Okay, Pete, I need some help.
Um, I can sorta kind of sprint, especially against tire spinners, but I don't.
Against real spinners.
It's a totally different level.
So we did, as we went out and we recorded both of us sprinting, um,
to try to get some tips about how I, and everyone else could sprint
better and put out what I think you did 1800 Watts, peak power, and yeah.
Yeah.
And, uh, it sounds like every time we talk to you, you know what you should be doing,
it's just, how can we execute on those?
Right.
Exactly.
So let's take a look at your sprint.
Your setup is pretty good.
You know, the pieces that you need to do, you know, the circle of power, you
know that, um, all the energy is kind of anchoring from your bars and your hips.
Um, it's just, how do we make that happen?
Uh, I think one of the main, main culprits of your, of your sprint is
that your setup is, uh, too fast.
You're not, you're not putting enough effort into your actual setup.
So explain that.
How do you set up a sprint?
So it's kind of the same way as if you were going to, uh, pick up a deadlift bar.
You know, you actually, you don't just walk up, grab it, lift it over your head.
You, uh, Put some tension into your body.
You hinge at the hips, you anchor everything in, you grab the bar.
And so there's tension in your whole body, in your, in your hands and your arms and
your chest and your back into your hips.
And then you lift up the bar.
Yeah, I definitely go from seated to sprint immediately.
So what you're saying is from seated.
Come up, get the position, lock my core, lock everything, and then try
to snap the, get a, the crank arm up.
Exactly.
And once you're in that position, then you're ready.
You know, you can, you can just light, it's like lighting a firework,
you snap that crank arm off.
And if I don't do that, which you see that I have is my hips.
Kind of go, um, loosey goosey.
Yeah.
There's like a decoupling between the front of you and the rear of you.
And, um, that's where it, when your hips are anchored like that, you
can just put so much power into the pedals and you can pull really hard
into your body from the handlebars.
Yeah.
So we've talked about this where like the circle of power at the front.
So with your arms and how it will enter both handlebars and
tension through my chest and my neck, but then it's leaving me.
Kind of after my rib cage, it's all gone to losing power there.
Yeah.
And, and what we realized is that, um, when you, you, you do a great job of
pulling the handlebars apart, getting your elbows going, um, the chest engaged.
Um, but you're not quite hinged far enough.
Forward at this view, um, I'm my back's almost flat and you're, you
can kind of see the chest, see your front of your Jersey just a little bit.
And, um, that's not pushing your hips far enough back to really
hinge and have the core engaged with that, um, forward leaning sprint.
Right?
A lot of that has to do with where I put my hands on the handlebars.
So you can see, I put them too low.
Cause I'm thinking more pulling up Pete, you're more up, pretty forward.
When you're pulling back in, and that, I think that too, that engages your lats.
Cause your lats are pretty, should be tense and
yeah, it's most of your laps, right?
It's like your whole back.
Um, and we didn't know that until we watched the video, but your
hands are really on those flat bars.
And I think we've always told you pull into your pedal stroke, which makes sense.
That's why you were pulling up where if you look, it looks like my hands
are really pulling into my hips.
Um, which is kind of that different strategery.
Yeah.
Um, another thing is.
That if you look from the, the rear, um, my sway in my rhythm is awkward and I
think this is I D I D it's a frame sprint.
I think I'm not the only one who does this.
Yeah.
But you're a much more, um, sine wave kind of like rhythm where sometimes.
For me the, sometimes I get it and sometimes I don't how important.
Yeah.
And the timing is probably the most important thing overall.
Um, that's, that's one of the great things is you're putting out a lot of power.
It's just how much of that power is getting into your pedals and into the
tires and making you sprint forward.
Probably like 4,000 Watts, 4,000 Watts.
He is just all getting lost and,
and the timing definitely watching the video, your timing, you do
get the timing correct sometimes.
And you can really watch how.
The video does a great job of showing you actually sprinting forward.
And then you'll kind of lose it over the next couple of pedal strokes.
