I can outsprint all of my friends despite the fact that they (I think) have stronger legs than me. I attribute this to the fact that I am comfortable peddling at 140+ cadences. That also changes something else for me: I see a lot of people talking about sprinting like changing gears during the sprint is not an option. Now I can change gears while pushing upwards of 1100 watts because I'm doing it by having a high cadence with less load on the gears. Also, Joe Friel's triangle of cycling ability which has Force, Endurance, Speed Skills (the ability to turn the cranks at high cadences) as the three vertices. These are the basic abilities. The advanced abilities are the edges of the triangle. Sprinting is between force and speed skills, muscular endurance is between force and endurance, and anaerobic endurance is between endurance and speed skills. All this to say that my own experience and Joe Friel's advice says that the ability to pedal fast is a paramount to sprinting ability. I naturally get up to 140 cadence on a geared bike. That's how I do it probably because I've spent a lot of time on a track bike with a gear that required me to pedal at 160 rpm to get up to 50kmh. I wouldn't say that 140+ cadence is necessary for sprinting fast, but I would definitely emphasize that at least being able to pedal at 120 would be beneficial for anyone's sprinting ability.
If you have to ride on multi-use paths, you can use it as a sprint training session while still sharing the path like a responsible cyclist. Keeping your bike in your highest gear, approach pedestrians as slow as possible (even if you have to brake), wait for a clear path, pass giving a wide berth. once clear hammer it till you start to spin out (typically takes about 10 seconds), coast up to the next pedestrian(s), repeat. I regularly ride a 5-km stretch of MUP and get on average 10 sprints in.
Excellent training video. Maybe one of your best. Do more like it for other types of training goals. Then you can do a video on a sample 6 week training plan where you put them all together.
What i do is pick to makers on the side of the rode and as soon as i pass the first one i sprint as hard as i can till i pass the second one about 50meters followed by a short rest period and repeat till i feel iv done enough. Its important to train your sprint, climbing, and decending because there always going to be someone better than you but how much better is up to you
I recently bought my first pair of cleats and have been loving them so far, I'm able to sprint with about an extra 10kph. However, I don't find clipping in the easiest thing. On my ride yesterday morning I got to a busy traffic light, with cars in front and behind me. As soon as the car in front began to move I attempted to clip in. However, I missed the front of the pedal and my foot slid out with a lot of speed, pulling my body off balance. I completely lost control of the bike and next thing I knew I was lying on the cold, wet ground waiting for an ambulance. It was quite embarrassing due to the number of cars around, but it did make me feel better knowing I'm still better at clipping in than Matt.
Ciaran Dawson I just took a spill on my maiden voyage with cleats, fell on drive side, and caused $200 worth of damage. Pearl Izumi thermal tights literally saved my skin! Hope you recovered fully!
Great video, guys. For a future series, have you thought about TT techniques? Local TTs will start to kick off here in the states soon and either good trainer workouts or road training will benefit a lot of us. Thanks. - Greg
I like interval workouts like the one Simon suggests. I noticed a great improvement in my ability to sprint out of corners when mountain biking after I'd done a few sessions. Annoyingly, even with intervals as long as 20 s/ 10 s my Edge 510 starts to fall behind. The beeps to alert me to rest or work are missed and data points are dropped. It's very disappointing for some high-end kit to fail to perform like that.
You have me confused because I have an edge 510 and it works perfectly for this. Do you use the workouts feature or how do you use it for your interval sessions?
FA1L3NFOE Yeah I do use the workout feature. I programmed in a Tabata workout as described here: britishcyclesport.com/2013/training/tabata-intervals/. Ideally I would set a 'rate of perceived exertion' target for the 20 s work intervals, but that's not available, so I just set an unattainably high speed target. When it warns me I'm going too slow, it seems to put the to the next interval out of sync. Looking back, it's been a while since it dropped data points in a big way - once it failed to record the last half of all four sets: 4 x ~90 s drops - so that might have been remedied in an update since then.
