In this Level 1 sprint training program, you’ll notice quick neuromuscular adaption -- by the third day, you’ll already be pedalling so much more smoothly than before. This training includes some watt bombs, but without the usual peloton damage, and an endurance ride, because even sprinters deserve to enjoy some Champagne cycling and sunshine.
In fact, this training incorporates nearly everything I perform leading into the Tour de France. I’m not saying Level 1 won’t hurt, but you’ll still be able to function.
Sprint Level 1
Warm ups are essential to the success of all of my programs. It is the difference between having a quality training session where your body works at its best, or a workout that could potentially lead to an injury.
Whether you’re training, tackling a sportive, riding a multi-day epic or racing, if you’re not keeping hydrated you’ll be compromising your performance, limiting training gains and prolonging the recovery process.
The optimal time to stretch is immediately after you get back from a ride, but get clean and warm first. You will still get benefits in the evening and, if you are more likely to do a good job when relaxed, this is better, rather than a rushed effort straight after riding.
Do not skip your rest days. Get it wrong, too little or too much, and your training (and racing) may come to a halt, reduce training benefits and significantly increase the time you will need to recover from a ride.