It’s helpful when the lead riders wait up for the following riders!
Please note- I intend to lead this sprint training series through August (and then we head to the track!)
Warm-up 6:30pm- brief introductions, instructions and ready to sprint! - 2 technique sprints as usual to warm-up (good form, not 100%)- three to five riders across the road (drag race style) - 30 x 200m sprints! o This is the perfect time of year to work on solid sprinting technique over a large number of efforts with minimal recovery. These efforts will get you fit! o Modifiers- more than 30/ less than 30, more than 200m/ less than 200m, more in the head wind/ more in the tailwind. Lots of variables. o People that want to sprint from a higher speed will move towards the front, people that want to jump start their sprint from a lower speed will be at the back. o Tailor this workout to your training plans –yet- be encouraged to much more than you would on your own! o How this is done: immediately following the warm-up, start with a tailwind sprint to the 3rd corner (old FFBC crit course) then rest up for sprint #2 just after the 4th corner… sprint #3 starts one lap later after the 4th corner. This gives you 3/4 lap rest, which will be appreciated when you get into the 20’s!
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Sprints and intervals- April 24 in Fremont
It’s helpful when the lead riders wait up for the following riders!
Please note- I intend to lead this sprint training series through August (and then we head to the track!)
Warm-up
6:30pm- brief introductions, instructions and ready to sprint!
- 2 technique sprints as usual to warm-up (good form, not 100%)- three to five riders across the road (drag race style)
- 30 x 200m sprints!
o This is the perfect time of year to work on solid sprinting technique over a large number of efforts with minimal recovery. These efforts will get you fit!
o Modifiers- more than 30/ less than 30, more than 200m/ less than 200m, more in the head wind/ more in the tailwind. Lots of variables.
o People that want to sprint from a higher speed will move towards the front, people that want to jump start their sprint from a lower speed will be at the back.
o Tailor this workout to your training plans –yet- be encouraged to much more than you would on your own!
o How this is done: immediately following the warm-up, start with a tailwind sprint to the 3rd corner (old FFBC crit course) then rest up for sprint #2 just after the 4th corner… sprint #3 starts one lap later after the 4th corner. This gives you 3/4 lap rest, which will be appreciated when you get into the 20’s!
See you out there. Larry
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