The secrets of a
good sprint
Last
updated Tue 22-Oct-2019
--- suggestions, recommendations,
requests, comments, … or just that you found it useful -> sigma.fusion at pm.me
Special shout out and thanks to Ludovic Pollet https://www.zwiftpower.com/profile.php?z=187160
for reminding me I had to work on this. 😊
Please note that while I’m only came to cycling
(and on Zwift) by accident and very late in the game, I was very proficient at
another sport where you need maximum neuromuscular speed and explosive power,
so getting there is/was the same for me.
Ah!
the sprinter, the guy/girl hiding in the bunch all day just to jump out in the
last few 100 meters to steal the show, get all the glory and win the
race…while others are doing all the hard work.
Yes, that does exist and has its purpose – to win, and it’s often
not part of people’s training and/or abilities. However, I would advocate
that you try to be an all-rounder too with a good combination of FTP, VO2Max,
MPA (Max Power Available), 5 secs power and endurance abilities. First and
foremost as a fitness goal, but also to allow you to stick with the rouleurs on the flats, the climbers trying to drop you on
the climbs, and the sprinters snuffing you on the line…there’s many
ways to skin a cat and to win a race! Achieving this is very hard (thus fun)
and there are trade-offs, as these are linked to different abilities, but you
can work on that through polar/specific training.
Topics
Yes, lots of
things but sometimes marginal gains will make the difference.
- Equipment setup
- Technique
- Mindset
- Sprinters, power and muscle types
- Race “smarts” and ramp-up
- Training, power output and discipline
1. Equipment setup
Captain
obvious here, but you will be putting a lot of power (thus stress) on your
hardware and your KNEES. This can go very ugly if you don’t get this
right. Indoors, you can’t realistic sprint on wheel-on trainers (they are
all shit anyway), get a proper magnetic-based one. I have a few Neo (main one
is a 2 now) and they are all been flawless, except one where the innards at the
freehub level exploded and the frame cracked (albeit after 2 years of hard
duty).
Knees issues
Your body is
part of a mechanical system with the bike, while there are oodles of YouTube
videos on the subject, you need to invest some time in 1) finding the
“right” bike size 2) saddle position and 3) cleat positions for
left and right…they are not the same! I tend to go a tad smaller frame
size (for a more compact position) combined with a longer stem. You don’t
want your feat arching inward or outward and/or have your knees
“bowing”. It’s bad for proper mechanical flow and you are in
for a world of pain physically if your position is bad. Parallel and smooth
is the way to go. I would suggest you video record yourself on the bike
from the side, front and back to see how appropriate and smooth your body
position is.
Cleat
issues
You
don’t want to “uncleat” in the middle of a sprint, so ratchet
up that spring tension and learn how to uncleat properly. Indoor that’s
less of a problem anyway.
Chain, cassette and ring issues
Explosive
application of power will chew up these consumables, make sure you check your
setup *frequently* as the cassette and chain will loosen up, leading to
unwanted (at the worst possible moment of course) gear jumping or chain
derailing. Front rings will get trashed by sprinting; the metal gets chipped
away on the teeth. Look for “shark” teeth, if you have them, time
for a replacement. When this happen the likely of derailing increases
significantly.
As a general rule, I replace my chain and big ring every 2000 km. Look for
promotions and buy in bulk, prepare to destroy equipment and have spares
available!!!
Handlebars
I know it
sounds dumb but having a handlebar issue (remember, your entire body will put a
lot of stress on the bike) because of lose bolts on the stem is a bummer.
I’m a fan now of integrated posts, once you have found your right setup,
because less shit can go wrong.
2. Technique
It’s
just pedaling right? Well yes and then some. Stay in control, relax,
don’t freak out. Focus on your ramp up, cadence, having a smooth
left/right weight transfer shift and mobilizing ALL your muscles to
transfer power to the pedals. Hands on the drops, get low, head in the
handlebar, out of the saddle…and during the last 5 secs DO NOT LOOK AT
THE FINISH LINE OR OTHERS = distraction. Focus on going mental and reaching
your 5 secs maximum in your last 150/100m if possible, but unlikely (especially
at the end of a race), it will equal your MPA.
