Sprinting 101

This video clip of Evan Elken, a top sprinter for the Jittery Joe's Professional Cycling Team is the first of many cycling skills video tips to come. In this clip, Evan demonstrates perfect sprinting form with a focus on high leg turn over. Be sure to sign up for our Newsletter to be notified when new tips are posted and the complete Sprinting DVD releases this Spring. Enjoy!

Sprinting - High Leg Speed with Evan Elken
 

Cyclo-Cross Skills

This effort was the brain child of one Erik Tonkin of Sellwood Cycle Repair. For years, Erik and his team of coaches has put on the most popular cyclo-cross clinic series in the country right here in Portland, OR every fall. This 4 week clinic is attended by over 150 people each week in preparation for the biggest 'cross series in the country called the Cross-Crusade.

This year, Erik asked me to help him bring a long standing idea of his to life filming a number of key skills from the clinics and put them on the internet. What follows are video clips along with the purpose, key points to remember and progressions for each skill.  Please use these as training aids to work on your cyclo-cross skills and technique throughout the season.

Please CONTACT US with any questions you have or to inquire about One on One Coaching or Private Clinics with Erik and his team of coaches.

Safety: Remember to practice the following drills in a safe area while wearing a helmet and practice everything slowly until you get the hang of it before starting to speed up. Develop your technique first before going fast.

Barrier running drill

Purpose: This is a great drill for practicing the fundamental aspect of how to run through the barriers properly.

Tips: Notice how Erik isn't jumping, but rather is stepping over the barriers without a bounce or a hop by simply lifting his trailing leg outward slightly to clear the barrier.

Progression: Increase speed through barriers. Try different barrier height.

Single leg drill

Tips: Begin with your hands placed on the top of your handle bars before taking your leg out. Practice steering.

Progression: Practice on both sides. Practice taking one hand off the bars.

Top tube drill

Tips: Place your hand on the middle of your top tube and practice putting some weight on that hand.

Progression: Take your other leg out of the pedal and begin walking or running with the bike.

Dismount and carry

Tips: Keep your elbow in close to your body while lifting.

Progression: Remount the bike after lifting it up.

Side carry through barriers

Tips: Practice approaching the barriers slowly. Prepare to dismount earlier than you think you need to by taking your leg out twice as far as you think you need to until you get the hang of it. Place your weight on the top tube before dismounting. Keep your elbow in close to your body while lifting. STEP over the barriers, DON'T JUMP. Scrub speed ahead of time so you don't have to slow down during your run through the barriers.

Progression: Increase speed and decrease the distance of your dismount before the barrier.

Side carry through barriers & remount

Tips: Same as above.

Progression: Increase speed & decrease the distance of your dismount before the barrier.

Sharp turn into a barrier section (two techniques demonstrated)

Tips: Practice approaching the section slowly. Brake ahead of time before you get to the turn. Dismount and begin your carry before you turn the corner to avoid losing speed or crashing.

Progression: Practice from the left and the right. Try shouldering and side carrying the bike. Increase speed.

Off-Camber riding

Tips: Climb out of the saddle with your hands on the hoods. Eye the area ahead of you where you want to go. Try running through the section while carrying your bike to determine whether it is faster to ride or run it.

Progression: Increase speed. Try running through the section.

Check out the 'Cross Skills Demonstrations

Visit the Alpenrose 'Cross Clinics page

Check out the photos from the 2008 clinics