Notes
Strength workout on the bike.
Warmup
2x 100rpm windups
2x standing starts 5-7s less than BG
4x standing starts 6-7s BG
4x seated wind ups starting from cadence of 20 BG
2x100 rpm spin outs 12s
Sprinting workouts are hard for me. I am so not used to going all out. My standing starts are still laughable. Road bike handlebars need rotating to simulate the track bike and get full arm extension. Not coordinated in the push/pull motion yet.
Seated windups difficult. Not used to pushing BG from such a slow roll. Not getting up to even near my desired cadence in the time allotted. Oh well. Keep trying.