3 Steps to Improve your Sprint
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- čas přidán 27. 06. 2024
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step 1 - don't get dropped until the actual sprint starts...
Honestly one of the best advices you can have to an actual race as a sprinter, you need to be able to preserve as much as energy as you can before the sprint, and having good teamwork, and a good domestique, does help alot in achieving that
I used to always finish top 10 in the open/pro category in a local crit in 2019, after the pandemic I can barely even finish an open cat crit lol. So what I do is I ride up front for the first 2 laps of the race, then wheel suck for the next 3 laps. But in the last lap, my third lap of wheelsucking, I position myself in 2nd-4th place. Then at 200 meters, I get ready for a sprint. I normally wait for the guy in front to sprint first, then I get into his draft and sprint when I'm completely ready. At my best, I'll only drop to 7th place. At my worst I'll drop to 10th or 12th. Then I realized I probably would do a lot better at road races or hill climb races lol.
I think it's pretty funny that I'm in the perfect position, I'm feeling very good, then I launch my sprint to go around the guy in front of me, then instead of go around him, I get left behind and get outsprinted by people behind me.
I can occasionally podium though if I initiate a break that sticks, I can maintain power for a long time but my sprint is weaker than a guy who rode a bike for the first time, no matter how much hiit I do.
Thanks Jeff, I feel like I’ve been waiting years for this video. Now I can confidently sprint for 27th place in my Cat 5 race! ☺️
Thanks for the tips - I've had issues with wheel skip, especially if putting in a really hard effort uphill, so will work on getting my weight a bit further back.
Ditto on the rear wheel skipping. After doing some gravel racing that helped me realize the importance of having my weight further back!
I'm really curious how Caleb Ewan avoids this problem. His sprint position is crazy far forward.
Same here
@@carlineng since he has been with Lotto Soudal he seems to have changed his position a bit, he leans back a bit more, now visibly resulting in way less backwheel spin
@@carlineng same as Mark Cavendish. It's because your weight doesn't need to be far back to maintain stability, it's more about core strength. Also about your pedalling I.E if you really pick up over the top of your pedal stroke.
Well done Jeff! Love to see great video production like this, kudos to the team!
Much appreciated!
Such a good solid video. Great production, great information. Thanks, Jeff!!
I tried your sprint technique today and it really works. Hope you'll have more technique vids in the future.
Been looking forward for this for a long time.
Thanks Jeff for the informative video.
Tips for a life in only 4 minutes. Great job Jeff, thank you so much for that!!!
Very nice video Jeff
Always pumping out high quality content
great video. i totally agree with the starting to train the form with a low cadence. and the last little point of your finger at the end made me think of Hanz and Franz, Pump You UP!! looking forward to more great videos in '22. happy new year.
Great tips Jeff. Loved the way you demo-ed sprint between the yellow lines. Marvellous. You've given me my goal for 2022 and 4th year of cycling. Video saved for future reference as the year progresses. Have a great year, and keep the content coming. Cheers mate.
I love how the yellow lines have been painted to take the sprint sideways wobble into account :D
long time follower. Feels like every month your production quality gets better and better.
Oh man MOAR MOAR! I'd love to see a detailed breakdown of sprint mechanics from you
+1
Yes, would love more detail!
Thank you! I didn’t feel like I was doing it right, now I know what to keep in mind.
Thank you so much! Very well presented as always :)
Great advice. Been training myself to get more comfortable in the drops. Sprinting, cornering, and distance. I've gotten a lot more comfortable to where now I barely ride in the hoods.
thanks for the tip, this would really improve my sprint
love the rapha training shorts! and great video! and damn your saddle looks high!
Great, succinct video. Have a feeling I’ll be coming back to this one periodically 👌🏼
thank you man, we really appreciate what you do for us
I appreciate that! It's my pleasure
Great video Jeff, would love to see a CRIT cornering tutorial. 🙏🏻
Great tips, always enjoy your videos, keep up the good work, hope you get to race Tulsa Tough soon!
Thanks, I have been looking for a good sprint video.
This actually is very informative, thank you so much!
Great video, please bring more like this
Such a great video, thank you! Would love to know how bike fit effects your capacity to sprint. If the reach + stack are too long/short/high/low and how that changes your position on the bike to put out power?
Super good tips, thank you so, so much!
Thank you so much for the tips, This helps alot! 👍👏😊
Thanks - greetings from Poland ❤️
I find that the baxkwheel skid comes from the shift in bodyweight if you sprint straight away. Following Pete(Trainerroad)’s advice to get out of the saddle and establish the position first(still with like 700w) and then uncork the sprint, I haven’t skidded. That also means I don’t have to hold back on pulling the handlebars or reduce my aero for weight distribution
Thanks for making this video!
been waitnig a long time for this
Any tips on how and when to change gears before and during a sprint? Do you change gears before the sprint itself starts or during? How high a gear should you be in or transition to at different stages of the sprint? Do you try to time gears changes with your pedals strokes?
If you could cover gear change for sharp corners as well that'd be great. Haven't found any video online which describes gear change and timing the gear change properly.
