[QUOTE=Snipex;20114014]
Originally Posted by
caloso
Not bad.
For comparison's sake
Thats fast! i just hit 53 kmh from 35 kmh, the reason why i was struggling before is because im going from a stop or 15 kmh, i stopped cycling for 4 years, just started again 2 months ago and still trying to get stronger
These standing start sprints (my old coach called them drag race intervals) are good strength and speed builders. The protocol I was given was to do 3 small ring and 3 big ring. Make sure you are good and warmed up and that your bike is properly adjusted. These put a lot of stress on the bike and the rider.
Small ring: 39x15. 15 seconds as hard as you can, out of the saddle, try to get to 30mph, do not shift. By the end of the interval you will really need to focus on turning the pedals over. Stay out of the saddle with hands in the drops, elbows bent, flat back. Recover as long as you want. Repeat twice.
Big ring: 53x15. Same deal: 15 seconds, shoot for 30, do not shift. This time the focus is getting on top of that big gear to start, you really have to muscle it over. Recover as long as you want, repeat twice.
Like I said, these are high stress. So I would only do them once a week, maybe twice during the height of crit season.