Sprinter
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FORM Sprinter™
Overview:
The CINCH FORM Sprinter™ is a explosive athlete who has an incredible top end, high power, 3 - 30 second effort. You also have an extremely high performing explosive zones in efforts of 1 - 4 minutes. The muscle mass that you have to be able to do this, however, limits these performances to flatter terrain. That is ok because the majority of events and races suits you perfectly. You just have to get to the finish line!
Pro Rider Example:
An example of the FORM Sprinter™ in the Pro Peloton is Mark Cavendish.
Physical Make Up:
Shorter more solid rider
Muscular
Ideal center of gravity
Physical Strengths:
High, Short-Explosive Power
Excellent Sprinter
Strong at producing power both in and out of-the-saddle
Prefers non-steady riding
Explosive ability
Strong in super short time trials
Physical Weakness:
All types of climbs
Multi day stage races or hard efforts
Long time trials
Endurance
Mental Strengths:
Aggressive
Intense short focus
Low stress and anxiety
Not focused on other riders
Mental Weaknesses:
Struggles with intense focus for long periods of time
Uncomfortable with physical pressure on climbs
Ideal Races/Events:
Short explosive races
Short time trials
Criteriums
Shorter Road Races
Ideal Winning Race Strategy:
The FORM Sprinter™ stays tucked in good position all day in the peloton and waits of the final sprint. They nail a combination of good position and good timing of the effort to win the final sprint.
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FORM Sprinter™ Execution Concepts
Terrain and Conditions PowerTrain Zone™ Basics:
1. Flats - PTZ 1, 2, 3 and 4 Power Floor
2. Short Hills - PTZ 8 Power Floor
3. Moderate Hills - PTZ 5, 6, and 7 Power Floor
4. Long Hills - PTZ 5 Power Floor
5. Headwind - PTZ 4, and 5 Steady Power Floor
6. Downhills - PTZ 1, 2, 3, and 4 Power Floor with explosive efforts off it in PTZ’s 9, and 10.
7. Tailwind - Alternating between PTZ 7 to get speed while holding a PTZ 3 Power Floor
8. Sprints - PTZ 10 Power Floor with spikes off of it.
9. Rough Road - PTZ 3, 4, and 5 Power Floor
Key PowerTrain Zone™ Measurements:
3 second Power
10 Second Power
20 Second Power
30 Second Power
1 Minute Power
2 Minute Power
3 Minute Power
4 Minute Power
60 minute Power
180 Minute Power
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FORM Sprinter™ Skill Set:
Long Gritty Efforts
Grinding on tough terrain
Positioning Before Climbs
Breakaway
Peloton Smoothing
Pulling on the Front of the Peloton
Pulling off the Front of the Peloton
Getting on the Back of a Paceline or TTT
Accelerating
Decelerating
Peloton Positioning
Riding (in the group) during the lead-out before the final sprint Sprint
Final Sprint Seated
Final Sprint Standing
Solo Ride Plays:
Incredible Standing Hulk (Grinding on tough terrain)
Solo Effort Cadence Change (Finding Momentum on the Terrain)
Final Sprint Seated
Final Sprint Standing
Group Ride/Race Plays:
10K to go
5K to go
3K to go
1K to go
500 meters
250 meters