Why You Should Sprint in Training (especially if you're not a 'sprinter')

[@roadcyclingacademy]

Hope you enjoy this on-road workout video from our online course, the Uplevel Road Cycling Course. Please keep in mind that there are many ways to incorporate sprint training into your program. While this is a good way for people to whet their appetite, another common way is to have a much longer rest between sprint efforts. Such as 4-5 minutes. This will allow the body to better replenish phosphocreatine stores and provide more capacity to produce higher power numbers for each sprint. Of course, you can also increase the length of each sprint and so forth. There are many ways to skin a cat with training! However, this workout is a good one for people to dip their toes in the water and commence the rabbit hole that is sprint training. Cheers, Team RCA,

[@HarryTzianakisTheGodOfSpeed]

I left you a few comments. Hopefully they will help you. You need to practice your Sprint, mainly your cadence.

[@suisinghoraceho2403]

How often would you do this? At what part of the season? It felt like you can either do this at base as part of driving adaptation or at the tune up before events.

[@HarryTzianakisTheGodOfSpeed]

@@suisinghoraceho2403 you don't see my name? I'm the only person on this planet that knows all. The rest are just trying to understand modern cycling training which I am the inventor of. No one on this planet knows better than me

[@suisinghoraceho2403]

@@HarryTzianakisTheGodOfSpeed 👍🏼😂😂😂

[@HarryTzianakisTheGodOfSpeed]

@@suisinghoraceho2403 👍😉

[@billeterk]

It can also have a nice bonus of lowering perceived exertion during max aerobic efforts

[@HarryTzianakisTheGodOfSpeed]

Sounds mental to me 🤣

[@dul22]

I do those sessions on Zwift, no traffic good effort :)

[@ToOldToTurnProcycling]

I'm so glad you have done this, I put sprints into my rides, sometimes on the flat but most of the time its on hills. I'm a big believer in fartlek ( broken tempo ) training, you need to put demands on your body so it can respond for when you need it. Yesterday I did 20x30 seconds sprints, in 2 blocks of 10 with 5 minutes recovery between

[@carbonman1967]

20x30 sec sprints sounds brutal 😲 what is your rest period between sprints? 30 seconds on, 30 seconds off?

[@ToOldToTurnProcycling]

@@carbonman1967 yes

[@FliskerX]

@@carbonman1967 20 30 second "sprints" with only 30 seconds rest? Those are not sprints.... Very much doubt that even pros could do proper sprints in this format.

[@carbonman1967]

@@FliskerX my thoughts exactly. A sprint interval (in my book) is all-out, meaning well above 150% FTP. Doing 10 of those, with only 30 sec in between seems damned near impossible. 10x30/30 sounds more like Vo2Max efforts, around 115-125% FTP

[@rejdy]

@@FliskerX agreed, I do 30/30 with 150 % FTP on, 70 % FTP off, but it is not sprint, it is seated attack. 30 second sprint all out would be something like 250 % FTP, impossible to repeat properly with only 30sec rest...

[@АнтонАлексеенко_044]

Sprinting can be a useful skill even if you don't race. Who likes to stop at a 90second red light when it starts blinking right in front of you?

[@HarryTzianakisTheGodOfSpeed]

What light 😐

[@АнтонАлексеенко_044]

@@HarryTzianakisTheGodOfSpeed traffic light

[@HarryTzianakisTheGodOfSpeed]

​@@АнтонАлексеенко_044 lmfaooo00 😂🤣😆🤌 that thing 👉🚦 I'm color blind

[@HarryTzianakisTheGodOfSpeed]

That thing 😂👉🚦 I'm color blind 😆🤣😂

[@thomasullmann7447]

Be careful, traffic doesn't always expect a cyclist to sprint through an amber light. I got taken out by a car doing this and the date was to a hospital.

[@fredsirvalo1904]

I may not be a sprinter, but I may need sprint efforts to react to attacks and counterattacks.

[@HarryTzianakisTheGodOfSpeed]

Don't worry, there isn't any real sprinters out here anyway.

[@calmprn7165]

That was great cheers

[@jamesshields1969]

Beautifully explained brother

[@HarryTzianakisTheGodOfSpeed]

He tried . Not bad I guess

[@mariovr8416]

Welcome to 1000w Thursdays. 1 of 2 intensity days per week. It is a great training tool. No power meter, just use a Strava segment. 😍

[@HarryTzianakisTheGodOfSpeed]

Only way to get 100% training in your Sprint is on the trainer. No other way .

