Hey,
Sounds like you've got a solid grasp on your endurance riding and nutrition! Riding at lower intensities can indeed help avoid the dreaded "bonk." When it comes to sprinting, though, things get a bit more intense.
To improve your sprinting skills, focus on high-intensity interval training (HIIT). Short, intense bursts of effort followed by recovery periods can help boost your power and speed. Technique-wise, remember it's all about explosive power, efficient pedaling, and good body positioning.
In professional races, you'll often see riders using lead-out trains to set up their sprints. This involves a team working together to reach high speeds in the final stages of the race, creating a slipstream for the sprinter to follow. The sprinter then launches their attack in the final few hundred meters.
Lastly, don't forget the practical approach. Practice your sprints during your rides, and consider using a power meter to track your progress. It's not just about going fast; it's about generating maximum power in the shortest time possible.
Keep riding and sprinting!
SprintSavvySteve