Coordination + power + efficiency = speed
Cadence
vs big gearing
Lots of
contradictory things have been said and written on the subject, but watts are
watts. While I have yet to see somebody running out of gears with a 53-11, it doesn’t
necessary mean that it’s the best gearing to sprint or the most optimal
one for you. Some have better cadence abilities, others at pushing bigger
gearing. I have tried sprinting at super high cadence with a smaller gear, but
I’m better at using bigger gearing, and if I do a proper ramp-up for the
last 200m I’m most likely on 53-11.
Unless you are exceptionally strong, rested and gifted; jumping from say a
53-16 to 53-11 in the last 200m requires way too much power vs. actual return
and is a good way to lose.
High cadence + small gear = power
Low
cadence + big gear = same power
High
cadence + big gear = winning power 😊
Warm-up
and stretching
Stretching
doesn’t contribute to anything power-wise, it’s another one of
those Harry Potter things, this isn’t a yoga class. Warm-up should be
used only to…warm-up – i.e. get your blood flowing, make sure that
everything is OK regarding muscles, articulations, your shoes and cleats; 10 to
15 mins tops and don’t waste any of your watts and matches doing it.
Shifting
during a sprint
Best way to
lose your chain or your concentration. Make sure you have the right gear for
the terrain. Pace yourself going into it and stick with it. Er
on the side of caution by overgearing instead of just
spinning out.
3. Mindset
Even
if you are not racing, think of your training as an actual race effort. The
more you do this, the easier it will be in an actual race; besides, racing is
fun! meaning positive association. Focus on improving your times, every time
you are faster on a segment than your previous effort, it’s a great win,
regardless of how other are doing. Focus on the technical aspects and remember,
you’re out there to go as fast as possible.
4. Sprinters, power and muscle types
I think it’s important to make the distinction between the various
sprinter profiles and see if you want, can or should specialize.
Interesting reads:
https://www.uci.org/news/2019/track-sprinting-a-question-of-watts
The
Power Sprinter (typically > 80 kg, > 2000W and/or > 25W/kg)
Bulky monsters, the ones with the tree trunk thighs, very specialized and
useful only for the track/velodrome IMO. They look good and powerful (you like
that right?), but besides a track race, it’s a bad idea; too much weight
to carry around and average for anything else.
The Road
Sprinter (typically < 80 kg, < 2000W and/or < 25W/kg)
Should
be your objective. Please note that doing (or even being able to do) this at
the end of a slow 2h ride is not the same as being able to hammer this after a
long race sitting at almost FTP. The former is somewhat “easy”
and the latter extremely difficult.
Example https://www.cyclingweekly.com/news/racing/andre-greipel-put-ridiculous-amount-power-tour-flanders-220144
Andre Greipel (84 kg = power sprinter = piss poor in climbs) 2s MPA was 1613W
or 19w/kg at the end of a 6h race spent at +90% of his FTP, but he
(logically, unless on the flats or a track) finished only in 28th
place.
Type
II “fast twitch” muscle fibers
To be a
road sprinter you don’t need/want to bulk up like a body
builder and spend your days lifting and pushing weights around. That being said, pushing weight and gaining strength
doesn’t equate bulking up. You want to focus on neuromuscular explosive
power and developing your type II “fast twitch” muscle fibers. Do
you want to do weightlifting? Yes, you can, but it’s not very specific to
cycling. I simply replace some endurance training with actual 2 or 3 power
sessions pushing high watts instead of weights (more power, less reps). To a
large extent, this is antagonistic to type I “slow twitch” fibers,
which are better suited for low power endurance. It is extremely difficult
impossible to be both very good at power and endurance at the same time, but
with a lot of hard work, you can become very good at both. You will likely have
a natural preference.
Skeletal
muscle enzymes and fiber composition in male and female track athletes - DL
Costill, J Daniels, W Evans, W Fink… - Journal
of applied …, 1976 - physiology.org
Effect
of training on enzyme activity and fiber composition of human skeletal muscle
- PD Gollnick, RB Armstrong, B Saltin…
- Journal of applied …, 1973 - physiology.org
If you are getting older, you might want to read Effects
of aging on Type II muscle fibers: a systematic review of the literature -
F Brunner, A Schmid… - Journal of aging …, 2007 - journals.humankinetics.com
5. Race “smarts” and
ramp-up
Not
managing this is where good sprinters go to die. While they somewhat share the
same dynamics, I will make the distinction between clocking a good time for a
segment to land a green jersey vs. winning a race, as the later involve things
such as terrain, opponents at play, team dynamics, your real-time fitness level
at the end of the event and so forth.