All these 5 second/10second/20second intervals... I find them quite hard to follow with my Garmin (Edge 510) without any distinct visual/audio queues... Even a screen with only a single timer is kinda hard to follow when you're on your 5th rep of an all-out interval. Have you guys found any other device (something like those interval timers they use at gyms maybe?) to make things easier to follow such training programs?? I've even thought of using Arduino to make a simple 2-3 LED timer, but my complete lack of programming knowledge stopped me right after :D
I write my interval times down on a piece of paper. For example here I have a warm up for 20 minutes and then a 10 second sprint at: 1: 20:00 minutes in 2: 23:00 3: 26:00 5: 29:00 6: 32:00 7: 38:00 9: 44:00 10: 47:00 with 3 minutes recovery in between and then there is some other efforts of 5 and 10 minutes after that. You can also press the lap button on the 510 once you've started or after you've finished the 10 seconds. This means that I only have to look at my ride time and tick each sprint off as I do them on the piece of paper or in my head.
Rory's idea is a good old pro trick, stick it on your top tube or stem for added style points. If you have loads of intervals to do and you lose count, why not take a handful of tiny pebbles with you that correspond to the number of intervals. After each one, throw a pebble away from you back pocket, and train until you have none left.
Wow dude you've been missing out. If you go on garmin connect on a PC you can create a workout and then send it to your edge 510. Then go into workouts on your edge and press ride. This will give you countdowns for intervals, warn you when you leave your desired zone etc. let me know if you have any problems
@Danielle Lloyd What do you mean turn off , turn on? I noticed that riding out of the saddle helps to relive the pain. Also i noticed that my saddle is tilted slighty to the left ( left side of the saddle seems a bit lower then the right side) but i dont understand this because my bike is pretty new and there is no adjustement for that...
I think Danielle was just being silly and quite possibly referencing The I.T. Crowd in a bit of nonsensical useless 'advice'. (Also you could've replied directly under her post so that she'd see this and possibly reply.)
Si session is a killer. I've done sth similar to it and I ended almost dead. BTW, it's great in the end. About Dan's, can't perform it 'cause I live on the flats and Matt's it's a must in every day training. My tip: Try Si's on a velodrome. It's amazing. Standing launches are quite good also (first part of Dan's session). Thank you, guys! BTW, do you have any tip to be a good sprinter's launcher (like Tony Martin in the bunch sprint of today's stage of Dubai tour)? As it got a name in the peloton?
PRO TIP: Just add beans to your pre race meal... I feel the extra propulsion is sometimes exactly what's needed. Also it distracts the trailing riders.
Thanks guys, great video again. I tried the session with sets of 5 and 10 second micro-intervals today towards the end of a 6 hour epic training ride and it was good! :-) I'm not used to practicing my sprinting, but it's actually quite easy to slot a set or two into a long endurance ride. You get quite an adrenaline rush from the sprints as well :-) Keep the videos coming, great stuff!
How fast will I need to be in order to win bunch sprints? The fastest I've gotten up to is 28.4mph or 45.7km. Is that a good speed or should I push to get even faster?
I noticed that Dan's breathing is a bit sporadic when he is sprinting. Is that a certain technique? Or is it just something that's hard to focus on when you are going full gas? I am a bit of a novice cyclist, so that IS a sincere question.
I think it's something that he does because it's hard to focus. When I am sprinting I am doing this "chou, chou" sounds the first 5 seconds. So I'm barely breathing when I am launching the sprint.
Hi GCN, Loved the show this week and I was wondering if any of you guys have ever experienced this problem. It occurred while I was riding out in the cold at the weekend, my hands went numb and never really came back to being normal again. Not sure if this is from the cold or because I did my longest ever ride and my hands aren't used to being in that position for too long. Thanks, Sam
Hi Sam, when riding in the cold it's very likely that you'll hands will go numb, but it will be from your fingers back towards your wrist. If it's due to being in an uncomfortable position, it's likely that the numbness will start in your palm.