[@jscycles1]

@@HarryTzianakisTheGodOfSpeedno sprint training on a trainer is completely unnatural you must do it outside,sprints are explosive full body workouts

[@BC-wj8fx]

@@HarryTzianakisTheGodOfSpeed What is "Sprint" with a capital letter? In the case of normal sprints, indoor trainers will *never* give full complete sprint training. In the case of normal sprints there is no other way besides the real thing, because only real bicycles have the full real sprint dynamics.

[@BC-wj8fx]

Every ride is 1000 W for me!

[@HarryTzianakisTheGodOfSpeed]

@@BC-wj8fx The only way you can push yourself to the absolute limits is on the trainer. That's where you can actually give 110%. Outside that is not possible. So basically you're using your trainer like weightlifting pushing yourself to the max which is not possible to do outdoors

[@suisinghoraceho2403]

If you don’t have closed roads, and you don’t plan to actually sprint in the event, an uphill sprint is probably the safest while getting the same adaptation. Your speed is lower, you travel less distance, usually there are less traffic on steep uphill climb.

[@n22pdf]

Oh no it’s the new Zone 2 😅 just kidding great vid Cam as always 😊❤ Pete 🚴🏻👍

[@PedroPrego]

Amazing how easy was to build there a closed road purpose built track for criteriums. Good local governments allows for that.

[@johnnydarko8031]

speaking of sprints. Do you still have your Allez Sprint Comp? As always great content.

[@jaytronzero]

Me as a sprinter hearing a 60-90s recovery: 😰 (jokes aside, this is great content as usual)

[@HarryTzianakisTheGodOfSpeed]

That means no 100% effort was made 😐🤌 but I guess that's why I'm here to save cycling and make it better

[@ChrisMillerCycling]

Facts!

[@HarryTzianakisTheGodOfSpeed]

I will be putting out a proper Sprint training video soon to educate not only the casuals but the professionals on how to Sprint properly. Because not even pros know how to do this. The comments section is filled with nonsense and people who don't even know what a Sprint is. People are saying that they do 20* 30 on a Sprint which is just ridiculous. How could you even say such a thing? Sprint training can be used as weightlifting. You can use your Sprint training to build your power. It's almost the same thing like doing squats, lunges and deadlifts but you're doing them on the bike. If you do them correctly you will feel sore like you were working out off the bike. A true sprinter needs to understand their gearing. If they don't know their gearing, they will not be as good . Understanding your ability in each gear gives you the confidence. The most important thing in your Sprint is understanding the gears and your cadence. Working on your cadence is the most important thing for a sprinter. Understanding the gearing the cadence and what power their capable of keeping. This can only be achieved through practice. As your fitness grows, so should your Sprint training. Constantly testing your Sprint and your cadence is how you achieve the perfect Sprint.

[@songofyesterday]

There’s a section of road where I tend to get rolling coal on. So I sprint out of fear and boy is it strong effort 😅

[@mohamedrawshan280]

Hello, what clip on arm rest are you using? TT arm rest

[@jonpoon3896]

I race ultra distance bikepacking races. I train sprints. Trains my recovery, how well can my heart rate drop back down after a short steep climb

[@HarryTzianakisTheGodOfSpeed]

Ultra distance has no sprinting . You're fast twitch muscle is destroyed. And how to maintain or even gain somewhat of a fast twitch muscle you would need to do Sprint workouts but even then your ultra distance training will cancel it all out .

[@ashuncateater]

Inhave a buddy who introduced me to sprint training he recommends resting sometimes up to 10min between efforts is that too long he says the muscles need full recovery to put out max numbers and 1-2min is not long enough any advice?

[@joneaton3366]

Yes that's true ideally min of 5 mins required

[@HarryTzianakisTheGodOfSpeed]

Yeah 👍 If someone is telling you they're taking 30 seconds or a minute to recover from a Sprint training effort, then they're not sprinting. They're basically going 70% on their Sprint if they can recover in such a short time. A good way to gauge how fast you are recovering and how your fitness isn't proven is your heart rate. You will start to recover and be able to put out another effort when your heart rate allows it. When you start to see you can put out another effort and your heart rate didn't need to come down as much as it did prior. That means your fitness is improving. So let's say your heart rate was at 120 when you can put out another Sprint effort and in a few weeks you were able to put out your Sprint efforts at 130 beats per minute. That means your fitness isn't proven and your heart rate can handle another Sprint at a higher heart rate. The information that I've given you guys in this single video clip is priceless. Not many people know what I'm talking about. And I'm not talking about the heart rate. I'm talking about cadence and everything else I mentioned.

