Cadence for sprinting

[Magnier]

Nah,

Wack it in a bigger gear than feels comfortable, quitely though so no one can hear you getting ready, jump out the saddle and into the gutter on the opposite side of the road and stamp on them pedals.

[Billy Boy]

Start sprinting with about ten miles to go and just keep the speed at about 40mph. Don't over complicate it.
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[bushman]

Too early for that Dave. For what its worth start the sprint on the gear you intend to finish on. If you change gear during the sprint you will loose momentum. Start near or at the front and pick a good wheel to lead you out, failing that lead it out yourself. Just get in my pocket at newburn-you will be fine.
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[Andrew Jackson]

Sprint drills on the road. 300 metres min. Jump to speed, hold then kick with 100 to go.

Some old git who knows a bit about winning road sprints recommends sprinting to the bottom of a hill (300m), then continuing to sprint up the hill - sounds like torture to me but he has won a lot of races
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[Dogma Dave]

[Davey D]

[eastway82]

Lots of people say 'I can't sprint' , but then admit they never do any sprint training, so you've got a head start already, juts by working at it.
I'd also say you need to work out what kind of sprinter you are though.
Have you got a big kick, or do you need to wind it up over distance? No point using a kick strategy if you're a diesel.
The other thing is at the end of your session, (or any session for that matter), end it with the MOTHER of all sprint efforts, aimed at a specific finishing line, the aim being to get to your max speed however that works best for you, maintain it as long as you can, then hit the line ready to chuck up over your bars and just at the point where you can't sustain the speed any more. Basically, working on your judgement of exactly how to empty your body out completely and pour it onto the pedals, and still make it to the line without dying. If you can speak or breathe normally within a couple of minutes of this, you're not doing it hard enough.

[JimmyRay]

Personally its all about what works for you.... and what works for you will be best found out by tryign different things.

I was doing some seated accelerations yesterday, alternating between changing gear through teh effort (maintaining torque), and doing the whole sprint in the same gear I was cruising on the flat at. Same bit of road, same maximum speed (well half a klick in it) between styles.

Difficult to give a direct comparision as I am shutting down as soon as stop accelerating, but I would say the high cadence stuff will help the sprint more when it comes to racing in a few weeks.

Anyway, back to teh subject, try some stuff, and see what works....but practice is what its all about.

[Davey D]

Thanks for the replies

4 weeks to my first race so going to start practising, its got an uphill finish
so got a good idea what the finish is going to like.

[Magnier]

Try this, just started doing them, Cadel's recommendation for a powerful finish.

Long 10% drag, 5 min effort up in 53x14 seated at about 75% effort and 30-40 cadence. Spin legs back down hill and repeat about 4 times.

Fun fun fun!

[Tucker]

[Magnier]

yeah knees hurt a bit, but could only push the 15 last week, managed 14 this time. measurable improvement

[Tucker]

[Chrissylaa]

10% drag..

You mean the same as Alpe d'Huez!!!

[Roy Gardiner]

[John McC]

What do I know, but my sprint training, as prescribed by a rather good sprinter and coach, is very different to Mr. Magniers. Unfortunately details cost 5 grand and I am sworn to secrecy
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[bushman]

Of course yopu have to be in a position to use your sprint in order to make training it worthwhile. Put yourself in that position first then you can start working on your sprint.
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[eastway82]

[Terry Tibbs]

Mr Evans' drill looks great for strength. Not sure it would trigger the neurological response needed to train the sort of power you need for sprinting.

[Hans Datdodishes]

You need to sprint down hills, not up
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