>>12432531. Make sure you have no obstacles, curves, traffic, etc, in the way for, say, half a mile ahead
2. Pick up a little speed ahead of the sprint, pick a gear you're spinning ~95rpm in
3. Hands in the drops. You do not sprint from the hoods or tops.
4. Explode up out of the saddle, and spin as hard as you can for at least the first 15 seconds.
5. Smoothly transition back down onto the saddle and pedal as hard as you can for at least another 15 seconds.
6. Spin easy for at least 5 minutes between sprints.
Note: if you don't have clipless pedals, or at least toe clips, do NOT try these. You really can't do a proper sprint with platform pedals and likely will crash.
You'll note I'm only having you do this for maybe 30 seconds. That's because you're new at this.
When you notice your power is dropping off and/or you can't complete, then it's time to stop sprinting for the day.
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Here's an alternative for you that's a little easier but will definitely make you feel like you've worked:
Stay in the saddle, and pedal hard (8 or 9 on a scale where 10 is the hardest you can go) for 30 seconds.
Then spin easy for 60 to 90 seconds.
Repeat this 10 times (or as many as you can, up to 10).
I guarantee you'll feel it.
If you're still not feeling it, then spin easy for 10 minutes after the 10th rep, and do another set.
