Mark Cavendish at 3LC Studios, Isle of Man
With sprinting, speed is the name of the game. To reach and maintain your top speed in optimum time even small adjustments can make a big difference. To get the most out of your sprint, ride alongside Mark Cavendish in the 3LC: Sprinting training session and remember these sprinting tips:
Explode to improve your reaction speed
It’s easy, this one. When you start your sprint, don’t just wind it up. Instead, explode through the pedals! Practice this explosive pedaling in all gears. You can even do this in low gears a couple of times on a recovery ride.
Push the pedals, pull the bars
Remember it’s not all about smashing through the pedals. Another tip to getting the most from your sprint on your bike is counter pulling on the bars (the drops). When you push down on the pedal, pull up on the bars—an action similar to pulling on a Wellington boot. The result of the pull is extra force applied to the pedals and a faster moving bike.
Get up to speed quickly
Don’t be overgeared for a sprint. (Using a gear combination that is too high or too hard.) It is important to get up to speed quickly, but it’s no good having all of that fast reaction speed if it takes you all day to get up to speed.
Jump out of the saddle and get up to speed, then sit in the seat and smash it all the way to the line. Click up a gear if you need to, but remember, if you have worked hard with the 3LC: Sprinting training session you should be capable of hitting 130 revs per minute!
Don’t look like a break-dancer—be a smooth operator!
Remember not to rock your bike side-to-side too much when sprinting. You’re in a bike race, not a disco! You will get more power through the back wheel by forcing those pedals down rather than rocking side-to-side. Once you are up to speed and seated, keep your upper body relaxed and smooth so all the power comes from your gluts and legs.
Sprinting Tip Summary – write these down & stick them to your bars!
• Explode through the pedals
• Counter pull up on the bars as you push down on the pedals
• Don’t rock side-to-side too much
• Keep your upper body relaxed