6 Ways to Improve Your Sprinting on Zwift

Рет қаралды 49,108

Күн бұрын

Sprinting on Zwift can be difficult if you're not used to it. It took me a while to get used to it compared to what I did on the track. In this video I share my thoughts on how you can improve your sprinting and perhaps win a few more Zwift races. Let me know your thoughts on the video, did you learn something new? Do you have any tips to improve sprinting for everyone? Let me know in the comment section below!
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Thanks for watching!

Пікірлер: 88

@EddieDBama 3 жыл бұрын

Hipster music... that was killer funny! Glad I went back to watch this recommended vid.

@jamesc4012 5 жыл бұрын

bloomin marvellous mate - number 7 watch Pritch suffer on livestreams! Ride ON!

@crankgreenwatts 2 жыл бұрын

First time seen this and found it very useful indeed CP 🔥👍

@apkeedle 5 жыл бұрын

Haha!!! Love that Andrew Barrie is in there. Awesome. 😂

@whiteGTZ2 5 жыл бұрын

Dang it Chris, you should have made this video private for me, now all the zwifters gonna train like mel ol. Good video man!

@alexhumphreys2609 5 жыл бұрын

All said, Chris. I like high frequency Sprint sessions just like you described them and they helped me a lot to improve my sprinting.

@chrispritch 5 жыл бұрын

YES!!! :D love it!

@thepleasureroom9646 Жыл бұрын

@@chrispritch three years late to the chat but how do you get your legs spinning so fast with the high wattage? do you spin them up first before adding the power?

@davidreeson3741 5 жыл бұрын

Time your powerup to expire just as you cross the line, or even just a gnat's before it - but never cross the line with half a powerup running. In London, for example, an aero gets you from Admiralty Arch to the line.

@andrewbarrie5303 5 жыл бұрын

Zwift Power has bumped me into A cat. You need to up your game mate and join me in the A's!

@chrispritch 5 жыл бұрын

Hahaha screw you man!!! I'm king of the B's!!!! 👑😂😂😂👍

@adammillsindustries. 4 жыл бұрын

This is the Count CP days. Big gold earring & a mullet would be so Lost Boys. Found this video because I need to shake the bunch off in a sprint finish.

@scubascott1098 5 жыл бұрын

I notice a HUGE difference in my sprint power when I switch my short 170mm cranks out for longer 175mm cranks. Steady state, threshold, etc. feels about the same but with the longer cranks I can put out way more power (about 1300-1400 watts) than with the shorter cranks (about 1000-1100 watts) for 20-30 seconds.

@lukeschmidtaa 2 жыл бұрын

Lmao, are you pro-world tour? 1300 for 30 seconds is easily top 10 nationals in track sprint.

@BFinesilver2 2 жыл бұрын

There's no need;to be insulting to you. Sounes like you need to calibrate your trainer correctly. I use 155mm cranks. If anything shorter cranks have been shown to marginally assist sprinting in studies.

@Quentijn 5 жыл бұрын

Stick to the draft! Don't leave any room between your front wheel and the guy in front of you. This gives you 5 meters to react to any early digs/final sprint. Sure, be proactive rather than reactive, definitely when it comes to the last 200m. But the last 1km should be treated as a whole different beast than the rest of the race.

@Quentijn 2 жыл бұрын

@Free T It's the cliche of "a race in a race". Once you get to the last km, it becomes a new race (if you are a sprinter) and you'll need to be more to the front than usual, but never in the wind. It really is just something that comes with experience imo.

@EricAbbottTri 4 жыл бұрын

How do you perform these tests?

@EnigmaticAnomaly 2 жыл бұрын

I'm convinced that I have the most abysmal sprint on Zwift. At 145lbs, I'm never going to be putting out mega wattage no matter how much weight training I do, but the amount of effort that I put into each sprint I sometimes fear I'm either going to snap my chain or rip the bar from my bike ... yet my peak power is barely above 800w, and within a few seconds it has dropped over 200w even though my cadence is steady or increasing. I've never been able to figure out why after that initial torque I am losing so much power as the Kickr's flywheel spins up. Any clue?

@db613 4 жыл бұрын

So when I see that green or red line that indicates the start of the sprint segment, with the half a second lag when should I start my sprint?

@evandedsxvgrs 4 жыл бұрын

A couple of seconds before because it then allows you to get up to speed

@fredrikolsen1605 3 жыл бұрын

U got that nor cal cycling guy sprinting capabillities

@Check-it-out 5 жыл бұрын

DESTROY THE POWER-UPS !!

@madmonkeycycling9098 5 жыл бұрын

Squat, deadlift, boxjump.

@chrispritch 5 жыл бұрын

@David Kemp why!?

@cals.9269 3 жыл бұрын

Chris - what about leaving yourself enough virtual gearing to not spin out on the final 300 metres ? Nothing worse than losing torque because you run out of gears. Do you change this on the fly during events ? Would like to see some software developments such as pre-tuned, keyboard triggered shortcuts to be able to flick between ores-set Trainer Difficulty changes e.g 25% to 55%.

