KWalker wrote:Forgot about the little ring seated sprints.
Another tough drill:
Workout is called 12 sprints- its just that. All sprints from around 20mph
Sprint until your cadence is above 110 RPM. This workout is pretty damn hard so I don't recommend it if you have a really big race coming up 2-3 days after.
Another one I do that is crit specific:
15sec seated sprint at 200%-300% of FTP
Ride at 400w for 1min with a high cadence, in the drops
Max sprint for 200m, or around 10-15s. Rest 5 min, repeat 5-8 times.
Or rather than start from 20 mph start from an 8 mph roll...