How to Win a Sprint
Last May, as a guest for the Amy D. Foundation Team, then-15-year-old Megan Jastrab finished second against a stacked professional field at the Redlands Bicycle Classic criterium. Even more impressive, she achieved that result on limited gearing: Junior racing rules restrict her maximum gear to a 52x14, meaning that she has to spin more to go the same distance as riders with bigger gears. (For comparison, UnitedHealthcare sprinter Lauren Hall frequently races with a 50x11, which lets her travel almost 120 inches on one pedal stroke compared to Jastrab’s 98.) Translation? Jastrab is a master of strategy and position. Here’s her advice for setting yourself up to win-even if you’re not the strongest.
1. Study the course.
Jastrab likes to preview courses by driving them and watching YouTube videos of past years’ races so she’ll know what to expect at the finish. “Is it an uphill or a downhill sprint? Does it come out of a corner quickly?” These details help her decide where to position herself.
2. Follow your competition.
Maybe you’re not the favorite to win, but knowing who is could help you to a surprise victory. Position yourself on an experienced racer’s wheel, says Jastrab. “Ninety-nine percent of the time, they’ll be in good position.” Following a veteran rider will help you learn how to set up your sprint-and you just might be able to come around to win.
3. Move up!
It’s hard to win a sprint from the back of the field, says Jastrab. “Using energy to get yourself into position is going to pay off immensely.” Typically she’ll take action inside the last five miles. How close to the front you should be depends on the size of the group, but you’ll usually want to position yourself among the first ten riders within the last kilometer, without being first in line. If there’s a climb or tight corner near the finish, you should get even closer to the front-in the top five.
4. Check the wind
“If there’s a headwind, you don’t want to be stuck out there,” says Jastrab. “Someone will sit on your wheel and jump you, because they’re fresh.” She recommends sprinting later-25 to 50 meters past where you’d normally start-to minimize your time in the wind. In a tailwind, your speed will be higher, so you’ll sprint for a shorter time. Start early for the best advantage. How early depends on conditions-the size of the pack, how you’re feeling, the wind speed and direction, and more. Practice in different conditions with friends to fine-tune your timing.
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