Go Back  Bike Forums > Bike Forums > Road Cycling
Reload this Page >

Sprinting: The Joy of going REALLY REALLY fast!

Notices
Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

Sprinting: The Joy of going REALLY REALLY fast!

Old 08-31-05, 01:11 PM
  #1  
zakk
106 kg of Pure Power
Thread Starter
 
zakk's Avatar
 
Join Date: Mar 2005
Location: Off the front
Posts: 647

Bikes: 03 Fuji, 04 Cervelo Dual

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Sprinting: The Joy of going REALLY REALLY fast!

My coach has group workouts on Tuesdays and my program had me out for Crit/Sprint practice to get some speed in my lags and to have some fun. I was placed with two other CAT 5 racers and we raced around a local Crit course that was pancake flat, but windy.

We had a two man pull team then let the Sprinter fly with 100m or so to go to the finish line. What a BLAST! my second sprint was my fastest, registering 34.8 MPH and HR peaked at 188. My max is 197, so there is some speed left in the legs, just need to find it.

I wasn't very efficent, lots of upper body movement as I'm not used to spinning out of that big of a gear. The lead out was fun too. coming back around It was my turn to pull and I was 2nd wheel. we got our guy up to 29 MPH before we let him go. Awesome feeling to bury yourself for your teammate and set him up, even if it was just a training ride.

I need to work on efficency. and see if I can really get going fast.
zakk is offline  
Old 08-31-05, 03:19 PM
  #2  
Xtrmyorick
Senior Member
 
Xtrmyorick's Avatar
 
Join Date: Nov 2003
Location: Walla Walla
Posts: 603

Bikes: Torelli Titanio with full Chorus and Eurus wheels

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Go to Hellyer, rent a track bike, learn to ride it. Your sprinting will improve drastically. Plus you'll learn to sprint in a straight line, since you've got a marked sprinter's lane to remind you.
Xtrmyorick is offline  
Old 08-31-05, 03:21 PM
  #3  
Avalanche325
Senior Member
 
Avalanche325's Avatar
 
Join Date: Apr 2003
Location: Pasadena, CA
Posts: 3,162

Bikes: Litespeed Firenze / GT Avalanche

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
The next step is to work on your head-butt technique.
Avalanche325 is offline  
Old 08-31-05, 03:23 PM
  #4  
timmhaan
more ape than man
 
timmhaan's Avatar
 
Join Date: Nov 2003
Location: nyc
Posts: 8,094
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Likes: 0
Liked 2 Times in 1 Post
i've never worked with a friend to practice lead outs, but it does sound like a blast. i normally practice them myself on a straight stretch of road. every once in a while i have to pass someone, which at 32mph must be quite a sight for them.
timmhaan is offline  
Old 08-31-05, 03:47 PM
  #5  
RiDE
Senior Member
 
RiDE's Avatar
 
Join Date: May 2004
Location: Los Angeles, CA
Posts: 296
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Avalanche325
The next step is to work on your head-butt technique.
I agree.

RiDE is offline  
Old 08-31-05, 04:11 PM
  #6  
zakk
106 kg of Pure Power
Thread Starter
 
zakk's Avatar
 
Join Date: Mar 2005
Location: Off the front
Posts: 647

Bikes: 03 Fuji, 04 Cervelo Dual

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by RiDE
I agree.

has anyone besides me watched that in slow-motion? O'grady blantently throws his elbows out and knocks into McEwen. I think Robby went a bit overboard with the recorrect, but he didn't go Mike Tyson on Stewy
zakk is offline  
Old 08-31-05, 04:14 PM
  #7  
DannoXYZ 
Senior Member
 
DannoXYZ's Avatar
 
Join Date: Jul 2005
Location: Saratoga, CA
Posts: 11,739
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 104 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I used to race at Hellyer all the time. Yes, track-racing will definitely improve your sprinting because it teachs you to spin FAST! Like 120-130rpm, which makes 30% more power than the same pedal-force at 90rpm. Also since sprints are a 100% anaerobic effort, your heart-rate will only show it after-the-fact. Rather than using oxygen to create energy, you'll be using phosphocreatine for the first 5-10 seconds or so. This generates A LOT of lactic acid for the power generated and your legs will eventually give out from the lactic acid burn rather than your lungs maxing out your heartrate. Sucking down a couple tablespoons of bicarbonate 15 minutes before the sprints will help combat the lactic acid and let you sprint longer. To sprint faster, you gotta build up muscle strength and spin faster gears.
DannoXYZ is offline  
Old 08-31-05, 06:16 PM
  #8  
SDRider
Cat None
 
SDRider's Avatar
 
Join Date: Aug 2005
Location: San Diego
Posts: 4,510

Bikes: LOOK KG 461, LeMond Zurich, Giant Talon 29er 0

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I was hitting 20mph on the flats on the last few miles of my ride last night. Felt great! I think the fastest I've done under power on the flats without getting out of the saddle is 21-22mph.

