DHL Sprint School

Sprint Programme

At DHL Sprint School you will start to learn and develop the skills that you need to become a top track sprinter. Below are some examples of the different lessons that Sprint School might focus on:

Match sprinting requires great awareness and vision - for example, you need to be able to look backwards while riding forwards. This is something you will be taught to do. Being able to move around all over the track in the 'cat and mouse' tactical part to the race is really important to be able to win the race.  You'll be shown drills to develop your skills in this area, including slalom and hide and seek exercises. 

Sprints – you will learn the best line to take on the track to record a 200 metre time - and then you will get the chance to see how you can do against the other riders, and of course you can compare your time to Craig MacLean and Vicky Pendleton. 

Keirin racing – the ultimate race of tactics and fitness, it involves looking for action behind you and in front while making sure you have the best position behind the bike. Riders are taught when to get out of the saddle, maintaining a gap, not hanging onto the wheel in front, rushing a gap.

Specialist track drills with coaches e.g. practicing looking backwards on the track, following a sprint line, slalom exercises using the whole track.

Keirin observation drills in groups, practicing getting out of the saddle and tracking the movements of other riders. Learning how to maintain a gap and rushing other riders. Tactical racing advice from coaches.

You will be doing lots of work off the bike too. For example, you might watch video footage of professional racing to see the different tactics that the top sprinters use on the track. You might be competing in team sprints or keirins on Wattbikes to reinforce the lessons you have learnt on the track. You might be taking part in workshops on subjects like mechanics and nutrition or doing fitness training sessions to improve your core stability and flexibility.

And at every school, there is always time for a few games on your bike! Drills like ‘bike sumo’ and limbo are not only great fun but teach you valuable lessons about balance and control on your bike.

 

Practicing at Home

Roller session for DHL Sprint School

Rollers are a tricky but very useful piece of equipment to use and master. Although a bit nerve-racking to start with, they are worth persevering with because they're a fantastic training tool and a great way of improving bike handling. They're also a bit more interesting than turbo trainers! Below is a training session to help you get to grips with the rollers. Start off by a wall for support and balance then as you increase in confidence, move away from the wall into the centre of the room.

Session from Matt Winston, GB Talent Team Coach:

Set out your rollers in a sensible place in a room, giving something for you to hold on to when you mount and dismount. This is a copy of the session for the group:

1/ Get on the bike and roll steady at 60 RPM, hands on the tops. Once you're settled in, take your left hand off the bars for twenty revs, then replace and do the same with right hand. If you can do this no handed, do this now. If you feel confident, give it a go! It can be done!

2/ After five minutes get up to 90/100 RPM and hold it there for 8 minutes.

3/ Relax back to 70 RPM for two minutes ready to start the session proper.

4/ Hands on the drops, and count yourself in from five. Each effort is a full on sprint and after each effort get back to 90 RPM as quickly as possible, for one minute before next effort.

i 5 seconds

ii 10 seconds

ii 15 seconds

iv 20 seconds

v 15 seconds

vi 10 seconds

vii 5 seconds

5/ Hold at 90RPM for three minutes before backing off for one minute and dismounting.