WIN A STREET­LIGHT SPRINT!

Bicycling (South Africa) - - FIT CHICK -

YOU NEED

SNAP

TRY

JUMP SPRINTS

Shift into a big gear, get out of the sad­dle, and ride hard, grad­u­ally in­creas­ing speed and ca­dence. Then sit down and ramp up your rpm, shift­ing as nec­es­sary, un­til you’re rid­ing as fast as you can while re­main­ing smooth. Main­tain that top speed for 20 to 30 sec­onds. Do four to five sprints with 5 min­utes of re­cov­ery in be­tween.*

*Do the work­outs on these pages once or twice a week. Be­fore each, warm up at an easy to mod­er­ate ef­fort for 15 min­utes. Spin easy for about 5 min­utes to cool down.

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