Hi, I've had this problem last summer, after personnal longest rides, I could barely move my little finger for 1 or 2 days, but this was linked with elbow tendinitis, which was also hurting my shoulder btw. Everything is connected.
Hi guys, I am just starting my life into cycling.. I want to put on some weight and because I can not run or lift weights doctor said to try sprinting in bike... I have no idea where to start. Could I do this program as a beginner?
I recently started road biking and i enjoy it very much but i have strong lower back pain only after 30min of riding? I had a basic bike fit and i have the right size frame, also i am pretty young and i do core and back exercises but still experience pain while cycling. I dont know what i could do? Please help
Hi Christophe Friedli - it really depends on what your aims and goals are. If you're simply wanting to get a little better or work on a weakness, once or twice a week is fine. On the other hand, if you're wanting to make big improvements in sprinting, then you can have focussed periods where you do this kind of session 3 or 4 times a week.
Global Cycling Network Thank you so much. I really appreciate the reply. Keep up the great work with all these amazing videos. :)
10 ปีที่แล้ว
Could you do a video for best women's bikes for money or something like that please? I Want to get a new bike to fit (I'm thinking possibly GCN inspired Cyclocross bike) but all women's bikes are just pink or not as good as the men's. My current most used bike is a men's, just altered and the smallest frame. Thanks.
Hi GCN, I recently got my first road bike and was wondering if it would be worth paying the extra for road pedals/shoes or if I could just get another set of the clipless ones I have on my mountain bike and use the same shoes? Would it make much of a difference or not? Also, should I go for a powermeter or is it not worth it as I am 13
Hi Thomas, you can totally use mtb pedals and shoes, you certainly won't lose any performance. However, road pedals and shoes do feel a bit nicer, more positive, less movement. As for the powermeter, personally I think that's a bit overkill for someone your age. Riding should be about fun, not numbers, there's plenty of time to worry about such things as you get older.
Global Cycling Network Thanks for replying, I will probably go with the mtb ones to keep the costs down, especially if my feet grow(less shoes to replace). Thanks again
I race in the youth category and I'm more a power sprinter, but I can't use my power on a 14-25 cassette, my leggs can't get that RPM then the others do, have any idea's to train on your RPM speed?
Yes, but you'll have to sprint in a slightly different way. When accelerating hard on the trainer your back wheel can often slip, so you'll have to accelerate slightly more gently.
I don't see why not, i do a lot of sprint training on the turbo since i don't have to dodge pot holes and the like. I've had no stability issues with mine
Manfred Stienstra I do all of my interval training on the turbo, just do the sprints sat in the saddle. I'm a track rider so I do the vast majority of my acceleration in the saddle anyway but when it comes to riding a crit or a road race I'm still just as good out of the saddle. It doesn't really matter whether you're in or out of the saddle you are training the same muscles.
Hey guys, I managed to get Si's sprint session and compiled into an audio (aprox 93Mb, 1h) with some songs according to the effort you should put, to avoid having to look at a paper on your top tube or memorizing what you should do and when... if anyone's interested, just ask me and reply with your email and I'll send you a link...Again, its just something I made for myself as a helper to my training on the roads..(I often ride with 1 in-ear headphone, generally on the right), so, don't expect anything professional! I've used it and it suited me veeeeeery well! Thanks Global Cycling Network !!
+Thomas Crabtree Just sent it to you, For anyone else who want this session, here it its : www.dropbox.com/s/1t0iidk7lpk7wfv/Sprint%20Training.mp3?dl=0
My sprinting was best when these guys in a car would come behind me and throw beer cans out. They don't come around anymore and I've never been the same. Lol
Étienne M. J. L. Rory Mackay that's the wrong way, do the opposite! Learn to ride out of the saddle, do it more often, improve your bike skills - it's important not only for sprinting, but also for climbing and for your safety! And, believe it or not, it will make you much faster... (because you will ride more relaxed and not waste your energy)
Seems too complicated, an ex pro in my club says sprint training for him was literally cycling steady out for 20 mins to his sprint spot, a flat quiet road, then 20 sec sprint to 20 sec recovery. I remember he always says....if you can do more than 10 then you aren’t sprinting properly.
