"The 33"-Road Bike Racing - Sprinting Power and Duration

I've been convinced for a while that my strength was longer drawn out sprints.

I just want to see where other people's stuff lines up.

Lets do Max, 5 sec, 10 sec, 20 sec, and 30 sec power, and 1 min. And your CAT if you care to share.

I'm just curious is all.

Mine:

Max: 1387
5 sec: 1313
10 sec: 1212
20 sec: 970
30 sec: 871
1 min: 560

CAT 4.

Edit: Add weight as well. I'm about 150ish lbs (68-70 kg).

I am certainly not a sprinter...

Max: 1081
5": 1040
10": 972
20": 824
30": 762
1': 570

Note that these are not all from the same time...

Your numbers don't mean anything unless we know your weight. Those are good if you weigh 70kg or less.

BTW, I got my best sprint max yesterday. I am no sprinter though. This was after about 35miles of riding. I think I could put out more with cooler conditions and more rest.

70kg.

Max 1368

Your numbers don't mean anything unless we know your weight. Those are good if you weigh 70kg or less.

IIRC he is similar to me, mid 140s.

IIRC he is similar to me, mid 140s.


They are VERY good numbers then. If he weighs 65.77kg which is about 145lbs that would put him in the Excellent Cat1 catagory per the Training with power book at his 5 sec.

The 1min number would put him at the low end of a Cat II per the book.

AWESOME numbers.

Max: 1148w
5": 1000
10": ?
20": 620-ish
30": ?
1': 480 or so

Don't have the data with me, this is off the top o' the head.

Oh, and there are 71 kgs of me. And fwiw I'm not really a sprinter. (Not really anything yet...)

Your numbers don't mean anything unless we know your weight.


Kinda.. weight is irrelevant in a flat crit.. its really power to aerodynamics, yes a smaller guy is probably more aero, but when talking sprint wattage the W is normally king. There is a reason the 200# ex-football players can race crits with some success.

Kinda.. weight is irrelevant in a flat crit.. its really power to aerodynamics, yes a smaller guy is probably more aero, but when talking sprint wattage the W is normally king. There is a reason the 200# ex-football players can race crits with some success.

True. There is a reason I put out less power per Kg than many of my riding friends but I can drop them at will in a climb.

It is still nice to know weights to do closer comparisons of someone's power outputs. Wkg is king on a power profile output on paper.

IIRC he is similar to me, mid 140s.

I wish...

I think I've gained weight so far over the summer.

I don't have a weighing scale so I haven't weighed myself since school ended in June...

I think the most I weigh is 155, but I don't know. My clothes and jersey's don't fit any differently now than when I was 145, i.e. belt same, jerseys still only feel tight around my neck etc.

I think a lot of the weight gain has been in my legs, as I've got noticeably more muscle there than I used to.

Then again, it's possible that I'm still 145-150 since I might not have gained anything. I have no idea...

I'll try losing some weight in the winter if needed. I'm 5'10 if it matters. I kinda want to start lifting a bit more in the winter especially with my arms so I can pull up on the bars with a little more force, and with full body to just strengthen and use it as a weight bearing activity.

Edit: I think the girls downstairs have a weighing scale. Maybe I'll ask them if I can use it in the morning tomorrow. I'm honestly a little scared to check.
:innocent:

Definitely not a sprinter... (71.5 kg atm)

Peak: 1170
5" 1059
10" 1004
20" 873
30" 788
1' 607 <-- not too shabby though.

So what're gonna do if the scale reads 5lbs. heavier, diet and lose fitness? Even a BF% bathroom scale is only accurate up to the hips or so, and the empirical evidence is in your favor.

II think the most I weigh is 155, but I don't know.

Even if you weigh 155, your numbers are still good either way from everything I have read.

I am excited to learn more about my #s. I am still VERY in the dark with this whole training with power thing....LOL.

So what're gonna do if the scale reads 5lbs. heavier, diet and lose fitness? Even a BF% bathroom scale is only accurate up to the hips or so, and the empirical evidence is in your favor.

Nah. I'll start drinking less beer.

On second though, nahhhh...

I'm stronger than ever before actually, so that's still in my favor. Losing fitness is not in the cards for now, hopefully, though I could/should eat a little healthier. I do pretty well already though. This is the heaviest I've been in 5 years.

