EVENTS

Every Thursday, our Training Members are guided by Coach Helen Bridgman. In case you missed it or want to have a taste of what and how we train, we are making our workout available every Friday, with no lead time. So put on some music and enjoy! You might even find one of our DSs on the road to chat with.

Session: Sprint Repeatability
Working on developing sprint technique and pushing up sustainable power.
Usual warm up with our warm up ramp and 5 min recovery before the main blocks.
Main set: 10×30 sec @ 180% FTP (all-out sprint effort) / 90 sec Z2 recovery
5 min Z2 spin
6×15 sec standing starts (big gear, max power) / 1.45 min easy. Slow the legs right to a stop before each one, get in a big gear as you slow, then use the muscles to push the pedals (in or out of the saddle depending on your preference).
Cool down: 8 min

For the sprints, turn erg mode off so you can focus on putting out the highest power you can sustain for 30s. Get out of the saddle, put your hands in the drops, keep your core engaged and your body low, and really press down on the pedals to generate power. Legs will tire as we repeat these efforts, so just give max effort each time.

Session Purpose: Builds kick for primes, segment banners, and points sprints.