For me, 10 seconds is nowhere near long enough for an interval. I aim for a HR of ~130 before I hit a sprint and go as hard as possible for 60-90 seconds. It's only half way before my HR is getting up to 170ish and I can feel the lactic really building. The aim is to train your anaerobic energy system, and I can't see how a 10s interval can generate that intensity. Though I guess the GCN boys have to be wary that all level of riders watch vids like this, and going from predominantly easy riding to maximal efforts isn't a good idea, in which case 10s efforts make sense as a starting point.
This is a Sprint work out. Sprinting is a neromuscular work out, so efforts need to be a short all out intensity. A power meter would be a better tool to measure your effort. If you want to make this work out more challenging reduce the recovery time to the same as your interval ,10 seconds 10 seconds off. Happy training!
Yeah heart rate doesn't really work at all for measuring short efforts like those in a sprint. Heart rate lag usually means it takes a while to get up to a heart rate that would correspond to the effort level but a 10 second interval would be finished by then.
And btw a shorter interval does not mean it's for weaker riders. You can guarantee the best riders in the world do efforts such as these to work on their sprint. A 90 second interval is more of a V02 max interval rather than a sprint so if your doing that to work on your sprint it's probably not the best way to do it.
counting to ten whilst sprinting: 1..2..3..4..567810 done! :p
+HPCyclingIsAwesome Hahaha!
metronome
I can outsprint all of my friends despite the fact that they (I think) have stronger legs than me. I attribute this to the fact that I am comfortable peddling at 140+ cadences. That also changes something else for me: I see a lot of people talking about sprinting like changing gears during the sprint is not an option. Now I can change gears while pushing upwards of 1100 watts because I'm doing it by having a high cadence with less load on the gears.
Also, Joe Friel's triangle of cycling ability which has Force, Endurance, Speed Skills (the ability to turn the cranks at high cadences) as the three vertices. These are the basic abilities. The advanced abilities are the edges of the triangle. Sprinting is between force and speed skills, muscular endurance is between force and endurance, and anaerobic endurance is between endurance and speed skills.
All this to say that my own experience and Joe Friel's advice says that the ability to pedal fast is a paramount to sprinting ability. I naturally get up to 140 cadence on a geared bike. That's how I do it probably because I've spent a lot of time on a track bike with a gear that required me to pedal at 160 rpm to get up to 50kmh. I wouldn't say that 140+ cadence is necessary for sprinting fast, but I would definitely emphasize that at least being able to pedal at 120 would be beneficial for anyone's sprinting ability.
Any saw the guy behind you guys went you was racing. I love your show. You guys teach me a lot. Thanks
I bet Dan will get much better at sprinting if he does the :10 seconds intervals for the whole :10!
Thought the same thing, think he needs a session on counting to ten!
If you have to ride on multi-use paths, you can use it as a sprint training session while still sharing the path like a responsible cyclist. Keeping your bike in your highest gear, approach pedestrians as slow as possible (even if you have to brake), wait for a clear path, pass giving a wide berth. once clear hammer it till you start to spin out (typically takes about 10 seconds), coast up to the next pedestrian(s), repeat. I regularly ride a 5-km stretch of MUP and get on average 10 sprints in.
Excellent training video. Maybe one of your best. Do more like it for other types of training goals. Then you can do a video on a sample 6 week training plan where you put them all together.
