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Freddie Dossor 2019 (((North Island School Champs (Road Race (Speed…

- - - - Road Race
        
        Sprint
        
        1250-1300W after 60Km
        
        Repeated sprints in training rides
        
        Fartlek
        
        Erg Sprints
        
        Speed
        
        7m Roll out
        
        Spinning
        
        must be comfortable at 120-130RPM for up to 5 minutes
        
        Roller sessions w/ high cadence sustained intervals
        
        Train on 6.61 for some rides
        
        Hills
        
        4 Laps (repeated effort)
        
        2 minute power is key. ideally 500-550W.
        
        Hill Reps, MTB and Mid distance sprint efforts
        
        Staying with the bunch with minimal catch up work and exertion
      - Crit
        
        High speed/intensity for 30 minutes
        
        130-140 RRM for 5 minutes
        
        Repeated sprints during race
        
        Final sprint 1200-1250W
      - Goal: top 5