Sprint Training

1. Setup:
   • Use a stable 6% slope, approximately 100 meters long.
   • Position the bike with the dominant leg’s crank at a 45-degree angle.
2. Effort:
   • These are “all-out” efforts, meaning you should exert maximum force.
3. Gear selection:
   • The goal is to find a gear that produces 70% of your Maximum Dynamic Force (MDF).
   • Try different gear ratios in this order:
     1. 53×14
     2. 53×13
     3. 53×12
     4. 53×11
   • CLIP (likely means to clip into your pedals if using clipless pedals)
4. Pedaling:
   • Perform 7 complete pedaling cycles (7 left pedal strokes + 7 right pedal strokes)
5. Sets and recovery:
   • Do 5 sets per session
   • Allow 4 minutes of recovery between sets
6. Frequency:
   • Perform this training 2 sessions per week

Regarding foot positioning and usage:

• Both feet should be used. The procedure mentions “7 left + 7 right” pedal strokes, indicating that both legs are involved.
• Your feet should be positioned normally on the pedals, either clipped in if using clipless pedals or on flat pedals if using those.
• The mention of the “dominant leg crank at 45º” is just for the starting position. Once you begin pedaling, both legs will be working.