Sprint cycling training benefits nearly every type of rider. Whether a short race, or even if your goal is a hundred mile sportive where sprinting for a finish line is unlikely. There are still clear reasons why sprinting training can benefit your fitness. We’ll show you why you might want to consider sprint training and give top tips on how to improve your sprint.
Table of Contents:
You may think that some lucky cyclists are born with the innate ability to sprint, and whilst physiology can play a part, we think that everyone has the ability to become a better sprinter. More than just speed, there are other benefits to sprint training which you might not have considered:
Sprint training can be incorporated into your training, in order to support your cycling and help you reach your goals. Almost every cyclist wants to win, whether they admit it or not! It could be a local race, a stage of a multi-day sportive or simply the cafe sprint, it’s always nice to know that you can beat the competition!
Sprint training is high intensity and as such it requires recycling recovery time between sessions. For this reason, some coaches will advocate not using sprint workouts during a base building cycling phase. However, as sprint training has been shown to have a positive benefit on your endurance there is an argument for including at least one session a week. This is if you are cycling with a busy schedule, and are particularly short on training time, throughout the year.
If sprinting and speed is your target, then increase the number of sprint training or interval sessions you do in the pre-competition phase of your training as you reduce the moderate intensity volume to allow more time for recovery.
If you are new to sprint training or high intensity training efforts, then you are likely to get some muscle soreness and stiffness after your first few sessions which is totally normal. However, sprinting does increase the load on your ligaments and tendons. Therefore, if a pain is sharp or located in one specific area, such as knee pain while cycling, rather than a generalised ache, make sure you get it checked out.
Training is a proven way to improve your sprint. However, the outcome on the day will be determined by your sprint strategy. We’ve detailed three of the best ways to make sure you’re at the front of the pack:
Sprint training can provide speed and endurance benefits, but only when you’ve successfully built it into your workouts and plans. There are three key types of sprint training, these can be added into longer endurance rides or sessions on their own:
This helps you to develop explosive power from a slow speed. Good for attacking, standing starts or on a climb.
Get into a big gear and roll slowly till you are almost at a standstill. Either in or out the saddle, accelerate and hold it for 20 seconds or until you start to spin out. Ease back into an easier gear and spin for 5 minutes. Repeat up to 8 times.
If you are sprinting against other riders, then chances are you will already be moving fast. This helps you to accelerate to get the gap.
Use a safe downhill slope to increase your speed, when you get close to the bottom of the hill shift gears and increase your cadence to accelerate. Keep the speed up as you hit the flat, or bottom of the next hill if it is a rolling stretch of road.
One sprint is seldom enough in a race situation. This will help with repeated sprints out of corners or if you have to go again to make an attack stick.
Sprint hard for thirty seconds, then pedal easily for thirty seconds, repeat 5 times. Make sure you don’t stop pedalling between efforts, you need to maintain momentum to keep the speed high. Recovery spin for 5 minutes. Repeat up to 5 times in a session and follow with a good cool down. This session is best suited to indoor training on your smart bike.
If you’re looking to improve your sprint training, try one of the following sessions. These sessions work best when added to a structured training plan, so you can work on your overall goal of increasing endurance or power, whilst adding that ‘edge’ to get you ahead of the competition.
Top tip - these sessions are high intensity, so we recommend the 20 minute warm up as the perfect way to prepare with the Wattbike Hub.
Top tip - you can find a recommended resistance for your Wattbike using the Pro and Trainer resistance tables, for these sessions your power should be at MMP, or up to 15% higher than MMP.
At Wattbike, improving your cycling performance is easier than ever thanks to our cycling data. You’ll find tailored insights to your training every time you ride. Whilst performance tests and training programmes help you benchmark your progress and reach your goals.