I'm actually hoping to gain some more lean muscle over the winter by lifting. In any event, we'll see what happens when it happens.

Now, back to the numbers.

Max: 1419
5": 1293
10": 1261
20": 1157
30": no good data
1min: 632

73.5kg at the moment. My best long duration sprints are always uphill and always in a race (I can never quite fool myself into max efforts during a sprint workout).

I'm definitely not a "pure" sprinter, my strength is really FTP. I can sprint well out of a group, but usually because I've got more left than those around me. I can't put up up eye-popping power numbers, but I can consistently hit those numbers at the end of a race

those are good numbers.. cat2 probably?

Max: 1757W
5": 1491
10": 1377
20": 1131
30": 824
1m: 565 (though this is suspect; never tested here)

80kg. I consider myself a sprinter, but I am mostly training my ftp level power at the moment. That's where my weakness lies.

Max: 1479W
5": 1354
10": 1267
20": 1008
30": 901
1m: 738

160 pounds / 72.7kg

i don't have much of a "first step" when i jump, more like a "third step." maybe i'm using the wrong gear when i jump

In WKO, do you have to get these numbers off the "MMP Curve" graph, or is there another way?

I wish power meters were plentiful 10-12 years ago. I would have liked to see what I could have done at 190 lbs. I was going to spin for 20 miles tonight after yesterday's 2x20s; maybe I'll mix in a few jumps.



In WKO, do you have to get these numbers off the "MMP Curve" graph, or is there another way?
You can look at the summary for an individual ride for peak power too.

Compiled from 5" and 1' tests only:

Max: 1751W
5: 1649W
10: 1408W
20: 1186W
30: 1049W
1 min: 821W

78.5kg

Max: 1277
5s: 1231
10s: 1084
15s: 980
20s: 959
30s: 725
1 min: 543

66.5 kg

I'm all jump

this is a good exercise in learning the "type" of sprint you have - jumpy like I have or long drag race type

So here is a question for the BF world. There are many different types of sprints, what would be considered a typical decline in power for a short sprint vs a longer sprint?

My not so impressive numbers compared to you all. I am 68kgs.

Max: 1144
5 sec: 1095
10 sec: 1012
20 sec: 786
30 sec: 695
1 min: 535

I think my max sprint is like 850 watts, but I only weigh 110 pounds.

960 for twenty seconds is not all jump, especially for 66 kg.

max: 1277
5 sec: 1238
10 sec: 1119
20 sec: 923
30 sec: 830
1 min: 614

I weigh 70.3 kg

I don't think my numbers are too bad for only being cat 4. I feel like my 10-20 second sprint is my strong point.

5s: 1356
10s: 1301
20s: 1012
30s: 912
1min: 634

138 lbs, 62.6 kg.

Question:

Do you guys that bother to post up your power numbers for sprints here actually get anything out of comparing them to other guys?

Sprints are about speed, folks. Who's faster than the next guy from 200 meters to the line. Got it?

Now turn the power taps off for the sprints please. Jeezle pajeezle.

it's all about crank length schnabler1

it's all about crank length schnabler1

lol - size DOES matter.

Question:

Do you guys that bother to post up your power numbers for sprints here actually get anything out of comparing them to other guys?

Sprints are about speed, folks. Who's faster than the next guy from 200 meters to the line. Got it?

Now turn the power taps off for the sprints please. Jeezle pajeezle.

yes, because power output doesn't effect speed at all.

yes, because power output doesn't effect speed at all.

Did I say power output doesn't affect speed? Certainly not.

My numbers are nowhere near the ones being posted, but I'm taking them from the MMP curve and really have never tested for anything other than 20 minute power.

I'll have to look them up but I know my max is around 1100 and 5s is about 900.

I'm 41 years old and about 150 pounds. What is kind of interesting is all the guys here that are 150 pounds or so. When I look around at my races, I always seem to think I'm one of the smaller guys in the pack. Would you guys guess that you're "small" in comparison to your fellow racers?

Hi

I am starting to get some good idea of my sprinting now, esp after using the srm for about 2-3 months.

I am quite tall and heavy, but my best
5 sec is just over 1800w
but whatI find more interesting is that the best
1 min is at 945w.

in a fast bunch training ride a few weeks ago, the morning after track racing, I did take the sprint, it was only about 1150-1200 odd watts, but over 135 rpm and 72kmph (yes slight downhill finish and wet)

I think all I am now intersted in is working out how to sprint, high cadence with minimal drag, rather than w/kg.

