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How To Increase Sprinting Speed Cycling With Power Acceleration
Are cyclists born or made? Would Mark Cavendish or Sir Chris Hoy have excelled in world championships if they hadn’t been born with real physical advantages? The answer is yes – with specific training programs and focus, athletes can be made. But no – to get to the levels that Cav and Sir Chris achieve, then you need to be blessed with features that mean you can get that extra kick, when needed.
So what can you do to become a good professional cyclist?
A successful cyclist will have the right bias for the ‘fast twitch’ muscles in their legs, so that they can get their full strength out of the 300m burst. In order to run more, build strength and push harder when it is very close to the end, you must be blessed with this type of muscle from birth. But how far can you go without such a gift? If you want to be the next Cav or Sir Chris, how can you follow a training plan that gives you the best chance of success in the final?
How can you increase your speed on the bike, regardless of the number of fast-twitch muscle fibers?
This method is to simulate the pain of the last effort, making your legs get rid of the pain from the intense effort. And be ready even after 3-4 hours of running. It starts in the gym and ends in your mind. But most of the development of your sprint training speed comes from the road.
1. Exercising needs to work your entire body – but it doesn’t have to be overwhelming. Twice a week in the winter, once a week in the spring when you’re putting in the basic miles and maybe a lighter session every week, in the summer. Your winter time can be spent using heavy weights for bench presses and squats – using equipment and tools under the guidance of a qualified person until you have a good program.
But as the season approaches and you start running, you should reduce the weight and rely on repetitions more often, including more stretching. And every night at home you can try to do exercises sitting on the wall. Try to increase the number of seconds by doing this each time. And take the last 20 seconds to lift the balls of your feet up and down.
2. Whether you want to train for cycling on the road or on the track, road training is where you get the leap forward in your running power. You need a base of at least 150km per week for winter training at a high cadence. Then you use other times to build your strength through Higher Education. 30-40 minutes of driving in circles, running into trees or running from corners.
Then build the last 5-600 meters with full power in two practice runs, maybe in the gear you would run in on the flat- 53×13 for an advanced rider.
3. Running to win road sprints in order to protect your strength in races that count. In a high-level competition you may be called for 5-6 attempts to close gaps or join in the break. Then 3-4 attempts as the attack surrounds you in the last kilometers. If you wait for others to close the gaps, then you also have more energy in the tank for the last 500m in the two main trials. One to get to the front and the other to put everything in the last 200m.
Only you can judge the waiting time, if the attack is happening. But as soon as you decide to close the gap without help, follow this as a sprint. If the riders in the deviation group are any good they will be attacking at 45kph. So it’s in the math. If you want to close the gap of 30 seconds you need to run at an average of 55kph for at least two minutes. This also means shocking the team into running away with a high speed attack of 65 kph for 20 seconds at full power.
4. So think of running as a sprint. And think of running as your path to self-confidence and the joy of success. Your mental strength is very important. It starts with your basic training and your dedication to making your legs hurt – until you’re about to enjoy them!
It is your confidence in the business end of the race to be able to judge where you can place yourself in front of the top ten riders. The one to follow is the one who can lead. As you get better at it, this will become second nature – and other riders will follow suit!
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