Sprinting 101: How to Be Explosive

Sprinting can be a huge asset to any cyclist. Although, to be a competitive sprinter does take some sprint training. In this video, Nate and Pete compare their sprinting technique to deliver you some helpful tips to boost your sprint power and win your next race!

// DATA
• Rider: Nate Pearson
• Weight: 188lbs (85.2kg)
• Height: 6'6 (198cm)
• FTP: 340
• Max Power: 1,320

• Rider: Pete Morris
• Weight: 190lbs (86.2 kg)
• Height: 6'1" (185.4 cm)
• FTP: 335
• Max Power: 1,703

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[chauccy]

My applauses to Nate's bravery. Pete sprints like a majestic beast and Nate is like a chicken frantically running away from something. To put the two video side-by-side is super brave haha.
Also, GOOD SAVE MAN. Glad that you are alive.

[PassOnPassion]

This improved my sprinting so much! Seems obvious now, but I was really doing it wrong before. Positioning myself to really pull the handlebars and utilize my core made all the difference. My max 5 second power went up from the 700s to just over 1000w this morning after practicing.

[jhonastanjr]

Despite the obvious difference between Nate and Pete, Nate looks so tense... and also it looks like he wants to move the bike instead of let the bike flow. Nate if you lean forward and let the bike flow... that makes a huge difference. I've noticed people want to mimic the sprinters and focus so much on moving the front wheel side by side when in reality the wheel and the entire bike moves naturally due to the force applied on the crank and your body leaning forward (elbows bent...body relaxed) Nate is quite tall so you might not be able to get much aero but definitely can get better.

[joecardon]

Much better sprint explanation than past videos. Love it. The side by side video clips make all the difference.

[Mrconrad]

Ho. Ly. Crap. That was so close to a big fall!!! That had me holding my breath. Glad you made it through!!!

[juanv]

10 out of 10 video, thanks a lot guys!!
That also happened to me, but I was wearing normal shoes since I was just taking the bike to the shop. Both my feet slipped from the pedals when my chain fell and it took me north of 30 metres to stop the bike while laying on the top tube and managing not to die. When I finally came to a stop a lady started clapping, as funny as that was it scared the hell out of me...

[craigpaterson]

Great video but can we just appreciate how nice pete's bike is !

[wallacedavidg]

Excellent video! Multiple canera angles really help dissect the effort. Glad you saved the mishap. Similar thing happened on the open road. Thought I was clipped in and went to make a power stroke to pass a slower rider. foot came off the pedal, chain dismounted and I bumped the rider I was passing. Thank goodness no one went down! Apologize profusely, now I pull up to make sure I'm clipped in.

[ASGundogs]

Great vid- thanks. Would have been interesting to have had cadence displayed. Nate just looked like he needed more gears 🤷🏻‍♂️

[tRAWtrtv]

I weigh 125 and I can hit 32mph on flats but I’m still trying to average plus 20 on 30 miles. My best is like low 19s with steady flats and some hills. I’ve been training 5 days a week for the last 4 months so it’s been good and have noticed improvement drastically

[mattnugy]

So good! I'm always trying to talk my friends who can't sprint through what I do and I am unable to come up with the words or craft a verbal picture adequately. I'm permanently bookmarking this so that I can forward it to them whenever I'm asked about it!

[jurgensimpson]

Great video.... Cadence speed would have been a really useful metric though rather than HR BPM. Other than that SO informative!

[adamfast]

😳 whoa! Great save! Slow-mo makes it look waaaay out of sorts!

[LaurentGoderre]

This video has helped me increase my max sprint power by nearly 300 watts!! Thank you!

[saracen]

I come back to this video time and time again. Great stuff

[mikedavs]

Excellent video, saved to the playlist for sure. Pete makes it look effortless if it wasn’t for the power numbers you would think he wasn’t even trying. Very impressive!

[scbutler]

Ok, this was awesome I'm a newbie riding cat 4/5 and im a clydesdale. I hang about mid pack until the last lap then effective TRY to move up. Now I'm a bit hesitant but I've noticed my wattage allows me to rip passed the group and typically take top 5. I need to improve and gain confidence

[JohnBeardsley]

Would love to hear thoughts on shifting and gear selection

[heiarhloversson]

looking at it from the front view it seems as Pete is pushing/stomping more straight down (like he´s trying to force his feet into the pavement) as opposed to Nate he looks to be pedaling more in circles, if that makes sense...

[GBerdinCF]

I love that he mentioned a deadlift comparison! As an Olympic lifter sprinting came natural with some tech changes but climbing on the other hand lolz