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) - 4 x 200m sprints o tailwind sprint, short rest, then a headwind sprint, short rest, repeat 2 laps for 4 sprints - 2 laps recovery - group into 3 or 4 riders for lead-out practice… 1/2 lap from corner 3 to corner 1… ½ lap rest and repeat for a total of 3 leadouts - 2 laps recovery 4 x 200m sprints o tailwind sprint, short rest, then a headwind sprint, short rest, repeat 2 laps for 4 sprints - 2 laps recovery - group into 3 or 4 riders for lead-out practice… 1/2 lap from corner 3 to - corner 1… ½ lap rest and repeat for a total of 3 leadouts - finished for a total of 16 sprints plus some teamwork!
Modifiers- more or less sprints, more than 200m/ less than 200m, more in the head wind/ more in the tailwind. Loads of variables for you to play with..
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!
1 comment:
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)
- 4 x 200m sprints
o tailwind sprint, short rest, then a headwind sprint, short rest, repeat 2 laps for 4 sprints
- 2 laps recovery
- group into 3 or 4 riders for lead-out practice… 1/2 lap from corner 3 to corner 1… ½ lap rest and repeat for a total of 3 leadouts
- 2 laps recovery
4 x 200m sprints
o tailwind sprint, short rest, then a headwind sprint, short rest, repeat 2 laps for 4 sprints
- 2 laps recovery
- group into 3 or 4 riders for lead-out practice… 1/2 lap from corner 3 to - corner 1… ½ lap rest and repeat for a total of 3 leadouts
- finished for a total of 16 sprints plus some teamwork!
Modifiers- more or less sprints, more than 200m/ less than 200m, more in the head wind/ more in the tailwind. Loads of variables for you to play with..
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
Post a Comment