What i do is pick to makers on the side of the rode and as soon as i pass the first one i sprint as hard as i can till i pass the second one about 50meters followed by a short rest period and repeat till i feel iv done enough. Its important to train your sprint, climbing, and decending because there always going to be someone better than you but how much better is up to you
I recently bought my first pair of cleats and have been loving them so far, I'm able to sprint with about an extra 10kph. However, I don't find clipping in the easiest thing. On my ride yesterday morning I got to a busy traffic light, with cars in front and behind me. As soon as the car in front began to move I attempted to clip in. However, I missed the front of the pedal and my foot slid out with a lot of speed, pulling my body off balance. I completely lost control of the bike and next thing I knew I was lying on the cold, wet ground waiting for an ambulance. It was quite embarrassing due to the number of cars around, but it did make me feel better knowing I'm still better at clipping in than Matt.
Ciaran Dawson I just took a spill on my maiden voyage with cleats, fell on drive side, and caused $200 worth of damage. Pearl Izumi thermal tights literally saved my skin! Hope you recovered fully!
really good video and love the Wheel sucker at the end
Session 1 basically describes a London commute!
You're not doing it right - you're not meant to stop or even slow down for any reason!
5:13 thanks for dropping me guys, I had 10 kilos of beer in my bags I would have gladly shared. Elitists...
Great advice. Ride on and ride strong.
Great video, guys. For a future series, have you thought about TT techniques? Local TTs will start to kick off here in the states soon and either good trainer workouts or road training will benefit a lot of us. Thanks. - Greg
you told us how to get rid of wheelsuckers, but who's that behind you at 5:12 :D
That was some impressive acceleration, my friend.
I like interval workouts like the one Simon suggests. I noticed a great improvement in my ability to sprint out of corners when mountain biking after I'd done a few sessions. Annoyingly, even with intervals as long as 20 s/ 10 s my Edge 510 starts to fall behind. The beeps to alert me to rest or work are missed and data points are dropped. It's very disappointing for some high-end kit to fail to perform like that.
You have me confused because I have an edge 510 and it works perfectly for this. Do you use the workouts feature or how do you use it for your interval sessions?
FA1L3NFOE
Yeah I do use the workout feature. I programmed in a Tabata workout as described here: britishcyclesport.com/2013/training/tabata-intervals/. Ideally I would set a 'rate of perceived exertion' target for the 20 s work intervals, but that's not available, so I just set an unattainably high speed target. When it warns me I'm going too slow, it seems to put the to the next interval out of sync. Looking back, it's been a while since it dropped data points in a big way - once it failed to record the last half of all four sets: 4 x ~90 s drops - so that might have been remedied in an update since then.
Catcrumbs I actually made out an audio based on Si's session...If anyone wants it, it just helps to remember what to do with some songs
Neat training session! Wil try it tomorrow
Do you guys have a video on training FTP? Thanks
All these 5 second/10second/20second intervals...
I find them quite hard to follow with my Garmin (Edge 510) without any distinct visual/audio queues...
Even a screen with only a single timer is kinda hard to follow when you're on your 5th rep of an all-out interval.
Have you guys found any other device (something like those interval timers they use at gyms maybe?) to make things easier to follow such training programs??
I've even thought of using Arduino to make a simple 2-3 LED timer, but my complete lack of programming knowledge stopped me right after :D
I write my interval times down on a piece of paper. For example here I have a warm up for 20 minutes and then a 10 second sprint at:
1: 20:00 minutes in
2: 23:00
3: 26:00
5: 29:00
6: 32:00
7: 38:00
9: 44:00
10: 47:00
with 3 minutes recovery in between and then there is some other efforts of 5 and 10 minutes after that.
You can also press the lap button on the 510 once you've started or after you've finished the 10 seconds.
This means that I only have to look at my ride time and tick each sprint off as I do them on the piece of paper or in my head.
Rory's idea is a good old pro trick, stick it on your top tube or stem for added style points. If you have loads of intervals to do and you lose count, why not take a handful of tiny pebbles with you that correspond to the number of intervals. After each one, throw a pebble away from you back pocket, and train until you have none left.
