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Old 11-07-13 | 02:27 PM
  #17  
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caloso
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Joined: Jul 2002
Posts: 40,863
Likes: 3,115
From: Sacramento, California, USA

Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur

Faster for how long?

I'm not really a sprinter, but I've become something of a guardian angel/leadout for the kids on my team. For me peak speed isn't critical, but holding a high enough speed to a) get my guy to the front or b) string things out or c) lead out the designated sprinter. After a winter full of base, and a spring full of FTP work, my coach had me do workouts where I would find a gentle downslope that leads to a long flat. Freeway overpasses or levee roads work well.

Easy spin down the hill until I hit 30mph and then hold it for at least 30". I would try for 60" if I had enough road. Stay seated and stay out of the smallest (11 or 12) cog. 13 or 14 is good, 15 is even better if you can spin it. I would work on being smooth, low and aero, and keep a high cadence. I've heard these and variations called different things: Drop-offs, Cavendish drills, over-sprints.

These will make you fast. More importantly, they will help you get comfortable when you're going fast.
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