Sprint

[font=Times New Roman]Here are some of drills I do. Don't blame me for these, I stole them from elsewhere.[/font]
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[font=Times New Roman]If you are serious about sprinting then the best thing you can do is get to the track. You can get a second hand track bike dirt cheap and its good fun.[/font]
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[font=Times New Roman]HighSpeedSprints (HSS)[/font]

[font=Times New Roman]Goal:[/font][font=Times New Roman] Develop top-end power and speed.[/font]
[font=Times New Roman]Terrain: Slight downhill[/font]
[font=Times New Roman]Cadence: 110+RPM[/font]
[font=Times New Roman]The Workout: Roll at 25-30mph in a big gear; jump, out of the saddle and accelerate. When you top out the gear, return to the saddle and focus on maintaining high cadence and good form for the whole sprint.[/font]
[font=Times New Roman]Do: 1-3 (beginner riders) or 4-6 (advanced) efforts of 8-12 seconds each. 8-12 minutes recovery between sprints. [/font]

[font=Times New Roman]FlatSprints (FS)[/font]

[font=Times New Roman]Goal:[/font][font=Times New Roman] Develop acceleration, body's use of ATP energy system[/font]
[font=Times New Roman]Terrain: flat road[/font]
[font=Times New Roman]Cadence: high (using a relatively light gear at approximately 20 mph)[/font]
[font=Times New Roman]The Workout: Spin along at about 15-22 mph and jump out of the saddle, accelerating the entire time, then return to the saddle after a few seconds, and focus on maintaining a high cadence and smooth form over the sprint.[/font]
[font=Times New Roman]Do: 2-3 (beginner) or 4-6 (advanced) sprints of 8-10 seconds in length. Recover 5-10 minutes between sprints. [/font]

[font=Times New Roman]Stomps (S)[/font]

[font=Times New Roman]Goal:[/font][font=Times New Roman] Increase power during "in the saddle" efforts (the final part of a field sprint)[/font]
[font=Times New Roman]Terrain: flat road, preferably with tailwind.[/font]
[font=Times New Roman]Cadence: N/A, using a large gear (approx 53x15 to 53x12)[/font]
[font=Times New Roman]The Workout: Start at about 15-20 mph, and, remaining in the saddle, begin stomping on the pedals as hard as possible. Concentrate on smooth, circular pedal strokes.[/font]
[font=Times New Roman]Do: 2-3 (beginner) 4-8 (advanced) Stomps of 15-20 seconds each, with 8-10 minutes recovery in between each Stomp. [/font]

[font=Times New Roman]PowerStarts (PS)[/font]

[font=Times New Roman]Goal:[/font][font=Times New Roman] Increase muscular power and transfer to the bike[/font]
[font=Times New Roman]Terrain: flat section of road[/font]
[font=Times New Roman]Cadence: N/A, use a large gear[/font]
[font=Times New Roman]The Workout: Begin at near a standstill. Jump hard on the pedals, out of the saddle for between 8-12 seconds. Ride as hard as you can.[/font]
[font=Times New Roman]Do: 2-3 (beginners), 4-8 (advanced) with 5 minutes recovery between sprints. [/font]

[font=Times New Roman]Uphill Sprints (US)[/font]

[font=Times New Roman]Goal: Race specific training[/font]
[font=Times New Roman]Terrain:Flat or downhill road leading to a steeply pitched hill[/font]
[font=Times New Roman]Cadence: N/A, use a moderate gear[/font]
[font=Times New Roman]The Workout:jump out of the saddle attacking the hill for 8-12 seconds. Perform 3-5 intervals with a full recovery between efforts.[/font]