Level 2 sprint training will test how much you really like your ol’ sprint coach. Days 6 and 7 are 4-hour (or more) rides solo or with your mates. Day 11 is a real race-feel exercise - and quite fun! You get to work on your aerodynamics at high speed. But then, full disclosure: Day 18 is Hendy Leadout Training, and these make me vomit just thinking of them. You’ll be hating Coach Hendy at the end of these two hours, I promise you. The final day is a splatter day, aptly named because your legs will be splattered all over the road at the end. Let’s do it!
Sprint Level 2
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.