How to Sprint Like Freight Train – Part 4
As we covered previously, we break sprinting down into five essential elements:
P – Positioning
A – Awareness
T – Timing
Last week we covered timing. This week, we’re looking at acceleration.
In our equation P.A.T.A.S, acceleration is the second last phase. Acceleration is the explosive power that propels you to your maximum speed. Acceleration can be improved through training and conditioning.
With fast acceleration, you can break the slipstream created by your bike and yourself. An explosive acceleration can put riders following in the wind, increasing their workload and potentially tiring them prematurely.
To train this aspect of your sprinting we recommend simulating sprints on the bike and jumping with weights. This creates and maintains your fast twitch fibres and builds explosive strength and power. We have included an ideal sprint training session designed to help with acceleration.
Choose a gear that is suitable to the terrain for instance, on the flat choose a gear between 53x 14 – 53 x 16. Select a stretch of road that is open and clear of traffic and hazards. Ride along at 15-20 km/hr and accelerate explosively for 15 seconds. Rest for two minutes at cruising speed and repeat six times.
