You are reading a single comment by @Ste_S and its replies.
Click here to read the full conversation.
London Fixed Gear and Single-Speed is a community of predominantly fixed gear and single-speed cyclists in and around London, UK.
This site is supported almost exclusively by donations. Please consider donating a small amount regularly.
@Ste_S
I'm very happy with the endurance base work I've done over the winter, just need the cherry on top so to speak. Need to work on sprinting and accelerating (and subsequent quick recovery) to react to changes in pace.
I have been doing ladder intervals 1min-2min-3min-4min-4min-3min-2min-1min, with the recovery the same as the previous interval and using a rolling road for sprint intervals (sprint for 30sec after building speed on a downhill). Should these be sufficient ?