CRIT SPRINTS

Purpose: This workout will improve your criterium racing by building power and the ability to recover after a sprint. Each short sprint is done at a high intensity to stress the neuromuscular system and is followed by a short, moderate effort rest interval to prevent full recovery, just as you experience in a criterium.

CompuTrainer set-up:

• Program: PC1 version or
• Program: Road Race/Course...#70 Level Road 3 Miles
• Race Against: Pacer, Level _____
• Your Weight: (Actual Weight)
• Target Heart Rate: Min_____(lowest 2 zone); Max_____(lowest 5 zone + 10 beats)
• Drafting: ON
• Set a fan at face level.

Workout:

• Warm up well, at least fifteen minutes, before starting the sprints portion of the workout.
• Set the "Pacer Level" at something that is moderately hard and will keep your pulse in the 1 zone.
• Start the first three-mile section by pressing "F1" and then allowing the Pacer to pull away so that you take up a draft position. Stay in the 6- to 17-foot zone behind the pacer until 0.4 miles. Then shift to a harder gear, get out of the saddle, and sprint to the 0.5-mile mark. Allow the Pacer to catch and pull ahead of you so that you settle back into a drafting position. Repeat your sprint at miles 0.9, 1.4, 1.9, 2.4, and 2.9. Keep you pulse above the lower limit after each sprint by adjusting the Pacer's power with the "+" and "-" controls on your handlebar module.
• Fully recover for five to seven minutes after each three-mile section by spinning in a light gear. Do one to three trips over the course sprinting at each designated point.
• If you feel lousy or overextended during the first three-mile section, stop the workout.
• Cool down and stretch the quads, hamstrings, and gluteus.

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