Thursday, May 17, 2007

Berkeley Hills RR- Photo by Mark Estes #2


Berkeley Hills Jr 13-14
L to R: Marcus Smith (2nd-AMD), Andrew Lanier (1st-SJ), Brently Campbell (3rd-Swift)

2 comments:

Unknown said...

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

Unknown said...

sorry, I posted this in the wrong place... nice shot of Marcus, eh?