^^ how much do you weigh?

Did I say power output doesn't affect speed? Certainly not.

I believe you said we shouldn't look at power for sprints, and I assumed you were implying that the numbers were not useful for determining sprint speed. I guess I fail to see why we shouldn't compare short-duration power numbers.

I believe you said we shouldn't look at power for sprints, and I assumed you were implying that the numbers were not useful for determining sprint speed. I guess I fail to see why we shouldn't compare short-duration power numbers.

No, I was asking why, if you want to compare sprint speed, are you comparing short-duration ower numbers instead.

Question:

Do you guys that bother to post up your power numbers for sprints here actually get anything out of comparing them to other guys?

Absolutely. I completely changed my finish strategy due to comparisons to other riders. I now have six wins, several podiums, and an upgrade in the last year because of it.

I'm no sprinter, climber or TT...just a pack fodder. CAT 4 160#

Max: 1148
5" 1049
10" 993
20" 836
30" 669
1' 501

Absolutely. I completely changed my finish strategy due to comparisons to other riders. I now have six wins, several podiums, and an upgrade in the last year because of it.

Interesting. My thing is that you have to factor in build (weight) as well - so - if you're to gain any insight on comparing small interval power numbers to other riders, wouldn't you always have to factor in weight, build, height, etc - whereas wouldn't you have been able to accomplish the same things just by comparing speeds?

Of course this is all just an effort to see the value in power meters.

Woodduck, this is one of the reasons I posted this thread.

My best sprint was done on a slight uphill, but I find that If I'm spinning too much, then I can't utilize my arms to pull up too much since that's much easier to do at 100-110 rpm than it is to do at 135.

I'm not sure that super high rev sprints are that efficient on the road.


Question:

Do you guys that bother to post up your power numbers for sprints here actually get anything out of comparing them to other guys?

Sprints are about speed, folks. Who's faster than the next guy from 200 meters to the line. Got it?

Now turn the power taps off for the sprints please. Jeezle pajeezle.

I thought it would be a good idea for people to be able to figure out their relative strength based on that of others.

While they are about speed, sprints are also about timing and as MDcatV noted, knowing what kind of sprint you have is quite important.

Based on what I've seen so far, and my own gumption, I believe that I'd be better off sprinting well before everyone else gets organized. I can sprint hard to the line for 30 seconds, and if I'm going against someone who burns out in 10, then I'd come clear.

I don't have the leisure of having a leadout and I've found that I'm going much faster than the people I'm beaten by close to the line. That's because I like a drag race while they jump much later, so if I don't hesitate or just go early then I have an advantage.

Interesting. My thing is that you have to factor in build (weight) as well - so - if you're to gain any insight on comparing small interval power numbers to other riders, wouldn't you always have to factor in weight, build, height, etc - whereas wouldn't you have been able to accomplish the same things just by comparing speeds?

Of course this is all just an effort to see the value in power meters.

As previously noted, weight isn't a huge factor in flat sprints, but bigger guys tend to have more drag.

There are too many variables when looking at just speed.

Power is not really variable, and if we throw in power numbers with our weights, then w/kg is easily attained as well.

I'm with WR. I'd been placing well last month, and I hit a wall this month. I think I need to gamble, change my strategy, and just commit early from now on. I bet the sprinters will either try to get on my wheel, yell at their leadouts, or hesitate for a second.

That second is all it takes.

So, like, hypothetically, if my 5s power to weight killed another guys, but, his 30s power to weight killed mine, then, to beat him, I would either need a super long leadout, or, to change my training and do a ****load of 30s sprints, eh?

I figured out my problem when I saw my power profile (W/kg, not raw power). I thought I was a sprinter, and I'm not bad, but I get a lot of 3rd places in bunch sprints... Anyway, I get a power meter, train with it for a while, then test. My profile (compares to other riders) shows that my 1' power is ridiculous for a Cat 3, and clearly my strong point.

Ok, I'll try attacking from 750m-1000m then.

Win.

Repeat.

Win.
Win.
Win.

Hmm.

Cat 2.

Last week, sat on a wheel waiting for a sprint. Watched my 750m landmark go under my wheel. "I can take him in a sprint."

