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Post by puregutz on Mar 11, 2005 8:31:50 GMT 8
Guys, I have been riding MTB for about 4-years now but I coudn't seem to master the art of sprinting... How do I become a fast sprinter or is there a proper technique for it? Any suggestions, please...
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Post by woofers on Mar 14, 2005 10:48:10 GMT 8
Yes, there's proper technique for it.
Sprinting is basically being able to spin the cranks at a high RPM (120++rpm) while putting out a lot of power. You can't do this for very long, so save it for the last 100-200m of a race.
One way to train for sprinting is with sprint intervals. Start from a stationary position, either a trackstand or with someone holding your seat, or slow rolling start. You should be in a tough gear, 44x13 or bigger. Your goal is to crank as hard and fast as possible, for 15-20 seconds, ending with as high an RPM as possible. Remain seated throughout the set. Rest 1-2 minutes. Repeat this set 3-4x or until you throw up, whichever comes first. Do this workout no more than 2x a week.
In an actual sprint, you won't be seated because you want your bodyweight to help in giving power and pushing down the pedals. Keep your head down low to provide a good hip angle for optimum power. You'll also be pulling up on the handlebars to transfer more power to your rear wheel.
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Post by allegra on Mar 14, 2005 12:22:27 GMT 8
If your a heavy ferson Try some uphill sprint training with those light xc cranks , dehins lang legs at lungs sasakit, pati wallet huhu
Anyway, if your using a long travel Full sus or malakas bob ng bike, instead of stomping on the pedals, try pulling your pedals up ( assuming naka clipless ) Ewan ko, that is what works sa 4-bar ko Yes you'll get tired a bit faster but it beats paying 20t for an SPV
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Post by allegra on Mar 14, 2005 12:27:23 GMT 8
fafa Woofs said: Remain seated throughout the set. Rest 1-2 minutes. Repeat this set 3-4x or until you throw up, whichever comes first. Do this workout no more than 2x a week.
**************** Havent thrown up yet , pero I remember begging for softdrinks from the sari-sari. My mouth was moving but no sound was coming out hehe
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Post by puregutz on Mar 14, 2005 15:09:30 GMT 8
Good suggestions guys and I think the interval training sounds very logical... but the problem is I only ride 1x a week... Will I be able to get the same results? Assuming I did like 8x instead of 4 in a day...
Im into downhill and use a really heavy bike with a pedal-inefficient suspension.
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Post by woofers on Mar 14, 2005 16:18:56 GMT 8
If you're riding only once a week, then do the set once a week on your training day or add another training day for it.
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Post by woofers on Mar 14, 2005 16:32:16 GMT 8
Havent thrown up yet , pero I remember begging for softdrinks from the sari-sari. My mouth was moving but no sound was coming out hehe Ah, the dry heaves. I know them well. Do your intervals right and you will be seeing your breakfast a second time around. ;D Seriously, you don't want to go all-out each and every time. But you do have to go sometime, so you know your limits.
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Post by jr on Mar 14, 2005 22:35:46 GMT 8
Woofer is right lots of intervals to become a good sprinter... If you only rides once a week. Its good to have Roller with Spinerval video/dvds .
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Post by puregutz on Mar 16, 2005 14:08:04 GMT 8
I already checked the prices of spinning machines and its very expensive pala. I'll probably go back and re-join my XC-buds every sunday. Atleast there I could do the interval training for at no cost. ;D
Teka... sa gym pla namin they have spinning classes. Its an hour long with a couple of minutes sprints for about 3 times in one hour. Nakakatamad lang thats why i dont take it up anymore.
Anyway, thanks for the info... ;D now I have something to look forward to again... in trail riding.
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Post by allegra on Mar 20, 2005 0:10:51 GMT 8
If your riding once a week , I doubt you'll be fit enough for interval training ( I might be wrong din ) I think you should develop your base muna
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Post by wcoastbo on Mar 21, 2005 1:10:21 GMT 8
As mentioned lots and lots of training, maybe even some weight lifting. don't forget technique and timing. in a race don't start the sprint too soon or you'll get tired before the finish. don't start too late or the leader might get too far ahead and you won't have enough time to catch up before the finish. roadies and track racers have the best timing, it's always fun to watch a sprint finish.
