That is absolutely fantastic! Congratulations!!! 💪🦵👏
@rogeracker-wolfhagen7941
Жыл бұрын
When you stand on the pedals, you move your center of gravity forward and rotate it slightly forward around the axis of the crank. For this reason, I recommend rotating your feet on the pedals toes a little bit down. Remember your pedal technique, power around the whole stroke, not just up and down. Try it and see if you can squeeze out a few more watts!
@katniss87
2 жыл бұрын
Great video, Jake! The push-pull technique really helps me achieve consistent power. I started back in Aug '21 with the Snowcial at a max of 8-9 w/kg sprints, now can hit a max of 11 w/kg regularly, and I saw 13 w/kg flash on my screen again today. Thanks so much!
@jakesandersonsnowmancycling
2 жыл бұрын
Thank you Kat! You are one of my textbook examples of putting together technique and hard work and the results you’ve achieved have been insane. Really amazing to watch you turn into such a fantastic sprinter!!!
@RushG
2 жыл бұрын
I know nothing about Zwift or sprinting, that said this video is awesome! Entertaining and very informative. Great work!!
@livibam
2 жыл бұрын
No gym = no win.. and that’s it. I went from 1200 to 1640 watts after 3 months in the gym. Obviously I’m talking about real world racing. I’ve no idea about Zwift.
@jakesandersonsnowmancycling
2 жыл бұрын
100% - once you have your technique dialled in and as good as it can be, then the only way to add more watts is via strength work.
@RatherBeGolfing.
4 ай бұрын
This has taken my sprint to the next level. Thank you!
@jakesandersonsnowmancycling
4 ай бұрын
Awesome jon brother! Great work! 👍👊💪
@sandramoeller4949
2 жыл бұрын
Hi Jake. Despite of still recovering from covid and still a fitness level of roughly 70% I tried your technique. I got my highest 1 minute power since last year September !!!!! It really worked ;-) Very happy with that. We will see how my numbers get after I fully recover, lol.
@jakesandersonsnowmancycling
2 жыл бұрын
That is absolutely amazing Sandra, congratulations! Super excited to see how strong you are when you have recovered fully!
@reg5x
2 жыл бұрын
Thank you Jake! I'll be trying this new technique on Saturday in the Deeside SNOW Sprints series on Zwift and will report back after. Last week i hit some pretty big numbers (for me) on lead out duty. both were my best ever through these segments so this will be a good test to do over, I'll try the same sprint segments again with the new technique. Sprint #1, 13.088 sec, 818 watts Sprint #2, 16.672 sec, 722 watts Stay Tuned for update! and thank you so much for sharing this!
@jakesandersonsnowmancycling
2 жыл бұрын
Uh-oh, maybe I shouldn’t have taught this to the Sprint Series’ best lead out man! Really excited to see what your numbers look like, it might take a sprint or two to get used to, try in in a warmup before the race maybe also. The key is pushing/pulling at the exact same time on the one side then then same with the parallel side on the next pedal stroke. Thanks for all the support!
@danithan
2 жыл бұрын
Totally freaking brilliant!
@compasschiro
Жыл бұрын
Gained 150 watts on my 15 sec sprint in the first attempt, def even more peak power! Thanks!
@jakesandersonsnowmancycling
Жыл бұрын
That is absolutely awesome David! 💪👏👌 congratulations! Thanks so much for sharing also, it’s great to hear the results!
@gamby16a
Жыл бұрын
Uncanny. On my first Zwift session attempting this, my Max sprint went from a 930w max that I haven't hit in over a year, up to 943w! 1000w is absolutely in sight. Brilliant tips. 👏
@jakesandersonsnowmancycling
Жыл бұрын
That is super cool to hear! Thanks for taking the time to comment and let us know it worked! 1000w is absolutely in sight, keep practicing and dialling the technique in and you’ll be there before you know it! 👊💪👍 - thanks again!
@gamby16a
Жыл бұрын
@@jakesandersonsnowmancycling Update: I hit 1024 yesterday. That's 94w higher than my previous effort. I'm positive I can hit 1100 now 🙂
@sandramoeller4949
2 жыл бұрын
Thanks Jake! Great video! I really have to work on that one...
@si_greg
2 жыл бұрын
Great video fella. However you can out sprint us and you’ve never got the drinks in 😉
@sandrost4243
2 жыл бұрын
What can I say, it worked. Free watts are the best watts. :)
@jakesandersonsnowmancycling
2 жыл бұрын
Fantastic!!! You were so fast on that first sprint when you came past Richard I couldn’t believe it. Maybe not a good idea for me to make the best sprinter around right now even more powerful!
