Sprints- First Step

WU: 15 minutes and getting ready for some hard efforts!
MS: 1.0hours- Get in 6 x small ring sprints to start- 50yards- no gear changes- wind the gears out! You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3minutes between each.
Then do (3) x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done.
Rest for 3-5 minutes between each Big Ring sprint.
Then (3) x big ring – From 53:16 at 23mph- 2 gear changes, again winding out each gear.
And Finish with 1 x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.)
CD: 15 minutes, easy spinning cool-down.