[@Jari1973]

👍👍

[@petersouthernboy6327]

I can’t sprint on a gravel bike with 50mm tires. Or at least I have my doubts.

[@GazRadCycling]

Have visions of mic in one hand and a can of Fosters in the other right before tucking in to Vegemite on toast

[@Nehpets1701G]

Question from a noob here. Is there much difference between seated and standing sprint power? My bike got a bit twitchy when I tried standing sprints, so instead I do seated sprints on a gentle 2% incline near me. I've been getting 1100w @ 136 rpm. And I'm on flat pedals - would clipless pedals get me any extra power? Thanks gang 💪

[@HarryTzianakisTheGodOfSpeed]

Yeah shoes will help . And that is not bad 👍

[@ili4707]

Short Answers yes: You are using more and different Muscles in the standing sprint and can thus produce more power. Your arms need to effectively counteract the force of each leg though (i.e. you need some upper body strength to sprint) Being clipped to the bike allows higher cadences (Male averages up to 180, Female averages up to 200) and you not having to think about your feet slipping of the pedal. I would get road clippies if I were you though. MTB Pedals are more prone to your foot coming off at high power over 1000W. You already have a good sprint with your power

[@HarryTzianakisTheGodOfSpeed]

​@@ili4707What do you mean that males average 180 and women average 200. Are you talking about cadence?

[@ili4707]

​@@HarryTzianakisTheGodOfSpeed Yes Cadences: These are the highest average cadences I know from some of the local track riders during their 10s Sprint. Max is 10-20 more. It is simply a useful skill to have as it allows you to react faster to 'surprise attacks' and to still be able to sprint even in the completely wrong gear or when you can't change to harder gear (like on a track-bike)

[@HarryTzianakisTheGodOfSpeed]

​​@@ili4707 So you're saying that women have a higher cadence than men? It's not because the women have a higher cadence. Actually it's because they're using a larger gear ⚙️. Men have more fast twitch muscles than women which gives them a higher cadence. It's impossible for a woman to have the same cadence as a man. I don't think a woman has ever reached over 240 cadence. Let's stop the 🐂💩

[@markusseppala6547]

If you don't have a powermeter, get a powermeter

[@HarryTzianakisTheGodOfSpeed]

Get an indoor trainer. Way better than a power meter

[@EmmanuelNataf]

@@HarryTzianakisTheGodOfSpeed Some people prefer it outside :)

[@HarryTzianakisTheGodOfSpeed]

​@@EmmanuelNataf doing sprints outside is important as well. But to push yourself past your limits without the possibility of accidents it's best to do sprint intervals indoors . Indoor Sprint training you give 100%. Outside you can only give so much.

[@markusseppala6547]

@@HarryTzianakisTheGodOfSpeed Actually the mechanics of sprinting indoors is very different from outdoor and might mess up your technique. Even with a rocker plate.

[@Datboyvideo]

@@HarryTzianakisTheGodOfSpeed this comment is actually sad lol.

[@donwinston]

I need to sprint way longer than 15 seconds to feel the so called "lactate burn". So I'm guessing that is not necessary? Or maybe I am a wimp and not producing enough sustained power in my sprints?

[@joneaton3366]

Not a sprint if longer that's called an interval

[@donwinston]

@@joneaton3366 I don't think so.

[@EJGilb]

Perhaps your physiology, but it's still trainable and worth doing the efforts. If you're truly maxed out for 15s and recovering just fine for the next one then maybe go a touch longer.

[@HarryTzianakisTheGodOfSpeed]

It's because you haven't learned how to use your cadence to maintain the power you can produce. The most important thing in your Sprint is your cadence without your cadence there is no Sprint. If you're sprinting And your cadence is 90 or 100. That is not a proper cadence for a Sprint and that's where you cannot sustain the power you're able to produce. By working on your cadence that will allow you to produce more power and maintain it.

[@JibbaJabber]

Second :(

[@HarryTzianakisTheGodOfSpeed]

Your cadence needs to be minimum at 130 during the Sprint if its lower you're not sprinting. A Sprint is not at 90 cadence. That is ridiculous. A Sprint is not at 100 cadence. That's nonsense sprints. A Sprint should be at 130 cadence minimum. There is no way you can maintain a Sprint on a 90 cadence or 100 cadence. That is just not a proper Sprint. Being able to maintain a high cadence is the key to sprinting. What you were doing in the video was not sprinting. Sorry to tell you but that is the fact. If you think you were sprinting the only thing you're doing is fooling yourself. Cam you need to learn your gears . You can be hitting around 1500 w if you learn how to Sprint, I'm sorry but you don't know how to Sprint. You have enough power to be going much faster in your Sprint and the fact that you don't know how to use your cadence is stopping you from seeing your full potential in your Sprint.

