Nice training spin this morning with club-mate Luke. We went to Belmont road, back of Stormont for some hill repeats/sprints.
So this is not too steep that you can’t ride big ring. It’s about 4 min long and on strava 3.06 fastest time.
So our reps were
- 15 sec sprinting – 15 recovery
- 15 sec sprinting – 15 in the saddle – 15 recovery
- 15 sec sprinting – 30 in the saddle – 15 recovery
- 60 effort – 30 recovery
- 15 sec sprinting – 15 recovery
- One effort from top to bottom 3.10
I would class all of the above as one set. For cross, I would do 2 or 3 sets.
These sessions are great. They mix up sprinting, digging deep, acceleration and recovery. You need to be fresh to do these, or you can increase the rest period in between efforts.
This may suit some or you can take elements from this and add to your own training.
Glenn Kinning 