5K Jog and 10 Mile Cycling Sprint Form Workout Today
Thursday, April 12, 2012
On my quest to prepare for my half marathon on May 12, I'm scheduled to take a 5K jog followed by a 10 mile or so workout on my bike where I work on my sprinting form. Here's how the cycling workout is designed:
Within an aerobic ride include 5-10 sprints which last only 15 seconds, 10 out of the saddle and 5 in the saddle. Complete half of the sprints on the hoods and half in the drops. The focus of this workout is form rather than power so pay more attention position and technique than intensity.
As the season progresses, I will then complete this same workout, with variations, about once per week but focus on intensity, slowly increasing it to maximum. This workout helps develop speed and aerobic fitness so that (1) I can win the occasional race to the city limit sign or whatever and (2) I can drop irritating or dangerous riders more easily and (3) I can keep up with/catch riders that are much faster and fitter than me.
And besides, I love speed and this workout is just plain fun for me! But I will say that working first on form is very important because going for an all out sprint at 25-30 mph can be very dangerous and if you're not in control you greatly increase your chance of having an accident and/or injuring yourself. Remember Fabian Cancellara--a highly trained professional who just shattered his collarbone in a feed-zone. If, like me, you love speed, I would encourage you in that passion but plead with you to be cautious, develop your technique, and then ride without fear. If we wreck, we wreck, but I don't want that to be because I was stupid or unprepared.
Hope you all have a great day, and God bless!