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Davey D
Cat 2 Groupie
Joined: 15 Aug 2007
Posts: 90
Location: Newcastle
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 Posted: Tue Jan 26, 2010 9:25 pm Post subject: Cadence for sprinting |
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I was looking to improve my none existent top end sprint, is there any better than other methods or is trial and error.
Anyone point me in the right direction please.
PS I cant afford a coach, credit crunch and HMRC have got all my money. |
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John McC
Moderator
Joined: 14 Jul 2003
Posts: 24510
Location: Leafy Barnet
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| Posted: Tue Jan 26, 2010 10:03 pm Post subject: |
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David Le Grys.
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Billy Boy
T de F Winner
Joined: 11 Aug 2003
Posts: 30726
Location: Not Aylesbury
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| Posted: Tue Jan 26, 2010 10:36 pm Post subject: |
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Sprinting will make you better at sprinting.
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cjdjustride
Elite Poster
Joined: 20 Aug 2006
Posts: 207
Location: Bristol
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| Posted: Tue Jan 26, 2010 10:52 pm Post subject: |
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| Billy Boy wrote: |
| Sprinting will make you better at sprinting. |
Without doubt......
And this if you need some basic guidance:
Chris Carmichael Trainright 'Sprinting' DVD |
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Chrissylaa
E, Gold
Joined: 17 Apr 2009
Posts: 3382
Location: On a hillside desolate.
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| Posted: Tue Jan 26, 2010 11:24 pm Post subject: |
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| What you need to do is pedal really fast and get to the line first. |
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Douglas
Cat 2 Groupie
Joined: 04 Jun 2009
Posts: 78
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| Posted: Wed Jan 27, 2010 4:21 am Post subject: Re: Cadence for sprinting |
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| Davey D wrote: |
| Anyone point me in the right direction please. |
Here is some advice from a double Olympic medalist:
http://dhbc.org.au/index.php?pr=Our_History_5 |
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Magnier
E, Silver
Joined: 11 Nov 2008
Posts: 584
Location: Bristol
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| Posted: Wed Jan 27, 2010 9:13 am Post subject: |
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Short standing intervals up a slight incline and slightly over-gearing yourself. Regularly.
But im no sprinter  |
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mattr
World Champ
Joined: 16 Apr 2004
Posts: 12647
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| Posted: Wed Jan 27, 2010 9:45 am Post subject: Re: Cadence for sprinting |
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| Davey D wrote: |
| Anyone point me in the right direction please. |
I would suggest heading towards the finishing line myself. |
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Terry Tibbs
E, Gold
Joined: 06 Feb 2009
Posts: 3235
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| Posted: Wed Jan 27, 2010 10:26 am Post subject: Re: Cadence for sprinting |
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| Davey D wrote: |
I was looking to improve my none existent top end sprint, is there any better than other methods or is trial and error.
Anyone point me in the right direction please.
PS I cant afford a coach, credit crunch and HMRC have got all my money. |
Is this for the track or the road? |
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nettie biker
Div 3 Pro
Joined: 29 Jun 2006
Posts: 3742
Location: Struggling to keep all the balls in the air.............
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| Posted: Wed Jan 27, 2010 12:52 pm Post subject: |
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If you're in the same gear as your opponent make sure that your cadence is higher than his - sorted innit! 
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John McC
Moderator
Joined: 14 Jul 2003
Posts: 24510
Location: Leafy Barnet
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| Posted: Wed Jan 27, 2010 1:10 pm Post subject: |
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| Magnier wrote: |
Short standing intervals up a slight incline and slightly over-gearing yourself. Regularly.
But im no sprinter |
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John McClelland's victory in the motor paced event with Derek Marloe on the derny was a thing of beauty (Oldmanof) |
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legro
Moderator
Joined: 28 Feb 2002
Posts: 28780
Location: Colchester
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| Posted: Wed Jan 27, 2010 3:11 pm Post subject: |
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| John McC wrote: |
| Magnier wrote: |
Short standing intervals up a slight incline and slightly over-gearing yourself. Regularly.