@sandrost4243
2 жыл бұрын
@@jakesandersonsnowmancycling Yeah and then Richard came back with an insane sub-12 second effort to steal the jersey for himself. Crazy impressive. Truly appreciate the video, I was already doing the push/pull thing, but on the hoods. I didn't think it would make much of a difference using the drops, but after watching your video, l decided to follow your advice and boom - I got so many extra watts. Cheers!
@giantkiller8
2 жыл бұрын
excellent excellent tip, can we have more tips? for instance...... what about bracing the core , tightening the glutes , pelvic tilt?? tia
@jakesandersonsnowmancycling
2 жыл бұрын
@@giantkiller8 thank you! Awesome idea! I’ll definitely be doing some more sprint tips soon
@DARRENHUMPHREY100
2 жыл бұрын
Great video mate
@brycehiigel235
2 жыл бұрын
I tended to do that when I climb as well.
@dewidavies7995
9 ай бұрын
Hi jake now a c cat due to your advice you are ace thanks, level 19. 😊
@jakesandersonsnowmancycling
9 ай бұрын
That is awesome mate! Super cool to hear and really pleased for you - but it’s down to your hard work most of all! Well done Dewi 👏👊💪🥳
@swites
2 жыл бұрын
As your typical climber, long skinny legs and arms I suck at sprinting. One thing I struggle with is coordination in terms of my upper body and legs when I sprint, so it just feels unnatural and wrong. So looking forward to trying these tips out on the road. thx
@jakesandersonsnowmancycling
2 жыл бұрын
I think a lot of people feel like that! I know I did to start with. Practice makes perfect as they say though and the more you do it the more comfortable you get. Let us know how you get on out on the road!
@swites
2 жыл бұрын
@@jakesandersonsnowmancycling Thanks man! Will do :)
@compasschiro
Жыл бұрын
How did it go? See any gains?
@jakesandersonsnowmancycling
Жыл бұрын
@@compasschiro I’m not sure if Swaites did, but as you can see from the comments section lots of people have seen huge gains! If you try it - let us know how you get on 🙂💪
@staceymihalopoulos4356
2 жыл бұрын
This is awesome! I have had success when I do this technique. Thanks Jake!
@jakesandersonsnowmancycling
2 жыл бұрын
That’s fantastic, your sprints have gotten so strong recently! Thank you Stacey!
@uknowbass
Жыл бұрын
Will try this tomorrow on our local group Zwift ride
@jakesandersonsnowmancycling
Жыл бұрын
Excited to hear if it worked for you!
@wattswheelhouse
6 ай бұрын
This guy can sprint. I've seen it.
@Gledii
7 ай бұрын
i will try it and come back to comment! thanks for the tip
@dustind9242
11 ай бұрын
15 sec power went from 800ish to 1183
@jakesandersonsnowmancycling
11 ай бұрын
That's awesome! Congratulations!
@freda9717
3 ай бұрын
@@jakesandersonsnowmancycling Crazy! Just from this technique the first time? I can't wait to try it!.
@egardner1096
5 ай бұрын
I always use this technique in the real world but on my second sprint on my Wahoo kickr indoors I travelled a metre forward and broke the locking mechanism on the right leg, I now have a rocker plate with the kickr legs secured but still find this technique hard to pull off indoors
@J3Y0087
2 жыл бұрын
Wow.. I should give it a try.. You've earned a subscriber!
@jakesandersonsnowmancycling
2 жыл бұрын
Awesome thanks man! Let us know how you get on!!!
@paulruffy8389
Жыл бұрын
My best bike is on my trainer...I don't want to kill it!!
@EmrysJones
Жыл бұрын
I've won most of the races I pulled a win out of thin air without sprinting and just attacking early or dropping on climb but now trying to get the sprint down, I'm 65kg and I can max at maybe 1100watts but for a 15 seconds I guess it's about 950, I notice that I seem to pull up alot more than push down on pedal when I'm sprinting is this normal? Seems to be 80% hamstring once I start i am pushing but once I get any sort of speed in cadence I end up pulling up hard on pedals over pushing down
@jakesandersonsnowmancycling
Жыл бұрын
Sorry I totally missed this comment - those sorts of numbers at 65kg are great and would likely put you not a million miles away from domestic pro sort of territory, a lot of people will never get near those at that weight, so that’s excellent. In terms of technique, etc - are you talking about specifically on Zwift, or outside, or both? The reason I ask is that my technique for both is different, and takes me at least a couple of weeks usually transitioning from outside to inside sprints and vice versa. Most of the top sprinters I know agree on that. It is because the trainer is fixed in place and so you can have a lower trainer, throw bike around, not have to steer, etc - and that can mean kind of what you say about you relying on muscles you wouldn’t have outside to generate the torque, etc on the trainer. I don’t think that’s a bad thing, I think most are similar and inside and outside are totally different riding styles so as long as you know and adjust when you go outside it will work fine. Inside I think most people get the power out however they can. Remember you can’t throw bike around like outside which helps generate torque and force so your hamstrings are basically pitching in to help. You should naturally adjust when you go outside to a more outside and traditional sprint style, it will probably happen fairly naturally. Just do some sprints sessions and it will adapt. Hope that helps, congrats on the big watts 👊👍💪
@colinforester6844Niloc
2 жыл бұрын
Top work Jake
@Vinch22
2 жыл бұрын
You've got a new subscriber💯👍
@jakesandersonsnowmancycling
2 жыл бұрын
That’s awesome Vinch! Thank you! 👍🙌
@ArgentineanWRC
Жыл бұрын
I am really proud of my 1300 Peak powers outside, but since I started Zwift 2 weeks ago I cant reach 900W. I will try this technique in the next days, hope my power gets better
@jakesandersonsnowmancycling
Жыл бұрын
Did it work?