Yeah.
The hard part is, is that the tension through the pedals changes
as you're, as you're sprinting.
So as tension like comes and goes, there's like a sweet spot where I'm okay.
And then, uh, I'm not good at the other parts.
How do you fix that?
Well, it's, it's two things.
Uh, we, we did realize making this video that the sprint, uh, the,
the duration of the sprint, it changes the whole time during it.
So if you're sprinting for 10 seconds, the first three seconds is different
than the middle three seconds, which is different than the final three seconds.
And staying on top of the timing and.
Like the metronomic swing of your bike and making sure everything is anchored, um,
the timing changes and the force changes.
So the way to, um, capitalize on all of that is if you're in the perfect
position and everything's anchored, um, you really just speed everything up.
And pull with a greater force at the beginning and less force
over the course of the sprint.
That's a lot to take in, in one go.
Yeah.
But, uh, so people might be able to do too is maybe practice with, uh,
in a smaller gear to get the rhythm.
Right.
And go through that continuum.
Exactly.
And, and break up, break apart a sprint.
So that you're really only worried about the first few seconds.
Right.
Like if we could get your first three seconds totally dialed don't you
think you could carry that momentum further into the sprint over time?
Yeah.
Um,
Let's go through everything again.
So what I need to do is one setup for the sprint correctly.
So get in, lock everything out, lock my lats, my core, my back.
Two get my hand position in a point where I'm pulling in now up.
Yep.
Which is back into your hips, right?
Like into yourself is what you're saying and yourself.
And now I'm also going to be pulling up on the hand the same hand.
So if my left pedal stroke goes down, my left hand was going to pull up
well into you.
Right into me.
Sorry, not pull up into it.
Yep.
And you're going to be hinged more so that your, your anchor point
is going to really be able to pull your hands into those hips.
I'll be more aero in that.
I think the cue for me to do that is to drop my elbows.
Yeah.
Drop your elbows and push your butt back a little bit.
Looking at the rear.
Your saddle is.
Is looks a little further away, um, from the rear of your legs.
Like if your nose of your saddle is kind of brushing against your
hamstrings, that's always good cue.
That means you're far enough back that your back probably is flat.
Yep.
And the next thing is to have solid hips while swung sprinting and to
maybe practice this where it's not an all out effort, pretty much.
80 90%.
Yeah, because you still have to feel it like a sprint, but don't be less
frantic and kind of build into that.
Exactly.
And starting at seven 50%, sprints are great.
Like you should do a ton of those, right?
Like if we, if we get you in the correct position and when we start giving
you 600 or 800 watt sprints, you can knock those out and do them correctly.
Teach those neuromuscular patterns that are going to allow
you to do these at full speed.
Yeah.
It's hard to, I think a lot of people don't practice this and it's hard
to get this at full speed in a race
it's impossible.
Like, especially without practicing.
And you're tired and you're scared or adrenaline is huge.
Yeah.
So one other thing happened during this and, um, it's actually made
me a little timid since we've done this, but my slipped off.
Oh my gosh, my chain slipped off while I was sprinting.
Um,
you saved it.
I saved it, but, uh, it's hard to snap now.
Um, makes you worried, right?
I'm totally
worried,
uh, I,
we think I looks like I bent the front chain ring when I did it.
And we were, um, we were doing low cadence, high force drills.
I now highly don't recommend those drills, um, because of that sort of thing.
So I think I should be safe now, sprinting from a, um, a higher
RPM at a lower, uh, wattage.
I was like 53 11.
And just trying to handle it and trying to bend it.
Yeah.
Trying to bend your bend, your crank arm.
Yeah.
It things happen.
Um, but I would say once we, once we kind of knock out those few things
that you need, like, I can't wait to go out again and see what happens.
We'll get the 1500, 1500 for five seconds.
That's the goal, right?
That's the goal.
And then it happened.
Think how many races you'd win
a lot more than I do do now.
Thanks Pete.
Yeah, for sure.
I'm Nate
and I'm Pete.
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