OVERVIEW

Sprinting is something a Time-Crunched Cyclist can be very good at, because it doesn't take a lot of training time to develop a strong anaerobic kick. Yes, you still need an aerobic engine to reach the finale with enough energy left to sprint, but a strong sprint can be a Time-Crunched Cyclist's secret weapon! DJ Brew wins Masters and Pro/1/2 criteriums in the Washington DC area with a strong kick and smart sprinting tactics and skills. In Episode 253 of "The Time-Crunched Cyclist Podcast", he and his coach, Adam Pulford talk about key workouts, strength training, sprint practices, and even the differences between 10-, 20-, and 30-second sprint efforts.

TOPICS COVERED

• The basics of how to sprint on a bicycle
• The best cadence for sprinting
• Can you train for sprints on an indoor trainer?
• Neuromuscular drills for high cadence sprinting
• How 10-, 20-, and 30-second sprints differ physiologically
• Key Sprint Workouts
• Strength training for powerful sprints

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LINKS/RESOURCES

• Analysis of standing vertical jumps using a force platform
• Anaerobic Power Assessment in Athletes: Are Cycling and Vertical Jump Tests Interchangeable? - PMC 
• DJ Personal and Music: SoundCloud
• Bike Doctor Race Team and Bike Fit:

GUEST

DJ Brew races Masters and Pro/1 on the Bike Doctor Team and has been a regular on the local group ride and race scene in Washington D.C. and surrounding areas. A true time-crunched cyclist, he is a father, husband, and works long hours as a Maryland-National Capital Park Police officer. More than 10 years ago he started racing as a Category 5, progressing to Category 3 within a year and Category 1 the following year. Competing primarily in criteriums and supplementing his training with fast, competitive group rides, DJ’s developed a reputation for having an explosive sprint.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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