Wow dude you've been missing out. If you go on garmin connect on a PC you can create a workout and then send it to your edge 510. Then go into workouts on your edge and press ride. This will give you countdowns for intervals, warn you when you leave your desired zone etc. let me know if you have any problems
Any tips on the technique required to sprint out of the saddle in the drops? I find that really hard.
Anyone else notice the guy keeping up at the end in the white top keeping up?
You didn't recognise him?! That guy won the Tour back in the 70's!
Max Clark Yeah that guy tho at the back ahahah lol so Thug
Arlhec Novelas I swear he's not wearing a helmet!
The bike used by dan is a Canyon Endurace?
@Danielle Lloyd
What do you mean turn off , turn on? I noticed that riding out of the saddle helps to relive the pain. Also i noticed that my saddle is tilted slighty to the left ( left side of the saddle seems a bit lower then the right side) but i dont understand this because my bike is pretty new and there is no adjustement for that...
I think Danielle was just being silly and quite possibly referencing The I.T. Crowd in a bit of nonsensical useless 'advice'. (Also you could've replied directly under her post so that she'd see this and possibly reply.)
Si session is a killer. I've done sth similar to it and I ended almost dead. BTW, it's great in the end. About Dan's, can't perform it 'cause I live on the flats and Matt's it's a must in every day training.
My tip: Try Si's on a velodrome. It's amazing. Standing launches are quite good also (first part of Dan's session).
Thank you, guys! BTW, do you have any tip to be a good sprinter's launcher (like Tony Martin in the bunch sprint of today's stage of Dubai tour)? As it got a name in the peloton?
PRO TIP: Just add beans to your pre race meal... I feel the extra propulsion is sometimes exactly what's needed. Also it distracts the trailing riders.
For session 2, should the sprints be standing sprints or sprints from cruising speed?
I thought my video went into fast foward, turns out Dan Lloyd is just that fast. What a boss!
Thanks guys, great video again. I tried the session with sets of 5 and 10 second micro-intervals today towards the end of a 6 hour epic training ride and it was good! :-)
I'm not used to practicing my sprinting, but it's actually quite easy to slot a set or two into a long endurance ride. You get quite an adrenaline rush from the sprints as well :-) Keep the videos coming, great stuff!
Would it be possible for these training plans to be made into downloadable Garmin files?
excellent video.
How would you compare doing this type of training on a spin bike/trainer ride?
How fast will I need to be in order to win bunch sprints? The fastest I've gotten up to is 28.4mph or 45.7km. Is that a good speed or should I push to get even faster?
I noticed that Dan's breathing is a bit sporadic when he is sprinting. Is that a certain technique? Or is it just something that's hard to focus on when you are going full gas? I am a bit of a novice cyclist, so that IS a sincere question.
I think it's something that he does because it's hard to focus. When I am sprinting I am doing this "chou, chou" sounds the first 5 seconds. So I'm barely breathing when I am launching the sprint.
Hi GCN,
Loved the show this week and I was wondering if any of you guys have ever experienced this problem. It occurred while I was riding out in the cold at the weekend, my hands went numb and never really came back to being normal again. Not sure if this is from the cold or because I did my longest ever ride and my hands aren't used to being in that position for too long.
Thanks,
Sam
Hi Sam, when riding in the cold it's very likely that you'll hands will go numb, but it will be from your fingers back towards your wrist. If it's due to being in an uncomfortable position, it's likely that the numbness will start in your palm.
Hi, I've had this problem last summer, after personnal longest rides, I could barely move my little finger for 1 or 2 days, but this was linked with elbow tendinitis, which was also hurting my shoulder btw. Everything is connected.
Great video! Please make more videos with targeted training advice.
I love you guys.
Hi guys, I am just starting my life into cycling.. I want to put on some weight and because I can not run or lift weights doctor said to try sprinting in bike... I have no idea where to start. Could I do this program as a beginner?
Good video, I liked the "How to improve you[r] sprinting better" though.
