Developing your sprint technique (SkillZ and DrillZ – January 18)

Ian Murray of Team ODZ leads the Castelli Ride Series SkillZ and DrillZ training ride each Wednesday at 6:30PM EST.

Each ride focuses on developing key skills for competitive riders, and each week Ian posts a written summary for the benefit of anyone who couldn’t make the ride. Here is the summary for January 18th, 2016.

Well, Murphy struck in glorious fashion tonight! This evening was plagued with technical issues with my Internet access and new headphones; however, we fought through it and did some good work on developing the technique to execute a sprint.

As was the case two weeks ago, I am back on the road. Earlier in the morning, I tested out using the treadmill in the hotel gym, my Stryd power meter (meant for running) with Zwift set to cycling on my iPad, and with Discord open on the cell phone. It worked awesomely… until a ton of sweat found its way into the microphone on my headphones. We’ll call that set number three in the last six months and the first victim of 2017. New headphones were purchased over lunch, but I didn’t have time to do much testing before the event. It worked on the way to the hotel gym and subsequently failed as soon as I got on the treadmill. Fortunately, the Discord users could hear me, even though I could not hear them. Anyway, I found out that typing on the iPad while running on a treadmill is only slightly less difficult than doing it on the rollers at home. On to SDR!

Today we focused on proper gearing for a sprint, both sitting and standing. One of the weaknesses that is fairly common among cyclists who do not practice sprinting against an opponent is improper gear selection. When we are going near full gas, it is easy to simply lift the pace and sprint. Doing it in a race, though, is often not that simple. Timing a sprint is very important, and in Zwift, there is often a brief lapse in pace before the sprint. That is because we have not figured out how to effectively execute a lead-out train like we would attempt during an IRL race. Thus, Zwift sprints tend to be from a small group, emulating IRL break away sprint finishes.

In the case of Zwift sprinting, it is critically important to ensure that you are in the best gear to start and finish the sprint with as little shifting as possible. Chains skip, fall off, and break more often when you need clean action. That is not due to Mr. Murphy. It is due to high stress placed on the chain and the rider subsequently putting the chain in a position of weakness. That’s why chains drop more often when climbing or sprinting than when just riding at a chill pace. It is not because of bad karma or because the cycling gods have it out for you. You simply rolled the dice and paid for a mistake.

As usual, we started with our 1.5 W/kg pace while riders were moving within the bunch to practice that skill. After about ten minutes, we moved on to the sprint class. To start the DrillZ, I had all of the riders shift to a gear that offered resistance while pedaling at about 80 RPMs. I picked that RPM target, as it is not so low that it is a grind to ramp up the speed, nor is it so high that power won’t spike on the “jump” that starts the sprint. The drill was simply to start at that 80 RPMs and accelerate up to 105-115 RPMs over 10 seconds. The point was just to feel how the graduated ramp up feels, not to be an example of how one should execute a sprint. We repeated the drill a number of times, attempting to ramp up the RPMs (and as a side product, the power) quicker and quicker each time, holding the maximum power at that high RPM level for five to ten seconds.

After a few iterations, we adjusted the starting RPMs, both upwards of 90 and down to the low 60s. This was simply to show inefficiencies that are inherent with starting the sprint from those RPM ranges. To be clear, all of these range assertions are based on the understanding that the rider is already working to some extent and not just soft pedaling. Starting from the 90s is effective to quickly get to very high RPMs, which is very helpful to respond to attacks, but the rider will likely need to shift one or two times to avoid spinning out and limiting power output. Starting from a much lower cadence provides a rider a greater power range in the same gear. However, most riders will find it difficult to accelerate quickly from such a low cadence, and the time it will take to achieve optimal cadence for power output may allow too great of a gap to open for the rider to cover. Think of this like shifting your vehicle from second gear to fifth gear. When you do that, you normally experience a lag and a slower building of speed, making it harder to merge into traffic. It is the same when pedaling at a low cadence, especially if it is being done at an already higher-than-normal power output.

After executing a number of these drills, we switched from a seated starting position to a standing starting position. Most of the time, we start our sprint from a standing position, and the gearing is often different. Normally, I find that shifting one or two clicks harder is a great starting point for a standing sprint. Also, I can start from a slightly lower cadence, normally around 75 RPMs, and still get a great run with maybe one additional shift. As I discussed earlier, the fewer shifts that you need to perform while the chain is under load, the less chance you have of dropping or breaking your chain. Like in the seated sprinting drills, we practiced our ramp ups, progressing from a slower, methodical build to ramping as quickly as possible and sustaining that max power.

Now, one thing is painfully clear to most cyclists who have tried to sprint from more than a few hundred meters: executing a standing sprint becomes counterproductive if you cannot keep the pedals turning fast and the power flowing from the legs. More often than not, the lactic acid starts burning in the legs, causing the rider to expend energy to stay out of the saddle rather than utilizing that energy to go forward at a high rate of speed. Thus, we finished up our ride by practicing the longer sprint of about 30 seconds. Starting from a standing position, riders accelerated to max power, held it for 5 seconds, dropped to a seated position, and held the effort for the remainder. We repeated the effort 5 times on 60 seconds of rest, bringing us to the end of our session.

Remember, executing a strong sprint is as much about technique as it is about raw power. Sure, someone like Kittel or Cavendish can absolutely crush 99 percent of us even with a poorly executed sprint from a technique perspective. However, you may be able to take the county line sprint or the Castelli Saturday Showdown win from your riding buddy despite him or her being a bit stronger. I can’t guarantee you a win every time, but it definitely gives you a bit of an advantage if you take the time to practice these techniques from time to time.

That’s it for now. Next week we will go over counterattacking techniques and timing. We will also be back to live streaming on Zwift Live on Facebook next week, so tune in live or catch the video later if you are not able to participate. Until then, Ride On!

WBR London Igniter Sessions notes for week ending January 14

Just like anything else sprinting is a skill to be mastered on Zwift and Team WBR’s weekly London Igniter sessions on Thursday and Friday of last week focused on delivering group sprinting sessions aimed not only at improving rider fitness through the delivery of high intensity interval training [HIIT] but also at coaching the skills and techniques necessary for a successful sprint.

It is all very easy when you are in the midst of a practical demonstration but sprinting can be frustratingly difficult when you’re alone staring at a leader board with numbers which appear completely unattainable.

Consider whether you could:

1. Drop to the back of the group in order that when the sprint begins you can use the draft effect of the group to increase your speed as you power through;
2. Hold on to that PU [please no more feathers!!]… we see so many people just itching to press the button but don’t hit it too soon, wait until you’re at least past Marble Arch before kicking in the boosters;
3. By the time you pass the 300 metre sign be at 90% of your max;
4. Be flat out before you pass the 200 metre sign and then hang on to the grim end as the legs get heavier and heavier…

So how did we do?

Two amazing groups: 31 riders under 11 seconds on Thursday and another 20 under 11 seconds on Friday. Just remind me, was The Mall red before we started or did we paint it red with our power numbers? PB’s were falling like thumbs from the sky…

The picture above was taken from the final sprint on Friday and ‘yes’ you are reading that correctly: 9.02!! #kudos to Paul Bestwick but most of all #kudos to all those who achieved their own personal goals!

Looking forward to seeing you on a sprint track near here very soon… bring on that green jersey!

Club WBR welcomes all riders that want to support World Bicycle Relief  and the events which Team WBR offers you on Zwift.

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