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@dulwichrider
I meant 3-4 minute intervals rather than sprints (badly repeating your own advice back to you!). I do a lot of what runners call fartlek - different-paced high intensity work to put myself under stress. (Or just go out for a ride with Adam!)
Long sprints might be impossible, but if you can do them then you are called Chris Hoy and win many golds ...
YouTube - Keirin world championships 2008 : Chris Hoy