But im no sprinter |
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he's got a point
the title is misleading though
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Voodoo
Div 2 Pro
Joined: 19 Oct 2006
Posts: 5675
Location: Park Lane, London / South Wales / Sparta
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| Posted: Wed Jan 27, 2010 3:14 pm Post subject: |
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| nettie biker wrote: |
| If you're in the same gear as your opponent make sure that your cadence is higher than his - sorted innit! |
Simples
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legro
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Joined: 28 Feb 2002
Posts: 28780
Location: Colchester
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| Posted: Wed Jan 27, 2010 4:53 pm Post subject: |
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I think he is asking how to improve his top end in a sprint rather than just the cadence issue
not enough info so not answering it, going down the pub
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Fear leads to anger....Anger leads to Stress......Stress leads to Doobies...and Doobies leads to Twinkies
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JONNO
Div 1 Pro
Joined: 24 Jul 2006
Posts: 9031
Location: Up North
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| Posted: Wed Jan 27, 2010 4:57 pm Post subject: |
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I find gritting my teeth so hard bits start splintering off helps
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Davey D
Cat 2 Groupie
Joined: 15 Aug 2007
Posts: 90
Location: Newcastle
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| Posted: Wed Jan 27, 2010 5:05 pm Post subject: |
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More info then,
I was taking about road races and sprinting from a group that is already travelling at pace.
Do you drop a gear and push or stay in the gear your in and force the cadence then drop a gear.
I agree that sprinting will make me better at sprinting, but just wanted any training ideas
Thanks for the info so far. |
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legro
Moderator
Joined: 28 Feb 2002
Posts: 28780
Location: Colchester
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| Posted: Wed Jan 27, 2010 5:09 pm Post subject: |
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you really do need top work on your top end but having said that it also depends on a few factors
position you are in when you start sprinting
gear selection
up hill or flat finish
where you turn on the gas
all require a different strategy
good top end training is interval training but also some specific long sprints over 500mts any more than that you will need to give me 5 grand
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Terry Tibbs
E, Gold
Joined: 06 Feb 2009
Posts: 3235
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| Posted: Wed Jan 27, 2010 5:19 pm Post subject: |
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| Davey D wrote: |
More info then,
I was taking about road races and sprinting from a group that is already travelling at pace.
Do you drop a gear and push or stay in the gear your in and force the cadence then drop a gear.
I agree that sprinting will make me better at sprinting, but just wanted any training ideas
Thanks for the info so far. |
I find the following method helps for that sort of sprint. Find a sharpish hill that then levels out at the bottom. The hill should be steep enough to allow you to crank up 53*14- 53*11 to the sort of cadence you'd use in a finishing sprint (ideally you'll reach a higher cadence in the drill). So approach the descent at a canter, crank up the gear as fast as you can then aim to hold it along the flat for as long as you can.
Gradually increase the gear as you get stronger over time, then you can look for another similar descent which is followed by a false flat etc. |
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Davey D
Cat 2 Groupie
Joined: 15 Aug 2007
Posts: 90
Location: Newcastle
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| Posted: Wed Jan 27, 2010 5:56 pm Post subject: |
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| Terry Tibbs wrote: |
| Davey D wrote: |
More info then,
I was taking about road races and sprinting from a group that is already travelling at pace.
Do you drop a gear and push or stay in the gear your in and force the cadence then drop a gear.
I agree that sprinting will make me better at sprinting, but just wanted any training ideas
Thanks for the info so far. |
I find the following method helps for that sort of sprint. Find a sharpish hill that then levels out at the bottom. The hill should be steep enough to allow you to crank up 53*14- 53*11 to the sort of cadence you'd use in a finishing sprint (ideally you'll reach a higher cadence in the drill). So approach the descent at a canter, crank up the gear as fast as you can then aim to hold it along the flat for as long as you can.
Gradually increase the gear as you get stronger over time, then you can look for another similar descent which is followed by a false flat etc. |
Thanks for the info,
I have started doing shorter 30 second intervals, so will try these.
Legro, the gear selection was my query, when I get the lottery numbers right the cheque will be in the post, but until then thanks for the support. |
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Chrissylaa
E, Gold
Joined: 17 Apr 2009
Posts: 3382
Location: On a hillside desolate.
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| Posted: Wed Jan 27, 2010 6:04 pm Post subject: |
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In a bunch sprint,always go with fast cadence and use someone for a leadout.
Keep your opponents windside.
If the gear is too low when you come off the wheel you will be able to shift up but if the gear is too high it will be difficult/impossible to change down.
Not as easy as it sounds. |
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