@dtrjones 2 жыл бұрын

You really should know what trainer difficulty is required for each course and remember the all-out effort only really happens at the end so if it's a hill climb then you're not going to be physically in the same state so you can set trainer difficulty accordingly. I can't imagine there would be many scenarios where you would hypothetically speaking need to dynamically change the trainer difficult on the fly.

@tjn0110 5 жыл бұрын

Effective body weight squat: step up on a stair, curb or rock so 1 leg is at ~90 degrees, explosively step up using only the ONE leg. Repeat for each. Concept was nerfed for product placement, can't have everyone riding a non-brand name frame, my guess, a behind-the-scenes bidding war for how fast manufacturers want their frames to be in Zwift, essentially paid advertisements, as that would be the more popular frame, and the more popular frame likely sells more IRL... is Zwift testing these frames to get their CDAs exact? If not, where are these numbers coming from...

@ajjerseyqueen6459 5 жыл бұрын

Hahahaha 😂😂😂 u r so funny! Threats: Andrew Berrie 😝😝 as the Queen of segment jerseys, (272 of them) haha gotta put it out there 🤪🤪😝😝 u never wait , ever thats right 😝😝 and like you , I’m always thinking how to get faster 🤪🤪 you are hillarious 😁😁

@chrispritch 5 жыл бұрын

:D that's a lotta segments you're holding on to!!.... and i also think you now hold the record for most emojis used in a comment ever on the channel! congrats!!! :D

@ajjerseyqueen6459 5 жыл бұрын

😝😝😝😝 Queen of jerseys, Queen of emojis 😊😊 love your videos! Keep them coming ✋🏼✋🏼👍🏽👍🏽

@chrispritch 5 жыл бұрын

@@ajjerseyqueen6459 👑👑👑👑

@svgherb 4 жыл бұрын

I’ve been spinning out in Cat A sprint finishes, I have my “trainer difficulty” set to max 100% would lowering it help me not spin out on flat sprints and if so what percentage would be best?

@EnigmaticAnomaly 3 жыл бұрын

That's strange. I've played around with the resistance setting, even going as far as to set it at 0. I can't figure out the reason for it, but my sprints seem to improve slightly the higher I have the setting. Although I've never taken it to 100%, I am finding that my sprints are better at 40 or 50% than they are at 25% or 0. Just another one of the screwy aspects of Zwift (and further proof that their programmers are not the sharpest tools in the shed).

@baronvonhoughton 3 жыл бұрын

@@EnigmaticAnomaly Why do you think that? Surely putting the resistance higher gives one more to drive power against. I have it on 100% and my power is greater during sprints than lower. It's essentially just rear gearing (cassette) change. You even say the same that your sprints improve as u put it up.

@EnigmaticAnomaly 3 жыл бұрын

@@baronvonhoughton I'm finding that the flywheel loses torque after about five seconds, and it doesn't matter what the resistance setting is at. While I am by no means a great sprinter (in fact I'm convinced that I don't have a single fast-twitch fiber in my legs) I do know that sprinting in 52/12 at about 90rpm and only getting 500 watts ... there's a problem somewhere.

@baronvonhoughton 3 жыл бұрын

@@EnigmaticAnomaly Ahh ok. As a suggestion sprints are meant to be 110 to 140 rpm for max power. I can muster 1100w and get green Jersey's at that rpm. And I'm a grinder normally.

@EnigmaticAnomaly 3 жыл бұрын

@@baronvonhoughton For me to get 110+ rpm I need to be seated and/or in a light gear. I can start out from a dead stop in something like the 19 and briefly hit over 1000 watts, but once the flywheel gets spinning I'm usually down to 400w at 120rpm. At 145lb I just don't have the muscular strength to get the cadence up that high in a heavy gear.

@krehme 3 жыл бұрын

I noticed that your power was a very solid 1200 for each of the examples you gave. Is that an upper limit you are hitting or are you shockingly consistent?

@aja5177 2 жыл бұрын

It’s a simulation

@cristianolira647 4 жыл бұрын

My friend he doesn't sprint where I can activate on Zwift

@maximilliandickens96 3 жыл бұрын

I really struggle with not being able to move the bike under me.

@fredrikolsen1605 3 жыл бұрын

Do trackcyclists lift Heavy ass deadlifts? Or more explosive work?

@baronvonhoughton 3 жыл бұрын

Squats

@DrSomhairle Жыл бұрын

Could the draft power up be good if you were behind someone who has aero, if you can get round them at the end?

@chrispritch Жыл бұрын

If you can time it right it’s one of the best!

@DrSomhairle Жыл бұрын

@@chrispritch so is the aero power the best just because it's down to you and timing? I'm new to racing so have been watching your vids for advice.

@remcow.7999 2 жыл бұрын

Russian twist...legs up buddy. 😉

@stevenf4511 5 жыл бұрын

Chris, I don't see the disc available in the Drop Shop. I have over 2 mil. points.

