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Old 07-11-12, 11:00 AM
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Allegheny Jet
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Join Date: Oct 2007
Location: Medina, OH
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Three sprint workouts that I do may be of interest to some. For long sprints I'm in the saddle riding at 450 - 500 watts for 45 seconds then jump OTS and sprint while dropping gears and keeping 900+ watts for 15". Those suckers really hurt the last 20-25 seconds.

Another is to be riding at Z2 and 90 rpm then go OTS in the same gear and push/pull the pedals with everything for 12 full pedal rotations. Do this one on the minute for 5 sets of 6 reps.

Find a 4 to 5% hill leading onto a 300 meter flat. Ride down the hill at 28 to 30 mph and carry the speed onto the flat. Once on the flat go OTS and sprint for 20".

I do all my OTS sprinting in the drops with my nose as close to bar height as possible.
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