Thursday, May 10, 2007

Sprints/ Intervals- May 15

Details are posted in the comments of this post. Larry

1 comment:

teamnolan said...

Reflections:
- Consistency pays off with sprint workouts (May 15 is week #13 and we will continue to do these through August)… every rider that has been consistent has improved
- So far, we have worked on headwind/ tailwind sprints, sprints from a jump, sprints from a roll, sprints with little rest (and lots of rest), lead-outs, 3-up sprints, bumping (at low speed), big gear/ little gear and drag racing.
- We have talked about having a plan for every ride: should you do more efforts than we’re planning? Less?
- We’re practicing safe riding although there have been a few falls… we will continue to practice safe sprinting.
- We talked about slowing down after “efforts” so that you can focus on your speed, not your endurance

So, with all that being said, I thought that I’d mix this up next week, just for variety

May 15 plans-
- 2 technique sprints as usual for a warm-up
- same starting spot for all of these sprints (turn 4)
- 1 headwind sprint for about 10 seconds
- 1 headwind sprint for about 30 seconds (can you make it through turn 1?)
- 1 headwind sprint for about 45 seconds (can you make it through turn 2?)
- 3 laps recovery
- 1 headwind sprint for about 10 seconds
- 1 headwind sprint for about 30 seconds
- 1 headwind sprint for about 45 seconds
- 3 laps recovery
- 1 headwind sprint for about 10 seconds
- 1 headwind sprint for about 30 seconds
- 1 headwind sprint for about 45 seconds
- all done

Modifiers- as always, you can go longer, go shorter, add more or do less. You can lead or draft. You can work on your jump or you can start your sprint from a higher speed. We’re flexible out there cuz none of us sprint the same or need the same workout to achieve our goals, right?

Lar