Overall I will split your effort in 1) the last two km 2) the last 400m 3) the
last 200m 4) the last 150/100m
Landing
a good solo time in a Zwift sprint segment
- Hide in the bunch well below threshold and rested
- Before getting to the last two km of the entry
gate, drop at the back without losing too much speed, and see how
the bunch is setup to leverage a possible draft effect for the ramp-up
and/or segment
- At 1 km start ramping up gradually
- At 400m mark of the entry gate you should
be at least at 40% MPA, so for me around 650W (out of 1600/1700W)
- At the 150/100m mark of the entry gate
it’s full gas already, as you need to enter the gate at your maximum
speed. If you have not, you will not be competitive
- There’s no last 50m as you are alone against the
clock
- The Tempus Fugit sprint is a special case, at it is
very long. For that one I do the segment at around 1100W constant starting
50m from the entry gate, which is more or less my ability for a 30 secs
effort. A good time on that one is between 27 and 30 secs
- Here again, the Xert fitness
signature power curve (in secs in the graph) is a great way to plan your
effort
Winning a race
Here many things
are at play. Are you racing solo or as a team? As a team, do you have a good
fixer and lead out? Do they know what they are doing? What’s the terrain?
Current fitness and abilities? Those of your opponents? Are you in a bunch or
against a single opponent?
- If you are in a bunch and solo, you will likely do like
everybody else, hide, wait, slipstream and outmuscle in the last 200 or so
meters. Here natural abilities and fitness are supreme. If you are racing
against a superior opponent, you’re already SOL
- If you are a total boss, and depending on terrain
and/or freshness level, you can always try to just outmuscle everybody in
the last km. Especially good in hilling punchy terrain, as the draft is
less at play, and if you have a helmet PU
- If you have teammates, before getting to the last km of
the finish line, you need a “fixer” who will make sure
that the team is well placed and starts ramping up gradually from 40% MPA
and/or with the flow of the other teams to position the lead out
- At the 400m mark your lead out (strong 3 to 4 mns high power pursuiters
are perfect in this role) kicks in, and should be at least at 80% MPA and
ramping-up to his/her 100% before the last 200m
- At the 200m your lead out is going full gas
- At the 150/100m mark (5 secs) you leverage your lead
out’s draft and your extra MPA margin to earn your top dog sprint
role
6. Training, power output and discipline
Probably what you came here for, yet all the above can kill anything you will
gain from here. For our purpose here, I will only focus on the “road
sprinter” profile. Like for anything regarding fitness, it needs to be
targeted, focused and you will need to do reps…lots of reps. I mean 100s
if not 1000s of them, lucky you. As for everything else, I don’t do weird
shit like single-leg drills, high cadence training or other Harry Potter
training – no irrefutable data or studies (without having one 180°
opposed to it) actually supports all this bro-science BS.
I will never be even remotely competitive on a basketball court (too short) or
as a swimmer (I’m not a fish). Training, especially over the long run,
can help to some extent to get you there, but realize that not everybody
is made equal, we all have our strengths and weaknesses.
Maximum top end power (MPA) is your 5 secs capacity, while your overall
sprinting power (Z7 neuromuscular zone, or >=150% your FTP) will be anything
above those 5 secs. Most people (untrained) start to roll off dramatically
after 15 to 20 secs, so if you want to be a good sprinter, you need at least 30
to 40 secs of sustained maximum power. You want to win at the end of race in a
breakaway or very long sprint, it’s Z7 time. As an example, for me as of
September 2019, this is around 180 secs (3 mins).
If you can pull off a high MPA *and* long high-power sprints, it opens lots of
options for the win at closure…if you are not dropped beyond all hope
before getting there by rouleurs, a breakaway or
climbers depending on terrain. You can then focus on the actual strategy
specific to the race conditions and competitors.
