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PostPosted: Wed May 29, 2013 7:18 pm 
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Joined: Fri May 14, 2010 9:01 pm
Posts: 25
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

Seated:
53x16
53x15
53x14
53x13
53x12
53x11
Standing
53x11
53x12
53x13
53x14
53x15
53x16

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...


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