@ArgentineanWRC
Жыл бұрын
@@jakesandersonsnowmancycling only train one more day no swift anda wasnt a Sprint workout, but in a brief attemp, it looks promising. After training I watch a video and notice I was doing wrong My calibrations, so that can also be part of My watts problem
@EnigmaticAnomaly
2 жыл бұрын
Ha! This is how I've been sprinting for years! I'm actually afraid that I'm going to tear the bar from the bike or snap the chain ... but the most I can get is just slightly north of 800w. And what's worse is that after the initial "peak power," and once I get the Kickr's flywheel up to speed, my power plummets by over 200w. So essentially after 7 seconds or so I'm barely putting out under 600w. I used to sprint in the 52/12 but just couldn't get the cadence up much more than 85rpm. Now I'm finding in 52/13 I can a slightly higher peak and higher cadence (about 95rpm or so), but the power is still dropping off a cliff. I've done everything I can figure to keep the power steady throughout 15 seconds or so, but regardless of the gearing or the cadence, that power just takes a nose dive after a few seconds. No clue what I'm doing wrong.
@jakesandersonsnowmancycling
2 жыл бұрын
That's exactly the feeling you want! The power though declining like that sounds weird - the only time I have ever experienced anything like that is with my old direto when the motor that spins up resistance worked fine but there was an issue with the part that stabilised the resistance/flywheel - have you tried it on any other trainers to see if same thing happens? Or if you have a power meter does same thing happen IRL? I think it could be your trainer
@EnigmaticAnomaly
2 жыл бұрын
@@jakesandersonsnowmancycling I've actually had the same issue on multiple Kickr trainers, and I was going back and forth with Wahoo about it for a while, and they were actually sending me new trainers in exchange for, what we thought, was malfunctioning units. Now I'm on the v5 Kickr and still experiencing the same damn thing. It's explainable, and enigmatic anomaly. It's got to be something I'm doing, but what that is I have no idea. I don't ride outside anymore (I've been run over twice, and I've tired of ambulance rides to the ER), so I really have nothing IRL (or separate PMs) to test with.
@juliansponsel7373
Жыл бұрын
@@EnigmaticAnomaly Did u find an solution? I have the same problem in races. I start my Sprint slowly in the current gear with like 600 Watts at 100 RPM then I switch to the highest gear and peak at 1200 Watts with 100 RPM. But to hold the same numbers i have to spin faster and faster cause the resistance of the trainer decreases immediatly as soon as the flywheel is spinnning. In ERG mode there is no problem cause i can manually set the resistance.
@EnigmaticAnomaly
Жыл бұрын
@@juliansponsel7373 No, I've been searching for a solution for a long time to no avail. I have actually had a few Kickrs (I'm on the 2020 v5 now), and each one does the same thing. In yesterday's race I peaked out just over 800w, and literally after 5 seconds I was down to around 500w (with the cadence slightly increasing). Just can't figure it out. Even if I were able to increase the cadence to 130 rpm, I have a strong hunch that the power will still flat line out around 500w. The only thing I can think to do is multiple gear changes - perhaps starting in 15 then dropping to 14, 13, and perhaps 12 to keep the torque on the flywheel. But under power that's a good way to break a chain. I've reviewed others' power analysis of sprints, and their gearing and cadence is similar to mine, and most all of them have a niece rounded hump, while mine looks like a 90 degree angle, high to start and trailing sharply downhill. There's got to be a glitch in certain people's Zwift accounts that is for some reason throttling top end power. It sounds ludicrous, but at this point it's the only explanation I can come up with.
