Alright... one big goal coming... On June 26th, 2005 I have the next CBR crit and I am doing CAT5 for probably the last time there (will be my 14th crit this year). As you probably know I am still working on developing power and I still have a long way to go. It is scary to think how fast I can be after building significant muscle power (I can only leg press about 240 right now and I am 6'6", 225). I know that starting in September when the off season starts, I will start doing muscle building workouts at the gym to gain serious power but now is time for on the bike training.
In the last 5 months I have increased my avg cruise speed from 20 MPH to 22.5 MPH once warm and my sprint speed form 30 MPH to 33 MPH in the same time. Unfortunitly 33 MPH is not going to do any good when the rest of the field is sprinting at 35+ MPH. My goal is to place minimum in the top 10 and perfer top 5 or better at the CBR crit. I have one month and need to do all I can to build the all critical sprint speed.
Right now I am doing LT intervals and muscular endurance and power intervals (I.e. 53-12 and 53-11 at lower speeds) which are helping me build speed. I need though a good workout that is going to help[ build more power.
What workouts do you all do for spint speed and power specifically?