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Multi-Day Event Training
Day 016 - Sprint variations
1-hour ride at RPE 6, including 4 sprints 
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RIDE FOR ONE HOUR AT RPE 6 WITH FOUR SPRINTS: Here's another variation on sprints: In a fairly large gear, roll slowly until you almost come to a stop. Now stand up and accelerate, pulling hard on the drops of the handlebars and using your upper body to get the bike moving. Keep hammering for about 10 seconds or until you reach a cadence of about 100 rpm. Then shift to an easier gear and spin for about 5 minutes. Do this drill four times.
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