Editor’s note: This article was originally published in the July 2015 issue of Velo magazine. In it, Eric Young (Optum-Kelly Benefit Strategies) talks to Trevor Connor about the fundamentals of successful sprinting. Young recently won a stage at Tour of Utah.
Location, Location, Location
The final 15 seconds comes down to those genetic gifts of power. But the hard part is getting there. “What you can train a lot is how you ride the last three or four kilometers of a race and how you manage yourself: your mentality, your strategy, what wheels you’re following,” Young said.
Experiment
The problem is there’s no formula for positioning. Every finish is different. It may be uphill, or downhill, or have a corner at 150 meters to go. “It takes a willingness to try things that you’re not initially comfortable with and learn from them,” Young said. You’re not going to know if you can win a sprint by lighting it up at 300 meters to go until you try.
Then analyze
Once you’ve experimented, Young recommended immediately analyzing the race. Trace backward. “Now that I know what that feels like, where do I need to be at one kilometer to go, two kilometers to go … in order to do this at 200 meters,” he said.
Just do it
Young has lost a lot of races by waiting too long for the perfect moment. “My rule of thumb is when in doubt, lead it out,” he said. He found there’s nothing more frustrating than crossing the line with gas left in the tank. This is especially important for newer riders who don’t yet know their limits. “The only way you’re going to figure it out is by messing up and losing.”
You can still train it
We can improve what we have even if it’s just 800 to 1,000 watts. However, your sprints don’t need to be long. In studies, 30- and 15-second sprints produced identical gains. Just rest two to four minutes in between so you’re fully recovered for the next sprint.
Spinning to the win
Multiple studies have found that pedaling at 130rpm is optimal for peak power. And some sprinters touch 160rpm. It allows them to accelerate and respond to moves better, Young said. Young uses a fixed-gear bike and track riding to work on his cadence. But short of those, “it’s really simple: little ring sprints,” he said. Try it on a group ride. You’ll struggle just to hold on, but you’re still learning and your body’s adapting. Young also recommended downhill sprints to simulate sprinting at high speed.
Spinning in circles
A study of sprinters found that they didn’t fully recruit their muscle fibers even at peak power. Instead, the greater power came from using each muscle for a longer portion of the pedal stroke. So, spend time focusing on pedaling in circles to train each muscle to work longer.
Weight for it
“One thing that I do in the off-season is a fair bit of gym work,” Young said. “Sprinting is a very different demand on your body.” Hit the quads and the triceps surae in the calves, which account for most of your sprinting power. But don’t just train the legs. “Sprinters look a lot more like normal people because you have to use your whole body.”
No room for error
Identify your biggest weaknesses in the sprint and focus on them. They may not be physical. “Sometimes its cornering or a willingness to jump right up next to the wheel in front of you,” Young said.
React fast
All-out sprints of four seconds or less produce little fatigue and are very repeatable. So when positioning in those last five minutes, react fast to keep your jumps short. Take 10 seconds to close a gap and your sprint may be over.
Get aero
Remember, over 70 percent of a sprinter’s work goes into fighting drag. Top sprinters get low and are surprisingly aero.
Use teammates
“If you have a few teammates and they are willing to work for you, then that’s a great place to start,” Young said. Even if other riders come around your train, “you’ll still be in a position to jump onto that third wheel.”
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