Cycling Training

How to Sprint Like Freight Train – Part 1

Sprinting is the best skill you can have as a cyclist. No skill will allow you to win more bike races than being able to sprint. It is a dynamic and spectacular aspect of cycling that is essential if you are going to win races regularly.

Sprinting is a very specialized discipline. The best sprinters in the world can be seen focusing on flat races and often have 12 man teams to get them to the line. Some sprinters will wait for years for an opportunity to win a race when they change the course to suit their type of sprint finish. A specialist sprinter may only get one chance in their life to win a world championship.

To be an excellent sprinter you need to have some physiology on your side. Fast twitch fibres are a key physical feature needed to be a pure sprinter. We all have a mixture of fast and slow twitch muscle fibres. Great sprinters have a higher percentage than endurance riders.

The good news is that you can train what you have to improve what you have! Most importantly, you can use tactics and experience to outwit those who are naturally blessed.

Lets break sprinting down into five essential elements:

P – Positioning
A – Awareness
T – Timing
A – Acceleration
S – Speed

Part 1: Positioning

The general idea of positioning for a sprint is that you are looking for placement in the bunch at the finish that will deliver you to the line first. To do this you need clear passage through the chaos that comes at the end of the race. You need to be able to stay clear and avoid being boxed in. Boxed in refers to the situation where riders surround you and it is not possible to accelerate or move where you need to in order to win the race.