34.8 mph is really cranking IMO!
SDRider is offline  
Old 08-31-05, 08:54 PM
  #9  
TheKillerPenguin
Nonsense
 
TheKillerPenguin's Avatar
 
Join Date: Sep 2004
Location: Vagabond
Posts: 13,584

Bikes: Affirmative

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 702 Post(s)
Liked 34 Times in 15 Posts
My team was doing a practice loop with a couple of intervals and sprint lines thrown in for good measure. At the flat sprint section, about 200-250yds out we starting going balls out as fast as we could. I was going off the front with the leader, letting him give me a leadout, and he wound up riding me off his wheel and beat me by 3-4 bike lengths. I checked my comp afterwards, and I was going 37.4mph
TheKillerPenguin is offline  
Old 08-31-05, 09:06 PM
  #10  
SteveE
Veni, Vidi, Vomiti
 
SteveE's Avatar
 
Join Date: Jun 2002
Location: Republic of Anaerobia
Posts: 3,582

Bikes: Serotta Legend Ti, Romani Columbus SL, Soma Doublecross

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Earlier this year we had a group sprint class. This particular session focused on leg speed. The coach has us pedal down a slight downhill in a low gear. The goal was to see how fast we could spin. We started out the sprint standing and sat down when we could no longer increase our cadence while standing. We would then sit in the saddle and increase our RPMs as high as we could get. I max'ed out at around 180rpms (about 35 rpms higher than I had ever achieved before).
SteveE is offline  
Old 08-31-05, 09:33 PM
  #11  
pedex 
Senior Member
 
Join Date: Mar 2004
Location: under bridge in cardboard box
Posts: 5,402
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 8 Post(s)
Liked 27 Times in 27 Posts
Ride a singlespeed or fixed on the street with a 48/16 or better all day, day in and day out going traffic light to traffic light and I guarantee you will have a wicked wicked sprint in about a year.Mine has gone up about 12mph, my cruising speed has gotten much higher too.Doing around 100 big gear starts from a dead stop in a day can get pretty brutal.
pedex is offline  
Old 08-31-05, 10:08 PM
  #12  
ryang
Senior Member
 
ryang's Avatar
 
Join Date: Apr 2005
Location: Chicago
Posts: 125

Bikes: 1991 Trek 1400 (105 w/Sora shifters, Look Pedals)

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
And to think I can only get up to 25mph (no wind) on a 30 year old Varsity!
ryang is offline  
Old 08-31-05, 10:23 PM
  #13  
CPcyclist
Senior Member
 
CPcyclist's Avatar
 
Join Date: Jul 2004
Location: Wisconsin
Posts: 1,647

Bikes: Lemond Arrivee, Felt F1 Road, Tomac Revolver(full), GT race (hardtail)

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Recently hit 36.5MPH going down the main drag in town. My HR hit 192 by he end of the 3 1/2 blocks. Cars seem to freak out as they see a Bicycle start to pass them. At these speeds I do take sontrol of the whole lane as there as 2 more for cars to pass in (speed limit on the raod is 25mph but have yet to see many cars doing this)
CPcyclist is offline  
Old 08-31-05, 10:32 PM
  #14  
SDRider
Cat None
 
SDRider's Avatar
 
Join Date: Aug 2005
Location: San Diego
Posts: 4,510

Bikes: LOOK KG 461, LeMond Zurich, Giant Talon 29er 0

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Okay, I haven't timed any sprints...I'm going to have to see how fast I can go on the flats tomorrow night.
SDRider is offline  
Old 08-31-05, 10:50 PM
  #15  
DannoXYZ 
Senior Member
 
DannoXYZ's Avatar
 
Join Date: Jul 2005
Location: Saratoga, CA
Posts: 11,739
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 104 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
The trick to getting fast sprint-speeds by yourself is to gradually ramp-up the effort. If you go 100% starting at 15mph, you'll have spent all your energy going from 15-30mph. Instead, start out at 80% effort, then gradually increase it to 90% at 20mph, then 95% effort at 25mph, then at 30mph, give it an all out 100% rip-the-handlebars-off screaming push for as long as you can. Practice this a lot, do trial & error with different ramp-up rates and you'll find there's a certain formulae that gives you the fastest top-speed possible.

Oh, and make a note of your gears and RPM as well. It's a lot easier to accelerate from 100-130rpms than from 80-110rpms. You'll accelerate from 15-30mph faster and waste less time and energy leaving you with more in reserve. I usually try to finish a sprint spinning around 140rpms as I cross the line.

And SteveE's downhill exercise is great also. I used to try and max-out the tach on the exercise bikes at the gym. Kinda disappointed that it doesn't read more than 199rpms. They made me stop after a couple of the machines burned out somehow...

Last edited by DannoXYZ; 08-31-05 at 11:03 PM.
DannoXYZ is offline  
Old 09-01-05, 12:03 AM
  #16  
lilHinault
.
 
Join Date: Apr 2005
Location: .
Posts: 3,094

Bikes: .

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
What Pedex said!
lilHinault is offline  
Old 09-01-05, 06:30 AM
  #17  
simplyred
Lanterne Rouge
 
simplyred's Avatar
 
Join Date: Apr 2005
Posts: 1,993

Bikes: Time VX Edge

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Track bike for sprinting!!
I'm an idiot!! Thanks guys, I can't believe I didn't realize that...

Hmm the choices...
Build? or Buy?

SS 06' Vortex with Campy Neutrons
Muahahahahaha...
simplyred is offline  

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service

Copyright © 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.