OK, the LVRC race on the 29th September is my next event.
The course is pan flat therefore requirements are going to be speed and power.
Suggested routine today is a session of 'Force Reps' on the turbo or spin bike.
A 'force rep' is with a pedal stroke using a high gear - 53/13 or 53/11 . On a spin bike quite a few turns of resistance although the 'biofeedback' from using spin bikes is pretty poor unfortunately. Meaning the way pressure is felt in the leg muscles is unlike your road bike as the effect of the large flywheel can take over if you can get over the initial resistance.
If you take care your turbo setup can replicate a road feel very accurately so when you choose an easy gear it will feel as though you are making enough effort to cruise and conversely when choosing a sprint gearing it is as hard as though you were actually 20 metres away from the line.
Force reps require that 'sprint effect'.
12 to 15 pedal strokes to try and kick in fast twitch muscle fibre type and to drain the powerful but short lived explosive energy they deliver.
3 minutes to rebuild and repeat as many times your training time allows.
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