Warm-up 6:30pm - brief introductions, instructions and ready to roll - 2 technique sprints (good form, not 100%)- three to five riders across the road (drag race style) - 2 x 200m sprints from 20mph (tailwind, then headwind = 2 in 1 lap) - 2 x 200m sprints from 5mph (tailwind, then headwind = 2 in 1 lap) - 3 laps recovery - Three-up one lap sprints - 3 laps recovery - 2 x 200m sprints from 20mph (tailwind, then headwind = 2 in 1 lap) - 2 x 200m sprints from 5mph (tailwind, then headwind = 2 in 1 lap) - 3 laps recovery - Three-up one lap sprints - recovery
Modifiers- you can always do more sprints, less sprints, go longer or go shorter. The fun part of the three-up sprints is that strong riders still need to get away from their competitors so surprise and a good jump come in handy. A rider that chooses to follow will need to pop out into the wind at some point in time. Fun stuff!
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Sprints and intervals- April 17th in Fremont
Warm-up
6:30pm - brief introductions, instructions and ready to roll
- 2 technique sprints (good form, not 100%)- three to five riders across the road (drag race style)
- 2 x 200m sprints from 20mph (tailwind, then headwind = 2 in 1 lap)
- 2 x 200m sprints from 5mph (tailwind, then headwind = 2 in 1 lap)
- 3 laps recovery
- Three-up one lap sprints
- 3 laps recovery
- 2 x 200m sprints from 20mph (tailwind, then headwind = 2 in 1 lap)
- 2 x 200m sprints from 5mph (tailwind, then headwind = 2 in 1 lap)
- 3 laps recovery
- Three-up one lap sprints
- recovery
Modifiers- you can always do more sprints, less sprints, go longer or go shorter. The fun part of the three-up sprints is that strong riders still need to get away from their competitors so surprise and a good jump come in handy. A rider that chooses to follow will need to pop out into the wind at some point in time. Fun stuff!
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