Training this winter

Well, I'm gonna put up my plan so people can rip it apart.

10 minutes spinning on the rollers every morning
2 or 3 gym session a week, beasting weights, with 2-5 minute spin bike session between leg sets
2 session of Capoeira a week for general fitness
1 long(ish) gentle ride a week

Whether I will actually do any of this is another matter, I suspect I will get side tracked, go snowboarding, get drunk and generally loose any gains I've made this year.

If you want to get quicker at sprinting you need to practice sprinting, just my thoughts.....