Sprint Training for Time-Crunched Cyclists (#253)

The Time-Crunched Cyclist Podcast by CTS

OVERVIEW

Sprinting is something a Time-Crunched Cyclist can be very good at, because it doesn't take a lot of training time to develop a strong anaerobic kick. Yes, you still need an aerobic engine to reach the finale with enough energy left to sprint, but a strong sprint can be a Time-Crunched Cyclist's secret weapon! DJ Brew wins Masters and Pro/1/2 criteriums in the Washington DC area with a strong kick and smart sprinting tactics and skills. In Episode 253 of "The Time-Crunched Cyclist Podcast", he and his coach, Adam Pulford talk about key workouts, strength training, sprint practices, and even the differences between 10-, 20-, and 30-second sprint efforts.

TOPICS COVERED

• The basics of how to sprint on a bicycle
• The best cadence for sprinting
• Can you train for sprints on an indoor trainer?
• Neuromuscular drills for high cadence sprinting
• How 10-, 20-, and 30-second sprints differ physiologically
• Key Sprint Workouts
• Strength training for powerful sprints

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LINKS/RESOURCES

• Analysis of standing vertical jumps using a force platform
• Anaerobic Power Assessment in Athletes: Are Cycling and Vertical Jump Tests Interchangeable? - PMC
• DJ Personal and Music: SoundCloud
• Bike Doctor Race Team and Bike Fit:

GUEST

DJ Brew races Masters and Pro/1 on the Bike Doctor Team and has been a regular on the local group ride and race scene in Washington D.C. and surrounding areas. A true time-crunched cyclist, he is a father, husband, and works long hours as a Maryland-National Capital Park Police officer. More than 10 years ago he started racing as a Category 5, progressing to Category 3 within a year and Category 1 the following year. Competing primarily in criteriums and supplementing his training with fast, competitive group rides, DJ’s developed a reputation for having an explosive sprint.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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Chapters

1. Introduction to Sprinting Basics (00:00:00)

2. Essential Sprint Technique Fundamentals (00:05:45)

3. Finding Your Optimal Sprinting Gear (00:10:26)

4. Training Neuromuscular Systems With Cadence (00:17:23)

5. Key Sprint Workouts and Durations (00:26:11)

6. Strength Training for Sprinters (00:42:25)

7. Lead Outs and Final Sprinting Tips (00:49:39)

8. Wrap-up and Resources (00:56:05)