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) - 10 x 200m sprints o tailwind sprint, short rest, then a headwind sprint, short rest, repeat 5 laps for 10 sprints - 2 to 3 laps recovery - 1/2 lap 3 on 1 sprints- who will win? o 1/2 lap rest between each effort, 4 sprints in total o the 1 rider will not want to get dropped and the other three will want to drop the 1 rider. o If the three can not drop the 1 rider then they should at least win the sprint, if not go 1-2, or 1-2-3! o Let’s stay in one lane - 2 to 3 laps recovery - 10 x 200m sprints o tailwind sprint, short rest, then a headwind sprint, short rest, repeat 5 laps for 10 sprints
Modifiers- more or less sprints, more than 200m/ less than 200m, more in the head wind/ more in the tailwind. Lots of variables.
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.
Tailor this workout to your training plans –yet- be encouraged to do much more than you would on your own!
2 comments:
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)
- 10 x 200m sprints
o tailwind sprint, short rest, then a headwind sprint, short rest, repeat 5 laps for 10 sprints
- 2 to 3 laps recovery
- 1/2 lap 3 on 1 sprints- who will win?
o 1/2 lap rest between each effort, 4 sprints in total
o the 1 rider will not want to get dropped and the other three will want to drop the 1 rider.
o If the three can not drop the 1 rider then they should at least win the sprint, if not go 1-2, or 1-2-3!
o Let’s stay in one lane
- 2 to 3 laps recovery
- 10 x 200m sprints
o tailwind sprint, short rest, then a headwind sprint, short rest, repeat 5 laps for 10 sprints
Modifiers- more or less sprints, more than 200m/ less than 200m, more in the head wind/ more in the tailwind. Lots of variables.
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.
Tailor this workout to your training plans –yet- be encouraged to do much more than you would on your own!
Rubber side down. Larry
sorry, I posted this in the wrong place... nice shot of Marcus, eh?
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