2nd.

Dumbass. Write "I will attack at 750 meters" on the chalk board 500 times. Dumbass.

Woodduck, this is one of the reasons I posted this thread.

My best sprint was done on a slight uphill, but I find that If I'm spinning too much, then I can't utilize my arms to pull up too much since that's much easier to do at 100-110 rpm than it is to do at 135.

I'm not sure that super high rev sprints are that efficient on the road.

I am only doing short races, track races and crits really, I'm too big for long road races.

I agree with the real high cadence sprints on the road and to be honest after a few hours it would be near impossible anyway, just mashing a big gear with everything you have left is enough.

but really 135rpm is ok, track sprinting is a short sustained effort of around 160-170 rpm, really training form and leg speed on rollers is the go, you have to pedal faster, not pedal harder to go faster.

Oh and posting about the numbers is a bit of fun really, sharing what you have gained or learnt. I have not had a cycling computer for about 6 years on anybike, best thing I ever got was the srm, I'd take it over any frame or set of wheels. It's great not being used to a cycling computer as I still have not formed a habit of looking at it.

I just use the info on the computer at home.

WR, I love that your 1' number is a mere 200 watts lower than your 30". You were clearly born to ride the kilo. On a separate note, as a soon-to-be cat 2, the fact that your 5" number lost you a sprint scares me

Ze, I am amazed at your w/kg. Remind me never to sprint against you uphill

Kinda.. weight is irrelevant in a flat crit..

This is definitely not true. Yes, for MOST durations weight doesn't matter in a flat crit, but a good 5s W/kg for ANYONE will equate to a good jump. 5s power happens to be the only duration I've been able to semi-accurately test, back in February or March, and I made 897 W at 57 kg. Pretty respectable (I'm a 4), albeit not outstanding, and with better technique and good form, I'm certain that I'm good for more than that. I'm able to jump with the best in most of my races, if my legs are fresh, and when we finish on a false flat, I fly away from most guys. Weight really does help.

For what it's worth, I think I actually can maintain pretty good sprint power, in terms of W/kg, over 20s, though 1m is a complete mystery. I don't fade too much. But longer durations, where you are generally no longer accelerating, are where W/cda matters (yeah, it matters at 5s too, but WAY less), and while my sprint #s are probably respectable in terms of W/kg, I am only about 57kg. So I get absolutely crushed in long, open, level and downhill sprints. What seems to get me good results are gradually climbing finishes, and tactical finishes with the last corner, or even last two corners, relatively close to the line. Finishes like that let me exploit my jump to try and get to the corner first with the advantage of being able to take the fastest possible line, then to try and hold off the rest over a relatively short final straight. That minimizes the disadvantage of my poor W/cda. In most other types of finishes, I tend to get utterly crushed. Assuming I make it there, which has been the problem this season. :innocent:

I plan to get a PT within the next 6-18 months, which should help me actually verify my sprint numbers and help me develop more effective strategies to get good results.

Do you guys that bother to post up your power numbers for sprints here actually get anything out of comparing them to other guys?

Yes. It tells you when you should jump.

^^ how much do you weigh?

sorry man didn't see that one before, i'm 100kg.

WR, I love that your 1' number is a mere 200 watts lower than your 30". You were clearly born to ride the kilo. On a separate note, as a soon-to-be cat 2, the fact that your 5" number lost you a sprint scares me

Yeah, I certainly outsprinted him, I just couldn't get that last 2 or 3 feet. The sprint started out of a hard corner with ~50m to the line. I gapped him into the corner so I could come through faster than him and come out faster. Turns out we went exactly the same speed through the corner, so I'd just lost a bike length and most of the draft for nothing. I couldn't get around.


Ze, I am amazed at your w/kg. Remind me never to sprint against you uphill

+1 flats too -- you don't want to be sprinting with ze in general. Of course, if you're there at that point in the race, it's already a victory on many levels.

So, like, hypothetically, if my 5s power to weight killed another guys, but, his 30s power to weight killed mine, then, to beat him, I would either need a super long leadout, or, to change my training and do a ****load of 30s sprints, eh?

that's the basic idea, why it's beneficial to know how fast your power drops off compared to other people. All the talk of wr's kilo attack and looking at my own power profile encouraged me to try the same, and it worked ;)