@juliansponsel7373
Жыл бұрын
@@EnigmaticAnomaly yeah maybe its a bug on Zwift ... in Reallife i can hold the power in an uphill sprint for a few more seconds but with that decreasing resistence i cant do anything. Little bit sad cause Sprint is by far the most important on Zwift... Please let me know If U find an answer in the future, good to know I am not alone with this problem
@fioled73
Жыл бұрын
Which day of the week are the Snow workouts and are they open to all? Thanks for the video
@jakesandersonsnowmancycling
Жыл бұрын
Hey James! Thanks for the comment - the SNOWcial Sprint & Spin is a 1.5-2.0 ride with 4 optional sprint efforts for a sprint workout. We give tips, have chatter in game and on discord etc - very much open to all. It’s at 18:00 UK time on Fridays (so tonight!) and is on the the official Zwift events calendar or via companion app. Hope to see you there one week! 👍👊
@GoustiFruit
Жыл бұрын
I get better results while sitting...
@GarethMG1
Жыл бұрын
Video starts at 4:30 minutes
@jakesandersonsnowmancycling
Жыл бұрын
I put timestamps in for this reason
@crankgreenwatts
2 жыл бұрын
When sprinting what ring do you have it on the back as I find need to change mid effort; 11 speed ?
@jakesandersonsnowmancycling
2 жыл бұрын
Good question Phil - to be honest it varies for everyone there is no ‘right’ gear, it’s what works best for you. Do you find you are having to change into a harder or easier gear? What sort of cadence are you hitting? If you’re having to change into a bigger gear because you’re spinning out, try starting from one gear harder, if it’s the opposite and you’re having to move into a smaller gear because grinding too much try starting from one smaller etc. Also worth mentioning trainer difficulty - that will massively impact your gear choice as essentially trainer difficulty is just gear selection. So the gear you use for sprinting on 50% TD would be different to 100%, if that makes sense! Worth playing around with both gearing and trainer difficulty to find a combo that works for you
@crankgreenwatts
2 жыл бұрын
@@jakesandersonsnowmancycling Hi .. I find need to shift to a harder gear even when pushing 110rpm. Bear in mind am an old rider, 51, so does take more to get these cranky legs spun up 🤣
@jakesandersonsnowmancycling
2 жыл бұрын
@@crankgreenwatts interesting! I would try to get to the next gear then, where you find you aren’t spinning out and feel like your legs grind to a halt at - that’s what is probably preferred at the end of a sprint than spinning out during a sprint - and play around with the best way to ‘reach’ that gear during your sprint. Try changing the cadence you are are before you change gear to the next one. So if you usually change gear at 110rpm because spinning out - maybe try being at 90rpm when changing to the next gear, stabilise at 90rpm, then move to next gear, etc. Also try 120/130rpm and see which improves the issue, then dial it in. It’s tricky without seeing your technique, but I’d say playing around with your cadence during your sprint is a great place to start and see which way helps. Start your sprint from one gear higher than usual. It should feel like you’re tensing your whole body like you are lifting a heavy weight off the ground. Recruit all muscles including upper body and really bend the pedals and bars as hard as you can. My rpm in max sprint is 90-100. Some of my really good track sprinters in the team hit 120-130rpm sprinting as they’re used to track sprinting - so there’s no ‘right or wrong’
@WarHammerWH
Жыл бұрын
There must be something I’m missing. Thank you for the video but this push-pull is no secret. It’s just standard intuitive technique. And I’m no pro. Same goes for the pedal stroke.
@jakesandersonsnowmancycling
Жыл бұрын
No a secret for you maybe, but don’t listen to me - read the other comments and you can see many people did not know and have made some great gains.
@WarHammerWH
Жыл бұрын
@@jakesandersonsnowmancycling Thanks for replying. No doubt you’re right. Like I said must be something I’m missing. In any case the important thing is your video is helping people get better. Don’t mind grumpy people like me. Cheers!
@jakesandersonsnowmancycling
Жыл бұрын
@@WarHammerWH no worries at all. All feedback gratefully received and appreciate you watching and commenting 💪. If you’ve already got the technique dialled in there’s no ‘quick win’ - but (as you probably already know) if you add an off the bike strength routine like kettlebells and core work once or twice a week for 15 mins, you will definitely see some pretty decent gains 💪⚡️
@WarHammerWH
Жыл бұрын
@@jakesandersonsnowmancyclingThanks for the advice. You just got yourself a new subscriber!
@jakesandersonsnowmancycling
Жыл бұрын
@@WarHammerWH thank you that’s awesome, really appreciate it! 👍💪
@iptranslations1987
2 жыл бұрын
+ 500 W easily. just installed more powerful motor in my bike
@jakesandersonsnowmancycling
2 жыл бұрын
🤣
@gautamnagvekar9934
2 ай бұрын
Yes . Cyclists do have more powerful Motor neurons..
@gautamnagvekar9934
2 ай бұрын
Yes . Cyclists do have more powerful Motor neurons.. and for free of cost.
@pateeericooo
2 жыл бұрын
This trick really does help. Only it’s too easy to get lazy and not doing it properly when your sprint gets stronger and stronger. Also, remember to not use cheap flexy carbon bars, that’s scary as h*ll with this technique.
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