# How Do You Work Out The Average Speed In Maths How To Increase Sprinting Speed Cycling With Power Acceleration

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## How To Increase Sprinting Speed Cycling With Power Acceleration

Are cycling sprinters born or made? Could Mark Cavendish or Sir Chris Hoy have achieved such renowned world championship success if they had not been born with specific physiological advantages? The answer is yes: with specific training programs and focus, sprinters can be made. But no, to reach the levels that Cav and Sir Chris achieve, you need to be blessed with the physical characteristics that mean you can find that extra kick of speed, when it really matters.

So how can you become a good elite cycling sprinter?

The champion cyclist will have the right bias of the “fast twitch” muscles in his legs, to be able to achieve his full power in a 300m burst. To accelerate hard, build power and hit hard when it’s very close to the finish line, you have to be blessed with this type of muscle composition from birth. But how far can you go without this genetic gift? If you want to be another Cav or Sir Chris, how can you follow a training plan that gives you a chance to win a position in a final sprint?

How can you improve your cycling sprint, regardless of your allocated amount of fast-twitch muscle fibers?

The process is really about simulating the pain of that final effort, making your legs take the pain out of an intense effort. And be ready even after 3-4 hours of racing. It starts in the gym and ends in your mind. But most of your sprint training speed development comes from the road.

1. Work in the gym should increase strength throughout the body, but should not be overdone. Twice a week during the winter, once a week during the spring as you build up your base miles and maybe one very light session each week during the summer racing season. Your winter sessions can use heavier weights for bench presses and squats, using the apparatus and equipment under careful qualified direction until you have a safe improvement program.

But as the season approaches and after you start running, just keep the weight low and rely on longer, more frequent reps combined with lots of stretching. And every night at home you can try doing the skier exercise sitting against a wall. Try to increase the number of seconds you do this each time. And take the last 20 seconds to lift the balls of your feet up and down.

2. Whether you want elite fitness for road or track cycling, road training is where you make all the big leaps forward in your sprint power. You need the base of at least 150km per week of winter training at a high cadence. Then use intervals to build your strength through high-intensity interval training. 30-40 minutes of road intervals on a quiet circuit, sprinting through trees or accelerating out of corners.

Then do the last 5-600 meters of absolute power in two full-effort strokes, probably in the gear you should be sprinting on the flat: 53×13 for an elite rider.

3. Charging to win road sprints is all about conserving your energy for the sprints that count. In an elite road race, you may be asked to make 5-6 key efforts to close gaps or join a break. Then 3-4 efforts as the attacks happen around you in the last few miles. The longer you wait for others to close gaps, the more energy points you have in the tank for the last 500m of two big efforts. One to get to the front and another to put everything in the last 200m.

Only you can judge when to wait, if there is an attack. But once you decide to close a gap without help, treat it like a sprint. If the riders in the breakaway group are good, they will attack at 45 km/h. So it’s in math. If you want to close a distance of 30 seconds, you need to sprint at an average of 55 km/h for at least 2 minutes. This also means surprising the group to escape with an intense sprint attack of around 65 km/h for 20 seconds at full power.

4. So think of races as a series of sprints. And think of the sprint as your route to pure self-confidence and the joy of victory. Your mental strength is absolutely critical. Start with your core training and commit to conditioning your legs to endure the pain of intense effort, until you almost enjoy it!

Then, your confidence at the end of a race to be able to judge where you stand among the front ten drivers. Who to follow and who to advance. The better you get, the more instinctive this will be, and the more the other drivers will maneuver to follow you!

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