How To Improve Your Sprint Mechanics

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[@veloriderkm]

Watched this last night, did some sprints this morn focusing on my current form and found I was doing everything except the tension on the opposing side that wasn’t pulling back. Also adjusted my hand position and found bar flex reduced. Overall there were improvements so thank you 🙏🏾

[@bantcliff]

get a handrail either side of you, put a weight scale under each foot and try to alternate maximising your pressure on each scale as you alternate feet, your pulling up on your arms as your pushing your foot down, kind of how your trying to sprint, maximising the force you can put through the pedal by holding onto something to 'push' against.

[@markrahman9320]

My rear wheel always used to bounce around from keeping my weight forward (habits from powering up short steep climbs), I've found that making sure to knock the back of my legs with the nose of my saddle as the bike rocks side to side is a good way to force yourself into better/safer habits.

[@jamesfort3698]

Pulling back (and up) on the handle bar with the hand on the same side of the body as the leg that’s mashing down in the sprint is all natural. It’s the body’s natural movement pattern to remain in balance as it moves. When we walk or run - and to do so efficiently - the body naturally strives to move in balance within itself. If you notice 100-meters runners, their arms and legs move in exactly this manner. In human biomechanics sprinting on a bicycle is the same as sprinting on the ground. Therefore, when sprinting (and when pedaling otherwise) the limbs on the same side of the body move in opposite directions of each other.

[@justarandompally]

What a wonderful video!! I'm super new to racing, and just this week I started practicing my sprint. This is absolutely impeccable timing. Cheers! :)

[@TrainerRoad]

So glad our video could help! Thanks for watching :)

[@averydaboy]

"Ah this is it" I LOVE THAT FEELING !!!!!!!!!!

[@chriswitek9455]

as a trackie its funny hearing about issues at high cadences lol. 140rpm all day XD for road events i try to end up in a gear thats gonna put me around 125rpm. probably faster then most but it works.

[@whatwelearned]

Than

[@darrellwhitford7084]

WOW 1000W for 20 sec WT..........F I hope to be like you guys when I get faster thanks TrainerRoad 🙏💥🙏💥

[@TheTenerifeVibe]

Have you tried cycling in an Indoor velodrome. It's great for team time trialling, develops teamwork and there are no brakes so it really makes you think about your decisions. Weirdly there is more wind in this oval shaped room than you would imagine. However the crashes are monumental. Good luck :-)

[@moetarded7757]

I flex my ankle and it seems I get more power on my up stroke. Is that a thing?

[@kingcoi3274]

Hello, Would it be a same concept if you push your right hand instead of pulling left?

[@TrainerRoad]

To an extent, the motion requires a bit of both, but focusing on just ONE push or pull can cause you to lose fluidity and create some imbalances. Keepin it smooth is the name of the game!

[@woodenbat4054]

I thought out of the saddle sprinting is like out of the saddle riding except more of everything. Didn’t know it’s as complicated as a golf swing. So if normal standup pedaling is different, maybe standup pedaling could harm sprinting technique?

[@TrainerRoad]

Its good to train both systems!

[@llouco]

Can you guys please share the link to that slow-mo sprint analysis you talked about doing (in the first few minutes)? thanks!

[@TrainerRoad]

kzbin.info/www/bejne/o3nbpnaJlpeopsk Enjoy! :)

[@gregkogut6749]

Cat 3 guy - let the Cat 1 guy talk more. He knows more.

[@whatwelearned]

My sentiments exactly. I know he's the host but god dude keep it shut for a bit please.

[@mathieutinawi88]

Hello, I was wondering if during a sprint you only do push movements with your legs and not pull. I have been told to not pull with my legs during a sprint because it destabilizes my position. What do you think about it?

[@TrainerRoad]

Having a smooth pedal stroke while sprinting is not only crucial for stabilizing your position, but ALSO for maximizing your power output! Think of it less like pushing+pulling, and more like a complete circle.

[@mathieutinawi88]

@@TrainerRoad ohh I see what you mean, just one movement that flows. Thank you I’l’ practise that:)

[@szv71]

Video!!! =) =) =) =)

[@szv71]

Yaaa!! it will be coming sweet!

[@WheezyCyclist]

I struggle with severe brake rub on the rear wheel in a sprint (90Kg rider with 1700 peak power)...how do i fix this

[@WheezyCyclist]

@@blackboarpl stiffer rear wheel is probably my best option...currently ride a 90mm carbon wheel on the back, any suggestions for stiff wheels that dont cost millions

[@travismiller8996]

Billy The Kid42 The less deep the wheel, the stiffer it should be.

[@r.taylorgarlock560]

Are your skewers pretty stiff? Make sure it's really tight. Have that wheel trued and spokes checked.

[@Krejza82]

@@blackboarpl You can see some top sprinters to loosen the rear brake cable before the finish sprint.

[@MorganBrown]

So Barkley at one point was like an 8-handicapper, but as he got more and more advice, his swing went to hell.

[@skyscraper5910]

onyl 7k views? wut

[@schmo9425]

You lost me with the golfing analogy 🙄

[@uomorana71]

i'd be more interested in real pro tour road sprinters and olympic track sprinters talking about it

[@averydaboy]

so go ask them lol ....

[@masterys4098]

why does it seem that the little dude is picking on the guy that doesn't know any of this lol, pretty sure he would be him once he's learned how to.

[@werb24]

200lb dude doing 1310 means you can’t sprint.

[@TrainerRoad]

Sprinting is much more about mechanics and legspeed than raw power or watts/kg alone, takes practice! ;)