General
training to increase your overall fitness
You want to be a good sprinter? You need to have a good an
exceptional fitness level. I have not found anything better and more
efficient than running daily fast 5k and 10k series and slip some 5 to 10 secs
running sprints in there too. This will also contribute to your VO2Max
capacity. While this is optional, I do it most of the time with a weighted vest
(don’t use ankle-based ones!). If you are lucky you have access to snow,
trying to run in the snow for a hard workout. I suggest you also invest on a
quality treadmill to manage your knees instead of running on hard surfaces like
roads. You can also use it to do HIIT style training to increase your anaerobic
capacity. Running is also very good because it requires very little equipment
or scheduling (contrary to hitting the gym), maintenance and preparation, so
can be done almost anytime and anywhere to keep with your work/life schedule,
including when you are travelling (which I do a lot). Use things in your
running environment such as stairs, crests, obstacles, … to spice things
up as you be going through a military obstacle course.
If you want to mix things up further, you can (and I do) use a rowing machine,
an elliptical or similar machines, which contributes to your entire body
resistance. Watch out for not bulking your upper body though, as a cyclist or
runner you don’t want/need that though.
Peak
power intervals to increase your MPA and TTE (Time To Exhaustion)
You will often see me slipping this kind of “block training” in a
steady slow burn group ride through sprinting an official segment or punching
full gas (you go mental on your bike) a short and steep incline – e.g. Watopia tunnel exits. These are very good to maximize peak
intensity load and neuromuscular efficiency to increase top end (5 secs) power.
These are very difficult on the body, especially at the beginning, so you
should be watchful for muscles and joints issues. If it hurts, spread them out
or give your body time to recover. There is such a thing as
overreaching, overtraining and burning yourself out. You should have a status
monitoring system like Xert to avoid “overdoing
it”, which then becomes counterproductive, which means you have to
spread these and give yourself days out between blocks.
Quantity does not equal quality, riding oodles of km at a slow pace
every week doesn’t make you a faster cyclist, same goes for sprinting.
They need to be hard and fast. You will note that this is somewhat similar to
the “Power micro-intervals” structured training below but can be
slipped into any ride. You want your muscles to “learn” how to fire
more together and faster, not so such as having more of them. This will not
only help to increase your MPA, but also will contribute to your TTE (endurance
under high power).
The best way to do them is to put your 53-11 (or biggest gear you have and can
muster in a sprint with a good cadence) and ride very slowly to the foot of the
hill (like at 20 rpm), then go full gas, spin out and get to 10, 20 or 30 secs
depending on your current fitness level from an almost dead start. If you have
not followed what I mentioned in “Equipment setup”, you will likely
derail, hurt yourself and/or damage your chainring. It’s even worse if
you do it from a dead start, especially once you have become more powerful. You
are on a somewhat delicate multi-speed bike built to target a production cost,
not a specialized (punt intended) fixie track bike one-off.
Race
winning long sprints
You want to breakaway in the last (two) km(s) to soften your opponents (if they
can actually follow in the 1st place) and prepare your move for the
kill? Short (less than 20 mins) hard as fuck intervals where you drain your MPA
to actual wattage with a sustained breakaway style effort. This really helps
building your high power for several mins capacity,
fatigue resistance at the end of the sprint, and contributes to both your FTP
and MPA; it’s all gravy! The Bologna TT is perfect for this type of
“boxed” effort, as variables like drafting, making it longer and
other riders’ tactics are removed. Especially effective in hilly terrain
and if you can drop wheel suckers and drain your opponents before finishing
them off. This is it. It’s also very good to land
“breakthrough” effort and push you to push back your limits. If
possible, practice ramping-up through your gears while increasing the cadence.
Another, perhaps even better because it is shorter, boxed effort is the Watopia Volcano climb. A typical example after a 60 mins
slow group ride done through an “after-party” KOM event. You will
find many of those, use the main event as a warm-up and hammer the KOM proper.
Zwift
Structured
Here we focus on more hardcore and specialized training that you can load
directly in Zwift…these are hard. 😊
Copy the following text into the following flat files to your Zwift system
following this article: https://zwift.com/news/11792-importing-and-sharing-custom-zwift-workouts
You should then see the trainings under the “TRAINING” section and
then “Custom Workouts”. Make sure your FTP is correctly setup in
Zwift first, as the workouts are based on % of your FTP.
