Start Like A Rocket

A quick and powerful acceleration snaps rivals off your rear wheel. When you master this initial part of the sprint, you will be able to instantly open up a one- to two-bike length gap to the pack behind you, which is quite a head start.

The key is speed. Accelerations, or sets of three 15-second sprints at a variety of different resistance levels, which will help you develop the agility, power and technique necessary to ramp up your speed on any terrain. You’ll be able to accelerate from a slow speed on a climb, from high speed on a descent and at the finish line – all in the same day. Beginners do two sets, intermediates do three, and advanced riders should be able to complete four. Allow three to five minutes easy recovery spinning between sprints, and 10 minutes between sets.
SPRINT 1:
Shift your gears to the small chainring and 16-17 cog. Roll at 16-20kph with your hands in the drops. Jump out of the saddle and sprint. You’ll spin out the gear quickly. Then, sit down and focus on keeping your cadence high to the finish.
SPRINT 2:
Same as Sprint 1, but in the big chainring and 16-17 cog.
SPRINT 3:
Same as Sprint 1, but in the big chainring and 14-15 cog.

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