{"id":194462,"date":"2023-11-16T14:31:36","date_gmt":"2023-11-16T14:31:36","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=194462"},"modified":"2023-11-16T14:31:36","modified_gmt":"2023-11-16T14:31:36","slug":"how-to-get-into-sprinting-as-a-non-sprinter","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2023\/11\/16\/how-to-get-into-sprinting-as-a-non-sprinter\/","title":{"rendered":"How to Get into Sprinting as a Non-Sprinter"},"content":{"rendered":"

Sprinting is often seen as something only elite cyclists do but it\u2019s surprisingly accessible and beneficial for everyone. Most hobbyists don\u2019t see themselves as sprinters so they don\u2019t even entertain the idea of trying to learn this discipline and include it in their training. This article demystifies sprinting, showing how even non-sprinters can easily do it and reap the rewards.<\/strong><\/p>\n

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What most self-proclaimed non-sprinters may not realize is that sprinting doesn\u2019t just improve sprinting. Studies have shown that sprints can improve endurance capacity, especially in recreational cyclists. And sprints can be relatively easy to include in your usual rides. Let\u2019s take a look at what a good sprinting technique looks like and some examples of sprint workouts.<\/p>\n

Technique checklist<\/strong><\/h2>\n

Sprinting will feel much more natural and fun when you learn the proper body position, tension, and rhythm essential for an effective sprint. Here are a few things to keep in mind when starting out. You probably know most of these things but take it as a checklist, maybe there are a few that you could focus on.<\/p>\n

Body Position:<\/strong> when preparing to sprint, position your hands at the top of the drops, behind the shifters. Hinge forward at the hips for a flat back position but stay far back enough for balance. The saddle\u2019s nose should brush against the back of your hamstrings.<\/p>\n

Arm position:<\/strong> bend your wrists slightly, move your elbows outward, and apply inward force on your bars, as if bending them inward.<\/p>\n

Tension:<\/strong> pull the bars towards your hips with each pedal stroke. Synchronise the peak force of your leg with the peak force of the opposite arm. Distribute tension evenly across your core, chest, arms, back, and hips for themost efficient power transfer.<\/p>\n

Cadence:<\/strong> a high cadence out of the saddle is essential, it will help you generate more power during sprints. The ideal sprinting cadence is between 90-120 rpm depending on the rider\u2019s physiology. It takes time and practice to build up to high rpm.<\/p>\n

\"Liege-Bastogne-Liege\"<\/a>
Sprinting is often seen as something only elite cyclists do but it\u2019s surprisingly accessible and beneficial for everyone. \u00a9 Profimedia<\/figcaption><\/figure>\n

Uphill sprints<\/strong><\/h2>\n

Uphill sprints are a great place to start as they favour lighter riders who would normally struggle against typical sprinters who dominate on the flats. It\u2019s important to keep hill sprints really short due to the difficulty in maintaining top speed uphill. This is what a beginner-friendly workout could look like. Find a relatively steep hill in your area, approach from the flats at a high speed and then jump out of the saddle for a 15-second sprint as you hit the incline. Stay fully focused on proper technique for the whole 15 seconds to get the most out of it.<\/p>\n

Recovery between sprints is crucial, take at least 5 minutes to spin easily before attempting a second go. The number of sprints you should do varies by experience level. Beginners should do 4, intermediates 6, and advanced riders up to 10, possibly split into two separate sets with longer recovery in between.<\/p>\n

Linked speed intervals<\/strong><\/h2>\n

If you want to give sprinting on the flats a try, linked speed intervals are a fun way to test your skills. You can think of these as a 3-stage sprint. To prepare, you have to get up to a decently fast speed with a fast cadence of around 90 in a relatively hard gear and your hands on the drops. Then follow these steps:<\/p>\n