Sprinting

[fatbottomedgurl]

I've been reading book by a past editor of bicycling magazine who lays out some good programs for cardio and speed training using a HRM; tough rides, long rides, and recovery rides. I'm a newbie on a mountain bike (for now), riding on the road, so obviously I can't get "in the drops". Part of his training schedule involves sprinting. Can you explain how to sprint? Do I stand in the pedals or....?

[CR400]

On a moutain bike I would stand and if you have bar ends grab hold of those to help with the natural see-saw motion you get jamming while standing. Beyond that I don't ride dirt enough to tell you. Oh do you have slicks on the bike. They'll help you go a little faster on asphalt.

[Geonz]

To me sprint means what it does in swimming... GO HARD. HARDER. DON"T SLOW DOWN. (It's a little easier on the bike because I can breathe whenever I want, harder because there's not a wall to charge and be done at. )
I'm on the road but on a flatbar bike. I don't even get out of the seat but I think most people would. Mainly I am pulling up a lot more with my hands. I prefer sprinting up hills 'cause I'm not coordinated enough to *move* that fast; the hill lets me get all out of breath without crashing :-)

[fatbottomedgurl]

Thanks- I figured as much. I think for now tho I need to build up more cardio, then might consider pushing harder. As it is my HR rate gets plenty high just spinning up a hill.

[RoadRaven]

The best way to see sprinting and understand it is to watch the end of a road race...

I'm thinking right now of some of the sprint finishes in the big pro races like the Giro and Tour.

Watch how those guys who are sprint aces sit on someones tail til the last possible minute and then whip out and past, standing at a high cadence and thrash their bikes from side to side... that's sprinting...

Now, how do I do it? Not like that at all - though in my head I imagine I can. Sprinting is my weakest point and I am doing sprint rides as part of my training at the moment. Basically I thrash the pedals as hard as I can (read, at as higher cadence as I can) for 45 seconds and then I recover for about 2 1/2 minutes and then I sprint again. Sometimes now I even manage to stand! Its tough work, but it is maximum power and maximum cadence for a very short burst.

Like I said, watch some race finishes locally, or on telly, and watch how others do it. Remember, sprinting is a short burst, not something you do for ages.