I think the best sprinters on dirt are BMX racers... 100% power, as hard as one can pedal, for the entire race. watch their technique as they pull on the handlebars to get max power to the pedals.
you'll know you're sprinting properly because your fork should not compress much. If you're able to, watch a pro BMX race video in slow motion you'll see that their front wheels are constantly lifting off the ground as they sprint. the power exerted from pulling on the bars and pushing on the pedals causes them to wheelie slightly.
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Post by mgtimothy on Apr 18, 2006 7:39:45 GMT 8
Do you shift during a sprint? Or maintain the gear lang? (ergo, do you start with a hard gear kagad? like 44x12 all the way? Or start with 44x18, then go to 44x15, then 44x12... )
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Post by grnhrnt on Apr 18, 2006 15:12:01 GMT 8
I personally shift gears when doing intervals. it helps protect the knees. Allegra is right in that you will be training not only the legs but the lungs and heart as well. do only twice a week.
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Post by jr on Apr 18, 2006 21:47:28 GMT 8
Do you shift during a sprint? Or maintain the gear lang? (ergo, do you start with a hard gear kagad? like 44x12 all the way? Or start with 44x18, then go to 44x15, then 44x12... ) For me I usually used the comfortable gear to create momentum then stand up and start going to down to lower gear. If your not train on sprinting you will drain your energy really fast .
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schwinng
Free Rider
Save the planet, ride a bicycle!
Posts: 293
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Post by schwinng on Apr 20, 2006 13:53:11 GMT 8
I say, put it at the hardest gear you have, put your head down and crank it baby! You'll know you tried your best when you puke after you cross the line. Good luck man.
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Post by puregutz on Apr 20, 2006 14:21:59 GMT 8
So does anyone of you have a preferred starting gear assuming your using a regular xc bike on a relatively flat terrain?
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Post by mountguitars on Apr 20, 2006 16:24:17 GMT 8
I personally shift gears when doing intervals. it helps protect the knees. Allegra is right in that you will be training not only the legs but the lungs and heart as well. do only twice a week. sorry for my ignorance but why limit the training for sprinting? what happens if you over do it? thanks.
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Post by allegra on Apr 20, 2006 18:59:10 GMT 8
I personally shift gears when doing intervals. it helps protect the knees. Allegra is right in that you will be training not only the legs but the lungs and heart as well. do only twice a week. sorry for my ignorance but why limit the training for sprinting? what happens if you over do it? thanks. It's very hard on the body, that's if your doing it right You need to recover from the stress of intervals Besids, you also need to ride long and slow din for your endurance
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Post by mountguitars on Apr 20, 2006 20:18:16 GMT 8
sorry for my ignorance but why limit the training for sprinting? what happens if you over do it? thanks. It's very hard on the body, that's if your doing it right You need to recover from the stress of intervals Besids, you also need to ride long and slow din for your endurance ah, i get it. like the topic before about runners. the difference between sprinters and long distance runners. thanks for the info.
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Post by bongjumper on Jun 3, 2006 11:41:39 GMT 8
Sprinting is "Pedalling for power", this is quick and intense, you need to develop power you generate and need a lot of effort and hard work to gain this... Start the training is the key to improve your sprinting... when your just a beginner, you easilly lost your power after a hard and fast pedal for just 10 sec. It's OK, that's a good start... Your muscles and nervous system aren't accustomed to explosive efforts, so it's nearly impossible to go truly hard even if you think you are. Recover your power for 20 sec and start again to sprint for 10 sec...Improve by increasing your sprinting time and shorten your recovery time. Try increasing your reps by one or two and focusing on going as hard as possible in each effort. -- and the fatigue you feel... If you attain the 30 sec sprinting... now you can set a more challenging time. Say increase of 10 sec. and shorter recovery time ... it's up to you, I'm not your coach ... ;D ;D ;D If your recovery time is still too long, either the workout is too hard, or you're not eating enough carbohydrate to refuel your muscles.
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berns
XC Rider
He who does only what is ask is a slave but he who does more is a free man
Posts: 113
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Post by berns on Aug 5, 2007 19:07:03 GMT 8
I think it is better if you start at 5 seconds power sprint and take as long a break as you need by easy spinning and when you are fully recover start another 5 seconds power sprint. 3 intervals in a day twice a week. The next week increase your intervals to 10 seconds and so forth.
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Jan Atienza
Free Rider
Clean Bike Proponent (malinis po palagi bike ko)
Posts: 352
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Post by Jan Atienza on Aug 5, 2007 19:18:49 GMT 8
check also if you have fast twitch/slow twitch muscles so you'll know what area to focus on.
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