I'm sure all this comes with practice as you understand the bike better, but keeping a few points in mind would definitely help.
Generally you shouldn't need to be shifting in a sprint. If you're not in your 12t and on top of the gear in a real sprint before it starts you're not in contention for anything and you should concentrate on crossing the line smoothly without wiping out the field. If you're in your 12t then you need to practice spinning up to 120rpm comfortably and if you're in your 11t then you practice rolling starts and get comfortable spinning up quickly from 80 to 110rpm in big gears.
I personally like to be in a pretty decent gear during the wind up (and/or lead out) and after I jump and get on top of my gear (53-13/12) then I shift one more time to the 11, and power into it to get the top end I can during the sprint....hopefully completely emptying the tank by the line. If I'm on leadout duty, I try and accelerate through my gears and smoothly as possible so my sprinter can launch off of me at 35-38 mph....if I'm the sprinter then I want to jump as violently as I can to get a separation from the leaches behind me...and then hold the top end to the line. Jeff races very similarly I'm guessing...although with Sam he often gets launched at 40+. As for timing with the pedal strokes, I'd say no, it's more of timing with the RPMs...you know your sweet spots and when you've over revved and then you shift to keep the speed going. Shift too early and you bog down in too big a gear. I hope that makes sense.
Never change gears in a Sprint. Justin Williams did a podcast on Trainer Road where he talked about how the sprint gear is more a feeling that is fully dependent on how the print is layed out. Any potential gear shifts too close to a Sprint and you risk dropping your chain.
Thank you for great advice!
Expound on the shifting, if any, that takes place 👍🏼🤙🏼
Impeccable form!
Do a follow up video with tips on how to arrive at the final with most of your matches still in your matchbox. Because kids be wasting their matches when they could be winning.
Thank you for the tips 😊
CRUSH YOUR ENEMIES HAHAH hell yeah! As somone who’s just getting into the sport I’m excited about these tips! ❤
That intro overhead drone footage is epic.
It's been a struggle with me to get the push/pull timing right. First time I tried that I went opposite and almost put myself in a ditch. I think core strength has a lot more to do with it than people realize. Any time I've won a sprint it was because I sat in the draft behind someone as long as possible and then slingshotted up at the last second.
Thanks for the videos, always helpful!
I'm not sure if this is gonna help you with the timing, but it does for me, try practicing it on a climb. You are moving much more slower, lower your cadence, so from that you can put a bit more power while still maintaining slower speed, so you can still control your bike with it.
@@syafiqcamrl2842 I think this is the same motion, only on a climb my hands are on the hoods, and instead of pulling arm up i pull left and right
@@syafiqcamrl2842 I have the motion doen on climbs but I struggle to replicate in sprint....maybe because of fear of losing control
Totally agree on the core strength playing a huge roll. I have adopted a core strength training regime over the winter and can feel the difference in every aspect of applied effort. So much that even maintaining high cadence/speed for long periods is easier. Combined with constant effort to increase cadence/tempo rides it has helped.
@@LaurentGoderre if you have a Mtn Bike, cross, or gravel, get into a large grass area. It should help overcome some of your fear.
Video hit the right spot 👍
Thankyou im a fan from PH🇵🇭
Great vid thank you!
This is awesome! Succinct but with the exact detail needed to go try it ourselves. Now I also need a video on how to sprint in Zwift (especially if you don't have a Rocker plate)! ☺️
I realize I’m not Jeff, but the general advice for Zwift is to maximize power by any means necessary. Plenty of dudes in Zwift sprint standing from the hoods, since they have more power in that aero position. You can still pull on the bars, but won’t get that side to side motion, obviously.
As an aside, rocker plates don’t help with sprinting because they actually rock opposite to the road. DC Rainmaker has a great article on it, if you’re interested
GP Lama has a video on that. The difference in sprinting with Zwift is that you aren't trying to move the bike so the focus is on the up/down forces
@@LaurentGoderre ok thanks for letting me know. I'll find it shortly. Going to need it for ZRL!
Textbook! Awesome information.
Hey... thanks for the tips, really nice ones... like you said... it will take practice.... gracias
been waiting for this for a long time. I've been learning to sprint for a long time but can't get a hang of it
Yes, Thank you! Theres not much content about this on youtube
practice makes progress
Explicação perfeita... Parabéns pela didática.
On the fast flat sprints, RPM and shifting always get me. I find I'll spin out then have to sit and spin, which is aero but less power or I end up bogging. I find shifting efficiently when spun out standing is really difficult... but maybe a skill to master.
Thanks Jeff.
“And CRUSH your enemies” love it
Great video
Well done
God damn that saddle to bar drop is insane
Thanks Jeff! this is definitely a very helpful video on learning how to properly sprint
Hey Jeff! Big fan of you and your channel! What's the name of the sound track near the end of the video? Hope your recovery is going well.
Rip tarmac. Speedy recovery Jeff.
bike wag was the most influential addition to my sprint/climbing efforts; the more 'perfect' (smooth) the wag, the faster I go; same sensation as pumping a longboard downhill; just on a bike tho.
