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Old 06-20-11, 02:25 PM   #1
mcafiero
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Sprinting: Most efficient stroke?

After watching some clips of Sir Chris Hoy from a standing start, it seems really obvious that his "up" stroke is just as intense as his down. http://youtu.be/P1AfJSrh1ME

I think about my first chariot race and match sprints last week. I never really think about pulling up on the foot that's not pedaling down. I was playing around with that on my commute to work and I'm excited to see if it helps on the track.

Any other techniques in achieving the best sprint technique out there that I should think about?
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Old 06-20-11, 05:45 PM   #2
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When I'm standing to get that snap I concentrate on pulling up. As soon as I sit down I try to concentrate on making smooth strokes with most if not all my power on the down stroke, but I'm just a Cat5 n00b lol.
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Old 06-20-11, 08:20 PM   #3
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Originally Posted by mcafiero View Post
After watching some clips of Sir Chris Hoy from a standing start, it seems really obvious that his "up" stroke is just as intense as his down. http://youtu.be/P1AfJSrh1ME

I think about my first chariot race and match sprints last week. I never really think about pulling up on the foot that's not pedaling down. I was playing around with that on my commute to work and I'm excited to see if it helps on the track.

Any other techniques in achieving the best sprint technique out there that I should think about?
You got 2nd in a sprint tournament and you are just learning about pulling up on the pedals during jumps and standing starts? You must be really, really good at mashing.

One racer on another forum identified something like 6 different pedal strokes. They are all applicable at different cadence and torque ranges.

Here is one basic primer on the subject. It's not track sprinting specific, but it will get you going: http://www.bicycling.com/training-nu...t-pedal-stroke

If you google the phrase: bicycle pedal stroke, you'll see the great debate about it.

Is there any chance that your track offers clinics or beginner classes? If so, I'd go to as many as possible and absorb the info.

Oh and regarding Chris Hoy: He's one of the masters of the Standing Start. You will often see stronger riders using clipless pedals combined with single or double leather toe straps. This is because their upstroke is strong enough to possibly break the grasp of the pedal and their foot will disengage. This isn't really a big deal on the road where one can coast till you get back into the pedal. On the track, it get's a bit more hairy.

Lance did it once (watch at the 0:30 mark):
[video=youtube;sOQflZqzn_U]http://www.youtube.com/watch?v=sOQflZqzn_U[/video]
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Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.

Last edited by carleton; 06-20-11 at 08:44 PM.
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Old 06-20-11, 09:23 PM   #4
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You got 2nd in a sprint tournament and you are just learning about pulling up on the pedals during jumps and standing starts? You must be really, really good at mashing.

One racer on another forum identified something like 6 different pedal strokes. They are all applicable at different cadence and torque ranges.

Here is one basic primer on the subject. It's not track sprinting specific, but it will get you going: http://www.bicycling.com/training-nu...t-pedal-stroke

If you google the phrase: bicycle pedal stroke, you'll see the great debate about it.

Is there any chance that your track offers clinics or beginner classes? If so, I'd go to as many as possible and absorb the info.

Oh and regarding Chris Hoy: He's one of the masters of the Standing Start. You will often see stronger riders using clipless pedals combined with single or double leather toe straps. This is because their upstroke is strong enough to possibly break the grasp of the pedal and their foot will disengage. This isn't really a big deal on the road where one can coast till you get back into the pedal. On the track, it get's a bit more hairy.

Lance did it once (watch at the 0:30 mark):
[video=youtube;sOQflZqzn_U]http://www.youtube.com/watch?v=sOQflZqzn_U[/video]
2nd place, but I was in the B group. And I did notice that in just about every match, I would get burned at the jump, but managed to accelerate past after the final turn every time. I think if I had better pedaling technique I might have been able to get closer to a 1st place and not have to catch up so much for the win in those sprints.

This is all good stuff. I don't know of any classes, but there's a racing team who specializes in sprints that's letting me come to all of their practices and the coach has been incredibly helpful and generous with his time. He wants to work with me a little more on technique. But I'm shooting another wedding out in Mexico so I have to miss their workouts this entire week, which sucks.

I noticed some of the guys with the double strap. Can you get something like that for a Keo pedal?

Also noticed "no socks" and full finger gloves. I never wear socks anyway, so I'm good there.
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Old 06-20-11, 09:26 PM   #5
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Are you talking about the Hammer team?

Fixing straps to clipless pedals only works with certain pedals. I've done it with the Keo Max 2. I don't think you can do it with the regular Keos without modifying the pedal.
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Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.
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Old 06-20-11, 09:31 PM   #6
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yeah, Hammer. Are you in Colorado? Also, what muscle is worked on that upward pulling movement? Is that more of a hamstring thing?
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Old 06-20-11, 09:35 PM   #7
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yeah, Hammer. Are you in Colorado? Also, what muscle is worked on that upward pulling movement? Is that more of a hamstring thing?
I'm in the DC metro area. I know some of those guys from racing at nationals.

This should help:

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Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.
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Old 06-20-11, 09:37 PM   #8
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This will give you something to think about:

[video=youtube;sVbwngNoHm0]http://www.youtube.com/watch?v=sVbwngNoHm0[/video]
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Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.
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Old 06-20-11, 09:39 PM   #9
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And then there is Kevin Mansker:

[video=youtube;YuQnBiOqjh8]http://www.youtube.com/watch?v=YuQnBiOqjh8[/video]
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Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.
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Old 06-20-11, 09:39 PM   #10
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The guy I got 2nd place to is on their team. My gf got some video footage of it on her camera. But I don't show that one to anyone since I lost! But for a second I thought I'd be able to pass him. I get a little squirrely on that last turn, gotta get more comfortable on that, too. I have a lot to work on. But yeah everyone with Hammer has been EXTREMELY nice. They were very welcoming to me, even before they saw me ride. Great group of guys.
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Old 06-20-11, 09:43 PM   #11
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Crazy vids. Now that is something to strive for!
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