I recently started road biking and i enjoy it very much but i have strong lower back pain only after 30min of riding? I had a basic bike fit and i have the right size frame, also i am pretty young and i do core and back exercises but still experience pain while cycling. I dont know what i could do? Please help
Could be a lack of hamstring length. Are your hammies tight?
Watch their videos on stretching, too. Strength build-up is good, but more muscle mass can also = less flexibility.
When I started cycling,in had the same problem. It went away because I stretched a lot.
Check out their stretching video. I bet your LB hurts because your hips are tight.
Great video Global Cycling Network ! How often would you recommend doing these training sessions? One? Two? Three times a week? Cheers.
Hi Christophe Friedli - it really depends on what your aims and goals are. If you're simply wanting to get a little better or work on a weakness, once or twice a week is fine. On the other hand, if you're wanting to make big improvements in sprinting, then you can have focussed periods where you do this kind of session 3 or 4 times a week.
Global Cycling Network Thank you so much. I really appreciate the reply. Keep up the great work with all these amazing videos. :)
Could you do a video for best women's bikes for money or something like that please? I Want to get a new bike to fit (I'm thinking possibly GCN inspired Cyclocross bike) but all women's bikes are just pink or not as good as the men's. My current most used bike is a men's, just altered and the smallest frame. Thanks.
Hi GCN, I recently got my first road bike and was wondering if it would be worth paying the extra for road pedals/shoes or if I could just get another set of the clipless ones I have on my mountain bike and use the same shoes? Would it make much of a difference or not? Also, should I go for a powermeter or is it not worth it as I am 13
Hi Thomas, you can totally use mtb pedals and shoes, you certainly won't lose any performance. However, road pedals and shoes do feel a bit nicer, more positive, less movement.
As for the powermeter, personally I think that's a bit overkill for someone your age. Riding should be about fun, not numbers, there's plenty of time to worry about such things as you get older.
Global Cycling Network Thanks for replying, I will probably go with the mtb ones to keep the costs down, especially if my feet grow(less shoes to replace). Thanks again
I race in the youth category and I'm more a power sprinter, but I can't use my power on a 14-25 cassette, my leggs can't get that RPM then the others do, have any idea's to train on your RPM speed?
Try track riding if you have a velodrome near your house. Best training to learn how to spin in my opinion.
Is it possible to do the second workout on a trainer?
Yes, but you'll have to sprint in a slightly different way. When accelerating hard on the trainer your back wheel can often slip, so you'll have to accelerate slightly more gently.
Dan them 10 second intervals were the quickest 10 seconds of my life. Hope your not like that in the bedroom department!! Lolz.
and weight training.
Are there any health benefits of sprint cycling vs normal cycling ?
Can I do this sessions on a Turbo Trainer???
I don't see why not, i do a lot of sprint training on the turbo since i don't have to dodge pot holes and the like. I've had no stability issues with mine
Manfred Stienstra I do all of my interval training on the turbo, just do the sprints sat in the saddle. I'm a track rider so I do the vast majority of my acceleration in the saddle anyway but when it comes to riding a crit or a road race I'm still just as good out of the saddle. It doesn't really matter whether you're in or out of the saddle you are training the same muscles.
Manfred Stienstra on the Kinetic Rock & Roll it's no problem...
again: on the Rock & Roll you can do every sprint...
Where’s sagan?🥺
Is the ridley simons bike now?
No, he just borrows it for filming when needed.
Global Cycling Network lasty
Dans helmet wasnt totally straight, ruined the video :(
Matt hasn't proven that he has the best bike handling skills, he made me very nervous when he took both hands off the bars there at the end.
