Quoted message said:From: Ryan Cousineau
Quoted message said:Once you have enough base mileage to finish a crit, and have done enough
intervals to finish with the pack, you can >look at your sprint.
Suggested ($.02 value) interval method:
On a flat road with telephone poles alongside, practice "sprinting" for one
"pole distance", then resting while mostly pedaling for two. Then stand again,
right at the "start" line the pole makes across the road, roll up a moderate
gear, practice your (race-winning) bike throw at every "finishing" pole before
you sit. Keep the effort easy, to where you're "not doing anything" on each
jump, and build up the number of repeats over time. Do short "sets" (5
repeats?) at first, some real "rest" in between sets. You can vary the recovery
level there, be conservative for starters. Go to longer sets and more sets
before increasing the gear size and effort. IOW, don't come home wiped out the
first few times you do this. Focus on smooth stands, sits, throws and "seeing"
lines across the road. This applies to IV-V crit racing where they jump out of
the saddle for every corner exit and then sit back down for the straight, very
stressful, un-smooth on/off/on/off effort and something you'll probably only
see in races unless you practice for it. And that bike toss... Funny how many
people don't know how to throw at the line.
Oh yeah, do these jumps alone so you can pay attention and perform at your own
pace, and practice riding in the drops.
That expanded. Oh well: "Worked for me". --TP
