ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How To Sprint Like Mark Cavendish On Your Bicycle

Updated on August 3, 2012
CyclingFitness profile image

Liam Hallam is a sports science graduate. A keen cyclist, runner, and obstacle racer, he ran his first ultra-marathon in 2016.

Mark Cavendish at London 2012

Mark Cavendish in his usual position at the end of his sprint train. Pictured at the London 2012 Olympic Road Race
Mark Cavendish in his usual position at the end of his sprint train. Pictured at the London 2012 Olympic Road Race | Source

Cycling sprint workouts to help you sprint like Cavendish

Mark Cavendish, 2011 World Road race Champion is a demon of a sprinter who specialises in the flatter race finishes in cycling events such as the Tour De France. He is the most successful British Road Cyclist in the history of the sport and to many is the greatest sprinter the sport of professional cycling has ever seen,

Nicknamed 'The Manx Missile' due to his upbringing on the Isle of Mann, Many wish to emulate the great champion and sprint like Mark Cavendish.

You may never get to the dizzy heights of the Tour De France however these techniques can help you towards sprint success in competitive cycling events and give you an insight into Mark Cavendish's amazing sprinting ability

How to Sprint- Have a strong base fitness first

There's no logic in maxing out on sprint training for your cycling if you can't get to the finish line with the peloton so make sure you don't neglect your regular base, muscular endurance and threshold training. You need to get to that bunch sprint near the front of the bunch to be able to win it!.

Mark Cavendish Winning on the Champs Elysees, Paris, France

Learn to turn your legs fast like Mark Cavendish

When you watch a sprinter powering towards a race victory one thing you notice is that despite all the raw strength and brute force powering them along their legs are flying around at an incredible cadence.

Mark Cavendish will be sprinting at a cadence of over 120 rpm in one of his highest gears. This takes both amazing power and leg speed.

Train to Sprint like Cavendish; Leg Speed

Mark Cavendish has phenomenal leg speed which helps him accelerate up to and maintain his maximal sprint speed.

  • Practice spinning up to maximum cadence on a turbo trainer with moderate resistance
  • Short sprints on the road to develop leg speed and technique
  • Road sign/ village sign sprints on group rides to encourage competition

A great way to develop cycling leg speed is to get yourself a set of cycling rollers for indoor cycling as they force you to turn the pedals at an extremely high cadence.

Improve your sprint for more successful bicycle racing

Improve your cycling sprint to win races like Mark Cavendish. A little changes to your training can yeald great results
Improve your cycling sprint to win races like Mark Cavendish. A little changes to your training can yeald great results | Source

Develop awesome leg power for a better cycling sprint

When most people hit the guy they do the same thing all the time. 8-10 repetitions per set at a steady rate with moderate weights. This is not worthwhile if you want to get stronger or more powerful for cycling. Your muscles don't work in the same way as many people lift weights.

Weight training for power development

While maybe cycling coaches dispute the ability of strength training to further develop a trained cyclist it is worthwhile to note how much time track cyclists spend in the gym as part of their training. Many track cyclists have over recent years developed into extremely successful sprinters on the road. Mark Cavendish comes from a successful track cycling background and this has been pivotal in his development into the worlds best sprint cyclist.

In the gym

Concentrate on muscles used for cycling. Mainly the quads, hanstrings, calves and hip flexor muscles, as well as the muscles of the back which help pump the arms and upper body for momentum while sprinting.

Concentrate on gym exercises which replicate the movements of cycling

  • Squats
  • Calf Raises
  • Dumbbell Row
  • Deadlift

Also consider Plyometric training to develop your leg power

Mark Cavendish winning the World Race Race Championships 2011

Weight training on the bike

Hit the hills in a bigger than usual gear to help develop some additional leg strength. Practive powering over short climbs out of the saddle as if they're a sprint and these will help you develop the leg power for sprinting in different race situations as not all race finishes are on flat roads

Read More: Mark Cavendish- Boy Racer

Comments

    0 of 8192 characters used
    Post Comment

    • Winsome profile image

      Winsome 

      6 years ago from Southern California by way of Texas

      Very helpful CF, I ride different bikes and different terrain, but I find I don't ride enough hard rides to allow me to sprint uphill without getting winded. How can I concentrate on that task in my workouts to build wind and aerobic capacity? =:)

    • CyclingFitness profile imageAUTHOR

      Liam Hallam 

      6 years ago from Nottingham UK

      Thanks INFjay. He's probably the best sprinter I've ever seen. Yesterday's win with little support late on was amazing. Thanks for your comment

    • INFJay profile image

      Jay Manriquez 

      6 years ago from Santa Rosa, California

      Cavendish is an incredible sprinter. It was so exciting watching him at the 2011 Tour de France. Excellent tips too!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)