@chrispritch 5 жыл бұрын

Steven... it appears that zwift took out the disc wheel after only one day of trading!! look for the enve ses 8.9... That's your next best wheel!

@stevenf4511 5 жыл бұрын

Cheers, thanks for the tip Chris.

@NielsHeldens 5 жыл бұрын

Not going to lie, I first thought all the exercise bits were filmed in front of a green screen

@-Bonobo- 5 жыл бұрын

What do you do if your trainer maxes out at 800w? ;(

@carrotsandrunning 5 жыл бұрын

go way early and try to get a gap big enough to stop anyone catching you.

@krankedteamcls 5 жыл бұрын

You could buy a power meter.

@DarenC 5 жыл бұрын

Can I also add: be 20 years younger, and start training 15 years ago. At 50 I feel I may have left things a little late. :D

@chrispritch 5 жыл бұрын

Never say never!!

@ajjerseyqueen6459 5 жыл бұрын

Daren Chandisingh hahahah 😂😂😂😂 no kidding

@TayebMC 5 жыл бұрын

@3:51 Chris " Don't do what I did here" what do you mean get beaten by Andrew Barrie?

@chrispritch 5 жыл бұрын

😂😂😂 never. Ever. Get beaten by Barrie! 😂👍

@Cameron_Jeffers 5 жыл бұрын

bonTRARgar

@Milo-wl2if 3 жыл бұрын

How do you do a body weight dead lift? Do I have to borrow my wife for 3 sets of 10?

@Second247 Жыл бұрын

Yeah. And drop her after each rep.

@NielsHeldens 5 жыл бұрын

If I follow all these tips, can I go to the commonwealth games?

@chrispritch 5 жыл бұрын

absolutely not.

@NielsHeldens 5 жыл бұрын

Chris Pritchard - CyclingHub shit.... I wanted to represent the proud nation of Scotland.....

@KatieKookaburra 5 жыл бұрын

I need all the help I can get :)

@chrispritch 5 жыл бұрын

you've come to the right place!

@baronvonhoughton 3 жыл бұрын

Volume on max, can still only just hear you.

@cdcaterham 3 жыл бұрын

Dear goodness thst sounded like a flock of geese being murdered...😂

@chrispritch 3 жыл бұрын

Glad you enjoyed it.... 😂

@garrytwiss4584 5 жыл бұрын

So that's use the aero and ride as fast as you can and if you don't win the turkeys get it? Well it seemed to work in the KSL for maddison genesis listening to that footage! 😂😂🐓🔨

@chrispritch 5 жыл бұрын

summed it up nicely Garry!

@Check-it-out 5 жыл бұрын

I am looking forward SO MUCH to going to the Pyrenees, this summer. No more cheating fat fucks around me, like in Zwift. At least they will look silly on their necessary e-bikes. No cheating with the settings there !

@wesleyooms 5 жыл бұрын

top tip 7: sell your Neo and buy a Hammer!

@chrispritch 5 жыл бұрын

should have been tip 1 to be fair!

@frithstar 4 жыл бұрын

For serious? I got the Neo thinking it was the best trainer??? Must admit it does take a few seconds for the power to change in workout mode. Which is especially annoying when your trying to lay the power down on a 10 second sprint interval, by the time the target power has been reached the interval is over!! Is the Hammer more responsive then?

@johnl4310 4 жыл бұрын

@@frithstar Frithstar, I think you have missed the gist of this tip. In essence the Neo is really accurate and the hammer isn't so the hammer will make it look like your putting out more watts.

@mcsparshatt17 5 жыл бұрын

Liking your shit Pritch, but tell the TCH designers to have a rethink on the polo shirt. Looks like you are keen to sell me a TV.

@chrispritch 5 жыл бұрын

😂😂😂

@Check-it-out 5 жыл бұрын

Get rid of that chair ! It looks like you are wearing a Batman cape...

@Check-it-out 5 жыл бұрын

Here is how you win any sprint, WITHOUT the conversion into a gymnast: Go into setting, change your weight to 25 kilo. Also; change your age to anything above 70. I see this every single ride, multiple times. It is sickening !

@chrispritch 5 жыл бұрын

WHAT!? does age affect your speed? We need to check this out!

@Check-it-out 5 жыл бұрын

Thx ! I must add that this is what i have observed many times but i have not tested what the benefit might be. It might have a benefit in the drops-department only. There must be a reason though to do this, otherwise it would not make sense to ride around, topping 400 Watts at age 76.@@chrispritch

@danielvanderklok8138 9 ай бұрын

Don't underestimate some of those old guys and the hundreds of thousands of miles they have under their legs. My dad is in his 70s and is still a machine. but if your 70-year-old weighs 25 kilos that is definitely sketchy. Weight makes a huge difference My 11-year-old is riding Zwift and he does awesome, his watts aren't crazy but he only wieghs about 40 kilos. But he is new and presently dominating the D category. @@Check-it-out