I'm trying to work on my sprinting- I can handle distances at a normal pace, but id really like to be able to step it up a notch on some shorter flat streches. Any tips for increasing my velocitical explosion ?
No espert here . But try and use one foot to power your machine on flats or what ever . Do 5 or ten pedals , using power in only one stroke , same leg , then ten with the other . YOull have both feet strapped or clipped . But youll only be using one . Maybe increase the reps by the week . Probably doesent work up step hills though I also use three power stroke , then two no effort , then three power . This alternates your pedaling . Like , 123 power ....12 .... no effort ... 123 power ect . Good for cadence also , but I am merely a street troll and this has worked for me . I did notice much more power after a month of this
The key to sprinting is spinning faster and interval training.
be in the right gear, be well recovered and explode through the pedal, completely pulling up with one leg while stomping down on the pedal with the other leg.
begin on slight downhills then work up to inclines. or you can just take one ride a week to attack all the inclines and cruise the flats or downhills.
I have enough words to get me into trouble, but not enough to get me out of trouble.
Start riding a fixed gear bike. Every time you start and stop you are developing your sprinting muscles. I never got stronger faster than when I started riding my fixie everywhere. When you climb, you are forced to sprint or walk. When you go down hills, you are forced to spin like crazy or use your legs to slow you down. Just don't go telling too many people about it, I like winning! ;-)
I attempt to use increased resistance. Big ring, small gear on cassette. Lower rpm's, but when I come up on the cassette, more rpm's.
You need to work on the fast twitch muscles. Do intervals with all out sprints to develop faster leg speed & revolutions.
Always try your most moderate.
I have no formal training or knowledge, but just personal experience.
I find I get up to speed the fastest and can maintain faster speeds at high rpm. I feel like I get the most power when accerating between 100-120rpm range.
I guess is this just how I've trained my muscles, but it works for me. I feel sluggish getting up to speed when in higher gears.