*20 min warmup
*6 x 300 meter all-out sprints (from a standstill in 53x19, alternate starting foot for 3 R foot forward, 3 L foot forward at start). Let HR recover to below tempo before starting next sprint. Emphasize leg speed, apply full power all the way to the finish line. This should make you feel like you want to shit your pants/vomit at end of each sprint, just like in a real bike race. Don't slack off. Focus on every aspect of form, tuck head low, back flat, minimize frontal area.
*20 min very easy high cadence spin home
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
*6 x 300 meter all-out sprints (from a standstill in 53x19, alternate starting foot for 3 R foot forward, 3 L foot forward at start). Let HR recover to below tempo before starting next sprint. Emphasize leg speed, apply full power all the way to the finish line. This should make you feel like you want to shit your pants/vomit at end of each sprint, just like in a real bike race. Don't slack off. Focus on every aspect of form, tuck head low, back flat, minimize frontal area.
*20 min very easy high cadence spin home
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
www.andrewvontz.com
www.drillit.tv
@vontz
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