Sprints 1: - Race Focus
Dynamic Warm up and 5-10min pedal
 
Set 1:
Start Method: Medium Roll in
Terrain:  Downhill
Distance: 24 cranks
Reps: 1x6
Equipment: if possible 1 smaller in rear or race gear if not possible
Pedals: race specific 
Goal: Mid range acceleration.  Think first jump to turn 1
 
Set 2:
Start Method: Box start
Terrain:  Flat Road
Distance: 12 cranks 
Reps: 1x6-8 depending on times and how you are feeling if you don’t have timers
Equipment: race gear
Pedals: race set up
Goal: Start specific.  Race mentals, start form