Hey guys, I managed to get Si's sprint session and compiled into an audio (aprox 93Mb, 1h) with some songs according to the effort you should put, to avoid having to look at a paper on your top tube or memorizing what you should do and when... if anyone's interested, just ask me and reply with your email and I'll send you a link...Again, its just something I made for myself as a helper to my training on the roads..(I often ride with 1 in-ear headphone, generally on the right), so, don't expect anything professional! I've used it and it suited me veeeeeery well! Thanks Global Cycling Network !!
hi I want it, email me supersoni222@gmail.com
+Indon Gamer check your inbox, I've just sent you the link
+Bruno Kabbaz thx but its just 24 mins
I'm gonna double check it and upload it again if that's the case, sorry
+Thomas Crabtree Just sent it to you, For anyone else who want this session, here it its : www.dropbox.com/s/1t0iidk7lpk7wfv/Sprint%20Training.mp3?dl=0
You got some lovely weather in England! :v
3 minutes is a really long rest. I would reccommend 40/20s 40 second sprint the 20 light done 8 times then rest and repeat
Will this improve my sprinting?
is this the only GCN vid that didn't start with the logo thing?
Great video as always but I see you guys let's a guy with a fanny pack on his bike catch you during I sprint video. Lol keep the videos coming
Same in MTB???
Nice, road to ez?
5:12
Who's the guy behind you's on the bike at the end lol
My sprinting was best when these guys in a car would come behind me and throw beer cans out. They don't come around anymore and I've never been the same. Lol
At the end of session three it looked like another rider was wanting to get in on the bunch sprint.
It's no wonder Dan was never a good sprinter, he couldn't managed the full 10 seconds on either sprint.
The badman without a helmet
Im not really good in Sprinting, cause im not good in go out of the Saddel ^^
Do a track sprint then. In the saddle.
Étienne M. J. L. Rory Mackay that's the wrong way, do the opposite! Learn to ride out of the saddle, do it more often, improve your bike skills - it's important not only for sprinting, but also for climbing and for your safety! And, believe it or not, it will make you much faster... (because you will ride more relaxed and not waste your energy)
@@BritishArmy3SCOTS yeah u right, i had done for fix gear & i do it in folding bike, it work
how are you going to leave out peter sagan ?????
Seems too complicated, an ex pro in my club says sprint training for him was literally cycling steady out for 20 mins to his sprint spot, a flat quiet road, then 20 sec sprint to 20 sec recovery. I remember he always says....if you can do more than 10 then you aren’t sprinting properly.
For me, 10 seconds is nowhere near long enough for an interval. I aim for a HR of ~130 before I hit a sprint and go as hard as possible for 60-90 seconds. It's only half way before my HR is getting up to 170ish and I can feel the lactic really building. The aim is to train your anaerobic energy system, and I can't see how a 10s interval can generate that intensity.
Though I guess the GCN boys have to be wary that all level of riders watch vids like this, and going from predominantly easy riding to maximal efforts isn't a good idea, in which case 10s efforts make sense as a starting point.
This is a Sprint work out. Sprinting is a neromuscular work out, so efforts need to be a short all out intensity. A power meter would be a better tool to measure your effort. If you want to make this work out more challenging reduce the recovery time to the same as your interval ,10 seconds 10 seconds off. Happy training!
Good tip!
Yeah heart rate doesn't really work at all for measuring short efforts like those in a sprint. Heart rate lag usually means it takes a while to get up to a heart rate that would correspond to the effort level but a 10 second interval would be finished by then.
And btw a shorter interval does not mean it's for weaker riders. You can guarantee the best riders in the world do efforts such as these to work on their sprint. A 90 second interval is more of a V02 max interval rather than a sprint so if your doing that to work on your sprint it's probably not the best way to do it.
I do those 45km/h on the flats and I'm Not even close to pro
As same i did to my folding bike just max 56kmh, miss my old skill reach 59kmh on vintage custom rb😭
Ugh i want to have a road bike,so bad
Anyone else notice the guy in the background at the end?
Why don't your helmets combine with your kit? Not saluted
I wanna be Sprinter because of Dom Kang
ride responsibly... like te guy behind you without the helmet... :)
i think Matt is a sprinter
Man,..I miss matt's laugh!
there's a guy without helmet at the back
one eye on hazara cyclist channel name hazara cycling network
should of called the video, how to pull a ' toilet face'!!