SPRINT WINNER’S WORKOUT
Perform six to 12 super- short sprints, working on good form: Hands in drops, elbows bent, and butt back over or on the saddle to keep your weight centred over the bike. Verheul suggests that you keep training sprints to 10 seconds – roughly 15 to 20 pedal strokes, which is easier to count; that way, you don’t build up lactate. Take two to three minutes to recover between each sprint, to let you fully recharge ATP ( your muscles’ turbo fuel) and hit top power every time.
Try starting in different gears; try some seated, to sit and spin; try some standing; and perform some where you stand to accelerate for 10 pedal strokes, and then sit to spin it out.