From the desk of Mr. Nolan:

I'm going to try to get out there to watch this week... my knee is healing up nicely (I started one legged sessions this weekend).

Here's some ideas for sprinting this week:

This one is a great way to learn more about YOUR sprint!

+ burnoff warm-up+ 2 mock/ technical/ warm-up little gear sprints

+ 4 sprints to exhaustion... these are tough to do. Don't stop at a given line or even when you think you are done... just keep on going. After each sprint you will mark how far you went and what the conditions were like (did you pop it at the beginning? did you sit smoothly? did you make it to the corner? did you give in too early? and, more importantly... what happens to your speed towards the end of the sprint?) Try to roll around for 3 laps after each sprint as you should be exhausted, not slightly fatiqued. At the end of three laps you may not want to continue (mentally) but your breathing should be back to normal. These sprints are so much better for you than when you sprint side by side with someone and stop at a designated point. You might be surprised that you have a much longer sprint than you originally thought. You might be surprised that you don't have the sprint you had last year or thought you might have. This is a benchmark day and you should learn a lot about your sprinting.

PS- if you can go all out through two corners you are not going 100%

+ 4 little gear 100 meters sprints for leg speed+ cool down

Be well,
Larry Nolan


Um, okay, I don't know about you guys, but I sometimes tend to listen to dudes who are wearing rainbow stripes on their jersey sleeves.......I don't know why......may have something to do with world domination.