Leave Them Fighting For Second

A sprint can be won with an excellent jump, but it can also just as easily be lost with an inadequate top-end speed. To prevent someone from passing you in the final 20 metres, focus on high speed sprints.

Since real-world sprints often start from speeds well above your normal 24-30kph cruising pace, you need to start High Speed Sprints from higher speeds as well. Find a hill that levels off onto flat ground in a safe area. Ride downhill so you’re going 40-50kph about 100 metres from the bottom. With your hands in the drops, jump out of the saddle and start sprinting. Continue for 10-12 second

s after you reach flat ground. Even though it will get harder because you don’t have gravity’s help, try to keep your speed and cadence from dropping. Recover with five minutes of easy riding and repeat. Beginners should start with one set of four, intermediates should build up to two sets of four, and advanced riders should be able to do three sets of four.

READ MORE ON: Skills strength training programmes workouts