50歳からのPower Training # 27 ― 2012/03/30 15:59
[Sprints 2]
WU: 15 minutes and getting ready for some hard efforts!
MS: 1.0hours- Get in 6 x small ring sprints to start- 50yards- no gear changes- wind the gears out! You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3minutes between each.
Then do (3) x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done.
Rest for 3-5 minutes between each Big Ring sprint.
Then (3) x big ring – From 53:16 at 23mph- 2 gear changes, again winding out each gear.
And Finish with 1 x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.)
One of the goals of this workout is to get you to realize that you do not need to 'dump' the chain into the hardest gear for a sprint. Sprinting starts out with a hard jump in a gear that you can turn over. Then as you 'wind' out each gear, you shift down one. Just like driving a stick-shift car, you 'work' down the gears with the rpm's reach the correct range.
WU: 15 minutes and getting ready for some hard efforts!
MS: 1.0hours- Get in 6 x small ring sprints to start- 50yards- no gear changes- wind the gears out! You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3minutes between each.
Then do (3) x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done.
Rest for 3-5 minutes between each Big Ring sprint.
Then (3) x big ring – From 53:16 at 23mph- 2 gear changes, again winding out each gear.
And Finish with 1 x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.)
One of the goals of this workout is to get you to realize that you do not need to 'dump' the chain into the hardest gear for a sprint. Sprinting starts out with a hard jump in a gear that you can turn over. Then as you 'wind' out each gear, you shift down one. Just like driving a stick-shift car, you 'work' down the gears with the rpm's reach the correct range.
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