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 - 3 x 1 lap 3-up sprint with a different designated lead-out person each lap o one lap rest between each effort o the lead-out rider should try to win. They can follow for ¾ of a lap but is obligated to lead out from the last corner if the speed is too slow. o The riders being lead-out should try to win. Jump hard and stay off the front or stay in the draft and come around, but beware of the 3rd rider out there! o This exercise demands that you flex your strengths and minimize your weaknesses (or work on them) - 6 x 200m sprints - 3 x 1 lap 3-up sprints
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. 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 much more than you would on your own!
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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
- 3 x 1 lap 3-up sprint with a different designated lead-out person each lap
o one lap rest between each effort
o the lead-out rider should try to win. They can follow for ¾ of a lap but is obligated to lead out from the last corner if the speed is too slow.
o The riders being lead-out should try to win. Jump hard and stay off the front or stay in the draft and come around, but beware of the 3rd rider out there!
o This exercise demands that you flex your strengths and minimize your weaknesses (or work on them)
- 6 x 200m sprints
- 3 x 1 lap 3-up sprints
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.
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 much more than you would on your own!
See you out there. Larry
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