Sprintervals
The Sprintervals being used in the real
world
We were a group of seven at the flamme
rouge
Final 100 metres ~ Antonin Magne Sportive
When & Why?
A full on, eye-balls-out session for preparing
you for the "dash for the cash". Once all your training is in the
bag, fit these in to your last few weeks preparation for a big event.
Especially if you think it's going to come down to a sprint!
Where?
A turbo is good because you can control
the variables and really hit the numbers for those that are power based.
But in the heat of competition you'll be doing this on the road, so
you'll need to "practice" the odd one or two with tarmac under your
wheels.
Build a couple of them in to your training ride but keep your wits about you. Find a long straight road and, if possible, a tail wind. This session is all about full on speed and lactate tolerance.
How?
Before we start, please understand this is a six minute
interval, with a sprint at the end! Don't fall in to the trap of
going too hard too soon and being unable to complete the last minute at
"race pace".
Choose a gear set you know you can sustain to the end. If you're full on fit, start in the 15 and work towards the 12 for a sprint. If your more a "spinner" start in the 16; if your building up, or in your first year or two, start in a 17. Make it work for you.
When you hit the interval, take around ten to twenty seconds to get to your sustainable three minute pace in the gear of your choice.
At the end of three minutes, knock it up a gear and try to hold the same cadence. Speed will increase, as will our worst best friend, lactate. Control your breathing and hang on in there for a full two minutes. Yes it hurts, but hurt is good.
After two minutes, snick it up another gear, again trying to keep on top of the gear and hold it as steady as you can, waiting for the countdown to your ten-second sprint.
When the time comes to go, you go with everything you have in your legs. No holding back. Sprint like your life depended on it. It's only ten seconds...
When you get your sight back, ease right off for a full five minute recovery at Village Policeman Pace. It goes quicker than you think, so get a drink, settle the breathing, spin the legs out.
Repeat the session above a couple of times, then go straight to a cool down for a minimum of five, but preferably ten, minutes.
The Warm Up Warning
All interval sessions require a thorough and
proper warm up...
Once thoroughly warmed up and at "race pace" readiness, undertake the following session.
After winning the bunch sprint above I was awarded the
Trophee Passion Championship Leader's Jersey
Black's the new Yellow...
