Wow, 1400 watts!? You're totally right, we're all built different. I don't think I'll ever see those numbers. Really incredible dude 💪

1400 wol!! If this is correct and you’ve just started cycling imagine your potential!!

@@jermstaallen4913 nah its pretty normal for big strong guys, my first sprint was 1200 watts (for 2 seconds lmao) as well but I'm my FTP was only 163, I'm 210lbs and have been weight lifting for a decade so I have PLENTY of power under 30 seconds, like waaaaay higher that it "should" be lol but on intervals ICU my max 1 hour power is only 152 but my 15 second power is 800+ lol

Same here! 1400w right out of the gate, 130W FTP 💀. I got up to 230W, but I know I will most likely never have a 300W FTP.

I wanna come back to this to say my FTP is now 228 lol

Being right on the edge is so frustrating! Good luck! Lemme know when you get it 😅

Legend!

Thanks for watching!

Thanks, will do!

Thanks, Mark! Appreciate you 🙏

Do you mean you downshift before increasing cadence?

​@@EffectsAffects of course, but (surprisingly) some people who read these posts, sometimes might not understand what you mean by "downshifting". I find it therefore much better to describe the action, than to just use "commonly known words"; that leaves some of the readers picturing a different process than what you want to present.

Thanks again for the tip, Chris! 🎉

Glad it was helpful! Ryan had so much good info to share, I could probably make 10 videos. It was hard to pair it down.

All that high cadence work 💪💪

On a bmx you lean over and pull on your handlebars, they are twice as wide and you can generate watts with your arms while putting the bike upright.

True though, I've always seen BMX guys absolutely smash it straight out of the gate with high cadence. If you've been doing that since a young age...then it adds up.

keep training. build those muscle groups up. not much else to say

Nice! Sprinting on the trainer is tough! Still haven't figured out a good technique for myself.

Awesome to hear!

Yeah definitely very different in the race. From what I understand, you can still gain adaptations and lift your overall tempo power via sprint training. So even if you don't sprint in a race, it might still beneficial!

The one with the slow motion side-by-side? Totally agree, super helpful!

@@MitchBoyer yeah that one

Yeah exactly. I think you should be spinning around 90 or whatever your usual cadence is at the start. And then kick up the cadence for the sprint. I was only spinning up to 95 rpm and still got close to my max. Gonna shoot for 120-130 and hopefully I’ll hit a new personal best

Thanks @@MitchBoyer

@@MitchBoyer Just want to clarify here Mitch and Kom, when I was referring to starting your sprint at high cadence I should have referred to a number, my mistake haha. Anywhere from 90-110rpm is good to start your sprint and you don't necessarily want to aim for you highest cadence but it will naturally get up to that 120rpm range when you're standing around 5-10seconds into your sprint. The main point of different for you was starting at 60rpm now compared to ~90rpm. Hope that makes sense.

@@ryanthomasRCA Thanks for the clarification! 🙏

@@Suedesi basically you are training your cardio system and to learning how to do i higher cadence so load is not as important as being under load like in hill climbing. Try training on a stationary trainer to develop your sprints .

From what I understand, the high-torque low-cadence sprints help build muscle and build new neuromuscular connections. Those are the sprints Ryan mentioned utilizing in base training. The high-cadence sprints will likely allow you to get to a higher max power than you could with the low cadence sprints because of the pedal mechanics and relationship to fatigue (see my example below). As for big-ring/small-ring, I think it all depends on the scenario. I asked Ryan for tips on how to hit your max sprint in training, so I don’t think you should shift to the small ring during a competition scenario. Additionally, If you’re going down hill or you already have a lot of speed and momentum coming into the sprint, you might be able to hit the high cadence without needing the smaller ring. My particular lesson was that I was generally too high up in the cassette when I started my sprint and it took a lot of torque to instantly turn those gears over, so it took a long time for my cadence to ramp up. By shifting down a few cogs, I could spin up faster and hit a higher cadence more quickly and therefore a higher max power before my output began to dwindle. Hope that helps!

@@MitchBoyer hi, thanks for your detailed reply. Yes very helpful and answers my questions. Thanks for spending the time to help. BTW. I am nearly 69 years of age been cycling seriously for two or so years I am 60 kgs and my current best 5 sec sprint on the trainer is 762watts. Hoping to ramp that up a bit now I know how to do it! Cheers

@@ozmadman that’s awesome! 💪💪

@@MitchBoyer we have a 16 year old In our club who weighs the same as me and can put out just over 1300 watts @ 200 rpm. It didn't dawn on me until I saw your video the link between high cadence and power. I wondered why he would hit a hill at some ridiculous cadence on our club rides. Some more work to do. Thanks again

@@MitchBoyer thank you, Mitch! Great thorough explanation!

Hi Ricky, it’s a great bike! I’m 6’1” (187 cm) and ride the 56. I have long longs and a short torso, so the sizing might be a bit different for someone else with similar specs. Definitely worth trying a a bike shop if you can. Good luck!

Good stuff! I've probably watched the video of Pete and Nate sprinting for hours 😂

Not always. Aerodynamics play a huge part. My watts are increasing, but my aerodynamics while sprinting are poor because I am standing. If I can get my head further down while sprinting and keep my power output the same, I will be able to go much faster because of the lower air resistance.

@@MitchBoyer Thanks. Yep, for me I need to stand when sprinting because it kills my back to get aero and also hate to say it my stomach fat gets in the way of my legs

@@MrHatt7777 Sprinting is always done out of the saddle unless you're talking about seated sprints. As I don't have a powermeter, the only recorded data point I can aim for in a sprint is my top speed. My best sprint stats so far Top speed: 50+ kph, 55 kph seated (no high-end components, not even carbon wheels) Max. power output: 700+ W (on something like a WattBike) Longest sprint duration: 7 - 8 secs I think Now, I can't even get close to these numbers being off the bike for so long due to back-to-back LBS work.

Hi, thanks for watching! I got side tracked training for my ultra distance ride across the Loneliest Road in America 😅, but there will definitely be a followup video soon now that winter is coming and Zwift season is in full swing. In the meantime, if you wanna see how much my sprint has improved, check out the "Are cycling shoes worth it?" video.

How long had you been training when you wrote this comment?

@@ThisHandleIsAlreadyTaken839 maybe 1 year.

Really good tip! My form still needs a bunch of work. Looking at the footage, I really gotta get my head down a bit

That’s awesome dude! Wish I had those genetics. You should try some track racing!

Lmao I just hit 2000W with injuries please