Sprinting is the most explosive effort in cycling. Whether you need it for race finishes, traffic lights, or simply the thrill of full-power acceleration, sprint training develops your neuromuscular system to produce maximum force in minimum time.
Sprint technique
A good sprint starts with body positioning: out of the saddle, weight over the bars, bike rocking side to side in rhythm with your pedal strokes. Grip the drops firmly and pull up on the bars as you push down on the pedals.
Sprint workouts
- Standing starts: from near-stop, sprint for 10 to 15 seconds maximum effort. 4 to 6 reps with full recovery.
- Flying sprints: build speed in the saddle, then sprint out of the saddle for 15 to 20 seconds. 5 to 8 reps.
- Over-speed sprints: sprint down a slight decline to achieve higher than normal leg speed.
- Sprint intervals: 30 seconds all-out, 4.5 minutes recovery. 6 to 8 reps for sprint endurance.
Recovery and frequency
Sprint training is neurologically demanding. Two sprint sessions per week with 48 hours between them is the maximum for most riders. Each session should include proper warm-up and produce quality efforts, not fatigued repetitions.