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4855 E. Warner Road #10
Phoenix, Arizona 85044

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Sunday            11am-5pm
Monday           10am-6pm
Tuesday           Closed
Wednesday     10am-6pm
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Friday              10am-6pm
Saturday         9am-5pm

Accelerations to the MAX

Presented by Jeff Lockwood, LIFE SPORT INC.

An acceleration is considered the starting phase of a sprint but not all accelerations lead to a sprint or are conducted out of the saddle.  Although out of the saddle gives tremendous advantage in most cases there are a few circumstances where being seated can be a plus.  Last year, during the final cobblestone climb of the Tour of Flanders, Fabian Cancellera remained seated but spun up his rpms to quickly move past Tom Boonen and leave him behind for good.  The very next week at Paris-Roubaix Cancellera did it again over a cobblestone section and almost without anyone even noticing, he opened a significant gap and went on up the road to victory. 

This is not luck but a highly developed practice of spinning at high cadences.  A technique called spin ups creates a situation where by the muscles of the legs must contract faster and faster on each pedal revolution.  Hitting very high cadences under significant resistance is where the benefit is derived.  The increased load forces more muscle fibers to simultaneously contract.  The increase in cadences forces the neuromuscular system to recruit muscles more quickly and do so in a coordinated manner.  The combination of these effects practiced over time can be a game changer when out on the road with other riders.
One of the best ways to develop this capability is by using rollers and performing a drill called spin outs.  By placing your chain in the hardest gear like a 53x12 or 50x11 gear combinations, it is then possible to spin up to increasing levels of speed that will cause an adaptation in both power and quickness.  Performing this drill on rollers provides critical feedback in your quality of movement.  The ability to control one’s direction while spinning rapidly must be a top priority.  Begin this drill by increasing cadences to reach 35mph or about 100 rpm.  Then progress the spin up to 45mph or 125 rpm.  Finally go to 50 mph or 140 rpm.  It will become painfully clear that one or both elements of strength and coordination could be a limiting factor to reaching these levels. 
It is said that “practice makes perfect” but actually practice only makes permanent.

Better yet “perfect practice makes permanent performance”.    
Go to  for video instruction and demonstration of the SPIN OUT drill.