Looking on your bike's saddle to handlebar, simply hurting my back😆
I love your channel, hello from India
Yes finally thanks jeff
thank you for the tips i find my sprint is decent but i never really do sprints from a high speed
Thanks
Also there is a guy in asia named Cruz Control who teached this method and more of these, i tried most of his methods and it truly worked, no placebo effect at all.
This video slaps!!!
aero is everything
Thank you for the great tips for sprinting. As newbie and only riding indoors, I tend to stick to the comfort of the hoods but I'll have to try the drops now for more power! How does this translate to riding on the stationary trainer though?
Use the indoor trainer to get used to cycling in the drops. Test all your stuff there in a safer environment.
WOW NICE RB IDOL AND THANKS FOR YRE INFO
I had started trying to pull on the drops as i push down. Takes some getting used to. The first time I pulled as hard as I could and almost crashed.
I put this video’s recommendations to the test. I’m running into a problem where my knees hit or almost hit the bars when I’m flat back and leaning forward. My bike fit is great, I run a fairly normal 110mm stem.
How can I approach fixing this?
Hi Jeff, could you do a segment on best techniques for uphill sprint finishes? I'm thinking that a finish on say, a 1-5% grade might not be the same as one on a 5-10%? What do you think?
learned how to do that wagging side to side thing just from watching other people ride their bikes but never really understood the physics of it
Thanks Jeff. Thanks to your tips, I'm going to crush my bike path PRs. And maybe some pedestrians.
oof sprinting perfectly in between the yellow line. skillz
I always forget how strong Jeff’s goatee game is
Tutorial sprint movement
Any tips on power delivery, or delivery based on different scenarios?
CRUSH YOUR ENEMIES 💯
CRUSH EM
At the start of a race (like cyclocross) do you sprint in the drops or on the hoods? In a group setting like that it may be beneficial to have easy access to the brakes in case of a crash or obstacle up ahead. (Great video BTW!)
You should always have easy access to the brakes whether your on the hoods or drops
Last night I feel that unbalanced print. Now I will correct it next ride. Thanks 😊
Should I be in the big or little chain ring front crank when sprinting?
Can you talk about gear selection and shifting during a sprint? I sometimes feel like I start to spinout during the sprint and I can't shift since I don't have sprinter shifters on the drops. Do you use those?
That got me to reflect back on when we were still using downtube shifters. Once the sprint starts, you got the one gear you wanted and banged away. One gear only. Those were the good ol' days. LOL.
Can you move your hands deeper into the drops? Then you can use your index finger to shift, hover it over the shifter
Keep Having Fun - when doing these'TYPES' of videos -Cudos to the production from a guy who knows.
Hey mate it's 11pm here in ph
What about sprinting on an indoor trainer? How do the mechanics change to maximize power with no rocking side-to-side or having a need to get low and aero? I've been run over twice and don't bother with outside riding anymore, so I'm now focused on improving my indoor game. And at 10.5wkg sustained for 15 seconds ... man, so I need to improve!
Thanks for the tips, may I know how hard you usually pull with your arms during a sprint?
rip the bars off the bike
Double yellow line is not straight at all 😂😂😂 - as always, great video!
@1:57 This reminds me of Caleb Ewan about 3-4 years ago for a few seasons, losing races with his back wheel skipping all over the place as he was jammed down onto the bars and so far forward he would lose traction with his back wheel frequently because he wanted to be 'more' aero. I guess he found out that 1. It is an extremely dangerous style that doesn't win races, and 2. at 5'6" and 135 lbs, us big boys in the group can't hide behind guys as small as him and get any benefit because we're crushing our diaphragms bent at the waist trying to get low enough to hide in a pocket that simply isn't there........
Im sorry if this is a dumb question. I just recently got into cycling and am trying to learn as much as I can, so please be kind to the noob at cycling here, but what gear or gears should one be in when sprinting? I noticed many videos don’t mention this at all.
Hello, I need some help with 2:11, i have a hard time coordinating my arms movement etc to my pedal strokes, any tips? or should i just start slow?
My bars move left and right sometimes but other times it moves the bike the way it's supposed to does this have to do with not leaning far enough forwards?
Hi, is there a peddling technique for maximising power here?
if your hands are in the drops... how do you change gears? Do you have a hidden blimp somewhere?
I'm slightly over 130lbs, so no matter what I'm not winning any sprints. I come here to watch sprints be won, but I will remember the position tip. I do feel I am too far forward when I do try to sprint.
Some of the best sprinters in the world are about that weight, even less
@@NorCalCycling Well Peter Segan is 6ft and 172lbs and Mark Cavendish is 5'9" and 154lbs. I was going to use the fact I am 42 as evidence but Cav is almost 37. I found myself as more of a climber than anything and living in Virginia, there are plenty of mountains.
i always try to do what you talk about but for some reason my upper body by habit ends up leaning back into an upright position making the aero position pointless. the weird thing is I KNOW that i do this and it should be changed but when i catch myself my body tells me that THIS position feels good so don't change it. lol
Some light people never make same power as heavier ones, but are still at same speed.
How about the sprint position of Caleb Ewan?
Best tip, just pull off to the side and let me through.
💛💚🌲💚💛