Hey,
I know that the best way to improve on sprinting is too cycle in a group with occasional sprints, and having a sprint finish, preferably in a group who are slightly better than you are, to give yourself an aim to become better and win sprints.

But what would be the best way to improve by yourself?

Would it be interval training?
Going out long cycles and sprinting by yourself?
Heavy leg weight training?
Keeping a very high gear through a long cycle (even on hills)(to greaten leg strength)?

Thanks,
Connor

all of the above

for weight lifting, do something you could repeat for 20 reps. my winter weight lifting consist of 3x20 reps for the whole body with 45 sec btwn sets

as for high gearing, that's also bad. you sprint fast by generating a high turnover. this simply ain't gonna happen with a high gear. you want to be sprinting at about 110-120 rpm. the only thing high gear training is good for is climbing, when you go up a mile long slope on a high gear (say 34x17) & slowly make your way up
incorrect

cheer mate

sprinting interval workouts require work/rest periods of 1:5. try tanata intervals. they're not bad.

Citation Needed

Fixed

More rest is better "10 or 30-s sprint interval training bouts enhance both aerobic and anaerobic performance." found that 4 minute rest worked better than 2 min rest for 10s sprint intervals.

c'mon, you are splitting hairs here. many of the workouts in the 33 workout recipe call for something like this

If you're focusing on improving your sprint, you need enough time between efforts to replinish your ATP cycle. So you want to do sprint intervals on full rest, like 5-10 minutes.

There are reasons to do intervals on shorter rest, and an argument for doing things like tabata intervals. However if you wnat to increase your raw sprinting power, do them on full rest.

Showing up at the finish line with your sprint power intact is a different issue.

I like to do a set of Cavendish intervals at least once a week.

Thanks for the link mate

If you have a friend with a motorcycle or scooter, do some motorpacing. Getting used to the speed and high cadence will benefit you come race day. Try sprinting and comng around the pacer in intervals.