift has some Sprint training workouts. Do them a few times and then come back for more sprints!
10:46 "Dubai"?🤔🤨 Lactic Acid gone challenged!
You need a proper lead out!!!
Klasse Benji!!!
Go with higher watts in the build up not from Standing still and try to do the whole sprint zone. Go for time instead of Max power. No one asks for your max power when someone is faster with less watts ;)
Crikey Benji. 😮 Awesome sprinting mate... 🙌
I retract my offer to race you, you'd smash me in the sprint. 😅
You’d drop me before the sprint. 😅
I did this once, last year at slovenian national champs they had a trainer na everyone could try for some gifts. I did just above 1000w peak but i dont remember if a stood up or stayed seated.
🚀🚀🚀
Waiting for new career mode video
You can always start be sprinting up an incline, so you don't get that fast ;)
Well done! I hit 1100 Watts the other day :D
Use your arms at max, pull these handlebarzzzz !! I did 1321w for 73 kilos today thanks do that technique, and PULL the legs dont push, try to reach the sky
sterke beer verdomme
same... also a sprinter
The fact you already did it without knowing it might be due to the settings on zwift. Maybe you use the 3 sec avg power instead of instant power.
Yes. :)
🙌👍
My Royal Beastiness trample me with 1.4k watts Oh yess
Meanwhile my FTP is 3.8 W/kg with my highest average wattage 890W. I'm tiny :'D
You will usually win the race against the heavier sprinter that pulls watts...You will be averaging over 20mph solo and the heavy big sprinter will be struggling to get over 18mph so you will cross the finish line WAY before him so his sprint is useless...Only the 1% of good sprinters are on the light site, which are usually pro cyclists...I rather be 3.8 w/kg with 800 watts than 2.5 w/kg at 1300 watts anyday!!
@@jeffcreed365 i have 2.5-2.6w/kg and i can do 1400w max power, im 14 yo and weigh 60kg
You are not a sprinter lol. You are just an enthusiast like me. I can hit 1600 seated. Over 1800 out of the saddle. I am not even a cyclist. I may ride twice a week indoors if that. To up your sprint try squats and weighted lunges, and abb work.
Yes, but let’s say your peak absolute power figures are close to sprinters for much lower durations & without fatigue. You’re probably not a climber or even all-rounder in terms of ftp/kg, however pure peak power doesn’t only count for being a sprinter, sorry :(
its not about watts, its about w/kg 🙂 deliberately never showing that?
Flat sprints are not about w/kg. Absolute watts are mostly what counts for that.
Don't be silly. A woman or kid would win everything if w/kg were what mattered
@@BenjiNaesenTV if there is enough watt to bring you to the sprint yeah 🙂
What a dick
@@99cya Don't try to double down, your comment was just plain wrong sprinters don't give a crap about FTP or W/kg it is all about 5/10/15 second maximum wattage.
Zwift has some Sprint training workouts. Do them a few times and then come back for more sprints!