The Tour of Britain snakes its way around our green and pleasant land this week, and the sprinters will be licking their lips at the prospect of several flat stages likely to end in mass bunch gallops. With several of the world’s premier fastmen opting to take the start here in lieu of the 28% gradients of La Vuelta, we’ve already witnessed exhibitions in power from the likes of Caleb Ewan and Elia Viviani. So, with that in mind, here are some tips on how you can add a race-winning sprint to your cycling skill set.
Training
A sprinter’s training regime, though not hugely different from that of most road cyclists, places emphasis on explosive power and shorter anaerobic efforts. There are several sessions that you can add into your existing training programme. Try to include some maximum effort intervals into your ride – sprint hard for 20-30 seconds, recover, but keep pedalling, for the remainder of that minute, then repeat four or five times. These efforts will help simulate those race efforts, sprinting onto a group or out of a corner. To replicate a final bunch sprint and build leg power, try and use a descent to get up to high speed, then open up your sprint close to the bottom of the hill. Efforts from a standing start are also a good idea, to build acceleration and raw, explosive power. These can easily be done on a turbo trainer over the winter, a must-have for those far too frequent days when it’s simply too grim to contemplate venturing out the front door.
Get Low
When travelling at sprint velocity, aerodynamics become even more crucial, and can often be the difference between a victory and missing the podium. Mark Cavendish has made a career of this; his instantly recognisable position is significantly lower than his bigger and – dare I say – more powerful competitors, and has given him a decisive edge in the tightest of finishes. Hands should be placed on the drops, not only for the aero benefit, but also for added control as you thrash your bike from side to side out of the saddle. If you feel comfortable, safe, and it doesn’t interfere with your power output, try and get your head low like Cav and reduce your frontal surface area. Any watts you can save at 50km/h will go a long way.
Off-bike exercises
These days, all pro training programmes include a series of light-load, off-the-bike exercises that are primarily designed as a means of injury prevention and longevity. However, in the case of a sprinter, it certainly doesn’t hurt to add some weight training to your regime. If you have access to a gym, squats, deadlifts and a leg press should all add valuable strength that you’ll notice on the bike. Try to aim for sets of six to eight repetitions of a tough weight on each exercise, with an emphasis on technique – power training involves a fast, explosive contraction of the muscle and being slightly slower than usual on the way back down/up. Ensure you stretch your legs and back well before and after your session, an ideal option on a non-riding day.
Follow these tips and next time you sprint for that sign at the end of the road, you’ll be leaving your rivals for dead.
Image Credit Cor Vos