[@rejdy]

I do not agree. Different people would have different ideal sprint cadence based on their physical condition and body type. For sure, if the objective of sprinting is to reach highest power output for given period of time, lets say 15-20 seconds. The power in watts depends on the force applied to pedal and cadence. If the increase in cadence is negatively offset by more significant drop in force, the result will be lower power. Analogy is combustion engine that reach maximum power output at certain revs (cadence), after which the torque (force) drops fast and increasing engine speed is not offseting it sufficiently, so the power drops as well. And for example, in stage 5 of this Vuelta, both Bittner and van Aert were sprinting for 20 seconds around 106 - 112 cadence with over 1200 Watts average and 70 km/h.

[@HarryTzianakisTheGodOfSpeed]

​​@@rejdyThat's my point exactly when I tell you that even professionals don't know how to Sprint correctly. Your analogy with the automotive functions does not play any role with human beings You cannot compare the two Stop thinking you're a Ferrari 🥴 You're speaking like a person that has been brainwashed into thinking everyone has a set Cadence there is no such thing. This is something you need to work at. Your cadence is something you need to build like you do power. The same way you do intervals to gain power is the same way you can do intervals to gain your cadence. Now about sprinting. Let's say you're comfortable at sprinting around 110 cadence 105 like you say these pros were doing. Let's say they can maintain 1300 w for 30 seconds at 105 cadence. Now if they learn how to use their gearing correctly and bring their cadence up to 130 plus I'm talking 170 180 150. You can maintain the same power but much longer. I'm an old guy, I'm 50 and I do Sprint workouts all the time recently. I haven't done too much because of some health issues but before that I would do Sprint workouts all the time. That was my thing. I would do a 1000 w 900 w for a minute at a time. I'm out of shape right now and I can Get on the trainer out of shape and put out at least $800 to 900 w for 40 seconds or more. That's out of shape. I've done the science that's why my title is what it is it's because of my knowledge not my ability. I will be making a video soon on the trainer putting out sprints and showing the difference in cadence and how they play the most important role in spring.

[@EJGilb]

For the kind of effort he's doing Cam's cadence is fine. You can't do a full out sprint on 90 seconds rest anyway. This will be useful for most roadies - the science has moved on a lot now. Yes, most people can produce their peak power at higher cadence like 120-140. But when already fatigued for example in a sprint finish, most people will actually sustain their sprint better at lower cadence. This is why track riders are using bigger and bigger gears. Once fatigue sets in after even just 10s, cadence is no longer king.

[@EJGilb]

For more context, hoogland rode a 70 x 15 for his kilo world record. That's a 125" gear. at his Peak speed of 75km/h, his cadence would be 125rpm. That's despite it being from a standing start where a smaller gear is usually an advantage. PS: I'm a trackie with a 1900w 10s power.

[@HarryTzianakisTheGodOfSpeed]

​@@EJGilbYou obviously have no idea what you're talking about. And most of the world is stuck in stupid just like you when it comes to cycling. All of you have no idea what you're talking about. I've been the one that has been educating the planet on cycling training. There is nobody that knows better than me. You may think I sound like an idiot but dealing with so many of you. This is the way you make me sound. You're obviously not a scientist I am. The science that I have been explaining to you guys is priceless. It's going to take the cycling world another 20 years to understand what I'm saying and doing. As I am the first one to ever use structured training and cycling. There was no such thing before me. So when I speak You should all listen. Track cyclists have cadence. You haven't even been on the track yet. You're talking about track cyclists. Track cycling is all about cadence. They're using bigger gear ratios because they're getting stronger. They only struggle at the start When they get going their cadence starts to spin up. There is no way that a fatigued cyclist can Sprint better at 90 cadence at the end of a race than he would at 130, 40 or 50 You have no idea what you're talking about and I've said this thousands of times before when the power meter came out it dumbed down cycling. I was the first one to ever say this that the power meter is going to dumb down cycling. And that's exactly what it did. It took it back a hundred years. A proper Sprint is at 130 cadence. Anything less than that is no Sprint. When a cyclist is fatigued and they try to Sprint, they can put out more power with a higher cadence than they could with a lower one and sustain it for a longer time. What I've spoken here is the only proper way to Sprint and knowledge.