(Sigma)
Sprint - power micro-intervals.zwo
<workout_file>
<author>Sigma</author>
<name>(Sigma) Sprint - power micro-intervals</name>
<description>10/5 secs target</description>
<tags><tag name="Sigma" /></tags>
<workout>
<SteadyState Duration="300.00000" Power="0.5000000"/>
<SteadyState Duration="24.00000" Power="3.0000000"/>
<SteadyState Duration="240.00000" Power="0.7000000"/>
<SteadyState Duration="13.00000" Power="3.0000000"/>
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<SteadyState Duration="300.00000" Power="0.5000000"/>
</workout>
</workout_file>
(Sigma)
Sprint - ramps leadouts.zwo
<workout_file>
<author>Sigma</author>
<name>(Sigma) Sprint - ramps leadouts</name>
<description>Leadout target</description>
<tags><tag name="Sigma" /></tags>
<workout>
<SteadyState Duration="60.00000" Power="0.5000000"/>
<SteadyState Duration="60.00000" Power="0.7500000"/>
<SteadyState Duration="60.00000" Power="0.5000000"/>
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<SteadyState Duration="60.00000" Power="0.7500000"/>
<SteadyState Duration="60.00000" Power="0.5000000"/>
<SteadyState Duration="60.00000" Power="0.7500000"/>
<Ramp Duration="60.00000" PowerLow="2.1940623"
PowerHigh="1.4440175"/>
<Ramp Duration="240.00000" PowerLow="0.8727800"
PowerHigh="0.9745562"/>
<Ramp Duration="60.00000" PowerLow="1.5800720"
PowerHigh="1.1877431"/>
<Ramp Duration="240.00000" PowerLow="0.7031092"
PowerHigh="0.9455424"/>
<Ramp Duration="180.00000" PowerLow="1.5395202"
PowerHigh="1.0264165"/>
<Ramp Duration="120.00000" PowerLow="0.8678866"
PowerHigh="0.9594444"/>
<Ramp Duration="180.00000" PowerLow="1.1305795"
PowerHigh="1.0084360"/>
<Ramp Duration="120.00000" PowerLow="0.8523717"
PowerHigh="0.9546469"/>
<Ramp Duration="30.00000" PowerLow="1.3773731"
PowerHigh="1.2240461"/>
<Ramp Duration="120.00000" PowerLow="0.8217605"
PowerHigh="0.9443443"/>
<Ramp Duration="30.00000" PowerLow="1.3852154"
PowerHigh="1.2281699"/>
<Ramp Duration="120.00000" PowerLow="0.8247647"
PowerHigh="0.9453252"/>
<Ramp Duration="30.00000" PowerLow="1.3865131"
PowerHigh="1.2288677"/>
<Ramp Duration="120.00000" PowerLow="0.8252620"
PowerHigh="0.9454883"/>
<Ramp Duration="30.00000" PowerLow="1.3867290"
PowerHigh="1.2289837"/>
<Ramp Duration="120.00000" PowerLow="0.8253447"
PowerHigh="0.9455155"/>
<Ramp Duration="120.00000" PowerLow="1.1630655"
PowerHigh="1.0253347"/>
<Ramp Duration="180.00000" PowerLow="0.8722327"
PowerHigh="0.9792471"/>
<Ramp Duration="120.00000" PowerLow="1.1462297"
PowerHigh="1.0228798"/>
<Ramp Duration="180.00000" PowerLow="0.8701480"
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<Ramp Duration="600.00000" PowerLow="0.2671146"
PowerHigh="0.6438294"/>
</workout>
</workout_file>
(Sigma)
Sprint - last 2 km.zwo
<workout_file>
<author>Sigma</author>
<name>(Sigma) Sprint - last 2 km</name>
<description>Sustained breakaway target</description>
<tags><tag name="Sigma" /></tags>
<workout>
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<SteadyState Duration="146.00000" Power="0.2500000"/>
<SteadyState Duration="300.00000" Power="0.5000000"/>
</workout>
</workout_file>
(Sigma)
Sprint – strength training.zwo
<workout_file>
<author>Sigma</author>
<name>(Sigma) Sprint – strength training</name>
<description>Strength target</description>
<tags><tag name="Sigma" /></tags>
<workout>
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