Training Plans

Training: Nail the Basics to become a Better Sprinter on the Bike

If you can get the basics right you'll be a killer sprinter in no time.

If you are intending to race next season you will no doubt be following a pretty clear training plan which incorporates the necessary endurance base training and sprint training.

Photo: Trek

The latter is a key part of bike racing as the winner will often be decided in the final sprint. In an effort to ensure you are in tip top sprinting shape, we have enlisted the help of Kerry from Revolution Cycles who has provided essential sprint drills for you to try. But before you go hell for leather with these, it is really important to ensure you have the basics of a good sprint nailed.  

3 Drills that will make you a better sprinter

Here are Kerry’s top tips for getting those basics right from the get go:

1. Look ahead and focus on the sprint line.

2. Select an appropriate gear.

3. With your hands on the drops, pull forward and rise out of the saddle, allowing a slight outward bend of the elbow.

4. Push harder on the pedals and increase your cadence.

5. Lower your body by leaning slightly forward over the front of the bike to improve aerodynamics and obtain more power from your glutei.

6. Keep your bike upright and hold your shoulders as motionless as possible. Pull against the handlebars to gain leverage, but avoid rocking the handlebars excessively.

7. Once you are ‘on top of your gear’, sit back into the saddle maintaining the cadence with an even pressure on the pedals.

Revolution Cycling is a uniquely conceived coaching company focused on female cyclists. Stirred by our own enthusiasm for cycling, motivated by increasing numbers of women cyclists and the boom in women’s sportives and road racing, we decided to design a bespoke coaching service dedicated to female cyclists.


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