CIS Sprint Training System Program Overview

In the world of cycling, the CIS Sprint Training System stands as a comprehensive and dynamic program designed to enhance the efficiency and speed of riders. Developed in collaboration with Coach David and 2-time Olympian, World Champion, and 200-meter Track World Record Holder James Joseph, this 9-week program goes beyond conventional sprint training, contributing significantly to overall rider development.

Key Program Tenets:

  • Efficient Crank Rotation Discipline: The program underscores the importance of swiftly and efficiently turning the cranks, a fundamental skill integrated into the training routine.
  • Achievable Improvements: Witnessing advancements is made accessible without significantly increasing the overall training workload. The program emphasizes optimization within existing training routines.
  • Augmented Benefits: Sprint training is strategically integrated to enhance the benefits of existing aerobic and lactate threshold training, offering a well-rounded approach to improving cycling performance.

Diverse Applications:

Unlocking Versatility: Beyond Finish Lines with CIS Sprint Training

The CIS Sprint Training System transcends the typical association of sprints with race finishes. It finds application in various cycling scenarios, including:

  • Race Surges: Addressing the demand for fast-twitch muscle activation and high torque efforts during surges in races or group/club rides.
  • Zwift Race Starts: Focusing on high torque and power output, essential for the dynamic start of every Zwift race.
  • Time Trials and Transitions: Offering skills for scenarios like Time Trials or a Triathlete emerging from transition, requiring rapid and efficient acceleration with a blend of speed, power, and control.

Empowering Rider Development

Illustrated through real-world instances, the program empowers cyclists to cultivate essential skills for excellence. The co-development by Coach David and James Joseph ensures a holistic approach to rider development, making the CIS Sprint Training System a valuable tool for cyclists aiming to reach new heights in their performance.

  • Agility

    Establish proper Sprint Form, Body Control, Agility and Coordination.

  • Development

    Focused Attention to Detail on Gearing and Cadence Development.

  • Speed

    Maintain Speed Control and Repeatability.

  • Power

    Generate Top End Speed and Power Generation.

Overview

Enhance sprint power and speed with the industry's most comprehensive 12-week sprint program available today!

    1. Program Overview

    1. Rider Consent and Release Form

    1. PHASE I: Establish Form/High Cadence

    2. PHASE II: Elevate Endurance Threshold

    3. PHASE II: Unleash Maximum Power and Speed

About this course

  • $249.95
  • 5 lessons

Training Protocol

9-Week Self-Directed Program with NO Email Contact.

Call to action

Get started now

Buy Now